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Old 12-31-2011, 05:43 PM   #174
Nicolas Warren
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Join Date: Jun 2010
Posts: 190
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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...
__________________
Age/Height/BW: 29/6'/100kg.
Snatch: 114kg. C&J: 140kg. BS/FS: 195/160kg.
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