Nic's Training Log

[Nicolas Warren]

Thu 7 Jul '11

Power Snatch: 55x3x5
Clean & Jerk: 70x2x2
Stretching. Band Pull aparts and 1 pull-up.

[Nicolas Warren]

Sat 9 Jul '11

Power Snatch: 50x3x3, 60x3, 70x2x2, 75x1x3
Back Squat: 50x5x2, 90x3x2, 105x2, 120x2x3
Stretching.
Band Pull-aparts

Sun 10 Jul '11

Power Snatch: 65x3x3
Front Squat: 50x3x2, 75x3, 95x3x2
DB-Rows: 15x10, 25x10, 35x15

Wed 13 Jul '11

Back Squat: 60x5x3, 90x3x2, 110x2, 125x5, 140x3, 157.5x1 (went for a second rep and missed it... single PB)
(GH sit-ups x10, Pull-ups x2}x3
Stretching. Band pull-aparts, some row holds.

Light session tomorrow. Then a 5 days off, then a week or so light. Having been getting sick too often lately; so was happy to walk away with the new squat.

[Nicolas Warren]

Thu 14 Jul '11

Power Snatch: 50x3x2, 60x3, 70x2x2, 75, 80
DB-row: 15x10, 25x10, 35x5, 40x15
Stretching and pull-aparts.

[Nicolas Warren]

Wed 20 Jul '11

Power Snatch: 70x2x4
Back Squat: 65x5, 85x5, 100x5
DB-rows: 15x10, 25x10, 35x10, 40x20

Stretching and pre-hab.

[Nicolas Warren]

Thu 21 Jul '11

C&J: ...80x2, 90x1x3
Snatch DL: 100x3x2
GH Sit-ups: 10x3
Stretch and Pre-hab.

[Nicolas Warren]

Sat 23 Jul '11

Back Squat: 90x2x5
Power Snatch: ... 70x2, 75, 80, 85x
Hang Snatch: 50x3x4 (with straps)

*** run-down ***

Wed 27 Jul '11

Back Squat: ... 130, 145, 160 (pb), 165x
DB-rows: ... 45x12
Jerk from Racks: ... 80, 85, 90, 95, 100

Sat 30 Jul '11

Power Snatch: 50x3x2
Back Squat: ...120x2, 145, 165x (had to give 165 another shot to convince myself I couldn't do it)
Dead Lift: ... 130x3, 150x3, 160x3 (with straps)

Mon 1 Aug '11

Clean: 70x2x4
Back Squat: 95x2x4
DB-row: ... 45x15

*** right shoulder has been giving me a bit of strife this last week, especially after the jerks. pain is moving around between trap, lat, inside shoulder blade and delt, depending on what's going on. heat cream seems to work well to settle it down. that and lighter sessions ***

[Nicolas Warren]

Wed 3 Aug '11

Snatch: 50x3x2, 60x3x3
Back Squat: 60x5, 90x5, 110x5x6
Band Pull-aparts: 25x3

Thu 4 Aug '11

Power Snatch: 50x3x9
Clean: 75x3x7

Sat 6 Aug '11

Power Snatch: 50x3x2, 60x3x2
Back Squat: 95x5x2
Push Press: 50x2x3
Band PAs: 25x2

Mon 8 Aug '11

Power Snatch: 50, 55x3x4
Clean & PP, PJ + J: 60, 70
C&PJ: 80, 90
Band PAs: 25x2

Wed 10 Aug '11

Power Snatch: 50x3x2, 60x2x2, 70
Clean: 50x3x2, 70x2x2, 85

Thu 11 Aug '11

Power Snatch: 50x3x2
Clean: 50x3, 70x2x2

Sat 13 Aug '11

WACT Comp (BW @ 88.60kg)
Snatch: 77, 82, 87x (missed behind)
C&J: 101, 108x (press-out), 115x (press-out, but better than 108)

Next two weeks will be recovery, mainly for my right shoulder. Going to limit the barbell to twice a week, and might even do some running or something...

[Nicolas Warren]

Mon 15 Aug '11

Hill Sprints x 10. Small hill (maybe 20 meters?)

Wed 17 Aug '11

Power Snatch: ...50x3x4
Clean: 50x3x2, 70x3x2, 80x2x2
Back Squat: ...95x5x3
Press: 20x5, 30x5x3
F. Planks: BW-60s, 10kg-60s

Sat 20 Aug '11

Back Squats: 95x8x5
Dead Lift: 100x10
F. Planks: BWx60s, 10kgx60s
Band Pull-Aparts x 30

Sun 21 Aug '11

Snatch: 55x3x7

Mon 22 Aug '11

Clean + Front Squat + Power Clean + Push Jerk: 75x4
Snatch: 50x3x3
F. Planks: BW-60s, 10kg-60s, 15kg-60s

Wed 24 Aug '11

Snatch: 60x3x4
Back Squat: 115x5x5
Push-Press: 50x2x7
F. Planks: BW-60s, 15kg-60sx2

Thu 25 Aug '11

Clean + Front Squat + Clean + Front Squat + Power Clean: 95x3
Barbell Row: 50x20

Sat 27 Aug '11

Snatch: ... 70, 75, 80, 85x, 85, 90x, 90x (behind)
Back Squat: ...130x3x5
Dead Lift: ... 165x4
F. Plank: BW-60s, 15kg-60s, 20kg-60s

Mon 29 Aug '11

Clean: ...110, 120, 125, 130x, 130x
Snatch: 70x3x3
1-arm DL: 50kg, 70kg (for abs)
Lat Pull-downs: 90lbsx20, 110lbsx20

Wed 31 Aug '11 (feeling pretty tired here after the cleans on Monday)

Snatch: 50x3x2
Push Press: 50x3x5

Thu 1 Sep '11

Back Squat: ...140x2x3
Power Clean: ...90x3x3

Sat 3 Sept '11

Snatch: ... 75, 80, 85x, 85x (felt easy, but a bit out)
Back Squat: ... 150, 165 (pb), 170x
Dead Lift: ...160 (double over hand + belt), 180 (pb) (straps + belt), 190x
GHD sit-ups: 10x2, 10 w/ 5kg

The back squat and the dead lift were nice to get. My right shoulder is still pretty messy. Will unload for a week, and try another two weeks.

[Nicolas Warren]

Mon 5 Sep '11

C&PP/PJ: doubles ~ 50
Power Cleans: 70x3x2, 80x3x2
Snatch: 50x3x2, 60x3x2
Front Planks: BW x 60s, 15kg x 60s
Lat Pull-downs: 110lbs x 10, 90lbs x 10

Wed 7 Sep '11

Snatch: 65x3x2, 55x3x4
Back Squat (pause): 100x5x3
Push Press: 40x2x4
Machine Row: 40x10, 60x10, 70x10, 70x10 + 60x10 + 40x15

Thu 8 Sep '11

Ring rows and shrugs at home

Sat 10 Sep '11

Back Squat: 120x2x4, 100x5x8
Ring rows

{Sunday - hike}

Mon 12 Sep '11

Power Clean + Front Squat: 75x2x4 (two clean and two squats)
Snatch: 55x3x3
Barbell row: 50x30

Wed 14 Sep '11

Snatch: 60x2x3
Back Squat: 132.5x5x5

Thu 15 Sep '11

Power Clean + Clean: 100, 102.5, 105, 102.5, 100
Rack Holds: 90, 130, 140, 150x5

Sat 17 Sep '11

Snatch: ...70, 75, 80x, 80, 85, 90x, 90 (first time I've hit 90 in 6 months)
Back Squat: ...145x3x5
Dead Lift: ...170x5
Machine Row: 40x10, 60x10, 70x10, 80x12

Mon 19 Sep '11

Clean: ...90, 100, 110, 120x, 120x
Snatch: 70x3x3
Lat pull-down holds

Wed 21 Sep '11

Hang Snatch (w/ straps): ...70, 75, 80, 85x, 90 (pb), 95x, 95, 100x (but close), 100x
Machine rows: 45x10, 65x10, 85x10, 45x20

Fri 23 Sep '11

Back Squat: ...110x2, 130, 150, 170 (pb- but hard)
Dead lift: ...140x2, 165, 185 (pb), 190 (with belt and straps)
Latpull-downs, sit-ups, machine rows.

****UNLOAD****

Mon 26 Sep '11

(Clean + Front Squat)x2 + Power Clean: 80x4
Hang Snatch: ...60x3x4
Machine-row: 50x20


Comment: Will unload for a week, and then be travelling with another light week. The back squat, deadlift and hang snatch pbs were all nice to get. Right shoulder is still tight in narrow overhead position, so have been limiting pressing and jerking. Have been doing some ring push-ups, which don't aggravate it, just to do some pressing work. Otherwise, working on loosening out my right trap and infraspinatus which helps the unweighted overhead position be pain-free...

[Nicolas Warren]

Wed 28 Sep '11

Power Snatch: 55x3x3
Back Squat: 90x3x3
Machine rows: 25x10, 50x10

Thu 29 Sep '11

Hang Clean: ... 85x2, 90x2, 95x2, 90x2x3

Sat 1 Oct '11

Back Squat: ...125x2x4, 105x5x8

(travelling)

Tue 4 Oct '11

Power Snatch: 70x3x3
Back Squat: 135x5x5

(travelling)

Sat 8 Oct '11

Snatch: 70, 70x, 70, 75, 85, 90, 95x, 95x
Back Squat: ...150x3x5
Dead Lift: ...175x5
Sit-ups and rows

Mon 10 Oct '11

Clean: ...100, 110, 115, 120, 127.5 (pb), 130x
Power Snatch: ...75x2x6

Did some good mornings with the empty bar which successfuly made my hamstrings sore for the next three days.

Wed 12 Oct '11

Hang Power Snatch: 70x2x2, 80xx, 80x, 80, 80x, 80
Back Squat: ...145, 155x2 (pb for x2), 160 (was going to do a second until I did the first)
Rows and sit-ups

{feeling a bit tired}

Thu 13 Oct '11

Power Clean x2 + Clean: ...85, 90, 95, 90, 80
Machine Rows: 90x10, 95x10

Sat 15 Oct '11

Snatch: ...75, 80, 85, 90, 95x, 95x
Back Squat: ...130x5, 145, 160x

Buried by that last squat, was going to go for 172.5, but not this cycle. Will definitely take two weeks lite this time. Should have done that two weeks ago.

First pb on an olympic lift in over 6 months with the clean.