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Thread: Jordan Derksen's 94kg Training Log

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    Jordan Derksen's 94kg Training Log

    I'm beginning an official log here now because I believe I can finally start a long term journey in weightlifting which is something I've wanted to do for years. The CF forum has been my log almost since I began training, but the forum is very dead these days. I've tried over the years to get back into Crossfit but it always ends in an epic burnout. I have burned out for the last time and I'm never going back.

    Weightlifting is my passion and whenever possible has always been a constant in my training. I love the lifts and I love competing. The last few years have been up and down with being able to have access to a platform to train on so it has been something I've had to put off many times. My wife and I finally own a house with a shop in the back. This winter I didn't heat it because of cost but next winter I plan to build an insulated wall around about 1/3 of the shop where my platform and weights are so I can heat a smaller area. It's a 20x20 shop, so it's a big space to heat. But summer is coming and I won't have to worry about that until the end of the year.

    A recent stint back into Crossfit (I lasted 3 weeks) ended in a ridiculous burnout that began 2 weeks ago. Before that I had been following 531 at school (only metal plates available and the gym is in a mezzanine so ya, definitely no dropping weights) for pretty much the whole school year. After burning out on crossfit I was very frustrated and borderline depressed as my body shut down and reset itself. I also got a nasty cold that I've had almost 2 weeks now so I haven't been in a gym at all in 2 weeks. Then I re-examined what I wanted in the gym and with summer coming I pulled out all my weights and got the shop setup for weightlifting. Last year around this time was when I had to quit weightlifting. I left it behind with the highest personal records I've had in my life. After winning the Manitoba Championships in the fall I had added 25kg to my lifts and was at the top of my game by springtime. But my wife and I bought a house so I quit the crossfit gym (where I had been training weightlifting) due to budget changes and had to also quit weightlifting. Since our house has a shop I could finally set up my platform and equipment but the summer was packed with fixing up the yard and house so my training was pretty transient.

    Well now I'm back and I'm motivated. I've had a lifetime goal of breaking the Manitoba Records in the 94kg class and I believe I can do it before I'm 35. I turned 30 at the end of last year so if I can finally consistently train for a few years in a row I totally believe I can do it.

    My Stats and Bests:
    Bodyweight: ~90kg so lots of room to add some lean mass. I've heard 1lb of lean mass can add about 10lb to each of your lifts.
    Snatch: 112.5 in training, 110 in a competition last spring.
    Clean and Jerk: 136.5 in training, 130 in competition (this was a power jerk when I was having some back pain)
    Clean: 143. Yup my clean destroys my jerk. The jerk has always been a weakness of mine.
    Back Squat: 170x5
    Front Squat: 163x1

    I will have to basically restart everything since I was sick the last two weeks. But that's alright. Sometimes it's good to do a full reset and start with lighter weights again. It can really help dial in form. It'll take a few months for my lifts to get back to where they were. I haven't properly snatched and clean and jerked in about a year.

    Oh ya my goals. Break these records:
    Snatch: 130kg
    Clean and Jerk: 160kg

    And at my best last year I was within 17.5kg and 25kg respectively.

    Today I was feeling my cold subside so I strapped on my shoes, layered up (it's still cold out), and went out to get moving to prime myself for starting training on Monday.

    Saturday April 14
    Just worked up to some decent singles. All weights on my log will be in pounds unless otherwise stated cause that's what I got. I know, I kick myself all the time for not buying kilogram plates.

    Snatch do some medium heavy singles
    135x3, 155x5, 175, 185, 185f, 185, 185, 185, 185.

    Clean and Jerk do some medium-heavy singles
    135x2, 165x2, 185x2, 205, 225, 225, 225, 225.
    Alternated splitting legs on every rep.
    Last edited by Jordan Derksen; 04-14-2018 at 07:16 PM.

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    Well with the weight classes changing this log title will be irrelevant. Dangit. Maybe Tony can change it for me. Anyways, today was my first split session ever and I actually loved it.

    Monday April 16
    Just reset back one cycle on 531 and everything seems to be ok. Two weeks off didn't actually do much except put me out of shape. My squats today crushed me. I could do them, but they hurt.
    NOON:
    Back Squat 5,5,5+ TM: 360
    235, 275, 305x8

    Press 5,5,5+ TM: 175
    115, 135, 150x7

    Superset
    A) Back Extensions
    3x10
    B)Pullups
    3x10


    PM:
    Clean and Jerk 65-75% for doubles alternate split legs every rep
    135x2, 155x2, 165x2, 175x2, 185x2, 185x2, 205x2, 185x2
    -focused on positioning and speed. Positions weren't too bad considering how rusty and slow I am. Really trying to work on catching more upright in the clean to mimic my front squat more. Also on a few reps I did small lockout presses on the last jerk to reinforce that lockout position.

    Yup, these split sessions just may work out really well for me. The noon workout was a little long but as I get more in shape I'll be able to get through it faster. I actually sat down after back squats for close to 10 minutes because the set of 8 destroyed me. The next few weeks will get much better.

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    Thursday April 19
    I did this workout last week. I don't fully remember it at this point but I do remember during front squats getting a wicked groin/adductor pain. I was planning to work up to a 5RM but I just worked to a medium set and called it. I was going to snatch in the afternoon but decided not to so I could rest my thigh. Probably from jumping into squats and clean and jerks on monday after 2 weeks off.
    Front Squat
    135x5, 165x5, 185x5, 205x5, 225x5, 245x5

    Bench Press 5,5,5+ TM: 240
    135x5, 155x5, 185x5, 205x8?

    One Arm Row
    80x10, 80x10, 80x10



    Wednesday April 25
    It's finals week right now. I had 2 finals last week and this week is 5. One every day at 9am. My brain is cooked and hitting the gym was the perfect brain break today. I also really surprised myself. I only worked out twice last week so I figured I would be really sluggish. But I hit some really good numbers.
    Snatch a solid heavy triple
    135x3, 155x3, 165x3, 175x3, 185x3.
    On the top two sets I failed my first rep then walked around for a minute and got the full triple. Coordination is off, probably from so much studying.

    Back Squat 3,3,3+ TM: 360
    135x5, 225x5, 250x3, 285x3, 320x7

    Press 3,3,3+ TM: 175
    95x5, 125x3, 140x3, 160x7

    Weighted Pullups
    35x5, 35x5, 35x5, 35x5, 35x5 + one unweighted set for as many as possible.

    That was an awesome workout. Now back to the books.

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    The weekend was crazy. The weather got nice so I ended up raking the whole yard, fixing my lawnmower, and fertilizing the grass so it's not so dead this year. Unfortunately training got pushed aside. This week I started my new job so I will finally have some consistency in my life for the summer. It's looking like I may only have 2 days to train a week with the occasional 3rd session once in a while. I also spoke with my boss and worked it out that I'll only take a half hour lunch and leave a half hour early so I don't have to go through the whole process of splitting up my sessions.

    Tuesday, May 1
    I guess I basically haven't worked out in a week, so I was a little shaky today.
    Clean and Jerk a solid double alternate split legs every rep
    135x2, 155x2, 175x2, 185x2, 205x2, 225x2, 245x2

    Front Squat
    135x5, 185x5, 225x5, 245x5, 275x5

    Bench Press 3,3,3+ TM: 360
    135x5, 155x5, 170x3, 190x3, 215x5
    If it hadn't taken me two weeks to bench again that last set would have been more solid. It was ok because I still got some extra reps, but it was heavy.

    One Arm Row
    88x10, 88x10, 88x10

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    Friday, May 4
    Snatch a good double
    135x2, 155x2, 165x2, 175x2, 185x2, 195x2, 205x1,f, 205x1,f
    I was sure I could get that last set at 205 but I just didn't want to push it too far. Coordination was off today. Made one and missed one on both sets. Frustrating to be sure but that's the way it goes. Positioning on the lower sets like 165 and 175 were great though. My catch position was sharp.

    Back Squat 5,3,1+ TM: 360
    225x5, 275x5, 305x3, 340x5
    Very happy with that top set.

    Press 5,3,1+ TM: 175
    135x5, 150x3, 170x5
    Again, great for a top set.

    Weighted Pullups
    45x5, 45x5, 45x5, 45x5, 45x5

    Today was good and bad. Motivation was low and coordination was off. But strength was obviously there so I'm happy. This means the last few weeks of lower training frequency hasn't messed with my cycle too much. Onward!

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    I said my bench TM is 360. Ha ha ha no way. It's 240.

    Wednesday May 9
    Clean and Jerk some singles alternate split legs
    135x3, 165x3, 185x2, 205, 215, 225, 245, 245, 255f clean, 255f jerk, 255, 265.
    The fails at 255 were just head fakes. I'm still getting my confidence with heavy weights back, and training clean and jerk only once a week means that's going to take a while.

    Front Squat
    135x5, 225x5, 245x5, 265x5, 285x5. That top set was pretty heavy.

    Bench Press 5,3,1+ TM: 240
    135x5, 155x5, 180x5, 205x3, 230x4, 185x10. That set of 4 at 230 actually kind of surprised me.

    One Arm Row
    93x10, 93x10, 93x10, 93x10

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    Wednesday May 16
    Snatch some triples
    135x3, 155x3, 175x3, 185x3, 190x3, 200x3(o,o,x,o)
    One fail on that last set but I immediately set up and hit a good 4th lift. I felt slow but very happy in the end with hitting a solid triple at 200 pounds. Can't believe a week and a half ago I was missing doubles at 205 and here I hit a triple at 200. Oh weightlifting.

    Back Squat 5,5,5+ TM: 365
    135x5, 225x3, 240x5, 275x5, 310x9
    Couldnt remember if my training max was 355 or 360. I went with 355 and bumped up to 365. So it ended up being only a 5 pound jump I guess but whatever. We'll see how I feel next week, maybe I'll go to 370 or just run out the cycle at this TM. It only makes a difference of 5 pounds on a couple lifts.

    Press 5,5,5+ TM: 180
    95x5, 120x5, 135x5, 155x8

    Weight Pullups
    53x5, 53x5, 53x5, 53x5, 53x5

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    Saturday May 19
    Clean and Jerk 3x3
    135x3, 155x3, 185x2, 205x2, 225x3x3
    Sets of 3 clean and jerks are so hard.

    Front Squat
    135x5, 225x5, 265x5, 295x3
    That didn't go as planned. I wanted to get a set of 5 but my legs were just too smoked from the clean and jerk triples.

    Bench Press 5,5,5+
    160x5, 185x5, 210x9

    One Arm Rows
    93x10, 93x10, 93x10

    I felt pretty shot today. Barely made it in the gym but my workout didn't end up being half bad.

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    Wednesday May 23
    Took a small step back today and did power snatches instead of full snatches. I wanted to give my legs a little bit of a break before squatting this time. I've had a lot going on outside the gym. I did a lot of woodworking this last weekend and yard work galore as summer comes around. Plus preparing for the coming birth of our child has added a lot to our lives. I've been feeling a little burned out the last few days, so the power snatches were a great mental break today.

    Power Snatch
    135x3, 145x3, 145x3, 165x2, 165x2, 185x2, 185x2, 185x2
    These felt great. Fast and snappy.

    Back Squat 3,3,3+
    255x3, 290x3, 330x6.
    These felt really heavy. I wonder if not squat snatching didn't warm up my legs as much or if it's just the overall tiredness I'm feeling coming out.

    Press 3,3,3+
    125x3, 145x3, 165x6

    Pullups
    5x10 unweighted.

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    Sunday May 27
    Did 5 Airdyne 30s sprints with 2 minutes between sprints on thursday. Since I'm only hitting weights twice a week I really want to work in some cardio at least twice a week. Plus I'm getting a little full around the midsection and I would love to lose some fat.

    Power Clean and Split Jerk alternate split legs every rep
    135x3, 155x3, 175x3, 195x2, 215x2, 235x2, 235x2, 235x2, 245x2. I felt really snappy today. Again I went with power cleans to give my legs a slight break for the week.

    Front Squat
    135x5, 185x5, 225x5, 255x3, 285x2, 315x2
    superset with
    Behind the Neck Press from Split Stance alternate split legs every set
    95x6 for 5 sets

    One Arm Row
    98x8, 98x8, 98x8, 98x8
    superset with
    Good Mornings
    95x10, 95x10, 95x10, 95x10

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