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Old 05-16-2012, 02:16 PM   #1
Martin Phoenix
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Join Date: May 2012
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Talking Martins Log

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
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Old 05-18-2012, 10:16 AM   #2
Martin Phoenix
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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
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Old 05-20-2012, 11:09 AM   #3
Martin Phoenix
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Saturday 19/05/12

Don't feel like doing much today.

Roll outs - 11 x 5

http://www.pendlay.com/A-Training-Sy...ers_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.
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Old 05-22-2012, 08:15 AM   #4
Martin Phoenix
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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.
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Old 05-26-2012, 03:37 AM   #5
David Boyle
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Good stuff Martin. You really put a gem out there for the Pendlay site. I may start that myself...! Good numbers your putting up.
__________________
"One must try everyday to expand one's limits."
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Old 05-26-2012, 11:07 AM   #6
Martin Phoenix
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Quote:
Originally Posted by David Boyle View Post
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_...oulder_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.
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