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William McAlpine
03-21-2010, 03:35 PM
Hello, I'm moving my journal over here from bodybuilding.com. Interests in this forum are much more in line with my own, and I feel like I could benefit from the community here.

Brief History

I started lifting two years ago in an effort to gain mass for soccer. I went to bodybuilding.com and tried to learn about weightlifting/mass gain, etc. There was a sticky describing Rippetoe's Starting Strength forum, and I "followed" it for about 6 months until I injured my hamstring. During this period, I went from 120 lbs to 150 lbs. Soccer season and an eventual injury came, so ended up taking about 4-5 months off.

I then came across the olympic weightlifting subforum at bodybuilding.com and began to teach myself the olympic lifts in January 09. Fastforward to July 09 and I started to look like an "actual" weightlifter. My weight had reached 174 lbs. I then strained (probably tore) my hamstring in August. I finally got better last December after months of inconsistency. Here I am now in late March:

Stats

Age: 18 (19 in four days)
Height: 5'11
Weight: 162 lbs (morning weight)
Snatch: 170 lbs
Clean and Jerk: 205 lbs

My long term goal is to achieve a 300 Sinclair. I hope to achieve this in the 94 kg weight class.

William McAlpine
03-21-2010, 03:43 PM
Current Plan

I am currently running the Texas method with 5 singles of snatches and 5 singles of Clean and Jerks before doing my strength work. I still consider myself a novice, but I will not be able to gain weight from a novice standpoint for the next 6 weeks. Therefore, I'm running strength work in an intermediate fashion. However, I may switch to a novice progression when I go back home from school.

Short Term Goals

In six weeks, I hope to achieve these numbers:

Snatch: 176 lbs
Clean and Jerk: 220 lbs
Back Squat: 275 lbs 5x5, 300 lbs 1x5
Front Squat 225 lbs 6x2
Overhead Press: 120 5x5, 140 1x5

William McAlpine
03-22-2010, 02:21 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
6x1 152.5 lbs (5/6)

89.7% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
5x1 181.25 lbs (5/5)

88.4% max

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 185 lbs
1x1 225 lbs
5x5 255 lbs

Press

1x5 45 lbs
1x1 95 lbs
5x5 102.5 lbs

Training Video (http://www.youtube.com/user/therealdeathvalley#p/a/u/0/hatd9cenX-c)

William McAlpine
03-24-2010, 01:47 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
5x1 155 lbs (3/5)

91.2% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
5x1 182.5 lbs (5/5)

89.0% max

Front Squat

1x5 45 lbs
1x3 135 lbs
1x1 175 lbs
6x2 195 lbs

Dips

1x6 BW
1x10 BW + Small Chain
1x9 BW + Small Chain

Notes

Forgot my camera today. Missed snatch number 2 and 3 out in front because I did not finish my second pull. C&J's went pretty well. I did not finish my pull on 2 and 3, so I caught them out slightly in front.

William McAlpine
03-26-2010, 02:18 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
5x1 156.25 lbs (4/5)

91.9% max

Clean and Jerk

1x2 115 lbs
1x2 135 lbs
1x1 165 lbs
5x1 185 lbs (5/5)

90.2% max

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 205 lbs
1x1 245 lbs
1x4 280 lbs failed fifth

Press

1x5 45 lbs
1x1 95 lbs
1x1 115 lbs
1x5 130 lbs (bounced a little on the fifth)

Training Video (http://www.youtube.com/user/therealdeathvalley#p/a/u/0/r3hMtg1LENk)


Notes

Snatches: Went really well. I missed the last one because I didn't finish my pull.
Clean and Jerks: Much more solid cleans than Wednesday. Jerks were ok.
Squats: I did 275x5 a month ago easily. I'll get 285x5 next week. My technique was not good on these.

William McAlpine
03-29-2010, 02:46 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
5x1 157.5 lbs (4/5)

92.6% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
5x1 186.25 lbs (2/2)

90.9% max

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 185 lbs
1x1 225 lbs
5x5 260 lbs

Press

1x5 45 lbs
1x1 95 lbs
5x5 105 lbs

Training Video (http://www.youtube.com/user/therealdeathvalley#p/a/u/0/qAV_-YcC47Q)

Notes

Snatches felt pretty good. C&J's felt sloppy so I just cut it short after two reps. Squats were easy today.

William McAlpine
03-31-2010, 01:56 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 150 lbs
5x1 160 lbs (4/5)

94.1% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
1x1 175 lbs
5x1 187.5 lbs (5/5)

91.5% max

Front Squat

1x5 45 lbs
1x3 135 lbs
1x1 175 lbs
6x2 200 lbs

Bench Press

1x5 45 lbs
1x3 115 lbs
1x3 135 lbs
2x3 155 lbs

Notes

Snatches went ok. First; out in front, second; little too far back, third; miss, fourth; out in front, and the fifth one had the best positions.
C&Js: better than Monday
Front Squats: easy
Bench Press: Today was the first time I have benched pressed in a while. These were done close grip and paused. I hope they will complement my overhead press. Next week, I am going to do 5x2 with 145 lbs.

Training Video (http://www.youtube.com/watch?v=vtRHYwDYW5A)

William McAlpine
04-02-2010, 03:06 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
5x1 161.25 lbs (3/5)

94.9% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
1x1 175 lbs
5x1 190 lbs (5/5)

92.7% max

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 205 lbs
1x1 245 lbs
1x5 285 lbs

Press

1x5 45 lbs
1x1 95 lbs
1x1 115 lbs
1x4 131.25 lbs (wasn't going to get 5)

Training Video (http://www.youtube.com/watch?v=Bl9uIKWEUmU)


Notes

Snatches: Probably the worst day in a while. Missed two. One was too far behind, the other one out in front.
Clean and Jerks: Felt explosive on the clean with these. Jerks were okay.
Squats: Woohoo! Big pr. The last one wasn't so good technique wise, and I should have gone about a half and inch deeper.
Press: No way I was getting five. I'll just stick with sets of four for the next few weeks.

William McAlpine
04-05-2010, 02:24 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 150 lbs
5x1 162.5 lbs (4/5)

Clean and Jerk

1x2 115 lbs
1x1 155 lbs
1x1 175 lbs
1x1 191.25 lbs (5/5)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 190 lbs
1x1 225 lbs
5x5 265 lbs

Press

1x5 45 lbs
1x1 95 lbs
5x5 107.5 lbs

William McAlpine
04-08-2010, 06:00 AM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 150 lbs
5x1 165 lbs (1/5)

97.1% max

Front Squat

1x5 45 lbs
1x3 135 lbs
1x1 185 lbs

Notes

Must of been due a bad day. Explosion was good, but I couldn't keep the bar in. Had a lot of stuff to do so I just went home.

Training Video (http://www.youtube.com/watch?v=6Tzp-bilif8)

William McAlpine
04-09-2010, 01:17 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
5x1 165 lbs (3/5)

97.1% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
1x1 175 lbs
3x1 195 lbs (3/3)

95.1% max

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 205 lbs
1x1 245 lbs
1x5 290 lbs

Press

1x5 45 lbs
1x1 95 lbs
1x1 115 lbs
1x4 135 lbs

Training Video (http://www.youtube.com/watch?v=9sH_XZQHYKE)


Notes

Snatches: Much better today. Was kicking the bar out in front and I figured a cue that helped me get the last two.
Clean and Jerks: Just did 3 because someone was waiting to use the platform.
Squats: Easy.
Press: approaching a pr!

Blake Nelson
04-09-2010, 10:31 PM
youre squats are killing it. What cure did you use for the snatchs

William McAlpine
04-12-2010, 02:06 PM
youre squats are killing it. What cure did you use for the snatchs

I commented on one of the videos.

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
1x1 155 lbs
5x1 166.25 lbs (3/5)

Clean and Jerk

1x2 115 lbs
1x1 155 lbs
1x1 175 lbs
1x1 190 lbs
3x1 205 lbs (3/3)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 190 lbs
1x1 230 lbs
5x5 270 lbs

Press

1x5 45 lbs
1x1 95 lbs
5x5 110 lbs

Notes

Snatches: got lazy on the ones i missed
C&J: excellent today, some of the bumpers broke so i just went up to 205. form has improved a ton!
Squats: hard today
Press: really hard today

William McAlpine
04-14-2010, 03:17 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 150 lbs
5x1 167.5 lbs (3/5)

98.5% max

C&J

1x1 155 lbs
1x1 175 lbs
1x1 190 lbs
3x1 206.5 lbs (3/3)

New max.

Deadlifts

1x3 155 lbs
1x2 225 lbs
5x1 275 lbs



Training Video (http://www.youtube.com/watch?v=_FUIMFHSnmg)

Notes

Got to the gym and literally had to wait 50 minutes for the platform because these two guys were taking 15 min deadlift breaks. Energy was low (I guess thats why its called recovery day, lol). Snatches were pretty slow. Wasn't finishing my pull on the C&J. Someone was using the squat rack and I was tired of waiting so I just did some deadlifts.


Overall, I need to get some more volume in my training relating to the OLY lifts. I'm starting to miss a little bit more than desired, and I also have difficultly working on my speed and positions with weights that are close to/at maximum. I'll probably go to 8 sets when I get home from school which is in 2.5 weeks. For now I'll try to ride out some more progress with the 5 sets schedule. On the 29th or 30th I plan to do a little mock competition.

William McAlpine
04-16-2010, 03:29 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
1x1 155 lbs
1x1 165 lbs
1x1 170 lbs

100% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
1x1 175 lbs
1x1 190 lbs
1x1 205 lbs
1x0 215 lbs (missed jerk, pressed out a little)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 225 lbs
1x1 265 lbs
1x2 295 lbs (decided today wasn't the day to push it)

Press

1x5 45 lbs
1x1 95 lbs
1x1 115 lbs
1x3 137.5 lbs

Training Video (http://www.youtube.com/watch?v=D7Dx3al1mWU)


Notes

This entire week has been terrible for nutrition, sleep, and stress. My strength and speed were dramatically down today. I am going to up my recovery a ton in the next couple of days, and then I will decide whether or not I want to deload this coming week or the week after.

William McAlpine
04-23-2010, 01:09 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
8x1 145 lbs (7/8)

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
5x1 175 lbs

Back Squat

1x5 45 lbs
1x3 135 lbs
3x5 225 lbs

Press

1x5 45 lbs
1x1 95 lbs
1x5 110 lbs
2x5 105 lbs


Notes

Took a few days off. Snatches and C&Js went well. Switched squats to HB and it was way different than low bar.

William McAlpine
04-26-2010, 12:52 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
8x1 146.25 lbs (8/8)

Clean and Jerk

1x2 115 lbs
1x2 165 lbs
5x1 185 lbs (5/5)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 185 lbs
1x1 205 lbs
3x5 230 lbs

Bench Press

1x10 45 lbs
1x3 95 lbs
1x2 135 lbs
3x5 145 lbs

Training Video (http://www.youtube.com/watch?v=uIF6OPvihGM)

William McAlpine
04-30-2010, 01:58 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
8x1 147.5 lbs (6/8)

Clean and Jerk

1x2 115 lbs
1x2 165 lbs
6x1 187.5 lbs (6/6)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 185 lbs
3x5 235 lbs

Overhead Press

1x10 45 lbs
1x3 95 lbs
3x5 107.5 lbs

Deadlift

1x3 155 lbs
1x2 225 lbs
1x2 275 lbs

Training Video (http://www.youtube.com/watch?v=hX5mbphwZh4)

Blake Nelson
05-01-2010, 11:12 AM
why the switch to high bar?

William McAlpine
05-01-2010, 01:13 PM
why the switch to high bar?

Glenn Pendlay (coach of 3/6 US Pam Am guys, squatted 730x3 low bar, 606x10 high bar) told me to do it. I don't like it for squatting since I can't get any drive out of it, but I swear my C&J's have been much smoother since doing it. Goal is to ride out a SS progression this month (60 lbs). I honestly think I can do it if I get my weight back to 175 lbs (162 right now). Now enough speculation, just got to do it.

William McAlpine
05-04-2010, 12:25 PM
Got the flu Sunday night. Still have some chest tightness and am a little achy. I hope to be back tomorrow.

Blake Nelson
05-04-2010, 12:53 PM
i'd see dr. d

William McAlpine
05-05-2010, 12:34 PM
Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
6x1 150 lbs (4/6)

Clean and Jerk

1x2 135 lbs
3x1 185 lbs (3/3)
2x1 195 lbs (1/2)

Training Video (http://www.youtube.com/watch?v=iagI0WVHYq4)

I didn't have any energy which was to be expected. I'm hoping to be 100% by this coming Monday.

Blake Nelson
05-06-2010, 02:38 PM
the dungeon returns

William McAlpine
05-07-2010, 04:26 PM
Snatch

5x1 152.5 lbs (3/5)

Clean and Jerk

1x2 135 lbs
1x1 185 lbs
1x1 200 lbs
1x1 210 lbs
1x0 220 lbs miss clean, a little out in front

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 185 lbs
1x1 210 lbs
3x5 240 lbs

Bench Press

1x10 45 lbs
1x3 95 lbs
1x2 135 lbs
3x5 147.5 lbs

Training Video (http://www.youtube.com/watch?v=XItaatvYlpc)

William McAlpine
05-10-2010, 12:13 PM
Training

Snatch

8x1 145 lbs (8/8)

Clean and Jerk

6x1 195 lbs (5/6) missed one jerk

Back Squat

3x5 245 lbs

Overhead Press

3x5 107.5 lbs

Training Video (http://www.youtube.com/watch?v=WMkjiFSgwVA)

Notes

Not happy with the squats. Should have gone deeper and stayed more upright. Changed my snatch form a little.

Blake Nelson
05-10-2010, 04:08 PM
Training

Snatch

8x1 145 lbs (8/8)

Clean and Jerk

6x1 195 lbs (5/6) missed one jerk

Back Squat

3x5 245 lbs

Overhead Press

3x5 107.5 lbs

Training Video (http://www.youtube.com/watch?v=WMkjiFSgwVA)

Notes

Not happy with the squats. Should have gone deeper and stayed more upright. Changed my snatch form a little.

What was the form change? It looks like your grip might be wider, even though it is hard to see from my video but my grip is now collar to collar.

Also, expect your youtube video views to increase exponentially thanks to that pressing scene at the end

William McAlpine
05-10-2010, 04:50 PM
What was the form change? It looks like your grip might be wider, even though it is hard to see from my video but my grip is now collar to collar.

Also, expect your youtube video views to increase exponentially thanks to that pressing scene at the end

I'm trying to learn how to shift my feet to get in a more stable receiving position. I also jump backwards because of this sometimes.

William McAlpine
05-12-2010, 02:08 PM
Training

Snatch

8x1 147.5 lbs (6/8)

Clean and Jerk

6x1 197.5 lbs (6/6)

Back Squat

3x5 250 lbs

Bench Press

3x5 150 lbs

Training Video (http://www.youtube.com/watch?v=OeZQrWGMxTw)

William McAlpine
05-14-2010, 12:44 PM
Training

Snatch

8x1 150 lbs (6/8)

Clean and Jerk

6x1 200 lbs (6/6)

Back Squat

3x5 255 lbs

Press

3x5 110 lbs

William McAlpine
05-17-2010, 02:08 PM
Training

Snatch

8x1 152.5 lbs (8/8)

Clean and Jerk

5x1 202.5 lbs (5/5)

Back Squat

3x5 260 lbs

Bench Press

3x5 152.5 lbs

Training Video (http://www.youtube.com/watch?v=mP5xbUVr3a8)

William McAlpine
05-19-2010, 02:21 PM
Training

Snatch

8x1 155 lbs (6/8)

Clean and Jerk

3x1 205 lbs (3/3)

Back Squat

3x5 265 lbs

Press

3x5 112.5 lbs

Notes

Going to have to do something different with the C&J's. I'm going to change these a little. Squats were brutal.

William McAlpine
05-21-2010, 03:00 PM
Training

Snatch

4x1 157.5 lbs (1/4)

Clean and Jerk

2x2 135 lbs

Back Squat

3x3 185 lbs


Notes

Took a deload day.

William McAlpine
05-24-2010, 01:09 PM
Switching over to the novice weightlifting progression from 70sbig.com/Rip:

Monday
Clean and Jerk heavy
Snatch for sets across


Tuesday
Squat
Press
Chin-ups


Thursday
Snatch heavy
Clean and jerk singles across


Friday
Squat
Bench
Deadlift (may change this day a little)

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

Training

Snatch

155x1x8 (7/8)

Clean and Jerk

210x1x3 (2/3) slight press out on the second.

William McAlpine
05-25-2010, 09:07 AM
Training

Squat

270x5x3

Press

117.5x5x3

Pull Ups

BWx5x3

Training Video (http://www.youtube.com/watch?v=gz4rNfSMn-c)

William McAlpine
05-27-2010, 09:34 AM
Training

Snatch

165x1
175x0
175x1
185x0x2

Clean and Jerk

185x1x8

Training Video (http://www.youtube.com/watch?v=1pdNMKHmlpk)

William McAlpine
05-28-2010, 10:26 AM
Training

Squat

275x5x3

Bench Press

155x5x3

Deadlift

245x5 :)

Dips

BW+45x4x3

Training Video (http://www.youtube.com/watch?v=TAjKfa5mKWE)

William McAlpine
05-31-2010, 08:12 AM
Training

Snatches

160x1x8 (4/8)

Clean and Jerks

215x1x3 3/3


Snatches were all out in front. I was getting good pop, but not shifting back on my heals. Clean and jerks were nice and fast.

William McAlpine
06-01-2010, 08:57 AM
Training

Squat

280x5x3

Press

122.5x5x3

Pull Ups

BWx6x3

Dips

BW+45x5x3

Training Video (http://www.youtube.com/watch?v=udwMyYiSwvI)

William McAlpine
06-03-2010, 09:56 AM
Training

Snatch

165x1
175x0x2
170x0x3
155x1x2

Clean and Jerk

190x1x5

I'm letting the snatches get way out in front. I'm pulling them plenty high enough. Need to make sure that I am finishing my pull and keeping my elbows out and up.

William McAlpine
06-04-2010, 09:41 AM
Training

Squat

285x5x3

Bench Press

160x5x3

Deadlift

260x5

Dips

BW+55x4x3

Robert Takano
06-04-2010, 08:39 PM
Training

Snatch

165x1
175x0
175x1
185x0x2

Clean and Jerk

185x1x8

Training Video (http://www.youtube.com/watch?v=1pdNMKHmlpk)

You need to get stronger!

William McAlpine
06-07-2010, 01:53 PM
You need to get stronger!

Thanks Coach Takano! Did you see the video? Any critiques?

Snatch

160x1x4
165x1x3

Clean and Jerk

200x1
210x1
220x1

Notes

I was fatigued going into this session, so I cut the volume back from three heavy singles to just one. Snatches went a lot better.

Training Video (http://www.youtube.com/watch?v=Yy-ceHIyB7g)

Cutting my pull short on the clean and slight elbow bend left the bar out in front. I need to work on locking out quickly, because it looks like I am pressing it out.

William McAlpine
06-08-2010, 12:46 PM
Training

Squat

290x2x3

Press

127.5x5x3

Pull Ups

BW+25x3x2
BWx7

Dips

BW+55x4
BW+45x4
BW+45x3

Focused on staying upright and keeping elbows in on last two sets. Much more effective.

Notes

Still fatigued. I haven't been eating or sleeping nearly enough since the last squat day. I decided to cut the volume in half because there was no way I was going to get my prescribed worksets. PR on the press.

Blake Nelson
06-08-2010, 08:28 PM
looks like an off day all-around...... happens to the best of us

William McAlpine
06-10-2010, 09:02 AM
Training

Snatch

165x1
175x1
180x1
185x1
190x0

Clean and Jerk

195x4
200x4

Notes

Snatches were slow, but the positions looked okay.

Training Video (http://www.youtube.com/watch?v=DuDWOpxBXvY)

William McAlpine
06-11-2010, 09:36 AM
Training

Squat

290x4 (fail)

Bench Press

165x5x3

Deadlift

275x5

Dips

BW+45x5x3

Notes

I don't know whats happened to my squat. Going to reset to 265, then go to 275, 285, and then try 290 two weeks from now.

William McAlpine
06-15-2010, 09:39 AM
Monday Training

Snatch

165x1x3
170x1x3

Clean and Jerk

215x1
225x1

Tuesday Training

Squat

265x5x3

Press

132.5x5x3

Pull Up

BW+25x3x4

Training Video (http://www.youtube.com/watch?v=DQucKBh-OiA)

William McAlpine
06-18-2010, 11:30 AM
Thursday Training

Snatch

185x1
190x0

Clean and Jerk

195x1x3
200x1x3

Friday Training

Squat

275x5x3

Bench Press

170x5x3

Deadlift

290x5

Training Video (http://www.youtube.com/watch?v=0Nwzn9BbbUU)

William McAlpine
06-22-2010, 05:31 PM
Monday Training

Snatch

165x1x8

Clean and Jerk

210x1
220x0

Tuesday Training

Press

137.5x5x3

Feeling sick today.

William McAlpine
06-25-2010, 10:54 AM
Thursday Training

Snatch

165x1
175x1
180x1
185x0
170x1
175x0

Clean and Jerk

185x1x3
195x1x3
205x1x2

Friday Training

Squat

285x5x3

Bench Press

175x5x3

Deadlift

305x5

Training Video (http://www.youtube.com/watch?v=HJxXuYXNajk)

This week has been unusual. In the last 9 days, I've worked about 75 hours. Its only lifeguarding, but its an additional stress that also cuts into my sleep. Hot days and too many backflips on my breaks must have drained me. Monday was terrible. I felt sick Tuesday-Thursday. My CNS was falling asleep on me between sets yesterday.

Then today I have a great day. Weird.

William McAlpine
06-29-2010, 02:43 PM
Monday Training

Snatch

165x1x3
170x1x5 (4/5)

Clean and Jerk

210x1
220x1
225x1
230x0x2 (clean pulls)

Tuesday Training

Squat

290x5x2
290x2

Press

140x5
140x4

Pull Up

BWx8
BWx6x2

Training Video (http://www.youtube.com/watch?v=uuXmxytxiFY)

Notes

I'm going to shift to a little bit more intermediate programming with the squats. I thought I was going to get them today, but I just folded on the last set.

William McAlpine
07-02-2010, 06:53 PM
Thursday Training

Snatch

165x1
175x1
182.5x0x2

Clean and Jerk

200x8x1

Friday Training

Squat

300x1x3

Bench Press

180x5x3

Deadlift

315x5

Training Video (http://www.youtube.com/watch?v=uZzBjI4CSfE)

William McAlpine
07-06-2010, 08:31 PM
Monday Training

Clean and Jerk

210x1
220x1
230x1

Snatch

170x1x3
175x1x2

Tuesday Training

Squat

255x8x3

Sets were done within 15 minutes.

Press

140x5x3

DB Row

70x10

William McAlpine
07-09-2010, 11:22 AM
Thursday Training

Snatch


170x1
180x1
187.5x1
192.5x0x2 (almost)

Clean and Jerk

205x1x3
210x1x3

Friday Training

Squat

305x1x3

Bench Press

185x5x2
185x4x1 (missed fifth)

Deadlift

323x5 (felt quick)

Blake Nelson
07-10-2010, 01:05 PM
almost is worth about as much as andrew strauss

William McAlpine
07-13-2010, 02:18 PM
Monday Training

Snatch

175x1x3
180x1x2 (1/2)

C&J

225x1
235x1

Tuesday Training

Squat

265x8x3

Sets were done within 15:40.

Press

142.5x5x3

Pull up

BWx10
BWx8
BWx5

almost is worth about as much as andrew strauss

touché

William McAlpine
07-15-2010, 02:05 PM
Thursday Training

Snatch


170x1
180x1
185x1
190x1
192.x0

Clean and Jerk

210x1x8

Notes

Training Video (http://www.youtube.com/watch?v=Qu5mj9Yfo9I)

Weighed in at 179 this morning. I'm up 20 lbs in a little over 9 weeks.

William McAlpine
07-16-2010, 02:48 PM
Friday Training

Squat

315x1x3

Bench Press

185x5x3

Deadlift

333x4

Back rounded on the fourth deadlift so I stopped.

William McAlpine
07-20-2010, 04:31 PM
Monday Training

Snatch

180x1x5 (3/5)

C&J

220x1x1
225x1

Notes

Took some side shots. My first pull on the snatches is getting me way out in front. I'm bending my arms too early on the cleans. Going to try and stay relatively heavy, but work out these issues.

Tuesday Training

Squat

275x8x3

Press

145x5
145x3 fail fourth
135x6
115x8

Rows

70x15
70x10

Notes

Squats were pretty brutal today. I've been going even lower than what I was doing a linear progression. I think they took a little too much out of me before pressing.

Over the next month, training will be a little sporadic. I'm going to the beach for two nonconsecutive weeks. I'm also going to do a powerlifting meet on August 21. I'm going to try to maintain weight until then, and once I get back school I'm going to run a linear progression and put on another 15-20 lbs.

William McAlpine
07-22-2010, 07:38 PM
Thursday Training

Snatch

175x1
185x1x3

Clean and Jerk

215x1x6

Notes

Training Video (http://www.youtube.com/watch?v=b446wcJXU7s)

William McAlpine
07-23-2010, 11:34 AM
Friday Training

Squat

323x1

Bench Press

215x1

Deadlift

343x1

Training (http://www.youtube.com/watch?v=1z-wAbfosRY)

I'm going to compete in a powerlifting meet on August 21st to get used to a competitive setting. My goals are 330/220/360.

William McAlpine
07-29-2010, 01:28 PM
Thursday Training

Snatch

185x1
190x1
195x1

Clean and Jerk

215x1
225x1
230x1
235x1
240x1

Squat

290x1 (hard)

Overhead Press

150x1
155x1 (pretty easy)

William McAlpine
07-31-2010, 08:24 PM
Thursday Training

Snatch

40x1
60x1
70x0
70x1
80x0
80x1
40x2
45x2
50x2
55x2
60x2
65x1
70x1
75x1
80x1
85x0x3
85x1
87x1

Clean and Jerk

60x1
80x1
90x1
100x1
105x1

just clean

110x0x2
110x1
115x0 (need to attack more)

Jerk

40x3
50x2
60x2
70x1
80x1
90x1
100x1 (this was pretty solid)
105x0 (ran out of energy)

Notes

All weights in kilos.

I went to Crossfit Downtown Winston today. Peter Haas is the owner and a passionate weightlifter. He coached me, and I now have some stuff to work on. I think my jerk will improve mostly over the next few weeks because he pointed out some major flaws. Thanks again Peter if you read this.

William McAlpine
08-01-2010, 11:09 AM
Sunday Training

Deadlift

335x1x3
350x0

Bench Press

195x1x5

Notes

Stupid to go for a deadlift pr.

William McAlpine
08-03-2010, 11:33 AM
Tuesday Training

Snatch

160x1x5

Clean and Jerk

205x1x3

Squat

295x1x4

Training Video (http://www.youtube.com/watch?v=ciC6TZrmyhM)

William McAlpine
08-05-2010, 05:36 PM
Wednesday Training

Deadlift

335x1x5

Bench Press

185x1
205x1
185x2
185x1

William McAlpine
08-08-2010, 11:47 AM
Saturday

Squat

305x1

squat has really gone down hill

Sunday

Deadlift

343x1
358x1

Bench Press

190x1
200x1
210x0 didn't stay tight

A lot of benching this last week. I think I'll still be able to hit 220.

William McAlpine
08-20-2010, 11:32 AM
Monday Training (8/16/10)

Squat

295x1

Bench Press

195

Deadlift

335

Thursday Training (8/19)

Snatch

175x1
180x0x2
180x1

Clean and Jerk

205x1
215x1
225x1

Friday Training (8/20)

Squat

255x5x3

Bench Press

165x5x3

Deadlift

295x5

Notes

Decided to not to the powerlifting meet. After 2 weeks of vacation, I am pretty detrained evident by struggling with squatting today.

William McAlpine
08-25-2010, 07:10 AM
Monday Training

Snatch

160x1x10 (missed 7th and last)

Clean and Jerk

225x1 (not as solid on jerk)
230x1 much more solid

Tuesday Training

Squat

260x5x3

Press

115x5x3

Pull Up

BWx5x3

William McAlpine
08-27-2010, 12:23 PM
Thursday

Snatch

165x1
175x1
185x1

C&J

205x1x8 (missed 7th clean; wasn't focused)

Friday

Squat

265x5x3

Bench Press

170x5x3

Deadlift

305x5

Blake Nelson
08-28-2010, 10:57 AM
yo brah i was just browsing some jacked peoples training logs and I clicked on yours first cause it was rated 5 stars. I love winners

William McAlpine
08-31-2010, 05:54 PM
Monday Training

Snatch

165x1x10 (missed 2nd)

Clean and Jerk

225x1
235x0 missed clean

Tuesday Training

Squat

270x5x2
270x4 (missed fifth, dangerous fail, technical problem)

Press

125x5x3

Pull Up

BWx6x2
BWx5


Had a really dangerous miss on the squats. Knees shifted a little at the bottom and my chest dropped. Bar drifted way out in front and I lost it really high up in the squat.

William McAlpine
09-04-2010, 05:00 PM
Thursday

Snatch

165x1
175x1
185x1
190x1

C&J

215x1x19 Eeek, lots of misses, was really off, probably 50% here

Friday

Squat

275x5x3

Bench Press

175x5x2
175x4 lost tightness in the beginning, need to practice more

Deadlift

315x5

William McAlpine
09-08-2010, 09:16 AM
Monday Training

Snatch

170x1x10 (missed 3)

Clean and Jerk

225x1x5 (missed one clean and four jerks, eek)

Tuesday Training

Squat

280x5x3

Press

130x4 (went in knowing i needed to microload but i left micro plates at apartment)
125x5

Pendlay Rows

95x5x3

http://www.youtube.com/watch?v=s8sekFj4z1g

William McAlpine
09-11-2010, 01:42 PM
Thursday

Snatch

165x1
175x1
185x1
190x1

didn't go for 195

PC&J

205x1x6

power cleans were caught high. I was starting to get sick that day, and I thought it would be okay to workout. I got really sick the next day and slept about 18 hours. I'm feeling better right now. Just ate some of my cow and had some raw milk.

William McAlpine
09-16-2010, 02:50 PM
Got sick the last 5 days (samonella?). Lost about 10 lbs. One of the people on my intramural football team hadn't seen me the whole week and said: "What the hell happened to you boy?" in a beautiful Walhallian accent. Just had some wings and pasteurized milk.

William McAlpine
09-18-2010, 01:48 PM
Friday

Snatch

165x1
175x1
185x1
190x0x2

C&J

205x3x1
215x0x1

Saturday

Squat

265x5
255x5x2 very hard, losing weight makes squat go down

Bench Press

155x5x3 pretty good

Deadlift

275x5

Did some ring pull ups and dips

Notes

Training wasn't very good. Yesterday was better than today. Speed seems to be there, but strength is down.

William McAlpine
09-22-2010, 04:11 PM
Monday Training

Snatch

175x1x10 (missed 1)

Clean and Jerk

225x0
235x0x2

Tuesday Training

Squat

260x5x3

Press

115x5x3

Pendlay Rows

95x5x2
115x5x2

http://www.youtube.com/watch?v=NMcIKdQ8Ghc

William McAlpine
09-29-2010, 08:44 AM
Friday Training

Snatch

185x1
195x0
195x1
205x0

Clean and Jerk

225x1
235x0 (missed jerk)

Pull Ups

BWx5x5

Saturday

Front Squat

205x2x5

PC&J

185x1x4
205x1x3

Bench Press

160x5x3

http://www.youtube.com/watch?v=anzPlIHvCRs

Monday

Snatch

177.5x1x8 (6/8) missed first two

Back Squat

235x5x5

Press

117.5x5x3

Tuesday

Clean and Jerk

205x1x8 (8/8)

Snatch

155x1x3 (3/3)

Front Squat

210x2x5

William McAlpine
10-07-2010, 08:10 AM
Thursday Training

Snatch

175x1x3 (2/3) not so good

Clean and Jerk

205x1x3

Bench Press

162.5x5x2

then took down the weight to work on technique; bp has tanked since summer

Friday

Snatch

195x1
200x0x2 will get it soon; just need to get bs up and better pulling mechanics

C&J

235x1 pulled forward; easy jerk
240x0 got pulled forward

Squat

255x5 pretty hard; squat has gone down some, but this is the first time I have squatted in a while after going heavy on o'lifts in same day

Monday

Snatch

180x1x8 (8/8) awesome

Back Squat

240x5x5 not too bad

Press

120x5x3

Tuesday

missed this; too much work to do

William McAlpine
10-10-2010, 02:10 PM
Thursday Training

Hang Snatch

135x1x3

Hang Clean and Jerk

195x1x3

Bench Press

135x5
140x5
145x5
150x5
155x5

Friday

Snatch

195x1

C&J

235x1

Squat

260x5

SDL

245x5 need to learn how to use straps better

William McAlpine
10-11-2010, 01:55 PM
Monday Training

Snatch

182.5x1x8 (7/8)

Squat

245x5x5

Press

122.5x5x3

Pendlay Rows

135x5
125x5x4

William McAlpine
10-12-2010, 04:54 PM
Tuesday Training

C&J

210x1x5

FS

210x2x5

R Dips

BWx5x3

William McAlpine
10-14-2010, 06:52 PM
Thursday Training

Snatch

185x1x3 (3/3)

C&J

215x1x3 (3/3)

Bench Press

135x5
140x5
145x5
150x5
155x5
160x5

William McAlpine
10-15-2010, 07:39 PM
Friday Training

Snatch

185x0x2
190x0
190x1
195x0x2

first bad snatch session in a while

Clean and Jerk

215x1
225x1
235x1
245x0x2

Squat

265x5

Some kind of RDL or SDL

275x5

Training from yesterday (http://www.youtube.com/watch?v=SDTWQIVGTSc)

William McAlpine
10-20-2010, 02:08 PM
Monday Training

Snatch

185x1x8 (6/8)

Squat

250x5x5

Press

125x5x3

Pendlay Rows

125x5x2
130x5x2

William McAlpine
10-21-2010, 11:23 AM
Thursday Training

Snatch

155x3x1 (1/1)

C&J

225x1x3 (3/3)

Bench Press

135x5
145x5
155x5
165x5

Training (http://www.youtube.com/watch?v=AQwy1EyJLYc&feature=youtube_gdata)

William McAlpine
10-22-2010, 02:31 PM
]Friday Training

Snatch

185x1
192.5x0
197.5x0x2

Clean and Jerk

215x1
225x1
235x1
245x0 (miss jerk)

Squat

270x5

Some kind of RDL or SDL

275x5

Training (http://www.youtube.com/watch?v=DjsKgpMnmT0)

William McAlpine
10-25-2010, 02:09 PM
Monday Training

Snatch

187.5x1x8 (6/8)

Squat

255x5x5

Press

127.5x5x3

Pendlay Rows

115x5x4 1 minute rests, had to get going

102510 (http://www.youtube.com/watch?v=ODAmFx4vXmY)

William McAlpine
10-29-2010, 06:26 AM
Tuesday

Snatch

155x1x3 3/3

C&J

205x1x5 (5/5)

FS

215x2x3

Dips

BWx8x3

Thursday

Snatch

190x0
190x1
195x1
200x1

C&J

215x1
220x1

Bench Press

135x5x5

William McAlpine
10-30-2010, 05:20 PM
Friday

C&J

225x1
235x1
245x0x3

Squat

275x5

SDL

280x5

William McAlpine
11-02-2010, 01:12 PM
Monday Training

Snatch

190x1x8 (5/8)

Squat

260x5x5

Press

130x5x3

Pendlay Rows

115x5
125x5x4
110110 (http://www.youtube.com/watch?v=lqzQmosZS9w&feature=youtube_gdata)

William McAlpine
11-02-2010, 01:20 PM
Tuesday

Snatch Complex

155x2x3 3/3 1st = power snatch, 2nd = full

C&J

215x1x5 (6/6)

FS

220x2x4

Ring Dips

BWx5x4

110210 (http://www.youtube.com/watch?v=g2NeT-hGXxQ&feature=youtube_gdata)

William McAlpine
11-05-2010, 01:58 PM
Friday

Snatch

195x1
202.5x1
205x0x2 hopefully 205 will come down next week

C&J

225x1
235x1
245x0x1 missed jerk again; guy said it was high enough, but I didn't get my head through quickly enough

Squat

275x5 miss loaded
280x5

SDL

285x5 these looked awful; i'm going to do 3 sets next week and focus on maintaining a tight arch

William McAlpine
11-08-2010, 05:49 PM
Monday Training

Snatch

192.5x1x4 (3/4)

Squat

265x5x5

Press

132.5x4 (fail
155x3x3 push press

Pendlay Rows

135x5x4


Notes

Felt pretty fatigued during the snatch warm ups. Decided I was just going to go with 4 singles today. I failed pressing which stinks because I am 10 lbs away from a PR (142.5x5x3). I guess thats what happens when weight loss occurs. I think I will try something like this:

Monday: Push Pressx3x8
Tuesday: Overheadx5x3 (start light)
Thursday: Bench Pressx5x5

William McAlpine
11-12-2010, 07:51 PM
Tuesday

Clean and Jerk

220x1x6 6/6

Front Squat

225x2x5

Overhead

115x5x3

Friday

Snatch

195x1
205x1

C&J

225x1
235x1
245x0x1

Squat

285x5

Bench Press

135x5x5

http://www.youtube.com/watch?v=Z9Co-GHKvqI

William McAlpine
11-15-2010, 05:58 PM
Monday Training


Squat

270x5x5

Push Press

155x3x6 push press

Pendlay Rows

135x5x2
145x5x2


Notes

Some guys were doing a 20 minute WOD on the platform when I got there so I didn't snatch.

William McAlpine
11-16-2010, 04:24 PM
Tuesday

Power Snatch

160x1x3

Clean and Jerk

225x1x7 5/7

Front Squat

230x2

Overhead

117.5x5x3

notes

Poor day. Need to keep my shoulder over the bar longer and have a more vertical pull.

William McAlpine
11-22-2010, 03:37 PM
Thursday

Snatch

195x0x5

Clean

worked up to 235

Bench Press

145x5x5

Friday

Snatch

195x1
205x0x2
207.5x0

Clean

245x1
225x1x3 with jerk

Squat

295x5

GHR

BWx5x5

-----

Monday

Snatch

185x1x6 5/6

Squat

255x5x5

Push Press

160x3x6

Rows

155x4x2 (wasn't very strict so I dropped down)
135x5x2

William McAlpine
11-23-2010, 08:51 AM
Tuesday

Power Snatch

162.5x1x3

C&J

225x1x6

Front Squat

230x1x6

Press

120x5x3

William McAlpine
11-25-2010, 08:56 AM
Thursday

Did some bar work with snatches and C&J because family was still asleep this morning.

Bench Press

155x5x5

William McAlpine
11-26-2010, 05:35 PM
Friday

Snatch

185x0
195x0x4

terrible day

C&J

235x1 terrible clean, need to bring down the weight and work out some technical issues

Squat

295x5

William McAlpine
11-29-2010, 06:31 PM
Monday

Snatch

Hang:

135x1
140x1
145x1
155x1
160x1
165x1
170x1

Regular:

135x2
155x2
175x1x4
135x2x4

Squat

260x5x5

Push Press

165x3x6

William McAlpine
12-02-2010, 07:02 PM
Tuesday

Snatch

175x1x3

C&J

225x1x8 missed two cleans but jerks were great

FS

235x1x5

Press

122.5x5x3

Thursday

Snatch

195x1

H C&J

225x1

Bench Press

160x5x5

William McAlpine
12-03-2010, 06:56 PM
Friday

Snatch

205x0x3 need to do better here; wasn't focused like yesterday

C&J

245x1
250x0

Squat

300x4 (failed fifth because I lost it in front; still going for 305 next friday)

Samuel Hughes
12-04-2010, 09:31 AM
Hey man, just was admiring your log and wanted to say that your dedication and consistency are admirable. Keep up the good work.

William McAlpine
12-08-2010, 01:28 PM
Hey man, just was admiring your log and wanted to say that your dedication and consistency are admirable. Keep up the good work.


Thanks for the encouragement Samuel!

Monday

HSnatch + Snatch

175x2x3

Squat

265x5x5

Push Press

167.5x3x5
167.5x2 pushed the third one out in front and couldn't recover

Wednesday

Snatch

185x1x3
190x1
195x1x2
200x0

C&J

230x1x4 owned these

FS

240x1x5

Overhead

125x5x3

then did 3 sets of pull ups, but I don't remember how many I did. around 8 or so each set

William McAlpine
12-10-2010, 11:25 AM
Friday

Snatch

Hang above knee:

155x1
160x1
165x0
165x1
170x0
170x1
175x0
175x1
180x1
185x0x3 lost one of these behind and it messed me up on the other two attempts

Full:

135x1
155x1
175x0 decided to move on

C&J

above knee:

135x1
185x1
205x2x1

high hang:

205x1
205x0 stupid of me to switch to high hang

full:

135x1
185x1
205x1
225x0 by the time I got here I had gotten really slow

Squat

280x5 beltless

Bench Press

162.5x5x5

Notes

During the session, I kept thinking "wow this is a bad day." But I had finals week this past week, and I think I am just worn out. With better perspective now, it doesn't seem like it was that bad.

Goal is to hit 205 snatch from the hang by the end of winter break (Jan 12). Hopefully 220 (100 kg) and 264 C&J (120 kg)

William McAlpine
12-18-2010, 08:27 AM
Monday - 12-13-10

Snatch - 185x1, 195x1
C&J - 205x1x5
Squat - 270x5x3
Bench Press - 165x5x4

Wednesday - 12-15-10

Snatch - 175x1x8 (7/8) 30 second rest
HC&J - 205x1x4
Front Squat 205x3x3
Press 127.5x3x3

Friday - 12-17-10

H Snatch - 165x1x8 (7/8) above knee
C&J - 205x1x5
Squat - 275x5x3
Bench Press - 175x5

weighed 164 this morning - yikes

William McAlpine
12-22-2010, 01:00 PM
Monday - 12-20-10

Snatch - 175x1x2, 177.5x1x7
Squat - 280x5x3
Bench Press - 167.5x5x4
Pull Up - BWx5x4

Tuesday - 12-21-10

Snatch 155x1x5
C&J- 210x1x8
Front Squat - 210x3x3
Overhead Press - 135x3x3

Thursday - 12-23-10

Snatch - bunch of misses with 165, 175 with some makes
C&J 215x1, 225x1
Bench Press - 177.5x5

Friday - 12-24-10

H Snatch - up to 175, above knee
HC&J - up to 205 from high hang, these are hard
Squat - 283x5x3
Deadlift - 225x5

William McAlpine
12-31-2010, 11:21 AM
Monday 12-27-10

Snatch - 180x1x7
Squat - 285.5x5x3
Bench Press - 170x5x5

Wednesday - 12-29-10

Snatch - 157.5x5x1
C&J - 215.x1x8
Front Squat 215x3x3
Overhead Press 137.5x3x3

Friday - 12-31-10

Snatch - 185.x1x3
Squat- 310x1
Bench Press - 180x5
Deadlift - 235x5

William McAlpine
01-08-2011, 03:47 PM
Monday - 1-3-11

Recevied coaching at a local crossfit.

Wednesday - 1-5-11

Snatch - 165x1x4, 175x1x3, 185x1x5
PC&J - 200x1x5
Press - 140x3x3

Thursday - 1-6-11

Snatch - two me a few tries buy hit 200, then 185x1x6

Saturday

PC&J - 205x1, 215x1, 220x1
Squat - 280x2x3
Bench Press - 185x5

William McAlpine
01-10-2011, 02:57 PM
I'm in a "commercial" setting for the next week, so no Olympic lifts. :(

Monday - 1-10-11

PC + Push Press - 195, 205 missed the first one with 205
Squat - 275x3x5

Tuesday - 1-11-11

Front Squat - 225x2, 235x2, 245x2
Bench Press - 170x5x2
did some DB rows

Thursday - 1-13-10

Powersnatch - 155x1x6
PC&J - 185x1x3
Press - 142.5x3x3
CGBP - 135x5x2

Friday - 1-14-10

Snatch - up to 185
C&J - 235, misses with 245
Squat - 285x2x2
Deadlift 295, 245x5

William McAlpine
01-17-2011, 04:04 PM
Monday 1-17-10

Snatch - 175x1x12
Squat 280x3x4
Press 125x5x3

Tuesday - 1-18-10

Snatch - 155x2x2
PC&J - 205x2x2
Front Squat - 225x3x3

Thursday

Snatch missed a couple of warm ups then 185x1x3
C&J 225x1x2
Bench Press 175x5,4,5 my lift off was not very in sync on the second set

Friday

Snatch up to 195
C&J 235x1x3, missed a jerk
Squat 290x1x5
Deadlift 255x5

Blake Nelson
01-19-2011, 06:57 AM
im logging.....

William McAlpine
01-24-2011, 06:02 PM
im logging.....

nice

Monday

Snatch 185x2x4
Squat 285x3x4
Press 127.5x5x3
did some pull ups

Wednesday

Snatch 155x2x3
PC&J 205x1x5
Front Squat 230x3x3

Friday

Snatch 195, 205x0x2
C&J 245, 250x0 miss jerk barely
Squat 290x1x5
Deadlift 265x5
did some ring dips

William McAlpine
02-01-2011, 02:11 PM
Monday

Snatch: 190x1x6 (5/6)
Squat: 290x3x4
Press: 130 fail 4,3
did some pull ups

Wednesday

Snatch 155x2, 160x0, 160x2x2
PC&J 205, 210x1x3
Front Squat 235x1+2, 235x3x2
Bench Press 155x8x3

Friday

Snatch up to 200
C&J up to 245
Clean to 255
Squat 300x1x2
Deadlift 275x5

William McAlpine
02-07-2011, 01:55 PM
Monday

Snatch 195x1x6 (5/6)
Squat 295x2x2, 275x2, 245x5x2
Press 115x6x3

Wednesday

Snatch 165x2x2
PC&J 215x1x3
Front Squat - 240x2x3
Bench Press - 155x5x3

Friday

Snatch up to 205 missed 210 once
C&J up to 255 with a missed jerk, missed clean afterwards
Squat 305x1x3
Deadlift 275x5 (misload)

William McAlpine
02-17-2011, 05:58 PM
pretty sick at the beginning of the week so I took it easy today:

Thursday

Snatch 175x1
Jerk 205
Front Squat 225x1

Friday

Snatch up to 190, missed 195
C&J 225x1
Squat 245x5

Sunday

Snatch up to 195, miss 200
C&J up to 235
Squat 255x5

Wednesday

Snatch up to 195
C&J up to 230 with two misses at 225

William McAlpine
03-01-2011, 12:59 PM
Saturday- 2/26/11

I competed in the Triad Barbell Open:

Snatch 82, 86, 90
C&J 100, 105, 113x

Weighed in at 74.2 after breakfast/water. I wanted to qualify for collegiate nationals. Since I did with my second C&J, I went for a pr on the third lift.

Meet video (http://www.youtube.com/watch?v=mcYXOwUsOvo)

William McAlpine
03-07-2011, 08:31 AM
Friday - 3-4-11

Snatch 155x2x5
PC&J 205x1x5
FS 205x3x3

Sunday - 3-6-11

Did some light snatch/C&J
Squat 255x5

William McAlpine
03-11-2011, 03:10 PM
Wednesday - 3-9-11

Snatch 185x1x5
C&J 225x1x2 missed a jerk because i slipped
Squat 235x5x5

Friday - 3-11-11

Jerk 245 with a bit of a press out
R Dips BWx2x5
Pull up BW+45x1,1,2
front lever stuff

Sunday - 3-13-11

light snatch&CJ
Squat - 265x5

William McAlpine
03-17-2011, 11:17 AM
Wednesday - 3-16-11

Snatch - missed 185 then hit 185 and stopped there
Squat - 240x5x5
PC&J - 185x1x7

Thursday - 3-17-11

Wall Handstand need to time
Tucked L-sit did a few 3-4 second holds
Ring Dips 3, 5, 2 palms facing out
Front Lever 3,3,3 tucked
Back Lever need to video these because I don't really know what it looks like when I'm upside down
Pull Ups did some low rep sets

Friday - 3-18-11

Snatch up to 185
Jerk 225x1x4 (3/4)
Front Squat 210x3x3
Natural GHR BW+ assistance (an assisted nautral GHR seems like an oxymoron)


Sunday - 3-19-11

Squat 275x5
Front lever did some tucked reps


I've been driving and studying at a desk which as resulted in tight hips.

William McAlpine
03-23-2011, 11:47 AM
Wednesday, 3-23-11

Power Snatch - 160x1x8
PC&J - 205x1x8
Squat - 245x5x5

Thursday, 3-24-11

Handstand 20 sec x 6, wall
L-sit 6 sec x 10
Planche 10 sec x 6, front stand
Dips BWx2x5, rings
Front lever a few static holds
Back Lever need to video this

Friday, 3-25-11

Snatch - 165x1x8
Jerk - 205x1x5
Front Squat 215x3x3

Saturday, 3-26-11

same as thurs

Sunday, 3-27-11

Squat 285x5
Snatch 135x1x8; high hang
C&J up to 195; high hang

William McAlpine
04-02-2011, 07:45 AM
Wednesday, 3-30-11

Back Squat 245x5x5
Power Snatch 162.5x1x8
PC&J 205x1x7

Friday, 4-1-11

Front Squat 185x3x3
Snatch up to 195
C&J up to 230x1x2

Sunday, 4-3-11

Back Squat 295x5
Hang Snatch 155xa few
C&J 205x1, done from the hang and power

William McAlpine
04-10-2011, 11:40 AM
Wednesday - April 6, 2011

Squat 245x5x5
Snatch 165x1x8, power
C&J 210x1x6, power

Sunday - April 10, 2011

Squat 300x3
Snatch 195x1, 200x0x3, 155x1x3

Wednesday - April 13, 2011

Squat 305x3
C&J 235x1, 245x0x3, will hit this next time

Sunday - April 17, 2011

Squat 310x3
Snatch 195x1, 200x1, 205x0

Thursday - 4/21/11

Squat 315x1 fail 2nd
C&J 245x1, 255x0

Sunday - 4/24/11

Squat 315x2, my hamstring was bothering me and didn't try for a third
Snatch 195x1, 202.5x0, 205x0

Thursday - 4/28/11

Squat 315x1 (fail 2nd), 315x1 -->hard
C&J 225x1, 245x0x2


Really fatigued this week. Work + school = need for summer.

Blake Nelson
05-04-2011, 08:31 AM
and the gold medal in the 2012 Olympics in gymnastics and weightlifting goes to william

William McAlpine
06-15-2011, 05:19 AM
For the last 6 weeks I have done this:

Monday

Back squat 5x5 - 225 --> 260
Bench Press 4setsx5 - 135 -->170, then two days ago 175x3x5
Deadlift - Last Monday I did 270x5

Wednesday

Snatch --> different ranges
Clean and Jerk --> mostly singles
Press --> 95x8x3 -->110x8x3

Friday

Squat - 275x5 -->305x5
Push Press - 155x3 --> 170x3
Power Clean - 185x2x5 --> 215x2x5


Two Fridays ago was a bad day:

Squat 310x2 (failed third)
Push Press 172.5x3
Power Clean 220x2x5

Monday -

Squat - 265x3x8
Bench Press - 180x3x5
Deadlift - 275x5

Wednesday -

Power Snatch - 180x1x4
Jerk - 240x1
Press - 112.5x3x8

Friday -

Squat - 315x1 (failed the double three times)
Push Press - 175x3
Clean - 235, 255


Monday -

Squat - 270x3x8
Bench Press - 185x3x5
Deadlift - 280x5

Wednesday -

Power Snatch - 185x1x3
Clean and Jerk - 245x1
Press - 115x8x3

Friday -

Squat - 300x3 --> great set of squats
Push Press - 180x3
Power Clean - 225x2x5 (one of these may have been a full clean; I can't tell from the video.)


Monday (7-4-11)

Squat - 275x3x8
Bench Press - 190x2x5, 160x5x3
Deadlift - 285x5

Wednesday (7-6-11)

Power Snatch - 190x1x3 (missed one of these)
Clean and Jerk - 255x1
Press - 117.5x8x3

Friday (7-8-11)

Squats - 305x3 - this was harder than I expected, but I forgot to put on a belt
Push Press - 185x2 (missed third because of technical error), then did it again: 185x3
Power Clean - 230x2x5 (two of these were full cleans)

Monday - (7-11-11)

Squat - 280x3x8
Bench Press - 175x5x5
Deadlift - 295x5

Wednesday - (7-13-11)

Snatch - kind of a bad day - I think 195x1
Jerk - 245x1, 260x0
Press - 120x8x3

Friday - (7-15-11)

Squat - 310x3
Push Press - 190x2,3
Clean - 235x2x5, 245x1

Monday - (7-18-11)

Squat - 285x3x8
Bench Press - 170x5x5
Deadlift - 295x5

Wednesday - (7-20-11)

Front squat, jerk - 245x1, 260 (got front squat, but missed jerk)
Press - 122.5x8x3
P. Snatch, snatch - 165x2x3

Friday - (7-22-11)

Squat - 315x3
Push Press - 195x3
Clean - 225x1 (power), 235x1, 240, 245, 250, 255, 260x0

Monday - (7-25-11)

Squat - 290x3x8
Bench Press - 175x5x5

Tuesday - (7-26-11)

(p snatch followed by snatch) - 175x2x5
PCandJ - 205x1x12

Thursday - (7-28-11)

Front Squat - 265x1, 230x2x4
Press - 130x5x3

Friday - (7-29-11)

Snatch - 205, missed 210
C&J - 240x1, missed the clean with 245
Deadlift 245x5

Sunday - (7-31-11)

Squat - 295x2x6, 255x5x3
Bench Press - 180x5x5

Monday - (8-1-11)

Snatch - 175x2x5
C&J - 210x1x10 (missed two jerks, hard to jerk in my basement)

Tuesday - (8-2-11)

Front Squat - 271x1, 234x2x4
Press - 135x5x3

Saturday - (8-6-11)

Did some oly lifts
Bench Press 165x5x5

Monday - (8-8-11)

Back Squat - 260x5x5
Overhead Press - 139x5x3

Tuesday - 8-9-11

did some oly lifts

Thursday - 8-11-11

Front Squat - 275x1
Overhead Press - 146x5x3

Sunday - 8-14-11

Back Squat - 275x5 (switching to low bar for a little while)
Bench Press - 185x5

Wednesday - 8-17-11

Back Squat - 265x5x5
Bench Press - 170x5x5
Deadlift - 275x5

Friday - 8-19-11

Front Squat - 230x3x3
Press - 135x5x3
Power Snatch - 155x2x5

Sunday - 8-21-11

Squat - 285x5
Bench Press - 190x5
Power Clean - 205x2x5

Zach Reed
08-24-2011, 09:06 AM
You're slackin on the log Will!

William McAlpine
08-28-2011, 01:00 PM
You're slackin on the log Will!

I know, right!

Wednesday - 8-24-11

Squat - 270x5x5
Bench Press - 175x5x5
Deadlift - 280x5

Friday - 8-26-11

Front Squat 235x3x3
Press - 140x5x3
Power Snatch 165x2x5

Sunday - 8-28-11

Squat - 295x5
Bench Press - 195x4 --> poor technique on this set
Power Clean 210x2x5

Zach Reed
09-01-2011, 08:25 PM
You'd be proud of my oly lifting lately. I pr'd on monday on both the snatch and clean&jerk at 170 and 245 respectively.

William McAlpine
09-05-2011, 07:35 PM
Wednesday - 8-31-11

Squat - 275x5x5
Bench Press - 180x5x5
Deadlift - 285x5

Friday - 9-2-11

Front Squat 240x3x3
Press - 145x5x3
Power Snatch 155x2x5

Sunday - 9-4-11

Squat - 305x5
Bench Press - 200x3
Power Clean 212.5x2x5

You'd be proud of my oly lifting lately. I pr'd on monday on both the snatch and clean&jerk at 170 and 245 respectively.

Yeah I saw the videos. You are plenty strong enough to clean significantly more.

Zach Reed
09-06-2011, 11:45 AM
Wednesday - 8-31-11


Yeah I saw the videos. You are plenty strong enough to clean significantly more.

Unfortunately the jerk's holding back that lift.

William McAlpine
09-14-2011, 02:23 PM
Wednesday - 9-7-11

Squat - 280x5x5
Bench Press - 185x5x5
Deadlift - 270x5

Friday - 9-9-11

Front Squat 245x3x3
Press - 150x5x2, 150x4 fail 5 on third set :(
Power Snatch 160x2x5

Sunday - 9-11-11

Squat - 315x5
Bench Press - 205x2 (fail 3rd)
Power Clean 215x2x5



Switching to push press for intensity day. I haven't liked benching twice a week as much as I thought I would. Friday's haven't had the intensity that I would like because Monday's are a little too much. Typically a 185x5x5 bench press would put me somewhere in the 205x5 range.

William McAlpine
09-19-2011, 09:39 AM
Wednesday - 9-14-11

Squat - 260x5x5
Bench Press - 172.5x5x5
Deadlift - 280x5

Friday - 9-16-11

Front Squat 235x3x3
Press - 137.5x5x3
Power Snatch 165x2x5

Sunday - 9-18-11

Squat - 295x5
Push Press - 175x5
Power Clean 220x2x5

William McAlpine
10-05-2011, 06:12 PM
Wednesday - 9-21-11

Squat - 270x5x5
Bench Press - 177.5x5x5
Deadlift - 295x5

Friday - 9-23-11

Front Squat 245x3x3
Press - 142.5x5x3
Power Snatch 170x2x3 ( and a few singles)

Sunday - 9-25-11

Squat - 305x5
Push Press - 185x3
Power Clean 225 for a few singles

Wednesday - 9-28-11

Squat - 280x5x5
Bench Press - 182.5x5x5
Deadlift - 305x5

Friday - 9-30-11

Front Squat 250x3x3
Press - 146.25x5x3
Power Snatch 155x2x5

Sunday - 10-2-11

Squat - 315x5
Push Press - 185x3
Power Clean 205x2x5

William McAlpine
10-13-2011, 02:17 PM
Wednesday - 10-5-11

Squat - 287.5x5x5
Bench Press - 187.5x5x5
Deadlift - 285x5

Friday - 10-7-11

Front Squat 230x3x3
Press - 135x5x3
Power Snatch 160x2x5

Sunday - 10-9-11

Squat - 325x5
Bench Press - 185x5
Power Clean 210x2x5

Zach Reed
11-09-2011, 05:50 PM
Will, I hope you've just been lazy about updating your log and didn't actually take the last month off. Did you compete or attend the MuscleDriver competition last weekend? I was tempted to go but I had to work all weekend, sigh...