Nic's Training Log

[Nicolas Warren]

Fri 24 Sep '10

HPS: 20x5x2,30x5,40x3,50x2x2,60x2,65x1 PS: 67.5,79,72.5,75,77.5 (press out with RH) S: 80,82.5 (PB), 85x, 85x, 75
HPC+PJ: 60x3,80x2,90,100
PC+PJ: 105 (PB), 110x
C: 120x, 120 (PB), 125x (epic faliure)
PJ technique: 50x3x5
PUs: 6,6
FPs w/ 20kg: 60sx2

Stretching (ITBs, Psoas, Hamstrings), foam rolling (especially ITBs).

Unloading week next week. Then 4-week cycle focussed on classic lifts.

[Nicolas Warren]

Mon 27 Sep '10

Split Jerk Practice: footwork, then: 30x3x2,40x3x2,50x2x2,60x1x2,70x1
Jerk Support (3-5s holds): 50,70,90,100,110,120,130,140x3 (last set felt heavy)
BS: 60x8x3
Clean Pulls: 80x5x2 (hurt left thumb from bar bouncing back into it on the 1st set)
PUs: 7,7

Stretching. Cold pack on thumb at home; feels 'okay'.

[Nicolas Warren]

Wed 29 Sep '10

FS: 50x5x3
Jerk Dip Squats: 70x3,90x3,110x3,120x2,130x2,140x2,150x2x3
PUs: 5,5

Stretching. Rolling. Thumb okay, a bit sore up around the distal end of the first metacarpal... but getting better.

[Nicolas Warren]

Sun 03 Oct '10

Power Snatches: 40x2x2,50x2x2,55x2,60,65,65,70x,70,60x3,60x2,50x5x 2,55x3x3 (there's a whole (mata)narrative to the snatches... suffice to say, singles weren't pretty after the break, so worked on volume)
PC&J: 50x3,60x3,70x3,80x3,85x2,70x2 (stiffened up in the jerk as the weight got heavy... still working on a consistent footwork... everything felt pretty heavy today)
FS: 100x2,105x2,110x2
PUs: 6,6
FPs: w/15 and 25.

Stretching. Rolling.

[Nicolas Warren]

Sun 03 Oct '10

Cricket, net practice- 1 hour.

Mon 04 Oct '10

Snatch High Pulls (around chest to neck height) w/ straps: 70-85kg, triples, around 8-9 sets or so...
Jerk Supports (3-5 second counts): 130,140,145,150,155 (last few were a little wobbly...)
PUs: 8,8

Stretching.

Indoor cricket in evening. Train wreck. No lasting damage.

[Nicolas Warren]

Wed 08 Oct '10

C&J triples: 80x6
BS triples: 105,110,115,100 (left calf felt alittle sore during and after this)
SPPs: 60x5,60x3 (slipped down back), 60x5
PUs: 5,9
RTs 10xBS w/ 5kg x2

Fri 10 Oct '10

Snatch Complex {SHP,SHP,PS,MHS,S}: 20,20,30,40,40,50,50,55,55
HPC triples: 50,60,70,80,80,80
PUs: 5,6,7
SBs x10 BS: 25,30,35

[Nicolas Warren]

Sun 10 Oct '10

Snatches: 30x3,40x2x2,50x2x2,60x2,65x1,70x2x2,72.5x2,72.5x2 (failed both), 60x2x2,60x3x2
C&J: 60x2x2,80x2x2,90x1x2,100,107.5x,110 (failed on the jerk)
FS: 100x1,110x2,115x2,120x2,125x1 (PB),130x1, 135x
PUs: 5

Stretching.

Evening- crickets net practice.

[Nicolas Warren]

Mon 11 Oct '10

Muscle Snatches: 30x3x2,40x3x4,45x3x4,40x3x2 (working on technique: realised that my previous MSs were nothing of the kind... more like Power Snatches with minimal knee rebend... whatever that means)
DLs: 100x4,140x1,170x1 (w/ straps), missed two at 190, 140x3x2 (double overhand, no straps or belt)
Rack Support: 170 @5-10s x3-4, 180 @3-6s x2
PUs: 6,6
RTs: 10x2 w/ 5kg.

Stretching. Rolling. Muscle Snatches felt good...

[Nicolas Warren]

Wed 13 Oct '10

C&J: 90x2x8
BS: 110x5x5
PUs: 5

Lots of stretching and rolling. Calf hurt on first two sets of BS at 60 at bottom; 3rd set slightly changed foot angle (inwards), no pain on rest of the sets.

[Nicolas Warren]

Fri 15 Oct '10

Snatch Practice. (MSs~40 PSs~50-60 OHs~40-50, many sets)
PUs: 5