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View Full Version : The Endeavours of a Weightlifting Medic (Oly, strength...the usual suspects)


Martin Bonn
08-16-2009, 04:35 AM
Hi everyone,

sooo i've been trianing for a while but i only recently found my way to strength and more recently to oly lifting and i thought i make use of the knowledgeable minds here to help me with it (or i have an unsatisfied need for attention....who knows! :-p)

right so a quick history:
i ve done MA for about 5 years (mostly throwing based stuff like judo and jitsu) and i ve competed on a national level here in the UK.
i ve been doing weight related stuff for about 6 years: i started like most people: i wanted that big biceps so i did bodybuilding stuff for about 4 years...never got anywhere though really...i gained a bit of weight and i got bigger and certainly a bit stronger (a the blissful beginnings!), but i didn t know much about training itself or nutrition or anything else for that matter!
I started reading the usual magazines and stumbled upon crossfit which led me to strength stuff which i ve been doing for 2 years (i still didn t know much about anything but still made more progress then ever before) and eventually oly lifting.

in the last month i ve finally found a proper coach and facilities of oly stuff and i ve been doing that since.

i ve always been really active so my tolerance for training is ok (i can tolerate 6 days a week with up to 9 sessions), but i m by no means an elite athlete!!!

Martin Bonn
08-16-2009, 04:35 AM
Stats:
6'1''
204 pounds

LBBS (from my strength days):130kg
HBBS (ATG): 105kg
DL:170kgx3...never really maxed out
Press: 65kg
Front Squat: 90kgx3 (horrible form...from before my oly days...much better form now)
as you can see i have tall man syndrome: skinny legs and weak quads... I m HBBSing now so hopefully the gap between my DL and squat will close a bit!

so here's my programm for the next couple of weeks:

Mo-Sat:
Oly: snatch and clean (high) pulls of the blocks or from mid-hang (trying to get that extension going). decided not to bother with sets or reps yet...just rying to get it right. train for ~45min - 1hr

in the same session i do some strength stuff:
Mo:
Burgener Squat cycle (from his website)

Tu:
Press 10setsx3reps

Wd:
OHS 4x3
Sn DL 4x3

Th:
day 2 of Burgener squat cycle

Fr:
B Press 6x3
Pull-up 4x5

Sat:
Clean DL 4x3

I follow the squat cycle for squats (obviously) the other stuff is taking a bit of a back seat atm (still trying to stay within the 80%+ 1RM range).

i shall report back with number and progress. any input is appreciated!

Derek Simonds
08-16-2009, 06:36 AM
From one tall man to another welcome aboard! There are quite a few MA's around here. I will watch your log and enjoy your journey.

Brandon Oto
08-16-2009, 01:20 PM
You a UK medic, Martin?

Martin Bonn
08-17-2009, 09:16 AM
@Derek: cheers buddy! glad to know i m not by myself with the long legs! god they make squatting difficult!

@Brandon: I am indeed. i m doing medicine as a second degree (did biochem first), now i m on one of the 'fast-track' courses...we do 5 years in 4. I go to Bristol medical school.

Martin Bonn
08-18-2009, 10:41 AM
food wise i m doing the following currently:
zone-ish: 2xfat, but i m up-ed the protein to equal bodyweight in lbs, 25 blocks. don't really count calories.
tried to lose a bit of weight recently, went down from 220 to 204 in about 6 weeks.
ATM i m: 204 pounds at 15% bodyfat, i m trying to get that down to 10-12%.

Brandon Oto
08-18-2009, 09:57 PM
Ah, gotcha. Thought you were a paramedic.

Martin Bonn
08-19-2009, 05:31 AM
yeah, we call medical students 'medics' over here, it s a bit confusing....

Martin Bonn
08-19-2009, 07:04 AM
Training on 17AUG08:
Oly: Sn pulls
sample: http://www.youtube.com/watch?v=P8uqBZHRntU (wfs)
any comments appreciated!
i know my 3rd pull is not quite there yet, but i m focusing more on the 2nd pull atm.
the weight is 50kg.

and a recent set of Fr Sqts...
http://www.youtube.com/watch?v=ftszQSYmYDc (wfs)
Any suggestions on how i can get my back more upright?

Steven Low
08-19-2009, 09:36 AM
Don't have enough technical experience with the Sn pulls to comment.

Front squat:

Looks fine... if you want you can focus on driving the elbows up harder towards the ceiling along with the front of your chest

Martin Bonn
08-20-2009, 01:50 AM
cheers mate, i will focus on the elbows more! as it happens i m doing fr sqts today so i shall post with results.

Martin Bonn
08-23-2009, 04:55 AM
ok, i ve completed two weeks of just doing pulls and power versions of the oly lifts.
i feel like i m getting the hang of it now, so here is the plan for the next two weeks:
i m sticking with the strength and assistance exercises as before:
poundage is for the next week
Mo:
Burgener Squat cycle (from his website)

Tu:
Press 10setsx3reps - 55kg

Wd:
OHS 4x3 - 70kg
Sn DL 4x3 - 85kg

Th:
day 2 of Burgener squat cycle

Fr:
B Press 6x3 - 95kg
Pull-up 4x5 - BW+7.5kg

Sat:
Clean DL 4x3 - 140kg

Oly lifting:

Mo:
HPS and HPC

Tu:
Session with coach (so god knows what will happen!)

Wd:
HPS and Snatch Balance

Th:
Session 2 with coach

Fr:
HPS and Snatch Balance

Sat:
HPS and HPC

I ll post some videos of next weeks sessions as well.

Martin Bonn
08-23-2009, 11:59 AM
Example of a HPS i did on the 18-08-09
http://www.youtube.com/watch?v=Pafl3KpFifQ
suggestions welcome!

Martin Bonn
08-25-2009, 04:59 AM
Training on Monday 24-08-09:

Oly:
HPS and HPC: feels a little odd to pull from the hang rather than the blocks. that will take some time to get used to. lowered the weight a bit to concentrate on technique.
Poundage used: 40-50kg.
http://www.youtube.com/user/weightliftingmedic#play/uploads/2/6P-Kdi3jubg

Squat:
week 3 of Burgener Cycle:
BS 10x3 weight: 80kg
Front view: http://www.youtube.com/user/weightliftingmedic#play/uploads/0/rynzRX4g2G8
Side view: http://www.youtube.com/user/weightliftingmedic#play/uploads/1/UAsXMdtyC1k

Notes:
I noticed that i look down a bit in the squat...that's probably from my strength days...i used to do the Rippetoe squat and it worked quite well for me. i ll concentrate on keeping my head up more.
I also feel like i need to sit in more, but i find that very difficult! do i need to increase my ankle flexibility more? Does the stance need widening as well?

Martin Bonn
08-27-2009, 03:56 AM
Training on Tuesday 25-08-09:

Coach was out so no training :-(

Martin Bonn
08-27-2009, 04:03 AM
Training on Wed 26-08-09:

Oly:
HPS: they are starting to feel more normal now from the hang
Set a NEW HPS PR: 65kg....until a few weeks ago my full squat snatch PR was 60kg so massive improvements in technique! very happy with that!
i noticed that my shoulders a a bit behind the bar when the weight gets heavier so i m working on that!
50kg HPS (http://www.youtube.com/user/weightliftingmedic#play/all/uploads-all/2/6mv_BZ0eZQI)
60kg HPS (http://www.youtube.com/user/weightliftingmedic#play/all/uploads-all/1/U5-NuurMk1I)

Snatch Balance: i m starting to do those now to get used to getting under the bar quickly, they feel quite good, but i can only do the with relatively light weight atm which means that i m catching them too high and then have to ride them down.
50kg Sn Bal (http://www.youtube.com/user/weightliftingmedic#play/all/uploads-all/0/bDmy34SJwlY)

Press:
not so good today, all that overhead work earlier didn t help, target was 55kgx3x10, i managed: 55kgx3x8, 55kgx2, 50kgx3....will give it another shot next week.

Martin Bonn
08-30-2009, 06:28 AM
Training Thursday 27-08-09:

Oly:

Did HPC up to 70kg, which still feel odd and some HPS (light weights only).
kept it quite short, didn t really feel powerful today.

Strength:

OHS (http://www.youtube.com/watch?v=hGJaVOD2bbA) with 70kgx3x4 slight rounding when i hit ATG, but other than that they feel fine.

Sn DL (http://www.youtube.com/user/weightliftingmedic#play/all/uploads-all/0/Yywi9WFH5yc)85kgx3x4 they felt fine too, i might need to get my back into more extension though!

Martin Bonn
08-30-2009, 06:33 AM
Training Friday 28-08-09:

Went to meet with my coach. Pretty awesome session! i hadn t doen full Snatches and C&J in a while, but he said just go for it...so i did!
New Snatch PR: 68kg that s 8kg up from the last PR!!! i did get 70 overheard but then lost it out in front....frustrating, becuase i knew i could do it!

C&J was good as well, worked up to 85kg....that s pretty heavy for me.

Very pleased with the session!

Also, I've entered my first Oly competition in October! Looking forward to that! my coach will be in charge of my programming now so we ll see what happens!

Martin Bonn
08-30-2009, 06:37 AM
Training Saturday 29-08-09:

Couldn t go to my normal gym because my training partner was ill.
Had to go to the uni gym (which i call the spa) instead:

Oly:
not allowed so nothing :-(

Strength:

Front Squat: 75kgx3x10
B Press: 90kgx3x6 ...should have been 95 but i felt a bit tired and i didn t have a spotter so i kept the weight down.
Chin-up: BW+7.5kgx5x4

Martin Bonn
08-30-2009, 06:37 AM
Training Sunday 30-08-09:

OFF!

Martin Bonn
09-02-2009, 04:27 AM
Training Monday 31-08-09:
Bank Holiday so gym was closed...damn!

Martin Bonn
09-02-2009, 04:34 AM
Training Tuesday 01-09-09::

Oly:

Snatch: work up to heavy single (65kg) failed on 70kg again
Sn 50kg (http://www.youtube.com/watch?v=L5KqG40wHzM)
Sn 60kg (http://www.youtube.com/watch?v=W8UZ407kGbI&feature=channel)

Clean and jerk:: work up to heavy single (85kg)
C&J 80kg (http://www.youtube.com/watch?v=IHmdZD7lY7o&feature=channel)
C&J 85kg (http://www.youtube.com/watch?v=lPKu4Ic_ZY4&feature=channel)


Squat:

Burgener week 4: 85kgx3x10


Notes:
i was just going to do pulls and snatch bal this week but my coach said that i should just do the full lifts for a while, so here i am!

Martin Bonn
09-04-2009, 04:23 PM
Training on Wed 02-09-09:

Oly:
session with coach.
Snatch: trying to get feet out in the receiving position, only worked with light weight.
Clean and Jerk: heavy singles. focusing on leg drive in jerk.

Press:
50kgx3x6 felt quite tired after all the overhead work so i put the weight and sets down.

Martin Bonn
09-04-2009, 04:25 PM
Training on Thurs 03-09-09:

Oly:
Snatch: light (v. light 40kg) focusing on foot work.
Jerk: medium (70-80kg) focusing on leg drive.

Other:
Felt a bit tired again (time for a rest day!), dropped the extra work.

Martin Bonn
09-04-2009, 04:29 PM
Training on Friday 04-09-09:

Oly:
Session with coach:
Snatch: 50-60kg, again working on the feet, once i ve got that down my coach says i should be snatching a lot more.
Clean and Jerk: heavy singles, NEW PR:90kg....very pleased!

Front Squat:
Burgener week 4,
76kgx3x10

Notes:
a lot more energy today, coach thinks i should be able to snatch 80kg and Clean and jerk 100 before the competition (6 weeks out). let s hope he s right!

Martin Bonn
09-06-2009, 06:42 AM
Training Sat 05-09-09:

OFF

Martin Bonn
09-06-2009, 12:21 PM
Training Sunday 06-09-09:

Oly:
Snatch high pulls, work up to heavy single (90kg)

Other:
Clean DL: 120kgx3, 130kgx3, 140kgx3, 120kgx3
B Press: 90kgx3x6
Chin-up: BW+10kgx5x4

Notes:
a bit random today, shoulder felt a bit weak so i didn t want to go overhead and not too heavy on the bench.
Coach is gonna give me a program tomorrow, so everything will be more structured.

TERM STARTS TOMORROW. i ll be quite busy so i might have to update only once or twice a week.

Martin Bonn
09-09-2009, 06:02 AM
Training Monday 07-09-09:

Oly:
PS: 5x3: 55 55 55 58 58
Hang Sn: 5x2: 50 50 50 53
Sn Pulls: 5x3: 80 80 80 80 80

Squat:
Fr Squat: 5x3: 100x1 90 90 93 90

Notes:
This is what my coach came up with so i m following that Mo, Wd and Friday.
I do some extra non oly stuff on tu and thrs.

Martin Bonn
09-09-2009, 06:05 AM
Training Tuesday 08-09-09:

B Press: 6x3: 90 90 90 90 90 90
Chin-up: 4x5: BW+11.25, BW+11.25, BW+11.25, BW+11.25x4

GHD sit up: 2x10

Martin Bonn
09-11-2009, 12:22 PM
Training Wednesday 09-09-09:

Oly:

PC: 5x3: 70 70 70 70 75
Hang Cl: 5x2: 65 65 65 65 65
Cl Pulls: 5x3: 100 100 100 100 100

Rack Jerk: 5x2: 85 90 95x1 85 87

Squat:
BS: 5x3: 90 90 90 90 90

Martin Bonn
09-11-2009, 12:22 PM
Training Thursday 10-09-09:

Row 5k

Martin Bonn
09-11-2009, 12:26 PM
Training Friday 11-09-09:

Oly:
Go for PB:
Snatch: 70(PR) 72(PR) 75F 75(PR) 77F 77(PR) 78F 78(PR) 80F 80F 80F

C&J: 80 80 85 90(PR) 93F 80


Press:
45x8 50x6 53x4 55x2 60F 57x1

Martin Bonn
09-15-2009, 02:35 PM
Sat 12-09-09:

OFF

Martin Bonn
09-15-2009, 02:36 PM
Sunday 13-09-09:

Light recovery work, some stretching

Martin Bonn
09-20-2009, 06:23 AM
Monday 14-09-09:

Oly:
We had a PB day at the gym, so it was just a few guys trying to do 6 lifts in an competition environment.
We were allowed 4 lifts, but only if we increased the weight.

Snatch: 70 (http://www.youtube.com/watch?v=BNbG9RLqLJA&feature=channel) 75 (http://www.youtube.com/watch?v=YbQvOCed63w&feature=channel) 80(PB) (http://www.youtube.com/watch?v=wvgcEokAb94&feature=channel) 81(PB (http://www.youtube.com/watch?v=m0UiNOwyPa4&feature=channel))

Clean and Jerk: 85 (http://www.youtube.com/watch?v=_1FUuFzDhtk&feature=channel) 90 (http://www.youtube.com/watch?v=X4A2QzasqhU&feature=channel) 95(F) (http://www.youtube.com/watch?v=QZf46q3OWwc&feature=channel) 96(PB (http://www.youtube.com/watch?v=-eajJciJhsE&feature=channel))

Notes:
1.) Need to get feet wider in the snatch
2.) Need to catch the weight lower in the snatch and clean (i m almost just doing power versions atm)
3.) dip and drive straight in the jerk and have the confidence to catch the weight (need to get rif of that slight press-out)

Martin Bonn
09-20-2009, 06:24 AM
Tuesday 15-09-09:

Row 5k (~20min)

Martin Bonn
09-20-2009, 06:29 AM
Wednesday 16-09-09:

Oly:
Snatch Balance: 5x2: 65 70 75x1 75 80
Hang Sn: 5x2: 60 60 65 70 70
Sn Pull: 5x3: 91 91 91 91 91

Front Squat:
5x3: 95x2 92x2 90x2 85 85

Notes:
1.) Seeing that my problem is getting under the bar quickly my coach and i decided to replace the PS with Sn Bal.
2.) FS weren t great today, i was still a bit exhausted from monday i think.

Martin Bonn
09-20-2009, 06:32 AM
Thursday 17-09-09:

B Press: 6x3: 90 90 90 90 90 90
Chin-ups: BWx11,
Rope Climb (~15feet): BWx2, BW+10kgx1

GHD sit-up: 10x2
Back extn: 8x2

Martin Bonn
09-20-2009, 06:35 AM
Friday 18-09-09:

Oly:

PC: 5x3: 75 80 80 80 80
Hang Cl: 5x2: 70 70 70 75 80
Cl Pulls: 5x3: 106 106 106 106 106

Rack Jerk: 5x2: 80 85x1 70 70 70

Back Sqt:
5x3: 80 85 90 95 100

Notes:
1.) Jerks felt weak, so put the weight down and concentrated on technique.

Martin Bonn
09-26-2009, 08:13 AM
Monday 21/09/09:

Sn Bal: 5x2: 70 75x1 75x1 80F 80x1 70x2 70x2
Hang Sn: 5x2: 65 70 75x1 80F 80F 70F 60
Sn Pulls: 5x3: 91 91 91 91 91

Fr Sqt: 5x3: 85 85 85 85 85

Didn t concentrate well today, hence all the failures and x1s

Martin Bonn
09-26-2009, 08:15 AM
Tuesday 22/09/09:

B Press: 3x3: 95 95 95
Chin-up: 3x5: BW+15kg, BW+15kg, BW+15kgx4

GHD sit up: 2x10
Back extn: 2x10

Martin Bonn
09-26-2009, 08:17 AM
Wednesday 23/09/09:

PC: 5x3: 80 80 85 90x2 80
Hang CL: 5x3: 80 85 85 80 80
Cl Pulls: 5x3: 106 106 106 106 106

Rack Jerk: 5x2: 85 90F 85 85 80 75


B Sqt: 5x3: 90 90 95 95 100

Martin Bonn
09-26-2009, 08:18 AM
Thursday 24/09/09:

Rope Climbs (15feet): BWx3
Deep Push-ups (on DB): 3x10

GHD sit-up: 2x10
Rev Hyper: 2x5

Martin Bonn
09-26-2009, 08:24 AM
Friday 25/09/09:

PB Day:

Snatch: 70 75 78 80 83(PB) 85(PB) 87F 87F 87F
C&J: 80 85 90F 90 100F 98F 85 88

Press: 8/6/4/2/1: 40 50 55 58 60

Very pleased with new Sn PB, 87 actually racked on the 2nd attempt but then popped out and i lost it.
C&J is not feeling great, i m gonna concentrate more on it during the next 3 weeks, i d like to get it up to 110 before the competition.
My Sn is only 5kg off my target of 90.
I d like to get a 200 total for the comp, that would be amazing!

Martin Bonn
10-02-2009, 11:51 AM
Monday 28/09/09:

Sn Bal: 5x2: 75 75F 75 80 82.5 85
Hang Sn: 5x2: 70 72 75F 75 77x1 77F 70F
Sn Pulls: 5x3: 95 95 95 95 95

FrSqt: 5x3: 87 87 87 87 87

Martin Bonn
10-02-2009, 11:52 AM
Tuesday 29/09/09:

I think i gave myself mild food poisoning, so i m taking today off!

Martin Bonn
10-02-2009, 11:54 AM
Wednesday 30/09/09:

Rack Jerk: 5x2: 80 80 90 95 100x1 101F

Clean: 5x2: 80 80 90 92 94
Hang Clean: 5x2: 80 85 87 88 90
Cl Pulls: 5x3: 106 106 106 106 106

BSqt: 5x3: 90 92 96 102 106

Martin Bonn
10-02-2009, 11:55 AM
Thursday 01/10/09:

still not feeling great so took the day off again!

Martin Bonn
10-02-2009, 11:58 AM
Friday 02/10/09:

C&J: 85 90 95 98(PB) 100F 100F (But I got the clean!!!!)
Snatch: 70 75 80F 80F

Press: 8/6/4/2/1: 40 50 55x3 didn t do the rest

Martin Bonn
10-10-2009, 03:32 AM
Monday 5/10/09:

Sn Bal: 5x2: 75 78 80 85x1 88F
Hang Sn: 5x2: 65x1 65 68x1 68x1 60F ....these are becoming a real problem and i don t know why!, seems like i m losing my snatch mojo!
Sn Pulls: 5x3: 95 95 95 95 95

FrSqt: 5x3: 85 85 85 85 85

Martin Bonn
10-10-2009, 03:33 AM
Tuesday 6/10/09:

still not 100% so i m gonna take today and thursday off.

Martin Bonn
10-10-2009, 03:36 AM
Wednesday 7/10/09:

Clean: 5x2: 87 90 92 95 97x1 (caught the clean but it slipped as i was standing up)
Hang Clean: 5x2: 81 85 87 90 91
Rack Jerks: 5x2: 80 85 90 80 82.....these are really holding me back now
Cl Pulls: 5x3: 110 110 110 110 110

BSqt: 5x3: 80 85 90 95 100

Martin Bonn
10-10-2009, 03:37 AM
Thursday 8/10/09:

OFF again....some sort of stomach bug....feeling a bit low on energy

Martin Bonn
10-10-2009, 03:41 AM
Friday 9/10/09:

Snatch: 75 80F 70 75 80F....not great at all!
C&J: 80 90 95F(missed jerk) 100F 100F....not great either

Rack Jerk instead of presses: 60x2 70x2 80x1 90x1 100F 95x1

Martin Bonn
10-10-2009, 03:49 AM
Contest Prep:

This week hasn't been great, i hope it s only down to some stupid bug that s going mental in my digestive system!

one week to go untill the competition! train hard on Monday, light on Wednesday and then off on Th and Friday.

Weigh in is at 1100am on Sat (currently 92.6kg so shouldn t be a problem to hit 94 on the day)

Here is the plan at the moment:

Warm up with a few doubles then singles, go up to 70-75

Snatch attempts: 77, 83, 87 or 90.
77 should be a safe bet, but this is my first contest and i don t know what i ll be like so i m gonna play it safe!

Warm up with a few doubles then singles, go up to 90.

C&J attempts: 92 or 95, 100, 105
92 should again be safe, 95 is ok also. 100 is hopefully possible, 105 would be amazing! i ve never cleaned or jerked that weight so that ll be interesting!

A total of 190+ would make quite happy, that would be a 7kg improvement!

Martin Bonn
10-19-2009, 03:14 PM
Monday 12/10/09:

Sn: 5x2: 60 65 70 71 67 (needed those to build some confidence!)
Hang Sn: 5x2: 60 62 65 70 71
Sn Bal: 5x2: 60 60 65 70 75

FrSqt: 3x3: 85 90 93

Martin Bonn
10-19-2009, 03:14 PM
Tuesday 13/10/19:

OFF

Martin Bonn
10-19-2009, 03:16 PM
Wd 14/10/09:

Clean: 5x2: 70 74 78 80 84
Hang Cl: 70 74 78 80 84
Cl Pulls: 5x3: 90 95 100 100 100
Rack Jerk: 5x2: 70 72 75 78 80
Bq Sqt: %

v light day, last session before the competition

Martin Bonn
10-19-2009, 03:18 PM
Thursday 15/10/09:

OFF

Martin Bonn
10-19-2009, 03:18 PM
Friday 16/10/09:

OFF

Martin Bonn
10-19-2009, 03:30 PM
Sat 17/10/09:

COMPETITION

weight: 91.8kg
weight class: 94kg

Snatch: 75 (http://www.youtube.com/watch?v=uBseVpHE-Oo), 80 (http://www.youtube.com/watch?v=CXWa6wlc3mo&feature=channel), 86(F) (http://www.youtube.com/watch?v=vMSO7HARRgU&feature=channel)
C&J: 90 (http://www.youtube.com/watch?v=a1u8UtjNNqc&feature=channel), 97 (http://www.youtube.com/watch?v=AohsX0pLtq0&feature=channel), 106(F) (http://www.youtube.com/watch?v=EbhCQLKtq7M&feature=channel)
Total: 177kg

Review:
Really enjoyed it, awesome experience, i was more nervous that i expected!
it was cool to warm-up with everyone else in the warm-up room, then having your name called and getting onto the platform!!
Here is how it went:

Snatch:
Warm-up: general warm-up, some empty bar snatch balances,
then 40kg on the bar, then 50, 60, 65 70, 75 (one miss and one ok), all singles, then

1st attempt: 75: felt sluggish, i just wanted to play it safe and so started low.
2nd attempt: 80: again a poor attempt, i almost lost it out front....not my best
in between: 70 for a single to stay warm, i had to wait a bit.
3rd attempt: 86: went for broke and a new PB, pulled it high enough but then didn t have the guts to get under it.

C&J:
Warm-up: 50, 60, 70, 80, 70, 80, 85 all singles
1st attempt: 90: quite easy, went up well
2nd attempt: 97: clean ok, jerk felt quite good, not press out!
3rd attempt: 106: one of the older guys said go for it, i only wanted 100, maybe 102....guess i should have gone with my gut feeling! i pulled it high enough, but it didn t rack.

Overall a good experience, i m hooked!

Martin Bonn
10-19-2009, 03:33 PM
PBs in the last cycle:

6 week cycle 7/09-17/09
Max Begin End
Back Squat 100
Front Squat 90

Snatch 50ish -> 85
Sn Bal 60
Sn Pulls

C&J 87.5 -> 98
Clean 95 -> 100
Hang Cl
Jerk 95 -> 100

Martin Bonn
10-19-2009, 03:36 PM
The plan:

19/10/09-25/10/09: recovery week, 3 sessions, v light, low volume
26/10/09-06/12/09: contest prep, 5 days/week, all oly sessions, with coach supervision throughout
COMPETITION: 5/12/09: Central England Championships

Martin Bonn
10-20-2009, 08:30 AM
Oh, and any suggestions on technique, etc are of course welcome, indeed it would be nice to hear what people think.

Martin Bonn
10-25-2009, 11:16 AM
Mo 19/10/09:

RECOVERY WEEK WITH REDUCED VOLUME AND LOADING

Sn Bal: 4x2: 50 55 60 60
Hang SN: 4x2: 50 50 50 50
Sn Pulls: 4x3: 70 70 70 70

Fr Sqt: 4x3: 60 60 60 60

Martin Bonn
10-25-2009, 11:19 AM
Wd 21/10/09:

Clean: 75 80 80 80 75 75 70
Hang CL: 60 60 65 65 70 70 70
Rack Jerk: 60x3 70x2 75x2 75x2 80 80 80
Cl Pull: x3 : 90 90 90 90

Sqt: 70 70 70

Martin Bonn
10-25-2009, 11:20 AM
Fr 23/10/09:

Sn: 70x1x5
C&J:80 85 80 80 80 80
Press: 40x8 50x4
Push press: x3: 55 60

Martin Bonn
10-25-2009, 11:21 AM
New cycle starting on Monday:

6 weeks to competition.

Aim:

200 total

90 Snatch
110kg C&J

Martin Bonn
10-31-2009, 07:27 AM
Monday 26/10/09:

6 weeks out, 1st week of new cycle

Sn Bal (light) 5x2: 40 45 50 55 60
Sn (medium): 5x2: 60 65 66 68 70x1
Hang Sn (max for day) single: 40 45 60 65 70 72 75(tie PB) 77(F)

Fr Sqts (max for day, -10 2x2, -10 3x3): 90 80x2x2 703x3

Martin Bonn
10-31-2009, 07:29 AM
Tuesday 27/10/09:

Clean off blocks (medium) 5x3: 65 65 70 75 80....never did those before
Rack Jerk (max for day) singles: 80 85 90 92 95 97F
Cl Pulls (heavy) 5x3: 110 115 120 125 130

Sqt (max for day, -10 2x2, -10 3x3): 100, 90x2x2, 80x3x3

Martin Bonn
10-31-2009, 07:32 AM
Wednesday 28/10/09:

Sn off Blocks (medium) 5x3: 55 60 63 65 65
Sn Pulls (heavy) 5x3: 95 100 105 110 105

Fr Sqt (heavy) 3x3: 90 93 95x2

Power Jerk (technique work) 5x2: 60 70 75 80 81

Martin Bonn
10-31-2009, 07:35 AM
Thursday 29/10/09:

Cleans (medium-heavy_ 5x2: 90 90 85 83 80
Cl pulls fr hang (heavy) 5x5: 100 110 120 125 130...never done those before, they feel weird!

Sqt (max for day) single: 110....terrible form, more like a good morning!

Push Press (weight according to fatigue) 5x3: 60 60 60 60 60

Martin Bonn
10-31-2009, 07:40 AM
Friday 30/10/09:

Max Day!

Sn Bal (medium-heavy) 5x2: 60 70 75 75 80

Sn (max for day) singles: 60 70 71F 71 73 75F 75 76 78 80...80 felt good, first time in a long time! more speed under the bar, didn't have to step forward to rescue it either! sweet!

C&J (max for day) singles: 60 70 80 85 90 93 95 100F 100F...but got the clean again! 100 is just in my head, really need to get over that!

Press behind the neck 8/6/4/2/1: 40 45 50 55(Push press) 50(push press)...nothing left in the tank!


Good 1st week of training 5 days/week, looking forward to the rest of the cycle!
Defo like to get my squat up to 125 before the end, leg strength really is my big weakness!

Martin Bonn
11-08-2009, 01:48 PM
Monday 2/11/09:

5 WEEKS OUT

Sn Bal (light) 5x2: 50 55 57 60 62
Sn (medium) 5x2: 60 62 64 66 68x1
Hang Sn (Max single): 50....didn't feel the love so stopped there

Fr Sqt: 92x1 82x2x2 72x3x3

Martin Bonn
11-08-2009, 01:51 PM
Tuesday 3/11/09:

Cl off blocks (medium) 5x3: 70 74 78 82 (still trying to get the technique right)
Cl Pulls (heavy) 5x3: 110 110 110 110 110 (did sqt first, so my legs were shot)
Jerk off stands (max): 70 (see above)

B Sqt: someone took some time today to teach me how to squat, whilst this was awesome for my squat it was terrible for my legs: didn t do all that much weight, just lots of uncomfortable positions!

Martin Bonn
11-08-2009, 01:53 PM
Wednesday 4/11/09:

Sn off blocks (medium) 5x3: 58 60 62 64 66
Sn Pulls (heavy) 5x3: 100 110 120 130 132 (had to beat my friend!)

Fr Sqt (heavy) 3x3: 80 85 90 (not that heavy, but with my new found technique it felt much better and i didn t want to lose form!)

Power Jerk (technique) 5x2: 60 65 70x1 60 60 (hurt my back a bit doing these)

Martin Bonn
11-08-2009, 01:56 PM
Thursday 5/11/09:

had an exam today and really felt crap, don t even know why i bothered training.
only did light weight and 3 sets.
worst session in ages!

Cleans 80x2 85x2 85x2
Cl Pulls fr hang 110x3 115x3 120x3

B Sqt: 95
Push Press: 50x3 55x3 60x3

Martin Bonn
11-08-2009, 02:00 PM
Friday 6/11/09:

MAX DAY!

Snatch: 40x3 50x3 60x2 65x1 70 72 75 77 80 83 86F 86F

Clean & Jerk: 40x2 50x2 60x2 75x1 80 85 90 95 100 (PB) 102F 102F 102F (But new clean PB!)

Sn Bal 5x2: 60 65 70 75 60
Press bt neck 8/6/4/2/1: 40 42 50 55 57

yes, the 100 was a press out, but still, never had this overhead from the floor! finally broke the stupid 100! should be on track for 90/110 in 4 weeks time!

Martin Bonn
11-21-2009, 07:00 AM
Monday 9-11-09:

Sn Bal (light) 5x2: 60 60 60 60 60
SN 5x2: 62 64x1 66 68 60
Hang Sn max: 65 70F

Fr Sqt: 110x1 PB! 115F 100x2x2 90x3x3

Martin Bonn
11-21-2009, 07:02 AM
Tuesday 10/11/09:

Cl off blocks: 5x3: 70 74 74 76 77
Cl Pulls 5x3: 130 130 140 150 110
Jerk off stands: 105(PB!) 107F
B Sqt: 120(PB) 105x2 100x2 90x3x3

Martin Bonn
11-21-2009, 07:04 AM
Wednesday 11/11/09:

SN off blocks 5x3: 60 61 62 63 65
SN Pulls 5x3: 100 110 120 130 142
Fr Sqt: 85x3 90x3 95x3 (PB)
Jerk (light) 5x2: 70 70 70 70 60

Martin Bonn
11-21-2009, 07:05 AM
Thursday 12/11/09:

clenas 5x2: 87 87 87 87 87
CL Pulls fr hang 5x5: 120 125 130 135 140
B Sqt max: 110
PPress 5x2: 60 60 62 62 62

Martin Bonn
11-21-2009, 07:08 AM
Friday 13/11/09:

MAX DAY!

SN: 80 83F 84F 87F 87F
CnJ: 95 101(clean only) 103(clean only)

Sn Bal 5x2: 60 65 70 60 60
Press bt neck: 40x8 40x6 45x4 45x2 50x1

Martin Bonn
11-21-2009, 07:09 AM
Monday-Wednesday:

I fell ill. tried to train on monday, but stopped half-way through. didn t train at all tu and wed :-(

Martin Bonn
11-21-2009, 07:12 AM
Thursday 19/11/09:

change of plan for the last 2 weeks: everything is getting heavy, with low reps:

cleans: 95 100 104 106 110F 110F 110F (but i got under it)
Cl pulls from below the knee: 5x3: 90x3x5....light weight, but all spedd, speed and more speed!
Jerk off stands: 100 106(PB) 110F 110F (got under both times, just need to get my hips through!)
FS: 100 105 110 115F

still felt a bit weak after being ill, but 2 PBs in one night is good!

Martin Bonn
11-21-2009, 07:14 AM
Friday 20/11/09:

MAX DAY!

SN: 80 85(PB tie) (http://www.youtube.com/watch?v=rZ3neJVwxDk)87F 87F...got under it though!

CnJ: 90 100F 102F 103F 103F 103F....always made the clean, bit my jerks were a bit off!!!!

Jerks off stands: 90 100 90 90 90 90.....and they all looked good! damn it!

Martin Bonn
11-29-2009, 09:12 AM
Monday 23/11/09:

I forgot my log and i cant remember for the life of me what i did!

i think i did CnJ, jerk off stnads and Fr Sqts....

Martin Bonn
11-29-2009, 09:19 AM
Tuesday 24/11/09:

Sn: up to max single...80...felt tired but 80 was quite easy still!
Jerk off stands: a few singles at 90 but then my shoulder started to hurt so i left it there.

Martin Bonn
11-29-2009, 09:22 AM
Wednesday 25/11/09:

Clean: max single: 109(PB)
Jerk off stands: up to 100, then my shoulder gave out again so i stopped!
Fr Sqt: max single: 112(PB)...with a little bit of help

Martin Bonn
11-29-2009, 09:22 AM
Thursday 26/11/09:

OFF

Martin Bonn
11-29-2009, 09:25 AM
Friday 27/11/09:

MAX DAY!

Sn: 87(PB)....finally broke the 85! 90 is on for the comp next week!
C&J: 100, 105F, 105F, 105F....got the clean but never the jerk!

Jerk off stands: 105....tried 110 a few times: the weight is high enough and i get under it, but it s just a little bit in front!

Martin Bonn
11-29-2009, 09:27 AM
The Plan:

1 WEEK out!

- Check weight
- Train hard Monday, light wednesday, rest of the week off!

Probable starting weights:

Sn: 80 or 83...progression: 85 or 88, then 90 or 92...depending on how light the weight feels!!

CnJ: 100, progression: 105, 110

Total: 200

Fingers crossed!

Martin Bonn
12-13-2009, 12:50 PM
Lotws of work, so i fell behind a bit!

Monday 30/11/09:

Sn: 83
CnJ: 100

Fr Sqt: 70x3x5

Martin Bonn
12-13-2009, 12:51 PM
Wednesday 2/12/09:

Sn: 65 70 70
CnJ: 85 90 90

i.e.: 85% of starting weight x1, 90% of starting weight x2

Martin Bonn
12-13-2009, 12:56 PM
Saturday 5/12/09:

Central England Championships, B'ham:

a very, very long day!
i had to get up at 630 and then we had to wait all day before we lifted! i didn t pick up a bar until 7!!!! so i was quite tired and nervous from the whole day...which made me a bit slow and sluggish!

Warm-up: went ok, the bars were a bit rubbish...decided to stay with 80 as my starting weight for the snatch

Snatch: 80 good lift, 85 good lift (competition PB (http://www.youtube.com/watch?v=FLoxBxnt88E&feature=related)), 90 (F)....got under it, but missed out infront....5kg PB from last time!

CnJ: 100 no lift, clean was ok, but press out in the jerk. 100 no lift: missed the jerk completely. 100 good lift (http://www.youtube.com/watch?v=ubieDjzKKDk)...as easy as it should have been form the start!
bit gutted about that! this should have been 110! never mind, i get it next time!

TOTAL: 185 (8kg PB)

Martin Bonn
12-13-2009, 01:33 PM
Monday 7/12/09: - Friday 11/12/09

Back-off week

just worked on technique, getting my butt lower and my feet wider apart etc.....not really woth posting loads, just really light weight, lots of reps!

starting a new cycle tomorrow!

Martin Bonn
12-25-2009, 07:21 AM
I have two weeks of updates to do and a couple of videos to put up, I'm quite busy atm and I'll do it in a few days.

training is going well and I've been hitting some PBs as well....

Martin Bonn
01-03-2010, 05:42 AM
Mo 14/12/09:

OHS: 60x3x3...these are just for stretching out in the bottom position, I do them with a 10sec pause at the bottom, these really kill my shoulders, takes about 1 min to complete the set, even with only 60kg!

Sn: 60x2 65x2 65x2 67x2 68x2
Hang Sn, Max: 85 (PB)
Sn Pulls: 100x3x5

BSqt: 3 heavy singles, and 3x5: 100x1 105x1 105x1, 85x5x3 Such weak

Martin Bonn
01-03-2010, 05:47 AM
Tu 15/12/09:

Cleans: 105x1 107x1 101x1...not gonna do anything less than 100 any more, really need to get that clean up to at least 115 before the next competition!

Cl pulls to knees, bar not touching the floor in between reps, keep bum down:
100x5x3

Jerk, Max: 100

Fr Sqt: 3x3: 90x3 95x3 100x3(PB)
Fr Sqt+Jerk: (3+1)x3: 60 60 60

BTN press: Max, light weight for max reps: 58, 40x10

Martin Bonn
01-03-2010, 05:51 AM
Wd 16/12/09:

Hang Clean: 100 105F 100 102(PB)

Jerk 3x2: 85 90 90

Cl Pulls: 5x3: 120 120 125 130 140

BS, Max, 3x5: 105x1, 85x5x3....really, really bad at back squats! I can front squat more than i back squat! gonna do some simple linear progression with 3x5 twice a week, Rip style, hope that works!

Martin Bonn
01-03-2010, 05:57 AM
Fr 18/12/09:

MAX DAY:

Sn: 83 (http://www.youtube.com/user/weightliftingmedic#p/u/1/y9uhQnCB5O4), pretty easy which is nice! 86, 90(F)....missed out behind, but it's pretty close...it's gonna happen any day now!
This is almost a new PB, since i changed my starting position it feels heavier off the floor, but so much better and easier overall! Took a while to get used to but it s coming along nicely!

CnJ: 103(PB) (http://www.youtube.com/user/weightliftingmedic#p/u/0/q6uD6bUQ2Ug).....finally, finally, finally!!!!! it's been a long time coming, very pleased with that!

Fr Sqt: 111(PB) (http://www.youtube.com/user/weightliftingmedic#p/a/u/0/3nMUmpX80B4)....i kinda did 112 before, but only with some help keeping my elbows up

Wide grip press BTN: 5x3: 40...keeping it light, they are more prehab/rehab/stretch etc.

Martin Bonn
01-03-2010, 06:03 AM
21/12/09 - 03/12/09:

I went home and had to train at my mum's gym.
less of a gym, more of a spa! no chalk or proper bars of course!
they have 10kg training bars, w/o knurling at the collars, so i couldn t snatch properly (my hands kept on slipping).
the bar was bending dangerously with anything more than 100 on it, there was no platform, or space to lift without the danger of breaking something or someone.
No rack, just a smith, which i foolishly used once for back sqts...ouch!

SO i did what i could and front sqt'ed a lot....i had to power clean everything up first, that was fun, so i upped the reps a bit to make it interesting.

All in all, i think i only really lost out on some snatching, i ll make up for it next week!

Martin Bonn
01-03-2010, 06:08 AM
THE PLAN:

Next competition: 13/02/10 SW Championships. held at my club so no travel!

6 WEEKS OUT

There is also a competition in late Jan, which I will treat like a training competition: try and get more experience and some solid lifts, but i won t push it too hard unless i feel like it on the day!

CLASS: I'll still compete in the 94 class.

GOAL: really really want a 200 total now! fingers crossed!

TRAINING: 4x/week...needed to cut back because of work...it seems to work better for me recovery wise...i m not old but at 25 and with a course that requires my full attention and which is essentially like a 9-5 job, i cant do 5x/week anymore.

Martin Bonn
01-24-2010, 12:51 PM
Lots of work and exams, and no time to update anything!
it's been three weeks! damn!

I'll just give a couple of the highlights:
I've done a few new PB's:
Hang Snatch: 87kg
Fr Squat: 102x3
Rack Jerk: 112
Snatch: 73x2
Snatch: 90 (http://www.youtube.com/user/weightliftingmedic#p/u/1/aZjlHN7pjJ4) (3kg PB)....oh yeah!
CnJ: 105 (2kg PB)....oh yeah yeah!

We had a little club competition where I did:
90 Sn and 104 CnJ (http://www.youtube.com/user/weightliftingmedic#p/u/0/W-tUYZZAin0)...194 Total....only 6kg off the 200, which I am aiming for in 3 weeks time, so training is going well!

I'm moving onto a different placement now, which is a 1hr drive from where I live, they give us accommodation, but it makes training difficult, they have a gym there, but it probably won't be the kinda gym I need, I'll try and do my best, but I'll have to adapt!

Martin Bonn
01-31-2010, 06:04 AM
Monday 25/1/10:

OHS with 10 sec pause at the bottom: 50x3 55x3 55x3
Sn 3x2: 70 70 70x1
Hang Sn, Max: 80
SN Pulls, 5x3: 100 100 100 100 100

B Sqt: 115x1x3, 100x5x2 100x2.... i realised today that my squat, especially my BS i absolutely rubbish and that i will need to rebuild it from scratch if i want to get anywhere! so from now on i m doing light weight (really light: bar/40kg something like that) with lots of pauses at the bottom and trying to drive out of the whole without rounding over, it will take a while, but hey i won t progress otherwise!

Martin Bonn
01-31-2010, 06:07 AM
Wednesday 27/1/10:

Cleans: 100 102 104
Cl Pulls, 5x3: 120 125 130 135 125
Jerk MAX: 110...nearly got 115, it was locked overhead but it was a little too far back so i lost it

B Sqt: just technique work, trying not to round at the bottom, keeping the torso straight when i drive out of the whole etc.
frustrating work!

Martin Bonn
01-31-2010, 06:11 AM
Thursday 28/1/10:

i have to go to a different gym on Mondays, Tuesdays and Thursdays because of work. I can only squat there and maybe some pulls and presses.

FS : 100x3x2 95x3, 3x3 with 5sec pause at the bottom: 60 60 60
Cl Pulls to knees: 3x5: 110
BTN press: 40x5x3...just light recovery work

Martin Bonn
01-31-2010, 06:13 AM
Friday 29/1/10:

felt quite fatigued today, after a long week at work:

MAX DAY:

SN: 85 (http://www.youtube.com/user/weightliftingmedic#p/u/1/TtPyEgvobAI)
CnJ: 100 (http://www.youtube.com/user/weightliftingmedic#p/u/0/Tvnt5uXvMx8)

Fr Sqt: 100x1, 4x3 with 5 sec pause at the bottom: 60 60 60 60
Sn grip BTN press: 40x3x5

Martin Bonn
01-31-2010, 06:16 AM
i'm two weeks out now and it's a bit difficult to train at the moment, due to work, but i'll try my best.
I will focus more on my squat in the next cycle since it's leg strength that's really holding me back, for that i need to rebuild form the beginning, let's ope it does the trick!

Martin Bonn
02-14-2010, 12:13 PM
I've been terrible keeping up to date!
Work and training have been tough!

Here's a summary:

1/2-7/2:
Trained on Monday doing some F Sqts and pulls, nothing big
Wednesday: snatched and CnJ my openers (85 and 100)
Friday: Did 85 and 100 again

8/2- 14/2:
Some really, really light weight on Monday
Wenesday: last session before the competition: did 90% of my openers for 2 singles.

then just rested for the rest of the week, did some light stretching.

SOUTH-WEST CHAMPIONSHIPS 13 FEB 2010:

weighed in at 93.8....cutting it quite fine!

I felt really good! warm up went well and I snatched my Sn opener no probs, failed my 1st attempt at 90 (just), I was just a bit nervous and didn't relax enough. Got it on the 3rd attempt though (5kg comp PB)!
CnJ went well, PC and Jerked my opener, got 105 and 108 which is a 3kg PB and a 8kg Comp PB!!

So a 198 Total, not too bad for six months of focused oly training! improved my total by 13kg, pretty pleased with that!

Here are my two best lifts: Sn (90), CnJ (108) (http://www.youtube.com/user/weightliftingmedic#p/a/u/0/MIKX3TYMhJI)

I should be able to qualify for the English Championships by the end of the year (240 total required for 94kg lifters - low, I know, but standards here are quite bad...)!

I know the numbers aren't big in real terms, but I feel like I've made good progress!

Martin Bonn
02-14-2010, 12:18 PM
THE PLAN:

I really need to focus on my squat (form and poundage) if I want to keep up with the big boys. So that's what I'm gonna do! I'll try a really simple approach with the classic lifts squats and pulls only. I think I should be able to get something out it, seeing that I'm still a beginner!

I want to make quite a few changes to my technique:

Snatch:
- Shoulders more over the bar
- Chest up more
- Pull/jump back not forwards (I have been doing that)

CnJ:
- SHoulders more over the bar
- Chest up
- Initiate 2nd pull later
- Jump/Pull back and dont jump forward to catch

- Stay on heels more/ keep torso straight in dip
- Stronger lookout


I'll post once I know when the next comp is etc.


But first: deloading week! I have been looking forward to that!

Jamie Crichton
02-15-2010, 07:31 AM
Hi mate, good to see another medical student on here! I'm currently in my third year in Manchester, but I'm from Bristol originally as it happens. Whereabouts do you train? It would be good to know of a place I can go when I'm back visiting the parents.

Martin Bonn
02-16-2010, 09:38 AM
hey buddy,
i m in my 3rd year too!
i train at Empire sports club it s on newfoundland road (google it, it's really close to the M32).
main coach is a guy called andy sutor, top notch bloke, you are more than welcome to train with us when you are back! gimme a shout next time you are down and i'll let you know when we train!

Martin Bonn
02-23-2010, 09:30 AM
Last week was meant to be spent deloading and working on technique.....then I fell ill! must have caught a bug at work, not pleasant! I spent a lot of time in the loo!

Martin Bonn
02-23-2010, 09:41 AM
Here is the plan of action for the next comp:

Cycle length: 14 weeks
Plan: just classic lifts and FS (+occasional pull)
Work load/week (4 workouts/week):

Macrocycle 1:
75%
80%
85%
90%
95%
97.5% ....+PB night

back-off (easter)

Macrocycle 2:
80%
85%
90%
95%
PB (or determine starting weights)
2 weeks of either doing heavy singles up to starting weights or technique work or both

There will be some variation on that during the week, but 2 workouts/week will be based purely on this

% are based on predicted max weights.
No of reps: based on %, starting at 75%x1x15 for both Sn and CnJ, then 12, then 10, 7, 4, 2 for 97.5% and then 1 for the max.

Goals for Macrocycle 1:
Sn: 95
CnJ: 113

I'll base the calculations for the second cycle on what I get after the 1st one.

SQUATTING:

FS only, I'll use the Russian Squat routine (6week cycle with 5% improvment as the goal) twice to get to 120+.
I will squat 3 times/week.

Martin Bonn
02-23-2010, 09:45 AM
Monday 22/2/10:

Sn 75%x1x15: 71kgx1x14 +1 Fail

CnJ: 75%x1x15: 85kgx1x15

FSquat: 70%x2, 75%x2, 80%x2x6: 78x2, 83x2, 89x2x6

Stretch.

Killer, doesn't look like much, but man, those CnJ nearly killed me!

Martin Bonn
03-13-2010, 08:27 AM
Geez, been a while! things are quite busy here atm, been making good progress though:

Wednesday 24/2/10:

Sn: 75%x1x15: 71kgx1x15
CL: 75%x1x7: 86x1x7
Jerk: 75%x1x7: 88x1x7

FSqt: 80%x3x6: 89kgx3x6

Friday 26/2/10:

Sn: 85
CnJ: 95

FSqt: 80%x2x6: 89kgx2x6...not much left in the tank!

Martin Bonn
03-13-2010, 08:29 AM
Saturday: 27/2/10:

Sn: 75%: 71x1x15
CnJ: 75%: 85x1x15

Cl Pulls: 130kgx3x5.....tough first week!

Martin Bonn
03-13-2010, 08:35 AM
WEEK 2, 80%:

Monday 1/3/10:

80%
Sn: 76x1x12
CnJ: 90x1x12

FSqt: 80%x4x6: 89kgx4x6


Wed 3/3/10:

80%
Sn: 76x1x12
Cl: 92x1x6
Jerk: 94x1x6

FSqt: 80%x2x6: 89kgx2x6

Friday 5/3/10:

This was a waste of a session! felt really tired right from the start, didn't have any energy lest at all! just went home!
did some massage and had a hot bath (how girly). did me a lot of good!

Saturday 6/3/10:

Sn: 76x1x12
CnJ: 90x1x12

FSqt: 80%x5x6: 89kgx2x6

Martin Bonn
03-13-2010, 08:41 AM
WEEK 3, 85%:

Monday 8/3/10:

Sn: 81x1x9
CnJ: 96x1x9 (one F)

FSqt: 89kgx2x6

Wednesday 10/3/10:

Sn: 81x1x9 (one F)
Clean: 98x1x4
Jerk: felt good so went for a PB: 115kg PB (+3kg) (http://www.youtube.com/watch?v=DlCx7tqaKDo)

FSqt: 89x6x6

Friday: 12/3/10:

Sn: 85 (got under 92 though...it'll happen soon!)
CnJ:L 105...cleaned 107.

FSqt: 89x2x6...this concludes the volume phase!

Sunday 14/03/10:

Sn: 81kgx1x9 (one F)...also put them on youtube (http://www.youtube.com/watch?v=Txh1qiXf0ks&feature=channel)
CnJ: 96kgx1x9
Cl Pulls: 130kgx3x5

Martin Bonn
04-04-2010, 04:40 AM
I've been really bad at updating this i have to admit!

I did week 4 at 90% no problem with snatches of 86x1x6 and cnj of 102x1x6.
squats were getting harder but i managed them!

Week 5 i only trained three times and made most of my snatches at 90 and cnj at 107 for 3 sets of one. nearly dropped one of those snatches on my head as well!
training was defo breaking me down, i started to have lots of little things like knee pain and shoulder pain (the impingement kinda stuff). But i was so close i didn t wanna give up!
Went to for a clean PB on sunday, which I got at 110! check it out on youtube (http://www.youtube.com/watch?v=xTpIZ7J3Bx4).

Squats were fine as well.

Then the big one:

On wed we had the club competition, i did get a 95 snatch and a 110 CnJ, and a FS PB at 120. and a clean PB at 112, nearly jerked it too!
The lifts are on youtube (http://www.youtube.com/user/weightliftingmedic) as well.

Martin Bonn
04-04-2010, 04:50 AM
Reflection

This 6 week cycle has given me another 7kg on my total and a 9kg FS PB (I probably could have gotten more, but I had to do it after the competition, because I was about to go home).

Very intense and I started to get injured a bit. I really liked just doing the lifts though, my technique improved lots and the 92kg snatch i took as my second attempt was the easiest PB I've ever done!

Not sure on how to progress now, I've written a routine similar to the one I've just done, only I will only do Sn or CnJ on most days.
Also I want to try to move away from just doing singles and do triples then doubles and then singles instead (again working with Prilepin's table as a guide).

Squatting wise, I'm not sure if it's wise to do the russian routine again or switch to something else.
I might try smolov jr for 4 weeks and see how that works, if it doesn't then i can still switch, I've got 7weeks to competition when i come back.

Really need that break now! booked some deep tissue and i need to see my chiro as well!

i'll have to pay better attention to sleep, recovery and food next cycle.
get 9hrs/night. 2 massages a month and plenty of the good stuff!

i'll post my new program once i've got my coach's blessing!