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Road to MSIC or die trying

Mephistopheles

By Mephistopheles
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Mephistopheles Member

Mephistopheles

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21-02-2007 Wednesday

1930-2030

squat clean 40x3, 50x3, 60x3, 70x3, 80x3, 90x2

front squat 100x3, 110x3

back squat 125x3, 135x2, 145x1, 150x1 last rep was fairly hard, I lack a bit of energy today.

My lower back got pumped like crazy after a few sets of cleans, I had to stop and cut my training session short.

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poos_n_wees Veteran member

poos_n_wees

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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

Nice work on the PRs! cool_shades.gif

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Mephistopheles Member

Mephistopheles

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24-02-2007 Saturday

session 1

0830-1000

clean high pull 60x3, 70x3, 80x3, 90x2, 100x3x5 easy, good height

back squat 120x2, 130x3x4

front squat 115x3x4 squat felt easy today.

RDL 135x3x6 PR

I think i made some improvements strength wise since last month.

session 2

1700-1900 trained at gillies ave

standing overhead press 40x6, 50x4, 60x3, 70x3x5

back squat worked up to 1 set of 130x3

front squat 110x3x3 lower back a bit tired from morning session

mid grip pull up bw x 4 x5

bent over barbell row 100x5x3

bench press 100x3, 110x3x5

power clean and power jerk 60x1x7

power clean and split jerk 60x1x7 worked on technique.

some abs

I went to watch the local weightlifting competition held in OWA today. pretty awsome. I joind up the club. I plan to training there in the weekends, and possibly early in the morning (5-7am) on week days.

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Mephistopheles Member

Mephistopheles

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27-02-2007 Tuesday

0510-0650

Trained at Gillies ave before work

Snatch 40x3x2, 45x2, 50x2, 55x2, 60x1x3 (missed second one), 65x1, 70x1, 75x1 PR, 77.5x0, 77.5x0, 77.5x1 PR 72.5x1x2

Clean and jerk , 40x1+2, 40x1+2, 50x1+2, 60x2+2, 70x1+1, 80x1+1, 85x1+1, 90x1+1, 95x1+1, 100x1+1, 105x1+1 PR, 107.5x1+1 PR, 102.5x1+1, 70x1+1

I used hook grip for the entire session. It feels quite natural now. I am hoping to snatch more than my power snatch soon (80kg). If i get my technique right, I should get close to 90. The PR CJs was quite difficult, I struggled a bit on the clean due to lower back fatigue, so my back was rounded on the way up. The jerk was a little shaky, but the lock out was good. I just need a bit more stability up there. I am not used to holding 100k+kilos overhead. Overall I am very please the two 7.5kg PRs in 2 weeks. I actually felt quite good training in early morning. I am going to attack it again tomorrow morning.

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Mephistopheles Member

Mephistopheles

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Thx

While I am happy about making those PRs. Most of them come from rapid improvement of technique. To reach my goal, I need to make constant and fast improvement on my raw strength and power. I don't know if it is sustainable. For instance my front squat max is about 140 kg, so there is no way I am going to clean and jerk more than that. So I am hoping to make constant gains before I get too old :shock: lol

Anyone out there got any tips ?

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Mephistopheles

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02-03-2007 Friday

0510-0650

Snatch 40x3x2, 45x2, 50x2, 55x2, 60x2, 65x2, 70x0x3, 70x1x2, 70x0 made 2 out of 6 attempts :shock:

Clean and jerk 40x2+3, 40x1+2, 50x2+2, 60x1+2, 70x1. tired shoulder muscle

squat clean 80x2, 90x1, 95x1, 100x1, 105x1, 110x1 PR, 115x0x2, 115x1 PR

front squat 125x2x2 PR

I am very happy with the 115 kg clean. I need to work on my posture more, and eliminate the "turtle back".

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Mephistopheles Member

Mephistopheles

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11-03-2007 Sunday

session 1

0930-1100

power snatch 40x2x3, 45x2, 50x2, 55x2, 60x2, 65x2x2

clean 50x3, 60x3, 60x2, 70x1, 75x1, 80x1, 85x1, 90x1, 95x0, 95x1, 100x1, 105x1, 100x1x2

front squat 120x2, 125x2

session 2

1400-1600

pull from block, knee height 50x3, 70x3, 90x3, 110x3, 130x3, 150x3, 170x3x5

RDL 130x5x3

parallel bar dip bwx10x5

seated cable row block 15 x 8 x 5

overhead press 70x1, 60x5x3

ez bar curl 32x10, 37x10, 32x10

interval sprint 30mx3, 30mx3, 30mx3, 50m sprint and walk back.

I was a bit sick in the past few days. I managed to do a full body workout today.

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Mephistopheles Member

Mephistopheles

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16-03-2007 Friday

1900-2000

warm up with light snatches and OHS

Back Squat 60x5 80x5, 100x3, 110x2, 120x2, 130x3x4

good morning 70x5x6

standing military press 40x5, 50x3, 60x3, 70x5x3

pull up BWx5x3

parallel bar dip BWx12x3 used rest and pause in the last 2 sets

Alternating exercises after squat. short rest.

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Mephistopheles

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18-03-2007 Sunday

0800-1015

Snatch (straps) 40x3, 50x2, 55x2, 60x2, 70x1, 75x1, 80x1 PR 85x0x2, 85x1 PR 90x0x5 2nd and 3rd attempt was very close.

10 min break

clean and power jerk 40x3, 50x2, 60x2, 65x1, 70x1, 75x1, 80x1,85x1, 90x1x5 PR

front squat 100x2, 110x3, 115x3, 112.5x3, 115x3, 112.5x3

I still felt sore from the squats on Friday. I wasn't able to generate enough power on the second pull of the 90kg snatch attempts. I was planning to do some heavy CJ attempts, but after snatch my legs are already sore and full of lactate. I had to go easy and did power jerk instead. I still managed a couple of PRs though, so i am satisfied. The front squats were really tough, 115kg sets were almost to failure.

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