PDA

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.

-----------------------------------------

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