Nic's Training Log

[Nicolas Warren]

Wed 24 Oct ‘12

FS: 60x3x2, 90x3x3, 110x3x2
Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100x, 102.5x, 102.5x

Thu 25 Oct ‘12

Snatch: 50x3x3, 70x2x2, 80x1x4
SHP: 90x3, 100x3
C&P: 50, 55, 60, 65 (PB)

Sat 27 Oct ‘12

BS: 20x10, 60x5x2, 100x5, 120x5, 130x5
Press: 20x5, 40x5, 50x3, 55, 60, 62.5x
PP: 62.5x3, 70x3, 80x3
Clean Pull: 50x3, 70x3, 90x3, 110x3, 130x3
GHSUs: 20

Mon 29 Oct ‘12

Snatch: 50x3x3, 70x2x2, 8010, 90, 95, 100x, 102.5x, 102.5x, 70x3, 72.5x3, 75x2, 77.5x2, 80, 82.5
SHP: 90x3, 100x3, 110x3
C&J: 50x3, 70x2, 90, 100, 105, 110
M-row: 40x10, 50x10
GHSUs: 15

Wed 31 Oct ‘12

FS: 60x3x2, 90x3x2, 110x3, 120x3, 127.5x3, 132.5x3, 135x3, 132.5x3, 127.5x3, 120x3, 115x3, 110x3, 90x3, 60x3
Chins: 5, 5, 5
Push-ups: 10, 10, 10
M-rows: 50x15x2
GHSUs: 10x2

Sat 3 Nov ‘12

BS: 20x5x2, 90x5x2, 90x5, 110x3, 120x2, 130, 140, 147.5x8, 110x5x3
Press: 20x5, 40x5, 50x3, 60, 67.5x, 55x6, 57.5x5
Clean Pull: 50x3, 70x3, 90x3, 110x3, 130x3, 140x3
Planks

Sun 4 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 97.5x, 97.5, 102.5x, 102.5x, 102.5x, 70x2x4
SHP: 90x3, 100x3, 110x3, 115x3

Mon 5 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 95, 100, 102.5 (PB)
SHP: 90x3, 100x3, 110x3, 115x3
C&J: 50x2, 70x2, 90, 100, 110
LPDs: 100(lbs)x10, 110x10, 110x15
GHSUs: 20

Wed 7 Nov ‘12

FS: 60x3x2, 90x3x2, 110x2, 120, 130, 137.5, 142.5x3 (PB), 155 (PB)
Jerk: 40x3, 50x2, 70x2, 80, 90, 100, 110, 120, 127.5, 132.5 (PB), 135x
GHSUs: 20
M-row: 50x12

Thu 8 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80x1x9
Clean: 50x2, 70x2, 90x1x2, 100, 105
GHSUs: 20

Sat 10 Nov ‘12

BS: 20x5, 60x5x2, 90x3, 110x2, 125, 140x1x2, 150, 157.5x5 (PB), 165x2 (PB)
Press: 20x5, 40x5, 50x3, 57.5, 62.5, 67.5 (PB), 70x

Mon 12 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105 (PB), 107.5x
SHP: 100x3, 110x3, 115x3, 120x3
C&J: 50x2, 70x2, 90, 100, 110
GHSUs: 20
LPDs: 110x15

Wed 14 Nov ‘12

FS: 60x5, 90x5x3
Press: 20x5, 40x5, 50x8, 55x5, 60x3
PP: 70x3, 80x3
GHSUs: 15, 15
DB-rows: 15x10, 25x15, 30x15

Sat 17 Nov ‘12

BS: 20x5, 60x5x2, 90x5x2, 110x5x2
Press: 20x5, 40x5, 50x3, 60, 65, 68.5x
PP: 75x2, 85x2, 90x2
PJ: 100x, 50x3, 100x1x2
Clean Pull: 50x3, 70x3, 90x3, 110x3, 130x3
Shrugs: 140x5, 150x5
Planks
GHSUs: 20


Can't complain with this one...

[Nicolas Warren]

Wed 21 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 90, 92.5, 95 (PB Power snatch)
FS: 60x5x2, 90x5, 110x5x2
C&J: 50x2, 70x2, 90, 100, 110, 120
Clean Pull: 132x3
GHSUs: 20
DB-row: 20x10

Sat 24 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90
BS: 70x5, 100x5, 120x5, 130x5x2
Press: 20x5, 40x5, 50x5x5
Clean Pull: 50x3, 90x3, 110x3, 130x3, 140x3
Shrugs: 70x5, 120x5, 140x5, 160x5, 170x5

Sun 25 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105x, 105x, 105x, 70x2, 75x2, 80x2, 82.5, 85, 87.5, 90x1x2
C&J: 50x2, 70x2, 90, 100, 105, 110, 115
GHSUs: 20

Mon 26 Nov ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100, 102.5x
SHP: 105x3, 115x3, 120x3
BS: 70x5, 100x5, 120x5, 130x5, 140x5
GHSUs: 20

Thu 29 Nov ‘12

FS: 60x5x2, 90x3x2, 110x3, 120x3, 127.5x3, 132.5x3, 135x3x2, 132.5x3, 127.5x3, 120x5 (PB), 115x5, 110x5, 90x5, 60x5
Push-ups: 15x2
Pull-ups: 5,6

Sat 1 Dec ‘12

BS: 20x5, 60x5x2, 90x5, 110x3, 120x2, 130, 140, 150x8 (PB), 140x5x2
Press: 20x5, 40x5, 50x2, 52.5x5x5
Clean Pull: 60x3, 90x3, 120x3, 140x3

Sun 2 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 85, 90x1x4 (///x/)
C&J: 50x2x2, 80x2, 90, 100, 105, 107.5x1x3
GHSUs: 20x2


Mon 3 Dec ‘12
Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100x, 100, 102.5x, 102.5x, 80, 85, 87.5, 90, 92.5, 95, 97.5
SHP: 110x3, 120x3, 125x3

Wed 5 Dec ‘12

FS: 20x5, 60x5x2, 90x3x2, 110x2, 120, 130, 140, 145x3 (PB), 157.5x
Jerk: 50x2x2, 80x2, 100x, 100, 110, 120, 125, 130, 135 (PB)
GHSUs: 20x3
DB-row: 17.5x10, 27.5x10, 35x20

Sat 8 Dec ‘12

BS: 20x5, 60x5x2, 100x3x2, 130x2, 140x1x2, 150, 160x3 (didn’t attempt 4th), 167.5 (x 2nd)
Partial BS (what can I say?): 150x3, 110x5, 120x5
Press: 20x5, 40x5, 50x3

Mon 10 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100x, 100x, 80x, 80, 85, 90, 95, 97.5x
Clean: 70x2, 90x2, 100, 105, 110, 115, 120, 110, 110, 110
BS: 70x5, 110x5, 130x5x3

Sat 15 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80x1x6
BS: 60x5, 90x5, 110x5, 125x5, 135x5
Press: 20x5, 40x5, 50x5, 55x6
GMs: 20x10, 40x10x2
GHSUs: 20x2

Mon 17 Dec ‘12

C&J: 50x3x2, 70x2, 90, 100, 110, 115, 120, 125, 110, 110, 112.5, 112.5
BS: 60x5, 90x5, 110x5, 125x5, 140x2, 150, 160, 171 (PB), 175x, 60x5, 90x5, 110x5, 130x5
DL: 70x5, 110x3, 140x2, 160, 175, 185x
PUs: 5
GHSUs: 20

Wed 19 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80, 90, 95, 100
BS: 60x5, 90x5, 110x3, 125x2, 140, 150, 160, 172.5 (PB), 175x, 60x5, 90x5, 120x5, 140x5
GHSUs: 20
PUs: 6

Thu 20 Dec ‘12

C&J: 50x2x2, 70x2, 90, 100, 100, 105, 110, 112.5
SHP: 50x3, 70x3, 90x3, 100x3
GHSUs: 20
RDLs: 50x10

Sat 22 Dec ‘12

Snatch: 50x3x3, 70x2x2, 80x2, 90, 95
BS: 60x5, 90x3, 110x2, 130, 145, 155, 165, 175x, 175x
500m-row: 128.2 seconds

Christmas Break

Wed 2 Jan ‘13

Snatch: 50x3x3, 70x2x2, 75, 80, 85, 90, 92.5, 70, 75, 80, 82.5, 85, 87.5
BS: 60x5x2, 90x5, 110x5x2
PUs: 7x2
GHSUs: 15x2

Thu 3 Jan ‘13

C&J: 50x2x2, 70x2, 80x2, 90, 95, 100, 105, 110, 90x2, 95

Sat 5 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x5, 130x5x5
Press: 20x5, 40x5, 50x5x5
DL: 60x5, 100x4, 130x3, 150x5

Sun 6 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85x, 85, 90x, 90, 90x
C&J: 50x2x2, 70x2, 80, 90, 100, 105
SHP: 70x3, 90x3, 100x3

Tue 8 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90x, 90, 92.5, 95, 97.5, 100, 80, 82.5, 85, 87.5

Wed 9 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x3, 130x3, 145x3, 155x3, 165x3 (PB)
Jerk: 20x5, 50x3, 70x2, 80, 90, 100, 110, 120, 130x
FS: 70x3, 90x3, 110x3, 120x3, 130x3
PUs: 10

Sat 12 Jan ‘13

BS: 20x5, 60x5x2, 90x5, 110x5, 130x5, 140x5x5
Press: 20x5, 40x5, 50x3, 52.5x5x5
DL: 60x5, 100x4, 130x3, 150x2, 160x5

Sun 13 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90x, 90, 95x, 100x, 70x2x6
Cleans: 50x3, 70x2, 80, 90, 100, 110, 115
PUs: 12
GHSUs: 20

Tue 15 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 100, 102.5x, 102.5x, 102.5x, 90, 90, 92.5, 92.5, 95, 95x
SHP: 95x3, 105x3, 115x3, 120x3
PUs: 8

Wed 16 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 120x3, 140x3, 150x2, 160, 167.5x2 (PB x 3rd)
C&J: 50x3x2, 80x2, 90, 100, 110x1x5
FS: 80x3, 100x3, 120x3, 135x3

Thu 17 Jan ‘13

Snatch: 50x3x3, 70x2x3, 80, 85, 90x, 90x, 90x, 90, 80, 80x, 80
GMs; 20x10, 40x10x3
Broad Jump: 2.95m (to front of foot… back of foot is probably a foot less than that)

Sat 19 Jan ‘13

COMP (you got a fourth lift if you got your 1st three)
Snatch: 85, 90, 95, 100
C&J: 110, 120, 125, 130x

Sun 20 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 120x5, 135x3, 145x3x10
Press: 20x5, 40x5, 50x3, 55x5x5
DL: 50x5, 90x4, 130x2, 160

Tue 22 Jan ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 75x2x3
BS: 70x5x2, 100x5x3
GHSUs: 20

Wed 23 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 140, 150, 160, 170x2 (PB x3rd)
Press: 20x5, 40x5, 50x3, 57.5x5x5
PUs: 5,5,5,6,6,5
C&Press: 60, 65x, 65, 67.5, 70x

Thu 24 Jan ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 130x3, 150, 162.5, 172.5x2 (PB)
C&J: 50x2, 70x2, 80, 90, 95, 95, 100x1x3 Clean: 105x1x3
GHSUs: 20

Just trying to push that gosh darn back squat up... also put on 5kgs BW during these two months. Now I'm going to the beach for a week.

[Nicolas Warren]

Sat 2 Feb ‘13

Snatch: 50x3x3, 70x2x2, 75, 80, 85, 70x2x3
C&J: 50x2, 70x2, 80, 90, 95, 100, 105
FS: 50x3, 90x3, 110x3, 120x3

Sun 3 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 110x5, 125x5, 140x5x2
Press: 20x5, 40x5, 50x3, 55, 60x5x3
DL: 60x5, 90x4, 120x4, 140x2, 155x8
PUs: 5,5,5
Abs

Tue 5 Feb ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95, 100, 102.5, 105x, 106x, 106x, 90x1x5
BS: 60x5, 90x5, 120x5, 140x2, 150, 160

Wed 6 Feb ‘13

BS: 70x5, 100x5, 120x5, 140x2, 155, 165, 175x
Clean: 50x2, 80x2, 100, 110, 115, 120, 125, 130 (PB), 132.5 (PB)

Sat 9 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 120x5, 140x2, 150x3x10
Press: 20x5, 40x5, 50x3, 57.5
DL: 50x5, 100x4, 130x3, 150, 160x9

Sun 10 Feb ‘13

Snatch: 50x3x3, 70x2x2, 80x, 85x, 90, 92.5x1x2 (x3rd), 70x2x4
C&J: 50x2, 80x2, 90, 100, 110x1x3
FS: 70x3, 100x3, 110x3, 120x3
GHSUs: 15x2

Wed 13 Feb ‘13

Snatch: 50x3x3, 70x2x2, 80, 90, 95x (strap slipped), 100x
BS: 60x5, 90x5, 120x5, 140x2, 150, 160, 170

Thu 14 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 120x3, 140x2, 160, 175 (PB), 180 (PB)
Clean: 50x2x2, 70x2, 90, 100, 110, 120, 127.5, 110, 110, 115x1x3

Sat 16 Feb ‘13

Snatch: 50x3x3, 70x2x2, (S,HS,HHS) 80, 90, 95x, 100x, 90x1x2, 93x1x2, 95x
C&J: 50x3, 80x2, 100, 110, 120, 130 (PB) (tweaked a neck or back muscle with this one)

Sun 17 Feb ‘13

BS: 20x10x2, 60x5x2, 90x5, 120x5, 140x2, 150, 155x3x10

Wed 20 Feb ‘13

BS: 20x10, 60x5x2, 90x5, 120x5, 150x2, 170, 185 (PB), 160x5 (PB)
Snatch: 50x3x3, 70x2x2, 80, 85x1x4
Snatch Pull: 100x3, 115x3
GHSUs: 20

Sat 23 Feb ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160x3x10
Press: 20x8, 40x8, 50x8x2
DL: 70x5, 110x4, 140x2, 165x10

Tue 26 Feb ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3x2
Press: 20x8, 40x8, 50x5
DL: 50x5, 100x4, 140x2

Sat 2 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80x1x3, 85
C&J: 50x2, 70x2, 80, 90, 100, 105x1x3
PUs: 5
GHSUs: 20

Sun 3 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160, 170, 140x3
Bench: 20x5, 50x5, 60x5, 70x5
DL: 70x5, 110x4, 140x3, 160x2, 180
PUs: 6,6

Tue 5 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 100, 105x, 107.5x
BS: 70x5, 110x5, 140x2, 160, 175, 190x
Clean: 50x2, 80x2, 100, 120, 135 (PB), 140x

Wed 6 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x2, 160, 175x2 (PB, x3rd)
Snatch: 50x3x3, 70x2x2, 80, 85, 90x1x2
PUs: 5,5

Thu 7 Mar ‘13
C&J: 50x2x2, 80x2, 100, 110, 120x1x2
Jerk from racks: 80, 100x1x5
FS: 50x3, 100x3, 120x3, 130x5 (PB)

Sat 9 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x2, 160, 177.5 (didn’t go for 2nd)
Bench: 20x5, 50x5, 65x5, 75x5x2
PUs: 5,5
DL: 70x5, 110x4, 140x3, 160

Sun 10 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 95x, 95x, 90, 90, 90x
C&J: 50x2, 80x2, 100x (fell backwards – I blame this on doing 5 sessions in a week)
PUs: 6
GHSUs: 20

Tue 12 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 90, 95x, 95, 100x, 90x1x5
BS: 70x5, 120x3, 140x2, 160, 170x3 (PB)
Press: 20x5, 40x5, 50x5, 55x5, 60x5, 65
PP: 80x3x3

Wed 13 Mar ‘13

BS: 20x10, 70x5x2, 120x3x2, 150x2, 170, 180x2 (PB), 120x3x2
Clean: 50x3, 80x2, 90, 90, 100, 110, 120x (yogi’d it)
Clean Pull: 140x5, 160x3
PUs: 7

Sat 16 Mar ‘13

BS: 20x10, 70x5x2, 120x5x2, 150x3, 165x3 (x 4th)
Bench: 20x5, 50x5, 65x5, 75x5x3
PUs: 5,5,5
DL: 70x5, 120x5, 150x3, 170x4
GHSUs: 20, 20

Tue 19 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160, 170, 175
Snatch: 50x3x3, 70x2x2, 80x1x5
Jerk (on luxury blocks): 50x2, 80x2, 90x2, 100x2, 110x2, 120x2, 125x2 (PBs)

Thu 21 Mar ‘13

BS: 20x10, 70x5x2, 110x5x2, 140x3, 160x4
C&J: 50x2, 70x2, 90x2, 100, 110, 115, 120, 110

Sat 23 Mar ‘13

Snatch: 50x3x3, 70x2x2, 80, 85, 90, 92.5x1x3
SDL, SHP, PS, + 2 OHS: 70, 72.5, 75, 77.5, 80
BS: 70x8x2, 110x6x2, 140x4x2, 160x2x2
Press: 20x8, 40x6, 50x5, 60x3
PP: 70x2, 80x2, 90x2

Sun 24 Mar ‘13

C&J: 50x2x2, 80x2, 90, 100, 110, 115
CP, C, FS, PP, J: 80, 85, 90
FS: 110x3, 120x3, 130x3, 135x3
PUs: 5,5,5,5