Log of mediocrity

[Steve Burke]

Wednesday 7 Dec

Oly Squats:
40Kg: 5
60Kg: 5-5
80Kg: 5
100Kg: 5
120Kg: 5-5-5-5-5

Deads:
60Kg: 5-5
100Kg: 5
150Kg: 3
170Kg: 3
190Kg: 3

Pendlay Rows:
110Kg: 5-5-5

Got some advice on bar position from Tom Martin which really helped. Move bar back slightly. Really helped.

Deads were good for confidence, felt snappy. Ramp triples up for a few weeks i think.

[Steve Burke]

Thurs 8 Dec

Front squats:
40Kg: 5
60Kg: 3-3-3
87.5Kg: 3-3-3-3-3-3

RDL's:
60Kg: 10-10-10-10-10

Another quick one... hoping things will ease up pretty soon time wise.

Percentages seem a bit low on the fronties but if thats what the program says, that is what i must do. I think this session is designed to be more for recovery but still...

[Steve Burke]

Sat 10 Dec:

First sesh with my new coach Kev

Snatch needs plenty of work, concentrated on OH Squats, snatch balances and some Sots Presses no heavier than 40Kg. Will add these in with my warm ups.

C&J:
40Kg: 1-1-1
60Kg: 1-1-1
70Kg: 1-1
80Kg: 1
90Kg: 1-1-1
95Kg: 1
100Kg: 1

High hang cleans:
70Kg: 3-3-3

Not C&J'd that much for a while, Cleans improving but are just 'one speed' at the moment think i am maybe focusing too much on not crashing the bar into my legs. Need to put some distance betwen my power clean and full clean. Jerks were nice and snappy. Will add in more clean pulls.

Cracking session, learned loads and cant wait for the next one

[Steve Burke]

Sat 17 Dec: Weightlifting sesh with Kev

Sots press, OH squat and snatch practice:
No heavier than 40Kg, mobility getting better, getting used to staying at the bottom of the squat. Lots better than last week. Sots press is a definate keeper

C&J: worked on holding off the second pull until bar is around pocket height (about an inch or two higher than before, loads better. no heavier than 85Kg. Cleans felt much better. Jerks were fine.

[Steve Burke]

Monday 19 Dec

20Kg Sots press (twist on last rep): 5x5
20Kg 3 Snatch Balance, 5 Sots press: 1-1-1-1-1

Snatch Pulls (to sternum):
40Kg: 3-3-3
60Kg: 3
80Kg: 3-3-3

kept bar nice and close on these

Clean pulls:
60Kg: 3-3-3
70Kg: 3-3
90Kg: 3-3 (going to shit at this point so stopped, catching bar too low)

Pendlay rows:
90Kg: 5x5

[Steve Burke]

21 Dec

Sots Press:
20Kg: 5x5

Snatch Balance:
40Kg: 3-3-3-3

Oly Squat:
60Kg: 5-5
80Kg: 5
100Kg: 5
122.5Kg: 5 (felt shit)

Snatch pulls:
60Kg: 3
70Kg: 2-2
80Kg: 2-2-2-2-2

Clean pulls:
60Kg: 2
80Kg: 2-2 (still shit at these so stopped)

Cleans:
60Kg: 1-1-1
70Kg: 1
80Kg: 1
90Kg: 1-1-1-F(through laziness)-1


Sots presses are getting better, will start slowly adding weight to these.

Snatch pulls getting better, still nice and close and to sternum height.

Just cant get my head around clean pulls, catching weight too low so no point doing them. Cleans are getting better though.

[Steve Burke]

24 dec

Sots press: lots
Snatch Balance: plenty
Deep Knee Bends: W**k (again)
OH Squat: Worked up to 7 paused triples at 60Kg. Need to get the wrists used to these. balance getting better.

[Steve Burke]

26 Dec

Sots Press

Snatch Balance:
40Kg: 3-3-3

Paused OH Squat:
40Kg: 3
50Kg: 3-3
65Kg: 3-3-3-3-3

Snatch Pulls:
50Kg: 2
60Kg: 2-2
82.5Kg: 2-2-2-2-2-2-2

Pendlay rows:
60Kg: 5
80Kg: 5
105Kg: 5-5-5

[Steve Burke]

31 Dec

Sots Press
Snatch Balance
OH Squat

C&J:
50Kg: 1-1-1-1
60Kg: 1-1-1
70Kg: 1-1

Feeling really flat

Power Clean:
80Kg: 1-1
90Kg: 1-1-1-F-1

Poor sesh, moving slow and poor.

[Steve Burke]

5 Jan

Quick sesh....

Snatch pulls:
50Kg: 2-2
60Kg: 2
77.5Kg: 2-2-2-2-2-2-2

Pendlay rows:
50Kg: 5-5
70Kg: 5
97.5Kg: 5-5-5-5-5

Snatch pulls were to upper part of chest, catching the bar better on the hips, they got better on the later sets. Dropped the weight compared with previous sessions, will work up from this weight again.

Rows were quick and snappy, slowed a little on the last set.