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Thread: Luc's NEW Training Log

  1. #801
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    Feb. 11


    CGP


    PAUSE SQUAT

    135x5x2
    185x3
    225x3
    255x1
    275x3x3


    CLEAN + JERK

    50x(1,1)x2
    70x(1,1)
    90x(1,1)
    100x(1,1)
    110x(1,1)
    115x(1,m) in front, soft lockout
    120x(1,1) ugly pressout
    120x(1,m) same as 115 miss, better clean than last
    120x(1,-) belt popped, best clean of the 3


    DEADLIFT

    120x1
    160x1
    190x1 faster than expected
    210x1 slow - lost position off floor but the bar kept moving


    MISC.

    tricep pump

  2. #802
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    Feb. 13


    AM

    - 1 hr drop-in hockey
    - pretty lax

    PM

    SFU


    SNATCH

    95x2x2
    115x2
    135x2
    155x2
    175x2
    185x2
    195x2
    205x2
    205x2 *missed 2nd (under & locked but out front)
    205x2x2


    PAUSE SQUAT

    135x5
    205x3
    225x3
    275x4x3


    CLOSE GRIP BENCH

    135x5x2
    155x5
    175x3
    185x4x4


    BACK EXTENSION

    BWx15
    90x8
    90x10x2
    Last edited by LJL; 02-16-2018 at 01:34 AM.

  3. #803
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    Feb . 14


    CGP


    DEFICIT CLEAN PULL (toes hanging off)

    50x3x2
    70x3
    90x3
    120x3x3


    CLEAN PULL + POWER CLEAN + PAUSE FS + JERK

    50x(1,1,1,1)x2
    70x(1,1,1,1)
    80x(1,1,1,1)
    90x(1,1,1,1)
    100x(1,1,1,1)x4


    Short one. Pretty beat after work, almost didn't go. Turned out ok though. Pulls primed the complex nicely, made the powers feel pretty light. They key component was the hang 5, set me up way better in the power position (compared to my worst-case garbage movement pattern).

  4. #804
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    Feb. 15


    AM

    - 1 hr drop-in hockey
    - sluggish at the start, had some good bursts at the end


    PM

    SFU


    SNATCH + LOW HANG SNATCH

    95x(1,2)x3
    135x(1,2)x2
    155x(1,2)
    175x(1,2)
    185x(1,2)
    195x(1,2)
    205x(1,2) missed 2nd hang rep (soft lockout)
    205x(1,2) same
    205x(-,2)


    JERK

    135x3x2
    185x1
    205x1
    225x1
    245x1
    255x1
    265x1
    275x1x5


    PAUSE SQUAT

    135x5
    225x2
    275x1
    295x1
    315x1
    275x6


    MACHINE ROW

    160x10x3


    HANGING LEG RAISE

    3 sets of 10
    Last edited by LJL; 02-16-2018 at 04:38 AM.

  5. #805
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    Feb. 17


    SFU


    DEFICIT CLEAN PULL (toes off)

    155x3x2
    205x3
    225x3
    245x3x3


    CLEAN + JERK

    155x(1,1)x3
    175x(1,1)
    195x(1,1)
    205x(1,1)
    225x(1,1)


    CLEAN

    245x1x8 emom


    SNATCH BALANCE

    95x3
    135x3
    155x3x3


    PAUSE FRONT SQUAT

    135x1
    185x1
    225x1
    245x1
    265x1
    285x1
    295x1


    BACK EXTENSION

    110x8x3


    Forearms/hands weren't in good shape for jerks, but cleans were ok. Each emom clean was a little better than the last one. Really liking the heavier back extensions lately. Can feel my strength increasing in this movement. Abs still sore from two days ago.

  6. #806
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    Feb. 18


    CGP


    PAUSE SQUAT

    135x3x2
    185x3
    225x2
    245x1
    265x1
    285x1 only rep with belt -- didn't like it
    285x3x3


    SNATCH

    40x3x2
    50x3
    60x3
    70x3 powers
    80x1,2 *
    80x3x2 **


    OHP

    115x6
    115x10x3


    LEG RAISES

    3 sets of 10 ***


    *grabbed straps after first rep (hands/forearms not happy)
    **wrist wraps, no straps
    ***first set on Roman chair (didn't like), subsequent sets hanging from pullup bar


    Other (about 1 1/2 hrs after lifting)

    - 1 hour drop in hockey
    - decent pace
    - forearms and quads got got a nice burn few times
    Last edited by LJL; 02-18-2018 at 10:23 PM.

  7. #807
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    Feb. 20


    AM

    - 1 hr hockey
    - felt good, worked hard

    PM

    SFU


    SNATCH

    - warm-up: two sets of hang-5 snatch pulls with 135, 185 (work-in, waiting for platform)
    95x3x2
    135x2x2
    155x2
    175x2
    185x2
    195x1
    205x1x8 emom


    POWER CLEAN + PAUSE FS

    155x(3,1)x2
    175x(1,3)
    205x(1,3)x3


    CLOSE GRIP BENCH

    135x5x2
    185x1
    185x5x3


    BACK EXTENSION

    110x5
    110x9x3


    Snatches felt a little heavy, but notably 7/8 of the 205 reps were bounced out of the hole (no pause).
    No squat racks available but legs were still a bit pumped from skating anyway.

  8. #808
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    Feb. 21


    SFU


    PAUSE SQUAT

    135x5x2
    185x3
    225x3
    255x1
    275x1
    285x4x3


    JERK

    135x2
    185x2
    205x1
    225x1
    245x1
    265x1
    245x3x3


    HANGING LEG RAISE

    3x10


    MACHINE ROW

    200x6x3

  9. #809
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    Feb. 22

    AM

    - 1 hr hockey
    - worked hard (sometimes)


    PM

    CGP


    POWER SNATCH

    40x5x2
    50x3
    60x2
    70x2
    80x1x10 very short rests


    DEFICIT CLEAN PULL

    80x3
    100x3
    110x3
    120x3
    125x3x3


    OH JM PRESS

    55x20x4


    Short workout.

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