Stephan's Training Log

[stephan marcella]

Just did not have it in me today...work, food, sleep? Had nothing in the mental tank....oh well, without bad days we would not know what a good day is.

Front Squat (worked up to 275lb)
275 x 3 x 5

Military Press (worked up to 145lb)
145 x 8 x 3

Clean DL's (light)
365 x 5 x 3

[stephan marcella]

Another off day. I seem to have difficulty completing both lifts during the same workout. Since last weekend, my workouts have sucked. Lack of sleep, diet, and work schedule are definitely impacting me.

Snatch
85 x 1 x 2
93 x 1
98 x 1
102 x 1
104 x 1
107 x M, M, M
98 x 2 x 3

Clean & Jerk
Mechanics were off up to 100k. Completed a few doubles, but decided to call it a day

[stephan marcella]

Chalk up another S****Y Day! Just worked CJ since it is by far my weaker of the 2 lifts. Between a fear to get under heavy weight after an OLD accident, which I should be over by now, and paying more attention to the snatch, I have fallen way behind in progressing. 100kilo Power Clean and Jerks felt heavy today and technique eroded to the point every rep felt different/worse. Stopped the workout and called it a day.

[stephan marcella]

First day on new program taken from Coach B. I will modify some of the movements to fit areas I think I need to work on. Unfortunately I just realized I will have to miss 4 consecutive workouts due to travel in 2 weeks...

Warm-up
DROM
BS 20kg x 10 x3
61(135#) X10
84 (185) X 5
102(225) X 3

BS OTM
275 x 3 x 10 worked speed. Slowest set was 6.8 seconds. Weight is ~ 70%

FS (~ 70%) OTM
102(225) x 3 x 5

Push Press
61(135) x 5
70 (155) x 5
84 (185) x 5 x 3 Conservative weight, but felt good.

Pull-ups OTM
8x3 will decrease the rest interval and/or increase the reps per set until I get to 15 strict pull-ups

Sit-Ups
3 x 15

[stephan marcella]

Wow, what a crappy day training! Snatch went well....felt fast. CJ is another story. Timing, speed, etc way off.

Warm-up
DROM
BB Complexes
Snatch 50 x 3 x 3, 70 x 3 x 2, 75 x 1 x 2

Snatch (~ 75%)
84 (185) x 1 x 5 ~ otm

CJ (worked up to 102)
102 x 1 x 3 (felt sloppy and slow. Wanted to work speed and tech, therefore, I dropped to 93)
93 x 1 x 5

Back Extension
3 x 10

HLR
3 x 10

[stephan marcella]

Warm-Up
DROM
Lunge Variations
Activation work

Front Squat
61(135) X 10 X 2
84(185) X 3 X 2
102(225) X 3 X 10 OTM and speed reps

Back Squat
125kilo (275) x 3 x 5 OTM and speed reps

Snatch PP
20kilo (44) x 10 x 2
61 (135) x 5
70 (155) x 5
84 (185) x 5 x 3

Chin-ups
5 x 5 (last rep of last 2 sets with a little kip)

Sit-Ups
50 reps total - strict

[stephan marcella]

Rained out but was able to get the following in:

Snatch
50 x 3 x 3
75 x 2 x 2
84 x 1
93 x 1
98 x 1, M, 1, 1, 1, 1, M, 1, 1, 1

I will do the CJ and assistance movements tomorrow

[stephan marcella]

Week 2 of a modified program

Warm-up
Foam Roll
DROM

Back Squat
20kg x 10 x 2
61 x 10
84 x 5
102 x 5
130 x 3 x 10 OTM. Tried to keep sets under 6 seconds. Starting at set 6 my speed began to diminish. Between the heat, lack of fueling and sleep made these 10 sets rough. Really enjoying this program so far.

Front Squat
107 x 3 x 5 OTM Felt too light but smoked after the BS and FS. Took 5 minute break before starting Push Press

Push Press
20 x 2 x 10 (strict press)
61 x 5
70 x 3
84 x 5 x 5 with about 2 minutes rest between sets. Fourth and fifth sets were rough towards the 4th rep.

Pull-ups
3 x 8 with 45 seconds between sets. Trying to reduce rest periods or increase reps per set each week.

Planks
3 x 1minute

[stephan marcella]

Warm-up
DROM
BB Complex with 20kg
CJ 50 x 3 x 4


CJ Speed and Technique
(60%, 65%, 70%, 75%, 75%, 70%, 65%, 60% x 1)
75 x 1
84 x 1
88 x 1
95 x 1 x 2
88 x 1
84 x 1
75 x 1

Snatch Speed and Technique
50 x 3 x 3
75 x 1 x 8

Snatch Pulls
116 x 5 x 3

SL SLDL
20kg x 5 x 3