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Thread: Luc's NEW Training Log

  1. #111
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    October 11


    Bumpers, kg


    BACK SQUAT

    70x5x2
    120x3
    140x1
    160x1 paused to here
    170x1
    172.5x3x10 94%


    STANDING STRICT MUSCLE SNATCH (best name I could think of)

    40x10x3


    Again, difficult. But I made it. No missed reps on my watch. No to just sit back and let the gaaiiiiiinzz come.

  2. #112
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    October 13


    Bumpers, kg


    SNATCH (low blocks)

    40x1x3
    60x1x2
    70x1
    80x1x3
    90x1x3
    90x2x3


    BENCH PRESS

    60x5x2
    80x3
    100x1
    110x1
    122.5m


    CLOSE-GRIP BENCH

    80x3
    90x3
    100x3x3


    Something quick and fun.

  3. #113
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    October 14


    Bumpers, kg


    POWER CLEAN + JERK (low blocks, wide grip jerk)

    40x(3,3)x2
    70x(3,2)x2
    80x(2,1)
    90x(1,1)x2
    100x(1,-)x10


    BTN PRESS

    20x10x2
    50x5x5


    JERK

    50x3
    90x1x2
    100x1
    110x1
    120x1 wide grip to here (sketchy), normal grip after
    110x1x4
    110x3 88%


    Wide grip jerk feels great in warm-ups. Feels like I don't have to drive down very far at all to lock out. BUT, the sacrificed stability overhead is a big obstacle, especially for me since I tend to jump back. The 110 triple with a normal grip felt perfect.

    Gotta take care not to be fatigued on Saturday, cook up some light & fun sessions for the next two days.

  4. #114
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    October 15


    Bumpers, kg


    HANG SNATCH

    40x3
    60x3
    70x2
    80x1x3
    85x1x20+ lost track


    BENCH PRESS

    70x3x2
    90x1
    100x1
    110m buggy shoulder


    PAUSED BENCH PRESS

    100x1x10
    105x1
    110x1 PR
    115x1 PR


    Was having technique issues until the last 6 or 7 reps on snatch, but those were beauties. Same old problem: not pulling back enough at the top.

    TNG bench felt awful. Ten paused singles of 100, on the other hand, felt fantastic, as did the heavier reps at the end. I'm probably just not staying tight and controlled enough on the regular reps.
    Last edited by LJL; 10-16-2015 at 10:05 PM.

  5. #115
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    October 16


    Bumpers, kg


    BACK SQUAT

    70x5x2
    100x3x3


    BTN PRESS

    40x5
    50x3
    60x3x3
    50x5x3


    POWER CLEAN (high pins)

    50x3x2
    70x3x5


    JERK

    50x3
    90x1
    100x1
    110x1
    120x1
    130x1 93% easy


    I was a little dubious about maxing out tomorrow having not squatted since Sunday, so I decided it'd be best to do a little warm-up session today. Just went until I felt good, focused on positions etc.

    Light & fun power cleans in the rack just to work on turnover speed.

    Jerks were easy as pie. Definitely one of the easiest 130's I've done. I'll probably go for a PR during the switching phase.

  6. #116
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    October 17


    Bumpers, kg


    BACK SQUAT

    70x3x2
    120x2
    140x1
    160x1
    175x1
    185x1
    195x1
    200x1 99%


    SNATCH

    40x2
    50x2
    60x1
    70x1
    80x1
    85x1
    90x1 powers to here
    95x1
    100x1 95%
    80x2
    90x2x5 90%
    90x1
    95x1
    100x1


    OK, let's do an analysis: last year at the end of the base cycle I achieved a 1RM that was 106% of my seed weight. This time I got 108% of my seed weight. As with last year, I failed to PR. However, this time I got 99%, whereas last year I got 97%. This year, I managed to remain injury-free, whereas last year I dealt with a strained quad for the duration of the program.

    Last year I ended the intense cycle with 108% of my intermediate 1RM, which was 114% of my initial seed weight. Given this year's results up to this point, I expect to do no worse (proportionally) than I did last year. Therefore, conservatively, I expect to achieve 210-215 at the end of the intense cycle. However, given that I always respond much better to intensity than I do to volume (for some reason volume just doesn't do it for me), I'll be optimistic about my chances of breaking into the 220's.

    So that's that.
    Also, to my chagrin I had to pull an impromptu all-nighter last night, so it could be that I lost a few kg's off today's max due to that. I'll never know for sure.

    Decided that I really wanted to snatch after the squats. Felt amazing.
    Last edited by LJL; 10-18-2015 at 03:36 AM.

  7. #117
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    October 18


    Bumpers, kg


    CLEAN (high high blocks, straps)

    40x3x3
    60x2x2
    70x2
    80x2
    90x2x5


    JERK

    50x3x2
    70x3
    90x3x2
    100x3x4 80%


    BTN PRESS

    20x8x2
    50x3
    50x6x5


    Pretty wrecked from yesterday. Just tried to feel good today. Seemed OK. Hit the hot tub after to try to soothe my poor aching back. Definitely feeling loose & relaxed now.
    Last edited by LJL; 10-18-2015 at 11:13 PM.

  8. #118
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    October 19


    No bumpers, lbs


    PAUSED BENCH

    135x5x2
    185x3
    225x1
    245x1
    255x1 PR
    265x1 105% PR
    225x5 PR
    225x4x2 missed 5th both time


    Enjoyable. Got some technique tips that really seemed to help. Benching with a pause feels much better than TNG. I need to learn how to bench TNG in a safe and controlled manner. I'm think I'm too used to doing everything at full throttle, and it's causing me to have very sloppy bench technique.

  9. #119
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    October 20


    No bumpers, lbs


    PAUSED FRONT SQUAT

    135x1x3
    225x1x3
    275x1x5 79%


    POWER SNATCH (from bench)

    95x3
    135x3x5


    Going for speed, explosiveness, and perfect positions. Felt good.

  10. #120
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    October 21


    No bumpers, lbs


    POWER CLEAN (straps, from bench)

    135x3x2
    185x3x5


    CLOSE-GRIP PAUSED BENCH

    135x5x2
    185x3
    225x1x6



    ...

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