Nic's Training Log

[Nicolas Warren]

Tue 21 Dec '10

PS: 70x3x4
Jerk Practice: 40x3x4, 50x3x4

[Nicolas Warren]

Fri 24 Dec '10

Snatch: ...77.5, 82.5, 87.5x, 87.5, 90, 92.5x
C&J: ...110, 115, 117.5, 120x (missed the jerk)

New total pb 207.5kg.

Am taking a two week break from the lifting, one week just doing intermittent light pull-ups, squats, and stretching, one week at the beach.
Happy new year all!

[Nicolas Warren]

Will be giving the following 2- week program, or something very similiar to it, a shot this coming Friday. I will take weights/sets towards the lower or upper range depending on how I feel. I've aimed to put in squatting twice a week, snatch/clean pulling once a week, snatching in some form three times a week, and room for remedial work with the snatch balances and jerks.

Friday
• Power Snatch+Snatch: 60-75kgx4
• Back Squat: 100-110kgx5x3
• Clean & Jerk: 90-100kgx1x4

Sunday
• Front Squat: 105-125kgx2x4
• Snatch Balances: heavy singles
• Snatch High Pulls: 100-115kgx3x3

Monday
• Snatch: 70-75kgx3x3-5
• Jerk Practice (50%-60%)

Wednesday
• Snatch: Heavy Single + 70%x1x3
• Back Squat: 120-130kgx3x5
• Clean Pulls: 135-145kgx3x3

Friday
• 3 posn Snatch (F, MH, HH) 60kgx3
• Clean & Jerk: 80kgx1x3
• Snatch Balances: medium singles

Sunday
• Front Squat: 110-120kgx2x2-3
• Jerk from Racks: med-heavy
• Snatch High Pulls: 100-115kgx3x2-3

Monday
• Power Snatch: 70-75kgx3x3
• Jerk Practice (50%-60%)

Wednesday
• Snatch: HS
• Clean & Jerk: HS

[Nicolas Warren]

Thu 6 Jan '10

Back a day earlier, because that's how the cookie crumbles.

PS+S: 70x4
BS: 110x5x3
C&J: 90x1x4

Was pretty much toast by the end of this. Some abz and PUs, and plenty of stretching, plus a cold shower for the legs afterwards.

[Nicolas Warren]

Sat 8 Jan '11

Front Squats: 110x2, 115x2x2, 120x1 (went for two and missed the second), 115x2
Snatch Balances: ...70, 75, 80, 85, 90x, 90, 95(pb: previous 'pb' on this was 70kg, so obviously need to practice a bit more)
Snatch High Pulls: 100x3, 102.5x3, 105x3 (probably should have stuck to 102.5, as the last set was a bit messy)
PUs: 7,7
Ab work, stretching.

Hamstrings were very sore from the back squats on Thursday, so had an interesting time of it... no training buddy (back on Monday), no music (someone took the power cable for the radio)... just sore legs and a heavy barbell.

[Nicolas Warren]

Mon 10 Jan '11

S: 70x3, 72.5x3x2 (on last set, missed first rep, but then did a triple)
Jerk Practice: 70x2x6
PUs, Abz, Stretching...

Triceps sore quite soon after the jerks... possibly from the negative...

[Nicolas Warren]

Wed 12 Jan '11

Snatch: ...70, 75, 80, 85, 90x (in front), 92.5x (on top... not nice at all)
BS: 120x3x2, 122.5x3, 125x3x2
Clean Pulls: ...130x3, 140x3x3
PUs: 6,8
Abs, stretching.

Not a good day on the snatches. Triceps still a bit sore from monday, especially in the lockout. Got the 92.5 overhead, but didn't lock out the arms and the weight fell onto the back of my neck. I'm fine, considering. A little bruised, a little shaken.
... still trying to work out the reasons, apart from being a little fatigued. Basically felt 'scattered' and unfocused in the head... ground felt slippery for some reason?... will try to go heavy on weekends when the gym is a bit quieter as well. Try to eat more, sleep more, stress less. Possibly a bit early to start going heavy also... will finish off the cycle, and then re-assess. May move the days around for the rest of the cycle...

[Nicolas Warren]

Thu 13 Jan '11

3 posn Snatch (F, MH, HH): 40x2,50x3,60x3
C&J: 80x1x3
Snatch Balance: 70, 80, 50x3x3 (aiming for speed)
Abs, stretching.

...okay, just realised it's a new year... and month. What does that say about being scattered?

[Nicolas Warren]

Sat 15 Jan '11

FS: ...110x2x3
Jerk from Racks: 60, 70, 80, 90, 95
Snatch High Pulls: 100x3x3 (didn't pull very high)
PUs: 7,8
Abs. Stretching.

[Nicolas Warren]

Mon 17 Jan '11

Power Snatch: 70x3x4
Jerks (cleaned once per set): 50x3x3, 70, 80x1x2
PUs: 6
Stretching.

Rest, and will see how I go for an oly total on Thursday...