William's Log

[William McAlpine]

Saturday- 2/26/11

I competed in the Triad Barbell Open:

Snatch 82, 86, 90
C&J 100, 105, 113x

Weighed in at 74.2 after breakfast/water. I wanted to qualify for collegiate nationals. Since I did with my second C&J, I went for a pr on the third lift.

Meet video

[William McAlpine]

Friday - 3-4-11

Snatch 155x2x5
PC&J 205x1x5
FS 205x3x3

Sunday - 3-6-11

Did some light snatch/C&J
Squat 255x5

[William McAlpine]

Wednesday - 3-9-11

Snatch 185x1x5
C&J 225x1x2 missed a jerk because i slipped
Squat 235x5x5

Friday - 3-11-11

Jerk 245 with a bit of a press out
R Dips BWx2x5
Pull up BW+45x1,1,2
front lever stuff

Sunday - 3-13-11

light snatch&CJ
Squat - 265x5

[William McAlpine]

Wednesday - 3-16-11

Snatch - missed 185 then hit 185 and stopped there
Squat - 240x5x5
PC&J - 185x1x7

Thursday - 3-17-11

Wall Handstand need to time
Tucked L-sit did a few 3-4 second holds
Ring Dips 3, 5, 2 palms facing out
Front Lever 3,3,3 tucked
Back Lever need to video these because I don't really know what it looks like when I'm upside down
Pull Ups did some low rep sets

Friday - 3-18-11

Snatch up to 185
Jerk 225x1x4 (3/4)
Front Squat 210x3x3
Natural GHR BW+ assistance (an assisted nautral GHR seems like an oxymoron)


Sunday - 3-19-11

Squat 275x5
Front lever did some tucked reps


I've been driving and studying at a desk which as resulted in tight hips.

[William McAlpine]

Wednesday, 3-23-11

Power Snatch - 160x1x8
PC&J - 205x1x8
Squat - 245x5x5

Thursday, 3-24-11

Handstand 20 sec x 6, wall
L-sit 6 sec x 10
Planche 10 sec x 6, front stand
Dips BWx2x5, rings
Front lever a few static holds
Back Lever need to video this

Friday, 3-25-11

Snatch - 165x1x8
Jerk - 205x1x5
Front Squat 215x3x3

Saturday, 3-26-11

same as thurs

Sunday, 3-27-11

Squat 285x5
Snatch 135x1x8; high hang
C&J up to 195; high hang

[William McAlpine]

Wednesday, 3-30-11

Back Squat 245x5x5
Power Snatch 162.5x1x8
PC&J 205x1x7

Friday, 4-1-11

Front Squat 185x3x3
Snatch up to 195
C&J up to 230x1x2

Sunday, 4-3-11

Back Squat 295x5
Hang Snatch 155xa few
C&J 205x1, done from the hang and power

[William McAlpine]

Wednesday - April 6, 2011

Squat 245x5x5
Snatch 165x1x8, power
C&J 210x1x6, power

Sunday - April 10, 2011

Squat 300x3
Snatch 195x1, 200x0x3, 155x1x3

Wednesday - April 13, 2011

Squat 305x3
C&J 235x1, 245x0x3, will hit this next time

Sunday - April 17, 2011

Squat 310x3
Snatch 195x1, 200x1, 205x0

Thursday - 4/21/11

Squat 315x1 fail 2nd
C&J 245x1, 255x0

Sunday - 4/24/11

Squat 315x2, my hamstring was bothering me and didn't try for a third
Snatch 195x1, 202.5x0, 205x0

Thursday - 4/28/11

Squat 315x1 (fail 2nd), 315x1 -->hard
C&J 225x1, 245x0x2


Really fatigued this week. Work + school = need for summer.

[Blake Nelson]

and the gold medal in the 2012 Olympics in gymnastics and weightlifting goes to william

[William McAlpine]

For the last 6 weeks I have done this:

Monday

Back squat 5x5 - 225 --> 260
Bench Press 4setsx5 - 135 -->170, then two days ago 175x3x5
Deadlift - Last Monday I did 270x5

Wednesday

Snatch --> different ranges
Clean and Jerk --> mostly singles
Press --> 95x8x3 -->110x8x3

Friday

Squat - 275x5 -->305x5
Push Press - 155x3 --> 170x3
Power Clean - 185x2x5 --> 215x2x5


Two Fridays ago was a bad day:

Squat 310x2 (failed third)
Push Press 172.5x3
Power Clean 220x2x5

Monday -

Squat - 265x3x8
Bench Press - 180x3x5
Deadlift - 275x5

Wednesday -

Power Snatch - 180x1x4
Jerk - 240x1
Press - 112.5x3x8

Friday -

Squat - 315x1 (failed the double three times)
Push Press - 175x3
Clean - 235, 255


Monday -

Squat - 270x3x8
Bench Press - 185x3x5
Deadlift - 280x5

Wednesday -

Power Snatch - 185x1x3
Clean and Jerk - 245x1
Press - 115x8x3

Friday -

Squat - 300x3 --> great set of squats
Push Press - 180x3
Power Clean - 225x2x5 (one of these may have been a full clean; I can't tell from the video.)


Monday (7-4-11)

Squat - 275x3x8
Bench Press - 190x2x5, 160x5x3
Deadlift - 285x5

Wednesday (7-6-11)

Power Snatch - 190x1x3 (missed one of these)
Clean and Jerk - 255x1
Press - 117.5x8x3

Friday (7-8-11)

Squats - 305x3 - this was harder than I expected, but I forgot to put on a belt
Push Press - 185x2 (missed third because of technical error), then did it again: 185x3
Power Clean - 230x2x5 (two of these were full cleans)

Monday - (7-11-11)

Squat - 280x3x8
Bench Press - 175x5x5
Deadlift - 295x5

Wednesday - (7-13-11)

Snatch - kind of a bad day - I think 195x1
Jerk - 245x1, 260x0
Press - 120x8x3

Friday - (7-15-11)

Squat - 310x3
Push Press - 190x2,3
Clean - 235x2x5, 245x1

Monday - (7-18-11)

Squat - 285x3x8
Bench Press - 170x5x5
Deadlift - 295x5

Wednesday - (7-20-11)

Front squat, jerk - 245x1, 260 (got front squat, but missed jerk)
Press - 122.5x8x3
P. Snatch, snatch - 165x2x3

Friday - (7-22-11)

Squat - 315x3
Push Press - 195x3
Clean - 225x1 (power), 235x1, 240, 245, 250, 255, 260x0

Monday - (7-25-11)

Squat - 290x3x8
Bench Press - 175x5x5

Tuesday - (7-26-11)

(p snatch followed by snatch) - 175x2x5
PCandJ - 205x1x12

Thursday - (7-28-11)

Front Squat - 265x1, 230x2x4
Press - 130x5x3

Friday - (7-29-11)

Snatch - 205, missed 210
C&J - 240x1, missed the clean with 245
Deadlift 245x5

Sunday - (7-31-11)

Squat - 295x2x6, 255x5x3
Bench Press - 180x5x5

Monday - (8-1-11)

Snatch - 175x2x5
C&J - 210x1x10 (missed two jerks, hard to jerk in my basement)

Tuesday - (8-2-11)

Front Squat - 271x1, 234x2x4
Press - 135x5x3

Saturday - (8-6-11)

Did some oly lifts
Bench Press 165x5x5

Monday - (8-8-11)

Back Squat - 260x5x5
Overhead Press - 139x5x3

Tuesday - 8-9-11

did some oly lifts

Thursday - 8-11-11

Front Squat - 275x1
Overhead Press - 146x5x3

Sunday - 8-14-11

Back Squat - 275x5 (switching to low bar for a little while)
Bench Press - 185x5

Wednesday - 8-17-11

Back Squat - 265x5x5
Bench Press - 170x5x5
Deadlift - 275x5

Friday - 8-19-11

Front Squat - 230x3x3
Press - 135x5x3
Power Snatch - 155x2x5

Sunday - 8-21-11

Squat - 285x5
Bench Press - 190x5
Power Clean - 205x2x5

[Zach Reed]

You're slackin on the log Will!