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sosso
PostPosted: Mon May 31, 2010 7:29 pm 
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Location: Newcastle, Australia
It's cool to see you've taken up Olympic lifting :)

Are you going to start listing the weights you lift? Or is it just technique work at the moment? Good luck with it all!

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xCx
PostPosted: Tue Jun 01, 2010 2:44 pm 
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Location: Denmark
sosso wrote:
It's cool to see you've taken up Olympic lifting :)

Are you going to start listing the weights you lift? Or is it just technique work at the moment? Good luck with it all!


It's a combination of adding weight and learning the technique. My coach is of the philosophy, that whirling a stick or bar around isn't going to give you a feel of the lift, so we add weight slowly until flaws start to emerge, and then stay there till it's corrected :)

Tuesday 01/06-10

Another clean day!

Power cleans
10x3 90kg - 3x3 105kg

Clean high pulls
5x3 100kg - 3x3 115kg

Front squat
5x4 115kg

Decline crunches
5x10

Standing cable crunches
5x10 35kg

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xCx
PostPosted: Wed Jun 02, 2010 1:29 pm 
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Posts: 356
Location: Denmark
Wednesday 02/06-10

Snatch day!

Power snatch
10x3 60kg - 3x3 70kg

Snatch high pulls
5x3 80kg - 3x3 100kg

Back squat
5x3 140kg

Decline crunches
5x10

Standing cable crunches
5x10 35kg

After two days straight with heavy front and back squats I'm beat!

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xCx
PostPosted: Fri Jun 04, 2010 2:32 pm 
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Posts: 356
Location: Denmark
Friday 04/06-10

Clean day!

I'm down from 102,5kg to 97kg, which is good seing as I'm set to compete in the 94kg weight class in november.

Power cleans
10x3 90kg - 3x3 105kg

Clean high pulls
5x3 100kg - 3x3 115kg

Front squat
5x4 120kg

Decline crunches
5x10

Standing cable crunches
5x10 40kg

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xCx
PostPosted: Tue Jun 08, 2010 11:11 am 
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Posts: 356
Location: Denmark
Tuesday 08/06-10

Snatch day!

Snatch
10x3 50kg - 3x3 60kg

Snatch high pulls
5x3 80kg - 3x3 110kg

Back squat (light)
5x3 110kg

Decline crunches
5x10

Standing cable crunches
5x10 35kg

You know it's been a good workout when your traps are fried and your thumbs are numb :D

Also, today my coach snatched a 100kg at a 65kg BW while talking on the phone, it was awesome

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xCx
PostPosted: Thu Jun 10, 2010 1:03 pm 
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Posts: 356
Location: Denmark
Thursday 10/06-10

Snatch day!

Snatch
10x3 50kg - 3x3 60kg - 2x1 70kg The first one I missed due to a bad pull, the second I almost got, but missed it before I could stabilize it :x

Snatch high pulls
6x3 80kg - 3x3 110kg

Overhead squat
5x3 70kg

Decline crunches
5x10

GHRs
5x10 25kg

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chewybaws
PostPosted: Thu Jun 10, 2010 2:42 pm 
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1469
Location: Scotland
You can't be snatching very heavy if you only need 1 days rest inbetween :lol: Only joking :) Glad you're enjoying it man!

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xCx
PostPosted: Thu Jun 10, 2010 3:12 pm 
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Posts: 356
Location: Denmark
chewybaws wrote:
You can't be snatching very heavy if you only need 1 days rest inbetween :lol: Only joking :) Glad you're enjoying it man!



Haha, true though. The snatch is a ridiculously technical lift, so for the time being I'm going light and getting the kinks sorted out :)

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xCx
PostPosted: Fri Jun 11, 2010 5:14 pm 
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Posts: 356
Location: Denmark
Friday 11/06-10

Clean day!

C&Js
10x3 80kg - 3x2 100kg

Clean high pulls
5x3 100kg - 3x3 115kg

Front squat
5x3 100kg

Decline crunches
5x10

Standing cable crunches
5x10 40kg

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xCx
PostPosted: Sun Jun 13, 2010 7:35 am 
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Sunday 13/06-10

Clean day!

Cleans
10x3 80kg - 3x2 110kg

Clean high pulls
5x3 100kg - 3x3 115kg

Jerk from blocks
10x3 70kg

Decline crunches
5x10

Standing cable crunches
5x10 40kg

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xCx
PostPosted: Tue Jun 15, 2010 12:22 pm 
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 15/06-10

Snatch day!

Muscle snatch
10x3 40kg - 3x3 60kg

Hang snatch (light for technique)
5x3 50kg

Snatch high pulls
6x3 80kg - 3x3 110kg

Decline crunches
5x10

GHRs
5x10 25kg

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Last edited by xCx on Tue Jun 29, 2010 11:51 am, edited 1 time in total.

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xCx
PostPosted: Wed Jun 16, 2010 12:08 pm 
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Wednesday 16/06-10

Clean day!

Power clean and jerk
10x3 70kg - 3x2 90kg - 3x1 100kg

Clean high pulls
5x3 100kg - 3x3 115kg

Front squat
3x3 120kg

Decline crunches
5x10

Standing cable crunches
5x6 50kg

Lifting heavy shit above my head is the most fun I've had for years, haha.

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chewybaws
PostPosted: Thu Jun 17, 2010 2:52 am 
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1469
Location: Scotland
xCx wrote:
Power clean and jerk
10x3 70kg - 3x2 90kg - 3x1 100kg
Wow! Nice work Bomben!

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xCx
PostPosted: Fri Jun 18, 2010 12:46 pm 
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Tuesday 18/06-10

Snatch day!

Power snatch (light)
10x3 40kg - 10x3 60kg

Snatch high pulls
6x3 80kg - 3x3 110kg

Snatch balances
10x3 60kg

Decline crunches
5x10

GHRs
5x10 25kg

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xCx
PostPosted: Sun Jun 20, 2010 4:50 pm 
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Joined: Fri Sep 26, 2008 3:50 pm
Posts: 356
Location: Denmark
Sunday 20/06-10

Clean day!

Power clean and jerk
10x3 70kg - 3x2 90kg - 3x1 100kg

Clean high pulls
5x3 100kg - 3x3 115kg

Push Press
3x4 80kg

Standing cable crunches
5x6 50kg

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