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big MAC- The ownage of Iron


big MAC

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Hi guys, thought I'd start up a journal while I don't have a really set program. I had a 1400 post journal on another site, but stopped that. Can't guarantee that I will keep this journal going if I move to written journals, but probably will.

Been sick with flu and on antibiotics since saturday cause of ear infection.

Have a shoulder injury that I am rehabbing, just gettign used to snatching again.

Hang power snatch

40kgx5x2sets

50kgx5x3

60x5x2

70x3

70x2x2

No shoulder pain, twinges maybe, but nothing bad.

Slow snatch pull

(first time doing these ever)

70x4

90x4x2sets

100x4

110x4

120x4

125x4

130x4

ATG back squat

110x6

140x4

170x4

200x3

Fairly draining, obviously not in best physical shape, but improving. Going to start drawing up a program soon.

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Thanks guys, I'll have to start explaining what the exercises are.

Slow snatch pulls are almost like a snatch grip deadlift onto toes with a shrug at the top, arms staying straight.

Grant is a masochist, got to respect that... his "stop pulls" are bringing the bar slowly to below the knee, holding it for a 1-2 count, going above the knee and holding it, shrugging it and holding it at the top, then putting it down, its nuts.

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Saturday 1st of July workout, absolutely spent and about to go on a weeklong camp looking after kids, so no training.

Clean and jerk

60kgx4x2sets

90x3

110x3

120x2

130x1

130xclean

130x1

140xmiss, was in bad position stood up and dropped it, wasn't feeling up to it

Slow clean pulls off blocks

(basically an 18 inch rack pull with a fast shrug on it, onto toes and with straight arms)

110x3

130x3

150x3

170x3

180x3

190x3

18 inch rack pull

190x3

210x3

230x3

250x3

260x1

Want to do 300 on these by year end, cool exercise.

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Saturday 9th July workout, still feeling spent and tired but lifted anyway.

Power snatch

barx5

50x4x3sets

60x4

70x3x2

70x2

75x3x2

75 is most I've snatched in 4 months, no shoulder pain, felt in control, I could probably take 90 easy now, but we'll go up slowly

Full cleans

(catch the clean, front squat it down under control and then stand up)

70x3

90x3x2 sets

110x3

90x3

100x3x2

110x3x3

120x2

130x1

135x1

140x1

freaking volume for a tired man....

Back squats

110x6

140x6

170x3

190x3

200x3

Done

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Lifting at AKL uni gym with Varven and EU.

Back squat

60x8

120x5

160x3

190x3

210x2

230x2

240xm (too freaking tired for this, I swear I'll do 260 when I'm fresh, not burnt out and emotionally stable)

Slow clean pulls

80x3

110x3

130x3

150x3

170x3

180x2 (torn callous was starting to get pretty sore, didn't want blood on the bars)

Incline sit upsx15

10x2 with 22.5kg dumbell

stretch, the end

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Good workout man!! That 230 was very good. Just fatigued for 240, that's all. Gonna watch your Bulgarian DVD now, then pack my stuff for Samoa. I still haven't touched the rest of my BK, haha.

Congrats to VV, who hit a PB on deadlifts of 160 kg I believe, well done. Just remember for next time, keep the ass down!!

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It was good to get a session in with boys, would be good to have another squat round at some point. We managed to get some video footage and critique each others technique, which is always good !

Thanks Stas, Wish I could have hit a pb with squat as well, but I couldnt reach my previous work weights :(

Best of luck for you meet and whats all this about a Bulagarian dvd .. which one is it ?

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Good workout man!! That 230 was very good. Just fatigued for 240, that's all. Gonna watch your Bulgarian DVD now, then pack my stuff for Samoa. I still haven't touched the rest of my BK, haha.

Congrats to VV, who hit a PB on deadlifts of 160 kg I believe, well done. Just remember for next time, keep the ass down!!

Thanks man. Yeah, the 230 was dodgy, but first rep felt easy. I wasn't expecting much, I promise to try 250/260 after the July 22nd comp.

Bulgarian stuff is AWESOME. I love the bit where Abadjiev says that you guys all complain about soreness after your day off, maybe we should just train every day... "Continue to the Maximum!)

I ate the Whopper for breakfast!

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It was good to get a session in with boys, would be good to have another squat round at some point. We managed to get some video footage and critique each others technique, which is always good !

Thanks Stas, Wish I could have hit a pb with squat as well, but I couldnt reach my previous work weights :(

Best of luck for you meet and whats all this about a Bulagarian dvd .. which one is it ?

Yeah man it was cool for sure, sucked that Stas felt the twinge, but ah well. Wouldn't have been smart to go for a squat PB while still being a bit inconsistent, all in good time man. Deadlift PB was great, I have it on video, will post it up in General chat soon.

Bulgarian video is this... the most brutal training ever created. Led to MANY world records.

http://www.weightliftingexchange.com/vi ... php?t=1331

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Tuesday played with recently bought ironmond COC grippers

Sport gripper x10 left and right hand for 2 sets

No1 5 reps left hand

NO1 4 reps right hand

No1 8reps left hand (most ever done was 6)

No1 6 7/8th reps right hand

Sportx5 each hand

Want to close the number 2 by year end, going to ask on Marunde muscle for some help on how do do it.

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Wednesday training

Powerclean and jerk

barx5

60kgx3 jerks

90kgx3 jerks

110kgx3 jerks

110kgx1

120x1

130x1

140x1 (really high powerclean.. good stuff)

Jerks off the rack (no clean)

90kgx3

90kgx3

110x3

130x2

140x1

(going for 150-160 on Sat)

Fast clean pulls off blocks

(clean pulls to about the sternum from a bit below the kneecap)

90kgx3

110kgx3

130x3

130x3

140x3

Fast clean pulls (bar from the floor)

140x3

150x3

Front squats

90kgx6

130kgx3

150x3

160x3

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Thursday gym was locked, fridays training...

Power cleans (few reps I did a front squat after to warm up)

60kgx6

90x3

110x3

120x2

130x1

140x1

Squat cleans

150

155 (dodgy as, I will be good for 160 at the next meet, hopefully)

Front squats

90x5

120x3

140x3

155x3

170x1

180x1

Decent stuff, not feeling the greatest still, but body is up for it

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Monday lifting

Jerk off the rack

80kgx3

90x2

110x2

120x2

130x1x2 sets

140x1

120x1

145x1

152.5x1

160xm (damn close)

80x3

Front squats

80x6

120x3

140x3

160x1x3sets

easy as, nearly got the 160 jerk, was a bit sloppy with it. Not doing much volume right now, comp saturday.

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Nice man, so you're gonna give it a go on sat. What are you hoping to do?

100/150-155?

I might come around and lift too, but power snatch/power cleans/power jerks type lifts. Even if I don't lift, I'll still come and watch you guys.

PS. Your power cleans/jerks are strong. Keep it up!

Sweet man. I don't know on snatch, I'm going to Gillies tomorrow, but I can bet snatch won't be over 90, taking it slowly on shoulder. Hoping for 150-155 and at least a 160 clean.

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Wednesday workout, 2nd last one before competition

Power snatch

barx5

50kgx3x3sets

60x3x2

70x3

80x1

85x1

90x1

I used a wider grip than I have lately, my shoulder seems on the mend, most snatched in like 4 months!

Hip clean

Deadlift bar, with no leg drive, shrug bar and drop down to clean bar and stand up.

60x3

90x3x2

105x3

115x2

Slow clean pulls

90x3

120x3

140x3x2sets

150x2

Good stuff

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Competition Saturday

Snatch all powered up, shoulder had no hassles so I guess we can keep moving up slowly

85

90

95

all easy

Clean and jerk

Basically power clean and jerked everything excempt my 3rd attempt.

Warmed up to 125x1 and 140x1

145 good

152good

160 strong clean, locked out jerk, messed up footwork, no lift.

Motivation to do much more now.

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