William's Log

[William McAlpine]

Tuesday

Power Snatch

162.5x1x3

C&J

225x1x6

Front Squat

230x1x6

Press

120x5x3

[William McAlpine]

Thursday

Did some bar work with snatches and C&J because family was still asleep this morning.

Bench Press

155x5x5

[William McAlpine]

Friday

Snatch

185x0
195x0x4

terrible day

C&J

235x1 terrible clean, need to bring down the weight and work out some technical issues

Squat

295x5

[William McAlpine]

Monday

Snatch

Hang:

135x1
140x1
145x1
155x1
160x1
165x1
170x1

Regular:

135x2
155x2
175x1x4
135x2x4

Squat

260x5x5

Push Press

165x3x6

[William McAlpine]

Tuesday

Snatch

175x1x3

C&J

225x1x8 missed two cleans but jerks were great

FS

235x1x5

Press

122.5x5x3

Thursday

Snatch

195x1

H C&J

225x1

Bench Press

160x5x5

[William McAlpine]

Friday

Snatch

205x0x3 need to do better here; wasn't focused like yesterday

C&J

245x1
250x0

Squat

300x4 (failed fifth because I lost it in front; still going for 305 next friday)

[Samuel Hughes]

Hey man, just was admiring your log and wanted to say that your dedication and consistency are admirable. Keep up the good work.

[William McAlpine]

Originally Posted by Samuel Hughes

Hey man, just was admiring your log and wanted to say that your dedication and consistency are admirable. Keep up the good work.

Thanks for the encouragement Samuel!

Monday

HSnatch + Snatch

175x2x3

Squat

265x5x5

Push Press

167.5x3x5
167.5x2 pushed the third one out in front and couldn't recover

Wednesday

Snatch

185x1x3
190x1
195x1x2
200x0

C&J

230x1x4 owned these

FS

240x1x5

Overhead

125x5x3

then did 3 sets of pull ups, but I don't remember how many I did. around 8 or so each set

[William McAlpine]

Friday

Snatch

Hang above knee:

155x1
160x1
165x0
165x1
170x0
170x1
175x0
175x1
180x1
185x0x3 lost one of these behind and it messed me up on the other two attempts

Full:

135x1
155x1
175x0 decided to move on

C&J

above knee:

135x1
185x1
205x2x1

high hang:

205x1
205x0 stupid of me to switch to high hang

full:

135x1
185x1
205x1
225x0 by the time I got here I had gotten really slow

Squat

280x5 beltless

Bench Press

162.5x5x5

Notes

During the session, I kept thinking "wow this is a bad day." But I had finals week this past week, and I think I am just worn out. With better perspective now, it doesn't seem like it was that bad.

Goal is to hit 205 snatch from the hang by the end of winter break (Jan 12). Hopefully 220 (100 kg) and 264 C&J (120 kg)

[William McAlpine]

Monday - 12-13-10

Snatch - 185x1, 195x1
C&J - 205x1x5
Squat - 270x5x3
Bench Press - 165x5x4

Wednesday - 12-15-10

Snatch - 175x1x8 (7/8) 30 second rest
HC&J - 205x1x4
Front Squat 205x3x3
Press 127.5x3x3

Friday - 12-17-10

H Snatch - 165x1x8 (7/8) above knee
C&J - 205x1x5
Squat - 275x5x3
Bench Press - 175x5

weighed 164 this morning - yikes