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Steve Burke
11-22-2011, 04:45 AM
Hi all,

Thought I would start logging my training here. Sorry for the long postÖ

Current lifts (short term goal) everything is in Kgs:

Deadlift: 230 (250)
Stiff legged deadlift: 220 (dont really care)
Oly squat: 160 (180)
Front squat: 130 (150)
Clean: 110 (120)
Jerk: 115 (130)
Snatch: not done one in a couple of years (90)

I have done a couple of u90Kg strongman comps this year, will be doing a couple next year but also want to do a weightlifting comp and maybe a powerlifting comp if I can ever be bothered to bench press lol.

Here are a couple of recent vids from the last comp I did in September:

Deadlift: 210, 220, 230 (equal PB)

http://www.youtube.com/watch?v=OUJN69bT-yU&feature=player_embedded

I have done some work since then Iím hoping for at least 240, maybe a cheeky 250. Pulled my right glute a little from locking out a SLDL so will have to re-test my conventional deadlift soon.


OH medley: 80Kg log, 44Kg dumbbell, 80Kg fixed axle

http://www.youtube.com/watch?v=5rW9ToLCqbU&feature=player_embedded

Rushed the second log, tried to take a breath when the log was racked, this threw me off for the rest of the event.


20 Nov:

Oly Squat: worked up to 5x5 @ at 112.5.

Felt nice, slowed decent which has helped to keep balance on the way up. Tend to fail all my squats forward so Iím trying to fix this.

Clean: Worked to 7 singles at 85kg

Having to re-learn parts of this, I was originally taught to crash the bar into my legs on the second pull. As a result I was always chasing the bar forwards. A couple of PB power cleans attempts have been failed previously even though the bar had hit my clavicles ha ha!

Steve Burke
11-22-2011, 01:44 PM
22 Nov

Fronties:
50Kg: 5-5
70Kg: 3
85Kg: 3-3-3-3-3-3

Only time for a quick one tonight.

Derek Simonds
11-23-2011, 08:59 AM
Glad you are posting here. I look forward to following your log.

Steve Burke
11-26-2011, 01:12 AM
Glad you are posting here. I look forward to following your log.

Cheers mate :)

Sat 26 Nov

Only time for a very quick one this morning. This week has been mental!

Power clean doubles:
50Kg: 1-1-1
60Kg: 1-1
70Kg: 1
75Kg: 1-1-1-1-1-1-1-1

First pull was a bit quicker without crashing the bar into my legs for the second pull. Getting there...

Steve Burke
11-27-2011, 08:19 AM
Sunday 27 Nov

Oly Squat:

40Kg: 5
60Kg: 5-5
80Kg: 5
100Kg: 5
120Kg: 3
130Kg: 1
144Kg: 1-1-1-1-1-1

First set was a bit ropey but improved a lot after that. slowed decent down which helped.

Steve Burke
11-28-2011, 11:08 PM
Monday 28

Oly squat:
60Kg: 5
80Kg: 5-5
100Kg: 5
117.5Kg: 5-5-5-5-5

Snatch balance:
10 triples at 40Kg

Squats feeling nice starting to get used to 5's. Snatch balance only light but good to get a bit of work in.

Steve Burke
11-30-2011, 01:12 PM
Weds 30 Nov

Oly Squat:
60Kg: 5
80Kg: 5
100Kg: 3
120Kg: 1-1
130Kg: 1
146Kg: 1-1-1-1-1-1

Clean:
40Kg: 2-2
60Kg: 2-2-2
80Kg: a few
90Kg: a few more

slowed the clean down as i was catching the high and riding them down.

Derek Simonds
12-01-2011, 05:37 AM
When you say Oly Squat is that a high bar back squat? Thanks!

Steve Burke
12-01-2011, 06:24 AM
When you say Oly Squat is that a high bar back squat? Thanks!

Yup thats the one, high bar, upright torso, depth so hamstrings are coverig the calfs. Really like this way of squatting. :)

Steve Burke
12-02-2011, 11:36 PM
Fri 2 Dec:

Fronties:
60Kg: 3-3
85Kg:3-3-3-3-3-3

Pendlay rows:
70Kg: 5
100Kg: 5-5-5-5-5

Ab roll outs:
10-10-10

Second week of squatting 3 times a week. So far so ordinary :)

There has been a distinct lack of pressing of late. this will change.

Steve Burke
12-07-2011, 01:20 PM
Wednesday 7 Dec

Oly Squats:
40Kg: 5
60Kg: 5-5
80Kg: 5
100Kg: 5
120Kg: 5-5-5-5-5

Deads:
60Kg: 5-5
100Kg: 5
150Kg: 3
170Kg: 3
190Kg: 3

Pendlay Rows:
110Kg: 5-5-5

Got some advice on bar position from Tom Martin which really helped. Move bar back slightly. Really helped.

Deads were good for confidence, felt snappy. Ramp triples up for a few weeks i think.

Steve Burke
12-08-2011, 12:17 PM
Thurs 8 Dec

Front squats:
40Kg: 5
60Kg: 3-3-3
87.5Kg: 3-3-3-3-3-3

RDL's:
60Kg: 10-10-10-10-10

Another quick one... hoping things will ease up pretty soon time wise.

Percentages seem a bit low on the fronties but if thats what the program says, that is what i must do. I think this session is designed to be more for recovery but still...

Steve Burke
12-10-2011, 11:45 AM
Sat 10 Dec:

First sesh with my new coach Kev :cool:

Snatch needs plenty of work, concentrated on OH Squats, snatch balances and some Sots Presses no heavier than 40Kg. Will add these in with my warm ups.

C&J:
40Kg: 1-1-1
60Kg: 1-1-1
70Kg: 1-1
80Kg: 1
90Kg: 1-1-1
95Kg: 1
100Kg: 1

High hang cleans:
70Kg: 3-3-3

Not C&J'd that much for a while, Cleans improving but are just 'one speed' at the moment think i am maybe focusing too much on not crashing the bar into my legs. Need to put some distance betwen my power clean and full clean. Jerks were nice and snappy. Will add in more clean pulls.

Cracking session, learned loads and cant wait for the next one :cool:

Steve Burke
12-17-2011, 07:17 AM
Sat 17 Dec: Weightlifting sesh with Kev

Sots press, OH squat and snatch practice:
No heavier than 40Kg, mobility getting better, getting used to staying at the bottom of the squat. Lots better than last week. Sots press is a definate keeper

C&J: worked on holding off the second pull until bar is around pocket height (about an inch or two higher than before, loads better. no heavier than 85Kg. Cleans felt much better. Jerks were fine.

Steve Burke
12-19-2011, 12:47 PM
Monday 19 Dec

20Kg Sots press (twist on last rep): 5x5
20Kg 3 Snatch Balance, 5 Sots press: 1-1-1-1-1

Snatch Pulls (to sternum):
40Kg: 3-3-3
60Kg: 3
80Kg: 3-3-3

kept bar nice and close on these

Clean pulls:
60Kg: 3-3-3
70Kg: 3-3
90Kg: 3-3 (going to shit at this point so stopped, catching bar too low)

Pendlay rows:
90Kg: 5x5

Steve Burke
12-21-2011, 02:07 PM
21 Dec

Sots Press:
20Kg: 5x5

Snatch Balance:
40Kg: 3-3-3-3

Oly Squat:
60Kg: 5-5
80Kg: 5
100Kg: 5
122.5Kg: 5 (felt shit)

Snatch pulls:
60Kg: 3
70Kg: 2-2
80Kg: 2-2-2-2-2

Clean pulls:
60Kg: 2
80Kg: 2-2 (still shit at these so stopped)

Cleans:
60Kg: 1-1-1
70Kg: 1
80Kg: 1
90Kg: 1-1-1-F(through laziness)-1


Sots presses are getting better, will start slowly adding weight to these.

Snatch pulls getting better, still nice and close and to sternum height.

Just cant get my head around clean pulls, catching weight too low so no point doing them. Cleans are getting better though.

Steve Burke
12-24-2011, 07:27 AM
24 dec

Sots press: lots
Snatch Balance: plenty
Deep Knee Bends: W**k (again)
OH Squat: Worked up to 7 paused triples at 60Kg. Need to get the wrists used to these. balance getting better.

Steve Burke
12-26-2011, 06:29 AM
26 Dec

Sots Press

Snatch Balance:
40Kg: 3-3-3

Paused OH Squat:
40Kg: 3
50Kg: 3-3
65Kg: 3-3-3-3-3

Snatch Pulls:
50Kg: 2
60Kg: 2-2
82.5Kg: 2-2-2-2-2-2-2

Pendlay rows:
60Kg: 5
80Kg: 5
105Kg: 5-5-5

Steve Burke
12-31-2011, 04:17 AM
31 Dec

Sots Press
Snatch Balance
OH Squat

C&J:
50Kg: 1-1-1-1
60Kg: 1-1-1
70Kg: 1-1

Feeling really flat

Power Clean:
80Kg: 1-1
90Kg: 1-1-1-F-1

Poor sesh, moving slow and poor.

Steve Burke
01-06-2012, 03:08 AM
5 Jan

Quick sesh....

Snatch pulls:
50Kg: 2-2
60Kg: 2
77.5Kg: 2-2-2-2-2-2-2

Pendlay rows:
50Kg: 5-5
70Kg: 5
97.5Kg: 5-5-5-5-5

Snatch pulls were to upper part of chest, catching the bar better on the hips, they got better on the later sets. Dropped the weight compared with previous sessions, will work up from this weight again.

Rows were quick and snappy, slowed a little on the last set.

Steve Burke
01-11-2012, 01:18 PM
Weds 11 Jan

Split Jerk:
40Kg: 3-3
60Kg: 2-2
70Kg: 2
75Kg: 1-1
80Kg: 1
85Kg: 1
90Kg: 1
95Kg: 1
100Kg: 1-1-1-1-1

Pushies:
80Kg: 3-3-3

RDL's:
60Kg: 5
70Kg: 5-5-5-5-5-5-5

Jerks were nice, not done them for a few weeks, pushies were all over the shop after the jerks. I have no idea if RDL's will do anything but i'll try them for a bit.