View Full Version : Get powerful and stronger~

Carl Chia

11-01-2008, 12:18 AM

Age: 21

Weight: 75kg

Clean Complex:

Hang Power Clean above and below knee & Squat Clean (1 rep each)

40kg x 3

50kg x 3

60kg x 3

Squat Clean

70kg x 2

80kg x 1 x 3

Front Squat

75kg x 5

80kg x 4

90kg x 4 x 4 or 5 sets can't remember

60kg x 6

Push Press

Bar x 5

40kg x 5

50kg x 4

60kg x 3

70kg x 1

70kg x 2

65kg x 3 x 3

50kg x 6

RDL

70kg x 5

90kg x 4

100kg x 3 x 2

Deadlift

100kg x 5

Derek Simonds

11-01-2008, 04:25 AM

Carl, welcome to the training logs. Looks like you got some nice training going on.

Carl Chia

11-03-2008, 08:05 AM

Hi Derek, thanks for the welcome. Good log you have there as well.

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Warm up with PVC pipe and bar

Snatch

40kg x 3

45kg x 3

50kg x 2 x 2 (50 finally...)

50kg x 1

Rack Jerk

40kg x 3

60kg x 3

70kg x 3

80kg x 2

85kg x 1

Olympic Squat

75kg x 6

90kg x 3 or 4

100kg x 3

100kg x 3

105kg x 2

100kg x 3 x 3

Clean Pull

70kg x 3

80kg x 3

90kg x 3

13 Pull Ups

Carl Chia

11-05-2008, 09:17 PM

Clean and Jerk

40kg x 3

50kg x 3

60kg x 3 x 2

70kg x 3

70kg x 2 or 3

75kg x 2

3 sets 60kg

3 reps of Clean without recovery(dumping the weight at bottom) followed by 3 reps of Jerk

Front Squat

60kg x 5

75kg x 3

85kg x 3

90kg x 3

95kg x 3 x 2

100kg x 3 (new PR!)

105kg x 2 (new PR!!)

110kg x 1 (new PR!!!)

100kg x 2 (old injury resurfaced and had a little assistance)

A fellow experienced lifter was with me this session. Previous Front Squat PR was 1 rep of 100kg. He spotted me through out the max squats. Asked him if he helped or anything, he said no. He said all he did was raise his voice when I was at my sticking point.. psychology.. he says.. I really wonder did he help with the bar..

Overhead Press

20kg x 5

40kg x 5

50kg x 5

60kg x 2

55kg x 3 x 3 (just can't get that 4th rep..)

50kg x 5

14 Pull Ups

Carl Chia

11-06-2008, 07:40 AM

Damn, paid a price for the new PR.. old injury is back and more painful.

Couldn't overhead squat with bar alone = pain but managed to back squat which wasn't so painful. Joined 2 fellow lifters and did a little work.

Olympic Squat

60kg x 6

80kg x 5

100kg x 5

Bench Press

20kg x 8

50kg x 5

60kg x 5

70kg x 5

Carl Chia

11-08-2008, 07:22 PM

7th Nov

Lousy workout, have not recovered from wednesday's session. Missed many snatches even with 40kg. Wanted to do heavy deadlifts but body just can't.. even 70kg felt like shit. Just a few reps of clean and snatch grip deadlifts with 70 & 90kg.

Slide Board Leg Curl

3 x 12

Slide Board Pike

3 x 10

Dumbbell Row

36kg x 6 x 3 per hand

Carl Chia

11-10-2008, 06:50 AM

barbell exercises are 2-3kg less. used a commercial gym bar.

Hang Power Clean

40kg x 5

50kg x 3

60kg x 3

70kg x 3 x 2

Deadlift

60kg x 5

80kg x 3

100kg x 3

110kg x 1

120kg x 1

122.5kg x 1

Dumbbell Press

Right

25kg x 5 x 2

25kg x 6

26kg x 6 x 2

Left

25kg x 4

22kg x 5 x 2

24kg x 5 x 2

Barbell Split Squat

Right

40kg x 5

60kg x 5

80kg x 5

85kg x 5

Left

40kg x 5

60kg x 5

80kg x 5

85kg x 3

Pull Up

BW x 6 or 7

BW + 10kg x 3

BW + 20kg x 3

BW + 24kg x 0

BW + 22kg x 1 shit form

Hyperextension

Few reps with no weight

10kg x 5

20kg x 5

30kg x 5

Dumbbell Snatch

Right

25kg x 2

30kg x 0

28kg x 1

Left

25kg x 1

30kg x 0

25kg x 1

Concept 2 Rower

60sec row 30sec rest level 4

60sec row 30sec rest level 3

8min level 2 and 1

then realise level 1 is the easiest cuz wasn't sweating much... new to the rower.

3min level 10

Carl Chia

11-12-2008, 10:40 AM

bare feet session..

Several reps of empty bar on jerk technique. harder to balance without shoes.

Hang Power Snatch Above Knee

20kg x 5

40kg x 4

45kg x 3

50kg x several misses

50kg x 1 x 3

Snatch Deadlift

70kg x 5

90kg x 5

100kg x 5

105kg x 4

100kg x 5 x 2

70kg x 10

Push Press

20kg x 5

40kg x 5

50kg x 3

60kg x 3

65kg x 3

70kg x 2 x 3

65kg x 4

Barbell Calf Raise

60kg x several reps

80kg x 10

90kg x 10

90kg x 12 x 3

Carl Chia

11-15-2008, 04:14 AM

13th Nov

Speed/Agility Day(for soccer)

Dynamic warm up

about 30-40min of ball juggling, wall passing and running to get ball.

20m x 8 sprint

20m x 6 dribbling with ball fast

Acceleration & Deceleration

2 sets of

3m forward, 3m backward,

6m forward, 3m backward x 6,

3m forward

20 x 2 lying leg raises with ball at feet

6 handstand push ups

7 handstand push ups

Carl Chia

11-15-2008, 04:17 AM

15th Nov

Power Clean

40kg x 5

50kg x 3

60kg x 3

70kg x 3

75kg x 3

75kg x 2 x 2

75kg x 1

Rack Jerk

40kg x 4

50kg x 3 or 4

60kg x 3

70kg x 2

80kg x 2

85kg x 1

90kg x 1 (PR)

RDL

70kg x 5

90kg x 3

100kg x 3

110kg x 3

Cross Chop

with 5kg medicine ball

2 sets of 20 each side

Carl Chia

11-19-2008, 10:03 AM

17th Nov

Snatch

40kg x 4

45kg x 3

50kg x 2

55kg x 0

55kg x 1

55kg x 0 x 4

55kg x 1

55kg x 0 x 2 or 3

55kg x 1

*All were actually power snatches. Not fully recovered from injury, can't squat deep.

Clean Pull

70kg x 3

90kg x 3

Deadlift

100kg x 3

105kg x 1

110kg x 2

120kg x 1

125kg x 1

130kg x 1

Overhead Press

20kg x 5

40kg x 5

50kg x 3

55kg x 3

60kg x 5

60kg x 3

55kg x 5

Barbell Calf Raise

70kg x 10

90kg x 12 x 3

14 BW Pull Ups

Carl Chia

11-19-2008, 10:04 AM

19th Nov

Power Clean

40kg x 4

50kg x 3

60kg x 3

70kg x 3

75kg x 2

80kg x 1 x 4

Push Press

20kg x 5

50kg x 4 or 5

60kg x 3

70kg x 2

75kg x 1

65kg x 4

Barbell Split Squat

R&L

60kg x 5

80kg x 5

85kg x 5 x 2

Bench Press

20kg x 7

40kg x 5

60kg x 5

70kg x 5

75kg x 3

70kg x 5

14 Chin Ups

Carl Chia

11-24-2008, 07:12 AM

Snatch

bar x several reps

40kg x 3

45kg x 3

50kg x several hits and misses

Olympic Squat

70kg x 5

90kg x 5

100kg x 5

100kg x 3

95kg x 5

100kg x 5

105kg x 2

75kg x 20

BTN Snatch Press

40kg x 5 x 2

45kg x 5 x 2

Inverted Row(using this long strap equipment with handles)

3 sets of 10

So tired today.. not a good workout, esp snatches..

Carl Chia

11-24-2008, 07:13 AM

Clean

Bar x several reps from different height

40kg x 5

50kg x 4

60kg x 3

70kg x 3

75kg x 1

80kg x 1

85kg x 1 x 3 (PR)

Front Squat

80kg x 5

90kg x 5

100kg x 2

95kg x 4 x 2

70kg x 7 (3sec eccentric and 1sec pause at bottom)

Push Jerk

Bar x 5

40kg x 5

50kg x 4

60kg x 3 x 2

eat like pussy = shag..

Carl Chia

11-26-2008, 08:14 AM

Warm up including 16kg KB x 15 reps

Rack Jerk

20kg x 6

40kg x 4

60kg x 4

70kg x 3

80kg x 2 x 3

Not enough sleep = technique all over the place..

70kg x 5 Snatch Deadlift

Snatch Pull

70kg x 3 x 2

80kg x 3

85kg x 3

90kg x 3

Snatch Deadlift

100kg x 3

105kg x 3 x 5

OHS with Bar and 40kg x 5 for fun.

Barbell Row

60kg x 5 x 5

Carl Chia

11-28-2008, 08:38 AM

Jump Squat

20kg x 5 x 2

40kg x 5 x 2

50kg x 3

Good Morning

40kg x 5

50kg x 5

55kg x 5

60kg x 5

Split Squat

L&R

60kg x 5

70kg x 5

80kg x 5

Calf Raise

60kg x 10

70kg x 10

80kg x 10

80kg x 12 x 2

Ab Wheel x 10

Went home and did:

5min of 16kg KB swing with three 5 seconds rest

KB Press

16kg x 10 x 3

KB Windmill

16kg x 5

16kg x 6

20kg x 6

20kg x 9

Ab Wheel 20 x 2

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