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Thread: Luc's NEW Training Log

  1. #861
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    May 12


    AM

    - run around the neighbourhood, ~15 min


    PM

    SFU


    SQUAT

    135x5x2
    225x3
    275x3
    295x1
    315x1
    325x5
    295x5


    PUSH PRESS

    135x3
    185x3
    185x7x2


    OH PRESS

    135x8


    CLEAN DEADLIFT

    155x5
    265x3
    335x1
    355x5
    335x5


    Clean deadlifts more solid this time. Braced a bit better and pushed my knees out, focus on using my legs to move the weight. Legs got a nice burn from the top sets.
    Last edited by LJL; 05-13-2018 at 01:14 AM.

  2. #862
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    May 13

    GoodLife


    INCLINE DB

    20x20
    35x15
    55x12x3


    1-ARM DB ROW

    40x(15,15)
    85x(12,12)x3


    SLED 'SPRINT'

    135x4 lengths, ~30 sec. rests

  3. #863
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    May 14

    CGP


    PS + SNATCH PP + OHS

    80x(1,2,2)x2


    SNATCH

    90x1
    95mx3 easy weight but whack tech
    95x1 still whack, just more determined


    SNATCH PULL

    100x3x3 more legs, better


    HIGH HANG CLEAN + JERK

    100x(1,2)
    105x(1,1) maybe 2j? can't remember
    110x(1,1) ""


    BOX JUMP

    3 sets of 5
    - onto elevated bench bc too lazy to set up box
    - crappy landing, worth it to set up box next time


    RUNNING

    2 chill laps around the park, ~30 min


    May 15

    Steve Nash (downtown)


    BTN PP

    135x5
    155x5
    175x3
    135x8x2

    - these sucked

    PAUSE SQUAT

    135x3
    225x3
    245x3
    255x10
    225x10

    - happy with form maintenance on these; back position felt solid
    - difficulty came from burn in the quads/glutes and cardio aspect (breathing quite hard at the end)


    RDL

    225x3
    275x8x3


    Had to stay downtown for a bit so thought I would be efficient by getting a trial membership at the closest gym. Sales people wasted my time and the bars sucked, so probably ended up losing time over all (though saved mileage). Karma for ditching my boy. Squats were good though.

  4. #864
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    May 16

    SFU


    LOW HANG + HIGH HANG SNATCH

    95x(1,1)
    135x(1,1)
    155x(1,1)
    165x(1,1)
    175x(1,1)x2


    CLEAN + JERK

    155x(1,1)x2
    185x(1,1)
    205x(1,1)
    225x(1,1)
    235x(1,1)
    245x(1,1)


    CLEAN PULL

    245x3
    285x3x3


    JUMP SQUATS

    135x8x3


    MACHINE ROW

    160x12
    170x12x2


    Still light weights, but everything felt quite easy. Clean pulls too.


    May 17

    GoodLife


    PAUSE FRONT SQUATS

    135x5x2
    185x3
    225x3
    225x5x2


    GHD

    90x8x3


    Just chillin, just kickin it ya know
    Last edited by LJL; 05-18-2018 at 03:07 PM. Reason: wouldn't you like to know

  5. #865
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    May 18

    SFU


    SNATCH + OHS

    95x(1,1)
    135x(1,1)
    155x(1,1)
    175x(1,1)
    185x(1,1)
    195x(1,1)
    205x(1,1)
    175x(1,1) straps
    195x(1,1)
    205x(1,1)
    215x(1,1)


    CLEAN + JERK

    155x(1,2)
    205x(1,2)
    225x(1,2)
    245x(1,1) missed 2nd, bad timing on brace + drive
    255x(1,m) behind
    255x(1,2) decent


    Felt good. Focusing on leg drive and bracing in pulls seems to be yielding benefits. Pulls felt much smoother & vertical. Only disliked 215 bc got impatient and pulled early, leading to pushing bar a little forward. Cleans were quite good (lots of legs in pull, vertical catch, quick stand); jerks could stand to be dialed in.

  6. #866
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    May 19

    GoodLife


    SQUAT

    135x3x2
    185x3
    225x3
    275x1
    295x1
    315x1
    325x5
    295x5


    PUSH PRESS

    135x5
    185x1
    185x5
    185x6


    STRICT PRESS

    135x8x3


    CLEAN DEADLIFT

    225x3x2
    295x1
    365x2 *belt got in the way
    355x5 no belt, better
    335x5


    Squats were decent, could've been better. Got a bit lazy on the 4th rep of 325x5 and let the hips go back. Made the 5th rep harder than it needed to be. Clean deads felt awkward with the belt so I ditched. At my current weight/poochiness (little slimmer than two weeks ago maybe), I feel like I need an 'in-between' hole on the new leather belt. Ideally I slim a bit and the next hole down will be perfect.

  7. #867
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    May 20

    GoodLife


    INCLINE DB PRESS

    20x20
    40x15
    60x12x3


    1-ARM DB ROW

    50x(12,12)
    90x(8,8)x3


    SLED PUSH

    - 3 plates, 4 lengths sprint
    - cut breaks in 1/2 vs last week


    May 21

    CGP (AM)

    - forget w/u's, recording top sets only

    SNATCH

    90x1 silky
    95m didn't set lower back properly
    95x1 sloppy. strength make

    SNATCH PULL

    95x3x3 felt heavy even though lighter... blaming AM effect

    HANG CLEAN + JERK

    100x(1,1)
    110x(1,1)x2 did 2 sets bc first clean was garb


    BOX JUMPS

    3 sets of 4, near max height


    Planet Ice (PM)

    - 90 min stick & puck
    - equivalent to longish-run with varying pace? idk it's cardio but more fun
    - big quad burn when I actually skate properly for more than 15 sec


    May 22

    GoodLife


    SQUAT

    135x5x2
    185x3
    225x3
    275x1
    295x1
    300x8 long set, bit too hard
    275x8


    BTN PP

    135x8x5
    - went lighter, trying to build fluency in the movement (likely mobility issue; heavier sets feel quite bad technically)
    - each set easier than previous

    RDL

    275x8
    295x8
    - these felt much easier this week!
    Last edited by LJL; 05-23-2018 at 03:54 AM.

  8. #868
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    May 23

    CGP


    HANG SNATCH (low + high)

    - lows of w/u w/ bar, 40
    50x(1,1)
    60x(1,1)
    70x(1,1)
    80x(1,1)
    85x(1,m) tossed way behind; didn't care to save
    85x(1,1) too easy

    85x1x2 normal snatch
    80x1 smooth power

    ^realized I was being impatient w/ pull; these were to clean up tech a bit


    CLEAN + JERK

    60x(1,2)x2
    80x(1,1)
    90x(1,1)
    100x(1,1)
    105x(1,1)
    110x(1,1) belt
    115x(1,1) room for improvement, but not strenuous


    CLEAN PULL

    120x3x3 work in progress


    SEAL ROW

    145x10x3


    SQUAT JUMP

    135x8x3 tiring


    Warm day = sweaty workout in humid pool gym. Trying to be diligent w/ Mash program, but 70% for low + high hang snatch?? Joke weight. Prescription for snatch and c&j were 70/82%, in reality I went more like 80/85 ish.
    Last edited by LJL; 05-24-2018 at 02:51 AM.

  9. #869
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    May 24

    GoodLife


    PAUSE FS

    135x5
    185x3
    225x2
    250x5 too hard
    235x5 ok


    GHD

    90x8x3


    OH JM PRESS

    50x20x3 ferda pump


    Squeezed in a lunchtime seshy.

  10. #870
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    May 25

    CGP


    SNATCH PULL + SNATCH + OHS

    - various w/ 40
    50x(1,1,1)x2
    60x(1,1,1)x2
    70x(1,1,1)
    80x(1,1,1)x2
    85x(1,1,1)
    90x(1,1,1) shoulder a bit tweaked


    CLEAN PULL + CLEAN + FS

    60x(1,1,2)
    80x(1,1,2)
    90x(1,2,-)
    100x(1,2,-) depleted at this point, got an OJ
    80x(1,2,-)
    90x(1,2,-)
    100x(1,2,-)
    105x(1,2,-)


    CLEAN PULL

    110x3
    115x3
    110x3x2 trying pulls from box


    CLEAN

    80x1
    90x1
    100x1
    105x1
    110x1 *technique experiment: knees out, slight internal rotation on arms, elbows slightly flexed, lats more engaged. Liked it!


    Didn't eat well enough to carry through the workout.

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