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Old 12-30-2015, 04:35 PM   #1
Scott Dickson
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Default Dickson's Training Log

Hi there! I have been recently getting more involved in Olympic Weightlifting and through that found Catalyst. I have started their Risers, Waves, and Positions Program this past week and decided to start my first ever log! Here's my Personal Best Lifts:

Weight Class - 77kg
Snatch - 90kg
Clean and Jerk - 121kg
Back Squat - 201kg
Front Squat - 160kg
OH Squat - 100kg
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Old 12-30-2015, 04:38 PM   #2
Scott Dickson
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Day 1

3 - Position Snatch RM; 95%, 90%
Got up to 75kg, never done 3 position so was decently happy with this. 71 and 67 felt like a breeze afterwards

Snatch Pull on Risers - 95, 100, 105kg - These were an eye opener! So difficult they seemed.... those couple of inches make a huge difference

Back Squat - Using 190kg as my max as I have taken a bit of break from lifting recently to heal up. This is where the wave came into play - 133 x 5, 152 x 1, 137 x 5, 156 x 1, 140 x 5, 160 x 1 - Felt heavy and absolutely destroyed my legs for the next few days!

Back Squat Jump @ 20% - 40kg...easy breezey
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Old 12-30-2015, 04:42 PM   #3
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Day 2

Pause Jerk + Jerk (2 + 1) RM, 95%, 90% - 91kg RM. I'm really trying to increase my jerk and OH Strength and this showed I need to. The pauses were awful and felt very heavy

Power Clean - 70% x 3 x 5 - very easy...legs were sore as hell from Day 1 so that was the only issue with these

Push Press BNK - Used % based off of my RM on the Jerks..felt about right with that
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Old 12-30-2015, 04:45 PM   #4
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Day 3

3 - Position Clean - RM, 95%, 90% - Was able to get 102kg which I was happy with. Need to work on the grip change after I clean the bar and get ready for the 2nd and third position

Clean Pull on Riser - 105%, 110%, 115% - Again these were a bit of a struggle, I am hoping these are just feeling tough as a first time thing and will get better soon

Front Squat - 70% x 3 x 4 - Easy stuff here, worked on speed into the hole and out of it

SLDL - 50% x 5 x 3 (based off Back Squat) - Again easy so worked on slow tempo and feeling the right muscles worked. Tried pulling and doing double knee bend type action
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Old 12-30-2015, 04:50 PM   #5
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Day 4

Power Snatch - 70% x 3 x 5 - 63kg...felt super easy. I am more of a power snatcher so these were comfortable

Power Jerk - 70% x 3 x 5 - 85kg. These were tough for me. We don't have Jerk blocks where I workout so bringing these back to the shoulders each rep is tough

Snatch Push Press + OHS (5 + 1) - 70% x 4 sets. These felt good, the push press was easy and getting into a nice deep 1 count pause squat was good

Back Squat Jump - 20% x 3 x 5 - 40kg
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Old 01-02-2016, 07:47 AM   #6
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Day 5

Snatch + Snatch Balance + OHS - (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
45
55
63
68
72
77
81 - Really happy about this since I struggle a lot with Snatch Balances, but they actually felt really good today! I then lost that momentum and missed both the 95 and 90%....

Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
60
73
85
91
97
103 - Stopped here as my Power Jerk was really ugly so wanted to make sure I kept clean reps going. Nailed my 95 and 90%!

Back Squat - 5RM; 50%x10 (% of RM)
Goal was to hit 170kg, I got 160kg. Like I mentioned previous I am using 190kg as my max but haven't had a heavy squat on my back for a few weeks so I'm happy with it.
85
102
120
140
150
160
80 x 10

Good Morning - 20%x5x3 (% of back squat)
40 - really easy obviously, nice stretch through the hammies

Going to try and get my squats up sometime today or tomorrow for a little video
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Old 01-03-2016, 02:11 PM   #7
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Into Week 2 now

3 - Position Snatch (Floor, Knee, Mid-Thigh) RM x 1+1+1
45
55
63
68
72
77 - 2kg PR

Snatch Pull on Riser - 108% x 5, 113% x 5, 118% x 5
90
97
102
106 - Felt better than last week so that's a good note

Back Squat - 73% x 5, 83% x 1, 75% x 5, 85% x 1, 77% x 5, 87% x 1
140 x 5
158 x 1
143 x 5
162 x 1
146 x 5
165 x 1 - Definitely could feel the 5RM squat from the other day doing these

Back Squat Jump - 20% x 3 x 5
40 - Legs were quite sore so speed on the eccentric might have been a bit slow
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Old 01-03-2016, 04:07 PM   #8
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Old 01-05-2016, 02:44 PM   #9
Scott Dickson
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Week 2 Day 2

Pause Jerk + Jerk - (2+1) RM
60
65
70
75
80
85
90
95 - 5kg PR - Really happy about this to be honest

Power Clean - 70%, 75% x 5 x 3
85
91 x 3 x 3 - Felt pretty good, caught these in a pretty high catch

Push Press BNK - 70%, 75% x 5 x 3 - am using based off my RM from the Jerks
67
71 x 5 x 3 - Felt heavy but I need to push my OH strength so felt good in that sense
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Old 01-08-2016, 12:25 PM   #10
Scott Dickson
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Week 2 Day 3

3 - Position Clean (floor, knee, mid thigh) RM
60
73
85
91
97
103 x miss x 2 - I have a hard bringing the bar down from the shoulders for the next position so that's where I struggle with these

Clean Pulls on Risers
88 x 5
100 x 5
112 x 5
124 x 5
130 x 3
137 x 3
140 x 3

Supposed to be 5 reps, but these are just too heavy to keep them from being just a deadlift + shrug for 5

Front Squat
70 x 3
90 x 3
105 x 3
110 x 3 x 2

Pretty easy, but my legs and hips were feeling pretty tight
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