Target: Transvulcania

[ninearms]

Saturday 21/07/12

Training at Crosshills today with Dan, another subscriber to the once a week school of weightlifting.

A) Snatch
30/3 high hang
35/3 high hang
40/3 high hang
40/1x3
45/1x5
50/1x3
55/1x2
60/1
63/1
66/1
68/1

B) Clean
40/2x3 high hang
50/2
60/1x4
65/1
70/1
75/1
80/1
85/1
88/1
90/1
93/1

C) Pullups
BW/1-2-3-4-1-2-3-4-1-2-3-4

D) Dips
BW/10x5

E) Planks

Good session. Snatch up 2kg on last session, clean up 4kg, more in the tank today but stopped once I'd hit my targets plus a little bonus lift.

[ninearms]

Monday 23/07/12

AM

Press
Bar/10
25/5
32/5
38/3
44/3
50/3
57/9
50/1-2-3-4-1-2-3-4-1-2-3-4

PM

[ninearms]

Wednesday 25/07/12: AM

Front squat
60/3
85/3
105/1
115/1
125/1
130/3

Back squats tonight.

[ninearms]

Wednesday 25/07/12: PM

Back squat
60/5
75/5
90/3
105/3
120/3
135/5
100-2-3-5-2-3-5-2-3

[ninearms]

Hot one today. Scorched my feet a little on the hot tarmac when I ran barefoot for km 4 and 8. Tons of deer around at the park today, way more than there usually is when it's busy. Found myself running alongside a couple at one point, before a gap in the traffic opened up and they darted off to join the rest of the herd.


Being watched while I put my shoes back on for the return leg.

[ninearms]

Saturday 28/07/12

Quick session before driving up to my parents'.

A) Snatch
30/3 high hang
35/3 high hang
40/3 high hang
42/1x5
47/1x2
52/1x3
57/1x2
62/1
65/XXX

Last one closest, all a bit forwards.

B) Clean
50/2x3 high hang
50/1x5
55/1
60/1
65/1
70/1
75/1
80/1
85/1

[ninearms]

Monday 30/07/12

A) Press
Bar/10
25/5
32/5
38/3
47/5
54/3
60/6
50/10x2
40/10

B) Clean
40/2x3 high hang
50/2x2
60/1
65/1
70/1
75/1
80/1
85/1
90/1

[ninearms]

Wednesday 01/08/12

AM

Front squat
61/3
81/3
101/3
111/1
121/1
131/2

PM

Back squat
60/5
75/5
90/1
112/5
127/3
142/4

[JP]

squatting strength not too bad at all!

[ninearms]

squatting strength not too bad at all!

Cheers man - it's slowly coming back!

[ninearms]

Tuesday 07/08/12: Deload week

Front squat
60/5x2
90/1
110/1
120/1
130/1
135/1
138/1

Done.

[ninearms]

First run in 2 weeks. Not much spring in the legs!

[ninearms]

Saturday 11/08/12

Only trained once this week, and haven't trained the snatch or C&J for 2 weeks as I was away last weekend. Feeling a bit rusty and not hitting positions well.

A) Snatch
30/3 high hang
35/3 high hang
40/2x2 high hang
40/2x3
45/1x3
50/1x3
55/1x3
60/X,1
62/1
64/1
66/X,X,1
68/X,1

B) C&J
40/2
50/1x2
60/1x2
65/1
70/1
75/1
80/1

C) Clean pulls with rebend
80/3x2
90/3x4

Going to do pulls on Monday for the next month and see how it goes.

8 weeks until my next comp. Time to start kicking it up a gear. Also starting a new job next month, so I'll probably have to shuffle things around once I know when I'm working.

[ninearms]

Monday 13/08/12

Next 8 weeks is planned out. Probably Baldy approved, as it has (guidline) percentages and triples in it. Day 1 is a Saturday though, and as it's already Monday I had to do Saturday's and Monday's in one go today. Sensible volume now that's over with though.

-1-

A) Front squat
70/3
90/3
110/1
122/1
132/3: solid, most I've tripled at home.

B) Snatch
30/3 high hang
35/3 high hang
40/2 high hang
40/2x2
45/2x2
50/2
53/2x2
56/3x2: yuk, I hate triples.

C) Snatch pulls with rebend
60/5x3

-2-

D) Snatch balance + OHS
40/3+2x2

E) Press
40/3
44/5
51/5
57/8

Normally there'd be some KB presses and rows at the end, but I dropped them today seeing as I had to double up.

[baldy]

Exciting build up to comp!

* edit to say, I hope it is triple of the snatch and doubles on the c&j.