Road to MSIC or die trying

[Mephistopheles]

22-03-2007 Thursday

0530-0650

Snatch 20x3x2, 30x3x2, 40x3x2

clean and jerk 40x3x2, 50x2x2, 60x2x2, 70x1x2, 80x1

clean 90x1, 100x0x3 still half asleep :x

Front squat 100x3,110x2, 120x1,130x1,140x1 PR

[ExpensiveUrine]

Awesome FS.

For Saturday (tomorrow):

10.30-11.30 Weighin: Men under 180k Start 11.45

12-1.00 Weighin: All women Start 1.00

1.00-2.00 Weighin: Men over 180k Start 2.15

If you want to lift, there's a 5$ entry fee. (just in case )

[Mephistopheles]

Thanks for th info Stas. Good luck for your competition.

I have just done a hard workout this afternoon. I think I will knocked out for a couple of days. :oops: Need to work on my conditioning.

[Mephistopheles]

23-03-2007 Friday

1300-1600

snatch (straps) 20x3x2, 30x3x2, 40x2x2, 50x2, 60x1x3, 70x2x6

clean and power jerk 40x2x2, 50x2x2, 60x1x2, 70x1x2, 80x1x5, 90x1x3

power jerk overhead support 50x3, 60x3, 70x3, 80x3, 90x3, 100x3x3

front squat 60x3, 80x2, 100x2, 110x2, 120x1, 130x1, 125x1

I am getting a bit more consistent with snatch now. Power jerk feels better after stretching the triceps ( higher elbow position), I managed a few singles with my PR. I need to work on overall stability in overhead position.

[Mephistopheles]

I had a 5 cm cut on my left upper thigh, which prevented me from doing classical lifts and pulls . I have to take it east for a few days.

30-03-2007 Friday

snatch from standing 20x3x2, 30x3x2, 35x3x2, 40x3x2

power snatch from high hang 40x5

snatch from high hang 40x5

standing military press 40x5, 50x5, 60x5

31-03-2007 Saturday

power snatch from high hang 20x3, 30x3, 40x3, 50x3, 60x3x2

power snatch 70x2

parallel bar dip 40 reps (rest and pause)

[Mephistopheles]

04-04-2007 Wednesday

1700-1800

Front squat 100x3, 110x3x3

back squat 120x3

RDL 120x5x3

[ohjoshua]

Why did you choose to have such large rest peroids?

1 hour to complete a few lifts, were you taking it easy because of the cut?

-just being nosy no offence. :wink:

[Mephistopheles]

The cut was almost healed. I generally rest long enough to avoid the pump. It took so long because my glycogen level is low after work so I needed a little extra time, and I was talking with someone. :wink:

[Mephistopheles]

05-04-2007 Thursday

2200-2300

snatch 20x3x2, 30x3, 40x3, 45x2, 50x2

power snatch 60x2x3

clean and power jerk 40x3, 50x3, 60x2

clean and jerk 70x2, 75x2, 80x1x6

[Mephistopheles]

07-04-2007 Saturday

2115-2245

snach 40x3, 45x3, 50x2, 55x2, 60x2, 65x2, 70x1, 75x0, 75x1, 80x1, 85x0x3

back squat 70x5, 90x5, 110x3, 125x3, 135x2, 145x1, 140x1

[Mephistopheles]

08-04-2007 Sunday

1315-1400

clean and jerk 40x1+2x3, 50x1+2x2, 60x1+2x2, 70x1x3, 80x1, 85x1, 90x1, 95x1, 100x1, 105x1, 100x1

I skipped front squats, had a appointment at 1430. Make it up tomorrow

[Mephistopheles]

09-04-2007 Monday

1210-1300

front squat warm up, 100x3, 110x2, 120x2, 130x1, 137.5x1, 142.5x0

standing military press warm up, 60x3, 70x3x3

I needed a bit more drive out of the bottom on that max front squat attempt. I trained at the local gym, the some of the plates I used weigh a lot more than the indicated mass. The 137.5 felt like 140-142, 142.5 was at least 145. But I wouldn't call it a new PR, just on the conservative side.

[Mephistopheles]

10-04-2007 Tuesday

0900-1030

single arm DB bench press 41x10, 46x6x3

chin up bwx5x3

parallel bar dip bwx10x3

seated cable row 84x8x3

DB curl 21x5x3

[Mephistopheles]

14-04-2007 Saturday

1000-1200

power snatch warm up, 50x3, 60x3x5

power clean and jerk warm up 70x2, 80x2, 80x(1+2)x6

back squat warm up, 120x3, 130x3x5

[2guns]

how does it take u 2 hours to do that?

but looks like yr going good!

[Mephistopheles]

2 hrs mmmmm. let me think.

5 min, get changed, and fill up the water bottle.

5 min on the rower

5 min light stretching

I always use small increments during warm up and low reps (1-3). My working set start at 80% of 1 RM, so I generally take 6-7 sets of warm up, increase 10% of 1RM each set.

2-3 min rest between sets

5 min cool down on a rower or bike

5-10 min shower + get changed

I did 33 sets today, including warm up. It took close to 100 minutes . Add the other stuff, its easily 2 hrs.

[Mephistopheles]

15-04-2007 Sunday

1220-1300

standing military press 70x5x3

chin up, bwx5x3

RDL 130x5x3

db bench press 45x5x3

seated cable row 96x5x3

short rest, alternate sets

[ohjoshua]

I did 33 sets today, including warm up. It took close to 100 minutes . Add the other stuff, its easily 2 hrs.

Nice volume man... 33 sets of the OL's?

If so thats a awesome effort!

[Mephistopheles]

that 33 sets sound a bit misleading. Most of them is warm up. I don't count anything below 75% 1 RM. I ususaly stick to 15 reps per movment at 80% . I do less total reps if the percentage load is high. So I actually did something between 40-50 "real" reps, which I consider to be low volume, compared to a pro. My monthly training volume is 600-1000 reps, A full time weightliftier at my level of performance would perferm 1000-1500 reps. But I need to work 40-50 hrs per week. hence the low volume.

[Mephistopheles]

18-04-2007 Wednesday

2000

Snatch extensive warm up 60x2x2, 65x1x2, 70x1x11, missed 5th rep.

Clean and jerk 20x3, 30x3, 40x2, 50x2, 60x2,70x1x2, 75x1, 80x1, 85x1, 90x1x5 (technique was a bit off), 80x1x5

front squat 90x3, 100x2, 110x3x5

It was cold, I had to do a lot of warm ups. snatch felt good today, solid technique. Cleans were a bit dodgy today, possibly from fatigue. I going to try a few changes to my technique next time, mostly in the grip area.

[Mephistopheles]

20-04-2007 Friday

1920-2000

power snatch 20x3, 30x3, 40x3, 50x2x2

power clean + jerk 20x3, 30x2, 40x2, 50x2x3, 60x2x2, 70x2x2

Quick and light today. I tried out some different techniques.

[Mephistopheles]

21-04-2007 Saturday

1515-1600

Snatch 20x3, 30x3, 40x3, 50x2x3

overhead squat 60x2, 65x2x2

squat clean 30x3, 40x3, 50x3, 60x2, 70x2x3

[Mephistopheles]

24-04-2007 Tuesday

1230-1430

Snatch 20x3x3, 30x3x3, 40x3x3, 50x2x8

clean and jerk 20x2x3, 30x2x3, 40x2x3, 50x2x2, 60x2x2, 70x1x16

I did a lot of technique work today. relatively low weight.

1800-1930

front squat warm up, 100x2, 120x2x2

back squat 120x2, 120x3x3 (fast)

snatch from standing 20x5, 30x3x3, 40x3x3, good speed and positioning

[Mephistopheles]

27-04-2007 Friday

1900-2000

power snatch from mid thigh 20x3x2, 30x3, 40x3, 50x3, 55x3, 60x2x3

power clean 20x3x2, 40x3x2, 50x3, 60x2, 70x2, 80x2

abs

[Mephistopheles]

29-04-2007 Sunday

1540-1830

20 min general warm up

Snatch 20x3x2, 30x3x2, 40x2x3, 50x2x2, 60x1x2, 65x1, 70x1, 72.5x0x2, 72.5x1, 75x0, 75x1, 70x1, 72.5x1, 75x0x2, 75x1.

clean and jerk 20x3x2, 30x3x2, 40x2x2, 50x2, 60x2, 70x2, 80x2, 85x1, 90x1, 95x1, 100x1, 90x1, 95x1, 100x1

front squat 70x3, 90x3, 110x3x6

Poor technique on the snatch today, can't get full extension for some reason. Clean and jerk felt quite good. I used hook grip on the front squat. My flexibility is improving. Hopefully I can maintain hook grip during cleans soon.