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Road to MSIC or die trying


Mephistopheles

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21-01-2007

session 1

0815-1000

snatch 40x3, 45x3, 50x2, 55x2, 60x1x6, lost 2 in front, 1 at rear, 4th one is ok, 5th lost in front, 6th power snatch

clean and jerk 60x1+2, 65x1+2, 70x1+2, 70x1+2, 75x1+2, 80x1+1, 85x1+1, 90x1+1 PR, 95x1+1 PR , 80x2+0 (second clean lost grip), 80x1+2

session 2

1130-1300

clean pulls 60x3, 70x3, 80x3, 90x3, 100x3, 105x3, 110x3, 115x2x3,

standing press 60x3, 65x3, 70x3, 75x3x5

chin up pronated bwx3x5

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25-01-2007

1940-2030hr

power snatch 40x3, 45x2, 50x2, 55x2, 60x2rx5s, torn callous. 60x3rx2s PR, 60x5 PR :P with straps

split squat 60x3rx3s 3 sets each for each leg.

I never used straps on snatches before. now i realised that my grip needs some work. I am not very comfortable with hook grip. need to toughen up a bit :nod:

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27-01-2007

session 1

0900-1100 hr

warm up on rower

jerk from rack 60x2, 70x2, 80x2, 85x2, 80x2, 85x2, 80x2rx2s, 70x2, 60x2

split squat bar on chest 60x3rx4s left leg, 60x3rx6s right leg.

I am right handed. I train my weak leg slightly more in unilateral movment to balance them out.

session 2

1430-1600

jerk lunge 40x3, 50x3x3

front squat 70x3, 80x3x2

back squat 80x3

standing press 60x3, 70x3, 80x3x3

push press 80x3, 85x3

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  • 2 weeks later...

02-02-2007 Friday

1900-2000

power snatch worked up to 60kg

power clean worked up to 80kg

front squat worked up to 100kg

standing press worked up to 70kg

low intensity /volume

03-02-2007 Saturday

1400-1600

power snatch 40x3, 50x3, 55x2, 60x2, 65x3rx5s PR

jerk from rack 40x2,50x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x1, 90x2rx6s PR, 60x3

04-02-2007 Sunday

1100-1300

squat clean 40x3, 50x3, 60x3, 70x2, 75x2, 80x2, 85x1, 90x2x5 PR

snatch high pull 80x3rx5s

standing press 50x5, 60x3, 70x3x5

05-02-2007 Monday

20 minutes light cardio

06-02-2007 Tuesday

1130-1300

back squat 60x5, 80x5, 100x3, 120x2, 130x3x3 PR

front squat 60x3, 80x3, 100x2, 110x3x3 feels easy

chin up wide 4x4

chin up narrow 4x4

I seem to improve more when i reduce volume.

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Interesting to read your log after doing the olympic lifts.... I have a lot more respect to them after doing them.

Congratulations on not loosing strength on your BP.

but, why do you do BP's? Do you think they help with your OL?

I read in the weight lifting encyclapedia that hypertrophy from bench pressing can be detrimental to hypertropy in overhead lifts.

keep going hard.

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I read that part too.

While I certainly do not seek further pectoral hypertrophy, I would like to maintain my horizontal push / pull ratio to some extent. I believe that a balanced system will lead to long term stability, generally speaking. We live in a 3-dimensional space, while OL movement is mostly in the sagittal plane, with some transverse movement. I do some none OL exercises , just for the sake of overall balance.

Beside, 2 sets of 5 reps at 80% 1rm is not going to be detrimental to my jerk.

Taner Sagir (TUR) 77kg looks skinny with little muscle mass.

Li Hongli (CHN) 77 kg looks like a bodybuilder with large amount of upper body muscle mass.

They look very different, but both of them are elite level weightlifters. Although Li Hongli is little shaky on top after he jerk the weight, I would say he probably performed too much presses, the neural pattern is affected.

I would gladly trade 5kg on my total, for a more balanced physique.

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10-02-2007 Saturday

1430-1600hr

snatch 30x3, 40x3, 50x3, 55x2, 60x2, 65x2, 70x2x2 PR, 70x0 missed in front, 70x0 missed at rear, 65x2 power sntach

clean and jerk 30x3, 40x3, 50x3, 60x2, 70x2, 80x2, 85x1, 90x1, 95x1 PR, 100x1 PR. a little bit of press out, i will personally give it 2 white light and 1 red.

I need to improve my conditioning so I can handle more volume at high intensity. Currently I can manage 10 reps at 80% at the most in classical movments, after that fatigue start to set in and technique goes out the window.

The fact that I power snatch more than i snatch is of great concern, i am trying my best to bring it up

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11-02-2007 Sunday

1200-1300hr

back squat 60x5, 80x3, 100x3, 120x2, 130x3, 140x2rx3s felt lighter than the last time I done them.

front squat 60x3, 80x3, 100x2, 115x3rx4s PR

RDL 60x5, 80x5, 100x3, 120x7rx3s 90 sec rest

I had to rush the RDL, the 120kg felt suprisingly easy with such little rest. I tend to lean forward a little bit during very heavy squat, I need to get some new shoes with lower heels. My shoes are Do-win brand, the heels on them are about an inch thick. Does anyone know where I can get some weightlifting shoes in NZL? I think the adidas shoes have low heels.

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I had to rush the RDL, the 120kg felt suprisingly easy with such little rest. I tend to lean forward a little bit during very heavy squat, I need to get some new shoes with lower heels. My shoes are Do-win brand, the heels on them are about an inch thick. Does anyone know where I can get some weightlifting shoes in NZL? I think the adidas shoes have low heels.

Is the bar sitting far enough back on you?

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17-02-2007 Saturday

0800-0930

power snatch 50x3, 60x3x2

power snatch from hang 55x3, 60x3x3, 65x3 PR , 70x2x2 PR

standing overhead press 60x5, 70x4

mid grip pull up bw x4 x3

18-02-2007 Sunday

1130-1300

clean and jerk 70x2, 80x2, 90x2 PR , 90x1x3

jerk from rack 80x3x4

clean 90x3x4 PR first time i have done multiple sets, feels quite easy

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