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Old 07-19-2013, 06:36 AM   #1
Donald Murray
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Default Donnie's Log - Beginner Weightlifter / Coastal Rower

Well, I am notoriously bad at keeping a log but I would like to try to hold this one down for the intermediate term. I have a decent level base but am looking to get better at weightlifting as well as to start a new sport called coastal rowing to keep me busy and in shape(6-8km average distance on open ocean, single scull)

Age: 30
Weight - 103.5kg .... want to drop to 95kg
Height - 6'4 (196cm)

Rowing PR's:
*reserved for future*

Current PRs:

B. Squat - 135kg
F. Squat - 85kg
OHS - Never Tried
Jerk - 75kg
Push Press - 75kg
Strict Press - 67.5kg x 3
Bench Press - 85kg x 3
Snatch - 50kg
Clean & Jerk - 75kg
Power Clean - 85kg
Hang Clean - 80kg
Hip Snatch - 55kg
Barbell Row 100kg x 5
Deadlift - 195kg
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Old 07-19-2013, 06:41 AM   #2
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Thursday, July 18th/2013

8km Bike Commute Warmup

Snatch
warmup to...
50kg x 1 x 8
-I guess I should probably save some video for analysis instead of deleting it. I seem to do very well for the 1st / 2nd pull but have a really hard time shrugging myself under the bar, I just muscle the bar up so I catch it with my legs fully extended and standing straight up instead of in an OHS athletic position.

Clean & Jerk
warmup to...
60kg x 1 x 8
-Same as the snatch, fine for the clean part but basically catching it standing straight up, obviously adding more weight should force me to dip to catch. Jerk really sucked and didn't feel comfortable, I am sure now that I am focusing only on weightlifting everything will come along in a few weeks.

Front Squat
50kg x 3
55kg x 2
60kg x 2
65kg x 2
70kg x 2
75kg x 2
80kg x 2
85kg x 1

C2 Row
4km @ 70% HR (150) - 19:12
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Old 07-21-2013, 03:24 AM   #3
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8km Bike Commute

Push Press
20kg x 5
40kg x 3
50kg x 2
55kg x 2
60kg x 2
65kg x 2
70kg x 1
75kg x 1
80kg x fail

Split Jerk - Form Work
50kg x 2 x 5

Snatch
50kg x 1 x 6, felt better than last time, still struggling to shrug under the bar for the 3rd phase, just catching standing straight up

OHS
20kg x 8 x 2
30kg x 3 x 2
40kg x 2
Uhhh yah, never done an OHS before, not as easy as I thought, need lots of practice here.

C2 Row
4500m @ 70%HR(150) - 21:12
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Old 07-24-2013, 05:39 AM   #4
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8km Bike Commute

Power Clean
20kg x 10
50kg x 3 x 2
60kg x 2 x 2
70kg x 1 x 6

Clean & Jerk
60kg x 1 x 6
, getting a bit better, still sloppy though, keep repeating

Clean Pull
80kg x 3
120kg x 3
140kg x 1
160kg x 1
180kg x 1

C2 Row
5000m @ 70%HR (150) 23:32
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Old 07-25-2013, 07:01 PM   #5
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8km Bike Commute

Clean & Jerk
Humbled myself, watched the CalStrength vids and lowered the weight.
Worked up to 50kg x 1 x 8
, First time I have ever felt like I knew what I was doing. No hesitation in dropping to catch, full ROM, really nice, will start from here.

Snatch
Same as above.
Worked up to 30kg x 1 x 8
, Dropped all the way deep into the hole for each catch, felt great, finally clicking

OHS
30kg x 5 x 3

Obviously nothing impressive strength wise, but technique wise, my best session ever.

C2 Row
5500m @ 70%HR (150) - 26:22
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