Thread: Martins Log
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Old 06-21-2012, 05:57 AM   #10
Martin Phoenix
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Join Date: May 2012
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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.
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