26 mar

bike 10 mins

power cleans 50x5 70x5 80x3 90 3x3 100 2x1

bench 50x6 70x6 80x3 87 3x3

ez tri ext 50 3x10



29 mar

mainly coaching a friend on how to do squat cleans do a few up to 90 and some pulls

front squats 50x3 50x3 80x3 100x3 120x2 120x2 120x3 got easier 137.5x1 strong (video on sugden web site)

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

1 april

bench 50x8 70x8 70x8 70x8 70x8 85x4

snatch pulls 70x5 70x5 110x3 110x3 110x3

db curls 15x20 15x20


i feel im doing to have to increase my cardio but without hindering my weights if i want to get back down to at least 13 stone, with my new job role being in the office more often i intend to take my gym bag to work and start jogging on the days when im offce bound who needs a whole hour for lunch anyway and i can eat at my computer anytime.

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

2 april

first attempt at the lunch time run 20 mins - 2 and half laps

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

Good stuff with the running mate, hope you can keep it up and shame me into something similar.

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

if a fat blotter like me can run anyone can - bodyweight now 88.5ish

3 april

lunch time run 20 mins only managed 2 laps today bit hot today

pm

10 mins bike

hang cleans 40x5 50x5 60x3 80 5x3

deadlifts 130x3 130x3 145x3 145x3 160x3 140x3 120x3 160 ok back pumped so left it at one set with a squat session on the horizon

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

4 april

cross trainer 15 mins

back squats 70x5 100x5 120x3 130x3 140x3 120x3 abandoned fcuked

ez curl 40x10 50x10 50x10


right after that mess time for some structure to a routine on a 2 week rotation

week 1

tuesday
power cleans 3x3
front squats 3x3 / 5x1
curls 3x10

thursday
deadlifts 3x3
bench 4x8
shoulder press/lat raise 3x15

sunday
snatch 3x3/2x2/5x1
snatch pulls 5x3

week 2

tuesday
power snatch 3x3
snatch pulls 5x3
curls 3x10

thursday
back squats 3x3
incline bench 4x8
flye 3x15

sunday
clean and jerk 3x2/ 2x1
clean pulls 5x3

any comments or piss takes will be noted

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

Just been browsing your log - interesting to see how an oly lifter trains

Good luck with the new routine

Lately I've been more and more interested by the olympic lifts. Would love to give them a go at some point but my flexibility in some places is pretty crap at the moment (working on it though)

"I would never die for my beliefs because I might be wrong" - Bertrand Russell

My training log

Me too - I'm very intersted in the exposive power these lifts can give you

Strongman training with a little Powerlifting

My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

yes when i do my competition lifts i am quite quick under the bar - other lifters have commented

flexability - well im quite lucky been competing for over 20 years did football,athletics and a bit of gymnastics at a very young age kept me flexable and i do a lot more light warm up sets than you guys especially on the 1st exercise one exercise to me may be the entire length of your work out snatch is 40-60 mins usually. i have snatched for getting on for 2 hours once kept going back down then building up trying to get a certain lift etc.


final thing to note is for the first 18 or so years i never did bench or curls

now i am training for more all round i do more

at one time i used to just do snatch, cj, front squat, pulls every session big singles - got very strong but would find it a bit boring now,

training more fun not as serious other commitments work, family, baby etc.

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

5 april

bike 10 mins

snatch 40x5 40x5 50x5 50x3 60x3 70x3 80x2 80x2 80x3 90x1 90x1 70x3 80x2 90x1 70x3

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

7 april

lunch time run just a stready 2 laps - the plan now run at work mon wed and fridays

this week a light week on weights tues thrs and sunday - then a week off the weights (total cardio week) then start the new program properly on the '3rd' week

aims 2 moro cleans no more than 80 front squats 90/100x3s maximum and curls 40 3x10

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

8 april good idea this light week anyway got a terrible runny nose

power cleans 40x5 40x5 60x5 80x3 80x3 80x3

front squats 60x3 80x3 100x3 100x3 100x3 100x3

ez curls 40x10 40x10 40x10

in and out took an hour quite quick for me and my poor old joints.

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

9 april

lunch time run managed 30 mins with a 'proper' runner from work almost killed me (paula radcliff wanna be)

up date stats 14 jan i was 91.5 bw and 22.2 body fat

now 87.8 20.8 going tin the right direction still along way to go

tomorrows aims

light deads 120-140ish 5x3
medium bench 70-80 3x3
db shoulder press 20s 3x10-15

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

15 april

week off weights cardio week 30 mins run


just been informed of a competition at crystal palace on 15th may 99% going to lift

aims 110-140 @ 85k class - (embarrisingly low) but 1st comp back since ???? at least a year maybe 2

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

ORIGINAL: Rusev
up date stats 14 jan i was 91.5 bw and 22.2 body fat

now 87.8 20.8 going tin the right direction still along way to go

Great stuff mate.
You've shamed me into it ...I'm upping my cardio again.

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

ORIGINAL: Rusev

just been informed of a competition at crystal palace on 15th may 99% going to lift

aims 110-140 @ 85k class - (embarrisingly low) but 1st comp back since ???? at least a year maybe 2

Best of luck with this if you do decide to enter

"I would never die for my beliefs because I might be wrong" - Bertrand Russell

My training log

thanks Rask.

16/04/08

bike 10 mins

power cleans 40x5 60x3 80x3 90x3 90x3 90x3 100x1 110x1 110x1

front squats 80x4 110x4 120x2 130x2 130x2 130x2 ok

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

ORIGINAL: Rusev

just been informed of a competition at crystal palace on 15th may 99% going to lift

Good luck with this mate.

Feel the fear, and do it anyway!

http://www.englishpowerlifting.co.uk/index.html

thanks old git

18 april

run 3 laps in 29 mins

plan 2 moro is to get the wife to drop me off at the gym do some snatch,pulls and deads then jog/walk/crawl back home
(about 8 miles - see you guys next week when i get back!!!!)

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

19 april

bike 10

snatch 40x5 40x5 50x3 60x3 70x3 80x2 85x2 90x2 95x1 100x1 80x2 90x1 80x2 90x1 100x1 100x1 100x1 100x1

snatch pulls 110x3 110x3 120x3 120x3 120x3 120x3

didnt have to run home so finish with 20 mins on bike too loosen off groin felt on 90/100 snatches

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1