William's Log

[William McAlpine]

Training

Snatch

8x1 152.5 lbs (8/8)

Clean and Jerk

5x1 202.5 lbs (5/5)

Back Squat

3x5 260 lbs

Bench Press

3x5 152.5 lbs

Training Video

[William McAlpine]

Training

Snatch

8x1 155 lbs (6/8)

Clean and Jerk

3x1 205 lbs (3/3)

Back Squat

3x5 265 lbs

Press

3x5 112.5 lbs

Notes

Going to have to do something different with the C&J's. I'm going to change these a little. Squats were brutal.

[William McAlpine]

Training

Snatch

4x1 157.5 lbs (1/4)

Clean and Jerk

2x2 135 lbs

Back Squat

3x3 185 lbs


Notes

Took a deload day.

[William McAlpine]

Switching over to the novice weightlifting progression from 70sbig.com/Rip:

Monday
Clean and Jerk heavy
Snatch for sets across


Tuesday
Squat
Press
Chin-ups


Thursday
Snatch heavy
Clean and jerk singles across


Friday
Squat
Bench
Deadlift (may change this day a little)

----------------------------------

Training

Snatch

155x1x8 (7/8)

Clean and Jerk

210x1x3 (2/3) slight press out on the second.

[William McAlpine]

Training

Squat

270x5x3

Press

117.5x5x3

Pull Ups

BWx5x3

Training Video

[William McAlpine]

Training

Snatch

165x1
175x0
175x1
185x0x2

Clean and Jerk

185x1x8

Training Video

[William McAlpine]

Training

Squat

275x5x3

Bench Press

155x5x3

Deadlift

245x5

Dips

BW+45x4x3

Training Video

[William McAlpine]

Training

Snatches

160x1x8 (4/8)

Clean and Jerks

215x1x3 3/3


Snatches were all out in front. I was getting good pop, but not shifting back on my heals. Clean and jerks were nice and fast.

[William McAlpine]

Training

Squat

280x5x3

Press

122.5x5x3

Pull Ups

BWx6x3

Dips

BW+45x5x3

Training Video

[William McAlpine]

Training

Snatch

165x1
175x0x2
170x0x3
155x1x2

Clean and Jerk

190x1x5

I'm letting the snatches get way out in front. I'm pulling them plenty high enough. Need to make sure that I am finishing my pull and keeping my elbows out and up.