Martins Log

[Martin Phoenix]

Hi All

Starting a training log here. A bit of back ground info: Used to be a jogger, liked half marathons. Started Kettlebell Lifting a few years ago (2008/09) when I joined the Fire Service and from there I got into crossfit. Boxed on that just under a year ago to focus on Oly Lifting after doing my CF Oly Cert with Coach B.

I wont pretend to know what I'm doing with my programming. I currently take the 5 day Cathletics training cycles and apply the program outlined in the 'The Simplest Olympic Weightlifting Program In The World' article. This is working out ok for me at the moment. I'd welcome any and all comments/advice/criticism. To be honest that's why I'm here.

I'll start with what I've done this week so far:

Monday 14/05/12

Snatch - 61.5kg x 2, 67kg x 2, 70kg x 2, 74.5kg x 1, 79kg x 1, 74.5kg x 1
Snatch pull - 79kg x 2, 83.5kg x 2, 87.5kg x 2
Front squat - 104kg x 2, 110.5kg x 1 x 2
Ring rows - 10 x 5
15kg Fatgrip DB holds - 60s, 35s, 31s

Tuesday 15/5/12

10min 16kg KB Core workout

Tabata DUs

Wednesday 16/05/12

Jerk - 77kg x 3, 82kg x 2, 87.5kg x 2, 92.5kg x 2 x 2
Jerk balance - 56.5kg x 3 x 3, 67kg x 3 x 2
Snatch balance - 57kg x 4 x 3
8kg DB reverse flys - 15 x 4

[Martin Phoenix]

Friday 18/05/12

Clean & jerk - 72kg x 2, 77kg x 2, 82kg x 2, 87.5kg x 1, 92.5kg x 1, 87.5kg x 1
Clean pulls - 94.5kg x 2, 100kg x 2, 105kg x 2
Back squat - 112kg x 3 x 3
Chins - 10kg x 1-5 x 2

[Martin Phoenix]

Saturday 19/05/12

Don't feel like doing much today.

Roll outs - 11 x 5

http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html

Found the above today.. It's a beginners lifting program by Glen Pendlay. The lad from California Strength

It's a bit more involved than what I'm doing at the moment but I like the look of it (back squat twice a week). Will spend this week trying to get me head round it and maybe implement it after this cycle ends next week. I honestly don't know what I'm doing with programming percentages etc. but will have a butchers and see what happens.

[Martin Phoenix]

Tuesday 22/05/12

Started that Pendlay programme today.

Snatch 1 x 10 - 75, 80, 85, 90(PB), 85, 80, 82.5, 85, 85, 85
Clean pull + hang clean from knee 2+1 x 5 - 80, 80, 85, 90, 90
Push press 5 x 3 - 65, 70, 72.5
Back squat - 110kg x 5 x 2, 110kg x 11
Ring rows - 10 x 3

Used a belt on the squats for the first time today.

A 90kg snatch is one of my 2012 goals. Happy about that. Also looked back at the last time I did 110kg on the back squat in a LP last set max effort style. It was a just under a year ago and I maxed at 5 reps compared to todays 11.

[David Boyle]

Good stuff Martin. You really put a gem out there for the Pendlay site. I may start that myself...! Good numbers your putting up.

[Martin Phoenix]

Good stuff Martin. You really put a gem out there for the Pendlay site. I may start that myself...! Good numbers your putting up.

Cheers Mate.. Not to bad yourself.

Wednesday 23/05/12

Shoulder is playing up again. I've been including DB raises etc to help even out some imbalances. It's helping but there is still something not right. Went on the hunt and found this..

http://www.t-nation.com/free_online_article/most_recent/shoulder_shocker

I'll ignore the bit about not going over head but take on the rest.

So... 100 blue band pullaparts.

Roll outs 11x5

Thursday 24/05/12

Snatch pull + hang snatch (knee) 2+1 x 5 - 70kg, 70kg, 72.5kg, 72.5kg, 72.5kg
Clean and jerk 1 x 10 - 80kg, 90kg, 95kg, 100kg, 105kg(PB), 95kg, 95kg, 95kg, 95kg, 95kg
Front squat 100kg x 3 x 3

12 x seated plate raise 10kg
12 x seated lateral raises 5kg
10 x seated clean and jerk 5kg
3 times

100 band pullaparts

Used the belt on my working clean and jerks. Tried 107.5 after the PB. Cleaned it for a clean PB but bottled the jerk. Legs were fried after that and made the next 5 hard.

Friday 25/05/12

100 band pullaparts

Saturday 26/05/12

Snatch 2 x 5 - 75kg, 77.5kg, 80kg, 80kg, 77.5kg
Clean pull + hang clean (hip) 1+1 x 5 - 75kg, 80kg, 85kg, 90kg, 92.5kg
Neck jerk 2 x 5 - 90kg, 95kg, 100kg, 105kg, 110kg, 115kg x 1 for a cheeky PB then 120kg for a PB on the PB.
Back squat 112kg x 5 x 2, 112kg x 10
Chins 10kg x 1-5, 1-4
100 band pullaparts

No pain on the neck jerks. That is typically where I would get pain due to the shoulder flexibility required. Pullaparts are my new best friend.

[Martin Phoenix]

Monday 28/05/12

PT session at work. It was basically a 30 min abs beasting. 3 mins on 1 min off 10 times of different things.

Later

Snatch pull + hang snatch (hip) 2+1x5 - 65, 70, 70, 72.5, 75
Clean and jerk 2x5 - 80, 85, 90, 95, 95
Back squat 114kg x 5, 114kg x 10
20kg Fatgripz DB rows 3 sets if max rep - R15/L8, R12/L11, R13/L9

100 band pullaparts


Tuesday 29/05/12

100 band pullaparts

Wednesday 30/05/12

Busy night last night and working in the sun for most of today has left me feeling like I can't be bothered.

Snatch 1x10 - 75, 80, 80, 82.5, 80, 80, 80, 80, 82.5, 80
Hang clean (hip) + hang clean (knee) 1+1 x 5 - 80, 80, 85, 87.5, 90
Press - 50kg x 5 x 2, 50kg x 7
Front squat 102kg x 3 x 3

12 x seated plate raise 10kg
12 x seated lateral raises 5kg
10 x seated clean and jerk 5kg
3 times

Had a look back in me log. Last strict pressed 50kg 22/06/11 and managed 5 reps. I'm 2 reps up. I'm actually pleased about that. Wasn't wobbling all over the place and turning it into some kind of ugly twisting side press thing either.

100 band pullaparts

[Martin Phoenix]

Thursday 31/05/12

100 band pullaparts

Friday 01/06/12

Hang snatch (hip) + hang snatch (knee) 1+1 x 5 - 65kg, 70kg, 75kg, 70kg, 72.5kg
Clean and jerk 1 x 10 - 90kg, 95kg, 100kg, 100kg, 100kg, 100kg, 100kg, 100kg, 100kg, 100kg
Back squat 116kg x 5 x 2, 116kg x 10
Chins - 10kg x 1-5 x 2
100 band pullaparts

Happy with 8 reps at just over 95% on the clean and jerk.

Saturday 02/06/12

100 band pullaparts

Roll outs 12 x 5

[Martin Phoenix]

Monday 04/04/12

Snatch 1 x 10 - 75kg, 77.5kg, 80kg, 82.5kg, 80kg, 77.5kg, 77.5kg, 60kg, 65kg, 70kg
Clean pull + hang clean from knee 2+1 x 5 - 80kg, 85kg, 90kg, 80kg, 85kg
Push press 5 x 3 - 70kg, 70kg, 75kg
Back squat - 118kg x 5 x 2, 118kg x 8
20kg fatgripz DB rows - L15/R15, L12/R15, L12/R14

Bad effort in general today. Training at work so had a number of interruptions. Keeping an eye in back squat technique. Bending forward to much. Need to keep chest up.

Tuesday 05/06/12

Circuit at work including tyre drags, burpees, tyre flip jump in jump out and some working from hight/casualty raising and lowering stuff. Good fun

Followed it up with:

3 bar gets ups L/R
10 T2B
3 times.

Used a 6 foot bar on the get ups so not to sure how heavy it was. Maybe 15 or 17.5kg with 5s on either side.

Thursday 24/05/12

Snatch pull + hang snatch (knee) 2+1 x 5 - 70kg, 72.5kg, 75kg, 75kg, 75kg
Clean and jerk 1 x 10 - 90kg, 95kg, 100kg, 102.5kg, 102.5kg, 100kg, 100kg, 95kg, 95kg, 95kg
Front squat 104kg x 3 x 3

12 x seated plate raise 10kg
12 x seated lateral raises 5kg
10 x seated clean and jerk 5kg
3 times

[Martin Phoenix]

Friday 25/05/12

100 band pullaparts

Saturday 26/05/12

Snatch 2 x 5 - 75, 77.5, 80, 80, 77.5
Clean pull + hang clean (hip) 1+1 x 5 - 75, 80, 85, 90, 92.5
Neck jerk 2 x 5 - 90, 95, 100, 105, 110, 115kg x 1 for a cheeky PB then 120kg for a PB on the PB.
Back squat 112kg x 5 x 2, 112kg x 10
Chins 10kg x 1-5, 1-4

Monday 28/05/12

PT session at work. It was basically a 30 min abs beasting. 3 mins on 1 min off 10 times of different things.

Later

Snatch pull + hang snatch (hip) 2+1x5 - 65, 70, 70, 72.5, 75
Clean and jerk 2x5 - 80, 85, 90, 95, 95
Back squat 114kg x 5, 114kg x 10
20kg Fatgripz DB rows 3 sets if max rep - R15/L8, R12/L11, R13/L9

100 band pullaparts


29/05/12

100 band pullaparts

Wednesday 30/05/12

Busy night last night and working in the sun for most of today has left me feeling like I can't be bothered.

Snatch 1x10 - 75, 80, 80, 82.5, 80, 80, 80, 80, 82.5, 80
Hang clean (hip) + hang clean (knee) 1+1 x 5 - 80, 80, 85, 87.5, 90
Press - 50kg x 5 x 2, 50kg x 7
Front squat 102kg x 3 x 3

12 x seated plate raise 10kg
12 x seated lateral raises 5kg
10 x seated clean and jerk 5kg
3 times

Been best part of a year since I strict pressed. Will compare numbers later if I get a min. Still rubbish at it. Wasn't wobbling all over the place and turning it into some kind of ugly twisting side press thing though. So not all bad.

100 band pullaparts

Had a look back in me log. Last strict pressed 50kg 22/06/11 and managed 5 reps. I'm 2 reps up. I'm actually pleased about that.

Thursday 31/05/12

100 band pullaparts

Friday 01/06/12

Hang snatch (hip) + hang snatch (knee) 1+1 x 5 - 65, 70, 75, 70, 72.5
Clean and jerk 1 x 10 - 90, 95, 100, 100, 100, 100, 100, 100, 100, 100
Back squat 116kg x 5 x 2, 116kg x 10
Chins - 10kg x 1-5 x 2
100 band pullaparts

Happy with 8 reps at just over 95% on the clean and jerk.

Saturday 02/06/12

100 band pullaparts

Roll outs 12 x 5

Monday 04/04/12

Snatch 1 x 10 - 75, 77.5, 80, 82.5, 80, 77.5, 77.5, 60, 65, 70
Clean pull + hang clean from knee 2+1 x 5 - 80, 85, 90, 80, 85
Push press 5 x 3 - 70, 70, 75
Back squat - 118kg x 5 x 2, 118kg x 8
20kg fatgripz DB rows - L15/R15, L12/R15, L12/R14

Bad effort in general today.

Tuesday 05/06/12

Bank holiday PT fun at work.

Working in teams of 3 (one team of 4)
3 stations - tyre drag back and forth, burpees, tyre flip jump in jump out. Working as long as it takes the other team to each set up a raising system, raise and lower a casualty and then put there kit away.

Followed it up with:

3 bar gets ups L/R
10 T2B
3 times.

Used a 6 foot bar on the get ups so not to sure how heavy it was. Maybe 15 or 17.5kg with 5s on either side.


Thursday 07/06/12

Snatch pull + hang snatch (knee) 2+1 x 5 - 70, 72.5, 75, 75, 75
Clean and jerk 1 x 10 - 90, 95, 100, 102.5, 102.5, 100, 100, 95, 95, 95
Front squat 104kg x 3 x 3

12 x seated plate raise 10kg
12 x seated lateral raises 5lg
10 x seated clean and jerk 5kg
3 times

Friday 08/06/12

Roll outs - 15 x 4

Saturday 09/06/12

Snatch 2 x 5 - 77.5kg, 77.5kg, 80kg, 80kg, 80kg
Clean pull + hang clean (hip) 1+1 x 5 - 80kg, 85kg, 90kg, 90kg, 95kg
Neck jerk 2 x 5 - 90kg, 95kg, 100kg, 102.5kg, 102.5kg (x 1 - failed the 2nd rep)
Back squat 120kg x 5 x 3
Hammer chins - 10, 6

Although snatch numbers are up compared to 2 weeks ago technique felt sloppy. Focused on keeping on my heels and that seemed to helped. Decided to box the max rep squat set as its not in the original programme and is probably just making it harder to recover.

Monday 11/06/12

Snatch pull + hang snatch (hip) 2+1x5 - 70, 72.5, 75, 77.5, 77.5
Clean and jerk 2x5 - 80, 85, 90, 95, 95
Back squat 122kg x 5 x 3
Fatgripz bb rows - 45kg x 10 x 3

Tuesday 12/06/12

12 x 10kg plate front raises
12 x 5kg DB lateral raises
10 x 5kg seated clean and press
3 times

50 x 5kg double DB over head sit up
800m run (jog)

Wednesday 23/06/12

Snatch 1 x 10 - 70, 75, 80, 80, 77.5, 77.5, 80, 82.5, 80, 80
Hang clean (hip) + hang clean (knee) 1+1 x 5 - 80, 90, 92.5, 95, 97.5
Press - 51kg x 5 x 3
Front squat - 106kg x 3 x 3

Friday 15/06/12

Hang snatch (hip) + hang snatch (knee) 1+1 x 5 - 70kg, 72.5kg, 75kg, 75kg, 75kg
Clean and jerk 1 x 10 - 90kg, 95kg, 100kg, 100kg, 100kg, 90kg, 95kg, 97.5kg, 100kg, 100kg
Back squat 124kg x 5 x 3
Chins - 10kg x 1-5, 1-4, 4

Tabata double unders.

Neglected me stretching this week and it shows. Body felt wrong, especially on the clean and jerks. Numbers ok.

Monday 18/06/12

Snatch 1 x 10 - 75kg, 77.5kg, 80kg, 82.5kg, 85kg, 87.5kg, 80kg, 82.5kg, 85kg, 80kg
Clean pull + hang clean from knee 2+1 x 5 - 85kg, 85kg, 90kg, 92.5kg, 95kg
Push press - 72.5kg x 5 x 3
Back squat - 126kg x 5 x 3
25kg fatgripz DB rows - L12/R13, L10/R11, L7/R10

Seem to have developed a bad habit of falling forward after the catch on the snatch. McQueen said I was landing on me toes. Calfs are tight at the mo so might just be that. I was failing at 95-100% of me max though so not going to beat me self up too much.

Tuesday 19/06/12

Roll-outs - 20 x 3

Got a cold.