Starting Smolov tomorrow.

[Flyer]

Well... I tried.

http://www.youtube.com/watch?v=qAVpL7lh0WM

That wont count in comps.

Smolov completed - 17/2/09

Currently checking up strength maintanence programs.
Looking up billstar 5x5.

Next goal: 80kg C&J

 

[Kerpal]

What happened?

 

[Flyer]

What happened?

You mean why didnt I go to parrallel depth? It felt very shaky I guess. I dont remember but that was the 2nd attempt, didnt go low enough the first time as well.

Alright. I'll continue to update this as my log.

20/2/09 - Friday

Burgener Warmup.

Deadlift
3x5 - 130

Spine Decompressor + lunges.

Work and Study will be crazy for the next few weeks.. might only be able to hit the routine twice a week.

 

[Flyer]

23/2/09 - Monday

Bench
4x3 - 77.5
1x3 - 75

Spine decomp + lunges

Front Squat
4x3 - 70

Pullups
1x12
2x8

26/2/09 - Thursday

Burgener Warmup

Push Press/Jerk
4x1 - 60
1x - 70

Snatch/High Pulls
20x 1 - 42.5

 

[Flyer]

1/3/09 - Sunday

Overhead Squat
5x - 40
3x - 50
3x3 - 52.5

Squat
10x 140
1x 150

Spine decompressors

Snatch
20x - 40 (focus on form + 'theigh brush')

 

[Flyer]

4/3/09 - Wednesday

Traditional Weightlifting day

Burgener warmup w/OH squats

Snatch
3x - 40
5x - 42.5

Felt good.

Full Cleans
5x - 60
1x - 62.5
2x - 70 C&J
1x - 72.5 C&J PR

Finally think I got the proper form on the clean. It felt right. PR was easy.

Jerk off racks
8x1 60

Pullups
3x8 - bodyweight

 

[Flyer]

I hate deadlifts.

8/3/09 - Sunday

Burgener Warmup

Snatch
6x1 -40

High Hang Pull
5x1 -50
need to work on my snatch technique.

Deadlifts
5x3 - 120

all of the above took 1 hour

Spine decompressor

 

[Flyer]

11/03/09 - Wednesday

Fitness age test - lmao.
Results:

Body: 18
Cardio: 19
Flexibility: 22
Strength: 32 :crackup:

Overall: 22

Apparently Strength let me down in this general test, being:
no. of sit-ups in 1 minute: 29 (target: 46)
max push-ups: 41 (target: 44)

Could have done way more pushups, but I got bored towards the end.
No idea how someone can do 46 situps in 1 minute, I was going as fast as I can already.

Anyway - end of that sillyness.

Squats
3x 100 low bar
1x 140 low bar
3x3 - 150 high bar

Spine decompressor + lunges

Split Jerks
6x2 30

Hang Power Cleans
3x1 50

Snatch grip - High Pulls
6x1 50

 

[Flyer]

Study has been really time consuming lately.

15/3/09 - Sunday

Snatch
3x1 bar
3x1 30
3x1 40
5x1 45

Dumbell Rows (explosive) both hands:
1x5 20
1x5 25
1x5 30
2x5 35

Power C&J
3x1 - 45
1x - 50
2x1 60

Full Cleans
2x1 - 70 (missed 2nd)

Deadlift
3x 80
3x 100
2x3 120
1x5 120

Called it a week.

Mods: Could you change the title to "Flyer's Training Journal"?

 

[Flyer]

19/3/09 - Thursday

Snatch
3x1 - 30
3x1 - 40
2x1 - 45
3x1 - 50 (missed twice, stayed on it until I got 3)

Dumbell Row (explosive) in between snatch sets
4x5 - 35

C&J
3x1 - 50
4x1 - 60

Front Squats
4x3 - 75
Got to focus on these alot more.

real busy as of late.. aaarrrrrrgghhh..

 

[Flyer]

24/3/09 - Tuesday

Squat
3x5 - 150 (failed a few times until I got it)
1x8 - 100 (was going for 20 - legs bailed)

Lunges + spine decompressor

Wide Grip/ Varied Pullups
4x8 - 30second rest in between sets.

27/3/09 - Friday (gotta love Fridays!)

Chose to skip end of month drinks for the gym.

Left hip feels like it's not achieving full ROM for some reason today - maybe still sore from the Tuesday session.

Burgener Warmup w/ hang snatch

Hang clean to Overhead Press
3x3 - 45

Bench - much strength lost on this, looking back pre-smolov I was doing 3x3 -80s!!!
5x - 60
1x - 75
1x - 80
2x3 - 75
1x3 - 70

Overhead Squats - havnt done too much of this lately - goal of 60 seems far away.
2x3 - 40
2x3 - 50
1x3 - 52.5 PR:cheer:

 

[Flyer]

31/3/09 - Tuesday

Four keys to the snatch: fast, low, close, accurate.

Snatch
3x1 - 40
3x1 - 45
3x1 - 50
3x1 - 52.5
3x1 - 55 PR (HELL YA! been wanting this for so long)
Went for 57.5 twice - missed both times

Deadlifts
1x3 - 60
1x3 - 80
1x3 - 100
1x3 - 120
3x3 - 130
1x3 - 120
1x5 - 100

Dumbell Rows - explosive
3x5 - 40 (both hands)

all of the above took approx 1.5 hours.

 

[Flyer]

2/4/09 - Thursday

Squat day - and I mean.. SQUAT day!

Burgener Warmup.

Overhead Squat
3x - bar
3x - 40
3x - 45
3x - 50
3x - 55 - after knowing I can do full snatch at 55.. these felt doable.
2x3 - 57.5 PR Hell Ya!

Front Squat
3x - 60
3x - 70
3x - 80
2x3 - 90
2x1 - 100 failed both tries... maybe next time

Low bar Squat
1x - 100

High Bar Squat
5x - 120

Bench
3x - 60
3x - 70
3x - 75
3x - 80
2x - 75 (failed 2nd rep)

Spine Decompressors + lunges

Caught up with a few people, called it a day. It's all good..

 

[Flyer]

5/4/09 - Sunday

The plates at this gym are smaller than usual..

Burgener Warmup

Snatch
3x 40
3x 42.5
1x 45
1x 47.5
1x 50

Clean & Jerk
1x 40
1x 45
3x 60
3x 65
1x 70
1x 72.5
2x 75 PR - missed the 'jerk' though.
deload to 60.

Shrugs
3x5 - 100

High-hang Snatch pull
3x5 - 40

Meal 1: egg, weetbix
Meal 2: pork, rice noodles
Meal 3: pork, vege soup
Meal 4: potatoes, chicken, smoked salmon, rice

Here's to another week.

Since smolov, I've been reworking my routine around the C&J and snatch, throwing in the usual squat and deadlifts almost as an afterthought - Power moves should be before strength moves.

I now feel that bench is a useless exercise that does not assist in the OL lifts. Can overhead presses be a substitute instead?

Without a set routine is probably not the best way to train.

I dont think I'm making any real progress, my bodyweight has been fluctuating between 61-63 everytime I weigh myself.

My body is feeling very taxed from the workouts - even before the workouts.

Is it time to take the mandatory 2 weeks off? Is it enough to deload - i.e. working at 90% of what I usually do and work back up? I dont know.

Advice is appreciated.

 

[Flyer]

8/4/09 - Wednesday

Deadlifts
5x - 80
5x - 100
5x - 120
3x5 - 130

Military Press
3x5 - 45

cool down with light power cleans.
8x 45

11/4/09 - Saturday

back to basics

Full Burgener Warmup

Squat
5x - 140
3x - 160
2x3 - 150
squat ramp down:
5x - 140
3x - 100
6x - 60

Spine Decompressor + lunges (stretch)

Bench
8x - 60
3x4 - 70

Happy Easter peoples!

 

[Flyer]

Getting lazy. (reps/sets are approximate)

14/4/09 - Tuesday

Squats
3x5 - 140

Spine decompressor + lunges

Pullups
3x8 - bodyweight

Jerks
3x5 - 50
2x - 55
2x - 60
1x - 65
1x - 70


16/4/09 - Thursday

Bench
3x4 - 75
1x4 - 70

Front Squat warmup

Snatch
8x1 - 40
4x1 - 45
2x1 - 50

Cleans
Singles work up to 70

Dips
3x8

 

[Flyer]

18/4/09 - Monday

Front Squat
3x5 - 80

Snatch with OH squats.
20x1 - 40/45

Behind the neck Press (havnt done these in months!)
3x5 - 30

22/4/09 - Wednesday

Legs still sore from monday squat WO - stretched abit.

Speed Bench
3x5 - 70

ES chest - 17.5 2x30seconds (these were harder than I thought, will lower weight down next time until I find my 1 minute)

Deadlift
3x5 - 120
1x5 - 137.5 PR

Spine Decompressor

still looking for/writing another routine for a three day/week schedule.

 

[Flyer]

25/4/09 - Saturday

easy come, easy go.

Burgener warmup.

Snatch
3x 30
3x 40
3x 42.5
3x 45
3x 47.5
3x 50
3x 52.5
3x 55
3 attempts at 57.5 - failed all 3. gotta be faster faster FASTER!

Clean + Press
1x 57.5 PR Press!

Clean & Jerk
3x 60
3x 65
3x 70

Front Squat
3x5 - 80

Spine Decomp.

 

[Flyer]

Week went by pretty fast.

27/4/09 - Tuesday

Forgot what I did -
think pullups + front squats + overhead presses..

30/4/09 - Thursday

Burgener Warmup.

C&J training
3x 50
3x 60
3x 65
3x 70
3x 72.5
3x 75 (3 misses on the jerk - scraped upper thigh on the lowering - ouch!)

Bench
3x4 - 75

3/5/09 - Sunday

Burgener warmup

Snatch
3x 30
3x 40
3x 45
3x 50
3x 55 (all misses, bad pull unders - give it a day)

Back Squat
5x 60
5x 80
5x 100
5x 120
2x10 - 120 (havnt done this much volume work in a while!!)

Spine Decompressor + lunges

 

[Flyer]

6/5/09 - Wednesday

The I'm not doing jack ****' routine

Burgener warmup.

Hang Snatch
3x 40

Hang Clean
3x 50
3x 55

Squat
5x 50
20x 90

Military Press
5x 25
2x5 - 35
11x 35

Spine Decompressor + stretch.