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Old 06-16-2009, 11:18 AM   #31
Rick Deckart
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16. JUN 09 BW <85KG ~60MIN --- COASTING

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep x 2 sets
65.0 kg x 1 rep x 3 sets
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep x 2 sets; both lost to the front
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep; lost to the front
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep; lost to the front

Clean:
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 1 rep; lost balance and dropped it
80.0 kg x 1 rep
90.0 kg x 1 rep
101.0 kg x 1 rep; lost to the front
85.0 kg x 1 rep
90.0 kg x 1 rep; power clean
95.0 kg x 1 rep; power clean
102.5 kg x 1 rep; racked but lost to the front

Front Squat:
70.0 kg x 1 rep
90.0 kg x 1 rep
110.0 kg x 1 rep

snatches with 75 kg were easy, so was the power clean with 95 kg... I definitely need competent coaching, much more often than three or four times per year...
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Old 06-17-2009, 09:54 AM   #32
Rick Deckart
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17. JUN 09 BW <85KG ~40MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
45.0 kg x 2 reps
50.0 kg x 1 rep
55.0 kg x 1 rep x 3 sets
60.0 kg x 1 rep x 3 sets
65.0 kg x 1 rep x 3 sets

Clean & Jerk:
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep x 3 sets
75.0 kg x 1 rep x 3 sets
80.0 kg x 1 rep x 3 sets

I did a bunch of squat snatches with the empty barbell from the high-high hang between clean & jerks sets. Easy and very snappy recovery session.
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Old 06-18-2009, 10:21 AM   #33
Rick Deckart
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18. JUN 09 BW <85KG ~85MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 1 rep
55.0 kg x 1 rep x 5 sets
60.0 kg x 1 rep x 5 sets
65.0 kg x 1 rep x 5 sets
67.5 kg x 1 rep
70.0 kg x 1 rep
72.5 kg x 0 rep x 2 sets; what???
60.0 kg x 1 rep
72.5 kg x 1 rep
60.0 kg x 1 rep
77.5 kg x 1 rep

Clean & Jerk:
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 0 rep; easy clean, but missed the jerk to the front
100.0 kg x 1 rep

new best (virtual) total 177.5 kg

Front Squat:
50.0 kg x 2 reps
70.0 kg x 2 reps
90.0 kg x 2 reps
110.0 kg x 2 reps
130.0 kg x 1 rep
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Old 06-20-2009, 06:06 AM   #34
Rick Deckart
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20. JUN 09 BW <85KG ~60MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
55.0 kg x 1 rep
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 0 rep
75.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep x 2 sets; both close, but a miss is a miss

Clean & Jerk:
50.0 kg x 2 rep
70.0 kg x 2 rep
80.0 kg x 1 rep
85.0 kg x 1 rep
90.0 kg x 1 rep

Clean:
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep; PR
110.0 kg x 0 rep; close

Front Squat (on the minute):
70.0 kg x 1 rep
90.0 kg x 1 rep
110.0 kg x 1 rep x 10 sets
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Old 06-22-2009, 10:04 AM   #35
Rick Deckart
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22. JUN 09 BW <85KG 61MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep
80.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 1 rep

Clean & Jerk:
50.0 kg x 2 rep
70.0 kg x 2 rep
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 1 rep

Clean:
105.0 kg x 1 rep

Back Squat (on the minute):
90.0 kg x 2 reps
110.0 kg x 2 reps x 5 sets

new best (virtual) total: 180 kg. Another session in this format, or maybe two; saturday I am off to a workshop with Peter Immesberger.
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Old 06-28-2009, 06:14 AM   #36
Rick Deckart
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Default Mission Impossible

28. JUN 09 BW 84KG 60MIN --- MI 1/12

Snatch:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
50.0 kg x 2 reps
60.0 kg x 1 rep x 2 sets
70.0 kg x 1 rep x 2 sets
72.5 kg x 1 rep x 2 sets
75.0 kg x 1 rep x 2 sets; probably not legit due to press-out

better timing, I need it...

Front Squat/Back Squat couplets (5 reps / 4 reps):
50.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 3 reps
98.5 kg x 9 reps x 3 sets
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Old 06-29-2009, 09:56 AM   #37
Rick Deckart
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29. JUN 09 BW 84KG ~60MIN --- MI 2/12

Snatch:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep
80.0 kg x 1 rep
72.5 kg x 1 rep

Front Squat/Back Squat couplets (4 reps / 3 reps):
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
105.0 kg x 7 reps x 4 sets
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Old 07-01-2009, 10:39 AM   #38
Rick Deckart
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1. JUL 09 BW 84KG ~70MIN --- MI 3/12

Clean:
20.0 kg x 2 reps
50.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep
85.0 kg x 1 rep
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 0 rep; not racked on right side, don't count it...
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 1 rep
107.5 kg x 0 rep; felt on my ass
95.0 kg x 1 rep
100.0 kg x 1 rep
107.5 kg x 0 rep; not racked on right side

my max c&j is 100 kg, three clean cleans with 100 kg must do for today.

Front Squat/Back Squat couplets (3 reps / 2 reps):
50.0 kg x 5 reps
90.0 kg x 5 reps
112.5 kg x 5 reps x 5 sets
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Old 07-03-2009, 10:45 AM   #39
Rick Deckart
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3. JUL 09 BW 84KG 56MIN --- MI 4/12

Behind Neck Jerk:
20.0 kg x 2 reps
50.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep
110.0 kg x 1 rep
115.0 kg x 0 rep; pressout
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep
115.0 kg x 0 rep x 2 sets; both lost to the front

Front Squat/Back Squat couplets (2 reps / 1 rep):
70.0 kg x 3 reps
100.0 kg x 3 reps
120.0 kg x 3 reps x 6 sets
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Old 07-07-2009, 10:04 AM   #40
Rick Deckart
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7. JUL 09 BW 84KG 61MIN --- MI 5/12

Snatch:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
67.5 kg x 1 rep
75.0 kg x 1 rep
72.5 kg x 1 rep
77.5 kg x 0 rep; should have been easy, missed to the front...
70.0 kg x 1 rep
75.0 kg x 0 rep
75.0 kg x 1 rep

afterwards a bunch with 60, 65 and 70

Front Squat/Back Squat couplets (5 reps / 4 reps):
50.0 kg x 9 reps
90.0 kg x 9 reps
105.0 kg x 9 reps x 3 sets
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