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Nicolas Warren
06-18-2010, 11:02 PM
Sat: 19-Jun '10

Pull-ups (strict, chest to bar): 4,4,4,4
Press: 58.5kgx5x3 (felt heavy)
Barbell Rows: 1st time with exercise- 20kgx10, 25kgx8, 30kgx6, 35kgx5, 40kgx5, 45kgx5, 50kgx10 (felt light: all sets after 40 from floor)
GHD sit-ups: 5,6,7
Pull-ups (strictish): 12,9

(BW: 92kg)

Nicolas Warren
06-20-2010, 05:07 AM
Sun 20-Jun '10
Lighter session

Push Press: 70kgx2x3
Leg extensions (10 reps): 25,30,35kg
Good Mornings: 50kgx5x3
GHDSUs: 5,5
Back Extensions: 8,8,8
Pull-ups (strict): 5,5

No left calf pain this session, felt a little stiff though (so still working around it). Some foam rolling on outer quads later in the evening, less painful now.

Nicolas Warren
06-22-2010, 06:21 AM
Tue 22-Jun '10

Press: 59.5x5x3 (5RM PR- hard, but felt lighter than 19-Jun)
DL: 163.5x5x1 (5RM PR- hard, but felt strong)
GHDSUs: 6,6,6
PUs: 8,8 (4,2,2) (last set done as 3 quick sets)

No calf pain during or after this work-out. Some calf pain yesterday; possibly from push presses on 20-Jun.

Nicolas Warren
06-25-2010, 04:05 AM
Fri 25 Jun '10

Didn't mean to take yesterday off, but had a sore right calf this time (just under the knee at the back, possibly from a massage from my gf, possibly from DLs). Stomach ache today as well, so am going to clean the diet up and go off the GOMAD for a bit. Feel alright this evening though.

Press: 60x5x3 (felt fine, last rep was hard) 5RM PR :)
Eccentric Calf Raises: 2x15. Couldn't get 20 reps because of the burn. Also felt it in the soles of my feet (might have been from the oly shoes).
BB Rows: 50x10x2 (felt fine)
PUs (strict, CTB): 5,5

Right shoulder a little twinged a few hours after workout. No pain in either calf.

Nicolas Warren
06-26-2010, 09:01 PM
Sat 26 Jun '10

Booroomba Rocks Hike (A/a) 2.5km, steep, nice views.

Also, 2 sets {KB@8kg, Curls, LHx10, RHx10, Kroc rows, LHx10, RHx10. Front Raises 5kgx12. Flies with 1.25kgx10 BH}

Hamstring stretching. Some foam rolling on calves.

Nicolas Warren
06-26-2010, 09:05 PM
Sun 27 Jun '10

Presses: Doubles and triples @30-37.5kg (working on speed)
DLs: 167.5kgx5x1 (felt very heavy) 5RM PR :)
Calf raises focussing on eccentrics: 20x2
Incline Sit-ups: 10,10
Pull-ups (strict, CTB): 6,6

Stretching with focus on hamstrings after workout. No pain in calves.

Nicolas Warren
06-29-2010, 03:58 AM
Tue 29 Jun '10

Press: 61kgx5x3 (5RM PR) - felt heavy
Good Mornings: 20x5x2, 30x5x2, 40x5x2, 50x8x3
GHDSUs: 8
BEs: 8
PUs: 6,7
Seated Calf Raises: 20x15kg, 20x20kg (resting on knees, emphasising the concentric)

No left calf pain this work-out. Right shoulder felt fine also.
Noticed that my calf was hurting a bit on Sunday night in bed after I massaged up around the knee. Felt okay the next day though.

Nicolas Warren
06-30-2010, 04:33 AM
Wed 30 Jun '10

Light workout
2 sets {DB@10kg, Curls, LHx10, RHx10, Kroc rows, LHx10, RHx10. Front Raises 5kgx10. Flies with 1.25kgx15 BH}

Nicolas Warren
07-02-2010, 05:55 AM
Fri 2 Jul '10

Press: 62.28kgx5x3 (5RM PR- weight was 60kg + 5lbs, couldn't find 2kg of half kilo plates until after the presses were completed...)
DLs: 170kgx5x1 (5RM PR)
PUs: 4,4

End of 2-week cycle.
Having a break for a week, then going to try another 2-3 week cycle reintroducing some squatting. Aiming for 5RM DL of 180kg, and 5RM Press of 65kg+ (current 1RMs 175kg and 63.5kg respectively)

Nicolas Warren
07-10-2010, 03:30 AM
Sat 10 Jul '10

Air Squats: 5,5,5
Press: 40kgx14x1
DL: 110kgx9x1
PUs: 5

---also---

Sun 4 Jul '10
Press: 40kgx2x3
BBrows: 50kgx5x2
PUs: 6,6
+ Some Swimming

(other days just resting)
Been sick for about the last 4-5 days with a cold. Starting to feel better.

Nicolas Warren
07-12-2010, 05:06 AM
Mon 12 Jul '10

Air Squats: 6,6,6,6
Press: {63.5,50,55} (meant to do 62.5, then wondered why the bar was so heavy on the first set... tried one rep at 62.5 after the 63.5 and couldn't even get it up... 63.5 felt very,very heavy- belt saved me on the last rep. Will reset to 62.5 on Friday and start increments again)
GMs: 52.5x8x3 (hard)
GHDSUs: 5,5,5 (not pushing too much)
PUs: 5,5,5 (as above)

Frustrating; not the first time I've loaded the barbell to the wrong weight (forgot what I wrote down in this case, and the got so psyched up I forgot to check). 63.5 previous 1RM.

Nicolas Warren
07-14-2010, 04:38 AM
Wed 14 Jul '10

Lighter Workout
Press: 45kgx2x4 (easy: focus on speed so that weights click at top of each rep)
BBRows: 60kgx10x2 (m. hard)
GHDSUs: 7,7,7
PUs: 7,7,7 (first 5 CTB, last two, not so much)

No discernible injuries. Hamstrings a little sore from good mornings, but that was intentional.

Nicolas Warren
07-15-2010, 04:03 AM
Thu 15 Jul '10

Air Squats: 8,8,8,8
Press: 62.5kgx5x3 (felt heavy, especially last rep in last set)
DL: 173.5kgx5x1 (last rep felt very heavy, 5RM PR)
Incline Situps: 15,15
PUs: 5,5

Stretching

NDI (No discernible injuries)

NB: This was meant to be Friday's workout, but life intervened. :rolleyes:

Nicolas Warren
07-16-2010, 11:47 PM
Sat 17 Jul '10

Built a quick and dirty plate rack this morning. Thanks for the idea Greg! :)

Lighter Workout
(Tall) Clean and 2xPress: 40,40,40,40,45,45,45,45,47.5,47.5,47.5,47.5 (easy-med: focus on speed and vertical path)
Incline sit-ups: 15,15
Back Extensions: 5,5
PUs (S&CTB): 7,5

Focus on stretching and foam rolling. NDI.

Nicolas Warren
07-20-2010, 02:10 AM
Mon 19 Jul '10

Air Squats: 10x4
Press: 63.28x5x1,63.5x5x2 (63.5 was the intended weight, which only became available after the first set. These were very, very hard. Last rep on both 63.5 both involved a step to keep my balance. Belt is very useful on these. Not sure if it was building the plate rack or reaching the end of the LP that caused that. Going for 64.5x5 on Friday)
GMs: 53.5x8x3 (hard)
Incline sit-ups: 20,15,15
PUs: 7,7,8

Left calf felt a little tight during some of the air-squats. Not sure if it was the injury because there was no pain that I noticed.

Lots of stretching afterwards, focus on hamstrings and hip-flexors.

Nicolas Warren
07-21-2010, 02:41 AM
Wed 21 Jul '10

Lighter Workout
BB rows (from floor): 60kgx10x2
Dips: 10,10
Incline Sit-ups: 15,15
PUs: 8,8

Then some stretching, focussing on hamstrings. Left tricep a little tweaked after the dips, nothing fatal.

Nicolas Warren
07-23-2010, 04:31 PM
Fri 23 Jul '10

Back Squat: 20kgx5x3
Press: 64.54kgx5x3 (1RM PR: hard-v hard)
DL: 177.27kg (1RM PR: v v hard)
Incline Sit-ups: 15,15,15
PUs: 8,7,6,6

+ Stretching.

No pain in left calf, but felt a little tight during the first few squats. The 1.25kg, and one of the 0.5kg plates have gone missing from the gym, so had to go to the nearest weight using a combination of pounds and kgs. :rolleyes:

Nicolas Warren
07-25-2010, 01:34 AM
Sun 25 Jul '10

Booroomba Rocks Hike (A/a) 2.5km, steep, w/ 15kg pack and dunlop volleys.

Nicolas Warren
07-28-2010, 05:24 AM
Mon 26 Jul '10

BS: 25kgx5x3
Press: 65kgx5x1, failed on fifth rep of next set. End of LP.
Power Cleans: 60kgx5, 70x3, 75x2, 80x2, 85x1, 90x1, 95 fail, 90x1 (last rep was a little tricky, haven't cleaned in a while)
Incline Sit-ups: 15,15
PUs: 5,5

Lower back sore after presses.

Wed 28 Jul '10

Lower back still a little sore.

Swimming: 500m (untimed)
Breast stroke 200m
Freestyle 200m
Kicking 100m

(tapering down to taking next week off. Not going for DLs on Friday. May do some technique stuff depending on how I feel)

Nicolas Warren
08-08-2010, 04:23 AM
Holiday in Northern Territory, A/a

Mon 02 Aug '10
12km Hike (some elevation, maybe 600m)

Tue 03 Aug '10
3 Hikes: 1,1.5,2.5+ kms (some elevation on first hike)

Wed 04 Aug '10
5 Hikes: 1.5,0.5,1,2,3 kms

Thu 05 Aug '10
Some swimming, some stairs (maybe ~270)

Fri 06 Aug '10
3.5km Hike

Good for the soul. :)
Did all hiking in a pair of dunlop volleys. Calves felt nice and strong. Fell over on some slippery rocks on Thursday; hurt left shin and top of foot. Still sore.

Nicolas Warren
08-08-2010, 04:37 AM
Sun 08 Aug '10

Morning
AMBAP 5 mins (burpees)
62

Evening
BS: 40kgx5x3 (easy)
HPC: (kgs) 40x3x2, 50x2x2, 60x2x2, 65x2x2, 70x2x2 | HPC + PC: 75x1x3 | PC: 80x2x5, 85x1x4, 90x1x2 (just working on clean technique and getting back into groove)
Front Planks (w/5kg plate): 1:30,1:00
Pull-ups: 8,8,6,6

Legs (quads, glutes and calves a little) feel quite tired/sore after this work-out.
Lower back is still a little sore. Avoided overhead work so as not to aggravate it.

:confused: Would appreciate any suggestions on programming.
Goals are to get better at the oly lifts. Still flirting with cardio fitness, but am thinking once a week <10mins is heaps.
The CA wods look good, but I'm trying to get my squat back into triple figures without having my calf hurt first.
My technique is passable; I had some CF coaching when first learning the lifts (around a year and a bit ago til Feb this year), and I video myself from time to time, and get pointers from other oly lifters at the gym sometimes, but have no coach otherwise.
Wouldn't mind a recommendation for a good oly coach in Canberra if anyone knows anyone who will take a 89kg, 6', 25 yr old w/ a 175kg total (as of March this year).

Nicolas Warren
08-11-2010, 05:52 AM
Wed 11 Aug '10

BS: 50x5x3 (left calf felt a little tight at start, no pain)
Power Snatches: 45x2x2, 50x2x2, 55x2x1, 60x2x3, 65x2x1, 70x1x4 (60-70kg good training range for power snatches. Feels heavy enough, but no failed reps)
Front Planks (untimed ~1min) x 2 w/ 10kg plate
PUs (strict, CTB): 5,5,5
Stretching, concentrating on hip flexors, calves, and hamstrings.

Back still a little tender. Felt it on one of the snatches at around 60kg.

Nicolas Warren
08-13-2010, 01:35 AM
Thu 12 Aug '10

Weaknesses...
Behind the neck snatch press: 20kgx10x3, 25kgx8x2, 30kgx6x3
L-sits, tuck-holds: Practice (L-sit @ around 30s)
One arm KB holds: 24kg and 32kg, each arm for 1min
Glute exercises

Back feeling better.

Nicolas Warren
08-16-2010, 05:49 AM
Sat/Sun 14-15 Aug '10

2-day hike. ('The Castle')

Mon 16 Aug '10

(General session)
Press, 2x max reps @40kg: 15,14
BS: 60kgx5x3
Power Snatches: 40kgx1x10, 45x1x3, 50x1x3, 55x1x3, 60x1x3, 65x1, 70x1, 72.5x1, 75 (fail)
Front Plank: 1:00 w/ 10kg, 1:00 w/ 15kg
PUs: 6,6,6

Back felt it a little bit with this session, possibly from hiking with a heavy pack during the weekend. Felt a little bit weak also during the snatches.

Nicolas Warren
08-20-2010, 04:59 AM
Thu 19 Aug '10

Front Planks: 1:00 (WU), 1:00 w/ 10kg x3
Side Bends with a 24kg KB: 5x2 each side
Side Planks (getting used to the idea)
Glute Bridges
Stretching (hip flexors mainly)

Fri 20 Aug '10

BS: 65kgx5x3 (starting to feel the weight, calf feels fine)
Power Clean +Push Jerk: 40x3,50x3,60x2,65x2,70x2,75x2, singles 80,82.5,85,87.5,90 (went a bit deep on this one), 80x1x3
Hang Power Snatches (from knee) - 40x3x2,45x3,50x2,55x2,60x1x5
FPs: 1:00 w/ 15kg x2
PUs: 6,6,7
Stretching (focus hip flexors and hamstrings)

Need to work on Snatch Dead Lifts - Sunday...

Nicolas Warren
08-21-2010, 11:05 PM
Sun 22 Aug '10

HPCs: 40x3x2,50x3x2,60x2x2,70x2,80x2x4 (hard- no jerk blocks, and too heavy to catch comfortably, hence DL, HPC, DL, HPC as a 'double' for the 80s)
SnatchDLs: 100x3x3 (hard- mostly on grip, should probably get some straps)
PPs: 70x3x2 (hard)
FPs: 1:00 w/ 20kg x2
PUs: 5,6,8 (learnt to use my lats today on the pull-ups... 'activate' my lats is more accurate I guess; a bit of an ah-ha moment)

Right shoulder a little tweaked, but feels okay.
All sorts of knots in the legs- stretching and rolling.
Spent an hour in bed after this workout, contemplating the universe...

(Evening Workout)

AMBAP 2minx2 (rest as needed): 37,28

Nicolas Warren
08-24-2010, 05:17 AM
Tue 24 Aug '10

HPS: 30x3x2, 40x3x2, 50x2x2, 55x2x2, 60x2x2,62.5x2 (felt fine: heavy but fine)
BS: 70x5x4 (felt fine, but surprisingly heavy)
Clean Pull: 130x2x2 (heavy)
FP w/ 20kg: 1:00x2
Side Planks (both sides): 30s
PUs: 8,6

NDI.

Nicolas Warren
08-27-2010, 06:18 PM
25 Wed Aug '10

Arms (curls, one-arm presses, front raises, flies- all light)
Core (FPs, SPs)
Glutes (Bridges (20x20,30kgx20))
Stretching (Hip Flexors, Hamstrings)

27 Fri Aug '10

PS: 20x5x2,30x3x2,40x3,50x2x2,60x2,65,67,5,70,72.5,75, 77.5(ugly), 80 (Full Depth- PB)
PC+PJ: 60x3,70x2,80,85,87.5,90,92.5,95,97.5,100, 102.5 (Full depth + PJ- PB on overhead)
FPs w/ 25kg: 60sx2
PUs: 5,5

No missed lifts. Felt tired, but nothing traumatic to the body. New oly total of 182.5 (not counting all the attempts)

Next week is unloading.

Nicolas Warren
08-27-2010, 09:56 PM
Sat 28 Aug '10

5 sets of: BS 75x5, PUsx5
FPs w/ 25kg: 60sx3
SPs: 2 sets both sides, untimed
Stretching

Nicolas Warren
09-01-2010, 04:27 AM
Mon 30 Aug '10

Meant to do some very light work, but hurt the point where my left inner quad inserts into my knee doing unweighted barbell complexes... abandoned workout and just did foam rolling.

Wed 1 Sep '10

Lighter workout
4 sets of {BS:80x5 PUs:3}, resting as needed between sets. Squats were pause squats.
Snatch DLs: 60x5x2,80x3,100x3,110x3x2,120x3 (all above 60 with new straps)
Snatch Presses: 20x10x2,30x7x2,35x5
Snatch PPs: 40x5x3 (wrists felt fine after these)
FPs w/ 25kg: 60sx2
Side Bends: 10 each side w/ 15kg, 20kg.
Stretching.

Nicolas Warren
09-04-2010, 01:31 AM
Thu 02 Sep '10

Arms

Sat 04 Sep '10

Burpees; 3x60s, rest as needed between sets: 21,20,22

2hr rest

FS: 30x3,40x3x2,50x3x2,60x2x2,70x2x2,80x2x2,90x2
DB rows (Both hands)x5:10,15,20,20,25,25 (mixed in with the FSs)
Shrugs: 60x10,80x5,100x5,120x5,130x5
Superman Planks w/ 15kg: 60sx2
PUs: 10,10

Stretching, rolling. Hamstrings and calves felt worked at the end of the day. Nothing too sore.

Nicolas Warren
09-06-2010, 02:02 AM
Sun 05 Sep '10

Hike up local hill. 2hrs.

Mon 06 Sep '10

10 min jog.
Had BP tested; came out quite high. Will have to get it checked a second time, with possible corresponding changes to diet, exercise, etc.

Dear me...:(

Nicolas Warren
09-08-2010, 05:41 AM
Tue 07 Sep '10

BS:82.5x5x3
HPC: 60x3x2,70x2x2,80x2,85x1,87.5x1
PC: 90x1x5
Press: 50x5x2
CG Shrugs: 50x5,100x5 (sans straps), 120x5,130x5,140x5
FPs w/ 25kg: 70sx2
PUs: 8,8

Wed 08 Sep '10

HPS: 30x3x2,40x3x2,50x3,52.5x3,55x3x2
PJ (from PC): 55x3x2,65x3,70x3x2,75x3; PC+PJ: 80x2
Snatch DL: 110x2x2
Sidebendsx10 (both sides): 15,20,25
PUs: 5,5,5

Nicolas Warren
09-10-2010, 05:36 AM
Fri 10 Sep '10

PS: 20x5,30x3,40x3,50x3,55x2,60x2,65x1,70x1,72.5x1,75x 1x5 (last two were Snatches (below parallel) (need to work on bending my arms more on the end of the second pull; bar is looping out in front of me a bit)
PC+PJ: 70x2x2,80x2,85x1,90x1,95x1,100x1x2 (more full cleans on the 100kg) (need to not fall into the dip on the push jerks; try and lower myself more slowly)
FS: 92.5x2x3
PUs: 6,7, 3 w/ 10kg, 8

Nicolas Warren
09-13-2010, 04:19 AM
Sat 11 Sep '10

Helped a friend move house

Sun 12 Sep '10

Rest (some glute exercises and a light walk)

Mon 13 Sep '10

BS: 85x5x2, 85x10
Press: 55x3x3
HPC: 60x2x2,70x2,80x1,85x1,90x1,92.5x1,95x1,97.5x1,100x 1 (:) PB: felt fine)
Cleans: 110x1, 115x1 (:) PBs, previous best was 105kg)
FP: 60s w/25 kg. SP: 50s w/ 25kg.
PUs: 7,7

Nicolas Warren
09-15-2010, 05:18 AM
Wed 15 Sep '10

Snatch Practice: HPS+PS @ 60 ~ 5 sets, HPS+PS @ 62.5 ~ 4 sets, PS @ 62.5, 2 sets. Focussing on elbow bend to minimise looping at end of 2nd pull.
PPs: 60x3,70x2,80x1,90x1 (more a PJ),95x1
PJs: 105x1 (PB), 110 (fail), 60x3x3
Arms and Abz (both hands for all): 15kg DB- 3xpress, 5xDBrow, 10xSBs, 5xPUs; 20kg DB- 3xpress, 5xDBrow, 10xSBs, 5xPUs; 25kg DB -5xDBrow, 10xSBs, 5xPUs; 30kg DB- 5xDBrow, 5xSBs, 5xPUs.

Stretching.

Nicolas Warren
09-17-2010, 04:49 PM
Fri 17 Sep '10

Snatches: 20x5x2,40x2x2,50x2x2,60x2,65x2,70,75 (ugly), 77.5, 81x, 81x
HPC: 70x3x2
PC: 80x2,85x2,90x2x2
PC+HPC: 90x5
FS: 60x5x2,80x3,95x2x3
DbPUs: 1,2,3,4,5,6,7 (on the minute)

Felt pretty tired for this workout...

Nicolas Warren
09-17-2010, 11:34 PM
Sat 18 Sep '10


Shrugs: 60x5x2,100x5, (w/ straps) 120x5,140x5,150x5,160x5,170x5,180x5 (last set was a little ugly)
Clean rack holds: 60,100,120,140,150 - 20s x2 (felt the last two the most)
PUs: 5,5,5,5
FP-60s w/10kg, SuP-50s w/ 20kg,
SBs: 25x10,30x10,35x10 (both sides)

Stretching.

Nicolas Warren
09-21-2010, 01:31 AM
Mon 20 Sep '10

HPS and HS: ~50-52.5kg (just working the full squat)
BS: 87.5x5x3
Press: 60x1x3
Russian Twists: 3x5 w/5kg plate (just trying it out for the first time)
PUs: 5,5,5

Tue 21 Sep '10

Deep tissue massage for around 30mins.
Need to work on my ITB, Psoas and hamstring flexibility. Calves less so.
ITBs and hip flexors especially tight...

Nicolas Warren
09-22-2010, 04:44 AM
Wed 22 Sep'10

C+PJ: 70x2x2,75x1x2,80x1
RTs: 5w/5x2, rev RT 5w/5
PUs: 5,5,5

(totals on Friday)

Nicolas Warren
09-24-2010, 04:35 AM
Fri 24 Sep '10

HPS: 20x5x2,30x5,40x3,50x2x2,60x2,65x1 PS: 67.5,79,72.5,75,77.5 (press out with RH) S: 80,82.5 (PB), 85x, 85x, 75
HPC+PJ: 60x3,80x2,90,100
PC+PJ: 105 (PB), 110x
C: 120x, 120 (PB), 125x (epic faliure)
PJ technique: 50x3x5
PUs: 6,6
FPs w/ 20kg: 60sx2

Stretching (ITBs, Psoas, Hamstrings), foam rolling (especially ITBs).

Unloading week next week. Then 4-week cycle focussed on classic lifts.

Nicolas Warren
09-27-2010, 01:54 AM
Mon 27 Sep '10

Split Jerk Practice: footwork, then: 30x3x2,40x3x2,50x2x2,60x1x2,70x1
Jerk Support (3-5s holds): 50,70,90,100,110,120,130,140x3 (last set felt heavy)
BS: 60x8x3
Clean Pulls: 80x5x2 (hurt left thumb from bar bouncing back into it on the 1st set)
PUs: 7,7

Stretching. Cold pack on thumb at home; feels 'okay'.

Nicolas Warren
09-30-2010, 02:59 AM
Wed 29 Sep '10

FS: 50x5x3
Jerk Dip Squats: 70x3,90x3,110x3,120x2,130x2,140x2,150x2x3
PUs: 5,5

Stretching. Rolling. Thumb okay, a bit sore up around the distal end of the first metacarpal... but getting better.

Nicolas Warren
10-02-2010, 08:48 PM
Sun 03 Oct '10

Power Snatches: 40x2x2,50x2x2,55x2,60,65,65,70x,70,60x3,60x2,50x5x 2,55x3x3 (there's a whole (mata)narrative to the snatches... suffice to say, singles weren't pretty after the break, so worked on volume)
PC&J: 50x3,60x3,70x3,80x3,85x2,70x2 (stiffened up in the jerk as the weight got heavy... still working on a consistent footwork... everything felt pretty heavy today)
FS: 100x2,105x2,110x2
PUs: 6,6
FPs: w/15 and 25.

Stretching. Rolling.

Nicolas Warren
10-04-2010, 04:48 AM
Sun 03 Oct '10

Cricket, net practice- 1 hour.

Mon 04 Oct '10

Snatch High Pulls (around chest to neck height) w/ straps: 70-85kg, triples, around 8-9 sets or so...
Jerk Supports (3-5 second counts): 130,140,145,150,155 (last few were a little wobbly...)
PUs: 8,8

Stretching.

Indoor cricket in evening. Train wreck. No lasting damage.

Nicolas Warren
10-08-2010, 02:13 AM
Wed 08 Oct '10

C&J triples: 80x6
BS triples: 105,110,115,100 (left calf felt alittle sore during and after this)
SPPs: 60x5,60x3 (slipped down back), 60x5
PUs: 5,9
RTs 10xBS w/ 5kg x2

Fri 10 Oct '10

Snatch Complex {SHP,SHP,PS,MHS,S}: 20,20,30,40,40,50,50,55,55
HPC triples: 50,60,70,80,80,80
PUs: 5,6,7
SBs x10 BS: 25,30,35

Nicolas Warren
10-09-2010, 11:55 PM
Sun 10 Oct '10

Snatches: 30x3,40x2x2,50x2x2,60x2,65x1,70x2x2,72.5x2,72.5x2 (failed both), 60x2x2,60x3x2
C&J: 60x2x2,80x2x2,90x1x2,100,107.5x,110 (failed on the jerk)
FS: 100x1,110x2,115x2,120x2,125x1 (PB),130x1, 135x
PUs: 5

Stretching.

Evening- crickets net practice.

Nicolas Warren
10-11-2010, 02:21 PM
Mon 11 Oct '10

Muscle Snatches: 30x3x2,40x3x4,45x3x4,40x3x2 (working on technique: realised that my previous MSs were nothing of the kind... more like Power Snatches with minimal knee rebend... whatever that means)
DLs: 100x4,140x1,170x1 (w/ straps), missed two at 190, 140x3x2 (double overhand, no straps or belt)
Rack Support: 170 @5-10s x3-4, 180 @3-6s x2
PUs: 6,6
RTs: 10x2 w/ 5kg.

Stretching. Rolling. Muscle Snatches felt good...

Nicolas Warren
10-13-2010, 03:21 AM
Wed 13 Oct '10

C&J: 90x2x8
BS: 110x5x5
PUs: 5

Lots of stretching and rolling. Calf hurt on first two sets of BS at 60 at bottom; 3rd set slightly changed foot angle (inwards), no pain on rest of the sets.

Nicolas Warren
10-15-2010, 04:56 PM
Fri 15 Oct '10

Snatch Practice. (MSs~40 PSs~50-60 OHs~40-50, many sets)
PUs: 5

Nicolas Warren
10-16-2010, 06:42 PM
Sun 17 Oct '10 (Opener session: going for maxes next Sunday)

Snatch (HS): ...75,77.5x,77.5,80,82.5x
Jerk (HS: from racks): ... 90,95,100,105,110 (PB)
FS: 110x1,125x2,130x2 (PB for a double)
PUs: 5,5

Nicolas Warren
10-18-2010, 01:57 PM
Mon 18 Oct '10

(High) Hang Power Snatches, triples: 40x2 (2sets), 45x2,50x2,55x2.
Full Snatches: 50x3x1
PUs: 8,6
Ab stuff. Stretching.

Nicolas Warren
10-20-2010, 03:40 AM
Wed 20 Oct '10

C&J: 70x2x3, 80x1x2, 90x1
BS: 90x5, 110x3; singles: 125,130,135,140,145,150 (PB- didn't feel difficult)

Stretching, rolling...

Nicolas Warren
10-23-2010, 08:27 PM
Sun 24 Oct '10

Snatch: ...70, 75, 80, 85x, 85x, 85x (missed all three attempts at 85, last one closest)
C&J: ...100, 110, 115 (PB)
FS: ...110x2, 125, 135 (PB), 140x
PUs: 5,5

New total @ 195 (+7.5kg from a month ago) :)

Next week; bludging in the water, spa, sauna... then maybe a strength/power cycle...

Nicolas Warren
10-29-2010, 03:40 AM
Thu 28 Oct '10

Squat cage finally arrived. welcome to the joys of mucking around at home.
Still 'unloading', so confined myself to pull-ups...
PUs: 5,7


Fri 29 Oct '10

PUs: AM 8, PM 10 (aiming to get better at pull-ups with some adding frequency... am aiming for 20 strict reps at some stage in the future...)
Funnsies: 5 rds {3x50kg Presses, 3 Chin-ups} no rest.

Nicolas Warren
11-02-2010, 04:15 AM
Sat 30 Oct '10

Conditioning: AMRAP {3xPUs, 6xPush-ups} in 5 mins. ~ 7rds. Destroyed by push-ups.

Sun 31 Oct '10

Cricket match... 40 overs fielding at square leg and deep square leg (some running)
Legs tired, but no pain next day.

Tue 2 Nov '10

5 sets of {BS:115x5, PUs: 5}

Stretching.

Left calf aches a bit. Left quad at insertion point of knee hurt a little. Right hip got bruised from belt. Good to be back under the bar.

Nicolas Warren
11-03-2010, 03:12 AM
Wed 3 Nov '10

PS+Snatch: ...60,70,70 (missed PS), 65,65,70,70,65,72.5,75,75 (missed the Snatch)
MHPS: 50x3x2
OHS holds: 20,20,30,30,40,40...
PUs: 6,6,8
AB work...

Stretching, rolling. Felt a little dazed afterwards... but good.

Nicolas Warren
11-05-2010, 03:04 PM
Fri 05 Nov '10

S+HighHS: 40x3x2, 50x2, 60, 65, 70(x missed S), 70(x missed HHS), 70, 72.5(x missed S). S: 65x2, 65x3. (worked on holding the bottom position in these: missed on to the left, and one to the right, very unusual... haven't been sleeping enough)
C&J: 50x3x3, 70x2, 80x2, 90, 95, 100, 100x2, 102.5x2, 105 (aborted second C after first pull: bar came away from knees), 90x2, 80x2, 50x2.
PUs: 8,9

Felt quite dizzy after this workout. Putting it down to not sleeping enough.

Nicolas Warren
11-06-2010, 08:46 PM
Sun 7 Nov '10

BS: 120x5x5
PS+S+PS: 40,45,50,55,60,65x3
PUs: 5,5

Felt a bit tired this morning, but better... slept better last nite, and had a nap after this WO... roll on weekends. :)

Been thinking something also, though not sure how significant it is. Basically, the weights I'm lifting are nowhere near my lifetime max... so time to stop being afraid of going heavy...:o

Nicolas Warren
11-08-2010, 02:39 AM
Mon 8 Nov '10

Snatch High Pulls:50x5x2, 70x3x2, 80x3x2, 85x3, 90x3
FS: 50x3x2, 70x2x2, 90x2, 110x2, 115x2, 120x2
PUs: 5,5

Left calf a little sore after this. Putting it down to the heavy training, and back to back squatting sessions...

Nicolas Warren
11-10-2010, 02:39 AM
Wed 10 Nov '10

PS: 65x3x6
(PC/C)+PJ: 95x2x4
PUs: 5,5

Nicolas Warren
11-12-2010, 01:30 AM
Fri 12 Nov '10

Snatch (heavy single): ...60, 65, 70, 75, 80x, 80, 85(PB), 87.5x (behind)
Clean Pulls: 80x5, 100x3, 130x2, 150x1
PUs: 5,5
AB work

Good to get the pb on the Snatch. Going for at least a 200kg total next Friday...

Nicolas Warren
11-12-2010, 10:27 PM
Sat 13 Nov '10

BS: 125x5x3 w/ PUs intermitently.

Originally programmed 5x5 for these, but the bar felt very heavy, and my legs felt very weak. Discretion and valour and all that. This is the last heavy WO before Friday...

Nicolas Warren
11-15-2010, 02:15 AM
Sun 14 Nov '10

Cricket match.
Glute exercises.

Mon 15 Nov '10

PS: 70x2x3
C&J: 100x1x3
PUs: 5,5
Abs.

Nicolas Warren
11-19-2010, 02:27 PM
Wed 17 Nov '10

Snatch: 60x1x2
C&J: ...60,70,80,90
PUs: 5

Nicolas Warren
11-19-2010, 02:37 PM
Fri 19 Nov '10

Snatch - max: ...60x1x2, 70, 75, 80, 85, 87.5 (PB), 90x (missed after it was OH, relaxed under the bar...), 90x (missed out front)
C&J - max: ...50x3x2, 70x2x2, 90, 102.5, 112.5x (missed clean at bottom, a bit soft), 112.5x (missed jerk out front; didn't drive hips under bar properly), 112.5x (missed jerk completely, had nothing)

Total: 190kg.
Happy with the progress on the Snatch (+5kg from 24-Oct), but bombed out on the C&J. I'll do a bit of a program review; think I might need to add in some more jerk supports, HPCs (not getting into the right position with the cleans) and jerk off racks. Also, didn't eat very intelligently on Friday (felt hungry, and then weak after the Snatches, no appreciable fat the whole day), and probably went too heavy on Monday (95x1x2 instead of 100x1x3 would have been better, with no C&J on Wednesday).

Next total attempt will be 15-Dec, but C&J, then Snatch. Hopefully get through the 200kg mark then.

Nicolas Warren
11-21-2010, 12:44 AM
Sun 21 Nov '10

Power Snatches: 70x3x4
Jerk off Racks: 100x1x3, 102.5x1x2
PUs... stretching...

Nicolas Warren
11-24-2010, 01:02 PM
Wed 24 Nov '10

Snatch: ...70, 75, 80, 85, 90(pb) | 70x2x3 (drop sets)
Hang Cleans: 100x2, 102.5x2, 105x2
Jerk Supports: 100x2, 120x2, 130x2 (each for several seconds; right tricep felt a little bit sore on these...)
Abs

Nice to get the 90kg snatch...'BW'. Happened without really thinking about it... seem to have put on a bit in the last few weeks. My training buddy says my rythym is good. :)

Nicolas Warren
12-01-2010, 03:16 AM
Sat 27 Nov '10

Snatch, HS: ...85
Power Snatch: 70x3x4
BS: ...130x3,135x2 (failed 3rd rep), 145x

Nicolas Warren
12-01-2010, 03:18 AM
Wed 1 Dec '10

Snatch, HS: 85
PS: 72x3x4
C&J: ... 95, 100, 105, 110, 115, 117x
BS: ...110, 120, 130

Nicolas Warren
12-03-2010, 02:47 AM
Fri 3 Dec '10

PS->S: ...70x3, 75x2(x3rd), 75x3x2
C&J: 90x2, 100, 102.5, 105, 107.5
Jerk off Racks: 110x, 100, 100... C&J: 70x2x3 (need to work on footwork)

...then it got wierd
Bench: 40x5, 50x5, 60x3 (hate benching; keeping my training buddy company)
Farmer's Walks (w/ trap bar): 70kg 20m, 100kg 20m, 120kg 20m, 140kg 20m (started to tear up hands... not sure the point in these)
Side holds (DB in one hand): 35kg, 45kg, 50kg
PUs: 5,5

Noticed the 200kg last WO... nice, but a way to go before I get to 280+...

Nicolas Warren
12-04-2010, 05:57 PM
Sun 5 Dec '10

PS: ...70x1x2, 75, 80
S: 87.5x, 85, 55x3x4
FS: ...100x2, 110x2

Felt a twinge in my lower back setting up for 115 (probably from the rack holds). Decided to call it a day.

PUs: 5,5

NB: Need to take some lighter sessions. Need to do some more squatting. Suspect cricket is intefering with the leg strength...

Nicolas Warren
12-06-2010, 01:19 PM
Mon 6 Dec '10

PS+S: 65x2x4
C&J: ...70x1x3,80x1x2
Clean: 90x1x3
PUs: 3,3

Felt genuinely tired for this workout. Will taper until 15 Dec.

Nicolas Warren
12-08-2010, 01:06 PM
Wed 8 Dec '10

C&J: ...95x1x3
BS: ...120x3x2, 90x3
PUs: 5,5
Ab-work

Nicolas Warren
12-11-2010, 03:10 PM
Sat 11 Dec '10

C&J: 80x1x3
PS+S: 50x1x4
PUs: 5,5
Abz

Nicolas Warren
12-13-2010, 12:47 AM
Mon 13 Dec '10 (not a good day for Garfield)

PS+S: 50x2x2
C&J: 60x1x3
PUs: 3
Abz

Nicolas Warren
12-16-2010, 01:39 AM
Wed 15 Dec '10

C&J: ... 100, 105, 110, 115, 117.5x, 117.5x (missed both cleans in the bottom, soft back)
Snatch: ... 80,85, 87.5x (behind), 87.5, 90x (in front)

New total pb... 202.5kg. Felt weak and nervous lifting in front of other people.

Nicolas Warren
12-16-2010, 02:00 AM
Thu 16 Dec '10

BS: 120x3x3
PS+S: 70x2x3
Clean pull: ...130x3x2, 140x3x2
PUs: 5,8
Abz

Nicolas Warren
12-19-2010, 01:58 AM
Sat 18 Dec '10

3 posn Snatch (F,MH,HH): 55x4
C&J: 90x1x3
(PUs, Abz)

Nicolas Warren
12-20-2010, 02:40 AM
Mon 20 Dec '10

FS: ...100x2, 110x2, 120x2x3
Jerk from Racks: ...80x1x2, 90x1x2, 100x1x2, 110, 117.5x, 50x3, 90x1x2 (not splitting properly in the jerks... :()
Snatch High Pulls (triples): 50,70,80,90,100x2

Auxillary exercies (abs, pull-ups, etc)
Stretching.

Nicolas Warren
12-21-2010, 02:41 AM
Tue 21 Dec '10

PS: 70x3x4
Jerk Practice: 40x3x4, 50x3x4

Nicolas Warren
12-24-2010, 02:27 PM
Fri 24 Dec '10

Snatch: ...77.5, 82.5, 87.5x, 87.5, 90, 92.5x
C&J: ...110, 115, 117.5, 120x (missed the jerk)

New total pb 207.5kg.

Am taking a two week break from the lifting, one week just doing intermittent light pull-ups, squats, and stretching, one week at the beach.
Happy new year all!

Nicolas Warren
01-03-2011, 09:01 PM
Will be giving the following 2- week program, or something very similiar to it, a shot this coming Friday. I will take weights/sets towards the lower or upper range depending on how I feel. I've aimed to put in squatting twice a week, snatch/clean pulling once a week, snatching in some form three times a week, and room for remedial work with the snatch balances and jerks.

Friday
• Power Snatch+Snatch: 60-75kgx4
• Back Squat: 100-110kgx5x3
• Clean & Jerk: 90-100kgx1x4

Sunday
• Front Squat: 105-125kgx2x4
• Snatch Balances: heavy singles
• Snatch High Pulls: 100-115kgx3x3

Monday
• Snatch: 70-75kgx3x3-5
• Jerk Practice (50%-60%)

Wednesday
• Snatch: Heavy Single + 70%x1x3
• Back Squat: 120-130kgx3x5
• Clean Pulls: 135-145kgx3x3

Friday
• 3 posn Snatch (F, MH, HH) 60kgx3
• Clean & Jerk: 80kgx1x3
• Snatch Balances: medium singles

Sunday
• Front Squat: 110-120kgx2x2-3
• Jerk from Racks: med-heavy
• Snatch High Pulls: 100-115kgx3x2-3

Monday
• Power Snatch: 70-75kgx3x3
• Jerk Practice (50%-60%)

Wednesday
• Snatch: HS
• Clean & Jerk: HS

Nicolas Warren
01-06-2011, 03:27 AM
Thu 6 Jan '10

Back a day earlier, because that's how the cookie crumbles.

PS+S: 70x4
BS: 110x5x3
C&J: 90x1x4

Was pretty much toast by the end of this. Some abz and PUs, and plenty of stretching, plus a cold shower for the legs afterwards.

Nicolas Warren
01-07-2011, 09:51 PM
Sat 8 Jan '11

Front Squats: 110x2, 115x2x2, 120x1 (went for two and missed the second), 115x2
Snatch Balances: ...70, 75, 80, 85, 90x, 90, 95(pb: previous 'pb' on this was 70kg, so obviously need to practice a bit more)
Snatch High Pulls: 100x3, 102.5x3, 105x3 (probably should have stuck to 102.5, as the last set was a bit messy)
PUs: 7,7
Ab work, stretching.

Hamstrings were very sore from the back squats on Thursday, so had an interesting time of it... no training buddy (back on Monday), no music (someone took the power cable for the radio)... just sore legs and a heavy barbell.

Nicolas Warren
01-10-2011, 01:14 AM
Mon 10 Jan '11

S: 70x3, 72.5x3x2 (on last set, missed first rep, but then did a triple)
Jerk Practice: 70x2x6
PUs, Abz, Stretching...

Triceps sore quite soon after the jerks... possibly from the negative...

Nicolas Warren
01-12-2011, 02:04 AM
Wed 12 Jan '11

Snatch: ...70, 75, 80, 85, 90x (in front), 92.5x (on top... not nice at all)
BS: 120x3x2, 122.5x3, 125x3x2
Clean Pulls: ...130x3, 140x3x3
PUs: 6,8
Abs, stretching.

Not a good day on the snatches. Triceps still a bit sore from monday, especially in the lockout. Got the 92.5 overhead, but didn't lock out the arms and the weight fell onto the back of my neck. I'm fine, considering. A little bruised, a little shaken.
... still trying to work out the reasons, apart from being a little fatigued. Basically felt 'scattered' and unfocused in the head... ground felt slippery for some reason?... will try to go heavy on weekends when the gym is a bit quieter as well. Try to eat more, sleep more, stress less. Possibly a bit early to start going heavy also... will finish off the cycle, and then re-assess. May move the days around for the rest of the cycle...

Nicolas Warren
01-13-2011, 02:09 AM
Thu 13 Jan '11

3 posn Snatch (F, MH, HH): 40x2,50x3,60x3
C&J: 80x1x3
Snatch Balance: 70, 80, 50x3x3 (aiming for speed)
Abs, stretching.

...okay, just realised it's a new year... and month. What does that say about being scattered?

Nicolas Warren
01-14-2011, 10:18 PM
Sat 15 Jan '11

FS: ...110x2x3
Jerk from Racks: 60, 70, 80, 90, 95
Snatch High Pulls: 100x3x3 (didn't pull very high)
PUs: 7,8
Abs. Stretching.

Nicolas Warren
01-17-2011, 12:53 AM
Mon 17 Jan '11

Power Snatch: 70x3x4
Jerks (cleaned once per set): 50x3x3, 70, 80x1x2
PUs: 6
Stretching.

Rest, and will see how I go for an oly total on Thursday...

Nicolas Warren
01-20-2011, 12:56 PM
Thu 20 Jan '11

Snatch: ...65x2x2, 75, 80x, 70, 75, 80, 85x, 85, 90x (last lift was aborted)
C&J:... 95, 105, 110x (pushed the jerk out front)
Clean: 115x, 115x, 90x2, 90x3
PUs: 4
Some stretching.

Not a good day. Got my 'bomb-out' oly total again of last November of 190...
Wasn't lifting very well. Hips weren't coming through, and felt distracted by other things. Will be lifting heavy only on weekends for a while now, so shouldn't feel like my brain is sucked out by 9-5...

Nicolas Warren
01-21-2011, 09:01 PM
Sat 22 Jan '11

PS: 50x2, 50x3x2, 55x3x2
S: 60x3x2, 65x3x2
PS: 60x3x2
S: 70x, 70 (just working some volume)
BS: 130x3x5
Good mornings: {20,25,30,35,40}x5
PUs: 6,6
Abs. Stretching.

Have to remember not to cut my nails too short. Left thumb started bleed again. Also need to work on not gripping the bar too hard, and to keep it on the fingers...

Nicolas Warren
01-24-2011, 02:19 AM
Mon 24 Jan '11

Various Snatch triples (ie, PS,S,HHS) upto around 65. Then PS+S 70x2, 75x2 (missed second set's Snatch, but repeated). Feeling better in the hands, but still not coming off the hips properly...
PCPJx2+CJ: 70x2, 80x2 PCPJ + CJ: 90, 95 CJ: 100 (still working the jerk properly. cleans felt much better, much tighter in the back)
Back (pause) squats: ...100x3x3
PUs: 6,6
Abs, stretching.

Nicolas Warren
01-26-2011, 02:44 AM
Wed 26 Jan '11

High Hang Snatch: ...70x2x6 (felt good)
Front Squat: 115x2x4
Jerk Supports: ... 120, 130, 140, 150
PUs: 8,8
Abs. Stretching.

Nicolas Warren
01-27-2011, 04:00 AM
Thu 27 Jan '11

PS+PS+S: 60x2
C&J: ...80x2,85
Ab work. Stretching.

Nicolas Warren
01-28-2011, 08:38 PM
Sat 29 Jan '11

Snatch: ...75, 80, 85, 90x, 90, 92.5x, 92.5x
BS: 135x3x5
Clean pulls (started from just below knee): ...100x5, 120x5
ABs. Stretching.

Was a bit scared on the 90+ snatches given what happened last Thursday. First 92.5 didn't even pull properly, missed out front. Second, pulled better, but lost balance at bottom of squat (came up on heels), which hasn't happened before... but arms locked out, so I feel alright.

Nicolas Warren
01-31-2011, 03:29 AM
Mon 31 Jan '11

PS+S+HHS: 50x2, 60x2, 70x2
C&J: ...90, 100, 105
(pause) BSs: 60x3, 80x3 (stopped because of pain in left calf)
PUs: 5

Felt a bit shabby for this workout, and didn't split well in the jerks. Left calf was playing up again in the squats... perhaps not stretching my hamstrings enough, as they felt pretty tight. Have a referral to a physio from a while back. Might just call it in now...

Nicolas Warren
02-02-2011, 04:12 AM
Wed 2 Feb '11

Practiced some Snatch Long Pulls... not very convincingly (testimony to a crappy third pull).
PS+S: 42.5x2, 52.5x2, 62.5, 72.5 (x missed the PS)
S: 75, 80, 80 (felt ok, just wanted some heavier weights...)
HHPS: 50x4x3 (...and some volume)
FS: 120x2x3
Abs. Stretching.

PUs at home: 9

Left calf still somewhat tender, but not hurting during the exercises... residual pain...

Nicolas Warren
02-05-2011, 02:58 AM
Sat 5 Feb '11

Snatch: ...77.5, 82.5x (missed behind), 87.5x, 87.5, 92.5x, 92.5 (pb)
C&J: ...100, 110, 115x (missed clean)
PUs: 6,8
Abs, stretching.

Nice to get the pb on the snatch. :)

Nicolas Warren
02-07-2011, 02:37 AM
Mon 7 Feb '11

HHS: 72.5x2x6
H(P)C: ...90x2, 100x2
Clean: 105, 110, 115, 122.5 (pb)
(pause) BS: ... 100x3x3
PUs: 5
Abs, stretching.

Left calf felt alright... no sharp pain, just a bit tender from a week ago. Body feels ok.

Nicolas Warren
02-09-2011, 02:34 AM
Wed 9 Feb '11

Snatch: ... 80x1x3
Front Squat: ...125x2x4
PC+PJ: 80x3x6
PUs: 8,8
ABs, stretching.

Both calves feel a bit tight. No sharp pain though.

Nicolas Warren
02-10-2011, 01:21 AM
Thu 10 Feb '11

PS+S: ...70x3

Feel a little peaked. A bit scratchy in the throat, a bit tired.

Nicolas Warren
02-12-2011, 04:26 AM
Sat 12 Feb '11

Snatch: ... 75x, 80, 85, 90, 95x, 95x, 95x (last one was close)
BS: 140x3x5
Stretching

Time to unload for a week...

Nicolas Warren
02-14-2011, 01:59 AM
Mon 14 Feb '11

MHS: 75x2x3 (second set a little ugly)
(pause) BS: 100x3x3
PP: 70x5
C+PP: 70x5, 75x5x3 (felt suspiciously like cardio...)
C&J: 80, 90, 100
PUs: 7, 10
Abs. Stretching.

Need to learn to go light better, as this was meant to be a light session (too much volume).

Nicolas Warren
02-19-2011, 07:51 PM
Sun 20 Feb '11

Slight hiatus...

Snatch: ...75, 80x, 80, 80x (nothing felt wrong with these, just holding them too far forward)
Front Squats: 100x3x3

PUs, Abs, stretching.

Nicolas Warren
02-21-2011, 02:13 AM
Mon 21 Feb '11

Mid-Hang Snatch: 70x3x4 (missed the 2nd rep on the 2nd and 3rd set... felt heavy)
(pause) Back Squat: 110x3x3
Jerk Supports: 150x2x3 (a rep being around 2-5 seconds)
Deadlifts (with straps): 140x3, 145x3, 150x3
PUs: 7,8

Various ab, dumbell work. Stretching, focussing on hamstrings.

Nicolas Warren
02-23-2011, 02:48 AM
Wed 23 Feb '11

Front Squats: 130x2x4 (last rep took forever)
Jerk from racks: ...90, 100, 110, 115, 100x1x3, 105x1x3
PUs, Abs, hamstring and shoulder stretches.

Right arm a bit sore, at the top of the forearm, bicep and delt. I think it's partly due to the front squats, and bowling pace on the w/e.

Nicolas Warren
02-24-2011, 01:53 AM
Thu 24 Feb '11

Power Snatches: 70x3x3 (last rep pushed me down a way)
(pause) Back Squats: 100x3x3
PUs: 5,5
Abs, stretching on hammies, hip flexors.

Nicolas Warren
02-25-2011, 11:00 PM
Sat 26 Feb '11

BS: 145x3x3 (felt heavy), 120x5x2
HHS: 70x1x3, 72.5x1x2
PUs: 8,8

Tweaked something in my right lower back. Quite painful even several hours afterwards. Will have to take it easy.

Nicolas Warren
02-28-2011, 02:00 AM
Mon 28 Feb '11

Snatch: ...70, 75, 80, 85x (missed behind), 90, 95x (missed in front)
Front Squats: {50,70,90}x5, 110x3x3
PUs: 5,9

abs. stretching. have been stretching my hip flexors quite aggressively the last 48 hours... back was a bit stiff this morning and yesterday, but feels ok now... only went from 85 on the snatches because I missed that one behind... which always feels more like a form fault than 'not going to happen' lift.

Nicolas Warren
03-02-2011, 02:25 AM
Wed 2 Mar 11

Hang Snatch: ...75,75x, 75, 77.5, 80, 80, 80
(pause) Back Squat: 100x4x4
PUs: 5,7
Abs, stretching.

Nicolas Warren
03-03-2011, 02:54 AM
Thu 3 Mar '11

Power Snatch: 72.5x3x3
Back Squat: 90x3x5 (aiming for speed)
PUs: 5

abs, stretching.

Nicolas Warren
03-04-2011, 11:59 PM
Sat 5 Mar '11

Snatch: ...75, 80, 85, 90, 95(pb), 97.5x, 97.5x
Back Squat: 150x2x3

Missed both snatches in front... heart wasn't really in it after the 95.

Nicolas Warren
03-07-2011, 01:51 AM
Mon 7 Mar '11

Front Squat: 100x5x5
Snatch Pull: 100x3x5

KISS.

Nicolas Warren
03-09-2011, 02:20 AM
Wed 9 Mar '11

Snatch: 80x2x3
Clean DL: 140x3x3
PUs: 3,3,3
1-arm db press {10,15,20,15,10}x5 BH.
Abs.
Stretching.

Nothing too strenuous... trying a bit of light arm volume to help my right shoulder...

Nicolas Warren
03-10-2011, 01:45 AM
Thu 10 Mar '11

BS: 100x6x5
Various arm stuff (1-arm dumbbell presses, pull-ups, etc)
Stretching

Nicolas Warren
03-11-2011, 10:28 PM
Sat 12 Mar '11

Snatch: ...75, 80, 85, 90, 95, 97.5(pb)
Back Squats: 130x3x6
PUs: 5,5
Stretching.

Nicolas Warren
03-14-2011, 02:28 AM
Mon 14 Mar '11

C&J: ...80, 90, 100, 110
Clean: 120x (soft in the bottom), 100x3, 105x3, 110x3
Jerk from Racks: 100, 110, 120 (pb), 122.5, 125
(pause) BS: 100x3x7
PUs: 5,5
Arms. Abs (FPs w/ 30kg, untimed)
Stretching

The pbs on the jerks was a surprise. Didn't want to push the heavy cleans because I haven't been practising much.

Nicolas Warren
03-17-2011, 04:31 AM
Thu 17 Mar '11

Snatch: 70x1x4

Context: Got some sort of gastro bug... hardly slept at all Monday nite, went home sick Tuesday... ate less in 48 hours than I usually do in a single meal... feeling a bit fragile and petal-like :( , but had a decent meal tonite (gnochi, tomatoes and meatballs (more like meatmarbles)- had a craving), and am hopefully on the mend. First bit of meat in around three days as well. Chicken has been making me naseous before that... :(

Lifting buddy has been talking me up hitting 100/125 on Saturday, and am travelling interstate to lift with a bunch of stronger dudes...

Nicolas Warren
03-24-2011, 03:35 AM
Mon 21 Mar '11

BS: 110x3x3

Thu 24 Mar '11

Snatch work: upto around 70-75
C&J: ...90,90,95, 100
FS: 100x2, 105x2, 110x2
PUs: 5,5
Arms.

Just putting some time in. Still recovering.

Nicolas Warren
03-27-2011, 02:42 AM
Sat 26 Mar '11

Mid-Hang Snatch: 80, 80x, 80x, 80, 80x (behind), 82.5x, 82.5
Power Snatch: 70x2 (plus one miss), 70x3
Back Squat: 110x2, 120x2, 125x2, 130x2, 135x2, 115x5
Snatch: 50x3x4

In a bit of a funk for this session...

Nicolas Warren
03-27-2011, 02:44 AM
Sun 27 Mar '11

Snatch: 50x3x6
Snatch Pulls: 105x3x3
PUs: 5

Weighed myself today, figuring I would have made up for fluid loss after being sick. Turns out I lost around 3kg... and feel less strong to boot.

Club comp next Saturday.

Nicolas Warren
03-28-2011, 01:37 AM
Mon 28 Mar '11

Clean & Jerk: ...90x2, 95, 100, 105, 110 (felt a bit soft in these)
(pause) Back Squat: 100x3x3
PUs: 5,6,5

Nicolas Warren
03-30-2011, 03:23 AM
Wed 30 Mar '11

Snatch: 70x2, 75, 80x, 80, 85, 70x1x4
Front Squat: ...110x2, 120, 125
PUs: 5
Some ab work.

Nicolas Warren
03-31-2011, 01:49 AM
Thu 31 Mar '11

Snatch: 50x3x3, 55x3x3
Snatch + Power Snatch: 60x3
PUs: 3,3,3
Abs.

All snatch work with straps to save the hands for Saturday...

Nicolas Warren
04-02-2011, 05:08 PM
Sat 02 Apr '11

Snatch: ...80, 85, 90x, 90x (behind) [all over the shop]
C&J: 100, 107.5, 112.5x, 112.5, 115x, 115, 120x

So... 200kg total... sort of.

Nicolas Warren
04-04-2011, 04:45 AM
Sun 3 April '11

Snatch: 55x3x6
Snatch DL: 110x3x3

Nicolas Warren
04-04-2011, 04:47 AM
Mon 4 April '11

C&J: ...90x2, 95x2, 100x2x2
(pause) BS: 110x3x3

Right shoulder a bit sore/tight. It's been bugging me for a little bit, but I felt it especially on the clean and jerks tonite. Have been working on stretching out my upper back, shoulders, and triceps... hopefully will fix it. Otherwise will need to take it a bit easy.

Nicolas Warren
04-05-2011, 02:52 AM
Here is a link to the 115kg C&J from Saturday for anyone interested (scroll down)...

http://ausbb.com/training-workouts/14522-anu-gym-comp-april-2-2011-a.html

Nicolas Warren
04-06-2011, 04:22 AM
Wed 6 Apr '11

MHS: 70, 70x
S: 70, 70x
Power Snatch: 70x2x6 (didn't have good rythym tonite...)
Front Squat: ... 120x2x3, 100x4x2
PUs: 4,5

Right shoulder still pretty twingy, especially after the pull-ups...

Nicolas Warren
04-07-2011, 04:03 AM
Thu 7 Apr '11

Snatch: ... 60x2x2, 70x2, 72.5x (missed behind), 72.5x1x4
Hang Cleans: ...80x2, 85x2, 90x2, 95x2

Short one... trying to limit what I stuck over my head as my arms were a bit shot.

Nicolas Warren
04-08-2011, 08:35 PM
Snatch: ... 70x2 (missed 2nd), 70x2, 75, 80, 85, 90x, 90
Back Squat: ... 97.5x5, 112.5x5, 127.5x10
Ab-work. Stretching.

Nicolas Warren
04-09-2011, 08:11 PM
Sun 10 Apr '11

Snatch: 50x3x5
Power Snatch: 50x3

Probably should stick to power snatches at this weight... was cutting the pull a bit.
Hand and shoulder a little bit beat up. Starting back on the fish oil and some icing. Stretching doesn't seem to be helping much.

Nicolas Warren
04-11-2011, 03:22 AM
Mon 11 Apr '11

Clean: ... 100, 110, 115, 120x, 120
(pause) Back Squat: 100x3x3

Then, some light press work, good mornings, and some jumps. Stretching.

Felt a bit slow and tired today. Was going to try for 125, until I did 120. Will do Wednesday light, cut Thursday, and head in on Saturday again.

Nicolas Warren
04-13-2011, 03:46 AM
Wed 13 Apr '11

Hang Snatch: 70x2x4 (on 3rd set, missed 2nd rep, repeated)
Front Squat: 100x2x2
Hang Power Snatch x2 + Hang Snatch: 50x6 (with straps)

Stretching.

Working on the following cues: bringing bar right into crease of hips, elbows out, lats tucked.

Nicolas Warren
04-16-2011, 01:00 AM
Sat 16 Apr '11

Snatch: ... 75, 80, 85, 90, 95x, 95x (missed both 95s in front, the second less convincing than the first)
Back Squat: ... 105x3, 120x3, 135x8

Stretching. BW back up around 89kg...

Nicolas Warren
04-21-2011, 06:40 PM
Sun 17 Apr '11

Glute Bridges: ... 45x10, 50x10, 55x10

Mon 18 Apr '11

Clean: ... 100x2, 110x2, 115x2, 110x2
(pause) Back Squats: 90x2x5

Wed 20 Apr '11

Power Snatch: ...80x2x3
Front Squat: 125x2x2

Thu 21 Apr '11

PC+J: ...90x2x4
Snatch DL: 110x3, 115x3, 120x3
(Pendlay) Rows: 50x8, 60x8, 70x8

Nicolas Warren
04-22-2011, 06:31 PM
Sat 23 Apr '11

Snatch: ... 70x1x4, 80, 85, 90x, 90x (last miss was especially unconvincing... but 85 was pretty hassle free)
Back Squat: 112.5x5, 127.5x3, 142.5x5

Stretching.

That's it for this cycle. One more session on Monday, then travelling 'til next Saturday. Pretty pooped.

Nicolas Warren
04-26-2011, 12:40 AM
Mon 25 Apr '11

Press: 50x5x3
(pause) BS: 80x3x3
Rows: 70x8x3

Nicolas Warren
04-30-2011, 03:30 AM
Sat 30 Apr '11

PS+MHS: 70x3
BS: {60,75,90}x5
Bench Press: ...{60,65,70}x5
Rows: ...70x8, 75x8

Stretching.

I have quite a weak bench, hardly ever having trained it... am thinking I will throw it into the occasional workout as a change of pace...

Nicolas Warren
05-02-2011, 05:38 AM
Mon 2 May '11

Clean: ... 100, 110, 115, 120, 125x(missed falling back), 125 pb, 127.5x (missed in front)
(pause) Back Squat: ...105x3x3
Shrugs: 150x5x2 (with a hip pop, and DL from floor... squat cages were taken)
Abs. Stretching.

Nicolas Warren
05-04-2011, 06:26 AM
Wed 4 May '11

Power Snatches: 75x3x4, 77.5x3x2 (missed 1st rep of 2nd set, but did 3 more to make up for it)
Front Squats: ...105x3, 115x3, 120x3, 115x3, 105x3

Good deal of stretching.

Nicolas Warren
05-07-2011, 12:08 AM
Sat 7 May '11

Snatch*: ...70x, 70, 70, 75, 80, 85, 90x (lost it behind whilst coming up), 90x (in front)
Back Squat: ...100x5, 117.5x5, 132.5x7
Steep Incline Pin-Press**: ... {50, 55, 60, 65, 70, 70}x5
Stretching.

* Have been staying up a bit late this week. Felt pretty sleepy... I think I lost the first 90 because of balance.

** Looking for an exercise to work on my pressing strength... didn't have a spotter, and seem to be able to do a bit more weight on these.

Have decided to see an osteopath about my right shoulder as its not getting any less twingey.

Nicolas Warren
05-09-2011, 05:57 AM
Mon 9 May '11

Cleans: ...100, 107.5, 112.5x3
Back Squat*: ...110x3x5
Stretching.


*no pause on these

Nicolas Warren
05-12-2011, 03:17 PM
Wed 11 May '11

Hang snatch: ... 80, 85, 70x2x3
Front Squat: ... 115, 130 (went for two reps, missed the 2nd), 100x3x2
Rows: 70x8x3
Various back exercises... stretches.

Nicolas Warren
05-19-2011, 01:05 AM
Mon 16 May '11

Back Squat: 100x5x3

Shoulder work/ prehab.

Feeling a bit run-down... took wednesday off as well except for some shoulder work.

Nicolas Warren
05-25-2011, 04:26 AM
Mon 23 May '11

C&J: ...80x2, 90, 95, 100

Wed 25 May '11

Hang Power Snatch: ... 70x2x5
Back Squat: ... 120x3x3
Shoulder prehab (ext, int, raises)
Stretching

Have been run down with a sore throat for around a week. Just building up again.

Nicolas Warren
05-28-2011, 12:58 AM
Sat 28 May '11

Power Snatches: ... 70x2x2, 75x2x (missed 2nd), 70x3x4
Back Squats: 125x3x5
Snatch DLs: 100x3x3

Stretching. Shoulder work.

Nicolas Warren
05-30-2011, 03:00 AM
Wed 30 May '11

C&J: 50x3x2
Clean: 80x2x2, 90, 100, 110, 120x (soft in front, weights felt light)
(pause) Back Squat: 110x3x3

Stretching and shoulder work.

Nicolas Warren
06-01-2011, 03:44 AM
Wed 1 Jun '11

Felt a bit crappy for this session, so just took it very light.

Hang Snatch (w/ straps): 50x3x2, 55x3, 60x3, 65x3. 70x3
Back Squat: 60x5, 90x5x2

Nicolas Warren
06-02-2011, 03:36 AM
Thu 2 Jun '11

Hang Snatch + Snatch + Power Snatch*: 50x3, 60x2, 70x3
Hang Snatch*: 55x3x2
Hang Clean + Push Jerk: 50x3, 70x3x2, 80x3
Clean & Jerk: 90, 95, 80x1x3
Shoulder work. Abs. Stretching.

*all Snatch work with straps.

Right part of neck a bit sore from stretching my right trap out earlier this week.

Nicolas Warren
06-04-2011, 06:00 PM
Sat 4 Jun '11

Back Squat: ... 105x5, 120x5, 135x10, 90x3x3
Snatch Pull: ... 110x3x3
Shoulder work. Stretching.

Have decided to give my shoulder a break until it settles down a bit...

Nicolas Warren
06-15-2011, 06:03 AM
Mon 6 Jun '11

Clean: ... 100, 110, 115x3
(pause) Back Squat: ...90x5x2
Stretching.

Wed 8 Jun '11

Snatch Push Jerk: 90, 100, 105, 90x2x3
Back Squat: 125x3x3

{Fri-Mon (moving + cleaning house)}

Sunday 12 Jun '11

Back Squat: 112.5x3, 127.5x3, 145x3, 110x3x3
Pull-downs: 50lbsx10, 70x10, 90x10, 110x10, 130x10 (these don't aggravate my shoulder the way pull-ups do)

Wednesday 15 Jun '11
Snatch Push Press: 40x5x2, 50x5x2, 60x5x2
Clean: ... 90x3, 100x2x2
Back Squat: ...110x2x3
Pull-downs and rows (various sets of ten)
Some light shoulder work.

Nicolas Warren
06-16-2011, 03:51 AM
Thursday 16 Jun '11

Overhead Squat: 40x5, 50x5, 60x5, 70x5
Back Squat: 90x3x4
Arm work (1-arm DB presses and rows)

Nicolas Warren
06-19-2011, 04:47 AM
Sat 18 Jun '11

Back Squat: ... 90x3x2, 120x5, 135x3, 152.5x3 (1rm-PB), 100x5x3
Snatch Push Press: 20x5x2, 40x5x2, 50x5x2
Clean DL: ...120x5, 140x3, 155, 170, 180x (140 and above with belt and straps)
Stretching

Nicolas Warren
06-19-2011, 04:48 AM
Sun 19 Jun '11

Power Snatch: ...57.5x3x6
Clean: ...80x3x4
Stretching

Nicolas Warren
06-22-2011, 04:50 AM
Wed 22 Jun '11

Hang Power Snatch + Power Snatch: 70x2x5 (x missed the 4th power snatch)
Back Squat: 80x5x3

{Pull-downs, rows, band pull-aparts, sit-ups} - 3 sets

Stretching.

Nicolas Warren
06-26-2011, 04:07 AM
Thu 23 Jun '11

Clean: ...90x3x2
Snatch Push Press: ... 50x5, 55x5, 60x5, 65x5, 70x5
1-arm DB row: ...30x10x2, 30x15

Sat 25 Jun '11

Power Snatch: ...75x2x4
Hang Power Snatch: ... 50x3x4, 60x2x3
Back Squat: 65x5, 80x5, 95x5

Sun 26 Jun '11

{High Hang Snatch, Hang Snatch, Snatch}: 50x3, 60x3, 70
Back Squat: 60x3, 90x3, 110x3, 125x1x2

Nicolas Warren
07-02-2011, 05:42 PM
Wed 29 Jun '11

Back Squat: 110x5, 125x5, 140x5
Hang Snatch + Snatch: 50x2, 60, 70. Snatch: 75x. Power Snatch: 75, 80
Band Pull-aparts.
Sit-ups (GHD): 10x2

Thu 30 Jun '11

Clean: ...90, 100, 110x, 110
DB-row: 15x10, 25x10, 30x10, 35x10
Lat Pull-downs (in lbs): 90x10, 110x10, 130x10

Shoulder work with physio on Friday.

Got a cold on Friday. Saturday - Tuesday planned rest.

Nicolas Warren
07-06-2011, 03:37 AM
Wed 6 Jul '11

Back Squat: 60x5x3, 90x3x2, 115x3, 132.5x3, 150x3
2 sets of band pull-aparts.

and home.

Nicolas Warren
07-07-2011, 03:51 AM
Thu 7 Jul '11

Power Snatch: 55x3x5
Clean & Jerk: 70x2x2
Stretching. Band Pull aparts and 1 pull-up.

Nicolas Warren
07-13-2011, 06:03 AM
Sat 9 Jul '11

Power Snatch: 50x3x3, 60x3, 70x2x2, 75x1x3
Back Squat: 50x5x2, 90x3x2, 105x2, 120x2x3
Stretching.
Band Pull-aparts

Sun 10 Jul '11

Power Snatch: 65x3x3
Front Squat: 50x3x2, 75x3, 95x3x2
DB-Rows: 15x10, 25x10, 35x15

Wed 13 Jul '11

Back Squat: 60x5x3, 90x3x2, 110x2, 125x5, 140x3, 157.5x1 (went for a second rep and missed it... single PB)
(GH sit-ups x10, Pull-ups x2}x3
Stretching. Band pull-aparts, some row holds.

Light session tomorrow. Then a 5 days off, then a week or so light. Having been getting sick too often lately; so was happy to walk away with the new squat.

Nicolas Warren
07-14-2011, 03:58 AM
Thu 14 Jul '11

Power Snatch: 50x3x2, 60x3, 70x2x2, 75, 80
DB-row: 15x10, 25x10, 35x5, 40x15
Stretching and pull-aparts.

Nicolas Warren
07-20-2011, 05:01 AM
Wed 20 Jul '11

Power Snatch: 70x2x4
Back Squat: 65x5, 85x5, 100x5
DB-rows: 15x10, 25x10, 35x10, 40x20

Stretching and pre-hab.

Nicolas Warren
07-21-2011, 04:09 AM
Thu 21 Jul '11

C&J: ...80x2, 90x1x3
Snatch DL: 100x3x2
GH Sit-ups: 10x3
Stretch and Pre-hab.

Nicolas Warren
08-01-2011, 04:05 AM
Sat 23 Jul '11

Back Squat: 90x2x5
Power Snatch: ... 70x2, 75, 80, 85x
Hang Snatch: 50x3x4 (with straps)

*** run-down ***

Wed 27 Jul '11

Back Squat: ... 130, 145, 160 (pb), 165x
DB-rows: ... 45x12
Jerk from Racks: ... 80, 85, 90, 95, 100

Sat 30 Jul '11

Power Snatch: 50x3x2
Back Squat: ...120x2, 145, 165x (had to give 165 another shot to convince myself I couldn't do it)
Dead Lift: ... 130x3, 150x3, 160x3 (with straps)

Mon 1 Aug '11

Clean: 70x2x4
Back Squat: 95x2x4
DB-row: ... 45x15

*** right shoulder has been giving me a bit of strife this last week, especially after the jerks. pain is moving around between trap, lat, inside shoulder blade and delt, depending on what's going on. heat cream seems to work well to settle it down. that and lighter sessions ***

Nicolas Warren
08-13-2011, 02:04 AM
Wed 3 Aug '11

Snatch: 50x3x2, 60x3x3
Back Squat: 60x5, 90x5, 110x5x6
Band Pull-aparts: 25x3

Thu 4 Aug '11

Power Snatch: 50x3x9
Clean: 75x3x7

Sat 6 Aug '11

Power Snatch: 50x3x2, 60x3x2
Back Squat: 95x5x2
Push Press: 50x2x3
Band PAs: 25x2

Mon 8 Aug '11

Power Snatch: 50, 55x3x4
Clean & PP, PJ + J: 60, 70
C&PJ: 80, 90
Band PAs: 25x2

Wed 10 Aug '11

Power Snatch: 50x3x2, 60x2x2, 70
Clean: 50x3x2, 70x2x2, 85

Thu 11 Aug '11

Power Snatch: 50x3x2
Clean: 50x3, 70x2x2

Sat 13 Aug '11

WACT Comp (BW @ 88.60kg)
Snatch: 77, 82, 87x (missed behind)
C&J: 101, 108x (press-out), 115x (press-out, but better than 108)

Next two weeks will be recovery, mainly for my right shoulder. Going to limit the barbell to twice a week, and might even do some running or something...

Nicolas Warren
09-03-2011, 05:23 AM
Mon 15 Aug '11

Hill Sprints x 10. Small hill (maybe 20 meters?)

Wed 17 Aug '11

Power Snatch: ...50x3x4
Clean: 50x3x2, 70x3x2, 80x2x2
Back Squat: ...95x5x3
Press: 20x5, 30x5x3
F. Planks: BW-60s, 10kg-60s

Sat 20 Aug '11

Back Squats: 95x8x5
Dead Lift: 100x10
F. Planks: BWx60s, 10kgx60s
Band Pull-Aparts x 30

Sun 21 Aug '11

Snatch: 55x3x7

Mon 22 Aug '11

Clean + Front Squat + Power Clean + Push Jerk: 75x4
Snatch: 50x3x3
F. Planks: BW-60s, 10kg-60s, 15kg-60s

Wed 24 Aug '11

Snatch: 60x3x4
Back Squat: 115x5x5
Push-Press: 50x2x7
F. Planks: BW-60s, 15kg-60sx2

Thu 25 Aug '11

Clean + Front Squat + Clean + Front Squat + Power Clean: 95x3
Barbell Row: 50x20

Sat 27 Aug '11

Snatch: ... 70, 75, 80, 85x, 85, 90x, 90x (behind)
Back Squat: ...130x3x5
Dead Lift: ... 165x4
F. Plank: BW-60s, 15kg-60s, 20kg-60s

Mon 29 Aug '11

Clean: ...110, 120, 125, 130x, 130x
Snatch: 70x3x3
1-arm DL: 50kg, 70kg (for abs)
Lat Pull-downs: 90lbsx20, 110lbsx20

Wed 31 Aug '11 (feeling pretty tired here after the cleans on Monday)

Snatch: 50x3x2
Push Press: 50x3x5

Thu 1 Sep '11

Back Squat: ...140x2x3
Power Clean: ...90x3x3

Sat 3 Sept '11

Snatch: ... 75, 80, 85x, 85x (felt easy, but a bit out)
Back Squat: ... 150, 165 (pb), 170x
Dead Lift: ...160 (double over hand + belt), 180 (pb) (straps + belt), 190x
GHD sit-ups: 10x2, 10 w/ 5kg

The back squat and the dead lift were nice to get. My right shoulder is still pretty messy. Will unload for a week, and try another two weeks.

Nicolas Warren
09-26-2011, 04:32 AM
Mon 5 Sep '11

C&PP/PJ: doubles ~ 50
Power Cleans: 70x3x2, 80x3x2
Snatch: 50x3x2, 60x3x2
Front Planks: BW x 60s, 15kg x 60s
Lat Pull-downs: 110lbs x 10, 90lbs x 10

Wed 7 Sep '11

Snatch: 65x3x2, 55x3x4
Back Squat (pause): 100x5x3
Push Press: 40x2x4
Machine Row: 40x10, 60x10, 70x10, 70x10 + 60x10 + 40x15

Thu 8 Sep '11

Ring rows and shrugs at home

Sat 10 Sep '11

Back Squat: 120x2x4, 100x5x8
Ring rows

{Sunday - hike}

Mon 12 Sep '11

Power Clean + Front Squat: 75x2x4 (two clean and two squats)
Snatch: 55x3x3
Barbell row: 50x30

Wed 14 Sep '11

Snatch: 60x2x3
Back Squat: 132.5x5x5

Thu 15 Sep '11

Power Clean + Clean: 100, 102.5, 105, 102.5, 100
Rack Holds: 90, 130, 140, 150x5

Sat 17 Sep '11

Snatch: ...70, 75, 80x, 80, 85, 90x, 90 (first time I've hit 90 in 6 months)
Back Squat: ...145x3x5
Dead Lift: ...170x5
Machine Row: 40x10, 60x10, 70x10, 80x12

Mon 19 Sep '11

Clean: ...90, 100, 110, 120x, 120x
Snatch: 70x3x3
Lat pull-down holds

Wed 21 Sep '11

Hang Snatch (w/ straps): ...70, 75, 80, 85x, 90 (pb), 95x, 95, 100x (but close), 100x
Machine rows: 45x10, 65x10, 85x10, 45x20

Fri 23 Sep '11

Back Squat: ...110x2, 130, 150, 170 (pb- but hard)
Dead lift: ...140x2, 165, 185 (pb), 190 (with belt and straps)
Latpull-downs, sit-ups, machine rows.

****UNLOAD****

Mon 26 Sep '11

(Clean + Front Squat)x2 + Power Clean: 80x4
Hang Snatch: ...60x3x4
Machine-row: 50x20


Comment: Will unload for a week, and then be travelling with another light week. The back squat, deadlift and hang snatch pbs were all nice to get. Right shoulder is still tight in narrow overhead position, so have been limiting pressing and jerking. Have been doing some ring push-ups, which don't aggravate it, just to do some pressing work. Otherwise, working on loosening out my right trap and infraspinatus which helps the unweighted overhead position be pain-free...

Nicolas Warren
10-16-2011, 12:56 AM
Wed 28 Sep '11

Power Snatch: 55x3x3
Back Squat: 90x3x3
Machine rows: 25x10, 50x10

Thu 29 Sep '11

Hang Clean: ... 85x2, 90x2, 95x2, 90x2x3

Sat 1 Oct '11

Back Squat: ...125x2x4, 105x5x8

(travelling)

Tue 4 Oct '11

Power Snatch: 70x3x3
Back Squat: 135x5x5

(travelling)

Sat 8 Oct '11

Snatch: 70, 70x, 70, 75, 85, 90, 95x, 95x
Back Squat: ...150x3x5
Dead Lift: ...175x5
Sit-ups and rows

Mon 10 Oct '11

Clean: ...100, 110, 115, 120, 127.5 (pb), 130x
Power Snatch: ...75x2x6

Did some good mornings with the empty bar which successfuly made my hamstrings sore for the next three days.

Wed 12 Oct '11

Hang Power Snatch: 70x2x2, 80xx, 80x, 80, 80x, 80
Back Squat: ...145, 155x2 (pb for x2), 160 (was going to do a second until I did the first)
Rows and sit-ups

{feeling a bit tired}

Thu 13 Oct '11

Power Clean x2 + Clean: ...85, 90, 95, 90, 80
Machine Rows: 90x10, 95x10

Sat 15 Oct '11

Snatch: ...75, 80, 85, 90, 95x, 95x
Back Squat: ...130x5, 145, 160x

Buried by that last squat, was going to go for 172.5, but not this cycle. Will definitely take two weeks lite this time. Should have done that two weeks ago.

First pb on an olympic lift in over 6 months with the clean.

Nicolas Warren
11-11-2011, 10:59 PM
Mon 17 Oct '11

Clean: 80x2x6
Snatch: 60x3x6
M-row: 40kgx25
GHSUs: 12

Wed 19 Oct '11

HPS + HS + Snatch: 65x6
Back Squat: 105x2x10
M-row: 50x25
GHSUs: 10x2

Thu 20 Oct '11

Power Clean + Clean: 85x6

Sat 22 Oct '11

Snatch: 75, 80, 85, 90x (behind), 95x, 95x, 95x, 95x (in front), 80x, 80, 70x3x3
Back Squat: 100x2x10

Mon 24 Oct '11

Clean + Power Clean: 90x4
Snatch + Power Snatch: 75x2.5 (missed one of the power snatches)
Front Squat: 105x3x3

Wed 26 Oct '11

Snatch: ...80x2x5 ('5.5' sets)
Back Squat: 110x3x4
Overhead Squat: 50x3, 70, 80, 90, 95, 100
M-row: 40x10, 40x30

Thu 27 Oct '11

Clean: 105x2x2, 90x2x4

Sat 29 Oct '11

Clean Pull, Hang Clean, Front Squat: 50, 50, 70, 80, 85, 90
Clean: 100x3x3
Front Squat: 100x3, 110x3, 120x3
Overhead Squat: ...90, 97.5, 102.5 (pb)
Power Snatch: 50x3x4

Mon 31 Oct '11

Clean: ...90, 100, 110, 95x2x3
Snatch: ... 80, 85x, 70x3x4
Front Squat: ... 110x3, 125x3 (pb), 130x2, 120x3
GHSUs: 10, 10w/5kg

Wed 2 Nov '11

Snatch: ... 70x2x2, 80x, 80, 85, -> Power Snatch + Hang Power Snatch: 60x5
Back Squat: ... 137.5x5x5

Thu 3 Nov '11

C+FS+C+FS+PC: ...85x5

Sat 5 Nov '11

Snatch: ... 80, 85, 90x, 90, 95x, 95x, 95x (all in front)
Back Squat: ...152.5x3x5
Dead Lift: ...160, 180x4

Mon 7 Nov '11

Clean: ...100, 110, 117.5, 125, 130x, 130x, 130x
Snatch: 75x2x5
Front Squat: 120x2x3
GHSUs: 10w/2.5kg, 10w/5kgx2
M-rows: 50x10, 50x15

Wed 9 Nov '11

Snatch: ...80, 85, 90x ('soft miss'), 92.5x (missed behind and barbell landed on my back, propelling me forward almost into the wall: grazed my knees but otherwise ok, thankfully), 50x3, 70x2, 77.5, 82.5x (missed behind)
Back Squat: ...95x2, 125x2x2

Thu 10 Nov '11

C+FS+C+FS+PC: 90x4
M-row: ...60x3
Band PAs: 50
GHSUs: 15x2 w/ 5kg

Sat 12 Nov '11

Snatch: ...80, 85x, 85, 90, 92.5x ('soft miss'), 92.5
Back Squat: ... 100x3, 130x2, 155, 172.5x, 172.5x
Dead Lift: ... 140x3, 170, 195x

Overview: Last four weeks were ok. I've also been pressing some Sundays just lightly to try to build my shoulder up again, which has been up and down. The missed snatch on 9 November was a bit hairy (second time I've had a bad time with 92.5kg). Nice to finally get over 90kg again on the snatches; need to work on holding the weight back and not jumping forward. No pbs on any lifts, except for front and overhead squats, which I've added into the mix again. Was a bit tired from the extra squatting but feel better than I did four weeks ago.

Nicolas Warren
12-03-2011, 12:42 AM
Sun 13 Nov '11

Press: ...20x10, 30x8, 35x5, 37.5x10
Front Planks: 60s, 60s w/10kg

Mon 14 Nov '11

Hang Power Clean + Power Clean: 80x6
Hang Power Snatch + Power Snatch: 60x6
Front Squat: 100x2x3
GHSUs: 15 w/ 5kg, 15 w/ 7.5kg, 10 w/ 10kg
Band work.

Wed 16 Nov '11

Back Squat: 115x12, 115x8x2
Ring Pull-ups + some side bends.

Thu 17 Nov '11

Front Squat: 90x5x3

Sat 19 Nov '11 (tired)

Snatch: ...80, 85, 90, 92.5, 95x (IF)
Clean: ... 100, 110, 117.5x
Snatch Pulls: 125x3x3
GHSUs: 20, 15 w/ 5kg, 15 w/ 10kg
Rows, curls and band work

Mon 21 Nov '11

Hang Cleans: ... 90x2, 95x2, 100x2, 102.5x2
Clean: 110x2
Hang Snatch: 50x3x2, 55x3x2, 60x3x2
Front Squat: ... 132.5x2 (pb), 135x2, 137.5x2, 140, 142.5 (pb)
GHSUs: 20, 20 w/ 5kg, 15 w/ 10kg
Band work and some front raises

Wed 23 Nov '11

Snatch: ... 70x3x2, 80x3 (pb), 80 (missed 2nd rep)
Back Squat: ... 140x5x5
GHSUs: 25, 20w/ 5kg
Rowing and band work

Thu 24 Nov '11

{Clean + Front Squat}x2 + Power Cleanx2: 80x4
Barbell rows: ... 80x10, 90x10

Sat 26 Nov '11

Back Squat: ... 155x3x5 (pb)
Band work & Front raises

Sun 27 Nov '11

Snatch: ... 80, 85x, 85, 90x, 90, 92.5x
Clean: ... 100, 110, 115, 120, 125, 130x
Dead lift: ... 185x4 (pb)

Wed 30 Nov '11

Hang Power Snatch: ... 72.5x3 (pb), 75x3, 77.5x3, 80x3, 82.5x3
Back Squat: ...90x5, 110x5, 125x5
GHSUs: 15, 15 w/ 5kg
Band work and front raises

Thu 1 Dec '11

Power cleans: ... 90x3, 95x3, 100x3(pb)
Romanian Deadlifts: 50x10, (from riser) 50x10x2
GHSUs: 15, 15 w/ 5kg, 15 w/ 10kg
Band work

Sat 3 Dec '11

Snatch: ... 90, 92.5x, 92.5, 95, 97.5x
Back Squat: ... 145, 160, 172.5x (got stuck 2/3rds of the way up), 172.5x
Dead Lift: ... 175, 195 (pb), 200x

A pretty good cycle. Make sure I rest again and see if I can fit in one more 3-week cycle before the year is over. Go the micro-pbs!

Steve Burke
12-03-2011, 01:44 AM
Some good sessions there.

Very nice front squat PB among the other PB's that appear to litter your log (i am only jealous) ;)

Nicolas Warren
12-31-2011, 05:43 PM
Thanks Steve. :)

Mon 5 Dec '11

Hang Power Clean + Power Clean: 80x4
Hang Power Snatch + Power Snatch: 60x5
Front Squat: 90x5x3
GHSUs: 30, 20 w/ 5kg
M-row: 50kg x20, 40kg x20
Band work

Thu 8 Dec '11

Power Snatch: 70x3x3
Power Clean x2 + Clean: 90x3
BB-rows: 50x30
GHSUs: 35~40 (lost count)
Band and shoulder work

Sat 10 Dec '11

Snatch: ...80, 85xm 85x, 85, 90, 92.5, 95x, 95x
(pause) Back Squat: ... 130x3x3
Snatch Pulls: ... 90x3x2, 110x3x2. Snatch DL: 130x3 (tore skin on left thumb on next set)
GHSUs: 20, 10 w/ 5kg

Mon 12 Dec '11

Back Squat: ... 142.5x5x5 (w/ belt)
Band and shoulder work.

Wed 14 Dec '11

Hang Power Snatch: ... 75, 80, 85x2 (pb) missed 3rd, 85x2 missed 3rd again, 87.5x
Front Squat: ... 100x3x2
Back Squat: ... 70x5 w/ chains, 90x5 w/ chains (new addition to the gym, so was playing around with them)
GHSUs: 20, 25
Band and shoulder work

Thu 15 Dec '11

Hang Power Clean: ... 80x2, 90x2, 95x2, 97.5x2 (pb), 90x2x2
Press: 20x10, 30x10, 40x5x2

Sat 17 Dec '11

Power Snatch: ... 80, 82.5x3 (pb), 85x
Back Squat: ... 130, 150, 157.5x3x2 (pb)
Incline Bench Press: 20x10, 30x10, 40x8
Deadlift: ... 170, 190x2 (pb)
GHSUs: 20,20
Band work.

Tue 20 Dec '11

Snatch: 80, 85x, 85, 90x, 70x2 (missed 3rd)
Power Snatch & Squat: 50x3x3, 55x3x3
GHSUs: 30, 20 w/ 5kg
Band work.

Thu 22 Dec '11

Back Squat: ... 140, 152.5, 162.5, 172.5x
Deadlift: ... 160, 180, 200x
Star shrugs: ... 140x5, 160x5, 170x5
Incline Bench: ... 20x10, 30x10, 40x10x3
Rack pulls (below knee): 180x, 140x5x2
M-rows: 40x30x2
GHSUs: 30x2
Band work.

Tue 27 Dec '11

Snatch: ... 80, 85, 90, 93x, 93, 96x
Back Squat: ... 110x3, 130x3, 140x3
GHSUs: 30, 20 w/ 5kg
Band work.

Fri 30 Dec '11

Snatch: ... 80, 85, 90, 94, 97x

Sun 1 Jan '12

Glute bridges: 10, 10 w/ 8kg, 10 w/ 20kg
Back Squat: ... 90x5, 110x5
Front Squat shrugs: 60x10 w/ 2 second count x 3
Band work.

Happy new year people! :)

Nice to have some more rep pbs (... but I think some of them were 'manufactured' because I hardly ever do the rep range and/or exercise). Had some disruptions as well in this cycle including family visits and other stuff. One week at the beach and then back to it.

Will have to have a rethink my goals for 2012 (previously I was aiming/hoping for ~110 snatch and ~140 c&j). Main goal is to improve the health of my right shoulder and be able to put jerks back into the cycle...

Nicolas Warren
03-01-2012, 03:45 AM
Tue 10 Jan ‘12

Back Squat: 20x10, 60x5, 90x5x2 (mixed with)
TGUs : 8kgx3, 12kgx3x2

Thu 12 Jan ‘12

Snatch: 50, 50x3x2, 60x3, 65x3, 70
Clean: 50x3, 70x3, 80x3, 90x3
Back Squat: 70x5, 110x5, 130x3, 140x2x2
GHSUs: 30, 20 w/ 5kg
Band work

Fri 13 Jan ‘12

TGUs: 8x3, 12x3, 16x3x2, 12x3
1-arm kb press: 8x10, 12x10, 8x10
Band work

Sat 14 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 75x1x2, 80x1x2, 85x, 85
Back Squat: 70x5, 120x3, 130x3x4
Clean: 50x3, 70x3, 90x3, 95x3, 100x3
GHSUs: 30, 20 w/ 5kg
2 sets Front Planks plate transfers

Sun 15 Jan ’12

TGUs: 8x3, 12x3, 16x4, 16 (tweaked right shoulder)

Mon 16 Jan ‘12

Clean: 50x3x2, 80x2, 90x2, 100x2, 110x, 105x2x2
Snatch: 50, 50x3x2, 70x3, 80, 85 (/xx), 85 (x//) PB, 87.5 (x//) PB (for a double)
Front Squat: 80x3, 100x3, 115x3x3
GHSUs: 30, 15 w/ 10kg
Band work

Wed 18 Jan ‘12

Back Squat: 70x5, 120x3, 137x4x4
Hang Power Snatch: 50, 50x3x2, 70x3x2, 75x3x2
GHSUs: 30 (arms on chest), 20 (arms behind head)
Band work

Thu 19 Jan ‘12

Clean :50x3x2, 70x2, 90x3, 100, 110, 117.5x2 PB
Overhead Squat: 50x5x2, 70x3, 75x3 PB
GHSUs: 25 (aoc), 25 (abh)
Band work

Sat 21 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 80x, 80, 85x, 85, 90x, 90x, 90, 95x, 95x, 95x
Back Squat: 70x5x2, 110x3, 132x2, 142x3, 152x2
Clean: 50x3, 70x3, 90x3x3
Ab work (GHSUs and L-sits)
Band work

Mon 23 Jan ‘12

Clean: 50x3, 70x3x2, 90x2, 100, 110, 117.5, 122.5x2 PB
Snatch: 50, 50x3x2, 60x3x2, 70x3x3
Front Squat: 70x3, 100x3, 120, 127.5x3 PB
GHSUs: 30 (aoc), 20(abh) + 10(aoc)
M-row: 50kgx20
Bands

Wed 25 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 80, 85, 90, 92x, 70x3, 75x3, 77.5x3
Back Squat: 70x5, 100x3, 120, 140x3x3
GHSUs: 30, 10 w/ 5kg, 10kg, 15kg
Bands

Fri 27 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 80, 85, 90x, 90x, 70x2x5
Back Squat: 70x5, 110x2x2, 132x4, 145x3, 157x (...’6-week’ squat cycle crash & burn in week 3)
Clean: 50x3, 70x3, 90x3, 100x3, 105x3
GHSUs: 30 (aoc), 20 (abh)
Bands
1-arm DB rows: 20kgx20

Sun 29 Jan ‘12

*snatches: working on hamstring tension before 2nd pull, hips lower in 1st pull, and not setting over bar for too long*
*back exercises: working on holding rep in middle for each rep (rows and bands)*

(1100-1300)
Snatch: singles @ 40, 50, 60, 70, 80, 80x, 80
Cleans: 50x3, 70x2, 90x2, 95x2x2
Behind Neck Push Press: 20x3, 25x3, 30x5, 35x5x5
Front Squat: 60x3, 90x3, 105x2x2
GHSUs: 20 (aoc)
M-row 35x10, 40x10
Bands

Wed 1 Feb ‘12
(1900-2115)

Snatch: ... 50x2, 60x2, 70x1x2, 75, 80, 80, 85, 90, 92, 95x, 80 (x//), 80 (///), 82 (//xx), 82 (///) PB (for triple)
Back Squat: 80x3x2, 100x3, 120x3, 130x3
Behind Neck Push Press: 20x5, 30x5, 35x5, 40x5x3
GHSUs: 20 (aoc), 20 (abh)
Bands

Thu 2 Feb ‘12
(1830-2000)

Clean: 50x3x2, 80x3, 100, 110, 117.5 (/x)
Snatch Pull: 50x3, 70x3, 90x3, 100x2, 110x2x2
GHSUs: 20 (aoc), 20 (abh)
1-arm DB row: 20x15kg
M-row: 40x10, 40x15
Bands

Sat 4 Feb ‘12

Snatch: ...80, 85x, 85x, 85, 87, 90x, 90x
Power Snatch: 70(/x), 70(/x), 70x2x4
Back Squat (1 Ό w/ pause): 60x3, 80x3, 100x3x3
Power Clean: 50x3, 80x3, 95x2x4
Behind Neck Push Press: 20x5, 30x5, 40x5, 45x5x3
GHSUs: 10 (aoc), 10 w/ 5kg, 10kg, 15kg. Side planks
Bands

Sun 5 Feb ‘12

Glute Bridges: {BW, 8, 12, 16, 24, 32}x10

Mon 6 Feb ‘12
(1920-2040)

Snatch: 50x3x2, 70x2x2, 80x2x3
Clean: 50x3, 80x3, 95, 105x1x2
Front Squat (1 Ό w/ pause): 50x3, 80x3, 100x2x2
GHSUs: 30(aoc)
Bands
Pull-up holds

Wed 8 Feb ‘12
(1920-2110)

Snatch: 50x3x2, 70x2x2, 80x2, 82x2, 85(/x), 80x2x2
Back Squat (1 Ό w/ pause): 70x3+1, 110x2+1, 110x2+3
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5x3
GHSUs: 30 (aoc)
M-row: 45x20
Bands

Thu 9 Feb ‘12
(1830-1930)

Clean: 50x3x3, 80x3, 90x3x3
C&J + rack: 50x3x3
Pull-up hold x3
L-sit hold x3
M-row: 50x20
Bands

Sat 11 Feb ‘12
(1100-1300)

Snatch: 50x2x2, 70x2x2, 80, 85, 90x, 90, 95x, 100x, 100x
Snatch High Pull: 105x3x2
Back Squat: 70x5, 105x5, 125x5, 130x5
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5, 55x5x3
Clean: 50x3, 70x3, 90x3x3
Pull-up hold x3
M-row: 55x20
Bands
(1345-1400 some sled pulls and push work: disgusting thing)

Sun 12 Feb ‘12

Glute Bridges: {BW, 16, 32, 40x3}x10
Clams

Mon 13 Feb ‘12
(1910-1950)

Power Snatch: 50, 50x3x2, 60x2x3
Clean: 50x3, 80x2x3
Front Squat: 80x2, 95x2x3
GHSUs: 30
Pull-up hold x2
Bands

Wed 15 Feb ‘12
(1910-2030)

Snatch: ...50x2x2, 60x2, 70x2, 80x2, 82.5x2, 85(/x/), 85x2, 87x (tore left pinky)
Back Squat: 50x5, 80x5, 100x5, 120x5
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5, 60x5x3
M-row: 45x20, 60x20
GHSUs: 20 (aoc)
Bands

Sat 18 Feb ‘12

Glut Bridges: BWx10, 16x10, 40x5, 45x5x3
Side raises. Stretch

Sun 19 Feb ‘12
(1000-1110)

Snatch: 50x3, 60x3, 70x2, 80, 85, 90, 95, 100x, 100x
Snatch Pull: 110x2x2
Back Squat: 70x5, 100x3x2
Behind Neck Push Press: 20x5, 40x5, 50x8
M-row: 40x30
GHSUs: 20 (aoc)

Wed 22 Feb ‘12
(1840-1940)

Power Snatch: 50x3, 60x3, 70x2, 80, 85x3 PB
Back Squat: 70x5, 100x5, 120x3
Behind Neck Push Press: 20x5
Behind Neck Push Jerk: 40x5, 50x3, 60x2, 70x1x5
GHSUs: 30 (aoc)
m-row: 45x30
Bands

Thu 23 Feb ‘12

Pull-ups

Sat 25 Feb ‘12

Glute Bridges: 40x10, 45x10, 50x10

Sun 26 Feb ‘12
(1100-1200)

Snatch: ... 50x3x2, 70x2, 80, 85, 90(/x), 90(x/x), 90x
GHSUs: 10 (aoc)
Romanian Dead-lifts: 90x5x3
Bands

Mon 27 Feb ‘12
(1930-2035)

Snatch: 40x3x2, 50x3, 70x2x4
Clean: 50x3, 80x3, 90x2x2
Front Squat: 80x3, 100x3x2
GHSUs: 20 (aoc)
M-row: 50x20
Bands

Wed 29 Feb ‘12
(1915-2000)

Snatch: 50x3x2, 70x2, 80, 85, 90 PB (for Power Snatch), 95, 100x, 100x, 100 PB
GHSUs: 30 (aoc)
Bands (broke yellow band and had to tie a knot in it)

Thu 1 Mar ‘12
(1815-1905)

Clean: 50x3, 75x3, 77.5x3, 80x3x2
M-row: 40x30x2
GHSUs: 20 (aoc)
Bands

Finally got the 100kg Snatch after hankering after it for 10 months. There was a bit of carry-on...:)
Current BW is 88kg.

Nicolas Warren
04-30-2012, 04:43 AM
Sat 17 Mar ‘12

Snatch: …50x2x3
BS: …80x3x2
Clean: 70x2x2
Push Press: 20x5, 30x5, 40x5
GHSUs: 10x2
Band work.

Mon 19 Mar ‘12

Snatch: …60x2x4
Clean: …70x2x2
FS: …90x2x2
GHSUs: 15
M-row: 50x12
Bands

Wed 21 Mar ‘12

Snatch: …70x2x3
BS: 90x3x3
Push Press: 20x5, 40x5, 50x5, 55x5
GHSUs: 20x2
M-row: 40x30, 45x20
Bands

Thu 22 Mar ‘12

Clean: 80x3x4
Bench: 20x5, 50x10, 55x10, 60x6
M-row: 50x10, 55x10, 60x10, 65x10
GHSUs: 25

Sat 24 Mar ‘12

Snatch: … 70, 75, 80x1x3
Clean&PJ: …65x1x2, 70x1x3, 75, 80x1x2
BS: 100x6x3
GHSUs: 0
M-row: 45x40
Bands

Mon 26 Mar ‘12

Snatch: …75x2x3
Clean: …90x2x3
FS: 70x5, 90x3, 100x2x2
GHSUs: 30, 20w/5kg
Bands
M-rows: 55x10
Wed 28 Mar ‘12

Snatch: …85x1x4, 70x3x3
BS: 100x5, 115x5x2
BNPP: 20x5, 40x5, 50x5, 60x5x2
GHSUS: 30, 20w/10kg
M-row: 60x10, 65x12
Bands

Thu 29 Mar ‘12

Clean: 80x2x3
Bench: 50x10, 60x8, 65x6, 70x3, 50x12
M-row: 50x15, 60x12, 65x9, 70x5
bb-row: 75x9

Sat 31 Mar ‘12

Snatch: …90 90x, 90x2 (PB), 92x
C&PJ: …90x2x3
BS: 125x5x2
LP-down: 100lbx10, 120lbx10, 110lbx10
GHSUs: 20, 20w/10kg, 15w/15kg
Bands

Mon 2 Apr ‘12

Snatch: … 80x2, 80 80x 80, 80x2
Clean: 95x2x2
FS: 110x2x2
M-row: 50x20, 70x15
GHSUs: 20x2
Bands

Wed 4 Apr ’12

Snatch: … 85, 87.5x, 87.5x, 87.5x, 87.5, 75x2x2
BS: 110x8x4
BNPP: 20x8, 50x5, 65x5x3
LPD: 110lbx10x4
M-row: 45x10
Bands

Thu 5 Apr ‘12

Clean: 80x2x3
Bench: …70x5x3, 50x10
M-row: 45x10x3, 60x10x2
GHSUs: 20x3
Bands, face pulls

Sat 7 Apr ‘12

Snatch: … 80, 87.5, 92.5x2 (PB)
C&PJ: …95x2x2
BS: 70x8, 90x8, 100x8, 90x8
1-arm DB row: 20x20, 27.5x20, 35x20
Bands

Tue 10 Apr ‘12

Snatch: …80, 87.5 (yynn), 87.5 (yn) [was going for 87.5x3]
BS: 70x8, 100x8, 120x8, 130x8
PP: 20x3, 50x3, 70x3x3
LPD: 90lbx20, 110lbx12, 110lbx15
GHSUs: 20
Bands

Thu 12 Apr ‘12

Clean: …85x2x3
Bench: 50x5, 65x5, 75x3, 80, 85 (PB – or at least call it one)
M-row: 50x10, 70x10, 80x10, 90x6, 95x5
GHSUs: 20x3
Bands

Mon 16 Apr ‘12

PS: …70x3x4
Clean: …90x2x2
FS: 90x3, 100x3, 110x3
GHSUs: 20, 20w/5kg, 20w/5kg
M-row: 40x20, 50x20, 60x10
Bands

Wed 18 Apr ‘12

PS: … 75x3x4
BS: … 120x2, 135, 145, 155
PP: .. 60x5x3
LPDs: 110lbx15, 120lbx12, 120lbx10
GHSUs: 20, 20w/5kg, 20w/5kg

Thu 19 Apr ‘12

Power Clean: … 90x2, 97.5, 102.5x2 (PB)
Clean: 107.5 (a failed power clean), 115, 122.5, 130x, 130x, 130x
Bench: …75x5, 82.5, 87.5x
DL: … 140x3, 160x2, 180, 190x, 140x5
M-row: 40x10, 55x10, 70x10, 85x10
GHSUs: 20, 20w/10kg, 20w/10kg

Then sick with a cold…

Thu 26 Apr ‘12

FS: …80x3x2
Bench: 50x5x2
M-row: 50x10x2
GHSUs: 20
Bands

Sat 28 Apr ‘12

Snatch: …70x2x3
FS: 90x3x2
PJ: 60, 80, 85, 90, 95, 100, 105, 110 (PB), 115x
Jerk: 60x2, 80, 90, 100, 110, 115

Mon 30 Apr ‘12

Snatch: …87.5, 92.5, 97.5x (soft miss in front)
C&J: … 90, 100, 107.5, 115 (but ugly)
Jerk from rack: 90x1x6
M-row: 40x10x2, 45x10, 50x10
GHSUs: 20

Kind of just getting time in under the barbell for the past month and a half, and programming in some benching. Will probably go back to squatting twice a weak now that I'm cleaning, and jerking, more regularly.

Nicolas Warren
06-30-2012, 06:04 PM
Sat 19 May ‘12

Back Squat: 50x8x2, 80x8

Mon 21 May ‘12

Snatch: 40x3x2, 50x3x2, 60x3x2
C&J: 50x3x2, 70x2x2, 80x1x2
GHSUs: 20x2
M-row: 40x15, 50x15
Face Pulls: 30lbsx15

Wed 23 May ‘12

Snatch: 40x3x2, 50x3x2, 60x2x2, 70x2x3
Front Squat: 70x3, 90x3, 95x3x2
Lat Pull-Downs: 110lbsx10x3
GHSUs: 20x3
Bands

Thu 24 May ‘12

Clean: 50x3x2, 70x3x2, 90x1x2
Bench: 50x8, 60x8, 65x8
1-arm DB row: 20x20, 30x20, 37.5x15
BB row: 60x10
Good Morning: 20x10

Sat 26 May ‘12

Snatch: 40x3x2, 50x3x2, 65x3x4
C&J: 50x2x2, 70x2, 85x2x4
Back Squat: 50x5, 80x5, 100x8x2
GHSUs: 20x3
Bands

Mon 28 May ‘12

Snatch: 40x3x2, 50x3x2, 65x3, 75x3x4
C&PP: 50x3, 70x3, 80x3, 90x3x3
Clean Pulls: 110x3, 120x3, 130x3, 135x3x2
LPDs: 110lbsx15, 110x10, 120x12, 130x10
GHSUs: 20x3

Wed 30 May ‘12

Snatch: 40x3x2, 50x3x2, 70x2, 80x2x5
Front Squat: 80x3, 100x3, 1103, 120x3x5, 110x5 (pb)
LPDs: 90x20, 100x20, 110x20


Thu 31 May ‘12

Hang Cleans: 50x3x2, 70x3, 80x2, 90x2, 95x2. Clean: 95x2x4
Push Press: 50x3x2, 70x3, 80x3, 85x3x3, 70x5x2
DB-row: 20x10, 30x10, 40x20
GHSUs: 20x3

Sat 2 Jun ‘12

Snatch: 20x5x2, 40x3x2, 50x3x3, 70x3, 75x3, 77 (/xx)
Hang Power Snatch: 70x3x5
C&J: 50x3, 70x2x2, 85x2, 95, 100, 105x2 (pb)
Jerk from racks: 105x2, 100x2x3
Back Squat: 70x5, 100x5, 120x5, 130x8x2
GHSUs: 20x3
DB-row: 25x10, 35x10, 42.5x15 (LH broken up)

Mon 4 Jun ‘12

Hang Snatch: 40x5, 50x3, 60x3, 70x3, 75, 80, 85, 90, 95, 100, 102.5 (pb)
C&J: 50x3, 70x3, 80, 90, 100, 110
Clean Pull: 130x2, 140x2, 145x2
LPDs: 90lbsx20, 110x20, 130x10
GHSUs: 20, 20w/5kg, 20w/10kg
Bands

Wed 6 Jun ‘12

Snatch: 40x3, 50x3x2, 70x2, 75, 80, 85, 70x3x3
Front Squat: 70x3x2, 100x3, 110x2, 120, 130x3 (PB), 132.5x3, 135x3
LPDs: 100lbsx10, 120x10, 140x15
GHSUs: 20, 20w/8kg, 20w/15kg
Bands

Thu 7 Jun ‘12

PCx2+Clean: 50x2, 70, 80, 90
Bench: 50x5x2, 60x5x3
M-row: 50x10x2, 60x10x3
Bands

Sat 9 Jun ‘12

Snatch: 40x3x2, 50x3, 60x2, 70x1x2, 80, 85, 90, 92.5, 95, 97.5x
C&J: 50x3x2, 70x2, 90, 102.5, 110 (missed jerk), 117.5. Clean: 125x
Back Squat: 70x5x2, 110x3, 132.5, 145x5 (pb)
GHSUs: 25x3
Bands

Mon 11 Jun ‘12

Snatch: 40x3x2, 50x3, 60x3x3
C&J: 50x3, 80x2x4
LPDs: 110lbsx10x2
GHSUs: 20x2
GMs: 20x5, 40x10x2
Bands

Thu 14 Jun ‘12

Snatch: 40x3x2, 50x3, 60x3, 65x3x4
C&J: 50x3, 70x3, 85x2x5
M-rows: 40x15x2
GHSUs: 25x2. Side-bends: 20kgx15
Bench: 40x5, 60x5x2
Bands

Sat 16 Jun ‘12

Snatch: 40x3x2, 50x3, 70x3x6
C&J: 50x3, 70x2, 90x2x6
Back Squat: 60x5, 90x5, 110x5x3
LPDs: 110x12x3
GHSUs: 20x3
Bands

Mon 18 Jun ‘12

Snatch: 50x3x2, 65x3, 75x3x6
C&J: 50x3, 75x2, 95x2x6
Clean Pull: 95x3, 120x3, 130x3, 140x3x2
M-row: 50x20, 60x15, 70x10
GHSUs: 20, 25, 20
Bands

Wed 20 Jun ‘12

Snatch: 50x3x2, 70x2x2, 80x3x3, 82.5x2x3
Front Squat: 60x5, 90x3, 115x3, 125x3x5
LPDs: 110lbsx20, 120x12, 130x12, 140x12
GHSUs: 20x4

Thu 21 Jun ‘12

C&J: 50x3x2, 65x2, 80x2x10
DB-rows: 20x10, 30x15, 35x20
GHSUs: 10, 10w/5kg, 10w/10kg, 10w/15kg, 10w/17kg
Bands

Sat 23 Jun ‘12

Snatch: 50x3x2, 70x3x2, 80x1x2, 85x2x4 (4th /x/)
C&J: 60x3, 80x2, 100x2, 107.5x2 (pb), 110x2
Clean: 117.5, 125, 130x, 130x (shouldn’t have tried these in hindsight)
Back Squat: 70x5, 110x5, 135x9x2
LPDs: 110lbsx10, 130x10, 150x10
GHSUs: 15x3

Mon 25 Jun ‘12

Hang Snatch: 50x3x2, 70x2x2, 75, 80, 90, 95x, 100, 105x, 105x, 105x
Snatch Pull: 110x3, 120x3x2
M-row: 50x15x3
GMs: 20x10, 40x12, 45x12

Wed 27 Jun ‘12

Snatch: 50x3x3, 70x1x2, 75, 80
Front Squat: 60x3, 90x3, 115x2, 130, 137.5x3 (pb), 142.5, 145x
GHSUs: 25x2
LPDs: 120lbsx12x2

Thu 28 Jun ‘12

C&J: 50x8x3, 80x2, 85x2x9
GHSUs: 25x2
LPDs: 120lbsx15, 20

Sat 30 Jun ‘12

Snatch: 50x3x3, 70x1x2, 80, 85, 90, 95, 100x (didn’t lock out)
C&J: 50x3, 80x2, 95, 107.5, 115, 120 (pb), 125x (missed clean to right), 125
Back Squat: 60x5, 90x3, 110x2, 125, 140 (w/ belt), 147.5x5 (pb), 150x5
GHSUs: 30x3
LPDs: 120lbsx15x2
M-row: 50x15x2

Nicolas Warren
07-30-2012, 05:14 PM
Mon 2 Jul ‘12

Snatch: 50x3x4
C&J: 50x3, 70x2x4
LPDs: 120lbsx15x2
GMs: 20x10, 40x10

Wed 4 Jul ‘12

Snatch: 50x3x2, 60x3x4
Front Squat: 50x3, 70x3, 80x3, 90x3x2
LPDs: 120lbsx12x2
GHSUs: 20x2

Thu 5 Jul ‘12

C&PP, C&PJ: 50x3, 80x10
GHSUs: 15x3
LPDs: 130lbsx12,15,15
Bench: 20x5, 50x5, 60x5, 65x5, 70x5
M-row: 50x10x2
Bands

Sat 7 Jul ‘12

Snatch: 50x3x3, 70x2x8
C&J: 50x2, 70x2, 90x2x4
Back Squat: 60x5, 90x5, 115x5x2, 90x5x2
LPDs: 140lbsx12x2
GHSUs: 20x2

Mon 9 Jul ’12 (feeling a bit flat)

Snatch: 50x3x3, 70x2, 77.5x2x5
C&J: 50x3, 70x2, 90x2, 97.5x2x4
M-row: 55x15x2
GHSUs: 20x2

Wed 11 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80, 82.5 (xx/), 85x2x5 (4th /x/)
Front Squat: 70x3x2, 100x3, 120, 127.5x3x5
LPDs: 120lbsx10, 150lbsx10x3
GHSUs: 20x3

Sat 14 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 92.5x1x5
C&J: 50x3, 70x3, 90x2, 100, 107.5, 112.5x2 (PB), 115 (/x)
Back Squat: 60x5, 90x3, 120x2, 130, 140x9, 140x8 (missed 9th)
LPDs: 110lbsx10, 150lbsx10

Mon 16 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80x1x2, 50x3x2
PP: 50x3, 60x3, 70x3, 75x3
Jerk: 80, 90, 95x1x4, 100x1x3
GHSUs: 20x2
LPDs: 110lbsx10, 150lbsx12x2

Wed 18 Jul ‘12

Snatch: 50x3x2, 70x2x2, 80, 85, 87.5
Front Squat: 70x3x2, 100x2, 120, 130, 140x2 (PB), 145(PB), 147.5x
Rack Holds: …140, 160, 170
M-row: 60x15x3
GHSUs: 20x3

Thu 19 Jul ‘12

C&J: 50x3x2, 80x2, 90x2x5
Bench: 20x5, 50x5x2, 65x5, 70x5, 75x3, 82.5x, 50x5
LPDs: 130lbsx10x5

Sat 21 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x (behind), 95x (IF)
C&J: … 110, 120x (fell backwards on this one and didn’t manage to get my left hand out. My elbow got locked against the ground, and the weight came down on my left wrist. That was the end of the session…)

Had difficulty driving home that day… had difficulty taking my shoe-laces off. Wasn’t able to turn taps or door knobs, cut my nails, or put any pressure onto my left hand. Ended up going to see the doctor on Tuesday, who didn’t think there were any broken bones in the hand, and no complete tendon ruptures because I still some strength in most axes. Had an x-ray for the wrist as well just to be sure. No fractures.

So have just been taking it easy for the past ten days. I go on a holiday this Saturday for another ten days. Will start heading back into the gym after that.

I felt pretty flat in this 3-week cycle, but pushed myself anyway. I felt especially crappy on the last Saturday… also there is a decline bench that comes right up to the platform I was lifting on. I think I’ll lift I’ll also be lifting on another platform next time…

Nicolas Warren
09-21-2012, 10:58 PM
Thu 2 Aug ‘12

Front Squat: 20x10, 40x5, 60x5, 70x5, 80x5

Sat 4 Aug ‘12

Back Squat: 20x10, 60x5x2, 90x5, 100x5, 90x5

{holiday – stuff with light dumbbells}

Wed 15 Aug ‘12

FS: 50x5x2, 80x3, 90x3x5
Bench: 20x5, 30x5, 35x5, 40x5, 45x5, 50x5
DL: 70x5, 80x5, 100x5
LPDs: 110lbsx15
GHSU: 25

Thu 16 Aug ‘12

Overhead work, out to snatch width. 20kg.
Snatch Pull: 50x3x5, 60x3
Clean: 20x3, 40x3x2, 50x3, 60x2, 70x2x2
GMs: 20x10, 30x10, 40x10x2
M-row: 50x15x3
Lunges: w/ 15kg, 25kg

Sat 18 Aug ‘12

BN Press: 20x5x3
BS: 60x5x2, 90x5, 110x5x3
Press: 20x5, 30x5, 35x5, 40x5, 45x5
DL: 60x5, 100x5, 130x5
LPDs: 110lbsx15x2
GHSUs: 25x2

Mon 20 Aug ‘12

BNSP: 20x5x3
Snatch HP: 40x3, 50x3, 60x3, 70x3x3
Clean: 50x3, 70x3, 80x3x3
Clean Pull: 90x3, 100x3, 110x3
M-row: 55x15x3
GHSUs: 25x3

Wed 22 Aug ‘12

FS: 60x5x2, 90x3x2, 110x3, 115x3, 120x3, 125x3, 110x3x3
Bench: 20x5, 40x5, 50x5, 55x5, 60x5x3
LPDs: 110lbsx10, 120x10, 130x10
Pull-ups: 5,5
Band work

Thu 23 Aug ‘12

BN work
Snatch HP: 50x3x2, 60x3, 70x3, 75x3, 80x3x2
Clean: 50x3, 70x3, 80x3, 85x2, 90x2x3
Planks (front, side)
M-row: 60x15x2

Sat 25 Aug ‘12

Press: 20x5x2, 30x5, 40x5, 45x5, 50x5x3
BS: 50x5, 70x5, 110x3, 130x3, 135x3, 140x3x3, 130x3x3
Clean Pull: 70x3x2, 100x3, 120x3x2
GHSUs: 25, 20 w/ 10kg
LPDs: 110lbsx15, 130x10

Mon 27 Aug ‘12

BNP work
Snatch HP: 50x3x2, 70x3, 80x3, 85x3, 90x3
Clean: 50x3, 70x2, 90x2, 95, 100, 105
Clean Pull: 90x3, 125x3, 140x3
Push-ups: 8, 10, 10
M-row: 50x15, 60x15, 65x15
GHSUs: 25x2

Wed 29 Aug ‘12

FS: 50x5x2, 80x3x2, 100x2, 120, 130, 137.5, 142.5 (/x), 147.5 (PB)
Bench: 20x5, 40x5, 55x5, 65x5x3
LPDs: 110lbsx15, 130x15, 140x15
Pull-ups: 3,5

Thu 30 Aug ‘12

BNP work
Snatch HP: 50x3x2, 70x3x2, 80x3
Clean: 50x3, 70x3, 90x3x3
Clean Pull: 110x3x2
M-row: 50x20, 55x20
GHSUs: 30

Sun 2 Sep ’12 (not sure why I missed the Sat)

BS: 20x10, 60x5x2, 90x5, 120x3, 135x2, 145 (belt), 152.5x3 (going for 5, failed on 4th), 90x8x2
Press: 20x5, 30x5, 40x5, 47.5x5, 52.5x5, 55x4 (x5th)
Clean Pull: 50x3, 80x3, 110x3, 120x3
GHSUs: 20x2
LPDs: 90lbsx20x2
Mon 3 Sep ‘12

BNP work (w/ 25kg)
Snatch HP: 50x3x2
Clean: 50x3x2, 70x2x2, 80x2, 90x1x2, 95x1x3
GHSUs: 20
M-row: 55x15

Wed 5 Sep ‘12

FS: 20x5x2, 60x5x2, 90x3x3
Bench: 20x10, 50x5, 60x5x2
GHSUs: 20x2
LPDs: 90lbx20, 110lbsx20

Thu 6 Sep ‘12

BNP: 25, 30
SHP: 50x3x2, 70x3x2
Clean: 50x3, 70x3, 80x3, 90x2, 95, 100x1x2
Clean Pull: 110x3x2
M-row: 50x20, 55x20
Side planks

Sat 8 Sep ‘12

BS: 20x10, 60x8x2, 100x8x3
Press: 20x5, 40x5, 47.5x5x5
LPDs: 90lbsx20, 110x15, 130x15, 140x10, 110x20
Chin-ups, push-ups

Mon 10 Sep ‘12

BNP: … 40kg
SHP: 50x3x2, 70x3, 80x3, 90x3, 95x3x2
Clean: 50x3, 70x3, 90, 100 (left thumb hurt on 2nd pull)
Clean Pull: 90x3, 120x3, 140x3, 150x3x2
M-row: 50x10
GHSUs: 20x3

Wed 12 Sep ’12 (@ home)

FS: 20x10, 60x5x2, 90x3x2, 110x3, 115x3, 120x3, 125x3, 130x3, 125x3, 120x3, 115x3, 110x3
{Pull-ups: 3, Push-ups: 5}x5 (not for time)

Sat 15 Sep ’12 (@ home)

BS: 20x10, 60x5x2, 90x5x2, 120x3, 130x2, 140, 142.5x6, 135x6, 130x6, 120x8
Press: 20x1x0, 40x5, 45x5, 50x5x5
Pull-ups: 6

Mon 17 Sep ‘12

BNP:… 45
Hang Power Snatch: 50x3x3
SHP: 70x3, 80x3, 90x3, 100x3x2
Clean: 50x3, 70x3, 90x2, 95, 100 (hurt left thumb on 2nd pull, again)
Clean Pull: 120x3, 140x3, 155x3x2
GHSUs: 30x2
M-row: 40x30

Wed 19 Sep ‘12

FS: 20x5, 60x3x2, 90x2, 110, 125, 135, 142.5x2 (PB), 150 (PB), 152.5x
GHSUs: 20x2
Push-ups: 15x2
Chins: 5x2

Thu 20 Sep ‘12

HPS: 50x3x3, 55x3x3
C&J: 50x3x2, 60x3, 70x2, 75x2, 80x2x3
m-row: 50x10x2, 50x20
Side-bends: 25x15

Sat 22 Sep ‘12

BS: 20x10, 60x5x2, 90x3x2, 110, 125, 142.5 (belt), 152.5x5 (PB), 155x3 (stopped after third rep)
Press: 20x10, 40x5, 50x5, 55x4 (x5th)
M-row: 50x20, 60x10
Front Plank

Not my worst cycle, but there were various disruptions. Left wrist is slowly getting better, but not there yet. Have to be careful with my left thumb on the heavier cleans as well.

Nicolas Warren
10-19-2012, 09:05 PM
Mon 24 Sep ‘12

Snatch: 20x5, 30x5, 40x3, 50x3, 60x3x5
C&J: 50x2, 70x2, 80x2, 90x2x2
GHSUs: 20x2
M-row: 55x15, 55x20

Wed 26 Sep ‘12

FS: 50x3, 80x3x2, 90x3, 95x3x3
Jerk: 50x2, 70x2, 75x2, 80, 85, 95, 105, 110, 120, 127.5x
Pull-ups: 5x2
LPDs: 70x10, 90x10, 110x10
Push-ups: 10x2

Thu 27 Sep ‘12

Snatch: 40x3, 50x3, 60x3, 65x3x2
Snatch High Pulls: 80x3, 100x3, 110x3
Clean: 50x2, 80x2, 90, 95, 100, 105, 110, 110
Playing with ‘front levers’

Sun 30 Sep ‘12

Snatch: 20x5, 40x3x2, 50x3x2, 60x3, 70x3x3
Snatch High Pulls: 100x3, 115x3
C&J: 50 2, 70x2, 80x2, 90x2x3
Clean Pulls: 120x3, 135x3, 150x3
GHSUs: 20w/ 5kg

Wed 3 Oct ‘12

FS: 20x10, 70x3x2, 100x3x2, 110x3x2
Jerk: 50x3x2, 70x2x2, 80, 90, 100, 110, 115, 120, 125, 127.5(pb), 130x, 80x1x4
M-row: 50x15x2
Front ‘n Side Planks
Push-ups: 12, 15

Thu 4 Oct ‘12

Snatch: 50x3x2, 60x3, 70x3, 75x3x4
Clean: 50x2, 70x2, 90x2, 100x1x5, 105x1x3
SHP: 90x3, 110x3, 120x3
LPDs: 110x20

Sat 6 Oct ‘12

BS: 60x5x2, 90x5, 110x5, 125x5x2 (pause, no belt)
Press: 20x5, 40x5, 45x3, 50x6, 55x2, 57.5
PP: 70x2, 75x2, 80x2x2 (stay on heels in dip)
Clean Pulls: 120x3, 140x3, 160x3
M-row: 45x20
GHSUs: 20

Mon 8 Oct ‘12

Snatch: 50x3x2, 60x3, 70x3, 75x2, 80x2, 82.5x2, 85, 75x2x3
C&J: 50x2, 70x2x2, 80, 90, 100, 105, 110, 112.5, 100x1x4
Jerk: 100x1
LPDs: 100x10x2
Foam rolling – Lats and Hip Flexors

Wed 10 Oct ‘12

FS: 60x3x2, 90x3x2, 110x3, 120x3, 125x3, 130x3, 132.5x3, 130x3, 125x3, 120x3, 110x3
M-row: 50x15x3
GHSUs: 15x3
Push-ups: 15x3

Thu 11 Oct ‘12

Snatch: 50x3x2, 60x3, 70x2x2, 80x1x3, 82.5, 85
C&J: 50x2, 70x2, 90, 95, 100, 105
SHP: 70x3, 85x3, 100x3, 110x3, 120x3

Sat 13 Oct ‘12

BS: 20x10, 60x5x2, 90x5, 110x3, 125x2, 140 (w/ belt), 145x7, 140x5, 135x5, 130x5 (w/ pause) {some pain in my right hip flexor with these}
Press: 20x5, 40x5, 50x3, 55, 60, 65x, 50x8x2
Clean Pull: 90x3, 125x3, 145x3, 165x3 (these are probably too heavy – sweet spot’s around 150-155)

Mon 15 Oct ‘12

Snatch: 50x3x3, 70x2, 80, 85, 90, 95
C&J: 50x2x2, 70x2, 80x2, 90, 95
SHP: 95x3, 70x3, 100x3
BBrow: 50x15x2, 70x10
Planks

Wed 17 Oct ‘12

FS: 60x3x3, 90x3, 110x2, 120, 130, 140x3 (pb), 152.5 (pb)
Jerk: 50x2x2, 80x1x2, 100, 110, 120, 130 (pb)
M-row: 45x10x5
GHSUs: 10x5

Thu 18 Oct ‘12

Snatch: 50x3x3, 70x2x2, 80x1x2
Clean: 50x2, 70x2, 80x2, 90, 100, 110
LPDs: 110x15x3

Sat 20 Oct ‘12

BS: 20x10x2, 60x5x2, 90x3x2, 110x2, 125, 140 (w/ PL belt, HF hurt), 140 (w/ OL belt, less pain), 150, 155x5 (pb), 160x3 (pb)
Press: 20x5, 40x5, 50x3, 57.5, 62.5, 65x
Clean Pull: 50x3, 100x3, 130x3, 150x2 (strained my right lat on the second set)
DL (shoe change): 150 (felt pretty dizzy after this)
… went home.

Nicolas Warren
11-16-2012, 06:59 PM
Wed 24 Oct ‘12

FS: 60x3x2, 90x3x3, 110x3x2
Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100x, 102.5x, 102.5x

Thu 25 Oct ‘12

Snatch: 50x3x3, 70x2x2, 80x1x4
SHP: 90x3, 100x3
C&P: 50, 55, 60, 65 (PB)

Sat 27 Oct ‘12

BS: 20x10, 60x5x2, 100x5, 120x5, 130x5
Press: 20x5, 40x5, 50x3, 55, 60, 62.5x
PP: 62.5x3, 70x3, 80x3
Clean Pull: 50x3, 70x3, 90x3, 110x3, 130x3
GHSUs: 20

Mon 29 Oct ‘12

Snatch: 50x3x3, 70x2x2, 8010, 90, 95, 100x, 102.5x, 102.5x, 70x3, 72.5x3, 75x2, 77.5x2, 80, 82.5
SHP: 90x3, 100x3, 110x3
C&J: 50x3, 70x2, 90, 100, 105, 110
M-row: 40x10, 50x10
GHSUs: 15

Wed 31 Oct ‘12

FS: 60x3x2, 90x3x2, 110x3, 120x3, 127.5x3, 132.5x3, 135x3, 132.5x3, 127.5x3, 120x3, 115x3, 110x3, 90x3, 60x3
Chins: 5, 5, 5
Push-ups: 10, 10, 10
M-rows: 50x15x2
GHSUs: 10x2

Sat 3 Nov ‘12

BS: 20x5x2, 90x5x2, 90x5, 110x3, 120x2, 130, 140, 147.5x8, 110x5x3
Press: 20x5, 40x5, 50x3, 60, 67.5x, 55x6, 57.5x5
Clean Pull: 50x3, 70x3, 90x3, 110x3, 130x3, 140x3
Planks

Sun 4 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 97.5x, 97.5, 102.5x, 102.5x, 102.5x, 70x2x4
SHP: 90x3, 100x3, 110x3, 115x3

Mon 5 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 95, 100, 102.5 (PB)
SHP: 90x3, 100x3, 110x3, 115x3
C&J: 50x2, 70x2, 90, 100, 110
LPDs: 100(lbs)x10, 110x10, 110x15
GHSUs: 20

Wed 7 Nov ‘12

FS: 60x3x2, 90x3x2, 110x2, 120, 130, 137.5, 142.5x3 (PB), 155 (PB)
Jerk: 40x3, 50x2, 70x2, 80, 90, 100, 110, 120, 127.5, 132.5 (PB), 135x
GHSUs: 20
M-row: 50x12

Thu 8 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80x1x9
Clean: 50x2, 70x2, 90x1x2, 100, 105
GHSUs: 20

Sat 10 Nov ‘12

BS: 20x5, 60x5x2, 90x3, 110x2, 125, 140x1x2, 150, 157.5x5 (PB), 165x2 (PB)
Press: 20x5, 40x5, 50x3, 57.5, 62.5, 67.5 (PB), 70x

Mon 12 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105 (PB), 107.5x
SHP: 100x3, 110x3, 115x3, 120x3
C&J: 50x2, 70x2, 90, 100, 110
GHSUs: 20
LPDs: 110x15

Wed 14 Nov ‘12

FS: 60x5, 90x5x3
Press: 20x5, 40x5, 50x8, 55x5, 60x3
PP: 70x3, 80x3
GHSUs: 15, 15
DB-rows: 15x10, 25x15, 30x15

Sat 17 Nov ‘12

BS: 20x5, 60x5x2, 90x5x2, 110x5x2
Press: 20x5, 40x5, 50x3, 60, 65, 68.5x
PP: 75x2, 85x2, 90x2
PJ: 100x, 50x3, 100x1x2
Clean Pull: 50x3, 70x3, 90x3, 110x3, 130x3
Shrugs: 140x5, 150x5
Planks
GHSUs: 20


Can't complain with this one...

Nicolas Warren
01-24-2013, 02:18 PM
Wed 21 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 90, 92.5, 95 (PB Power snatch)
FS: 60x5x2, 90x5, 110x5x2
C&J: 50x2, 70x2, 90, 100, 110, 120
Clean Pull: 132x3
GHSUs: 20
DB-row: 20x10

Sat 24 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90
BS: 70x5, 100x5, 120x5, 130x5x2
Press: 20x5, 40x5, 50x5x5
Clean Pull: 50x3, 90x3, 110x3, 130x3, 140x3
Shrugs: 70x5, 120x5, 140x5, 160x5, 170x5

Sun 25 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105x, 105x, 105x, 70x2, 75x2, 80x2, 82.5, 85, 87.5, 90x1x2
C&J: 50x2, 70x2, 90, 100, 105, 110, 115
GHSUs: 20

Mon 26 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100, 102.5x
SHP: 105x3, 115x3, 120x3
BS: 70x5, 100x5, 120x5, 130x5, 140x5
GHSUs: 20

Thu 29 Nov ‘12

FS: 60x5x2, 90x3x2, 110x3, 120x3, 127.5x3, 132.5x3, 135x3x2, 132.5x3, 127.5x3, 120x5 (PB), 115x5, 110x5, 90x5, 60x5
Push-ups: 15x2
Pull-ups: 5,6

Sat 1 Dec ‘12

BS: 20x5, 60x5x2, 90x5, 110x3, 120x2, 130, 140, 150x8 (PB), 140x5x2
Press: 20x5, 40x5, 50x2, 52.5x5x5
Clean Pull: 60x3, 90x3, 120x3, 140x3

Sun 2 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90x1x4 (///x/)
C&J: 50x2x2, 80x2, 90, 100, 105, 107.5x1x3
GHSUs: 20x2


Mon 3 Dec ‘12
Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100x, 100, 102.5x, 102.5x, 80, 85, 87.5, 90, 92.5, 95, 97.5
SHP: 110x3, 120x3, 125x3

Wed 5 Dec ‘12

FS: 20x5, 60x5x2, 90x3x2, 110x2, 120, 130, 140, 145x3 (PB), 157.5x
Jerk: 50x2x2, 80x2, 100x, 100, 110, 120, 125, 130, 135 (PB)
GHSUs: 20x3
DB-row: 17.5x10, 27.5x10, 35x20

Sat 8 Dec ‘12

BS: 20x5, 60x5x2, 100x3x2, 130x2, 140x1x2, 150, 160x3 (didn’t attempt 4th), 167.5 (x 2nd)
Partial BS (what can I say?): 150x3, 110x5, 120x5
Press: 20x5, 40x5, 50x3

Mon 10 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 100x, 80x, 80, 85, 90, 95, 97.5x
Clean: 70x2, 90x2, 100, 105, 110, 115, 120, 110, 110, 110
BS: 70x5, 110x5, 130x5x3

Sat 15 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80x1x6
BS: 60x5, 90x5, 110x5, 125x5, 135x5
Press: 20x5, 40x5, 50x5, 55x6
GMs: 20x10, 40x10x2
GHSUs: 20x2

Mon 17 Dec ‘12

C&J: 50x3x2, 70x2, 90, 100, 110, 115, 120, 125, 110, 110, 112.5, 112.5
BS: 60x5, 90x5, 110x5, 125x5, 140x2, 150, 160, 171 (PB), 175x, 60x5, 90x5, 110x5, 130x5
DL: 70x5, 110x3, 140x2, 160, 175, 185x
PUs: 5
GHSUs: 20

Wed 19 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100
BS: 60x5, 90x5, 110x3, 125x2, 140, 150, 160, 172.5 (PB), 175x, 60x5, 90x5, 120x5, 140x5
GHSUs: 20
PUs: 6

Thu 20 Dec ‘12

C&J: 50x2x2, 70x2, 90, 100, 100, 105, 110, 112.5
SHP: 50x3, 70x3, 90x3, 100x3
GHSUs: 20
RDLs: 50x10

Sat 22 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80x2, 90, 95
BS: 60x5, 90x3, 110x2, 130, 145, 155, 165, 175x, 175x
500m-row: 128.2 seconds

Christmas Break

Wed 2 Jan ‘13

Snatch: 50x3x3, 70x2x2, 75, 80, 85, 90, 92.5, 70, 75, 80, 82.5, 85, 87.5
BS: 60x5x2, 90x5, 110x5x2
PUs: 7x2
GHSUs: 15x2

Thu 3 Jan ‘13

C&J: 50x2x2, 70x2, 80x2, 90, 95, 100, 105, 110, 90x2, 95

Sat 5 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x5, 130x5x5
Press: 20x5, 40x5, 50x5x5
DL: 60x5, 100x4, 130x3, 150x5

Sun 6 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85x, 85, 90x, 90, 90x
C&J: 50x2x2, 70x2, 80, 90, 100, 105
SHP: 70x3, 90x3, 100x3

Tue 8 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90x, 90, 92.5, 95, 97.5, 100, 80, 82.5, 85, 87.5

Wed 9 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x3, 130x3, 145x3, 155x3, 165x3 (PB)
Jerk: 20x5, 50x3, 70x2, 80, 90, 100, 110, 120, 130x
FS: 70x3, 90x3, 110x3, 120x3, 130x3
PUs: 10

Sat 12 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x5, 130x5, 140x5x5
Press: 20x5, 40x5, 50x3, 52.5x5x5
DL: 60x5, 100x4, 130x3, 150x2, 160x5

Sun 13 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90, 95x, 100x, 70x2x6
Cleans: 50x3, 70x2, 80, 90, 100, 110, 115
PUs: 12
GHSUs: 20

Tue 15 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100, 102.5x, 102.5x, 102.5x, 90, 90, 92.5, 92.5, 95, 95x
SHP: 95x3, 105x3, 115x3, 120x3
PUs: 8

Wed 16 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 120x3, 140x3, 150x2, 160, 167.5x2 (PB x 3rd)
C&J: 50x3x2, 80x2, 90, 100, 110x1x5
FS: 80x3, 100x3, 120x3, 135x3

Thu 17 Jan ‘13

Snatch: 50x3x3, 70x2x3, 80, 85, 90x, 90x, 90x, 90, 80, 80x, 80
GMs; 20x10, 40x10x3
Broad Jump: 2.95m (to front of foot… back of foot is probably a foot less than that)

Sat 19 Jan ‘13

COMP (you got a fourth lift if you got your 1st three)
Snatch: 85, 90, 95, 100
C&J: 110, 120, 125, 130x

Sun 20 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 120x5, 135x3, 145x3x10
Press: 20x5, 40x5, 50x3, 55x5x5
DL: 50x5, 90x4, 130x2, 160

Tue 22 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 75x2x3
BS: 70x5x2, 100x5x3
GHSUs: 20

Wed 23 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 140, 150, 160, 170x2 (PB x3rd)
Press: 20x5, 40x5, 50x3, 57.5x5x5
PUs: 5,5,5,6,6,5
C&Press: 60, 65x, 65, 67.5, 70x

Thu 24 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 150, 162.5, 172.5x2 (PB)
C&J: 50x2, 70x2, 80, 90, 95, 95, 100x1x3 Clean: 105x1x3
GHSUs: 20

Just trying to push that gosh darn back squat up... also put on 5kgs BW during these two months. Now I'm going to the beach for a week.

Nicolas Warren
03-23-2013, 08:51 PM
Sat 2 Feb ‘13

Snatch: 50x3x3, 70x2x2, 75, 80, 85, 70x2x3
C&J: 50x2, 70x2, 80, 90, 95, 100, 105
FS: 50x3, 90x3, 110x3, 120x3

Sun 3 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 125x5, 140x5x2
Press: 20x5, 40x5, 50x3, 55, 60x5x3
DL: 60x5, 90x4, 120x4, 140x2, 155x8
PUs: 5,5,5
Abs

Tue 5 Feb ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95, 100, 102.5, 105x, 106x, 106x, 90x1x5
BS: 60x5, 90x5, 120x5, 140x2, 150, 160

Wed 6 Feb ‘13

BS: 70x5, 100x5, 120x5, 140x2, 155, 165, 175x
Clean: 50x2, 80x2, 100, 110, 115, 120, 125, 130 (PB), 132.5 (PB)

Sat 9 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 120x5, 140x2, 150x3x10
Press: 20x5, 40x5, 50x3, 57.5
DL: 50x5, 100x4, 130x3, 150, 160x9

Sun 10 Feb ‘13

Snatch: 50x3x3, 70x2x2, 80x, 85x, 90, 92.5x1x2 (x3rd), 70x2x4
C&J: 50x2, 80x2, 90, 100, 110x1x3
FS: 70x3, 100x3, 110x3, 120x3
GHSUs: 15x2

Wed 13 Feb ‘13

Snatch: 50x3x3, 70x2x2, 80, 90, 95x (strap slipped), 100x
BS: 60x5, 90x5, 120x5, 140x2, 150, 160, 170

Thu 14 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 120x3, 140x2, 160, 175 (PB), 180 (PB)
Clean: 50x2x2, 70x2, 90, 100, 110, 120, 127.5, 110, 110, 115x1x3

Sat 16 Feb ‘13

Snatch: 50x3x3, 70x2x2, (S,HS,HHS) 80, 90, 95x, 100x, 90x1x2, 93x1x2, 95x
C&J: 50x3, 80x2, 100, 110, 120, 130 (PB) (tweaked a neck or back muscle with this one)

Sun 17 Feb ‘13

BS: 20x10x2, 60x5x2, 90x5, 120x5, 140x2, 150, 155x3x10

Wed 20 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 120x5, 150x2, 170, 185 (PB), 160x5 (PB)
Snatch: 50x3x3, 70x2x2, 80, 85x1x4
Snatch Pull: 100x3, 115x3
GHSUs: 20

Sat 23 Feb ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160x3x10
Press: 20x8, 40x8, 50x8x2
DL: 70x5, 110x4, 140x2, 165x10

Tue 26 Feb ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3x2
Press: 20x8, 40x8, 50x5
DL: 50x5, 100x4, 140x2

Sat 2 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80x1x3, 85
C&J: 50x2, 70x2, 80, 90, 100, 105x1x3
PUs: 5
GHSUs: 20

Sun 3 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160, 170, 140x3
Bench: 20x5, 50x5, 60x5, 70x5
DL: 70x5, 110x4, 140x3, 160x2, 180
PUs: 6,6

Tue 5 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105x, 107.5x
BS: 70x5, 110x5, 140x2, 160, 175, 190x
Clean: 50x2, 80x2, 100, 120, 135 (PB), 140x

Wed 6 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x2, 160, 175x2 (PB, x3rd)
Snatch: 50x3x3, 70x2x2, 80, 85, 90x1x2
PUs: 5,5

Thu 7 Mar ‘13
C&J: 50x2x2, 80x2, 100, 110, 120x1x2
Jerk from racks: 80, 100x1x5
FS: 50x3, 100x3, 120x3, 130x5 (PB)

Sat 9 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x2, 160, 177.5 (didn’t go for 2nd)
Bench: 20x5, 50x5, 65x5, 75x5x2
PUs: 5,5
DL: 70x5, 110x4, 140x3, 160

Sun 10 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 95x, 90, 90, 90x
C&J: 50x2, 80x2, 100x (fell backwards – I blame this on doing 5 sessions in a week)
PUs: 6
GHSUs: 20

Tue 12 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 95, 100x, 90x1x5
BS: 70x5, 120x3, 140x2, 160, 170x3 (PB)
Press: 20x5, 40x5, 50x5, 55x5, 60x5, 65
PP: 80x3x3

Wed 13 Mar ‘13

BS: 20x10, 70x5x2, 120x3x2, 150x2, 170, 180x2 (PB), 120x3x2
Clean: 50x3, 80x2, 90, 90, 100, 110, 120x (yogi’d it)
Clean Pull: 140x5, 160x3
PUs: 7

Sat 16 Mar ‘13

BS: 20x10, 70x5x2, 120x5x2, 150x3, 165x3 (x 4th)
Bench: 20x5, 50x5, 65x5, 75x5x3
PUs: 5,5,5
DL: 70x5, 120x5, 150x3, 170x4
GHSUs: 20, 20

Tue 19 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160, 170, 175
Snatch: 50x3x3, 70x2x2, 80x1x5
Jerk (on luxury blocks): 50x2, 80x2, 90x2, 100x2, 110x2, 120x2, 125x2 (PBs)

Thu 21 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160x4
C&J: 50x2, 70x2, 90x2, 100, 110, 115, 120, 110

Sat 23 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 92.5x1x3
SDL, SHP, PS, + 2 OHS: 70, 72.5, 75, 77.5, 80
BS: 70x8x2, 110x6x2, 140x4x2, 160x2x2
Press: 20x8, 40x6, 50x5, 60x3
PP: 70x2, 80x2, 90x2

Sun 24 Mar ‘13

C&J: 50x2x2, 80x2, 90, 100, 110, 115
CP, C, FS, PP, J: 80, 85, 90
FS: 110x3, 120x3, 130x3, 135x3
PUs: 5,5,5,5

Nicolas Warren
05-24-2013, 03:19 AM
Tue 26 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 95x, 80x2x5 (1/2 – x6th double)
BS: 70x5, 110x4, 140x2, 160, 175, 140x8

Sat 30 Mar ‘13

BS: 20x10, 70x5x2, 110x5, 130x3, 150x2, 170, 187.5 (pb), 190x, 145x9
OHS: 50x5, 70x3, 80x3, 90x2 (x3rd), 90x3x2
Snatch Pull: 50x3, 80x3, 100x3, 110x3

Sun 31 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90,
Snatch + Hang Snatch + High Hang Snatch: 70x1x4
C&J 50x2, 70x2, 90
FS: 50x3, 100x3, 120x3
PUs: 6x4
GHSUs: 20x2
Push-ups: 15x2

Tue 2 Apr ‘13

BS: 20x10, 70x5x2, 110x5, 130x3, 150x2, 170, 190x, 190x, 150x9
Snatch: 50x3x3, 70x2x2, 80x2x3

Sat 6 Apr ‘13

BS: 20x10, 70x10x2, 110x10, 140x3, 160, 180
Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x
Hang Snatch: 70x3x3, 75x3x3

Sun 7 Apr ‘13

C&J: 50x2x2, 70x2, 80, 90, 100, 110, 120
Jerk: 90x2, 95x2, 100x2, 105x2
FS: 90x3, 120x3, 130x3, 140x3
OHS: 60x3, 80, 90, 100x, 100x
PUs: 7x2
GHSUs: 20x2

Sat 13 Apr ‘13

BS: 20x10, 70x5x2, 110x5, 140x3, 160, 175, 152.5x3
Snatch: 50x3x3, 70x2x2, 80, 85, 90
Jerk: 50x3x2, 70x2, 80x2, 90x2, 100x2, 105x2
PUs: 6, 6, 7, 6
GHSUs: 20x3

Sun 14 Apr ‘13

Clean: 50x3, 80x3, 100, 110, 120, 130, 137.5 (pb)
FS: 50x3, 100x3, 125x3, 137.5, 147.5x2 (PB, x3rd)
Snatch: 50x3x3, 70x2x2, 75x3x2, 80x2x3, 85
PUs: 3

Sat 20 Apr ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160, 175, 182.5x, 140x3x3
Snatch: 50x3x3, 70x2x2, 80, 85, 90, 92.5x, 92.5, 95, 97.5x

Sun 21 Apr ‘13

Clean: 50x2x2, 80x2x2, 100, 110, 120, 130, 100, 105, 105, 110x2, 115x2
FS: 70x3, 110x3, 130, 140, 150 (x 2nd)
Jerk: 50x2, 80x3, 100, 110, 120, 130, 137.5x, 137.5x
Pulls: 137.5x8

Tue 23 Apr ‘13

Snatch: 50x3x3, 70x2x2, 80, 90, 92.5, 95, 97.5x
BS: 70x5, 110x5, 140x3, 160, 170

Wed 24 Apr’ 13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160x2x2
Clean: 50x2, 80x2, 100x2, 105x2, 110x2
Jerk: 50x4, 80x2, 90x2, 100x2, 105x2, 110x2
PUs: 7
GHSUs: 20

Thu 25 Apr ‘13

Hike – 10km

Sat 27 Apr ‘13

Helping with house move

Sun 28 Apr ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 145x3, 150x3
Snatch: 50x3x3, 70x2x2, 75x2, 80x2, 82.5x2, 85x2, 87.5x2, 90x2, 92.5 (1 ½)
C&J: 50x2, 80x2, 100x2, 110x2, 115x2
Clean Pull: 140x5, 160x5

Tue 30 Apr ‘13

Snatch: 50x3x3, 70x2, 80x2, 85x2, 90x2, 95x2 (pb), 97.5x2 (pb)
BS: 70x5, 110x5, 140x3, 160, 170, 110x15
PUs: 9,7

Wed 1 May ‘13

Clean: 50x3, 80x2, 100, 110, 120, 130, 140x, 140x
BS: 70x5x2, 110x5x2, 140x3, 160x2, 165x2
Jerk: 50x4, 80x2, 100, 110, 120, 130x
Hang Clean: 80x2, 90x2x4
FS: 50x3x5

Sat 4 May ‘13

Snatch: 50x3x3, 70x2x2, 80x2, 87.5x3 (pb), 90 (x//x), 90x3 (pb), 92.5x3 (pb)
BS: 70x5x2, 110x5x2, 140x3, 160x3, 170, 130x12
Jerk: 50x3, 70x3, 90x3, 100x3 (pb), 105x3 (pb)
PUs: 6x5

Sun 5 May ‘13

C&J: 50x2x2, 80x2, 100, 110, 120, 127.5, 132.5 (pb), 135x, 135 (pb)
FS: 50x3, 100x3, 130x3, 140x3x3
Clean Pull: 100x3, 130x3, 150x3x3

Tue 7 May ‘13

Snatch: 50x3x3, 70x2x2, 80x2, 90x2, 95 (x/), 100x2 (pb), 80x2, 82.5x2, 85x2, 87.5x2, 90x2
BS: 70x5, 110x5, 140x3, 160

Wed 8 May ‘13

C&J: 50x3, 80x2, 100x2, 110x2, 117.5x2 (pb)
FS: 50x3, 100x3, 130x3, 142.5x3x4
PUs: 7, 7, 6, 6, 5

Sat 11 May ‘13

Snatch: 50x3x3, 70x2x2, 80x3, 90 (xx/), 95x3 (pb)
FS: 50x3, 100x3, 130x2, 140, 145x3x3, 130x3x3

Sun 12 May ‘13

Clean: 50x3x3, 80x2x2, 100, 110, 120, 130, 140x
BS: 20x5, 70x5x2, 110x5x2, 140x3, 160x3x3
Jerk: 50x3, 80x3, 90x3, 100x3, 107.5 (//x)
PUs: 3

Tue 14 May ‘13

Snatch: 50x3x3, 70x2x2, 80x2, 90 (/x/), 97.5 (/x), 102.5x, 70x2, 80x2x2
Clean: 50x2, 80x2, 100x2, 110x2
BS: 70x5, 110x5, 140x3x2

Wed 15 May ‘13

FS: 20x5, 60x5x2, 90x3x2, 110x3, 130x2, 140, 147.5x3x3 (pb), 130x3x3
PUs: 8,8,6,6,5,6

Sat 18 May ‘13

FS: 20x10, 60x5x2, 110x3, 130x2, 140, 150x3x2 (pb), 130x3x4
Snatch: 50x3x3, 70x2x2, 80x2, 85x2, 90x2x3

Sun 19 May ‘13

C&J: 50x3x2, 80x2x2, 100x2, 110x2, 120x2 (pb)
BS: 70x5, 110x5x2, 140x3, 160x4
Snatch: 50x3x3, 70x2, 80, 90, 97.5 (PS-pb), 102.5x, 107.5x
PUs: 8

Thu 23 May ‘13

Clean: 50x3, 80x2x2, 100, 110, 120, 130, 140x, 140x
FS: 70x3, 100x3, 130x2, 145, 152.5x3 (pb), 135x3x4
PUs: 5x6

Nicolas Warren
08-23-2013, 11:22 PM
Sun 26 May ‘13

Snatch: 50x3x3, 70x2x2, 80x2, 90, 95x, 95, 100x, 100x, 100
C&J: 50x3, 70x2, 90x2, 100, 110, 120, 130x
FS: 70x3, 100x3, 130x2, 145, 155x2 (pb)

Tue 28 May ‘13

Snatch: 50x3x3, 70x2x2, 80x1x3, 90, 95, 100x, 100, 102.5 (xx), 102.5x, 102.5x, 102.5x, 102.5x, 90x2, 92.5 (xx), 92.5x2x3
FS: 70x3, 100x3, 130x2, 145, 157.5x2 (pb), 135x3x4
PUs: 10

Thu 30 May ‘13

Clean: 50x4, 80x2x2, 100x2, 110, 120, 130, 140x, 120, 100x2, 110x2x3
BS: 70x5, 110x5, 140x3, 160x2

… and so begins the winter of my discontent…

Wed 5 Jun ‘13

FS: 20x10, 60x5x2, 90x3, 130x2, 140, 150, 160 (x2nd) (pb), 130x3x3
SHP: 60x5, 80x4, 90x3
DL: 100x5, 140x3, 160x3

Thu 20 Jun ‘13

BS: 20x10, 60x5x2, 100x5x2, 120x5, 140x3
Press: 20x5, 40x5, 50x3x3
DL: 60x5, 100x5, 140x3

Mon 24 Jun ‘13

Snatch: 50x3x4, 70x3x3
FS: 50x5, 80x3x2, 100x3x2, 110x3x3
Sotts Press: 20x6, 30x6x2
Snatch Balance: 50x5x2
Snatch DL: 50x5, 80x5x2, 90x5
PUs: 5,5
GHSUs: 15

Wed 26 Jun ‘13

C&J: 50x2x2, 70x2, 80x2, 90x2x4
BS: 20x5, 70x5x2, 110x5x2, 140x3x2
DL: 70x5, 110x5, 140x5, 160x3
PUs: 5,5,5,5

Fri 28 Jun ‘13

Snatch: 50x3x3, 70x3, 75x3x4
BS: 70x5x2, 110x5x2, 140x3, 160
Press: 20x5, 40x5, 50x5x5
PUs: 8x8

Mon 1 Jul ‘13

50 burpees – 472 seconds.

Thu 4 Jul ‘13

25 burpees – 159s, 154s, 156s

Mon 8 Jul ‘13

75 burpees – 643s (50 burpees split 401s)

{from here on, training in my garage}

Fri 12 Jul ‘13

BS: 20x10, 60x10x5, 80x10x2
Press: 20x10, 40x10, 50x5x5
DL: 60x5, 90x5, 110x5
PUs: 5,5,5

*dropped 5 kilo plate on my foot. It really is dangerous.

Sun 14 Jul ‘13

Built a platform to lift on…

(planks)
FS: 20x8, 50x5, 70x5, 90x5x3
Press: 20x8, 40x5, 52.5x5x5
Snatch High Pull: 60x5x2, 70x5x2
Chin ups: 5,5,5,5

Tue 16 Jul ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 120x5x3
Press: 20x10, 40x5, 50x2, 55x5x5
DL: 50x5, 90x5, 120x5, 140x5
Knees to elbows: 10

Wed 17 Jul ‘13

FS: 20x10, 60x5x2, 90x4, 110x4x4
PUs: 6,6,6,6
Ring work

Fri 19 Jul ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 130x5x3
Press: 20x8, 40x5, 50x3, 57.5x5x3 (4th ////x)
DL: 60x5, 90x5, 120x3, 140, 150x5
Pull-ups and push-ups

Sat 21 Jul ‘13

FS: 20x10, 60x5x2, 90x3, 110x2, 120x3x3
C&P: 20x5, 40x5, 45x5x3
Chins: 6,6,6
Ring work

Tue 23 Jul ’13

BS: 60x5x2, 90x5, 120x5, 140x5x3
Press: 20x5, 40x5, 50x3, 55, 60x5x3
PUs: 7,8,8
C&PP: 50, 60, 65, 70

Thu 25 Jul ‘13

C&P: 20x10, 40x5, 42.5x5x4 (I thought it was 45…)
FS: 60x5, 90x5, 115x3, 125x3x4
Ring work
Chins: 5,5,5,5

Sat 27 Jul ‘13

Planks
BS: 20x5, 60x5x2, 90x5, 120x3, 135x2, 145x5, 120x6x2
Clean & Press: 20x5, 40x5, 50x3, 55x2, 60, 61x5, 50x8x2
DL: 90x5, 120x3, 140, 160x5
PUs: 10

Sun 28 Jul ‘13

Planks ‘n push-ups
C&P: 20x10, 40x5, 47.5x5x3
FS: 60x5, 90x3x5
PUs: 5,5,5,5,5
Ring work

Wed 31 Jul ‘13

C&P: 20x5, 40x5, 50x3, 55, 60, 62.5x5, 52.5x8,x7
FS: 20x5, 60x5, 90x3, 110x3, 120x2, 130x3, 110x3x4
PUs: 6,6,6,6,6

Thu 1 Aug ‘13

C&P: 20x3x2, 40x3x2, 45x3x2, 50x3x2, 50x5x3
BS: 60x5, 90x5, 120x5, 140x2, 150x3, 120x5x3
Chins: 6,6,6
Ring work
Side bends

Sat 3 Aug ‘13

C&P: 20x5, 40x5, 50x3, 55, 60, 63.5x3x2 (x 4th), 50x10x2
BS: 60x10, 90x10, 115x10
DL: 60x5, 100x5, 130x3, 150x10
PUs: 13

Sun 4 Aug ‘13

FS: 20x10, 60x5x2, 90x3, 115x3, 125x2, 135x3, 115x3x5
C&P: 20x5, 40x5, 50x3, 55x5x3
PUs: 6,6,6

Thu 8 Aug ‘13

C&P: 20x5, 40x5, 50x5, 55x3, 60, 63.5x5, 50x12,x6
PUs: 8,6
FS: 20x5, 60x5, 90x3, 110x3

Sat 10 Aug ’13

-right knee feels like crap

C&P: 20x5, 40x5, 50x3, 55x2, 60, 65x3, 55x6x4
BS: 60x5, 100x5, 130x5, 150x3
DL: 60x5, 100x5
PUs: 10

Sun 11 Aug ‘13

-right knee still feels like crap

FS: 20x5, 70x5x2, 110x3x2, 70x5x5
Press: 20, 40x5x3
PUs: 5,5,5

Mon 12 Aug ‘13

Planks
BS: 20x10x2, 60x10, 90x5x3 (w/ pause)
PUs: 5,5,5

Wed 14 Aug ‘13

C&P: 20x5x2, 40x5, 50x3, 55x2, 60, 65x5, 52.5x10x2
FS: 50x5, 80x5x5
PUs: 5,5,5,5,5,5,5

Thu 15 Aug ‘13

Pause BS: 20x5, 60x5x2, 90x5, 100x5, 105x5, 110x5x5
PUs: 3
Planks

Sat 17 Aug ‘13

- Got an Uesaka comp barbell

Snatch: 50x2x6
C&P: 20x5, 40x5x2, 50x3, 57.5x2, 62.5, 66x3 (PB), 56x6x4
FS: 20x5, 70x5, 90x5x3
PUs: 3

Sun 18 Aug ‘13

Clean: 50x3, 70x2x2, 75x2x2, 80x2x4
Pause BS: 70x5, 100x5, 120x5
PUs: 5

Mon 19 Aug ‘13

Snatch: 20x3x2, 50x3x3, 60x2x4
C&P: 50x5x3
FS: 20x5, 70x5, 100x3x3
PUs: 10

Wed 21 Aug ‘13

C&P: 20x5x2, 40x5, 50x3, 57.5x2, 62.5, 66x5 (pb), 55x10,x9
2xClean + 2xPP: 70, 75, 80, 85
Pause BS: 70x5, 105x5, 125x5x3
PUs: 7,7,7

Thu 22 Aug ‘13

Snatch: 20s, 50x3x3, 60x3, 70x3x3
Snatch Pull: 80x3x3
FS: 70x3, 100x2x3
PUs: 7,7

Sat 24 Aug ‘13

Press: 20x5x2, 40x5, 50x3, 57.5x2, 62.5, 67.5x5 (pb) , 57.5x6x4
Clean: 70x2, 80x2, 90x2x4
Pause BS: 70x5, 100x5, 120x3, 130x5x3
PUs: 7,7,7

Few things going on here... when life give you lemons, probably best to make lemonade... ie; when you can't do the oly lifts because your barbell doesn't spin and you've got crappy upper body strength, press.