Struan's Log

[StruPotter]

First post on the forum, figured it would probably be better to have a weightlifting log on a weightlifting forum :D

About myself, I'm 18 years old, 6 foot 1 and around 117kg in BW. I've played rugby since I was 9, and got interested in strength and conditioning a few years ago, and how to maximize performance. I found CrossFit over a year ago, which I will attribute to getting me into weightlifting. I am basing my programme around a weightlifting programme with some added conditioning specific to rugby. I will have access to the gym at my school 4 days a week, and I intend to use it every day to work on technique, with heavy lifting on Monday and Friday. This first week is a little bit different because I enrolled last week and we're just getting into the swing of things, but everything should be good come next week.

Tuesday 13th September

AM

Back Squat

60kg x 5
100kg x 3
120kg x 1
130kg x 1
135kg x 1

3x3 @ 115kg

I know there are probably better ways to get strong, but I still want to good for rugby practice, so I feel that going for a max for the day then backing off and do triples is a good way to get my strength up without knackering me for practice.

I haven't squatted for nearly 3 months, so I was pleasantly surprised to see them still near the same level as the last time I squatted. I have work to do, but whenever I get some consistency in my training, the numbers will go up, and consistency in my training is something I've lacked over the past 2 years for various reasons.

135kg was a small struggle, I feel I could have hit 140kg, but I was running out of time so stopped there and went into the triples. I will try to get 5 sets done, but I ran out of time.

PM

Technique work w/ empty bar

Focused on getting comfortable with Overhead squats, which are still quite challenging for me. I'm working hard on my flexibility and they feel a lot better than last year, but they were a little hard on my right wrist, which has been sore for a couple of months.

Also did some tall cleans, clean pulls and hang cleans to work on positions. These weren't as hard on my wrists as having the bar at snatch grip width was, which was against the sleeves.

[StruPotter]

Monday 19th September

Back Squat

60kg x 5
100kg x 3
120kg x 1
135kg x 1
140kg x 1

5x3 @ 120kg

The 5x3 got tough towards the end, and 120kg for 1 felt a little hefty, but I kept going and hit 5kg more than last week.

Tried some light power cleans to test my wrist, and it still too painful to train with any weight above an empty bar.

[StruPotter]

Update

Unfortunately I have fractured my wrist in rugby practice earlier this week, so am unable to do much lifting. I might be able to do squats if I get some straps and use them like a safety squat bar, but I'm not sure. I'm in plaster for 6 weeks so this is a setback for me.

[StruPotter]

12/12/11

1RM Front Squat - 115kg PR

Happy with this, since the wrist injury I had sprained my ankle pretty badly. But it has been healing up good, and doing some light technique work for a few weeks.

Deadlift to heavy single - 160kg

Had a shot at 180kg, my previous PR, but I couldn't grip it long enough to stand up with it (no access to chalk, and no straps).

Technique work with empty bar - both Sn and C&J

Hip Extensions on GHD - 2 sets of 15, 2 sets of 10 with 20kg plate

Chest supported rows - 4 sets of 10 (don't know weight, was on a machine and it wasn't marked with anything)

13/12/11

10x10 Back Squat - 5 sets @ 100kg, 5 sets @ 90kg

Brutal, never hated squats as much in my life. Seem to have aggravated a bit of bone on the tibia, may be related to an old shin splints issue. :confused:

Going to see a physio just to be safe, but it seems to happen with any high rep lower body movement, including running at times. Thinking of dropping rugby because of lots of injuries in the past 4 years, it'll give me an opportunity to focus on weightlifting.

I'll see how the shin is tomorrow, may take a rest day because I've got to do a coaching course thing tomorrow.

On a plus note, I tried on a new pair of lifting shoes today and they fit! So I'm getting a bar and a pair of lifting shoes for christmas, expect my Romaleos on ebay or advertised on here after then, maybe in the new year.

[StruPotter]

16th December

Technique work with bar (Clean, overhead positioning)

Snatch Pulls - 50kg x3 for multiple sets

Just feeling it out, seen a PT who said it's possible shin splints but of a lower degree. Squatting is still a bit painful, but not to the point of being unable to train. I probably won't get any consistent training with loading until the new year, due to lack of decent equipment at local gyms. But I'm getting a bar for Christmas so I can work the technique for both snatch and the clean and jerk.

This video is a must watch for anyone who hasn't seen it.

http://www.youtube.com/watch?v=GmMxXQgyJ88 (WFS)

[StruPotter]

Been gone for a while, ankle is feeling good when I'm moving around. If it's stationary for a lengthy period it gets swollen and sore. So getting out of bed in the morning is a reminder that I do not have superhuman healing powers :D It also seems that I have developed a problem with my shin around my tibial tuberosity on my right leg. High rep squatting aggravates it, so I'm abandoning that to do what has worked with me before. Will be seeing a PT next week to see if it is Osgood-Schlatters disease (which I think it is). Fortunately I have a knee sleeve that I had a few years ago when I was coming back from surgery on my left knee, and it keeps the pain bearable for now.

Goals for 2012

200kg Front Squat
150kg Clean and Jerk
100kg Snatch
BW Press (Which would make it 119kg at the moment)

I have found that my front squat lacks compared to my back squat, so I'm going to work it hard and frequently with one back squat session a week. I'm not too fussed about my back squat strength, because it will go up with one session a week.

I'm doing a lot of technique work for the clean at the moment, and I'm getting comfortable with it slowly. Will probably start adding weight in a couple of weeks. Jerks have stalled with the left ankle playing up when I split right leg forward. I have tried splitting with my left leg forward, and it feels a lot better for the ankle so I'm going pursue that. I haven't spent a lot of time on split jerks so it won't feel as awkward as it would if I had been splitting for a few months.

Snatches are going to take some time. I struggle with ankle and shoulder flexibility to maintain a good position for the bar. I'm working hard on it, but my ankles just do not want to increase their ROM. The only thing that seems to work is putting a bar with 50kgs or more on my knees to push them forward and dorsiflex the ankle. Unfortunately I do not have access to 50kg of weights at home so I can't do it every day. But with practice it will come.

BW Shoulder Press is going to require a lot of work. My best shoulder press at the moment is 70kg for 1, so putting 50kg on that (probably more) may be unrealistic. Mind you 1kg a week may be feasible. We'll see how that goes.

I would like to compete, but there are no weightlifting clubs around where I live, so that is not high on the priority list. Also there aren't any local competitions that I'm aware of until September or later. We'll have to wait and see if anything turns up.

[StruPotter]

January 3rd

Morning

Front Squat

20kg x 5
50kg x 5
60kg x 3
80kg x 2
90kg x 2
100kg x 2

Afternoon

Clean Technique

Power Jerk Technique

Pendlay Row

70kg x 5
70kg x 5
70kg x 5
80kg x 5
80kg x 5

Hip Extensions on GHD x 20

Quick blow out, didn't go too hard so I didn't aggravate my shin. Really need to work my flexibility or the snatch is going to take longer to get right. Might widen my squat stance because my ankles are the most inflexible things ever.

[StruPotter]

January 6th

Back Squat

Bar x 10
50kg x 5
60kg x 3
90kg x 3
110kg x 1
130kg x 1
140kg x 1
140kg x 1

Stopped there, the last rep of 140kg was slower than I'd of liked. Didn't want to go too crazy as well, got to look after the right knee.

2 hours later

Front Squat

1 and 1/4 squat

60kg x 2
60kg x 2
60kg x 2
80kg x 2
80kg x 2

Normal full squat

90kg x 2
90kg x 2
90kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

These were a lot better than the Back Squats. Going to do some technique work later in the afternoon.

[StruPotter]

January 9th

Front Squat

Bar x 20
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 2
110kg x 1
110kg x 1
110kg x 1
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

Clean Technique Work

Hip Extensions - 2 sets of 10

Wasn't expecting too much, consistently handling 110 and 100 means that it is more comfortable, so I could probably move some more weight. I wanted to maintain speed as much as possible, and cut my singles when the last 110kg was a bit of a grind, and the same with the last double of 100kg.

[StruPotter]

January 10th

AM

1000m row WU

Deadlift

50kg x3
100kg x 3
120kg x 3
150kg x 3
170kg x 1
180kg 2 misses

Most I've deadlifted since the summer, I almost stood up with the first attempt of 180kg, but it fell out of my right hand millimeters from the top. Had another go at it and it didn't budge.

Clean Technique Work

PM

1000m Row WU

Front Squat 60kg x 5 - warm up for back squat

Back Squat

60kg x 3
80kg x 3
100kg x 3
120kg x 1
130kg x 1
130kg x 1
130kg x 1
140kg x 1

16 sets of 2 @ 120kg (every minute on the minute)

Happy with the heavier stuff, volume work was good too. Was checking out a CrossFit affiliate close to where I live to see if I can do some weightlifting there. Kept good speed on the squats, and the quads are fried for now

BTN Shoulder Press

20kg x 10
30kg x 10
30kg x 10

[StruPotter]

January 12th

Back Squat

Bar x 10
60kg x 5
70kg x 5
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Didn't go heavy, just wanted to do some squatting. Get some blood flowing back after the heavy work on Tuesday. Will go max out on Front Squat tomorrow.

Push Press

60kg x 3
60kg x 3

Left the gym after the push presses because it was the school gym, and they had a lecture about to start so I moved out. I'll go do some technique work at home in the afternoon.

[StruPotter]

January 13th

Front Squat

Bar x 10
50kg x 5
70kg x 3
90kg x 2
100kg x 1
110kg x 1
120kg x 1
125kg x 1 (PB)

Felt pretty rubbish going into the gym, spent a bit longer warming up, then 125kg went up so very happy! Start of a long road to the big 200kg front squat.

Chest Supported Row

3 x 5 @ level 20 (don't know weight because it's at the school gym, and the machines don't specify the weights)

Hip Extensions x 10

[StruPotter]

January 16th

AM

Front Squat

Bar x 10
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3

Wasn't really feeling right for the front squats today, so I stopped at 100kg.

PM

Push Press for 3RM

60kg x 3
70kg fail
70kg x 1
65kg x 2

Not overly happy with this, 60kg is a weight I'm confident with, move it up to 70kg and it feels a lot heavier. Probably just need to push press more often.

Conditioning

15 minute AMRAP of:

15 KB Swings (20kg)
10 Wall balls (20lb)
5 Burpees

7 rounds and 15 swings and 4 wall balls

Hard work, wall balls are not good for me. A new CrossFit gym has opened not far from where I live, and got a good deal so I'm giving CrossFit a go right now for a couple of weeks. This will help me decide if I want to get back into rugby, or put all my effort into weightlifting.

[StruPotter]

January 17th

Back Squat

50kg x 5
100kg x 3
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1 (PB)

Happy to hit 160, was a bit of a grind but I'll take it. Haven't done anything over 140kg since early November so I'm very pleased.

Upper body's very sore after yesterday, to point where a pass through with a grip outside the width between the sleeves on a stick was challenging, so I'm foregoing technique work today. I'll probably have a big long technique session tomorrow.

[StruPotter]

19th January

AM

Clean Deadlift

120kg x 5
150kg x 2
150kg x 2
150kg x 2

Tore a callous on the last set so stopped there

Clean & Jerk technique work

PM

Shoulder Press with pink bands

20kg x 5
30kg x 3
30kg x 3
30kg x 3
30kg x 3
30kg x 3

These were interesting, never done pressing with bands. My lockout is my weakness for me, so it was good to work with. Bear in mind my upper body is weak as anything :(

Conditioning

6 rounds of 30s on, 30s off on the C2 rower.

Total distance: 958m

I hate rowing.

Rest 10 minutes

5 rounds for time of:

5 Deadlifts @ 100kg
10 Burpees

Time: 6:34

Left quad was tight as anything from round 1 of deadlifts. Was probably from the rowing. It wasn't physically that hard, but the tight quad slowed me way down.

Snatch Push Press

40kg x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5

Was waiting around for my dad to pick me up, so decided to do something I don't usually work on. They felt quite good. I attempted 60kg, but I failed to lock it out on rep 1.

[StruPotter]

20th January

Front Squat

Bar x 20
50kg x 5
50kg x 5
70kg x 3
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1 (PB)

Something's telling me that what I'm doing is working. Was a little bit of grind, but it felt good. Took a bit longer to warm up because my shoulders are a bit sore.

Clean Technique work

[StruPotter]

January 27th

I aggravated my right knee doing domestic work last Sunday. As a result, I took some time off to rest up and let the knee recover. Got back into the gym today.

Back Squat

Bar x 5
70kg x 3
100kg x 3

12 sets of 3 @120kg

Would have liked to have done more, but I had run out of time so I had to leave early before a lecture.

Felt alright, had good speed with most sets. Started getting spicy in the last 3 or 4 sets.

I've found out that Zoe Smith, the British 62kg lifter front squats as much as me. Despite me weighing nearly twice her BW. I think the next few months aren't going to involve much outside of the squat rack.

[StruPotter]

January 30th

Power Clean

40kg x 3
50kg x 3
60kg x 1
80kg x 1
90kg miss, then x1
100kg miss x 4

Haven't power cleaned in a while, and it showed. Felt slow, didn't have much pop.

Power Snatch

20kg x 5
30kg x 3
40kg x 3 singles
50kg x 3 singles
60kg miss

Felt better than the power cleans. Need to work the bottom of the overhead squat hard.

Conditioning

3 rounds

10 Thrusters @ 42.5kg
10 Burpees

Time - 6:10

I don't really care for the time, overhead strength was shot. Was slow coming out of the hole, so getting the bar overhead was a struggle.

Probably my last conditioning workout (since tomorrow is the CrossFit total) because my parents aren't willing to shell out the money for the CrossFit gym. There's another gym I could use that is probably a bit more convenient, but we'll have to wait and see.

[StruPotter]

January 31st

Last day at CrossFit gym, it's been a great experience, rather fitting finale with the CrossFit total.

Back Squat

70kg x 3
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg miss

Chest collapsed on 170kg, so was forward and couldn't drive it up. 160kg went up without much struggle, so quite happy.

Shoulder Press

40kg x 1
50kg x 1
55kg miss x 2

Really unhappy with this. I know upper body strength is my weakness, but this was taking the piss. Going to drill it hard for a while.

Deadlift (Clean grip w/ hook grip)

100kg x 3
120kg x 1
140kg x 1
160kg x 1
180kg x 1
200kg x 1 PB
210kg x 1 PB

The wonder of taping your thumb and a bit of chalk. 200kg went up so quickly that I was shocked. 210kg was a bit more of a grind, but it went up. Big PB so very happy :)

Time to focus on weightlifting. I do have lofty long term goals, but I need to focus on the present, and there's a lot of work to do. I think a 200kg back squat by Easter is easily achievable.

[StruPotter]

February 2nd

Back Squat

60kg x 3
100kg x 5
120kg x 5
124kg x 5
124kg x 5
124kg x 5
124kg x 5
124kg x 5

Snatch Pulls

60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

[StruPotter]

February 3rd

Front Squat

Bar x 5
50kf x 3
70kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1

Got kicked out of the gym because the rugby team had booked a session in there. I had the just finished the squats too because 130kg had good speed.

[Mike F]

Hey man nice to see you posting here. I've watched alot of your videos on YT, great stuff Struan! Good luck with training!

PS: I know whats its like to have to clear out because an entire football team shows up to do hang power cleans lol. I feel your pain.

[StruPotter]

There are videos of me on Youtube?

[StruPotter]

February 6th

Didn't feel good at all today, so just went into the gym and did something rather than sack the day off.

BTN Push Press

40kg x 5
50kg x 3
50kg x 3
50kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Front Squat

60kg x 3
60kg x 3
90kg x 3
90kg x 3

I forgot my rehband sleeve, so didn't do intense volume work on the front squat. My left knee is starting to get a bit sore, so I may need to get another sleeve. Good speed on the front squat reps though.

[StruPotter]

February 7th

Back Squat

20kg x 5
70kg x 3
100kg x 2
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
165kg x 1 PB
140kg x 2
140kg x 2

165 was a grind, probably should have stopped at 160, but it's a new PB. The back off sets didn't feel that good, so I stopped after 2 sets.

[StruPotter]

February 10th

Taking a different approach to my squats now, going for heavy triples while maintaining speed and position. Probably going to focus on front squat because of my body dimensions (long femurs, short torso & long arms). Also back squatting heavy twice a week leaves me very tired for everything else.

Front Squat

Bar x 5
70kg x 3
70kg x 3
100kg x 3

Stopped here to go to lectures, found it was cancelled so headed back to gym.

70kg x 3
70kg x 3
100kg x 3

Wasn't any zip in the squats, so stopped at 100kg.

Push Press

50kg x 3
60kg x 3
60kg x 3
60kg x 3

Need to work on upper body strength more, so dedicating more time to it. No bench pressing for me due to long standing shoulder injury from rugby.

Snatch Pulls

3 x 3 @ 60kg

Complex

3 rounds

5 Pendlay Row @ 60kg
5 RDL @ 60kg

Didn't try to kill myself in terms of speed.

Going to try and find somewhere with a decent bar and bumpers, and where I can actually drop weights. These places are hard to come by :(

[StruPotter]

February 14th

Found a gym with bar, bumpers and platforms. Really happy to be there and get some decent training in now.

Overhead Squat/Snatch Technique Work with Bar

BTN Snatch Push Press

Bar x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
60kg x 3
60kg x 3
60kg x 3

Snatch High Pull

50kg x 3
50kg x 3
50kg x 3

My weakness for the snatch is my bottom position. Having long femurs means I need decent ankle flexibility to be bolt upright in the bottom of the snatch. Needless to say I'm working on it.

Split Jerk

Bar x 5
40kg x 3 (3 presses in split on last rep)
50kg x 2
60kg x 1
60kg x 1
60kg x 1

Pendlay Row

60kg x 5
5x5 @ 70kg

Back Squat

Bar x 3
60kg x 3
60kg x 3
100kg x 2
100kg x 2
120kg x 2

Work Sets

6x2 @ 130kg

Doing the Russian Squat programme for my squats now. It'll give me a bit more structure to my training, rather than just going into the gym and doing something with little understanding of why I'm doing that. It'll also give me a good opportunity to work on technique alongside with the squats, so after the programme, I can start a classic lift focus.

[StruPotter]

February 16th

Snatch and Overhead Squat Technique work with bar

The smoothest overhead squats have ever felt. Resting the bar with some weight on the end of quad in the bottom of squat is a great stretch for the ankles.

Clean & Jerk

40kg x 1+3
40kg x 1+3
40kg x 1+2
50kg x 1+1
50kg x 1+1
60kg x 1+1
60kg x 1+1
60kg x 1+1
60kg x 1+1

Jerk wasn't great, and was feeling dizzy after each clean but it would settle down quickly. Focusing on technique with some weight on instead of just the bar.

Clean Pulls

90kg x 3
120kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

Used straps for the sets at 140kg, need to get my own pair of Ironmind straps.

Push Press

Bar x 5
40kg x 5
50kg x 5
50kg x 5
60kg x 3

Wasn't feeling great with these, and was running out of time, so moved on to squats.

Back Squat

60kg x 3
60kg x 3
100kg x 3
100kg x 3
120kg x 3

Work sets

130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3
130kg x 3

These felt better than the squats on Tuesday.

[StruPotter]

February 18th

Snatch & OHS Technique work

Best the overhead squat has ever felt, think I might start adding weight to the OHS. Still working on maintaining positions for the snatch, but there's improvement with every session.

C&J

40kg 1+3
40kg 1+3
50kg 1+1
50kg 1+1
50kg 1+1
50kg 1+1
60kg 1+1
60kg 1+1
60kg 1+1
60kg 1+1

Jerk wasn't as solid as Thursday's sessions, so added some rack jerks to work on that.

Rack Jerk

40kg x 3 (BTN)
40kg x 3 (BTN)
50kg x 3 (front rack)

BTN Jerk didn't feel right for me, I seem to get a better drive with the bar in front.

Snatch Deadlift

90kg x 3
90kg x 5
100kg x 5
120kg x 3

Back Squat

50kg x 3
50kg x 3
70kg x 3
110kg x 3
120kg x 3

Work Sets

130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2

Wasn't too difficult, speed was a lot better than the last 2 sessions.

[CharisLouca]

Hey there, it seems we are doing the RSR with the same weight!
good luck with it.
The main problem I had against it last year (around this time) when I did it, was that I was letting my form break down on the higher rep sets to get them done - not this time round!
I got a 10kg pb out of it though, 160->170 I think, with decent form.

[StruPotter]

Hey there, it seems we are doing the RSR with the same weight!
good luck with it.
The main problem I had against it last year (around this time) when I did it, was that I was letting my form break down on the higher rep sets to get them done - not this time round!
I got a 10kg pb out of it though, 160->170 I think, with decent form.

Thanks. My best squat is 165kg, but that was a slow grind of a lift, so for the RSR, I went off a 160kg squat.

Keeping good position is the key for me. If I break form, I could lift more weight, but that would be worthless for me apart from saying I squatted X amount.

For the higher rep sets, if I don't think I'll get through them in 6 sets, I'll just go in as few sets until I hit the number of reps the session calls for. 6x6 at 80% looks terrible!

[CharisLouca]

Same, I put 160kg, it won't make much difference if I put 160 or 165 or 170, in reality. I'm doing them beltless where my belted max is 175 and I think I've done 160 without a belt, 155x2.

Exactly, bad tech = worthless, unless you are lifting to just lift those weights.

6x6 at 80% you will be able to do it, just try and keep the technique solid. you body gets stronger and adapts to the volume by then! If you fail it, you are supposed to repeat the first 3 weeks.

[StruPotter]

February 21st

Snatch Grip BTN Shoulder Press

30kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg x 5

Left shoulder was feeling very stiff, so loosened it up a lot in the warm up and did some strengthening work for it before the overhead squats.

Overhead Squats

Bar x 5
30kg x 5
30kg x 5
30kg x 5

These felt good, hips are still tight so not as comfortable as they could be, but that'll come over time.

Clean off Blocks (below knee)

30kg x 3
40kg x 3
50kg x 2
60kg x 1
70kg x miss
70kg x 1
80kg x 1

Didn't want to exhaust myself before the squats, so stopped when I felt my technique degrade. The first miss at 70kg was because I caught the bar forward and lost my balance. Corrected that on the next lift.

Clean Pulls

80kg x 3
100kg x 3
150kg x 3

Back Squat

60kg x 3
60kg x 3
100kg x 4
120kg x 4

Worksets

6 x 4 @ 130kg

Felt better than I thought they would. Wasn't feeling to good going into the session, but I pressed on.

[CharisLouca]

6x4 was ok for me yesterday, sore today though!
what do you think you will hit at the end?

[StruPotter]

I'm hoping to get other 180kg. 190 or more would be great :)

[CharisLouca]

Is that off the 160kg max?
Hefty improvement! Are you doing it beltless/belted?

[StruPotter]

Yes going off a 160kg mass.

This is the most consistent I have been with a squat programme, so I would like to see some big improvements. I feel like I can hit 200kg by Easter, which would be great.

[CharisLouca]

That would be a huge step up!
How are you for belt/beltless? I'm doing it beltless, then whack a belt on and hit 180kg I'd like, although to tell you the truth I'd be closer to 190 at that point, which will be sweet :)

[StruPotter]

I've never used a belt, and I don't feel like I absolutely have to have one.

[CharisLouca]

I used to train for strongman so I used to wear one a lot, so I'm happy for my "alltime max" to be belted.
Been training beltless for weightlifting for a while now though.
Always feels ridiculously easy when I put one on.

[wesley]

Ahhh, another man who has given/giving up rugby because of injury woes!!....trust me on this, start competing (against me) and you'll never look back.

whereabouts are you based?

[StruPotter]

Ahhh, another man who has given/giving up rugby because of injury woes!!....trust me on this, start competing (against me) and you'll never look back.

whereabouts are you based?

I'm in England, hoping to get to a competition later on this year!

[StruPotter]

February 23rd

Overhead Squat

Bar x 5
30kg x 3
30kg x 3
40kg x 3
40kg x 3
40kg x 3

Felt good with these, need to be a bit smoother with my descent, I seem to stop a couple of inches above parallel before descending down to full squat.

Clean & Jerk

40kg 1+3
40kg 1+2
50kg 1+2
50kg 1+1
50kg 1+1
60kg 1+1
60kg 1+1
60kg 1+1

These felt good, again keeping at a weight where technique isn't compromised, especially for the jerk.

Clean Deadlift

110kg x 3
150kg x 2
180kg x 1
200kg x 1
220kg x miss

Used my new short and sweet Ironmind straps for these, took a little while to get used to them, but they felt good. 200kg was a good solid rep, but my back position was compromised on 220kg so bailed after an inch or so off the floor.

Back Squat

70kg x 2
70kg x 2
110kg x 2
120kg x 2

Worksets

130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2
130kg x 2

Good sets, was a little bit fatigued after the 200kg DL, but that was to be expected. Not looking forward to 6x5 on Saturday. :(

[Mike F]

There are videos of me on Youtube?

Maybe not lol, but this guys name is "Struan" and lifts in the UK what are the odds....


http://www.youtube.com/watch?v=eH1XxNw0O50

there's a guy named Struan who trains with Marc Keyes aka Irishmarc1 I assumed that was you lol my mistake. Either way great training log man, I knew something was weird though because this Struan trains for raw powerlifting not oly lifting. All the best with your lifts!

[CharisLouca]

Yeah that's a different struan, I thought it was him a while ago too, lol.

[Mike F]

Yeah that's a different struan, I thought it was him a while ago too, lol.

LOL, I wonder how many others check this guys log and think its the powerlifter "Struan" from the UK(Scotland I believe) hahaha :D

[StruPotter]

Just read the above, made me chuckle. A LOT.

UPDATE

Have not trained for over a week now. Last weekend was my 19th birthday so I spent it with the family. Then Monday I came down with a serious temperature and persistent vomiting. Combining those with diabetes creates a very dangerous situation if not dealt with right, but fortunately I did all of the right things and went back to school on Thursday. I lost 6kgs in 1 day, which is probably a result of living off of powerade with added sugar for the day because I couldn't eat and throwing up the remaining contents of my stomach. I have since put 1kg back on, but it's going to take some time to get right again.

I'll probably ease myself back into training next week. It'll give me sometime to think about my programme and where to go from here. It's a shame because I was having a good period of training. I'm going to have to start again with the RSR, but with my knee still giving me some grief on heavy squats I'm considering doing box squats for it instead of back squats.

[CharisLouca]

That's terrible mate!
Get well soon!
Glad you are ok.

[Mike F]

Your doing the right thing easing off training. I know it sucks I'm battling injuries and nausea right now. Keep doing the right things and you'll come back stronger, if you cant eat anything look for a protein powder that mixes similar to gatorade to keep you strong. Good luck stay positive you'll get back to PR land soon.

[StruPotter]

March 5th

Got back in the gym today, didn't push it hard at all.

Clean & Jerk

Bar x a lot
40kg 1+2
40kg 1+1
50kg 1+1
50kg 1+1
50kg 1+1

Heart rate took longer to come down during the rest periods of these, but that was expected.

Clean Pulls

100kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3

Shoulder Press

Bar x a lot
Bar x 5
30kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Wasn't that hard, but something that's going to become a weekly thing. Gym has some fractional plates which will help with micro loading with each week. Need to work hard on upper body strength.

Front Squat

40kg x 3
60kg x 3
80kg x 3
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2

Haven't front squatted for a while, and they felt heavier than I expected, and I expected them to feel a little heavy because of the lay off.

Managed to get through the session without any taping or wraps etc, so I'm happy with that.

[StruPotter]

March 9th

Snatch + OHS Technique work

Felt pretty good, still drilling positions in the pull, but it's improving. Still working on the bottom position of the OHS, that's probably going to be the factor that'll hold me back.

Snatch Pulls

60kg x 3
60kg x 3
60kg x 3

Snatch Push Press + OHS

Bar 3+3
30kg 3+3
30kg 3+3
40kg 3+3
40kg 3+3
50kg 1+1
50kg 1+1
60kg 1+1

Wrists were cramping up a bit on these, but they felt good.

Front Squat with 3 second Pause at bottom

60kg x 2
60kg x 3
70kg x 3
70kg x 3
80kg x 3
80kg x 3

Liked these, may incorporate them more often. Weren't physically difficult, just hard to keep my head from exploding!

Back Squat

70kg x 5
100kg x 3
120kg x 2
130kg x 1
140kg x 1
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2

Got bored, so I decided to do some back squats. Not difficult, focused on keeping position and speed. Shin pain flared up again, so put Rehband sleeve on for the back off sets after 140kg. Seemed to do the trick.

[StruPotter]

March 12th

8:45am

Front Squat

60kg x 3
60kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

12:30pm

OHS

Bar x 3
40kg x 3
50kg x 2
50kg x 2
50kg x 1

Pendlay Row

90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3

Chest Supported Row

110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

[StruPotter]

March 13th

10:45am

Clean Deadlift w/ straps

60kg x 5
160kg x 1
210kg x miss
210kg x 1
240kg x miss
240kg x miss
240kg x miss
220kg x miss

210kg went up the second time, my strap slipped on the first attempt. Went for double BW, and couldn't budge it off the floor. Dropped down for a PB and didn't move it at all.

2:00pm

Drop snatch

Bar x a lot
30kg x 3
30kg x 3
40kg x 3
50kg x 1
50kg x 1

These felt good, I seem to like them more than OHS.

Clean

50 x 3
60 x 1
70 x 1
80 x 1
90 x 1
100 x miss
100 x 1
110 x miss
110 x miss
110 x miss

Here are videos of the 100kg make, and the second miss of 110kg.

http://www.youtube.com/watch?v=waZ6HfDMTJk&context=C4e05faeADvjVQa1PpcFOc-XhBDn81f081wu94ZiiXgOrlrHO_XkE= (100kg)

http://www.youtube.com/watch?v=TrsczaiDyOA&context=C44671fcADvjVQa1PpcFOc-XhBDn81f-r5--8KyQ-CiDrrIDP9mxA= (110kg)

Shoulder Press

Bar x 5
30kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5

Good Mornings

40kg x 5
40kg x 5
40kg x 5

Conditioning

25 minute max Tyre flips 140kg

92 flips

Could have easily done more, but still recovering from virus so took it a bit easy.

[StruPotter]

March 15th

Snatch Technique work

This went really smoothly, getting better at getting under the bar.

Front Squat

60kg x 3
100kg x 3
110kg x 1
120kg x 1

Back Squat

60kg x 3
100kg x 3
120kg x 3
120kg x 3
120kg x 3

[StruPotter]

March 16th

Snatch Technique Work

Couldn't get the right feel for the snatch today, plus my shoulder was bothering me so passed through this quickly.

Clean & Jerk

40kg 1+3
40kg 1+2
50kg 1+1
50kg 1+1
50kg 1+1
60kg 1+1
65kg 1+1
67.5kg 1+1
70kg 1+1
70kg 1+1
70kg 1+1
70kg 1+1
70kg 1+1

Really happy with my jerks today. The first rep of 70kg felt excellent. Didn't go further because my elbows were a bit suspect on the later reps of 70kg.

Back Squat

70kg x 4
100kg x 3
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x miss
160kg x miss
120kg x 5

[StruPotter]

March 19th

C&J

40kg 1+2
40kg 1+2
40kg 1+1
50kg 1+1
50kg 1+1
50kg 1+1
60kg 1+1
60kg 1+1
60kg 1+1
60kg 1+1
60kg 1+1

BTN Push Press

40kg x 5
50kg x 5
50kg x 5
50kg x 5

Back Squat

70kg x 5
70kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5

Last 2 sets were box squats, my knee was playing up a bit and box squats were the least painful

Complex - Pendlay Row + RDL

70kg 5+5
70kg 5+5
70kg 5+5
70kg 5+5
70kg 5+5

[StruPotter]

Big long hiatus from any consistent training, knee has been troubling me a lot so took some time off. Tried getting back into the swing of things, then came down with a viral infection. :(

June 1st

Front Squat

60kg x 3
90kg x 3
112.5kg x 3

Going to a PB Front squat triple twice a week, just going 2.5kg up every session should make for long term gains.

Clean and Jerk

45kg x 1+3
45kg x 1+3
60kg x 1+1
70kg x 1+1
80kg x 1+1
90kg x 1+miss

Missed the jerk by a long way so stopped there. 80kg is a PB clean and jerk.

Snatch technique work w/30kg

Getting a lot better with it. Starting to smooth out the pull.

Overhead Squat

30kg x 5
50kg x 3
50kg x 3

Back Squat

70kg x 3
100kg x 3
120kg x 3
140kg x 1
150kg x 1

Snatch Deadlift

70kg x 3
100kg x 3
120kg x 1
130kg x 1
140kg x 1
150kg x 1

[StruPotter]

June 8th

Front Squat

70kg x 3
100kg x 3
110kg x 3
120kg x 3

Snatch Pulls

70kg x 3
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2

Clean Pull

170kg x 1
170kg x 1
200kg x miss

C&J

50kg x 1+1
50kg x 1+1
50kg x 1+3

Push Press

50kg x 5
60kg x 5

[StruPotter]

June 11th

Front Squat

70kg x 3
70kg x 3
100kg x 3
110kg x 3
122.5kg x 3

Snatch

30kg x 3
40kg x 2
40kg x 2
40kg x 2
40kg x 2
40kg x 2

Snatch Pulls

70kg x 3
100kg x 2
100kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2
120kg x 2

C&J

50kg x 1+1
50kg x 1+1
60kg x 1+1
60kg x 1+1

[StruPotter]

June 14th

Front Squat

70x3
70x3
100x3
112.5x3
125x3

Snatch

30x1
30x1
30x1
40x1
40x1
50x1
50xmiss
50x1
52.5x1
52.5xmiss
52.5x1
52.5x1
52.5x1

C&J

50x1
60x1
60x1

[StruPotter]

June 18th

Front Squat

70x3
70x3
100x3
115x3
127.5x3

Snatch Pulls

100x2
120x2

Shoulder feels impinged, so didn't do any overhead work.

[StruPotter]

June 22nd

Front Squat

70x3
70x3
100x3
110x3
120x3
130x3

C&J (Power Jerk)

50x1+2
50x1+2
60x1+1
60x1+1
70x1+1

Clean

80x1
90x1
100x miss
100x miss

Shoulder hurting bad after cleans so stopped it there.

[StruPotter]

Man I got behind on this, need to keep it updated more often.

June 26th

Front Squat

70x3
70x3
1003
115x3
125x3

Snatch Deadlift

100x5
120x2
130x1
140x1
150x1

Back Squat

70x3
100x3
120x3
140x1
150x1
160x1

Pendlay Row

70x5
70x5

Clean Deadlift

70x2
120x2
150x2

June 29th

Snatch

30x3 hang
30x2
40x2
50x miss
50x1
52.5x1
55x1
57.5x1
60x miss
60x1
62.5x miss

C&J

50x1+2
50x1+1
60x1+1
70x1+1
70x1+1

Clean + Front Squat

80x1+1
90x1+1
95x1+1
100x miss
100x miss

Front Squat

70x3
100x1
120x1
130x1
140x miss

July 2nd

Snatch

30x3
30x2
40x1
40x1
50x1
50x1
55x miss
55x miss

Hang C&J (Below Knee)

50x1+1
50x1+1
60x1+1
60x1+1
70x1+1

Back Squat

70x5
100x5
120x5x5

RDL

100x5

There's a big gap here where I did go and train but I think I recorded it on a different pad of paper which I can't find, but I did hit a Clean PB of 105kg.

July 18th

Snatch

40x3
45x1
45x1
50x2
55x1
57x1
61x miss
61x miss
61x miss
55x miss
55x miss
55x miss

Push Press

50x3
60x3
65x3
70x3

OHS

50x3

Back Squat

70x5
100x5
120x5
130x3

Clean DL

120x1
160x1
180x miss

Back Extensions

3x10 no weight

July 20th

Snatch

40x1
40x1
50x miss
50x1
50x1
50x1
55x1
58x miss
61x1 PB
63x miss
65x miss
60x miss
50x2
50x1+miss

Front Squat

50x3
70x3
100x5x2
110x5x2

July 23rd

Front Squat

70x2
70x2
110x2
110x2
120x1
130x1
140x1 PB
145x miss
100x3
105x3x3

Shoulder Press

Barx5
40x5
45x5x5

Back Extensions

15kgx3x10

July 25th

C&J

40x1+2
40x1+2
50x1+1
60x1+1
70x1+1x10

1+1/4 Front Squat

70x3
70x1+5
90x1+5
100x1+5

Front Squat

100x5x2

Pendlay Row

70x5x5

Back Extensions

15kgx3x10

July 27th

Snatch

40x1
40x1
40x1
50x miss
50x miss
50x miss

Front Squat

70x3
110x7x3

July 30th

Snatch

40x1
40x1
40x1
45x1
45x1
45x miss
45x1
50x miss
50x1
50x miss
50x1
50x1
50x1
50x1
50x miss
50x miss
50x miss

Front Squat

70x3
100x2
120x1
130x1
145x miss

RDL

100x3x5

August 1st

C&J

40x1+2
40x1+2
50x1+1
60x1+1
70x1+1
75x1+1x10

Snatch Push Press

40x5
50x5
60x5x5

Snatch Pulls

60x3
100x3
100x3
120x2
120x2
120x2

RDL

100x5

August 3rd

Snatch

40x1
40x1
40x1
45x10x1 (IIxII,IIIII)

Shoulder Press

45x5x5

Front Squat

50x3
70x3
90x3
100x10x3

August 8th

C&J

40x1
40x1
50x1
60x1
70x1
70x1
80x1
86x1 PB
90x1 PB
95x1 PB
100x1+miss
100x1+miss
100x1+miss
100x miss

RDL

100x5

Jerk Drives

100x3
100x3
140x3
160x3
180x3
200x1 (passed out after I stood up with the first rep haha)

August 10th

Snatch

40x1
40x1
40x1
45x1
45x1
50x10x1 (IIII,IIxxI)

BTN Push Press Jerk Grip

50x5
60x5
60x5
60x5

Front Squat

60x5
80x3
100x3
110x3
115x10x3

Those front squats have destroyed me over this weekend, so not looking forward to starting a squat programme on Monday that was on Kirks website. 2 weeks of 4x8 3x/week, 2 weeks of 5x5 3x/week, 1 week of 3x3 2x/week and 1 week of 3x2 2x/week.

[StruPotter]

August 13th

C&J

40x1+1
40x1+1
50x1+1
60x1+1
60x1+1
60x1+1
70x1+1
70x1+1

Felt off today, crashing on the cleans, jerks weren't consistent so stopped before things got even uglier.

Clean Pulls

70x2
100x3
100x3
120x3
120x3
120x3

RDL

100x3x5

Front Squat

60x8
80x8
91x8
91x8
91x8
91x8

Haven't done higher rep squats for a long time, so it started off quite weird, but got progressively better as I got through the sets. Apart from the legs feeling trashed haha.

[StruPotter]

August 15th

Snatch

40x1
40x1
45x1
50x1
55x1
58x1
62x1 PB
65x miss
65x1 PB
67x miss

Left shoulder was hurting after the last snatch, so moved on. Still a 4kg PB, so a good session

Video of 62, second 65 and 67 miss is here

<iframe width="640" height="360" src="http://www.youtube.com/embed/5Qncv4YKd58" frameborder="0" allowfullscreen></iframe>

Rack Jerks

40x5
40x2
50x1
50x1
50x1
50x1

These felt really off today, shoulder wasn't feeling right even in the rack position, footwork was all over the place so stopped it there before it got any uglier than it already had.

Front Squat

60x8
80x8
91x4x8

Felt better than Monday's session, probably because I was adjusting to higher reps for FS. Quads are smoked.

[StruPotter]

August 20th

Snatch Balance

45x3
50x2
55x1
60x1
65x1
70x1
75x 2 misses

Snatch

40x2
40x2
45x2
45x1
50x1

Snatch Pulls

70x2
70x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2

Push Press

50x5
62x5
62x5
62x5

Back Squat

70x5
70x5
100x5
115x5
125x5
125x5
125x5

Running Texas Method, going to stick with it for a while.

[StruPotter]

August 22nd

AM

3x10 single arm DB rows w/ 30kg

Bar Work for Snatch

Mobility

[StruPotter]

PM

C&J

40x2
40x2
50
50
60
60
70
75
80
85 miss (lack of concentration)
85
90
96 PB
100 PB
105 missed jerk
105 missed clean

Clean Pulls

105x2
120x2
120x2
120x2
140x2
140x2
140x2
140x2
140x2

Front Squat

70x3
70x3
90x3
100x3
110x3
120x3
120x3
120x3

Jerk Drives

120x3
150x3
170x3
190x3
200x3

Will post video of C&Js when it finishes uploading.

[StruPotter]

<iframe width="640" height="360" src="http://www.youtube.com/embed/Mlo6iMNbf4g" frameborder="0" allowfullscreen></iframe>

[StruPotter]

August 24th

Muscle Snatch

40x3
40x3
45x3

Snatch

45x1 + OHS

20/20 Snatches w/ 45kg

lllll xxlll lllll xllll

Snatch Pulls

70x2
70x2

Pulls off low blocks

70x5
70x5
100x5
100x5
100x5
100x5
100x5
100x5
100x5
100x5

Pendlay Row

70x5
75x5x5

Back Squat

70x5
70x5
100x5
110x5
120x5
130x5
135x5

[StruPotter]

August 28th

Block C&J (below knee)

40x1
40x1
50x1

Only have small blocks at the gym, so put a thick 25kg plate under it, but it didn't work well, so went to floor.

C&J

50x1
60x1
60x1
70x1
75x1
75x1
80x1

Clean Pulls off very low blocks

80x5
100x5
100x5
120x5
120x5 (off floor)

Push Press BTN

40x5
50x5
64x3x5

Back Squat

70x5
100x5
110x3
120x3
127.5x3x5

Didn't feel great after the pulls, will probably reduce volume on them from now on. Squats felt easy despite feeling pretty crap, will go for 140x5 on Saturday.

[StruPotter]

August 30th

Snatch

Literally just lifted 40kg for half an hour, some power snatches, some full snatches, some pull+snatch complexes, some hang snatches. Just wanted to get some work in with 40kg because I did not feel good today. I'd say I lifted 40kg for around 25 sets with varying rep ranges, didn't go above 3 reps.

Pendlay Row

40x5
70x5
76x5x5

Snatch Grip Press

20x8
30x5
40x3x5

Front Squat

70x3
70x1
90x1
100x1
110x1
120x1
130x1

Left knee was hurting, so worked around it and hit 130 for an easy single, rather than go for the planned 122x3x3. Got some ACE bandage for it today so will try it out on Saturday.

[StruPotter]

September 1st

Hang Clean

40x2
40x2
50x2
50x1
60x1
70x1
80x1
90x1
95x miss
95x miss

Clean Deadlift

120x1
170x1
190x1
211x miss

Rack Jerk

40x1
40x1
50x1
60x1
70x1
80x1
90x1

Left knee was sore, but manageable with the ace bandage. Felt weird but it was the first session with them. I'm pissed though because I have yet to complete any strength programme because of injury/illness or whatever. Going to focus on getting the knee healthy.

[StruPotter]

September 5th

Snatch

40x2 muscle Sn
40x2 muscle Sn
40x2 power Sn
40x1 power Sn + OHS
40x1 Sn
40x1
40x1

High Hang C&J

40x1
40x1
50x1
50x1
60x1
60x1
70x1
70x1
80x1 (miss jerk)

Front Squat

40x3
50x3
60x3
70x3

Isometric Yolk Hold

270 x 45 seconds

Today was ok. Snatches felt slow and difficult. It got better as I got through them. C&J from high hang felt great, but knee pain sharpened on the 80 clean, which put me off on the jerk. Went super easy on the FS so I didn't aggravate anything. The yolk hold was just a bar loaded with 5 reds per side, just something to do and an excuse to handle some heavy weight.

I need to do a custom T shirt with the syyyyyystem, would be cool. Going to do it for as long as I can go now, I should have stuck to it when I was doing 2x/week back in June.

[StruPotter]

September 8th

Front Squat

40x3
50x3
60x3
70x3
80x3

Snatch

40x2 muscle snatch
40x1
40x1
40x1
45x miss
45x1
52x miss
52x1

C&J

50x1
50x1
50x1
60x1
60x1
65x1
70x1
75x1
80x missed clean
80x1

Good day, knee's feeling a bit better, snatch is feeling sharper. Tried a dynamic start in the bottom to get a better upper back position, but my balance was inconsistent on reps so went back to the 'Shankle' start of just gripping and going. Cleans felt great after the second single of 60, was extending later in the correct position so I didn't jump forward much. Was soft in the back on the first 80 so missed it forward.

[StruPotter]

Spetember 12th

Front Squat

40x3
50x3
60x3
70x3
80x3
90x3
100x3

Snatch

40x1
40x1
40x1
45x1
45x1
50x1
50x1
55x miss
55x1
60x1
63x miss
63x miss

C&J

40x1
40x2
50x1
50x1
60x1
70x1
80x1
90x1
95x1
101x clean, miss jerk
101x miss clean

Going easy on the front squat, felt harder than usual but I have been taking it easier because of the knee problem. I managed to get through the session without any ace bandages or knee sleeves for the first time since last year which is fantastic. 63 on snatch wasn't there today, but getting better. C&J felt good up to 101 where it felt like hell, first time I've ever struggled with cleans. Didn't step through enough on the first attempt, and completely lost the pull on the second attempt. Most I've ever lifted with both lifts in the same session.

[StruPotter]

September 15th

Front Squat

40x3
50x3
70x3
80x3
90x3
101x3

Knee wasn't feeling flash at the start, so will probably rebuild FS from here.

Snatch

40x1
40x1
40x1
45x1
50x1
55x1
59x miss
59x miss

Wasn't there today, really need to improve my flexibility.

C&J

50x1
50x1
60x1
70x1
80x1
90x1
95x miss
95x1
101x miss
101x1 (pressed out)

Really happy with the 101, not so happy with my technique, I need to get under the bar way quicker. Here was where I received the bar on the 101 miss.

https://pbs.twimg.com/media/A21zPXwCQAAhxJC.jpg:large

I was forward on the pull, jumped forward about 4 or 5 inches, but I'm pulling it so high that it's embarrassing that I can't get under much heavier weight. A fellow lifter said I could probably get under 130 if I had good flexibility and was a lot quicker with my current strength levels.

[StruPotter]

September 20th

Front Squat

40x3 (x2)
60x3
80x3
90x3
100x3
110x3

Snatch

40x2 (MS)
40x2 (PS)
40x1
45x1
50x1
55x1
60x1
63x1
66x1 (PB)

<iframe width="480" height="360" src="http://www.youtube.com/embed/3DW9xpcbhmo" frameborder="0" allowfullscreen></iframe>

Clean & Jerk

40x2
50x1+2
60x1
70x1
80x1
90x1
96x1
102x1 (PB)

<iframe width="480" height="360" src="http://www.youtube.com/embed/XdK5vbmktXE" frameborder="0" allowfullscreen></iframe>

Great day, didn't need the ace bandage, FS getting back up to where it should be, PB snatch & C&J. Snatches felt great, pressed out the 102 jerk but I'll take it. Need to step through better.

[StruPotter]

September 26th

Front Squat

50x3
50x3
70x3
80x3
90x3
100x3
110x3
120x3

Snatch

40x2 (MS)
40x2 (PS)
40x1
45x1
50x1
50x1
55x1
60 miss
60x1
64 miss x2

C&J

40x2
50x2
60x1
70x1
80x1
90 miss
90x1
95 miss x2

Happy with the FS, snatches were ok, 64 felt slow, struggled to keep the bar close. C&J was a struggle, not used to going heavy after heavy FS. Adaptation will come.

[StruPotter]

September 28th

Snatch

40x1
40x1
45x1
50x1
55x1
60x1
64x1
67x1 (PB)
70x 3 misses
70x1 (PB)
75x 3 misses
72x 3 misses
72x1 (PB)

Snatch Pulls

80x5
80x5

C&J

40x1
40x1
50x1
50x1
70x1
80x1
90x1
95x1
100x missed clean
100x missed jerk
100x missed clean

Moving Front squats to tomorrow or sunday, depending on how I feel, adding another day will allow me to focus on comp lifts and get good numbers like today. 70 and 72 snatches were caught and stuck just above parallel. I need to hammer flexibility because I pull the bar really high, if I could catch it at my potential absolute bottom position, one of my lifting mates says I could snatch 100.

C&J's weren't great, I think the pulls tired out my legs more than I thought they would, will drop them next week. 95 jerk was really good, especially because I almost got pinned in the clean.

EDIT: Here's the video of 67kg Snatch

<iframe width="480" height="360" src="http://www.youtube.com/embed/Ec4ksvwtn40" frameborder="0" allowfullscreen></iframe>

[StruPotter]

September 30th

Front Squat

50x3
50x3
70x3
80x3
90x3
100x3
112x3
121x3

Snatch Deadlift

70x2
100x2
120x1
130x1
140x1
150x1

Prone Sweep

3x10 with bar

Lat Pull Down

49.5x10
58.5x10
58.5x10

Back Raise

40x3x10

Hating this cold I have, but happy with today's work. Prone sweep will need some work along with general upper body strength.

[StruPotter]

03/10/12

Snatch

40x1
40x1
50x1
55x1
60x1
65x 3 misses, x1
68x miss

Hang Clean & Power Jerk

50x1x5
60x1x5
70x1x3

Rack Jerk

70x1
80x1
90x1
100x1

Back Squat

70x3
100x2
120x1
130x1
140x1
150x1
160x1
170x miss

[StruPotter]

06/10/12

Snatch

40x2 (MS)
40x1 (PS)
40x1
50x1
55x1
60x1x5

C&J

40x2
50x2
60x1, x1
70x1
80x1
90x1x3

Front Squat

50x5
70x3
90x2
100x1
110x1
120x1

Seated Row

30x10
50x10x3

Going to University gym, Eleiko plates, york bars and 1 squat rack, so content with the offering. Happy with today, snatching 60 5 times was great, each rep was solid. C&J was good as well. Getting better with heavier weights (comparatively). Going to d a 5x5 front squat session once a week, because I'm losing weight, but I don't think I have enough weight to cut to 105 and do well there. Hopefully the 5x5 FS will help put some muscle mass on.

[StruPotter]

9/10/12

FS

50x5
60x3
80x3
90x5x5

Snatch

40x2
40x1
50x1
50x1
55x1
55x1

C&J

50x2
50x1
70x1
90x 3 misses

[StruPotter]

11/10/12

AM

Snatch

40x1 (hip)
40x1
40x1 (hip)
40x1
50x1, x miss, x1
55x miss, x1
60x miss, miss, x1

C&J

50x2
60x1
70x1
80x1
90x1

[StruPotter]

11/10/12

PM

Clean Pull

70x5
100x2
100x2
120x5x3
140x5x2
160x3x2

[StruPotter]

12/10/12

Block Snatch (above knee)

40x1
40x1
40x1
50x1
55x1
60x1 (PS), x miss, x miss, x1
65x1
70x1

Block C&J (above knee)

40x2
70x1
80x1
90x1
100x1
110x miss

[StruPotter]

70kg Snatch from today

http://www.youtube.com/watch?v=r8wa2WUhcsA&feature=plcp

[StruPotter]

17/10/12

Snatch
40x2, x2, x1, x1
50x1
55x1
60x miss, x1
65 x 3 misses

C&J

60x1, x1
80x1
90x 2 misses (both were forward misses on the clean)

Clean Pulls

90x3
110x2
130x2
150x2
180x1

Push Press

65x3x5

15 minutes on spin bike

[StruPotter]

18/10/12

Back Squat

70x5
100x3
120x2
150x1
160x1
170x1

[StruPotter]

19/10/12

Snatch (hip)

40x2 (PS)
40x1
40x1
50x1
55x1
60x miss, x1

C&J (Hip)

60x1
60x1
60x1
60x1
80x1
90x miss clean

C&J

90x miss, x miss (both were misses on the clean), x1
95x miss, x clean (miss jerk), x miss clean

Back work on machines

[StruPotter]

21/10/12

Paused FS

50x2
50x2
70x2
80x2
100x5x1
110x1

FS

120x1

Chin Ups w/ green band

5x4

[StruPotter]

22/10/12

Board Snatch w/ toes off

Hang

40x2
40x2
40x2
40x1

Floor

50x1
50x1
50x1
60x miss

Dirty dancing drill for 10 minutes

Board Clean w/ toes off (Hang)

40x2
60x2
60x1
80x1x4

Tweaked my back on the last rep of 80, getting nerve pains in my left leg so taking it easy for the rest of the week.

[StruPotter]

24/10/12

Nerve pains have gone, so went in with the intention of taking it easy. Didn't turn out that way, back was ok after warm ups so went after it


Back Squat

70x4
120x2
130x1
140x1
150x10x1

10 singles at 150 was good, none of the reps felt like I was going to miss them, but they were all challenging enough to make me stick at 150.

Board snatch w/ toes off (Hang)

40x2
40x2
40x1
50x8x1 (EMOM)

Missed the 5th rep first time, came back and made a few seconds later. I love this exercise, it's curing my excessive jumping forwardness, will see how it translates to snatching from the floor on Friday.

[StruPotter]

26/10/12

Snatch

40x2, x2, x1
50x1, x1, x1
60x1, x1
70x 3 misses, x1

Really happy to make 70, guess the board snatches paid off a bit!

C&J

50x2
60x1, x1
70x1
80x1
90x1
95x1
100x miss jerk, x miss clean

First clean @100 was good, was forward on the second and felt spent.

RDL

100kgx3x5

[StruPotter]

28/10/12

Snatch Balance

40x2x2
50x2x2

Front Squat

50x3
70x3
100x2
110x1
120x2x1
120x2x3

Chin Ups w/ green band

5x4

[StruPotter]

30/10/12

Snatch

40x1 (MS), x1 (PS), x1, x1, x5
50x5, x1, x1
60x1, x1, x miss

Snatch Panda Pull

80x3, x2, x2

C&J

80x1, x1, x1
90x1, x1, x1

Clean Panda Pull

110x2, x2

High rep snatches feel horrible, but I found I got down quicker the more fatigued I was. Will probably do them once a week. C&Js felt good.

[StruPotter]

31/10/12

Jerks off blocks

50x2
50x2
60x2
70x2
80x2
90x2
100x1
105x1 PB
110x1 PB
115x miss, miss, miss

Happy with the result, liked the jerk boxes, they were solid as hell.

Jerk Drives

140x3

Front Squat

70x1, x2, x3
100x1
110x1
120x1
130x1
141x1 PB
145x1 PB
150x miss

Another couple of PBs, 141 flew up, 145 was a bit of grind but felt good. 150 was the ultimate pinned. Reached the bottom position and didn't move haha.

1 hour rest

Block Cleans (below knee)

50x3, x2
60x2
70x2
80x2
90x2
100x (x1x), x1
106x1 PB clean from any position
110x1 PB
115x1 PB
120x1 PB, x miss

Above BW Clean. Really happy, big jump forward on it, but I made it. After the 145 FS as well. BW was 119 at this session.

<iframe width="640" height="480" src="http://www.youtube.com/embed/0b0I6522dFI" frameborder="0" allowfullscreen></iframe>

Back Raise

25kgx5x10

Great session, will have a go at max clean from floor next week, max snatch and C&J on saturday.

[StruPotter]

03/11/12

Attended a weightlifting seminar held my Marius Hardiman at Oxford Power Sports, he gave me some pointers for my lifts that will help a lot. General consensus was that I pull short, so the bar ends up forward. Need to be patient and let the bar come off higher up the thigh.

Front Squat

60x3
100x1
100x3
110x1
120x1
130x5x1

Snatch Pulls

60x3x3

[StruPotter]

5.11.12

First day of new training protocol, had a good day.

OHS

40kgx3x3

Snatch Balance

40x2
50x2x1
60x2x1

Hang Snatch

40x3
50x3x1
55x2x1
61x1 PB

Hang C&J

50x3
70x3x1
80x3x1
85x2x1
91x1 PB

1 1/4 Front Squats

70x5
100x5x5

Good day, videos of 61 sn and 91 c&j will be up in a bit, a lot less jumping forward which is great. :)

[StruPotter]

7.11.12

Power Jerk

40x4
40x4
50x3
50x3
60x3
60x3
70x3

Overhead Squat

40x3x3

Block Snatch (below knee)

40x2
40x2
50x1
50x2

Block Snatch (above knee)

50x1
50x1
55x1
60x1
65x1
71x1 PB

Block Clean (above knee)

50x2
70x1
80x1
90x miss, x miss, x miss, x1
95x1
100x1
105x miss

Front Squat

70x3
100x2
110x1
120x1
131x3 PB

PB block snatch and FS triple, but missing those cleans killed me mentally. If I got it first time I would have got the 105 and probably hit 110. Felt slow initially, so I moved to high blocks and snatches felt so much quicker and fluid. 71 felt easy, but I'm not pushing things yet.

Back Squats tomorrow then heavy off the floor on Friday.

[StruPotter]

8.11.12

OHS

40x3x3

Back Squat

70x3
100x2
120x5x2

[StruPotter]

9.11.12

OHS

40x3x3

Drop Snatch

40x3x2

Snatch

40x2, x2, x1
50x4x1
55x3x1
60x miss, x3x1

C&J

50x1+2, x1
70x2x1
80x1
85x1
90x3x1

Front Squat

70x3
100x2
110x1
120x3x3

Shoulder was hurting, so the jerks at 90 were soft, but I made them. Going to go a bit heavier next week, then maxing the week after.

[StruPotter]

12.11.12

OHS

40x3x3

Snatch Balance

40x2
50x1
60x1, x miss, x miss

Hang Snatch

40x2, x2
50x2, x2
55x1
60x1
65x1 PB
70x1 PB

Hang C&J

50x2
70x3x1
80x1
85x1
90x1
95x1 PB
100x miss (clean), x1 PB

Forward on the pull of the first 100 attempt, caught me forward. Much better on the second.

Front Squat

70x3
100x5x2

[StruPotter]

14.11.121

OHS

40x3x3

Drop Snatch

40x2x2

Block Snatch

40x2x2
50x2, x1
55x1
60x1
65x1
70x1, x 2 misses

Bit of a pressout on the 70, so tried to make it again but was off on the pull twice.

Block C&J

50x2
70x2x1
80x1
85x1
90x1
95x1
100x miss clean, x1 PB
105x 2 misses, both on cleans

Still get forward on the pull for the cleans which is really frustrating.

Front Squat

70x3
100x2
120x1
132x3 PB

Happy with the FS PB, especially on tired legs.

[StruPotter]

15.11.12

Back Squat

70x3
120x1
140x1
150x1
160x1

Pendlay Row

40x5
80x3x5

[StruPotter]

16.11.12

OHS

40x3x3

Snatch Balance

40x3x2
50x3x1

Snatch

40x2x2
50x2, x1
55x2x1
60x1
65x3x1

C&J

50x2, x1+2
70x2x1
80x1
85x1
90x1
95x3x1

Front Squat

70x3
100x2
110x1
122x3x3

Quite a good session, but I didn't feel great. Snatches were good, happy with the C&Js, but the FS felt heavier than yesterdays 160 BS. Probably just getting accustomed to high frequency training. Going to back off the squats a little bit intensity wise next week so I can feel fresh for maxes on the lifts next Friday.

[StruPotter]

17.11.12

Back Squat

70x2x3
100x3
120x2
140x1
150x5 PB

Was only planning for a triple, but it felt easy so went for 5. 10kg PB

Snatch grip RDL

70x3x5
100x2x5

[StruPotter]

19/11/12

OHS

40x3x3

Drop Snatch

Bar x5
40x3x3

Hang Snatch

40x3x2
50x2x2
55x1X, x2
60x2 PB
65x2 PB
70x miss, x miss, x miss

Really strange, hit 65 for an good double, then couldn't hit 70 at all

Hang C&J

50x2
70x2x1
80x1
85x1
90x1, x miss, x miss
80x1

Kept getting pulled forward on the cleans, so added the clean pull in.

Clean Pull + Hang Clean + Jerk

80x3x1

This improved the clean so much. This will probably become a staple in my programme until the jumping forward gets banished.

FS

70x3
100x1
120x1

Deloading on squats, just going for singles this week while prepping for max out on friday.

[StruPotter]

20/11/12

Back Squat

70x3
120x1
140x1
150x1
160x2 PB

Good Mornings

40x5
50x5
60x5
70x1

Snatch

40x5x1

Clean & Power Jerk

60x5x1

[StruPotter]

21/11/12

OHS

40x3x3

Drop Snatch

bar x 3, 40x3x3

Block Snatch (above knee)

40x3x2
50x2, x2x1
55x1
60x1
65x1
71x1 PB
75x 7 misses, x1 PB

The more attempts I took, the closer I got to getting it. I got it in the end, it wasn't the best looking lift of all time, but you don't get points for style.

Block C&J

50x2
70x2x1
80x1
85x1
90x1
95x1
100x1
105x missed jerk, x missed clean

First clean of 105 was good, jerk wasn't there, then I got really off on the second attempt so called it there.

Front Squat

70x3
100x2
120x2

[StruPotter]

22/11/12

Back Squat

70x3
120x2
140x1
150x1

Pendlay Row

40x5
82x3x5

Snatch

40x5x1

Jerk Technique w/ 40kg

Rotator Cuff work

(Band pull aparts x5, Y raise x10 w/2.5)x3

Went easy today so I'm a bit fresher for tomorrow. 150 flew up like an empty bar, so happy with that.

[StruPotter]

24/11/12

Snatch

40x2x2, x1
50x1, x1
55x1, x1
60x1
65x1
70x 2 misses, x1
73x1 PB
75x 3 misses

Clean & Jerk

50x2
70x2x1
80x1
85x1
90x1
95x1
100x1
103x1 PB
113x 2 cleans w/ missed jerks, x miss PB clean

Back Squat

70x3
120x1
140x1
150x1
160x1
171x1 PB
180x miss
160x3 PB

Chin Ups w/ green band

3x5

Happy with today, 4 PBs, went for 113 because a bunch of us were lifting together and a mate hit 112, so I wanted to beat him by 1kg. In hindsight I probably should have gone for 107 or 108 first. Happy with the back squats especially on tired legs.

[StruPotter]

26/11/12

Front Squat

70x2
100x2
120x2
130x2
140x3 PB

Funny, the 140 felt the lightest out of all the squats today. Wasn't planning on the triple, but got it anyway. 8kg PB

OHS

40x3
50x3
60x3

No Feet Snatch

40x3x2
50x2, x1

Clean Pull + Hang Clean

50x2
70x2x1
80x1
90x1

Block Jerk

50x2x2
60x2, x1

Deloading lifts this week, pushing squats hard. No feet snatch felt weird, but definitely got the extension a lot better. Clean Pull + Hang Clean seems to be helping with extending with the bar higher up the leg. My coach said the jump forward is because I pull short, and this exercise seems to be helping cure that a little bit. Block jerk was a bit low, but I was very tired.

[StruPotter]

27/11/12

Paused Front Squat

70x3
100x3x3

Snatch High Pull

50x2x3
70x3x3
80x2x3

Military Press

40x3x10

Back Raises

25x5x10

Need a more effective way of loading back raises. When I use a bar, it slides down my neck which doesn't feel safe to me so I avoid it. I might start using the snatch grip back raise.

[StruPotter]

28/11/12

Back Squat

70x3
120x2
140x1
150x1
161x3 PB

Snatch Balance

40x2x3
50x2x3
55x3
60x3

Block Snatch

40x2x2
50x2, x1
55x1
60x1

Block Clean

50x2
70x2x2
80x2
90x miss, x1
100x1

Block Jerk

40x2
50x2
60x2
70x2
80x2
90x2

So so day, back squat was good. Slammed my throat with the bar on the first attempt of 90 clean and collar bones a bit tender so that general area is rather sore.

[StruPotter]

29/11/12

Front Squat

70x3
100x2
120x1
135x1
145x2 PB

Snatch Pull

70x3x3

Clean & Power Jerk

70x5x1

Easy day in terms of volume, 145 was my 1rm before today so happy to double it. Not overly surprised after hitting 140 for 3 on monday.

[StruPotter]

03/12/12

Took a few days off, body was really beat up and needed a small break. Feeling it now though

Snatch Balance

40x3x3

Hang Snatch

40x2x3
50x2x3
55x3
60x3

Hang Clean

50x3
70x3
80x3
90x3

Power Jerk

40x3
50x3
60x3
70x3

Front Squat

70x3
100x2
120x1
130x1
141x miss
130x3x1

Front squats was a very messy workout, not happy with it. 120 felt like 200, 141 was an attempt for PB triple but was gone on 1st rep. I wanted to do a triple at 130 but had to break it down to 3 singles.

Chin Ups w/green band

3x5



4/12/12

Front Squat

70x2x3
100x2
120x2
130x2

NHNF Snatch

40x2x2
50x2x2

Snatch

50x2

Snatch Pull

50x2x3
70x2x3
80x2x3

Jerk Practice

40x5x5

Snatch grip press

40x3x5

Better today, still rather sore.

[StruPotter]

5/12/12

Block Jerk

40x3
50x3
70x3
80x3
90x3

Snatch Balance

40x3
50x2x3

Block Snatch

40x2x3
50x2x3
55x3
60x3
65x1XX, x3

Block Clean

50x3
70x2x3
80x3
90x3
95x3
100x3
105x3
110x11X

Back Squat

70x3
120x3
140x3
150x2

Chin Ups w/green band

3x5

Legs are sore as hell, the cleans took it out of me for squats, may start separating squats into an additional session in the AM.

[StruPotter]

06/12/12

Front Squat

70x2x3
100x3
120x2
130x2

Snatch Pull

50x2x3
70x2x3
85x2x3

Pendlay Row

50x5
70x3
80x3x5

[StruPotter]

08/12/12

Snatch Balance

50x3

Snatch

40x2x3
50x3
55x3
60x3
65x3
70x11X1

Counting the triple even though I missed the third rep. Came back and made it. Bit weird considering my 1 rep PB is 73.

C&J

50x1+3
70x2
80x2
90x3
95x1XjXj
105x miss

Missed the jerks on the last 2 reps of 95, they were close misses, but misses nonetheless.

FS

70x3
100x3
120x2

Jerk Drives

120x3

Felt like I've been hit by a train after that session. Good to get off triples. Doubles next week.

[StruPotter]

10/12/12

Drop Snatch

40x3x3

Hang Snatch

40x2x2
50x2x2
55x2
60x2
65x2
70x1X, xX

Hang Clean

50x2x2
70x2
80x2
90x2
100x2
105x2
110x1XX

Racked the second clean at 110, but lost balance backwards and couldn't hold it. Really frustrated but happy to be cleaning 110+ from each position.

Back Squat

70x3
120x2
140x2
150x2
160x1X

Legs were gone. Hip flexors and knees are really sore, but just got to push through it. May have to drop my squat frequency because they're in a rut at the moment.

[StruPotter]

12/12/12

Rack Jerk

40x4
50x2
70x2
80x2
90x2
100x1
111xX

OHS/Snatch balance

50x3x1

Block Snatch

40x2
50x2
55x2
60x2
65x2
70x1X, x2
76x1 PB
80x1 PB

Block Clean

50x2
70x2
90x2
100xX11
105xX

Right hip flexor was really sore, making squatting far too painful. Pulling was bearable, so did that.

Deficit Snatch Pull/Deadlift with pause at knee

70x3
100x3
120x2
130x2
140x2
135x3x2

First time I've snatched 80 from any position, not surprised it was from the high block. Really happy with that. Going to start pulling heavy more often because my first pull is feeling off since I do so much work from the hang and the blocks. Going to reduce the frequency of my squatting as well, I feel it's interfering with my lifting even though I've been hitting PBs almost every session. I think I can do so much more than I can at the moment.

<iframe width="853" height="480" src="http://www.youtube.com/embed/-Irt0q48890" frameborder="0" allowfullscreen></iframe>

[Spenco]

Good Struan.

I'm predicting that your slight jump forward will cure itself soon and you'll get 5kg instantly, minimum. Coach McCauley's DKB drill is good.

Good work.

[StruPotter]

Thank you!

I'm in a good run at the moment, looking forward to maxing from the floor next week.

I'm taking the BWL level 1 course in a couple of months so will hope to open up a club at this gym sometime in the next 4-5 months or so. Help spread the word of weightlifting.

[StruPotter]

14/12/12

Snatch Balance

40x2x3
50x3
60x3

Snatch

40x3x2
50x2
55x2
60x2
65x2
70xX1X, xXX

C&J

50x2
70x2
80x2
90x2
95x2
100xXcXj

Snatch Pulls

100x2 (2" deficit)
100x10x3 (floor)

So so day, the time off squatting helped my jerks a tonne, but the hip is still playing up bad, so everything was a little off except the pulls at the end.

[StruPotter]

15/12/12

Back Squat

70x2x3
120x2
140x1
151x5 PB
165xX

1 hour break

Snatch Push Press

40x5
50x5
60x5

Deficit Snatch Deadlift

70x5
100x5x5

Paused Front Squat

70x3x3

Snatch Balance

40x5x3

Happy with the 5rep squat PB. Hip was bugging me, but the set was decent. Went for 3rep PB, but hip was shot and was pinned on rep 1.

The second session was fairly good, could have gone heavier on the SnPP, SnDL was with a proper eccentric component was harder than I thought, was planning on 120 but that was foiled on the first set of 100.

[StruPotter]

18/12/12

Power Jerk

40x3
50x2
60x2
70x1
81x1 PB

Snatch Balance

40x3
50x3

Hang Snatch

40x2
50x2
55x1
60x1
65x1
70xX, x1
75xX, xX, xX, x1 PB

Hang Clean

50x2
70x2
90x1
100x1
105xX

Chin Ups

2x5

RDL

100x5x5

Felt rubbish today, hip isn't getting better so squats are off the menu for the time being. 75 hang snatch got closer with each rep, would have stopped on the 3rd miss if I didn't get over my head, just couldn't keep it locked. Made it on the 4th rep. Lower back was rather sore and the 105 clean wasn't there today. RDLs were okay I guess. I hope the hip gets better towards the end of the week so I can properly go for it on Saturday, maxing from the floor.

[StruPotter]

Took a week off, give the hip a chance of healing.

27/12/12

Snatch

40x2x2
50x2
60x1
65x1
70x1 (Power)

Hip was hurting throughout, but was really painful on the 70.

Snatch Pull

80x3
90x3x3

Front Squat

70x2
100x1
120x1

1 hour rest

Rack Jerk w/ pause

40x5x2
50x2x2
70x1
80x1
90x1

Rack Jerk

100x1
111x miss

Dumbbell row

35x3x10 each arm

[StruPotter]

29/12/12

Snatch

40x2
50x2
60x1
65x1
70xX, xX, x1
75x1 PB
80xX, xX, xX

C&J

50x2
70x1
80x1
90x1
100x1
105xXj, xXj, xXc

Front Squat

70x3
100x1
120xX

Huh.

Snatches felt great, C&J was good up to 105. FS was dire.

[StruPotter]

02/01/13

Snatch

40x3
50x3, x1
60x2x1
65x1
70x1
76xX, xX, xX

Snatch Pull

80x3
90x3
100x3x3

Back Squat

70x3
120x5x3
130x2 (missed 3rd rep)

Hip was feeling better today, squats got better as I went along, last rep at 130 my hip hurt bad so dumped it.

[StruPotter]

5/1/13

Snatch

40x2
50x2
60x2x1
65x1
70x1
73xX
76x1 PB
80xX, xX, xX

C&J

50x2
70x1
80x1
90x1
100xXj, xXc

Clean Deadlift

100x3
120x3
140x3
160x1
140x3

Drop Snatch

40x3
50x3x3

Front Squat

50x3
70x10

Hips feeling better, snatches are going really well at the moment. Lack of squatting is hurting my jerk, not getting enough drive on it.

[StruPotter]

9/1/13

Snatch

40x2
50x2
60x2x1
65x1
70xX, xX, x1
75x 3 misses

Snatch High Pulls

80x3
85x3
90x3x3

Snatch Balance

40x3
50x3
60x1
70x1
75x2x1

Snatch Grip Press

40x3x5

Back Squat

70x5
100x3
120x1
130x1
140x1
150xX

140 had good speed, but hip seized up on 150.

4 rounds NOT for time

5 kb snatches/arm
20m prowler push w/120kg

Starting a different programme, splitting up into snatch days and C&J days with 1 day/week doing both. Got a 2 day/week squat programme which I'm going to start next week.

[StruPotter]

12/1/13

Clean w/ pause @ knee

50x2
70x2x1
80x1
90x1
100x1
105x1
110x1
115xX

Clean Pull w/ pause @ knee

120x3x3

Rack Jerk

40x2
70x2x2
80x1
90x3x1
100xX

Front Squat

50x5
70x5
90x2x3
90x5

Jerk Drives

120x2x10

Freak accident at gym today, I was initially using the rack for jerk drives then the jerk boxes became free. I moved them onto the platform, then transferred the bar across, and I squatted down to chill with my hands still on the bar. I lost my balance backwards and the bar followed and jammed my wrists when it hit the floor. Thankfully they are only sprained but it was a stupid injury and was completely my fault. Means I'm out of the in house competition I had at my gym next week but it gives me a chance to focus on getting my squat back up.

[Spenco]

Ooooooh reminds me of this!

http://youtu.be/fV1_Od6kCWg

Hope it gets better soon. Let us know how you get on.

[StruPotter]

That was what I thought as well. I got lucky with only sprains. It could have been a lot worse.

[StruPotter]

14/1/13

Back in the gym today, tried out some squats and found back squats were possible with the hands at the end of the bar. Starting a squat programme, 2 back squat sessions and 1 front squat sessions, high volume, starting with lighter weight and building up.

Back Squat supersetted with back extensions

50x5
70x5
90x3x10 ------25x3x10

[StruPotter]

16/1/13

Wrist was feeling better so tried some pulls

Snatch Pulls

40x2x3
60x3
80x2

Front Squat w/ straps

40x5
80x3x5

Good Mornings

40x3x10

[StruPotter]

19/1/13

Back Squat

60x5
90x5
110x3x5

RDL

60x5
90x3x5

OHS w/barx3x10

Snatch grip Deadlift

150x1
165x1
178x1
150x2

We had an in-house competition at our gym today, I didn't compete due to my wrist injury, so I managed it, getting weights, lift attempts etc. It was a great experience then some of the guys decided to get a snatch deadlift competition going so I jumped in. My previous best was 170 I think, so got a PB. Wrist felt good today, got some OHS in and some light pressing with the bar.

[StruPotter]

21/1/13

Back Squat

60x5
80x5
100x3x10

Clean pull

100x3

Back Extensions

25x3x10



23/1/13

Front squat

50x5
70x5
90x3x5

Defecit Snatch Pull

90x3
110x3x5

Jerk Drives

70x10
100x10



26/1/13

Back Squat

70x2x5
100x3
120x3x5

Snatch

40x2x3

Squats are getting back in the groove, hips healed up most, wrists have been feeling so-so but tried some bar work today and they felt good so added some weight and got through some triples. I haven't snatched for 2 weeks so was a bit all over the place but the wrists felt good. Will see how they feel tomorrow. I'm sticking with this squat programme for another 4 weeks before moving onto a 6 week phase leading up to the Regional Junior/u23s in April.

[StruPotter]

28/1/13

Back Squat

60x5
90x5
105x3x10

RDL

100x2x5
120x3x5

Snatch

40x2

[StruPotter]

30/1/13

C&J

40x2x3
50x3x1
60x1

Front Squat

60x5
100x3x5

RDL

120x3x5

Snatch

40x3

Snatch Grip Press in Squat

Barx2x10

Wrists felt really good today, so tried some C&J. Went up to 60, not anything to straining. Tried FS without straps on first set of 100 and they started hurting towards the end of the set so went back to straps for the rest. Today was a really good day and I'm going to try to cut to 105 because I struggle to stay above 120 and have lost weight without trying over the past few weeks. Will see how I'm doing when I get down to 110 then I'll go from there.

[StruPotter]

31/1/13

Snatch

40x3
50x1
60x1
70x1
75x1

This was unexpected, just messing around with friends at uni and ended up snatching 2kg under my best. Wrists feel good, but rack position was a bit sore so didn't do anything there.

1/2/13

Snatch

40x3

Back Squat

70x5
100x3
125x3x5

RDL

120x3x5

[StruPotter]

4/2/13

Snatch

40x3
50x2
60x1
70x1
78x 2 misses

Back Squat

70x5
100x5
110x3x10

I hate 10s. Weight loss isn't going as planned, back up to 120kg. Haven't felt too good over the pass few days so will see how this plays out.

[StruPotter]

6/2/13

C&J

40x5x2
50x5x1

Front Squat

50x3
70x2

RDL

130x3x5

Calf was hurting a lot in the squats so cut them short.

7/2/13

Snatch High Pull

40x2
70x3
90x2x2

Snatch

70xX, x1

Clean Pull

120x3x2

Front Squat

70x3
100x2
120x1
130x1
140x1
150xX

Got bent over in the bottom of 150. Still used straps because of wrists.

[StruPotter]

8/2/13

Back Squat

70x5
110x3
130x3x5

Deficit Snatch Pull

70x3
110x2x3
130x3x3

RDL

130x3x5

9/2/13

Snatch

40x2
50x2x1
60x1
70x2 misses

10/2/13

Snatch Pull

70x2x3
100x2x3
120x3x3

Clean Pull

120x3

11/2/13

Clean Pull

70x3
120x2x3
130x3x3

Snatch

40x3x2
50x2

Back Squat

70x5
100x5
115x3x10

Had the BWLA level 1 course over the weekend, got some feedback on my lifts, same as before with regards to not fully extending.

[StruPotter]

13/2/13

Clean

40x2x2
50x2
60x2
70x2
80x2
90x1
100x1

Clean Pull

120x3x3
130x3x3

Pause Front Squat (5 second pause at bottom)

70x3
100x3x2
110x3x2
120x1X

16/2/13

Back Squat

70x5
100x3
120x2
130x1
120x1
130x1
140x3x5

Got interrupted helping a friend make sure he found our gym ok so went down for a couple of singles.

Snatch

40x3
50x2
60x1
70x3x1
75xX, xX, x1

Snatch Pull

70x3
90x2x3
100x3x3
105x2x3
110x3

Back Extensions

25x3x10

[StruPotter]

18/2/13

AM

Rack Jerk

40x3x2
50x2x2
60x2
70x1
80x1
90x1

Hang Clean

50x2
60x2
70x2
80x2
90xX1 (second rep was clean from floor)

PM

Back Squat

60x5
90x5
110x3
120x3x10

Clean Pull

120x3x3
130x3x3

Snatch from hip

40x4x3

Last day of 10s, they were easier than I thought they'd be. Snatches from hip were good, didn't use wrist wraps either for them which was great.

[StruPotter]

20/2/13

Had a bout of norovirus on monday night/tuesday morning, but felt good last night and this morning so went in.

Snatch

40x2x2
50x2x2, x1
60xX, x1
65xX, x1

Snatch Pull

90x2x3

Front Squat

50x3
70x3
100x1
120x1

[StruPotter]

21/2/13

C&J

40x2
50x2
70x1
80x1
90x1

Front Squat

50x3
90x2
120x1

Clean from Hip

50x3

[StruPotter]

Saturday 23rd February

Back squat

70x5
100x3
120x1
130x1
140x1
150x1
160x1
172x1 PB
180x1 PB

Rest 1 hour

Snatch

40x2x2
50x2
60xpull+1, x1
70x miss behind, x miss forward, x1
75x miss f, x1
80x1 PB
85x 3 misses

C&J

40x2
50x1
70x1
80x1
90x1
100x1 PB total
105x1 PB total and jerk
110x miss j, x miss c, x miss j

6 PBs

Snatch 80kg
C&J 105kg
Total 180kg then 185kg
Back squat 172kg then 180kg

85 snatch isn't far away, but I was really, really, really happy with my session yesterday!

[StruPotter]

25/2/13

Power snatch

40x3
47x3
52x4x3

Power jerk

40x2x4
50x4
60x3x4

Power clean

60x2x3
73x3x4

Back squat

70x5
100x3
117x4x5

Snatch pull

60x3x5

New programme peaking for an U20 competition in April, left knee was a bit inflamed and sore but I pushed through it.

[StruPotter]

26/2/13

Snatch

40x3x2
50x2
56x3x2

Jerk

50x3
60x2
73x3x2

Front squat

70x4
94x4x4

Clean Pull

79x3x5

[Dave Hardy]

New programme peaking for an U20 competition in April, left knee was a bit inflamed and sore but I pushed through it.

Hey Struan, what comp are you looking at out of interest? I think my club is hosting one around then.

[StruPotter]

Hey Struan, what comp are you looking at out of interest? I think my club is hosting one around then.

Central/South West U20/U23s.

[StruPotter]

28/2/13

Power snatch

40x2x3
50x3
56x4x3

Jerk

50x2x3
60x2
70x2
79x3x2

Back squat

70x5
100x3
120x2
135x4x4

Clean pull

79x3x6

[StruPotter]

1/3/13

Snatch

40x2x2
50x2
55x1
60x3x2

Power jerk

40x5
50x3
64x4x3

Power clean

50x3
60x3
70x2
79x4x3

Front squat

70x3, x4
90x4
109x3x4

Snatch pull

60x3x6

[StruPotter]

4/3/13

Power snatch

40x2x3
50x2
55x1
60x3x2

Jerk

40x3
50x2
60x2
70x2
79x4x2

Power clean

60x3
73x3x4 injured wrist in 3rd set

Back squat

70x5
100x3
125x2
135x4x5

Snatch pull

64x3x6

[StruPotter]

5/3/13

Snatch

40x2x3
50x2
55x2
60x3x2

C&J

50x2
60x2
70x2
79x3x2

Power jerk

40x4
50x4
64x3x4

Front squat

60x4
90x4
109x4x4

Clean pull

84x5x5

Good session, everything seemed to go well. Hands are getting beat up though.

[StruPotter]

7/3/13

Power snatch

40x2x2
50x2
55x1
60x3x2

Back squat

70x5
100x3
120x2
130x2
140x1
144x5x3

Snatch pull

68x3x4

First work set of squats were shaky, but the rest were solid, the last set felt the easiest.

[StruPotter]

8/3/13

Snatch

40x2x3
50x3
55x3
60x2x3, x1XX, x3

Squat Jerk

40x5x3
50x3x1
60x1

Power Clean

60x4
70x4
79x4x4

Played around with squat jerks rather than the power jerks as prescribed, they're a lot of fun!

[StruPotter]

9/3/13

Snatch

40x2x2
50x2
60x1
70xX, x2x1
75xX, x1
81x3 misses

Hurt my wrist on the last miss behind, will see how it is.

Back Squat

70x5
120x3
150x1
170x1
181xX
155x5 PB

Annoyed with the 181 miss because 170 flew up. Happy with 155 for PB set of 5.

[StruPotter]

11/3/13

Front Squat

70x5
100x2
120x1
130x1
90x3
100x3
110x3
120x3

Snatch Pull

70x2x3
90x2x3
100x3

Clean Deadlift (no straps)

100x1
120x1
170x1
190x1
200x1
211x1 PB
220xX

Gym has a week long competition for biggest deadlift, good to see I made a 1kg increase in 13 months.

[StruPotter]

12/3/13

Back Squat

70x2x5
100x3
120x2
140x1
150x1
100x3
110x3
120x3
130x3
140x3
150x3

Clean Pull

70x3
100x3
120x5x3

NM fatigue from the heavy deadlift yesterday hurt my squats. Didn't get in the groove until the triple at 120.

[StruPotter]

13/3/13

Front Squat

50x3
70x3
90x2
100x2
110x1
120x1
130x1
140x1
146x1 PB
150x1 PB
155x1 PB
160xX
110x3
120x3
130x3
141x1

Really happy with these, back collapsed on the 160. 141 would have been a PB triple but the first rep was so slow I knew I wouldn't get the second rep let alone the third.

Snatch Pull

70x2x3
90x2x3
100x3

14/3/13

AM

Back Squat

50x2x5
70x5
90x3
110x2
120x2
130x1
140x1
150x1
160x1
120x3
130x3
140x3

Pendlay Row

70x3x10

PM

Snatch

40x5x2
50x2x2, x15x1

Block Snatch (above knee)

50x3x2
60x5x1

Just did a bunch of snatches, the 15x1 is an estimate I don't remember how many reps I did. Just testing the wrist.

[StruPotter]

16/3/13

Snatch

40x3x2
50x2
60x1
70x1
75x1
81xX, xX, x1 PB
85x1 PB
90x 3 misses (2nd behind)

Snatch pull with pause above knee

90x2x3
100x3

Front squat

70x3
100x2
120x1

18/3/13

Snatch

40x3x2
50x2, x3x1

Block snatch above knee

40x2
50x2
60x1
65x1
70x1
75x1
81x1 PB
86xX

Snatch pull

80x3x3
90x2x3

Sn pp + OHS

40x5+5
50x5+5
60x5
70x3x5

Pendlay row

70x3x10

Saturday was a great day for snatches. 85 was the best snatch I've done in terms of technique. Surprised myself on the second miss with 90, throwing it behind. When it gets heavy I tend to open my chest too early which pushes the bar forward, on the miss behind I stayed over a little bit longer. Back onto blocks today for a bit of variety. Happy with the 81, wasn't too difficult. Pulls felt good, need to keep cueing to stay over the bar for longer.

[StruPotter]

20/3/13

Clean

40x2x3
50x2
60x2
70x2
80x1
90x1
100x1
110x1
115xX, x1
121x1 PB
125xX, xX, xX

Clean pull

130x3x3

Front squat

100x2
120x1
130x1
140x1

Fat bar chins w/ green band

3x5

Got under 125 three times, but couldn't stick it on my shoulders, pulls were good for a change.

I'm switching my feet in the split for the jerk, so just working on that every session. I found when I split right foot forward I can't get any decent bend in my left leg without serious pain. It's probably left over scar tissue from knee surgery back in 2008. It's going to take a while, but will be for the best.

[StruPotter]

21/3/13

Snatch

40x2x3
50x2x2
60x1
70x1
75x1
80x1
85xX behind
90xX

45 min break

50x3x2
70x1
80x1
90x1 PB
95x3 misses

Snatch pull

100x3x3

Back squat

70x3
120x1
140x1
160x1

Really happy to make 90, 95 misses were really frustrating.

[StruPotter]

23/3/13

Back Squat

50x3
70x3
100x3
120x3
140x3
150x2
165x3 PB
170x3 PB
175x2 PB

Clean Pull

175x1
120x3x3

Power clean and jerk

40x a lot

Really happy with the squats today. 170 felt good, was a bit forward on the second rep of 175 which left nothing in the tank for the third rep.

Lot of work on the split jerk, getting the footwork right so I stay consistent with it. It feels weird, but not as weird as when I first learned to jerk.

[StruPotter]

25/3/13

Block snatch

40x pull+snatch x2
40x2
50x2
60x2
70x1
75xX, x1
80x1
85xX, x1 PB
90xX, xX, x1 PB
95x 3 misses

Snatch pull

80x3
90x3x3

Snatch balance

40x3
50x3
60x2
70x1
80x1 PB

Back squat

70x2x5
100x3
125x3x5

Hands are really beat up today. Bars were really cold as well which didn't help. A few PBs though so can't complain too much. Squats didn't feel in the groove, but they all moved fairly easily.

[StruPotter]

26/2/13

Hang clean + power jerk

40x2x2
50x2
60x2
70x1
80x1
85x1 PB PJ
90x1 PB PJ
95x1 PB PJ
101x1 PB

Clean pull

120x3
130x3x3

Front squat

90x3
110x3
120x2
130x1
141x3 PB

Snatch

40x3x2

[StruPotter]

28/3/13

Snatch

40x3x2
50x2x2
60x2
70x2x1
75x1
80x1
85xX, x1
91 x 4 misses

Clean & power jerk

50x2x2
60x2x2
70x1
80x1
90x1

Clean

100x1
110x1
116xX

Back squat

120x3
140x5

Was a wreck of a day. Everything felt off, needed some rest.

3/4/13

Front squat

50x2x3
70x3
90x3
100x3
110x3
120x3
130x3

Board snatch

40x3

Block snatch mid thigh

40x2x3
50x3
60x3
70x3
76x3
80x2X
85x2

Snatch pull

85x2x3
95x2x3
100x2x3

Was a good session. Snatches felt good, almost hit 80 for 3, disappointed with missing the last rep.

[StruPotter]

6/4/13

Clean and jerk

40x4x2
55x2
60x2
70x3x1

Snatch

40x5x3
50x3
60x1
70x1
75x1
80x1
85x1
80x2 PB

front squat

70x5
100x3
120x1
130x1
140x1
150x1
160x1 PB
165xX

Happy with the front squat PB. Need to do more clean and jerks, too much snatching at the minute.

[StruPotter]

8/4/13

Rack jerk

40x2x3
50x2x3
60x2x3
70x3x3

Clean

40x2
60x2
70x2
80x2
90x2
100x5x2

Front squat

112x6x2

RDL

110x3x5

Mixed session, still working on feet positions in the jerk. Cleans felt ok. RDLs were easy.

[StruPotter]

10/4/13

Snatch

40x3x3
50x2x2
60x2x2
70x3x2

Snatch pull

80x5
90x3x5

Front squat

70x3
100x3
120x3
128x6x3

Going to squat at the start of sessions from now on. Legs were shot during the 3rd set, but ground them all out. Snatches went well, they all felt quick and sharp. My new start seems to be helping me to stay back on my heels for longer. Need to stay over longer though. Will go max on Saturday after squats.

[StruPotter]

13/4/13

Back squat

70x2x5
100x3
120x1
126x6x2

Snatch

40x3x2
50x2x2
60x2x1
70x1
75x1
80x1
85x1
88x X behind, x X front, x X front

Clean

40x2x2
60x3x1
80x1
90x1
100x1
110x1
115x1
120xX

Snatching tore my shins to pieces, wanted to go smaller jumps towards a PB, but it wasn't to be.

[StruPotter]

15/4/13

AM

Hi Hang Snatch

40x3x3
50x2x3
55x2
60x1

Hi Hang C&J

40x3x1+3
50x2x1+3
60x2x1+2
70x1x1+2
80x1

PM

Front Squat

50x5
70x5
90x3
110x2
120x3
128x2X, x6x4

Got too far on my toes on the decent of the third rep of the first set, so started over.

Block Clean

40x2x2
60x2x2
70x2
80x2
90x2
100x2x2
110x2x1

Clean Pull

110x3
125x3x3

Need to get my clean up, morning session was technique work, so working the jerk with the new footwork.

[StruPotter]

17/4/13

Back squat

50x5
70x3
100x3
120x3
130x3
140x2
153x3x2

Block Snatch

40x2x2
50x2x2
60x2x2
70x2
75x1
80x3x1

Block Snatch pull

100x3
120x3x3

Forgot my knee sleeves, so squats were a little tougher than they should have been, but they don't feel too bad. Snatches felt laboured yet snappy on the 3 singles at 80.

[StruPotter]

19/4/13

Snatch

40x3x3
50x3x2
60x2x2
70x3x2

C&J

40x3x2+3
50x3x1+3
60x3x2
70x3x1
80x3x1
90x1
95x1

Snatches were off, just wasn't consistent with them. C&J was a lot better, they felt good until the 95 which was a bit shaky. Jerks are coming on a lot, still need to focus on getting more bend in the back leg.

[StruPotter]

20/4/13

Front squat

50x2x3
70x3
90x3
110x3
128x5x3

Rack jerk

40x5x3
50x3x2

[StruPotter]

22/4/13

Front Squat

70x3
90x3
112x6x3

Block Clean (below knee)

50x3
70x3
80x3
90x3
100x1
110x1
115x1
121x 2 misses
125x1 PB
130x 3 misses

Clean Pull

130x2x3
140x2x3

Happy with the cleans, racked 130 twice but my hands slipped out and lost it forward. Need to pull more, 130 felt heavy off the blocks.

[StruPotter]

24/4/13

AM

Clean and Jerk

40x3x1+3
50x2x1+2
60x2x1
70x1

PM

Front squat

50x3
70x3
90x3
110x3
128x6x3

Block snatch (below knee)

40x3
50x3
60x1
70x1, xX, x1
75x1
80x1
85x 3 misses

Snatch pull

90x3
100x3x3
110x3

Left knee is sore as hell, need to stretch quads and hip flexors more.

[StruPotter]

Haven't updated in a while, not much to catch up on apart from a knee injury from front squatting last week. Felt really bad and inflamed and haven't been able to walk properly since I injured it. Ice and NSAIDS have helped and it's getting better. Will probably try out some bar work in the next few days just to see how it is.

Going to overhaul my training when my knee heals up, need to focus on technique because it isn't in line with where my squats are. Also need to focus on strength in the right positions so will be squatting, pulling and pressing every session after snatch & C&J. Need to keep the torso upright in both squats, and get better depth with the front squat. My current thinking (which will probably change) is:

Snatch
C&J
Pull (alternate sn grip and cln grip)
Squat (alternate front and back)
Push Press

Won't be maxing too often, need to get super consistent with lighter weights, particularly in the jerk. Lots of volume in the 2 lifts, position focus in the pulls and squats and push press like my life depended on it because my upper body strength sucks.

[StruPotter]

11/5/13

1.5 hours of bar work for both snatch and C&J

Split Squat (left leg only)

40kgx3x10

[StruPotter]

15/5/13

Snatch

Lots of reps with 40kg

Clean & Jerk

Lots of reps ranging from 40-60kg

Back Squat

60x3x10

RDL

60x3x10

Pull Ups (neutral grip)

3x5 w/ green band

[StruPotter]

18/5/13

Snatch

40x3x3
50x4x2, 1x3 (poor second rep on last set, so did another)
60x5x2
70x5x1

C&J

40x2x2
50x2x2
60x4x2
70x3x2
80x2x1
90x1

Front Squat

100x1

Long session, focussing on technique. The top weights moved well. Jerk is coming along quicker than I thought it would.

[StruPotter]

21/5/13

Snatch

40x3x3
50x2x2
60x2x2
70x3x2

Was off on 70, wasn't catching it well.

C&J

50x3x2
60x2x2
70x1x2
80x2x2
90x2

C&J went well, jerk is really solid now which is good.

Back squat

60x5
90x5
110x5

Pull ups

3x5 w/ green band