Eric's Training Log
I would not have believed that a three week vacation, with no strength training involved in said vacation, would result in such a lack of strength, but it did result in a lack of strength. This is my attempt to bring my numbers back up and beyond.
I mostly do the Olympic lifts and the squat variations. My short term goal is to get a body weight snatch, body weight cj, 2x body weight bs, 1.5x body weight fs, and body weight ohs. My goals after these goals are, obviously, to increase those lifts.
Monday, October 20, 2008
(All weights in lbs. every squat ata)
ohs (1x2) 75 (1x1) 80 (1x2) 85 (1x2) 95 (1x1) 100 (1x2) 105
cj (1x2) 95 (1x1) 100 (1x2) 105 (2x1) 115 (1x2) 120 (1x1) 125
bs (1x2) 135 (1x2) 155 (1x1) 175 (1x2) 185 (1x1) 190
ps (1x2) 55 (1x1) 65 (1x4) 85
fs (1x2) 155 (1x1) 165 (2x2) 170
hspu - nose to floor, full extension with five second pause at the bottom - 3 reps, 5 reps.
dead hang pull ups - 8
Wednesday, October 22, 2008
Snatch - 65 lbs x1 75 lbs x1 75 lbs x1 75 lbs x1 75 lbs x1
cj 1x2 95 lbs 1x1 105 lbs 1x1 115 lbs1x1 125 lbs 1x1 130 lbs 1x1 135 lbs 1x2 115 lbs
fs 3x3 165 lbs
Hello and welcome!
Not trying to make a huge buying plug, but if you haven't read Greg's book yet, its an amazing resource of information!
Also, I found that video taping my lifts, then immediately watching them off the camera helped me immensely in getting my form down and getting the weight up. I put 40 pounds on my max clean and jerk just through form!
My form on the snatch and the clean and jerk could definitely use a lot of work. I will try to record myself during my next training session. Also, would you recommend attempting a 'heavy' snatch or clean and jerk sans bumper plates? The gym I attend does not have bumper plates, which makes it hard, nay impossible, to dump the bar if I had to dump the bar.
Without bumpers it is really hard to safely dump the weights. When I travel and work out in a gym without bumpers I work triples with weights I feel comfortable controlling down.
Hope that helps.
Thursday, October 23, 2008
bs 10x3 175
sn pp (95 105 115 125 *3)
sn pull 135*3 155*2
hps (65 75 85 *3)
hspu 10 8 5
Friday, October 24, 2008
Muscle sn: 85 x3 90 x3 95 x3 105 x3
2 pos cln flr. hang: 105 x2 110 x2 115 x2
zercher squats: 115 x5 120 x5 130 x3 145 x3 155 x2
concentric zercher squats: 160 x1 165 x1
notes: This is my first time doing Zercher squats, so I kept it light. I really enjoyed doing them. I will be seeing them more often.
Saturday, October 25, 2008
ohs: 65 x3 85 x3 95 x3 105 x3 110 x3 115 x3
split jerk: 115 x2 125 x2 130 x2 135 x2 145 x2
zercher squats: 145 x5 150 x5 155 x3 160 x2
sit ups: 4x25
dead hang pull ups (as slow as possible with a second pause at the top and bottom): 5 3
db swings: 3x3 100
bar curls: 3x5 100
hspu: 2x6 parallel with the wall. nose to floor. full extension.
fs: 2x2 150
Sunday, October 26, 2008
ps+ohs: 2+1 4 sets @ 85
bs: 180 x3 185 x3 190 x2
barbell curls: 3x5 @ 110
zercher squats: 6x2 @ 160
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