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Post by Rehband on Feb 28, 2008 21:46:37 GMT -5
Since intuitive training does not always yield consistent results, I thought that I would try to keep myself honest by posting my training logs. This is a variation of the MSU routine with a little extra bench & front squat work (Russian squat sequence for 130kg 1RM ).
19/02/08 Power Snatch (40x2) (45x2) (50x2) (52.5x2x3) Power Clean Push Jerk: (52.5x2)(55x2)(60x2)(62.5x2x3) Front squat: 105 (6x2) ABS 15x2 Bench: 100 (6x5)(2x6) 22/02/08 Hang power snatch (40x2) (45x2) (50x2) (57.5x2x3) Hang power Clean (57.5x2)(60x2)(65x2)(70x2x3) Front Squat (105 6x3) ABS 15x3 Bench 102.5 (3x5) 23/02/08 Snatch (60x2)(70x2x2)(72.5x2x2)(75x2x2) Power Clean (75x2x3) (80x2x3) Jerk (80x2)(85X2) (90x2) (95x2x3) Front Squat (105 6x2) 25/02/08 Snatch (45x2)(50x2)(60x2)(65x2)(67.5x2)(70x2) Power clean (70x2)(75x2)(80x2)(85x2)(87.5x2)(90x2) Jerk From Rack (70x2)(80x2)(90x2)(92.5x2)(95x2)(97.5x2)(100x2)Front Squat (105x4x6) Back squat (120x2x4) Bench (100x3)(100x5x6) 27/02/08 Power Snatch (40x2)(45x2)(50x2)(55x2)(60x2x2)(62.5x2)(65x2)Cleans (65x2)(70x2)(75x2)(80x2)(90x2)(95x2x2) Military Press (40x2)(50x2)(60x2)(65x2x4) Front Squat (105x2x6)Bench (60x10)(100x5x5) Body weight chins (20, 17) 28/02/08 Snatch (40x2)(50x2)(60x2)(65x2)(70x2)(72.5x2)(75x2)(77.5x2)Push Press (77.5x2x5)Front Squat (105x 5x6) Romanian Dead lift (105x2x2)(110x2)(115x2)(120x2x4) Body weight chins (20, 19)
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Post by McLifter on Feb 28, 2008 22:30:51 GMT -5
Nice work Al! Welcome aboard.
Brock
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Post by Rehband on Feb 29, 2008 18:43:45 GMT -5
Thanks Brock, There are a few tough acts to follow. Most folks in this forum have a great work ethic and are getting results. Cheers Al
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Post by Rehband on Mar 1, 2008 14:39:24 GMT -5
This routine simulates competition lifts at the end of the two week build-up cycle, missed snatches at 85 and 87.5 due to incomplete pulls, resulting in poor reception (out front). C&J had some pleasant surprises: stronger cleans today, received all cleans up to 112.5kg above or very close to parallel. 115kg was a full strong clean, but I dipped forward and drove the bar too far forward to recover the jerk.
01 March 2008
Snatch (40x2)(50x2)(60x2)(72.5; 77.5; 82.5; 85; 85; 87.5) Clean & Jerk (87.5; 90; 95;100; 105; 110;112.5; 115 missed jerk) Training Total:197.5 Front Squat (105x6)(105x10)
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Post by Rehband on Mar 3, 2008 13:26:56 GMT -5
Another fine morning of training in the "Dungeon" of the 17 Wing Strength Club. I was somewhat impressed with the final results of the build-up phase of the MSU routine, therefore I am repeating the cycle before moving on. In the beginning the weights and repetitions are very low and unimpressive, but I use these opportunities to work on the speed and technical aspects of the lift (i.e. approaching 40kg as if it were a PR attempt and locking out at high speed).
03 March 2008
Power snatch (40x2)(45x2)(50x2)(52.5x2x3) Power Clean/Push Jerk (52.5x2)(60x2)(62.5x2x3) Back Squat (60x5)(90x2)(100x2)(105x2x3) Front squat (105x10x3)(105x6) Body weight chins(15)
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Post by Rehband on Mar 4, 2008 15:19:49 GMT -5
The dungeon at 17 Wing was having some duct work done this morning, so we were forced to train in the chalk-free hall of mirrors and spandex (i.e. the main weight room). Today my intention was to do just a few benches, so much for good intentions. Snowdaddy wanted to try out a couple of deadlift suits. I got a little caught up in his enthusiasm and broke out my own. The moral of the story, try to stay somewhat true to your programme. The stupidity of an act is directly proportional to the size of the audience (we had a full gym and a video camera running).
4 March 2008
DL (175 raw,175, 195, 205,205) no warmup: bad idea kids, I will probably pay for this one. Bench 102.5 kg (5x5) Body weight Chins (18, 15)
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Post by McLifter on Mar 4, 2008 22:50:16 GMT -5
Ahhhhhhh the roar of the crowd will always induce some silliness! McLifter
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Post by Snowdaddy on Mar 5, 2008 12:35:34 GMT -5
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Post by McLifter on Mar 6, 2008 10:52:16 GMT -5
You can always earn that good day on the couch as a result of the deadlift session! Besides, if we did not have bad days we would not be able to make progress. It starts us to thinking about how to fix the problem. McLifter
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Post by Rehband on Mar 6, 2008 16:59:35 GMT -5
Thanks for the encouragement gents, I would also like to thank the MPA's Iron cinematographer: Snowdaddy Productions, for including me in the video. Now back to our regularly scheduled programming:
06 March 2008
Hang power snatch: (40,50,55,57.5,x2)(60x2x3) Hang power clean: (60,65,67.5,x2)(70x2x3) RDL: (90,100,105,107.5, x3)(110x3x3) Front squat: (105x2x6)
Cheers, Al
p.s. I don't believe that a DL suit really helps out very much in the C&J.
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Post by Rehband on Mar 8, 2008 16:37:50 GMT -5
08 March 2008
Snatch: (40,50,60,70,75,80,x2) Power Clean: (80x2x7) Jerk: (80,85,90, x2)(95x2x3) Front squat: (112.5; 5x5)
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Post by Rehband on Mar 9, 2008 11:59:40 GMT -5
09 March 2008
Bench: (100x8x5)
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Post by Rehband on Mar 10, 2008 17:45:14 GMT -5
10 March 2008
Snatch:(40x2)(50x2x2)(60x2x4) Power Clean: (60,70,75,x2) (82.5x2x4) Jerk:(82.5x2)(85x2)(90x2)(95x2)(97.5x2)(100x2) Front Squat: (105x2x6) Bodyweight chins (19)
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Post by Rehband on Mar 13, 2008 18:54:18 GMT -5
13 March 2008
Power Snatch: (40,50,55,x2)(57.5x2x4) Clean: (70,80,85,x2)(90x2x4) Press:(40,50,60,x2)(65x2x4)
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Post by Rehband on Mar 14, 2008 21:28:26 GMT -5
Really tired tonight (up at 04:30 for an early shift). Pushed through the routine tonight, nothing spectacular. Experienced multiple misses snatching at 80 & 85kg; I stopped there because I did not want to reinforce any bad technique.
14 March 2008
Snatch: (40x2; 50x2; 60x4x2; 70x2; 75; 80) Push Press: (60x2x2; 65x2; 75x2; 77.5x2x2) RDL: (75x2;120x2x5; 125x2x2) Bodyweight Chins x 15
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