Scraped knees and bloody blisters.

[ExpensiveUrine]

Week 7 - Focusing on Speed.

Monday - April 3 - RPE: 13/20

- Stretch.

- Snatch (waist): 30x2x(2); 35x2x(2); 40x2x(2); 45x2x(3);

- Snatch: 60x2x(3); 65x2x(2); 70x1x(3); 50x1x(2);

- Front Squat: 95x3x(3); 107.5x3x(2); 115x2x(3); 120x2; 95x6;

- Inclined Sit-Ups: BWx10x(7);

- Stretch.

[ExpensiveUrine]

Week 7

Tuesday - April 4 - RPE:16/20

- Stretch:

- Power Clean/Push Press: 65x2x(2); 72.5x2; 77.5x2x(2); 60x3x(2);

- Back Squat: (90x2; 100x2) 107.5x2x(6); 120x2x(4); 125x2x(3); 132.5x2x(3); 95x6;

- Clean Pulls: 107.5x3x(2); 120x2x(2); 132.5x2x(2); 137.5x2; 95x4;

- Inclined Sit-Ups: BWx10x(7);

- Stretch.

[ExpensiveUrine]

Found another pic.

[ExpensiveUrine]

Week 7

Wednesday - April 5 - RPE: 14/20

- Stretch.

- Clean (waist): 42.5x2x(3); 50x2x(2); 40x3x(3);

- Clean/Jerk: 67.5x2x(2); 72.5x2; 80x1x(3); 85x1x(2); 60x1x(2);

- Back Squat: (90x2; 100x2) 107.5x3x(3); 120x2x(4); 132.5x2x(2); 140x2; 85x4;

- Inclined Sit-Ups: BWx10x(7);

- Stretch.

[2guns]

mite go for a look. how much to watch?

[ExpensiveUrine]

mite go for a look. how much to watch?

Lol. Uh.....that would depend on you? You can leave after 10-30 am, grab a bite somewhere, return at 2 pm and watch big boys lift or you could come at whatever time you want. It all depends on you. Just look at start times and decide for yourself.

Mind you, Gillies Ave is a fairly small gym so it might get packed pretty quickly especially if you arrive late for the competition.

[ExpensiveUrine]

Week 7

Thursday - April 6 - RPE: 12/20

- Stretch;

- Max Power Snatch: 40x5; 50x3; 60x2; 65x2; 70x2; 75x2; 77.5x1; 80x1; 85x1; 90x1; 92.5 x 0 (caught it high, but lost it forward); 92.5x1; (got it, but caught too low);

- Close Grip Bench: 50x15; 60x8; 65x8; 70x8; 75x6;

- Bent-Over Row: 50x8; 60x8; 70x8; 80x8;

- Tricep Pushdown: (R2)x15; (R3)x12;

- DB Curl: 12.5x15; 15x12;

- Hyperextension: BWx15;

- Stretch;

[poos_n_wees]

Found another pic.

DAMMMMN!!!! Check out that sunset!!! awesome photo!!!

[ExpensiveUrine]

Week 7

Friday - April 7 - RPE: 12/20

- Stretch.

- Snatch: (40x3; 50x2) 60x4; 62.5x4; 65x4; 67.5x4; 70x4;

- Clean/Jerk: 72.5x2; 75x2; 77.5x2; 80x2; 82.5x2; 85x2; 87.5x1; 90x1;

- Stretch.

[Ash]

EU - what are your medium term goals for the Olympic lifts? Also what were your PBs before your back injury?

[ExpensiveUrine]

EU - what are your medium term goals for the Olympic lifts? Also what were your PBs before your back injury?

Medium term goal:

- To make 242 total, (Maybe 110 Snatch/132 C/J or 112 Snatch/130 CJ) which would make me a B-grade lifter in 94 kg class (see first post for the table/totals). 242 is also a qualifying total for Oceania.

As far as previous training history, I haven't Olympic lifted in 2 or so years. When I did lift, I was lighter than I am today so weights were lower than the ones that I'm doing now. From what I can remember though, at 62 kg class I did Snatch: 70 kg (which I think is still a NZ record U16) and 85 kg C/J. At about 71 kg bodyweight (lighter 77 kg class) I did Snatch: 85kg, C/J: 100 kg;

How are your injuries by the way, I keep meaning to ask.

Did anyone go to the comp on saturday?

[Ash]

How are your injuries by the way, I keep meaning to ask.

Best of luck with your goals mate. My body is holding together at the moment - I still have some tendonitis here and there, which restricts me to certain exercises but nothing catastrophic.

[ExpensiveUrine]

How are your injuries by the way, I keep meaning to ask.

Best of luck with your goals mate. My body is holding together at the moment - I still have some tendonitis here and there, which restricts me to certain exercises but nothing catastrophic.

Thanks.

Take it easy with those unjuries man, don't rush your training (think more long term, rather than acute stress crap) and learn from past mistakes. Diet alright?

[ExpensiveUrine]

Week 8

Monday - April 10 - RPE: 14/20

- Stretch;

- Clean/Jerk: (50x2; 60x2) 72.5x2x(3); 85x2x(2); 90x1x(2); 72.5x1;

- Back Squat: (80x3; 90x3) 102.5x4x(2); 107.5x4x(2); 115x4x(3); 120x4x(2); 125x3; 132.5x3;

- Fast Snatch Pull: 90x3x(2); 95x3x(2); 100x2x(3); 105x2x(2); 110x2; 80x3;

- Inclined Sit-Ups: BWx20x(4);

- Stretch;

[Ash]

Take it easy with those unjuries man, don't rush your training (think more long term, rather than acute stress crap) and learn from past mistakes. Diet alright?

I'm trying, believe me I'm trying I've dropped just about everything that feels even a little bit unsafe or uncomfortable. My diet is improving every day.

BTW - what's your diet like? I assume you're not focusing on putting on as much muscle as possible, so do you adjust what you eat compared to a typical BB diet?

[ExpensiveUrine]

BTW - what's your diet like? I assume you're not focusing on putting on as much muscle as possible, so do you adjust what you eat compared to a typical BB diet?

Not really, I'm not being OCD about it. Meaning you won't find me counting calories or anything silly like that. I still eat the same old chicken, steak, potatoes, rice ect. Typical BB diet. I'm just not overeating as much as I used to in oder to increase size, so my weight fluctuates around the same number from week to week. I should probably measure my body composition every week or every second week just to see where I'm at. Right now it's all about getting stronger (which may bring some hypertrophy, indirectly) and maintaining weight at around 96-98 kg mark.

[ExpensiveUrine]

Week 8

Tuesday - April 11 - RPE: 16/20

- Stretch;

- Power Clean/Jerk: (50x3; 60x3) 72.5x2x(2); 77.5x2x(3); 85x2x(2); 77.5x2x(2); 90x1x(2); 72.5x3;

- Front Squat: (80x3; 90x2) 102.5x4x(2); 107.5x3x(2); 115x3x(2); 120x3x(2); 125x2x(2); 95x4;

- Fast Clean Pull: 107.5x3x(2); 115x3x(2); 100x4;

- Heavy Clean Pull: 120x2; 125x2; 132.5x2;

- Inclined Sit-Ups: BWx20x(4);

- Stretch;

[waldo]

Hey EU, check it.....

http://www.nzherald.co.nz/section/story ... D=10376998

You could get yourself a job! Highlights the problems minority sports face...

[ExpensiveUrine]

Lol. I didn't know my coach is an OWNZ president. But yeah that's pretty interesting news. Thanks for posting that.

I wonder who'll fill in for him.

[ExpensiveUrine]

Week 8

Wednesday - April 12 - RPE: 13/20

- Stretch;

- Snatch (below knee): 50x3; 60x2x(2); 65x2x(2); 70x1x(2); 60x2;

- Power Clean/Push Press: 72.5x2x(2); 77.5x2x(2); 85x1x(2); 72.5x1x(2);

- Back Squat: 102.5x3x(2); 107.5x3x(2); 120x3x(3); 132.5x3x(2); 145x2x(2);

- Inclined Sit-Ups: BWx20x(3);

- Stretch;

[ExpensiveUrine]

Week 8

Thursday - April 13 - RPE: 14/20

- Stretch;

- Drop Snatch: 45x3x(2); 50x2x(5); 40x3x(2);

- Close Grip Bench Press: 60x8; 70x8x(2); 75x8;

- Bent-Over Row: 70x8; 80x8x(2); 85x8;

- Tricep Pushdown: (R2)x15; (R3)x15;

- DB Bicep Curl: 15x15; 15x12;

- Inclined Sit-Ups: BWx20x(2);

- Stretch;

[ExpensiveUrine]

Week 8

Saturday - April 15 - RPE: 15/20

- Stretch;

- Power Snatch to Snatch: 50x3; 60x3; 70x3x(3); 80x2x(3); 90x2x(2); 70x3x(2);

- Clean/Jerk: 80x2x(4); 87.5x2x(3); 92.5x1x(3); 100x1x(2); 105x1x(2);

- Back Squat: 110x4x(2); 120x4x(2); 132.5x4; 137.5x3x(2); 95x3;

- Fast Snatch Pull: 90x3x(2); 100x3x(2); 90x2;

- Stretch;

[ExpensiveUrine]

Week 9

Monday - April 17 - RPE: 13/20

- Stretch;

- Snatch (waist): 40x2x(4); 45x2x(2); 50x1x(2); 40x2x(2);

- Power Snatch: 65x1x(2); 70x1x(2); 75x1; 80x1; 60x1x(2);

- Back Squat: 107.5x3x(2); 120x3x(2); 132.5x3x(2); 145x2x(2); 85x4;

- Inclined Sit-Ups: BWx20x(3);

- Stretch;

[Pseudonym]

Is that a PB on the squats?

I may have missed the explanation, but can you describe how your notation system works?

[ExpensiveUrine]

Is that a PB on the squats?

Probably is but I did this when I was younger and 20 odd kgs lighter. Only tells me how weak I have become. :grin: Hopefully I'll reach 170 kg before the year ends.

I may have missed the explanation, but can you describe how your notation system works?

Let's say you have this:

- Back Squat: 107.5x3x(2)

Basically means 107.5 kgs x 3 Repetitions x 2 Sets. I put Sets in brackets to save time typing out the same thing over and over again.