Eurosport not Sky sports

cambridge

First foray into logging, weightlifting (and strength training in general ) complete novice so pardon any mistakes in nomenclature and terminology. Interested in hearing anyone's feedback on programme (or lack of), exercises and structure. Any general advice kindly received.

cambridge

25/03/2012

General warmup (100m jog, sumo squats, crossovers, lunges)
Specific warmup (squat, power snatches, presses with broomstick)
Hang Power snatch from 3 positions (20kg 3x3)
Press behind the neck snatch grip (20kg 3x3)
Push press behind the neck (20kg 3x3)
Snatch grip deadlift (5x5 50kg)
Front squat (3x3 50kg)
Foam rolling to finish

26/03/2012

General warmup (100m jog, sumo squats, crossovers, lunges)
Specific warmup (squat, power snatches, presses with broomstick)
Hang power snatch from 3 positions (20kg 3x3)
Hang power snatch from 3 positions (30kg 3x3)
Push press behind the neck (30kg 3x3)
Overhead squat (30kg 3x3)
Front squat (53kg 3x3)
bench press (3x3 20kg,30kg,50k)
Foam rolling to finish

27/03/2012

General warmup (100m jog, sumo squats, crossovers, lunges)
Specific warmup (squat, drop snatch, snatch balance with broomstick)
Drop snatch (3x3 30kg, 32.5kg, 35kg )
Snatch balance (3x3, 35kg, 37.5kg, 40kg)
Snatch 20kg
Boxing (6x2min)
Skipping(1 min lol)
Foam rolling to finish

28/03/2012

General warmup (100m jog, sumo squats, crossovers, lunges, heel flicks, high knees)
Specific warmup (squat and snatch with broomstick)
Snatch 15kg x5x5
Back squat 60kg x5x5s
Snatch 15kg x5x5
Bench 20kgx10x1s,40kgx5x3s, 50kg x5x3s, 55kg x3x3s, 20x10x1skg
Plank 1min (lol)
Side plank left and right 1 min (lol)
Foam rolling

29/03/2012

General warmup (100m jog, sumo squats, crossovers, lunges)
Specific warmup (squat, power snatches, presses with 20kg)
Hang power snatch from 4 positions (20kg 3x3)
Power snatch from 4 box positions (40kg 3x3)
Push press behind the neck (20kg 3x3)
Overhead squat (20kg 3x3)
Snatch grip deadlift (40kg 3sx5r)
Front squat (40kg 3sx5r)
no warm down

30/03/2012

Specific warmup (squat, power snatches, presses with 20kg)
Hang power snatch from 4 positions (20kg 3x3)
Push press behind the neck (20kg 1x5
Snatch grip deadlift (3x5 60kg)
Front squat (3sx5 60kg)
Romanian Deadlift (1x5 60kg)
Sumo deadlift (1sx5 60kg)
Boxing, skipping, planks 6 rounds
no warm down really

31/03/2012

3 rounds of
1 min push ups
1 min squats
1 min supermen
1 min straight plank
1 min side plank left
1 min side plank right

cambridge

3/04/2012

Power snatches and snatches multiple sets of 20kg-30kg
Back squat 70kg 5x5 think i did some 80kg
Deadlift 70kg 5x5

5/04/2012

Power snatches from pockets, knees and ankles x3 (20kg - 40kg moving in 1.25 or 2.5kg increments)
Snatch sets of 3 (20kg - 40kg moving in 1.25 or 2.5kg increments)
Snatch grip deadlift 40kg 1s x 5, 70kg 5x2
'Normal' deadlift 70kg 5x3
Back squat 70kg 5x5
Foam rolling

cambridge

10/04/2012

Front squats

11/04/2012

Did a mobility themed warm up - clams, fire hydrants, shoulder dislocates, deep squatting pendlay drill
Did some hang snatch progressions with just the bar from 4 positions one set of 3
then did real snatches with just the bar 3s5r20kg
Then did sets of 5 reps at 20, 25, 30, 35 kg and ran out of time
Did a warm down conisting of one set of 5 of 20kg snatches

12/04/2012

I did a good few sets of snatches with just the bar.
Then worked up to about 36.5 doing sets of three making small adjustments.
Went for 40kg and it felt like a tonne so i just some hang power snatches.
Did sets of 3 reps working down from the hip to the ground.
Felt a lot lighter than so i did a few sets of 3 of snatches.
Saw some guys doing C&J so i did some front squats in the C&J rack position.
5x40kg, 5x50kg felt really bad on this, changed to arms crossed stance.
did some back squats
60kg x 5, 70 x 5, 80 x 5, 75 x 5, 70 x 5, 60 x 5
finished with some 20kg snatches.

14/04/2012

Hang power snatches 20kg, 25kg, 40kg
Snatch 40kg about 5 singles
Back squat 1sx5 40kg, 4sx5 80kg, 1sx5 40kg
Cleans - 1sx5 40kg
Bench 1sx5 40kg, 1sx4+1f 60kg, 1sx3 50kg
10 lunges with 40kg each leg
clams, fire hydrants, shoulder dislocates, deep squatting pendlay drill
foam rolling

cambridge

17/04/2012

Warm up - hip, shoulder mobility
Hang power snatches 3 positions 20kg sets of 3
Hang snatches 3 positions 20kg sets of 3
Snatches 20kg 5 sets of 3
Front squat (C&J rack) 60kg 5x5
Back squat 60kg 2x5
Foam rolling

18/04/2012

Hang power snatches 3 positions 20kg sets of 3
Hang snatches 3 positions 20kg sets of 3
Snatches 20kg 3 sets of 3
Hang power snatches 3 positions 30kg 1 set
Hang snatches 3 positions 30kg 1 set
Snatches 30kg 3 sets of 3
Hang snatch
snatch grip deadlift 60kg 4 sets of 5
normal deadlift 60kg 1s set of 5
normal deadlift 80kg 3s of 5
power clean and push press 40kg 1s x5

19/04/2012

OHS snatch
Push press
Press in front of head and hehind the head
20kg, 30kg, 40kg
Drop snatch
Bench press 40kg x 10, 45 kg x 10, 50kg x 7, 50kg x 3, 40kg x 5

20/04/2012

Deadlife 60kg x 10, 80kg x 5, 90kg x 5, 100kg x 5, 105 kg x 3, 115kg x 2, 100 kg x 5, 90 kg x 5, 80 kg x 5
Snatch grip deadlift 60kg x 5
Sumo DL 60kg x 5
Boxing 5 2 min rounds

cambridge

23/04/2012

Back squat 50kg x 5, 70kg x 5, 90kg x 3, 100kg by 1, 100kg by 1, 90kg x 3, 80kg x 5
Push press 40kg x 5r x 3s (may have done a few 50kg by 3)
Power clean 50kg x 5 x 5
Hang power snatches 40kg
Hang snatches 40kg
Snatch 40kg

26/04/2012

Hang power snatch followed by OHS sets of 3 with 20kg at hips, thighs, knee, floor
Hang snatch 20kg sets of 3 at hips, thighs and knee
Snatch 1 set of 3 reps of 20kg
hang power snatch sets of 3 with 30kg at hips ,thighs, knee, floor
Hang snatch sets of 3 with 30mg, at hips, thighs, knee
Snatch 1 set of 3 reps of 30kg
Hang power snatch followed by OHS sets of 3 with 35kg at hips, thighs.
Power snatch set of 3 with 35kg
Snatch set of 3 with 35kg
Power snatch set of 3 with 40kg
Snatch set of 3 with 40kg
Deadlift 1 set of 5 reps with 80kg
Deadlift 4 sets of 5 reps with 90kg

cambridge

well over the last month of barbell training regularly I have attempted to improve my technique in the snatch and get stronger in general. I will get some instruction in the clean and jerk when I feel my technique in the snatch is ok.

Training goals for the next 6 months are 60kg snatch with good technique, body weight (80kg) bench press, 2 x bw deadlift and 1.5-2x bw squat (back squat, atg).

I think I made some fairly decent noob gains in strength and I'm not sure if my powerlifting (using this as short hand for bench, squat and deadlift) goal is realistic.

I know a lot of people who might read this may consider a 160kg deadlift very realistic but I'm presently unsure about my commitment. I'm not sure if my lifestyle is compatible with the diet and consistency required to make that progress or if i'm willing to put my body through that strain (elbows, knees and back seem vulnerable, however no current serious pathology).

cambridge

28/04/2012

Tried to do a good warm up but just ended up doing some
skipping and stretching

Snatch balance 20kg x 5, 30kg x 5, 35kg x 5, 37.5kg x 5, 40 kg x 5r x 3s, 35kg x 5, 30kg x 5
Power Snatch with OHS 30kg x 5, 35kg, x 5, 40kg x 5
Snatch 30kg x 5
Gym closed went home

Knee felt a bit dodgy, as did wrists and thumb

cambridge

29/04/2012

A gymnastics WOD
25 Back Leg Swings with Right Leg, then hold leg up for 20 seconds
25 Back Leg Swings with Left Leg, then hold leg up for 20 seconds
25 Side Leg Swings with Right Leg, then leg hold up for 20 seconds
25 Side Leg Swings with Left Leg, then hold leg up for 20 seconds
25 Front Leg Swings with Right Leg, then hold leg up for 20 seconds
25 Front Leg Swings with Left Leg, then hold leg up for 20 seconds

Sotts Press 5x5 with a really light bar
Snatch Balance 5x5 with a really light bar
Was going to do bergener warm up but he put me off

02/05/2012
warm up, stretching etc.
9 minute 2000m row on the concept 2 (never been on a rower before so took it handy)
Sotts press 5x5 20kg
Snatch balance, 5x20kg, 5x30kg, 5x35kg, 3x 37.5, 3x 40kg, 3x 42.5kg, 3x45kg, 3x47.5kg, 2x50kg (f on last)
Power snatch x3 50kg (all pressed out)
back squat 60kgx5, 80kg x5, 100kg x 0 (had to duck out)
deadlift 100kg x 5
snatch grip deadlift 80kg x 5
power clean 60kg x 5
front squat 60kg x 5
foam rolling and stretching

04/05/2012
Gymastics wod warmup (see above)
8.30 minute 2000m row
Bench press 10x20kg, 5x5x50kg, 20x20kg

10/05/2012
PT with Cathal Byrd
Seckrit Work out
Ended up doing a 42.5kg Snatch
Ended up chipping a tooth bouncing a barbell off my face


11/04/2012
Dentist

12/05/2012
Hang power snatch with 20kg at hips, thighs, knee, floor
Hang snatch 20kg sets of 3 at hips, thighs and knee
Snatch 1 set of 3 reps of 30kg
Double 32.5kg
Double 35kg
Double 37.5kg
Double 40kg
Single 42.5kg
Single 45kg
Single 47.5kg
Single 50kg

24/05/2012
Two week hiatus
Hang power snatch with 20kg sets of 3 at hips, thighs, knee
Hang snatch 20kg at hips, thighs and knee
Snatch 30kg x 5
Snatch 32.5kg x 3
Snatch 35kg x 3
Snatch 37.5kg x 3
Snatch 40kg x 3
Snatch 42.5kg x 6 (tried to improve techinique, failed 2)
Snatch 45kg x 1
Snatch 47.5kg x 1
Snatch 50kg x 2
Snatch 52.5kg x 1

Having not actually been in the gym for almost 2 weeks i was curious if i could make a PR in the snatch. I probably could have lifted more than 50kg 2 weeks ago if the gym didn't close.