Nic's Training Log

[Nicolas Warren]

Mon 17 Oct '11

Clean: 80x2x6
Snatch: 60x3x6
M-row: 40kgx25
GHSUs: 12

Wed 19 Oct '11

HPS + HS + Snatch: 65x6
Back Squat: 105x2x10
M-row: 50x25
GHSUs: 10x2

Thu 20 Oct '11

Power Clean + Clean: 85x6

Sat 22 Oct '11

Snatch: 75, 80, 85, 90x (behind), 95x, 95x, 95x, 95x (in front), 80x, 80, 70x3x3
Back Squat: 100x2x10

Mon 24 Oct '11

Clean + Power Clean: 90x4
Snatch + Power Snatch: 75x2.5 (missed one of the power snatches)
Front Squat: 105x3x3

Wed 26 Oct '11

Snatch: ...80x2x5 ('5.5' sets)
Back Squat: 110x3x4
Overhead Squat: 50x3, 70, 80, 90, 95, 100
M-row: 40x10, 40x30

Thu 27 Oct '11

Clean: 105x2x2, 90x2x4

Sat 29 Oct '11

Clean Pull, Hang Clean, Front Squat: 50, 50, 70, 80, 85, 90
Clean: 100x3x3
Front Squat: 100x3, 110x3, 120x3
Overhead Squat: ...90, 97.5, 102.5 (pb)
Power Snatch: 50x3x4

Mon 31 Oct '11

Clean: ...90, 100, 110, 95x2x3
Snatch: ... 80, 85x, 70x3x4
Front Squat: ... 110x3, 125x3 (pb), 130x2, 120x3
GHSUs: 10, 10w/5kg

Wed 2 Nov '11

Snatch: ... 70x2x2, 80x, 80, 85, -> Power Snatch + Hang Power Snatch: 60x5
Back Squat: ... 137.5x5x5

Thu 3 Nov '11

C+FS+C+FS+PC: ...85x5

Sat 5 Nov '11

Snatch: ... 80, 85, 90x, 90, 95x, 95x, 95x (all in front)
Back Squat: ...152.5x3x5
Dead Lift: ...160, 180x4

Mon 7 Nov '11

Clean: ...100, 110, 117.5, 125, 130x, 130x, 130x
Snatch: 75x2x5
Front Squat: 120x2x3
GHSUs: 10w/2.5kg, 10w/5kgx2
M-rows: 50x10, 50x15

Wed 9 Nov '11

Snatch: ...80, 85, 90x ('soft miss'), 92.5x (missed behind and barbell landed on my back, propelling me forward almost into the wall: grazed my knees but otherwise ok, thankfully), 50x3, 70x2, 77.5, 82.5x (missed behind)
Back Squat: ...95x2, 125x2x2

Thu 10 Nov '11

C+FS+C+FS+PC: 90x4
M-row: ...60x3
Band PAs: 50
GHSUs: 15x2 w/ 5kg

Sat 12 Nov '11

Snatch: ...80, 85x, 85, 90, 92.5x ('soft miss'), 92.5
Back Squat: ... 100x3, 130x2, 155, 172.5x, 172.5x
Dead Lift: ... 140x3, 170, 195x

Overview: Last four weeks were ok. I've also been pressing some Sundays just lightly to try to build my shoulder up again, which has been up and down. The missed snatch on 9 November was a bit hairy (second time I've had a bad time with 92.5kg). Nice to finally get over 90kg again on the snatches; need to work on holding the weight back and not jumping forward. No pbs on any lifts, except for front and overhead squats, which I've added into the mix again. Was a bit tired from the extra squatting but feel better than I did four weeks ago.

[Nicolas Warren]

Sun 13 Nov '11

Press: ...20x10, 30x8, 35x5, 37.5x10
Front Planks: 60s, 60s w/10kg

Mon 14 Nov '11

Hang Power Clean + Power Clean: 80x6
Hang Power Snatch + Power Snatch: 60x6
Front Squat: 100x2x3
GHSUs: 15 w/ 5kg, 15 w/ 7.5kg, 10 w/ 10kg
Band work.

Wed 16 Nov '11

Back Squat: 115x12, 115x8x2
Ring Pull-ups + some side bends.

Thu 17 Nov '11

Front Squat: 90x5x3

Sat 19 Nov '11 (tired)

Snatch: ...80, 85, 90, 92.5, 95x (IF)
Clean: ... 100, 110, 117.5x
Snatch Pulls: 125x3x3
GHSUs: 20, 15 w/ 5kg, 15 w/ 10kg
Rows, curls and band work

Mon 21 Nov '11

Hang Cleans: ... 90x2, 95x2, 100x2, 102.5x2
Clean: 110x2
Hang Snatch: 50x3x2, 55x3x2, 60x3x2
Front Squat: ... 132.5x2 (pb), 135x2, 137.5x2, 140, 142.5 (pb)
GHSUs: 20, 20 w/ 5kg, 15 w/ 10kg
Band work and some front raises

Wed 23 Nov '11

Snatch: ... 70x3x2, 80x3 (pb), 80 (missed 2nd rep)
Back Squat: ... 140x5x5
GHSUs: 25, 20w/ 5kg
Rowing and band work

Thu 24 Nov '11

{Clean + Front Squat}x2 + Power Cleanx2: 80x4
Barbell rows: ... 80x10, 90x10

Sat 26 Nov '11

Back Squat: ... 155x3x5 (pb)
Band work & Front raises

Sun 27 Nov '11

Snatch: ... 80, 85x, 85, 90x, 90, 92.5x
Clean: ... 100, 110, 115, 120, 125, 130x
Dead lift: ... 185x4 (pb)

Wed 30 Nov '11

Hang Power Snatch: ... 72.5x3 (pb), 75x3, 77.5x3, 80x3, 82.5x3
Back Squat: ...90x5, 110x5, 125x5
GHSUs: 15, 15 w/ 5kg
Band work and front raises

Thu 1 Dec '11

Power cleans: ... 90x3, 95x3, 100x3(pb)
Romanian Deadlifts: 50x10, (from riser) 50x10x2
GHSUs: 15, 15 w/ 5kg, 15 w/ 10kg
Band work

Sat 3 Dec '11

Snatch: ... 90, 92.5x, 92.5, 95, 97.5x
Back Squat: ... 145, 160, 172.5x (got stuck 2/3rds of the way up), 172.5x
Dead Lift: ... 175, 195 (pb), 200x

A pretty good cycle. Make sure I rest again and see if I can fit in one more 3-week cycle before the year is over. Go the micro-pbs!

[Steve Burke]

Some good sessions there.

Very nice front squat PB among the other PB's that appear to litter your log (i am only jealous)

[Nicolas Warren]

Thanks Steve.

Mon 5 Dec '11

Hang Power Clean + Power Clean: 80x4
Hang Power Snatch + Power Snatch: 60x5
Front Squat: 90x5x3
GHSUs: 30, 20 w/ 5kg
M-row: 50kg x20, 40kg x20
Band work

Thu 8 Dec '11

Power Snatch: 70x3x3
Power Clean x2 + Clean: 90x3
BB-rows: 50x30
GHSUs: 35~40 (lost count)
Band and shoulder work

Sat 10 Dec '11

Snatch: ...80, 85xm 85x, 85, 90, 92.5, 95x, 95x
(pause) Back Squat: ... 130x3x3
Snatch Pulls: ... 90x3x2, 110x3x2. Snatch DL: 130x3 (tore skin on left thumb on next set)
GHSUs: 20, 10 w/ 5kg

Mon 12 Dec '11

Back Squat: ... 142.5x5x5 (w/ belt)
Band and shoulder work.

Wed 14 Dec '11

Hang Power Snatch: ... 75, 80, 85x2 (pb) missed 3rd, 85x2 missed 3rd again, 87.5x
Front Squat: ... 100x3x2
Back Squat: ... 70x5 w/ chains, 90x5 w/ chains (new addition to the gym, so was playing around with them)
GHSUs: 20, 25
Band and shoulder work

Thu 15 Dec '11

Hang Power Clean: ... 80x2, 90x2, 95x2, 97.5x2 (pb), 90x2x2
Press: 20x10, 30x10, 40x5x2

Sat 17 Dec '11

Power Snatch: ... 80, 82.5x3 (pb), 85x
Back Squat: ... 130, 150, 157.5x3x2 (pb)
Incline Bench Press: 20x10, 30x10, 40x8
Deadlift: ... 170, 190x2 (pb)
GHSUs: 20,20
Band work.

Tue 20 Dec '11

Snatch: 80, 85x, 85, 90x, 70x2 (missed 3rd)
Power Snatch & Squat: 50x3x3, 55x3x3
GHSUs: 30, 20 w/ 5kg
Band work.

Thu 22 Dec '11

Back Squat: ... 140, 152.5, 162.5, 172.5x
Deadlift: ... 160, 180, 200x
Star shrugs: ... 140x5, 160x5, 170x5
Incline Bench: ... 20x10, 30x10, 40x10x3
Rack pulls (below knee): 180x, 140x5x2
M-rows: 40x30x2
GHSUs: 30x2
Band work.

Tue 27 Dec '11

Snatch: ... 80, 85, 90, 93x, 93, 96x
Back Squat: ... 110x3, 130x3, 140x3
GHSUs: 30, 20 w/ 5kg
Band work.

Fri 30 Dec '11

Snatch: ... 80, 85, 90, 94, 97x

Sun 1 Jan '12

Glute bridges: 10, 10 w/ 8kg, 10 w/ 20kg
Back Squat: ... 90x5, 110x5
Front Squat shrugs: 60x10 w/ 2 second count x 3
Band work.

Happy new year people!

Nice to have some more rep pbs (... but I think some of them were 'manufactured' because I hardly ever do the rep range and/or exercise). Had some disruptions as well in this cycle including family visits and other stuff. One week at the beach and then back to it.

Will have to have a rethink my goals for 2012 (previously I was aiming/hoping for ~110 snatch and ~140 c&j). Main goal is to improve the health of my right shoulder and be able to put jerks back into the cycle...

[Nicolas Warren]

Tue 10 Jan ‘12

Back Squat: 20x10, 60x5, 90x5x2 (mixed with)
TGUs : 8kgx3, 12kgx3x2

Thu 12 Jan ‘12

Snatch: 50, 50x3x2, 60x3, 65x3, 70
Clean: 50x3, 70x3, 80x3, 90x3
Back Squat: 70x5, 110x5, 130x3, 140x2x2
GHSUs: 30, 20 w/ 5kg
Band work

Fri 13 Jan ‘12

TGUs: 8x3, 12x3, 16x3x2, 12x3
1-arm kb press: 8x10, 12x10, 8x10
Band work

Sat 14 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 75x1x2, 80x1x2, 85x, 85
Back Squat: 70x5, 120x3, 130x3x4
Clean: 50x3, 70x3, 90x3, 95x3, 100x3
GHSUs: 30, 20 w/ 5kg
2 sets Front Planks plate transfers

Sun 15 Jan ’12

TGUs: 8x3, 12x3, 16x4, 16 (tweaked right shoulder)

Mon 16 Jan ‘12

Clean: 50x3x2, 80x2, 90x2, 100x2, 110x, 105x2x2
Snatch: 50, 50x3x2, 70x3, 80, 85 (/xx), 85 (x//) PB, 87.5 (x//) PB (for a double)
Front Squat: 80x3, 100x3, 115x3x3
GHSUs: 30, 15 w/ 10kg
Band work

Wed 18 Jan ‘12

Back Squat: 70x5, 120x3, 137x4x4
Hang Power Snatch: 50, 50x3x2, 70x3x2, 75x3x2
GHSUs: 30 (arms on chest), 20 (arms behind head)
Band work

Thu 19 Jan ‘12

Clean :50x3x2, 70x2, 90x3, 100, 110, 117.5x2 PB
Overhead Squat: 50x5x2, 70x3, 75x3 PB
GHSUs: 25 (aoc), 25 (abh)
Band work

Sat 21 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 80x, 80, 85x, 85, 90x, 90x, 90, 95x, 95x, 95x
Back Squat: 70x5x2, 110x3, 132x2, 142x3, 152x2
Clean: 50x3, 70x3, 90x3x3
Ab work (GHSUs and L-sits)
Band work

Mon 23 Jan ‘12

Clean: 50x3, 70x3x2, 90x2, 100, 110, 117.5, 122.5x2 PB
Snatch: 50, 50x3x2, 60x3x2, 70x3x3
Front Squat: 70x3, 100x3, 120, 127.5x3 PB
GHSUs: 30 (aoc), 20(abh) + 10(aoc)
M-row: 50kgx20
Bands

Wed 25 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 80, 85, 90, 92x, 70x3, 75x3, 77.5x3
Back Squat: 70x5, 100x3, 120, 140x3x3
GHSUs: 30, 10 w/ 5kg, 10kg, 15kg
Bands

Fri 27 Jan ‘12

Snatch: 50, 50x3x2, 70x2x2, 80, 85, 90x, 90x, 70x2x5
Back Squat: 70x5, 110x2x2, 132x4, 145x3, 157x (...’6-week’ squat cycle crash & burn in week 3)
Clean: 50x3, 70x3, 90x3, 100x3, 105x3
GHSUs: 30 (aoc), 20 (abh)
Bands
1-arm DB rows: 20kgx20

Sun 29 Jan ‘12

*snatches: working on hamstring tension before 2nd pull, hips lower in 1st pull, and not setting over bar for too long*
*back exercises: working on holding rep in middle for each rep (rows and bands)*

(1100-1300)
Snatch: singles @ 40, 50, 60, 70, 80, 80x, 80
Cleans: 50x3, 70x2, 90x2, 95x2x2
Behind Neck Push Press: 20x3, 25x3, 30x5, 35x5x5
Front Squat: 60x3, 90x3, 105x2x2
GHSUs: 20 (aoc)
M-row 35x10, 40x10
Bands

Wed 1 Feb ‘12
(1900-2115)

Snatch: ... 50x2, 60x2, 70x1x2, 75, 80, 80, 85, 90, 92, 95x, 80 (x//), 80 (///), 82 (//xx), 82 (///) PB (for triple)
Back Squat: 80x3x2, 100x3, 120x3, 130x3
Behind Neck Push Press: 20x5, 30x5, 35x5, 40x5x3
GHSUs: 20 (aoc), 20 (abh)
Bands

Thu 2 Feb ‘12
(1830-2000)

Clean: 50x3x2, 80x3, 100, 110, 117.5 (/x)
Snatch Pull: 50x3, 70x3, 90x3, 100x2, 110x2x2
GHSUs: 20 (aoc), 20 (abh)
1-arm DB row: 20x15kg
M-row: 40x10, 40x15
Bands

Sat 4 Feb ‘12

Snatch: ...80, 85x, 85x, 85, 87, 90x, 90x
Power Snatch: 70(/x), 70(/x), 70x2x4
Back Squat (1 ¼ w/ pause): 60x3, 80x3, 100x3x3
Power Clean: 50x3, 80x3, 95x2x4
Behind Neck Push Press: 20x5, 30x5, 40x5, 45x5x3
GHSUs: 10 (aoc), 10 w/ 5kg, 10kg, 15kg. Side planks
Bands

Sun 5 Feb ‘12

Glute Bridges: {BW, 8, 12, 16, 24, 32}x10

Mon 6 Feb ‘12
(1920-2040)

Snatch: 50x3x2, 70x2x2, 80x2x3
Clean: 50x3, 80x3, 95, 105x1x2
Front Squat (1 ¼ w/ pause): 50x3, 80x3, 100x2x2
GHSUs: 30(aoc)
Bands
Pull-up holds

Wed 8 Feb ‘12
(1920-2110)

Snatch: 50x3x2, 70x2x2, 80x2, 82x2, 85(/x), 80x2x2
Back Squat (1 ¼ w/ pause): 70x3+1, 110x2+1, 110x2+3
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5x3
GHSUs: 30 (aoc)
M-row: 45x20
Bands

Thu 9 Feb ‘12
(1830-1930)

Clean: 50x3x3, 80x3, 90x3x3
C&J + rack: 50x3x3
Pull-up hold x3
L-sit hold x3
M-row: 50x20
Bands

Sat 11 Feb ‘12
(1100-1300)

Snatch: 50x2x2, 70x2x2, 80, 85, 90x, 90, 95x, 100x, 100x
Snatch High Pull: 105x3x2
Back Squat: 70x5, 105x5, 125x5, 130x5
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5, 55x5x3
Clean: 50x3, 70x3, 90x3x3
Pull-up hold x3
M-row: 55x20
Bands
(1345-1400 some sled pulls and push work: disgusting thing)

Sun 12 Feb ‘12

Glute Bridges: {BW, 16, 32, 40x3}x10
Clams

Mon 13 Feb ‘12
(1910-1950)

Power Snatch: 50, 50x3x2, 60x2x3
Clean: 50x3, 80x2x3
Front Squat: 80x2, 95x2x3
GHSUs: 30
Pull-up hold x2
Bands

Wed 15 Feb ‘12
(1910-2030)

Snatch: ...50x2x2, 60x2, 70x2, 80x2, 82.5x2, 85(/x/), 85x2, 87x (tore left pinky)
Back Squat: 50x5, 80x5, 100x5, 120x5
Behind Neck Push Press: 20x5, 30x5, 40x5, 50x5, 60x5x3
M-row: 45x20, 60x20
GHSUs: 20 (aoc)
Bands

Sat 18 Feb ‘12

Glut Bridges: BWx10, 16x10, 40x5, 45x5x3
Side raises. Stretch

Sun 19 Feb ‘12
(1000-1110)

Snatch: 50x3, 60x3, 70x2, 80, 85, 90, 95, 100x, 100x
Snatch Pull: 110x2x2
Back Squat: 70x5, 100x3x2
Behind Neck Push Press: 20x5, 40x5, 50x8
M-row: 40x30
GHSUs: 20 (aoc)

Wed 22 Feb ‘12
(1840-1940)

Power Snatch: 50x3, 60x3, 70x2, 80, 85x3 PB
Back Squat: 70x5, 100x5, 120x3
Behind Neck Push Press: 20x5
Behind Neck Push Jerk: 40x5, 50x3, 60x2, 70x1x5
GHSUs: 30 (aoc)
m-row: 45x30
Bands

Thu 23 Feb ‘12

Pull-ups

Sat 25 Feb ‘12

Glute Bridges: 40x10, 45x10, 50x10

Sun 26 Feb ‘12
(1100-1200)

Snatch: ... 50x3x2, 70x2, 80, 85, 90(/x), 90(x/x), 90x
GHSUs: 10 (aoc)
Romanian Dead-lifts: 90x5x3
Bands

Mon 27 Feb ‘12
(1930-2035)

Snatch: 40x3x2, 50x3, 70x2x4
Clean: 50x3, 80x3, 90x2x2
Front Squat: 80x3, 100x3x2
GHSUs: 20 (aoc)
M-row: 50x20
Bands

Wed 29 Feb ‘12
(1915-2000)

Snatch: 50x3x2, 70x2, 80, 85, 90 PB (for Power Snatch), 95, 100x, 100x, 100 PB
GHSUs: 30 (aoc)
Bands (broke yellow band and had to tie a knot in it)

Thu 1 Mar ‘12
(1815-1905)

Clean: 50x3, 75x3, 77.5x3, 80x3x2
M-row: 40x30x2
GHSUs: 20 (aoc)
Bands

Finally got the 100kg Snatch after hankering after it for 10 months. There was a bit of carry-on...
Current BW is 88kg.

[Nicolas Warren]

Sat 17 Mar ‘12

Snatch: …50x2x3
BS: …80x3x2
Clean: 70x2x2
Push Press: 20x5, 30x5, 40x5
GHSUs: 10x2
Band work.

Mon 19 Mar ‘12

Snatch: …60x2x4
Clean: …70x2x2
FS: …90x2x2
GHSUs: 15
M-row: 50x12
Bands

Wed 21 Mar ‘12

Snatch: …70x2x3
BS: 90x3x3
Push Press: 20x5, 40x5, 50x5, 55x5
GHSUs: 20x2
M-row: 40x30, 45x20
Bands

Thu 22 Mar ‘12

Clean: 80x3x4
Bench: 20x5, 50x10, 55x10, 60x6
M-row: 50x10, 55x10, 60x10, 65x10
GHSUs: 25

Sat 24 Mar ‘12

Snatch: … 70, 75, 80x1x3
Clean&PJ: …65x1x2, 70x1x3, 75, 80x1x2
BS: 100x6x3
GHSUs: 0
M-row: 45x40
Bands

Mon 26 Mar ‘12

Snatch: …75x2x3
Clean: …90x2x3
FS: 70x5, 90x3, 100x2x2
GHSUs: 30, 20w/5kg
Bands
M-rows: 55x10
Wed 28 Mar ‘12

Snatch: …85x1x4, 70x3x3
BS: 100x5, 115x5x2
BNPP: 20x5, 40x5, 50x5, 60x5x2
GHSUS: 30, 20w/10kg
M-row: 60x10, 65x12
Bands

Thu 29 Mar ‘12

Clean: 80x2x3
Bench: 50x10, 60x8, 65x6, 70x3, 50x12
M-row: 50x15, 60x12, 65x9, 70x5
bb-row: 75x9

Sat 31 Mar ‘12

Snatch: …90 90x, 90x2 (PB), 92x
C&PJ: …90x2x3
BS: 125x5x2
LP-down: 100lbx10, 120lbx10, 110lbx10
GHSUs: 20, 20w/10kg, 15w/15kg
Bands

Mon 2 Apr ‘12

Snatch: … 80x2, 80 80x 80, 80x2
Clean: 95x2x2
FS: 110x2x2
M-row: 50x20, 70x15
GHSUs: 20x2
Bands

Wed 4 Apr ’12

Snatch: … 85, 87.5x, 87.5x, 87.5x, 87.5, 75x2x2
BS: 110x8x4
BNPP: 20x8, 50x5, 65x5x3
LPD: 110lbx10x4
M-row: 45x10
Bands

Thu 5 Apr ‘12

Clean: 80x2x3
Bench: …70x5x3, 50x10
M-row: 45x10x3, 60x10x2
GHSUs: 20x3
Bands, face pulls

Sat 7 Apr ‘12

Snatch: … 80, 87.5, 92.5x2 (PB)
C&PJ: …95x2x2
BS: 70x8, 90x8, 100x8, 90x8
1-arm DB row: 20x20, 27.5x20, 35x20
Bands

Tue 10 Apr ‘12

Snatch: …80, 87.5 (yynn), 87.5 (yn) [was going for 87.5x3]
BS: 70x8, 100x8, 120x8, 130x8
PP: 20x3, 50x3, 70x3x3
LPD: 90lbx20, 110lbx12, 110lbx15
GHSUs: 20
Bands

Thu 12 Apr ‘12

Clean: …85x2x3
Bench: 50x5, 65x5, 75x3, 80, 85 (PB – or at least call it one)
M-row: 50x10, 70x10, 80x10, 90x6, 95x5
GHSUs: 20x3
Bands

Mon 16 Apr ‘12

PS: …70x3x4
Clean: …90x2x2
FS: 90x3, 100x3, 110x3
GHSUs: 20, 20w/5kg, 20w/5kg
M-row: 40x20, 50x20, 60x10
Bands

Wed 18 Apr ‘12

PS: … 75x3x4
BS: … 120x2, 135, 145, 155
PP: .. 60x5x3
LPDs: 110lbx15, 120lbx12, 120lbx10
GHSUs: 20, 20w/5kg, 20w/5kg

Thu 19 Apr ‘12

Power Clean: … 90x2, 97.5, 102.5x2 (PB)
Clean: 107.5 (a failed power clean), 115, 122.5, 130x, 130x, 130x
Bench: …75x5, 82.5, 87.5x
DL: … 140x3, 160x2, 180, 190x, 140x5
M-row: 40x10, 55x10, 70x10, 85x10
GHSUs: 20, 20w/10kg, 20w/10kg

Then sick with a cold…

Thu 26 Apr ‘12

FS: …80x3x2
Bench: 50x5x2
M-row: 50x10x2
GHSUs: 20
Bands

Sat 28 Apr ‘12

Snatch: …70x2x3
FS: 90x3x2
PJ: 60, 80, 85, 90, 95, 100, 105, 110 (PB), 115x
Jerk: 60x2, 80, 90, 100, 110, 115

Mon 30 Apr ‘12

Snatch: …87.5, 92.5, 97.5x (soft miss in front)
C&J: … 90, 100, 107.5, 115 (but ugly)
Jerk from rack: 90x1x6
M-row: 40x10x2, 45x10, 50x10
GHSUs: 20

Kind of just getting time in under the barbell for the past month and a half, and programming in some benching. Will probably go back to squatting twice a weak now that I'm cleaning, and jerking, more regularly.

[Nicolas Warren]

Sat 19 May ‘12

Back Squat: 50x8x2, 80x8

Mon 21 May ‘12

Snatch: 40x3x2, 50x3x2, 60x3x2
C&J: 50x3x2, 70x2x2, 80x1x2
GHSUs: 20x2
M-row: 40x15, 50x15
Face Pulls: 30lbsx15

Wed 23 May ‘12

Snatch: 40x3x2, 50x3x2, 60x2x2, 70x2x3
Front Squat: 70x3, 90x3, 95x3x2
Lat Pull-Downs: 110lbsx10x3
GHSUs: 20x3
Bands

Thu 24 May ‘12

Clean: 50x3x2, 70x3x2, 90x1x2
Bench: 50x8, 60x8, 65x8
1-arm DB row: 20x20, 30x20, 37.5x15
BB row: 60x10
Good Morning: 20x10

Sat 26 May ‘12

Snatch: 40x3x2, 50x3x2, 65x3x4
C&J: 50x2x2, 70x2, 85x2x4
Back Squat: 50x5, 80x5, 100x8x2
GHSUs: 20x3
Bands

Mon 28 May ‘12

Snatch: 40x3x2, 50x3x2, 65x3, 75x3x4
C&PP: 50x3, 70x3, 80x3, 90x3x3
Clean Pulls: 110x3, 120x3, 130x3, 135x3x2
LPDs: 110lbsx15, 110x10, 120x12, 130x10
GHSUs: 20x3

Wed 30 May ‘12

Snatch: 40x3x2, 50x3x2, 70x2, 80x2x5
Front Squat: 80x3, 100x3, 1103, 120x3x5, 110x5 (pb)
LPDs: 90x20, 100x20, 110x20


Thu 31 May ‘12

Hang Cleans: 50x3x2, 70x3, 80x2, 90x2, 95x2. Clean: 95x2x4
Push Press: 50x3x2, 70x3, 80x3, 85x3x3, 70x5x2
DB-row: 20x10, 30x10, 40x20
GHSUs: 20x3

Sat 2 Jun ‘12

Snatch: 20x5x2, 40x3x2, 50x3x3, 70x3, 75x3, 77 (/xx)
Hang Power Snatch: 70x3x5
C&J: 50x3, 70x2x2, 85x2, 95, 100, 105x2 (pb)
Jerk from racks: 105x2, 100x2x3
Back Squat: 70x5, 100x5, 120x5, 130x8x2
GHSUs: 20x3
DB-row: 25x10, 35x10, 42.5x15 (LH broken up)

Mon 4 Jun ‘12

Hang Snatch: 40x5, 50x3, 60x3, 70x3, 75, 80, 85, 90, 95, 100, 102.5 (pb)
C&J: 50x3, 70x3, 80, 90, 100, 110
Clean Pull: 130x2, 140x2, 145x2
LPDs: 90lbsx20, 110x20, 130x10
GHSUs: 20, 20w/5kg, 20w/10kg
Bands

Wed 6 Jun ‘12

Snatch: 40x3, 50x3x2, 70x2, 75, 80, 85, 70x3x3
Front Squat: 70x3x2, 100x3, 110x2, 120, 130x3 (PB), 132.5x3, 135x3
LPDs: 100lbsx10, 120x10, 140x15
GHSUs: 20, 20w/8kg, 20w/15kg
Bands

Thu 7 Jun ‘12

PCx2+Clean: 50x2, 70, 80, 90
Bench: 50x5x2, 60x5x3
M-row: 50x10x2, 60x10x3
Bands

Sat 9 Jun ‘12

Snatch: 40x3x2, 50x3, 60x2, 70x1x2, 80, 85, 90, 92.5, 95, 97.5x
C&J: 50x3x2, 70x2, 90, 102.5, 110 (missed jerk), 117.5. Clean: 125x
Back Squat: 70x5x2, 110x3, 132.5, 145x5 (pb)
GHSUs: 25x3
Bands

Mon 11 Jun ‘12

Snatch: 40x3x2, 50x3, 60x3x3
C&J: 50x3, 80x2x4
LPDs: 110lbsx10x2
GHSUs: 20x2
GMs: 20x5, 40x10x2
Bands

Thu 14 Jun ‘12

Snatch: 40x3x2, 50x3, 60x3, 65x3x4
C&J: 50x3, 70x3, 85x2x5
M-rows: 40x15x2
GHSUs: 25x2. Side-bends: 20kgx15
Bench: 40x5, 60x5x2
Bands

Sat 16 Jun ‘12

Snatch: 40x3x2, 50x3, 70x3x6
C&J: 50x3, 70x2, 90x2x6
Back Squat: 60x5, 90x5, 110x5x3
LPDs: 110x12x3
GHSUs: 20x3
Bands

Mon 18 Jun ‘12

Snatch: 50x3x2, 65x3, 75x3x6
C&J: 50x3, 75x2, 95x2x6
Clean Pull: 95x3, 120x3, 130x3, 140x3x2
M-row: 50x20, 60x15, 70x10
GHSUs: 20, 25, 20
Bands

Wed 20 Jun ‘12

Snatch: 50x3x2, 70x2x2, 80x3x3, 82.5x2x3
Front Squat: 60x5, 90x3, 115x3, 125x3x5
LPDs: 110lbsx20, 120x12, 130x12, 140x12
GHSUs: 20x4

Thu 21 Jun ‘12

C&J: 50x3x2, 65x2, 80x2x10
DB-rows: 20x10, 30x15, 35x20
GHSUs: 10, 10w/5kg, 10w/10kg, 10w/15kg, 10w/17kg
Bands

Sat 23 Jun ‘12

Snatch: 50x3x2, 70x3x2, 80x1x2, 85x2x4 (4th /x/)
C&J: 60x3, 80x2, 100x2, 107.5x2 (pb), 110x2
Clean: 117.5, 125, 130x, 130x (shouldn’t have tried these in hindsight)
Back Squat: 70x5, 110x5, 135x9x2
LPDs: 110lbsx10, 130x10, 150x10
GHSUs: 15x3

Mon 25 Jun ‘12

Hang Snatch: 50x3x2, 70x2x2, 75, 80, 90, 95x, 100, 105x, 105x, 105x
Snatch Pull: 110x3, 120x3x2
M-row: 50x15x3
GMs: 20x10, 40x12, 45x12

Wed 27 Jun ‘12

Snatch: 50x3x3, 70x1x2, 75, 80
Front Squat: 60x3, 90x3, 115x2, 130, 137.5x3 (pb), 142.5, 145x
GHSUs: 25x2
LPDs: 120lbsx12x2

Thu 28 Jun ‘12

C&J: 50x8x3, 80x2, 85x2x9
GHSUs: 25x2
LPDs: 120lbsx15, 20

Sat 30 Jun ‘12

Snatch: 50x3x3, 70x1x2, 80, 85, 90, 95, 100x (didn’t lock out)
C&J: 50x3, 80x2, 95, 107.5, 115, 120 (pb), 125x (missed clean to right), 125
Back Squat: 60x5, 90x3, 110x2, 125, 140 (w/ belt), 147.5x5 (pb), 150x5
GHSUs: 30x3
LPDs: 120lbsx15x2
M-row: 50x15x2

[Nicolas Warren]

Mon 2 Jul ‘12

Snatch: 50x3x4
C&J: 50x3, 70x2x4
LPDs: 120lbsx15x2
GMs: 20x10, 40x10

Wed 4 Jul ‘12

Snatch: 50x3x2, 60x3x4
Front Squat: 50x3, 70x3, 80x3, 90x3x2
LPDs: 120lbsx12x2
GHSUs: 20x2

Thu 5 Jul ‘12

C&PP, C&PJ: 50x3, 80x10
GHSUs: 15x3
LPDs: 130lbsx12,15,15
Bench: 20x5, 50x5, 60x5, 65x5, 70x5
M-row: 50x10x2
Bands

Sat 7 Jul ‘12

Snatch: 50x3x3, 70x2x8
C&J: 50x2, 70x2, 90x2x4
Back Squat: 60x5, 90x5, 115x5x2, 90x5x2
LPDs: 140lbsx12x2
GHSUs: 20x2

Mon 9 Jul ’12 (feeling a bit flat)

Snatch: 50x3x3, 70x2, 77.5x2x5
C&J: 50x3, 70x2, 90x2, 97.5x2x4
M-row: 55x15x2
GHSUs: 20x2

Wed 11 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80, 82.5 (xx/), 85x2x5 (4th /x/)
Front Squat: 70x3x2, 100x3, 120, 127.5x3x5
LPDs: 120lbsx10, 150lbsx10x3
GHSUs: 20x3

Sat 14 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 92.5x1x5
C&J: 50x3, 70x3, 90x2, 100, 107.5, 112.5x2 (PB), 115 (/x)
Back Squat: 60x5, 90x3, 120x2, 130, 140x9, 140x8 (missed 9th)
LPDs: 110lbsx10, 150lbsx10

Mon 16 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80x1x2, 50x3x2
PP: 50x3, 60x3, 70x3, 75x3
Jerk: 80, 90, 95x1x4, 100x1x3
GHSUs: 20x2
LPDs: 110lbsx10, 150lbsx12x2

Wed 18 Jul ‘12

Snatch: 50x3x2, 70x2x2, 80, 85, 87.5
Front Squat: 70x3x2, 100x2, 120, 130, 140x2 (PB), 145(PB), 147.5x
Rack Holds: …140, 160, 170
M-row: 60x15x3
GHSUs: 20x3

Thu 19 Jul ‘12

C&J: 50x3x2, 80x2, 90x2x5
Bench: 20x5, 50x5x2, 65x5, 70x5, 75x3, 82.5x, 50x5
LPDs: 130lbsx10x5

Sat 21 Jul ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x (behind), 95x (IF)
C&J: … 110, 120x (fell backwards on this one and didn’t manage to get my left hand out. My elbow got locked against the ground, and the weight came down on my left wrist. That was the end of the session…)

Had difficulty driving home that day… had difficulty taking my shoe-laces off. Wasn’t able to turn taps or door knobs, cut my nails, or put any pressure onto my left hand. Ended up going to see the doctor on Tuesday, who didn’t think there were any broken bones in the hand, and no complete tendon ruptures because I still some strength in most axes. Had an x-ray for the wrist as well just to be sure. No fractures.

So have just been taking it easy for the past ten days. I go on a holiday this Saturday for another ten days. Will start heading back into the gym after that.

I felt pretty flat in this 3-week cycle, but pushed myself anyway. I felt especially crappy on the last Saturday… also there is a decline bench that comes right up to the platform I was lifting on. I think I’ll lift I’ll also be lifting on another platform next time…

[Nicolas Warren]

Thu 2 Aug ‘12

Front Squat: 20x10, 40x5, 60x5, 70x5, 80x5

Sat 4 Aug ‘12

Back Squat: 20x10, 60x5x2, 90x5, 100x5, 90x5

{holiday – stuff with light dumbbells}

Wed 15 Aug ‘12

FS: 50x5x2, 80x3, 90x3x5
Bench: 20x5, 30x5, 35x5, 40x5, 45x5, 50x5
DL: 70x5, 80x5, 100x5
LPDs: 110lbsx15
GHSU: 25

Thu 16 Aug ‘12

Overhead work, out to snatch width. 20kg.
Snatch Pull: 50x3x5, 60x3
Clean: 20x3, 40x3x2, 50x3, 60x2, 70x2x2
GMs: 20x10, 30x10, 40x10x2
M-row: 50x15x3
Lunges: w/ 15kg, 25kg

Sat 18 Aug ‘12

BN Press: 20x5x3
BS: 60x5x2, 90x5, 110x5x3
Press: 20x5, 30x5, 35x5, 40x5, 45x5
DL: 60x5, 100x5, 130x5
LPDs: 110lbsx15x2
GHSUs: 25x2

Mon 20 Aug ‘12

BNSP: 20x5x3
Snatch HP: 40x3, 50x3, 60x3, 70x3x3
Clean: 50x3, 70x3, 80x3x3
Clean Pull: 90x3, 100x3, 110x3
M-row: 55x15x3
GHSUs: 25x3

Wed 22 Aug ‘12

FS: 60x5x2, 90x3x2, 110x3, 115x3, 120x3, 125x3, 110x3x3
Bench: 20x5, 40x5, 50x5, 55x5, 60x5x3
LPDs: 110lbsx10, 120x10, 130x10
Pull-ups: 5,5
Band work

Thu 23 Aug ‘12

BN work
Snatch HP: 50x3x2, 60x3, 70x3, 75x3, 80x3x2
Clean: 50x3, 70x3, 80x3, 85x2, 90x2x3
Planks (front, side)
M-row: 60x15x2

Sat 25 Aug ‘12

Press: 20x5x2, 30x5, 40x5, 45x5, 50x5x3
BS: 50x5, 70x5, 110x3, 130x3, 135x3, 140x3x3, 130x3x3
Clean Pull: 70x3x2, 100x3, 120x3x2
GHSUs: 25, 20 w/ 10kg
LPDs: 110lbsx15, 130x10

Mon 27 Aug ‘12

BNP work
Snatch HP: 50x3x2, 70x3, 80x3, 85x3, 90x3
Clean: 50x3, 70x2, 90x2, 95, 100, 105
Clean Pull: 90x3, 125x3, 140x3
Push-ups: 8, 10, 10
M-row: 50x15, 60x15, 65x15
GHSUs: 25x2

Wed 29 Aug ‘12

FS: 50x5x2, 80x3x2, 100x2, 120, 130, 137.5, 142.5 (/x), 147.5 (PB)
Bench: 20x5, 40x5, 55x5, 65x5x3
LPDs: 110lbsx15, 130x15, 140x15
Pull-ups: 3,5

Thu 30 Aug ‘12

BNP work
Snatch HP: 50x3x2, 70x3x2, 80x3
Clean: 50x3, 70x3, 90x3x3
Clean Pull: 110x3x2
M-row: 50x20, 55x20
GHSUs: 30

Sun 2 Sep ’12 (not sure why I missed the Sat)

BS: 20x10, 60x5x2, 90x5, 120x3, 135x2, 145 (belt), 152.5x3 (going for 5, failed on 4th), 90x8x2
Press: 20x5, 30x5, 40x5, 47.5x5, 52.5x5, 55x4 (x5th)
Clean Pull: 50x3, 80x3, 110x3, 120x3
GHSUs: 20x2
LPDs: 90lbsx20x2
Mon 3 Sep ‘12

BNP work (w/ 25kg)
Snatch HP: 50x3x2
Clean: 50x3x2, 70x2x2, 80x2, 90x1x2, 95x1x3
GHSUs: 20
M-row: 55x15

Wed 5 Sep ‘12

FS: 20x5x2, 60x5x2, 90x3x3
Bench: 20x10, 50x5, 60x5x2
GHSUs: 20x2
LPDs: 90lbx20, 110lbsx20

Thu 6 Sep ‘12

BNP: 25, 30
SHP: 50x3x2, 70x3x2
Clean: 50x3, 70x3, 80x3, 90x2, 95, 100x1x2
Clean Pull: 110x3x2
M-row: 50x20, 55x20
Side planks

Sat 8 Sep ‘12

BS: 20x10, 60x8x2, 100x8x3
Press: 20x5, 40x5, 47.5x5x5
LPDs: 90lbsx20, 110x15, 130x15, 140x10, 110x20
Chin-ups, push-ups

Mon 10 Sep ‘12

BNP: … 40kg
SHP: 50x3x2, 70x3, 80x3, 90x3, 95x3x2
Clean: 50x3, 70x3, 90, 100 (left thumb hurt on 2nd pull)
Clean Pull: 90x3, 120x3, 140x3, 150x3x2
M-row: 50x10
GHSUs: 20x3

Wed 12 Sep ’12 (@ home)

FS: 20x10, 60x5x2, 90x3x2, 110x3, 115x3, 120x3, 125x3, 130x3, 125x3, 120x3, 115x3, 110x3
{Pull-ups: 3, Push-ups: 5}x5 (not for time)

Sat 15 Sep ’12 (@ home)

BS: 20x10, 60x5x2, 90x5x2, 120x3, 130x2, 140, 142.5x6, 135x6, 130x6, 120x8
Press: 20x1x0, 40x5, 45x5, 50x5x5
Pull-ups: 6

Mon 17 Sep ‘12

BNP:… 45
Hang Power Snatch: 50x3x3
SHP: 70x3, 80x3, 90x3, 100x3x2
Clean: 50x3, 70x3, 90x2, 95, 100 (hurt left thumb on 2nd pull, again)
Clean Pull: 120x3, 140x3, 155x3x2
GHSUs: 30x2
M-row: 40x30

Wed 19 Sep ‘12

FS: 20x5, 60x3x2, 90x2, 110, 125, 135, 142.5x2 (PB), 150 (PB), 152.5x
GHSUs: 20x2
Push-ups: 15x2
Chins: 5x2

Thu 20 Sep ‘12

HPS: 50x3x3, 55x3x3
C&J: 50x3x2, 60x3, 70x2, 75x2, 80x2x3
m-row: 50x10x2, 50x20
Side-bends: 25x15

Sat 22 Sep ‘12

BS: 20x10, 60x5x2, 90x3x2, 110, 125, 142.5 (belt), 152.5x5 (PB), 155x3 (stopped after third rep)
Press: 20x10, 40x5, 50x5, 55x4 (x5th)
M-row: 50x20, 60x10
Front Plank

Not my worst cycle, but there were various disruptions. Left wrist is slowly getting better, but not there yet. Have to be careful with my left thumb on the heavier cleans as well.

[Nicolas Warren]

Mon 24 Sep ‘12

Snatch: 20x5, 30x5, 40x3, 50x3, 60x3x5
C&J: 50x2, 70x2, 80x2, 90x2x2
GHSUs: 20x2
M-row: 55x15, 55x20

Wed 26 Sep ‘12

FS: 50x3, 80x3x2, 90x3, 95x3x3
Jerk: 50x2, 70x2, 75x2, 80, 85, 95, 105, 110, 120, 127.5x
Pull-ups: 5x2
LPDs: 70x10, 90x10, 110x10
Push-ups: 10x2

Thu 27 Sep ‘12

Snatch: 40x3, 50x3, 60x3, 65x3x2
Snatch High Pulls: 80x3, 100x3, 110x3
Clean: 50x2, 80x2, 90, 95, 100, 105, 110, 110
Playing with ‘front levers’

Sun 30 Sep ‘12

Snatch: 20x5, 40x3x2, 50x3x2, 60x3, 70x3x3
Snatch High Pulls: 100x3, 115x3
C&J: 50 2, 70x2, 80x2, 90x2x3
Clean Pulls: 120x3, 135x3, 150x3
GHSUs: 20w/ 5kg

Wed 3 Oct ‘12

FS: 20x10, 70x3x2, 100x3x2, 110x3x2
Jerk: 50x3x2, 70x2x2, 80, 90, 100, 110, 115, 120, 125, 127.5(pb), 130x, 80x1x4
M-row: 50x15x2
Front ‘n Side Planks
Push-ups: 12, 15

Thu 4 Oct ‘12

Snatch: 50x3x2, 60x3, 70x3, 75x3x4
Clean: 50x2, 70x2, 90x2, 100x1x5, 105x1x3
SHP: 90x3, 110x3, 120x3
LPDs: 110x20

Sat 6 Oct ‘12

BS: 60x5x2, 90x5, 110x5, 125x5x2 (pause, no belt)
Press: 20x5, 40x5, 45x3, 50x6, 55x2, 57.5
PP: 70x2, 75x2, 80x2x2 (stay on heels in dip)
Clean Pulls: 120x3, 140x3, 160x3
M-row: 45x20
GHSUs: 20

Mon 8 Oct ‘12

Snatch: 50x3x2, 60x3, 70x3, 75x2, 80x2, 82.5x2, 85, 75x2x3
C&J: 50x2, 70x2x2, 80, 90, 100, 105, 110, 112.5, 100x1x4
Jerk: 100x1
LPDs: 100x10x2
Foam rolling – Lats and Hip Flexors

Wed 10 Oct ‘12

FS: 60x3x2, 90x3x2, 110x3, 120x3, 125x3, 130x3, 132.5x3, 130x3, 125x3, 120x3, 110x3
M-row: 50x15x3
GHSUs: 15x3
Push-ups: 15x3

Thu 11 Oct ‘12

Snatch: 50x3x2, 60x3, 70x2x2, 80x1x3, 82.5, 85
C&J: 50x2, 70x2, 90, 95, 100, 105
SHP: 70x3, 85x3, 100x3, 110x3, 120x3

Sat 13 Oct ‘12

BS: 20x10, 60x5x2, 90x5, 110x3, 125x2, 140 (w/ belt), 145x7, 140x5, 135x5, 130x5 (w/ pause) {some pain in my right hip flexor with these}
Press: 20x5, 40x5, 50x3, 55, 60, 65x, 50x8x2
Clean Pull: 90x3, 125x3, 145x3, 165x3 (these are probably too heavy – sweet spot’s around 150-155)

Mon 15 Oct ‘12

Snatch: 50x3x3, 70x2, 80, 85, 90, 95
C&J: 50x2x2, 70x2, 80x2, 90, 95
SHP: 95x3, 70x3, 100x3
BBrow: 50x15x2, 70x10
Planks

Wed 17 Oct ‘12

FS: 60x3x3, 90x3, 110x2, 120, 130, 140x3 (pb), 152.5 (pb)
Jerk: 50x2x2, 80x1x2, 100, 110, 120, 130 (pb)
M-row: 45x10x5
GHSUs: 10x5

Thu 18 Oct ‘12

Snatch: 50x3x3, 70x2x2, 80x1x2
Clean: 50x2, 70x2, 80x2, 90, 100, 110
LPDs: 110x15x3

Sat 20 Oct ‘12

BS: 20x10x2, 60x5x2, 90x3x2, 110x2, 125, 140 (w/ PL belt, HF hurt), 140 (w/ OL belt, less pain), 150, 155x5 (pb), 160x3 (pb)
Press: 20x5, 40x5, 50x3, 57.5, 62.5, 65x
Clean Pull: 50x3, 100x3, 130x3, 150x2 (strained my right lat on the second set)
DL (shoe change): 150 (felt pretty dizzy after this)
… went home.