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Old 08-08-2010, 04:37 AM   #21
Nicolas Warren
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Sun 08 Aug '10

Morning
AMBAP 5 mins (burpees)
62

Evening
BS: 40kgx5x3 (easy)
HPC: (kgs) 40x3x2, 50x2x2, 60x2x2, 65x2x2, 70x2x2 | HPC + PC: 75x1x3 | PC: 80x2x5, 85x1x4, 90x1x2 (just working on clean technique and getting back into groove)
Front Planks (w/5kg plate): 1:30,1:00
Pull-ups: 8,8,6,6

Legs (quads, glutes and calves a little) feel quite tired/sore after this work-out.
Lower back is still a little sore. Avoided overhead work so as not to aggravate it.

Would appreciate any suggestions on programming.
Goals are to get better at the oly lifts. Still flirting with cardio fitness, but am thinking once a week <10mins is heaps.
The CA wods look good, but I'm trying to get my squat back into triple figures without having my calf hurt first.
My technique is passable; I had some CF coaching when first learning the lifts (around a year and a bit ago til Feb this year), and I video myself from time to time, and get pointers from other oly lifters at the gym sometimes, but have no coach otherwise.
Wouldn't mind a recommendation for a good oly coach in Canberra if anyone knows anyone who will take a 89kg, 6', 25 yr old w/ a 175kg total (as of March this year).
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Old 08-11-2010, 05:52 AM   #22
Nicolas Warren
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Wed 11 Aug '10

BS: 50x5x3 (left calf felt a little tight at start, no pain)
Power Snatches: 45x2x2, 50x2x2, 55x2x1, 60x2x3, 65x2x1, 70x1x4 (60-70kg good training range for power snatches. Feels heavy enough, but no failed reps)
Front Planks (untimed ~1min) x 2 w/ 10kg plate
PUs (strict, CTB): 5,5,5
Stretching, concentrating on hip flexors, calves, and hamstrings.

Back still a little tender. Felt it on one of the snatches at around 60kg.
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Old 08-13-2010, 01:35 AM   #23
Nicolas Warren
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Thu 12 Aug '10

Weaknesses...
Behind the neck snatch press: 20kgx10x3, 25kgx8x2, 30kgx6x3
L-sits, tuck-holds: Practice (L-sit @ around 30s)
One arm KB holds: 24kg and 32kg, each arm for 1min
Glute exercises

Back feeling better.
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Old 08-16-2010, 05:49 AM   #24
Nicolas Warren
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Sat/Sun 14-15 Aug '10

2-day hike. ('The Castle')

Mon 16 Aug '10

(General session)
Press, 2x max reps @40kg: 15,14
BS: 60kgx5x3
Power Snatches: 40kgx1x10, 45x1x3, 50x1x3, 55x1x3, 60x1x3, 65x1, 70x1, 72.5x1, 75 (fail)
Front Plank: 1:00 w/ 10kg, 1:00 w/ 15kg
PUs: 6,6,6

Back felt it a little bit with this session, possibly from hiking with a heavy pack during the weekend. Felt a little bit weak also during the snatches.
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Old 08-20-2010, 04:59 AM   #25
Nicolas Warren
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Thu 19 Aug '10

Front Planks: 1:00 (WU), 1:00 w/ 10kg x3
Side Bends with a 24kg KB: 5x2 each side
Side Planks (getting used to the idea)
Glute Bridges
Stretching (hip flexors mainly)

Fri 20 Aug '10

BS: 65kgx5x3 (starting to feel the weight, calf feels fine)
Power Clean +Push Jerk: 40x3,50x3,60x2,65x2,70x2,75x2, singles 80,82.5,85,87.5,90 (went a bit deep on this one), 80x1x3
Hang Power Snatches (from knee) - 40x3x2,45x3,50x2,55x2,60x1x5
FPs: 1:00 w/ 15kg x2
PUs: 6,6,7
Stretching (focus hip flexors and hamstrings)

Need to work on Snatch Dead Lifts - Sunday...
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Old 08-21-2010, 11:05 PM   #26
Nicolas Warren
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Sun 22 Aug '10

HPCs: 40x3x2,50x3x2,60x2x2,70x2,80x2x4 (hard- no jerk blocks, and too heavy to catch comfortably, hence DL, HPC, DL, HPC as a 'double' for the 80s)
SnatchDLs: 100x3x3 (hard- mostly on grip, should probably get some straps)
PPs: 70x3x2 (hard)
FPs: 1:00 w/ 20kg x2
PUs: 5,6,8 (learnt to use my lats today on the pull-ups... 'activate' my lats is more accurate I guess; a bit of an ah-ha moment)

Right shoulder a little tweaked, but feels okay.
All sorts of knots in the legs- stretching and rolling.
Spent an hour in bed after this workout, contemplating the universe...

(Evening Workout)

AMBAP 2minx2 (rest as needed): 37,28

Last edited by Nicolas Warren : 08-22-2010 at 02:02 AM. Reason: Added in Evening Workout
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Old 08-24-2010, 05:17 AM   #27
Nicolas Warren
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Tue 24 Aug '10

HPS: 30x3x2, 40x3x2, 50x2x2, 55x2x2, 60x2x2,62.5x2 (felt fine: heavy but fine)
BS: 70x5x4 (felt fine, but surprisingly heavy)
Clean Pull: 130x2x2 (heavy)
FP w/ 20kg: 1:00x2
Side Planks (both sides): 30s
PUs: 8,6

NDI.
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Old 08-27-2010, 06:18 PM   #28
Nicolas Warren
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25 Wed Aug '10

Arms (curls, one-arm presses, front raises, flies- all light)
Core (FPs, SPs)
Glutes (Bridges (20x20,30kgx20))
Stretching (Hip Flexors, Hamstrings)

27 Fri Aug '10

PS: 20x5x2,30x3x2,40x3,50x2x2,60x2,65,67,5,70,72.5,75, 77.5(ugly), 80 (Full Depth- PB)
PC+PJ: 60x3,70x2,80,85,87.5,90,92.5,95,97.5,100, 102.5 (Full depth + PJ- PB on overhead)
FPs w/ 25kg: 60sx2
PUs: 5,5

No missed lifts. Felt tired, but nothing traumatic to the body. New oly total of 182.5 (not counting all the attempts)

Next week is unloading.
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Old 08-27-2010, 09:56 PM   #29
Nicolas Warren
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Sat 28 Aug '10

5 sets of: BS 75x5, PUsx5
FPs w/ 25kg: 60sx3
SPs: 2 sets both sides, untimed
Stretching
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Old 09-01-2010, 04:27 AM   #30
Nicolas Warren
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Mon 30 Aug '10

Meant to do some very light work, but hurt the point where my left inner quad inserts into my knee doing unweighted barbell complexes... abandoned workout and just did foam rolling.

Wed 1 Sep '10

Lighter workout
4 sets of {BS:80x5 PUs:3}, resting as needed between sets. Squats were pause squats.
Snatch DLs: 60x5x2,80x3,100x3,110x3x2,120x3 (all above 60 with new straps)
Snatch Presses: 20x10x2,30x7x2,35x5
Snatch PPs: 40x5x3 (wrists felt fine after these)
FPs w/ 25kg: 60sx2
Side Bends: 10 each side w/ 15kg, 20kg.
Stretching.

Last edited by Nicolas Warren : 09-01-2010 at 04:28 AM. Reason: typos
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