Jump to content

xCx - Oly Weightlifting log


Recommended Posts

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

Edited by xCx
Link to comment
Share on other sites

  • Replies 252
  • Created
  • Last Reply

Top Posters In This Topic

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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.
Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

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

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...