William's Log

[William McAlpine]

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
5x1 165 lbs (3/5)

97.1% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
1x1 175 lbs
3x1 195 lbs (3/3)

95.1% max

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 205 lbs
1x1 245 lbs
1x5 290 lbs

Press

1x5 45 lbs
1x1 95 lbs
1x1 115 lbs
1x4 135 lbs

Training Video


Notes

Snatches: Much better today. Was kicking the bar out in front and I figured a cue that helped me get the last two.
Clean and Jerks: Just did 3 because someone was waiting to use the platform.
Squats: Easy.
Press: approaching a pr!

[Blake Nelson]

youre squats are killing it. What cure did you use for the snatchs

[William McAlpine]

Originally Posted by Blake Nelson

youre squats are killing it. What cure did you use for the snatchs

I commented on one of the videos.

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
1x1 155 lbs
5x1 166.25 lbs (3/5)

Clean and Jerk

1x2 115 lbs
1x1 155 lbs
1x1 175 lbs
1x1 190 lbs
3x1 205 lbs (3/3)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 190 lbs
1x1 230 lbs
5x5 270 lbs

Press

1x5 45 lbs
1x1 95 lbs
5x5 110 lbs

Notes

Snatches: got lazy on the ones i missed
C&J: excellent today, some of the bumpers broke so i just went up to 205. form has improved a ton!
Squats: hard today
Press: really hard today

[William McAlpine]

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 150 lbs
5x1 167.5 lbs (3/5)

98.5% max

C&J

1x1 155 lbs
1x1 175 lbs
1x1 190 lbs
3x1 206.5 lbs (3/3)

New max.

Deadlifts

1x3 155 lbs
1x2 225 lbs
5x1 275 lbs



Training Video

Notes

Got to the gym and literally had to wait 50 minutes for the platform because these two guys were taking 15 min deadlift breaks. Energy was low (I guess thats why its called recovery day, lol). Snatches were pretty slow. Wasn't finishing my pull on the C&J. Someone was using the squat rack and I was tired of waiting so I just did some deadlifts.


Overall, I need to get some more volume in my training relating to the OLY lifts. I'm starting to miss a little bit more than desired, and I also have difficultly working on my speed and positions with weights that are close to/at maximum. I'll probably go to 8 sets when I get home from school which is in 2.5 weeks. For now I'll try to ride out some more progress with the 5 sets schedule. On the 29th or 30th I plan to do a little mock competition.

[William McAlpine]

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
1x1 145 lbs
1x1 155 lbs
1x1 165 lbs
1x1 170 lbs

100% max

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
1x1 175 lbs
1x1 190 lbs
1x1 205 lbs
1x0 215 lbs (missed jerk, pressed out a little)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 225 lbs
1x1 265 lbs
1x2 295 lbs (decided today wasn't the day to push it)

Press

1x5 45 lbs
1x1 95 lbs
1x1 115 lbs
1x3 137.5 lbs

Training Video


Notes

This entire week has been terrible for nutrition, sleep, and stress. My strength and speed were dramatically down today. I am going to up my recovery a ton in the next couple of days, and then I will decide whether or not I want to deload this coming week or the week after.

[William McAlpine]

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
8x1 145 lbs (7/8)

Clean and Jerk

1x2 115 lbs
1x2 155 lbs
5x1 175 lbs

Back Squat

1x5 45 lbs
1x3 135 lbs
3x5 225 lbs

Press

1x5 45 lbs
1x1 95 lbs
1x5 110 lbs
2x5 105 lbs


Notes

Took a few days off. Snatches and C&Js went well. Switched squats to HB and it was way different than low bar.

[William McAlpine]

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
8x1 146.25 lbs (8/8)

Clean and Jerk

1x2 115 lbs
1x2 165 lbs
5x1 185 lbs (5/5)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 185 lbs
1x1 205 lbs
3x5 230 lbs

Bench Press

1x10 45 lbs
1x3 95 lbs
1x2 135 lbs
3x5 145 lbs

Training Video

[William McAlpine]

Training

Snatches

1x3 95 lbs
1x3 115 lbs
1x2 135 lbs
8x1 147.5 lbs (6/8)

Clean and Jerk

1x2 115 lbs
1x2 165 lbs
6x1 187.5 lbs (6/6)

Back Squat

1x5 45 lbs
1x3 135 lbs
1x2 185 lbs
3x5 235 lbs

Overhead Press

1x10 45 lbs
1x3 95 lbs
3x5 107.5 lbs

Deadlift

1x3 155 lbs
1x2 225 lbs
1x2 275 lbs

Training Video

[Blake Nelson]

why the switch to high bar?

[William McAlpine]

Originally Posted by Blake Nelson

why the switch to high bar?

Glenn Pendlay (coach of 3/6 US Pam Am guys, squatted 730x3 low bar, 606x10 high bar) told me to do it. I don't like it for squatting since I can't get any drive out of it, but I swear my C&J's have been much smoother since doing it. Goal is to ride out a SS progression this month (60 lbs). I honestly think I can do it if I get my weight back to 175 lbs (162 right now). Now enough speculation, just got to do it.