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xCx - Oly Weightlifting log


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Friday 25/06-10

 

Back from a few days off at my dads house.

 

Clean day!

 

Power clean and jerk

10x3 70kg - 3x2 90kg - 3x1 105kg

 

Clean high pulls

5x3 100kg - 3x3 115kg

 

Squat

3x4 120kg

 

Standing cable crunches

5x6 50kg

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Sunday 27/06-10

 

Today I trained the second pull of the snatch. I'm having a tendency of be too upright when I start the second pull, which is killing my hip involvment.

 

Snatch day!

 

Power snatch from blocks

10x3 40kg - 10x3 60kg

 

Snatch high pulls from blocks

6x3 70kg - 3x3 90kg

 

Standing cable crunches

5x6 50kg

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Great log, man. Do you have any competitions coming up?

 

Thanks sosso Right now I'm aiming to compete in november, but it'll be purely for shits and giggles.

 

Monday 28/06-10

 

At the club again training more snatch technique

 

Snatch day!

 

Power snatch from blocks

10x3 40kg - 10x3 60kg

 

Snatch high pulls from blocks

6x3 70kg - 3x3 90kg

 

Front squat

3x4 120kg

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Tuesday 29/06-10

 

Five days of training in a row will wreck your traps

 

Snatch day!

 

Muscle snatch

10x3 40kg - 3x3 60kg

 

Snatch high pulls

6x3 70kg - 3x3 90kg

 

Decline crunches

5x10

 

GHRs

5x10 35kg

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Friday 02/07-10

 

Clean day!

 

Power clean and jerk

10x3 70kg - 3x2 90kg - 3x1 105kg

 

Clean high pulls

5x3 100kg - 3x3 115kg

 

Front squat

3x4 120kg

 

Standing cable crunches

5x6 50kg

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Monday 05/07-10

 

After training I foam rolled my quads, hamstrings and IT-band. Hamstrings weren't a prob, quads were a bit rough, but the god damn IT-band hurt like hell! I've been beat up, stabbed and run over, but nothing can compare to the pain from foam rolling the IT-band

 

Snatch day!

 

Power snatch

10x3 40kg - 10x3 60kg

 

Snatch high pulls

6x3 70kg - 3x3 90kg

 

Back squat

3x4 130kg

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Monday 05/07-10

 

After training I foam rolled my quads, hamstrings and IT-band. Hamstrings weren't a prob, quads were a bit rough, but the god damn IT-band hurt like hell! I've been beat up, stabbed and run over, but nothing can compare to the pain from foam rolling the IT-band

Lmao! I tried that with the roller on my bench. I found a guide for foam rolling online that said keep doing it until the pain reduces by so much % (around half i think it was). I done it for about 90s on my IT band before rolling about nearly crying haha. The pain did not reduce. I have not tried foam rolling since.
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Monday 05/07-10

 

After training I foam rolled my quads, hamstrings and IT-band. Hamstrings weren't a prob, quads were a bit rough, but the god damn IT-band hurt like hell! I've been beat up, stabbed and run over, but nothing can compare to the pain from foam rolling the IT-band

Lmao! I tried that with the roller on my bench. I found a guide for foam rolling online that said keep doing it until the pain reduces by so much % (around half i think it was). I done it for about 90s on my IT band before rolling about nearly crying haha. The pain did not reduce. I have not tried foam rolling since.

Haha yeah the IT band is the worst at first. I would only do it so much in a day and if it wasn't getting any better I'd just say fuck it. Eventually I was able to do it more and more each day and now it's fine as long as I keep up with it.

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Monday 05/07-10

 

After training I foam rolled my quads, hamstrings and IT-band. Hamstrings weren't a prob, quads were a bit rough, but the god damn IT-band hurt like hell! I've been beat up, stabbed and run over, but nothing can compare to the pain from foam rolling the IT-band

Lmao! I tried that with the roller on my bench. I found a guide for foam rolling online that said keep doing it until the pain reduces by so much % (around half i think it was). I done it for about 90s on my IT band before rolling about nearly crying haha. The pain did not reduce. I have not tried foam rolling since.

Haha yeah the IT band is the worst at first. I would only do it so much in a day and if it wasn't getting any better I'd just say fuck it. Eventually I was able to do it more and more each day and now it's fine as long as I keep up with it.

 

Haha, I'm glad it's not me that's being a whiney baby

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Wednesday 07/07-10

 

I once again embarked in the torturous activity of foam rolling my quads and IT-band..

 

Snatch day!

 

Muscle snatch

10x3 40kg - 10x3 60kg

 

Snatch high pulls

6x3 70kg - 3x3 90kg

 

Snatch balance

6x3 60kg

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Thursday 08/07-10

 

Clean day!

 

Power clean and jerk

3x3 70kg - 3x3 80kg - 3x3 90kg - 3x1 100kg

 

Clean high pulls

5x3 100kg - 3x3 115kg

 

Front squat

3x4 100kg

 

Standing cable crunches

5x6 50kg

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Friday 09/07-10

 

The snatch is quickly becoming my favorit lift

 

Snatch day!

 

Power snatch

10x3 40kg - 10x3 60kg 3x1 70kg

 

Snatch high pulls

3x3 70kg - 3x3 90kg - 3x3 100kg - 3x3 110kg

 

Snatch balance

6x3 60kg

 

Decline crunches

6x10

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Saturday 10/07-10

 

I ripped a big piece of calluse just under my right ring finger, which fucking sucks!

 

BW:

Down to 96kg (211lbs) My jelly belly have disapared and I'm actually seeing a hint of abzzz I'm planning on staying at 96kg and drop down to 94kg just before competing.

 

Clean day (light)

 

Power clean and jerk

3x3 70kg - 3x3 80kg

 

Clean high pulls

6x3 100kg

 

Push press

3x3 50kg - 3x3 60kg - 3x3 70kg - 3x1 80kg

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Sunday 11/07-10

 

Still foam rolling, but thankfully the pain has subsided to a level where I'm no longer grinding my teeth in pain.

 

Snatch day!

 

Hang muscle snatch

3x3 40kg - 3x3 50kg - 3x3 60kg

 

Hang power snatch

3x3 40kg - 3x3 60kg - 3x3 65kg - 3x2 70kg

 

Hang snatch high pulls

3x3 80kg - 3x3 90kg - 3x3 100kg

 

Standing cable crunches

5x6 50kg

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Monday 12/07-10

 

Clean day!

 

Quick workout today (45 mins)

 

Clean and jerk

3x2 70kg - 3x2 80kg - 3x2 90kg - 3x2 100kg - 3x2 110kg

 

Clean high pulls

5x3 100kg - 3x3 110kg - 3x3 115kg

 

Standing cable crunches

5x6 50kg

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Tuesday 13/07-10

 

Phew, training seven days in a row is exhausting.. No training again till friday, so it'll be two days of total reeeeelaxation.

 

Snatch day! (light)

 

Snatch

3x3 40kg - 3x3 50kg - 3x3 60kg

 

Snatch high pulls

3x3 80kg - 3x3 90kg - 3x3 100kg

 

Snatch balance

6x3 70kg

 

Standing cable crunches

5x6 50kg

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Friday 16/07-10

 

Today was brutal! My brain was all "Hell yeah, let's go do some heavy snatches" but when I got there and started warming up, everything felt ridiculously heavy, so I went with a light day Those seven days must've tired me out. Well, Although i decided to go light, I did set a push press PR

 

Snatch day! (light)

 

Snatch

3x3 40kg - 3x3 50kg - 3x3 60kg

 

Snatch high pulls

3x3 80kg - 3x3 90kg - 3x3 100kg

 

Push Press

1x3 60kg - 1x3 70kg - 1x3 80kg - 1x3 85kg - 1x1 90kg PR

 

Standing cable crunches

5x6 50kg

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Monday 19/07-10

 

My lower back has been feeling stiff for the last couple of days, so I did a long warm up to loosen it all up.

 

On a totally unrelated not, I ripped a fucking beast of a godzilla fart while PCing today, it was really embarrassing, but it got me quite a few high fives from the guys Gotta love training at a place like that.

 

Clean day!

 

http://www.carolinaoffroadforum.com/forums/images/smilies/sparta.gif

 

Power clean and jerk

3x2 70kg - 3x2 80kg - 3x2 90kg - 3x2 100kg - 3x2 110kg

 

Clean high pulls

5x3 100kg - 3x3 110kg - 3x3 115kg

 

Front squat

3x4 115kg

 

Standing cable crunches

5x6 50kg

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Thursday 22/07-10

 

Snatch day!

 

Power snatch

3x3 40kg - 3x3 50kg - 3x3 60kg - 3x3 70kg

 

Snatch high pulls

3x3 80kg - 3x3 90kg - 3x3 100kg

 

Squat

3x5 120kg

 

Standing cable crunches

5x8 50kg

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On a totally unrelated not, I ripped a fucking beast of a godzilla fart while PCing today, it was really embarrassing, but it got me quite a few high fives from the guys Gotta love training at a place like that.
LOL!

 

Back feeling better?

 

It's coming around. It was still bugging me a tiny bit today, but nothing a little warming up couldn't take care of

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Friday 23/07-10

 

Clean day!

 

Power clean and jerk

3x2 70kg - 3x2 80kg - 3x2 90kg - 3x2 100kg - 3x2 100kg

 

Clean high pulls

5x3 100kg - 3x3 110kg - 3x3 115kg

 

Push Press

1x3 60kg - 1x3 70kg - 1x3 80kg - 1x3 85kg - 2x1 90kg

 

Standing cable crunches

5x8 50kg

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