Road to MSIC or die trying

[Mephistopheles]

01-05-2007 Tuesday

0540-0700

General warm up 10 minutes

Back squat 40x10, 60x5, 80x5, 100x4, 120x2, 130x2x4

Power snatch 20x3, 30x3, 40x3, 50x3, 55x2, 60x2x3

Power clean and split jerk 40x2x2, 50x2, 60x2, 70x2, 75x2x3

The back squat helped me get warm during winter time. I used hook grip through out the clean and jerk, the elbow whip is a bit slow and getting better towards the end of the session. I should transition to the new technique in a month. I start to get a feel of the "bar bounce" during the jerk, I hope to fully utilize the elasticity of the bar in the future.

[Mephistopheles]

03-05-2007 Thursday

1800-1940

General warm up 10 min

Back squat 20x5, 40x10, 60x5, 80x5, 100x4, 120x2, 130x2, 140x2x3

snatch from standing + hang snatch 20x3+1, 30x(3+1)x2, 40x(3+1)x3

power clean + split jerk work up to 60x1x8

front squat 100x3, 110x2x5 very fast, minimal rest, felt like a spring :pfft:

[Mephistopheles]

I had the flu last week. So i didn't train much. I am getting back into again.

11-05-2007 Friday

0600-0730

Back squat and front squat. 20x5, 40x3, 60x3, 80x3, 100x3, 120x3 back only

standing military press 40x5, 0x4, 60x3x2, 70x3x2

chin up, warmed up with pull downs, bw x3x3

flat DB press 21x5, 31x5, 41x3, 46x5x3

seated cable row 60x5, 78x3, 90x5x3

incline bench sit up 40 degrees bwx5, bw+5kg behind head x5, +10kg behind head x 5.

light day, bit of everything

[Mephistopheles]

13-05-2007 Sunday

1100-1320

snatch 20x3, 30x3, 40x3, 50x2, 55x1, 60x1, 70x1x6

clean and jerk 40x2, 50x2, 60x2, 70x2, 75x1, 80x1, 86x1, 90x0 (press out), 90x1x6

front squat 100x3, 110x3x3

slight regression on technique due to lack of training. Lack stability in snatch and foot work was sloppy in jerk. Cleans were good though.

[Mephistopheles]

18-05-20007 Friday

1220-1530

snatch 20x3, 30x3, 40x2, 50x2, 60x1, 65x1, 70x1, 75x1, 80x0x2 (lost forward), 85x0 (caught it but lost it when i stood up), 90x0x3, (not even close, fatigue on small muscles), 80x0, 70x1

power clean and split jerk 40x2, 50x2, 60x2, 70x2, 80x1, 85x1, 90x1, 95x1 PR, 100x1 PR press out, 105 PR (power clean only), 110x0 (caught it too low)

clean pull 110x3, 115x3, 120x3, form was ok, need to work on first pull.

back squat 60x3, 100x2, 130x3x3 tough, I had to use pre stretch and elasticity to get the last rep.

standing military press 40x5, 50x4, 60x3, 70x5x3 cleaned it from floor first

chin up bwx3x5

seated cable row pronated medium grip block 15x10, block 19 x5x3. easy, 2 rep in the tank, probably around 100kg

bench press 60x3, 80x3, 100x5, 110x5x3 good grove

I am going to step up the training frequency again next week. i need to sharpen up my skill. Upper body strength is up, despite minimal training.

i am happy about the power clean PR, I could have done a bit more with quentionable technique ( wide stance, bar on chest, low elbow) , but I don't want to deceive myself. I need build up more work capacity so I can

sustain maximum power longer (mainly CNS side).

[ohjoshua]

Why have you reduced frequency recently? strategic or life getting in the way?

[Mephistopheles]

I caught the flu, in case you havn't noticed from my log. so I reduced training frquency. Also my left mid trap needed some active release, I also want to let my body recover from some minor inflammation (from overuse etc). Doing heavy OL+ squats multiple times per week is very demanding. I am going to train 3-3.5 times per week now.

[Mephistopheles]

BTW, I have noticed that I improve faster when I train with low rep, low volume, mid-high intensity, moderate frequency.

[Mephistopheles]

20-05-2007 Sunday

1700-1900

snatch 20x3, 30x3, 40x3, 50x2, 60x2, 65x1, 70x1, 72.5x1, 75x0, 75x1, 77.5x1, 80x1, 82.5x1, 85x0, 85x1, 87.5x1 PR, 90x0, 90x1 PR, 92.5x1 PR

clean 50x2, 60x2, 70x2, 80x2, 90x1, 95x1, 100x1

I was going to do some light snatches and heavy cleans, but I felt really good on the snatch and decided to make a new PR. I am very pleased with the result.

[poos_n_wees]

20-05-2007 Sunday

1700-1900

snatch 20x3, 30x3, 40x3, 50x2, 60x2, 65x1, 70x1, 72.5x1, 75x0, 75x1, 77.5x1, 80x1, 82.5x1, 85x0, 85x1, 87.5x1 PR, 90x0, 90x1 PR, 92.5x1 PR

clean 50x2, 60x2, 70x2, 80x2, 90x1, 95x1, 100x1

I was going to do some light snatches and heavy cleans, but I felt really good on the snatch and decided to make a new PR. I am very pleased with the result.

Nice PRs! 8)

Looks like the reduced training frequency did you some good :grin:

[big MAC]

20-05-2007 Sunday

1700-1900

snatch 20x3, 30x3, 40x3, 50x2, 60x2, 65x1, 70x1, 72.5x1, 75x0, 75x1, 77.5x1, 80x1, 82.5x1, 85x0, 85x1, 87.5x1 PR, 90x0, 90x1 PR, 92.5x1 PR

clean 50x2, 60x2, 70x2, 80x2, 90x1, 95x1, 100x1

I was going to do some light snatches and heavy cleans, but I felt really good on the snatch and decided to make a new PR. I am very pleased with the result.

Quality lifting. I was not gonna let you walk out that door till you destroyed your PB.

Seriously, my hang snatch vids don't look nearly so bad on the computer as they did on the camera. Still shocking though. 125kg would have fell if had my feet positioned right on the catch. Stance was way too wide.

[Mephistopheles]

hehehe, it paid off. I sent a PM to "jono", which I thought was you! :shock:

in a couple of weeks time you will destroy 125 8)

[Mephistopheles]

25-05-2007 Friday

0830-1130

Jerk from rack 20x3, 30x3, 40x3, 50x2, 60x2, 65x2, 70x2x8

snatch 20x3, 30x3, 40x3, 50x2, 55x2x8

clean 30x3, 40x2, 50x2, 60x2, 70x2, 75x2x7

front squat 80x3, 90x2, 100x5x3

Light day today, loading is around 60-65% focusing on technique. I used slightly wider grip in snatch, the bar just touches my hair when i go under, a bit of "hairy moment". I found I start exploding too early in the clean and didn't finish my pull, which result in a forward bar trajectory. It really shows up when i am tired.

[ExpensiveUrine]

Jono showed me your 92.5 and it was easy. Definately good for more.

You sure you don't want to compete yet?

[Mephistopheles]

27-05-2007 Sunday

1530-1730

Snatch 20x3,30x3,40x3,50x2,55x2,60x1,65x1,70x1,75x1x5,75x0, 75x1

clean and jerk 20x3, 30x3, 40x3, 50x2, 55x2, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1x6 85 PC

back squat 70x3, 120x2, 130x1, 140x1, 150x1, 160x1 PR 165x0, 130x3x4

My snatch is improving steadily, so i bumped up the training load a little to reflect my new pr. My clean and jerk technique has suffered a bit. I noticed i start my second pull too early in the clean and i don't finish my pull. But my power clean technique is fine :roll: So i am gonna work on that.

[Mephistopheles]

Jono showed me your 92.5 and it was easy. Definately good for more.

You sure you don't want to compete yet?

I really want to get my technique sorted before I compete in anything. I don't want any bomb outs. Once I can knock out a 200kg total rountinely, then i will consider it. Besides, I am competing with myself every time I train :wink: . I don't want to beat anyone, I just want to beat myself ! :grin:

ps. Does anyone know anything about that little white banner in Gillies ave gym? It's got a lion in the middle with the 5 olympic "rings". Its got "Българска федерация на вдигате тежести" (Bulgarian federation of weightlifting) written on it.

[Mephistopheles]

01-06-2007 Friday

snatch, work up to 55x2x8

clean and jerk work up to 70x2x8

front squat 100x5x3

chin up, bw x 3x3

bench press 120x3x3

seated row 100x5x3

the cleans were shxt!!! real bad

[Mephistopheles]

03-06-2007 Sudnay

snatch work up to 75x1x2, failed multiple times at 75

clean and jerk work up to 100x1, cleaned 105 and 110

04-06-2007 Monday

snatch pulls 75x3x5

clean pulls 95x3

front squat 60x3, 80x3, 100x2, 110x1, 120x1, 130x1, 140x1

[Mephistopheles]

09-06-2007 Saturday

sntach warm up, 60x2x2, 65x2x2, 70x1x2, 75x0, 75x1x3

power / clean and jerk warm up, 70x2, 80x1x2, 85x1x2, 90x1x5

front squat 100x2, 110x1, 120x2x6

clean jerk was good, felt it on the heels.

[Mephistopheles]

10-06-2007 Sunday

snatch warm up, 50x2, 55x1, 60x2, 65x1, 70x1, 72.5x1, 75x1, 70x0, 70x1, 72.5x1, 75x1

clean and jerk warm up , 70x2, 80x2, 85x1, 90x1, 92.5x1, 95x1, 90x1, 92.5x1, 95x1

back squat 100x2, 110x1, 120x1, 130x3, 130x3 ( to failure), 120x4 (to failure)

form was pretty good today, legs were not recovered from yestoday's session. I was out of gas during squats.