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Thread: Luc's NEW Training Log

  1. #601
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    June 9


    Goodlife


    CLEAN GRIP SNATCH + OHP

    95x(2,3)
    115x(2,3)
    135x(2,3)x3


    PAUSE SQUAT

    135x5
    225x3
    275x3x3


    CLOSE GRIP BENCH

    135x5
    185x3
    205x3x3


    RUNNING (treadmill)

    - 3 min. jog
    - 4 rounds of 1 min jog/ 20 sec. at max


    In and out workout.


    June 10


    SFU


    SNATCH

    135x1x3 muscle
    135x1x3 power
    135x1x2 full
    155x1x2
    175x1
    185x1


    CLEAN + JERK

    155x(1,1)x2
    175x(1,1)
    205x(1,1)
    225x(1,1)x2


    JUMPS

    - outside stairs (slightly steeper)
    - one set of 4's
    - 4 sets of 5's


    RUNNING

    - 2 laps jog
    - 3X 80m stride
    - 2 laps jog


    Very poor sleep night before. Had nap before gym to alleviate, just made me incredibly groggy. Just as well that I was only going to go light anyway.

  2. #602
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    June 11


    SFU


    SNATCH

    135x1x3 muscle
    135x1x3 power
    155x(1,1,1) muscle/power/full
    175x1x2 power
    185x1x2 power, felt sloppy
    155x1 full
    175x1
    185x1
    195x1x2
    205x1 sloppy


    POWER CLEAN + JERK

    155x(1,1)x2
    175x(1,1)
    205x(1,1)x8 emom-ish
    215x(1,-)
    225x(1,-)x2 sunk into full both times


    CLOSE GRIP BENCH

    135x5
    185x1
    205x1
    225x1
    225x2x5 not the best quality but didn't want to mess around with change plates
    185x6x4 focus on good reps


    FRONT SQUAT

    135x3
    225x2
    255x1
    255x2x2
    225x(1,1) pause + normal
    245x(1,1)x3 same


    RUNNING

    - 4 laps, in socks
    - comfortable pace, went by feel
    - ended up running ~6:45


    Two poor sleeps in a row killed my super total aspirations. Bar felt very heavy in the hands, typically an unmistakeable indicator of not being sharp on the day. Still came out with a solid workout though, good amount of volume, etc. Running been feeling good lately.

  3. #603
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    June 12


    SFU


    CLEAN + JERK

    - various w/u
    155x(1,1)x2
    175x(1,1)
    205x(1,1)
    225x(1,1)
    245x(1,1)x10 (or so)


    DEADLIFT

    245x3
    355x1
    355x3x4 good


    SEAL ROW

    155x5
    175x8
    175x6x5
    155x10x2


    OHP

    90x15x4
    50x15 immediate drop set - major pump


    RUNNING

    - several laps jog (didn't keep count)
    - 3-4 strides


    Finally had a good solid sleep. Felt strong, but timing was off on cleans. Marginal improvement after many singles. Mostly trying to set up next C&J workout.

  4. #604
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    OHP

    90x15x4
    50x15 immediate drop set - major pump
    couple fundies

  5. #605
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    Quote Originally Posted by slevv View Post
    couple fundies
    Gotta keep working on the fundies boys.


    June 14


    SFU


    MUSCLE SNATCH

    135x1x3
    155x1
    165x1
    175x1 yay


    SNATCH

    175x1x2 power
    185x1 full
    195x1
    205x1 shaky
    155x1
    175x1
    195x1
    205x1x2 better
    210x1x3 good


    SQUAT

    225x3
    235x3
    255x3x2
    275x3
    305x3
    315x3


    BENCH

    135x5x2
    185x1
    205x1
    225x1
    245x1x2 second was better
    205x6x3
    135x10 immediate drop set


    RUNNING

    - 2 laps jog
    - 5 laps of 100 jog, 50 sprint(ish)


    Bottom position not great to start snatches. Second wave better. Didn't go heavier since upper back was a little suspect (likely would have lost position at heavier weight). The 210's were good though.

    Squats triples were solid. Shared rack with some dude, hence odd jumps. Pecs a bit sore, so not good day for max bench single. Took 245 twice b/c wasn't satisfied with groove on first rep. Second was solid. Focused on solid reps and good rhythm for the 6's.

    Found a good cue for sprints.

  6. #606
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    June 16


    SFU


    CLEAN + JERK

    155x(1,1)
    175x(1,1)
    205x(1,1)
    225x(1,1)
    245x(1,1)
    255x(1,1)
    265x(1,1) weird jerk


    CLEAN + FRONT SQUAT

    205x(2,2)
    225x(2,2)x4


    CLOSE GRIP BENCH

    135x5
    155x12x3


    DEFICIT SNATCH DEADLIFT

    225x5x3


    RUNNING

    - 3 laps barefoot

  7. #607
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    June 17


    SFU


    SNATCH

    135x1x3 muscle
    155x1x2 power
    155x3x2
    175x2x2
    185x1
    195x1x5 lazy


    PAUSE SQUAT

    135x3
    185x3
    225x3x3
    235x3
    255x3
    285x1


    RUNNING

    - ran for ~10 min., steadily increasing pace


    Low energy.

  8. #608
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    June 18


    SFU


    --- SUPER TOTAL SUNDAY ---

    SNATCH

    135x1x3 muscle
    135x2x2 power
    155x(1,1,1) muscle power full
    165x1 muscle
    175x1 power
    185x1 power
    195x1 full
    205x1
    210m had it in hole, was on toes, slowly lost in front
    175x1
    195x1
    205x1
    215m same
    215x1
    220x1
    225m same


    CLEAN + JERK

    155x(1,1)x2
    175x(1,1)
    205x(1,1)
    225x(1,1)
    245x(1,1)
    265x(1,1)
    245x1x2 clean only


    BENCH

    135x5
    185x1
    205x1
    225x1
    245x1
    265x1 slow but steady, form ok but not great


    SQUAT

    135x3
    225x2
    295x1
    335x1
    355x1 heavy
    365m no fight


    DEADLIFT

    315x1
    405x1
    425x1


    Super Total: 1530 PR


    RUNNING

    - 1 mile in 6:30
    - slower than expected, but track was quite wet, probably a small factor
    - 3x 80m strides, increasing pace

  9. #609
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    June 19


    SFU


    SNATCH

    135x1x3 muscles
    155x1x2 muscle
    175x1 full
    185x1
    195x1
    205m
    205x1 shaky
    175x1x2
    195x1
    195mx2 transition to bottom not good
    155x3 power


    SNATCH + SNATCH PP + OHS

    155x(1,1,2)x2 powers
    175x(1,1,2)x3 same
    175x(1,1,2) full
    185x(1,1,1)x3 wrists hurting at this point


    CLEAN + FRONT SQUAT

    155x(1,3)x2
    205x(1,3)
    225x(1,3)x2
    245x(1,2)x3
    245x(1,3)


    OHP

    50x15
    80x15x5 short rests
    90x12x2
    70x12x3


    UPRIGHT ROW (machine)

    160x10x5


    DIPS

    3 sets of 10


    RUNNING

    - 4 laps jog
    - some bounding


    Snatches weren't good, but got a lot of work done. Solid workout.
    Probably forgot a few sets of snatches, think I might've done another wave.
    Last edited by LJL; 06-20-2017 at 02:16 AM.

  10. #610
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    June 21


    Goodlife


    SNATCH

    135x3x2
    155x1
    175x1
    185x1x5 emom
    185x2x3


    SQUAT

    185x5
    225x5
    275x5
    295x5x3


    BENCH

    135x5
    185x5
    205x5
    225x3


    CLOSE GRIP

    185x6x3
    135x6 immediate drop set



    Late one. Snatches limited due to no chalk.

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