тяжелая атлетик&

DylanJM

Friday 11th of November:

Snatch:

(57/2)2, (67/1)2, (75/1)4, 75/f, (70/1)3

Clean & Jerk:

(75/2+2)2, (87.5/1+1)2, (100/1+1)3,

Power Clean:

(90/1)2, 100/1

Squat:

87.5/3, 100/3, 112.5/3, 112.5/6, 112.5/3

Snatch Grip Press:

40/3, (45/3)2

RDL:

87.5/4, (100/4)2

DylanJM

Monday 14th of November:

Power Snatch:

(57/2)3

Snatch:

57/2, (67/1)2, (76/1)2, (80/1)2, 85/1, 87.5/1

Snatch Pull:

(90/3)3

Hang Clean & Jerk:

(75/2+1)2, (87.5/1+1)2, (95/1+1)2, (100/1+1)2

Front Squat:

75/3, 87.5/3, (100/2)3

DylanJM

Wednesday 16th of November:

Hang Snatch:

(57/2)2, (67/1)2, (71/1)2, (76/1)4, 71/1

Clean & Jerk:

(75/2+2)2, (87.5/1+1)2, (100/1+1)2, (107.5/1+1)2, 112.5/1+1

Clean Pull:

(117.5/3)3

Snatch Grip Press:

(40/3)2, (45/3)3

Squat:

87.5/3, 100/3, 112.5/3, 125/3, 137.5/3, (150/1)3, 120/3

DylanJM

Friday 18th of November:

Power Snatch:

(57/2)2, 67/1, 71/1, (76/1)4

Last 76kg single was a full snatch other three were borderline, not great really.

Power Clean:

(75/2)2, 87.5/1, 99/1, (100/1)2, 90/1

Not great either.

Squat:

87.5/2, (100/2)4

RDL:

90/4, (110/4)2

Pretty awful training session, hopefully tomorrow is better.

DylanJM

Saturday 19th of November:

Snatch:

(56/2)2, (67/1)2, (76/1)2, 81/1, 85/1, (90/F)2

Two close attempts at 90, should have made the second one.

Snatch Pull:

(95/2)3

Clean & Jerk:

(75/2+2)2, (87.5/1+1)2, 100/1+1, (107.5/1+1)2, (112.5/1+1)2

Clean Pull:

(125/2)2

Front Squat:

75/3, 87.5/3, 100/3, (112.5/3)3

Snatch Grip Press:

(40/3)3

DylanJM

Monday 21st of November:

Hang Snatch:

(57/2)2, (67/1)2, (72/1)2, (77/1)5, 80/1, 60/3

80kg is a PB from the hang.

Hang Clean & Jerk:

(75/2+1)2, (87.5/1+1)2, (100/1+1)3, 105/1+1

105kg is a PB from the hang

Front Squat:

75/3, 87.5/3, (100/2)3

Snatch Grip RDL:

(75/4)3

DylanJM

Wednesday 23rd of November:

Snatch:

(57/2)2, (67/1)2, 76/1, 81/f, 81/1, 85/1, 81/1, 85/1, 81/1

No straps up until the miss at 81kg.

Snatch Pull:

(95/2)3

No straps

C&J:

(75/2+2)2, (87.5/1+1)2, 100/1+1, (107.5/1+1)2, (112.5/1+1)2

Cleans weren't great. Think my grip was a bit fried from the heavy hang lifts on Mon.

Clean Pull:

(120/2)3

No straps

Snatch Grip Press:

(40/4)4

Squat:

87.5/3, 100/3, 112.5/3, 125/3, 137.5/3, 150/3, 120/3

Pretty meh session apart from the squats. Leg strength should be there for the lifts I want to do at Hercs comp the end of next week. Bit worried about whether my grip will let me do the lifts I want to though. I've come to the realisation that my grip strength (or lack of) has been holding my back so I'm going to need to hammer away at it come the new year.

DylanJM

Friday 25th of November:

Power Snatch:

(57/2)2, (67/1)2, (72/1)3, 77/1

Not great

Power Clean:

(75/2)2, (87.5/1)2, (95/1)2

Not great either.

Not a good training session. Feeling really beat up. Don't think I will train tomorrow. Not sure what to expect at the competition next Saturday. Hopefully I have a nice taper.

Haven't really had a good last few weeks of training which is a bit disappointing as things were going well for the first 6 weeks. At this stage I've found out about 5000 things that don't work in regards to training so hopefully I will have a better idea of how to train properly in 2017! Looking forward to it already.

DylanJM

Saturday 26th of November:

Snatch:

(57/2)2, (67/1)2, (76/1)5, 76/f, 70/1

No straps

C&J:

(75/2+2), (87.5/1+1)2, (100/1+1)3, 100/1+f, 100/1+1

Front Squat:

75/3, 87.5/3, 100/3, 112.5/3, 120/3, 112.5/3

RDL:

100/3, (115/3)2

Dragged myself in today for an alright session.

DylanJM

Monday 28th of November:

Snatch:

(57/2)2, (67/1)2, (76/1)4

Snatch Pull:

(86/2)3

C&J:

(75/2+2), (87.5/1+1)2, (100/1+1)3

Clean Pull:

(115/2)3

Squat:

87.5/3, 100/3, (112.5/3)3

Starting to feel a bit fresher.

DylanJM

Snatch:

(57/2)2, (67/1)4

Power Clean & Jerk:

(75/2+2)2, (87.5/1+1)3

Front Squat:

75/2, 87.5/2, (100/2)2

RDL:

(80/6)2

DylanJM

Hercules Club Competition:

BW: 91.86kg

Snatch: 85x, 85, 92x
Clean & Jerk: 115, 120x, 125x (spat out of the 120 clean and missed the jerk on 125 as I racked it pretty badly and had to stand from a dead stop)
Total: 200kg

Not great. My training weights are steadily improving yet I don't seem to be transferring that to the platform. Very sluggish, felt as if I was still in the middle of a training cycle rather than coming off a taper. Not really sure what the craic is tbh as training was pretty good for the first 6 weeks and then for the last 3 weeks things took a bit of a downward turn. Even with the downward turn things were still sorta ok as I was able to hit 90% (85kg/112.5kg) singles in the sn/c&j (on multiple occasions and while fatigued) so you would sort of expect to be good for much bigger weights after the taper

Will probably take it easy from here until after Christmas. Might look at doing a cut. At least with physique gains you know they are pretty constant once you are consistent with your food. Might be nice to experience progress at something else for a change.

I just need a win.

DylanJM

Best lifts from 2016:

Snatch: 85/2
Hang Snatch: 80/1
Power Snatch 75/1

Clean & Jerk: 112.5/2+1
Clean: 125/1 (ugly)
Hang Clean: 105/1
Power Clean: 102/1

Front Squat: 155/1
Back Squat: 170/1 (fast) 180/1 (slow) 152.5/3

DylanJM

Monday 12th of December:

Power Snatch + Snatch:

(55/1+2)2, (64/1+2)5

Snatch Pull:

(82/4)4

Power Clean & Jerk:

(74/3+1)4

Front Squat:

73/3, 88/3, (102/3)4

Back at it and no longer feeling sorry for myself. 2017 starts here.

DylanJM

Wednesday 14th of December:

Power Snatch:

(55/3)5

Power Clean + Clean & Jerk:

(73/1+2+2)2, (85/1+2+2)4

Clean Pull:

(110/4)4

Snatch Grip Press:

(40/4)5

Squat:

80/5, 95/5, (110/5)5

DylanJM

Wednesday 14th of December:

Power Snatch:

(55/3)5

Power Clean + Clean & Jerk:

(73/1+2+2)2, (85/1+2+2)4

Clean Pull:

(110/4)4

Snatch Grip Press:

(40/4)5

Squat:

80/5, 95/5, (110/5)5

DylanJM

Friday 16th of December:

Snatch:

(55/2)2, (64/2)2, (69/2)3, 73/1, 73/f, (73/1)4

Power Clean + Squat + Jerk:

(73/2+2+2)4

Snatch Push Press:

(55/4)5

DylanJM

Saturday 17th of December:

Hang Power Snatch:

(55/2)5

Clean & Jerk:

(73/2+2)2, (85/2+2)2, (91/2+2)2, (97/1+1)4

Squat:

80/3, 95/3, 110/3, (127/3)4

RDL:

90/4, (110/4)4

Bit under the weather, probably shouldn't have trained. Was pretty light headed and jelly legged walking to the train station afterwards. The walk took about twice as long as usual! Hopefully it will be cleared up by Monday.

DylanJM

Wednesday 21st of December:

Power Snatch + Snatch:

(55/1+2)2, (64/1+2)5

Power Clean + Clean + Jerk:

(73/1+2+2)2, (85/1+2+2)4

Squat:

80/5, 96/5, (112.5/5)2, (117.5/5)2, 120/5

Snatch Grip RDL:

65/5, 80/5, (95/5)3

Snatch Grip Press:

(40/4)4

Confined to my bed on Sunday, Monday and much of yesterday, finally felt human again this morning. Will train tomorrow and Saturday. Bit of rejigging to do to try and fit most of Monday's stuff in.

DylanJM

Thursday 22nd of December:

Hang Power Snatch:

(55/5)5

Hang Power Clean:

(73/4)5

Front Squat:

72.5/3, 87.5/3, (102.5/3)2

DylanJM

Tuesday 27th of December:

Power Snatch + Snatch:

(55/1+1)2, (64/1+1)5

Power Clean + Clean + Jerk:

(73/1+1+2)2, (85/1+1+2)4

RDL:

85/5, 110/5, (120/5)3

Snatch Grip Press:

40/4, (40/6)2

Squat:

80/4, 95/4, (115/4)3

DylanJM

Thursday 29th of December:

Power Snatch:

(55/2)3, (55/3)2

Power Clean + Squat + Jerk:

(73/2+2+1)4

My right wrist is giving me a bit of bother, hopefully it clears up by Monday. Might just rest up until then to prevent aggravating it further.

DylanJM

Monday 2nd of January:

Power Snatch + Snatch:

(54/1+2)2, (63/1+2)5

Clean & Jerk:

(72/2+2)2, (84/2+2)4, (90/1+1)4

Squat:

80/5, 96/5, (112/5)4

Snatch Grip Press:

(30/8)4

Going to try a slightly different weekly template for the next while. Going to push the RDL a little as I think my lower back is holding me back. I think I've seen it mentioned that you should be able to do sets of 5 in the RDL with around 100% of your C&J and right now I think I'd struggle with that tbh.

DylanJM

Wednesday 4th of December:

Power Snatch:

*pause above knee on first two reps

(54/3)5

Power Clean & Jerk:

*pause above knee on first two reps

(72/3+1)4

Front Squat:

72.5/3, 87.5/3, (102.5/3)4

RDL:

90/5, 110/5, (120/5)3

DylanJM

Friday 6th of January:

Snatch:

(54/3)2, (63/2)5, (68/1)5

Power Clean + Clean + Jerk:

(72/1+2+2)2, (84/1+2+2)4

Squat:

80/3, 96/3, 112/3, (128/3)4

Bench Press:

(60/5)4

DylanJM

Saturday 7th of January:

Power Snatch:

(64/2)5

Power Clean + Squat + Jerk:

(72/2+2+2)4

Snatch Grip SLDL:

70/4, 80/4, (90/4)3

DylanJM

Monday 9th of January:

Power Snatch + Snatch:

(54/1+2)2, 63/1+2, (68/1+2)4

Clean & Jerk:

(72/2+2)2, (84/2+2)2, (90/2+2)2, (96/1+1)4

Squat:

80/5, 96/5, 112/5, (120/5)3

Snatch Grip Press:

30/8, (35/8)3

Nice sesh.

DylanJM

Wednesday 11th of January:

Power Snatch:

*paused above knee

(54/3, (59/3)4

Power Clean & Jerk:

*paused above knee

72/3+1, (78/3+1)3

Front Squat:

72/3, 87/3, 102/3, (110/3)3

SLDL:

90/5, 110/5, (125/5)3

DylanJM

Friday 13th of January:

Snatch:

(54/3)2, (63/2)2, (68/2)3, (72/1)5

Power Clean + Clean + Jerk:

(72/1+2+2)2, 84/1+2+2, (90/1+2+2)3

Squat:

80/3, 96/3, 112/3, 128/3, (136/3)3

Bench Press:

60/5, (65/5)3

Bit meh tbh.

DylanJM

Saturday 14th of January:

Power Snatch:

(54/2)5

Power Clean + Squat + Jerk:

(72/2+2+2)4

Snatch Deadlift:

70/4, 82.5/4, (95/4)3

Not sure whether to do another loading week next week or take a deload. Will see how I am feeling as I warm up on Monday and decide then.