Path to Righteousness

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Wed Nov 14, 2012 1:13 am

Tuesday 11/13/12

* Power Snatch: 135x1x3, 145x1x3
* Power Clean + Power Jerk: 175x1+1x3, 185x1+1x3
* 100 kb swing 100# at own pace

this was a really light day in terms of weight and volume except the swings which have my low back tighter than gnat ass

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Thu Nov 15, 2012 1:44 am

Wednesday 11/14/12

* Snatch: 115x3, 125x3, 135x2, 145x2, 155x1x3
* Clean & Jerk singles: 155, 165, 175, 185, 205
* Snatch Pulls: 165x2, 175x2, 185x2
* Squats: 285x2x5

fine enough day...easy reps. olympic squats have been a tough adjustment so far.

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Thu Nov 15, 2012 2:01 am

prepping a training program to start next week as my current cycle is ending...anyone reading, please critique...any ideas?

the plan...

M -
Snatch (triples to doubles)
Squat (heavy 5 rep)
RDLs

Tu -
Front Squat (heavy 3 rep)
Clean (heavy single)
Clean Pulls (4x3 80-110%)

W -
Hang Snatch (doubles to singles)
Snatch Balance (singles)
Snatch Pulls (4x2 80-110%)

Th -
Jerk (heavy single)
Squat (heavy single)

F - REST

Sa -
Snatch (heavy single)
C&J (heavy single)
Snatch DL (triples)


Conditioning will consist of prowler, rowing, kettlebells, maybe aerodyne

any and all suggestions are welcome but as a base i'd like to keep 3 squat days (2 back/1 front) and at least 2 days per week doing snatch and c&j work.

I dig big chicks
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Re: Path to Righteousness

Post by I dig big chicks » Thu Nov 15, 2012 3:11 am

snatch grip wrote:prepping a training program to start next week as my current cycle is ending...anyone reading, please critique...any ideas?

the plan...

M -
Snatch (triples to doubles)
Squat (heavy 5 rep)
RDLs

Tu -
Front Squat (heavy 3 rep)
Clean (heavy single)
Clean Pulls (4x3 80-110%)

W -
Hang Snatch (doubles to singles)
Snatch Balance (singles)
Snatch Pulls (4x2 80-110%)

Th -
Jerk (heavy single)
Squat (heavy single)

F - REST

Sa -
Snatch (heavy single)
C&J (heavy single)
Snatch DL (triples)


Conditioning will consist of prowler, rowing, kettlebells, maybe aerodyne

any and all suggestions are welcome but as a base i'd like to keep 3 squat days (2 back/1 front) and at least 2 days per week doing snatch and c&j work.

Do you consider yourself an intermediate level lifter?

snatch grip
Gunny
Posts: 608
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Re: Path to Righteousness

Post by snatch grip » Thu Nov 15, 2012 3:17 am

I dig big chicks wrote:

Do you consider yourself an intermediate level lifter?
No, i'd definitely say "beginner"...i've spent a decent amount of time with the lifts, but only recently as a concentration. I've never competed and my top snatch is 190#, top C&J 250#...beginner numbers. what are your thoughts? I don't have a quality lifting coach in the area, unfortunately.

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Fri Nov 16, 2012 12:48 am

Thursday 11/15/12

* Power Snatch: 135x1x3, 145x1x3
* Power Clean + Power Jerk: 175x1+1x3, 190x1+1x3
* 8 0:15 intervals of Prowler Sprint + 210#

light weights today...not really feeling like i'm getting much from the power variations...in fact it seems like they may do more to hurt than help my still developing technique in the full lifts. what the shit do i know though? just don't feel like they're helping much.

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Tue Nov 20, 2012 1:40 am

Monday, 11/19/12

* Snatch: 75x3, 95x3, 115x3, 135x2, 155x2, 165x2, 175x2, 185x1, 195x1 (PR!), failed a few reps of 200, but it's getting very close
* Back Squat: 185x5, 250x5, 260x5, 275x5, 300x5, 315x5, 340x5

really good training day...snatch PR and that's the most i've done for a 5 rep back squat since losing a bunch of weight. my first time wearing knee sleeves for lifting. felt awesome. neglected the RDLs and doing conditioning as i took too long doing the other stuff, but nevertheless a good day

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Wed Nov 21, 2012 12:57 am

Tuesday 11/20/12

* Front Squat: 135x3, 185x3, 225x3, 255x3, 275x3...this was a 3RM PR, so i tried out and hit a couple of PRs on a single: 295 then 300...front squat is still really subpar but it's getting better. front rack strength is a real limitation
* Clean (singles): 135, 185, 215, 235, 245...missed a few attempts at 255, a would-be PR. again, missing in the catch due to weak front rack
* Row: 2x500m at about 75-80%...1:48, 1:53

this day didn't feel quite as good as yesterday, but 2 days, 2 PRs, i'm happy with that.

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Thu Nov 22, 2012 1:23 am

Wednesday 11/21/12

* Hang Snatch: 75x3, 95x3, 115x2, 135x2x2, 155x1x2, 165, 175, then drop set of 135x2x5
* Snatch Pulls: 205x2x4

this will be my last day of training this week...starting a diet on Friday so the gains in the lifts will likely slow down or stop altogether. will probably drop to one lift per day and start doing more conditioning in order to drop some weight.

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Tue Nov 27, 2012 1:09 am

Monday, 11/26/12

* Snatch: 75x3, 95x3, 115x3, 135x2, 155x2, 165x2, 175x1x2
* Squat: 200x5, 275x5, 300x5, 315x5, 350x5
* 1/4 mile prowler push + 90 lbs

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Wed Nov 28, 2012 2:01 am

Tuesday 11/27/12

* Front Squat: 135x3, 185x3, 225x3, 255x3, 280x3
* Clean singles: 135, 185, 205, 225, 245, couple of fails at 255

no conditioning because i'm a lazy, pathetic, fat fuck

snatch grip
Gunny
Posts: 608
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Re: Path to Righteousness

Post by snatch grip » Thu Nov 29, 2012 1:49 am

Wednesday 11/28/12

* Hang Snatch: 75x3, 95x3, 115x2, 135
* Snatch: 135, 155, 165, a few tries and fails at 175
* Snatch Pulls: 195x3x4
* 6:00, 15 kb swings each minute 70#

all lifts done with the hook grip for the very first time...yes, i am a piss poor excuse for a lifter. which means i have to scale back the weight a bit until i get used to it.

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Fri Nov 30, 2012 3:33 am

Thursday 11/29/12

* Jerk: 135, 165, 185, 205, 225, 250, couple of fails at 270...this went pretty well though, 270 would've been a new best
* Squat: 135x3, 225x2, 265, 315, 340, 365, 385...highest weight i've squatted since dropping 50# last year. getting back to 400 should be right around the corner.

I dig big chicks
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Re: Path to Righteousness

Post by I dig big chicks » Tue Dec 04, 2012 2:45 am

snatch grip wrote:Thursday 11/15/12

* Power Snatch: 135x1x3, 145x1x3
* Power Clean + Power Jerk: 175x1+1x3, 190x1+1x3
* 8 0:15 intervals of Prowler Sprint + 210#

light weights today...not really feeling like i'm getting much from the power variations...in fact it seems like they may do more to hurt than help my still developing technique in the full lifts. what the shit do i know though? just don't feel like they're helping much.
I have a thought on this, but no time now. This is just a reminder to write more.

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Wed Dec 05, 2012 1:50 am

thanks for stopping by IDBC. Any advice you have is welcomed. i've engaged in a weight loss bet so I may have to further amend my schedule, but i still plan to hit the snatch, clean and jerk at the very least once a week

Tuesday, 12/4/12

* Snatch: 75x3, 95x3, 115x2, 135x2, 155, 165, few fails at 175, flying up but struggling to get used to the hook grip (small hands)
* Squat: 135x5, 225x5, 275x5, 315x5, 360x1
* Sled Drag + 180# - 400m

coming back from a bad cold, added in with a cut in calories due to dieting, so squatting was tough today...not much energy.

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Thu Dec 06, 2012 1:31 am

Wednesday 12/5/12

* Front Squat: 135x3, 185x3, 225x3, 255x3, 285x1
* 30 reps: burpee + 100# sandbag clean & load to high platform
* 1/2 mile "run" - 5:05

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Fri Dec 07, 2012 1:15 am

Thursday 12/6/12

* Clean: 135, 185x1x3, 205, 225, 245, couple of fails at 255
* 5 minutes of 10 kb swings 70# each minute, finish the minute w/ jump rope
* 400m sled pull + 65# - 6:10
* 400m sled drag + 65# - 9:58

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Sat Dec 08, 2012 8:03 pm

Saturday 12/8/12

* Jerk: 135x2, 165x2, 185, 205, 225, 250...little shoulder tweak here, which is not unusual for me
* Deadlift: 225x3, 315x3, 365, 405, 435, fail at 460

lazy day

snatch grip
Gunny
Posts: 608
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Re: Path to Righteousness

Post by snatch grip » Tue Dec 11, 2012 1:23 am

Monday, 12/10/12

* Squat: 135x5, 225x5, 275x5, 315x5, 340x5, 360x4...bailed on last rep...would've been a 5 rep PR
* 5 second Pause Squats: 135x2, 225x2, 255x2, 275x2
* some conditioning shit

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Wed Dec 12, 2012 1:48 am

Tuesday 12/11/12

* Snatch: 75x3, 95x3, 115x2, 135x2, 145, 155, 165, 175, 185...3 misses at a PR attempt of 200. no misses up to that point. pretty good snatching day
* Snatch Pulls: 200x3x4
* 200m sled drag + 100 # + 100# sandbag in front rack
then
200m sled backwards pull + 100#

snatch grip
Gunny
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Re: Path to Righteousness

Post by snatch grip » Thu Dec 13, 2012 2:31 am

Wednesday 12/12/12

* Front Squat: 135x3, 185x3, 225x3, 255x3, 290x1
* Clean doubles & singles between 135-225, just working the pulls
* Mini Litvinov w/ 175#/200m run

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Sat Dec 15, 2012 7:54 pm

Saturday 12/15/12

* Squat: 135x5, 225x3, 275x3, 315x2, 345, 375, 390
* Deadlift: 225x3, 275x3, 315x3, 365x3, 403x3, 433, 458 (PR by 3#...had some odd 44# plates)

good lifting day for me.

snatch grip
Gunny
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Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Tue Dec 18, 2012 2:03 am

Monday 12/17/12

* Squat: 135x5, 225x5, 275x5, 315x5, 345x5, 360x5 (5 RM PR)
* did 3x10 back extensions before and after
* heavy rain spoiled my conditioning plans, so i messed around with a 115# atlas stone...
set up a platform about 55 inches and did about 10 loads to the platform, then did 3 rounds of 40m carry + 3 loads to platform

snatch grip
Gunny
Posts: 608
Joined: Sun Mar 07, 2010 8:56 pm

Re: Path to Righteousness

Post by snatch grip » Wed Dec 19, 2012 1:12 am

* Tuesday 12/18/12

* Snatch: 75x3, 95x3, 115x2, 125x2, 135, 145, 155, 165, 175...few misses at 185. tight back = not my best snatch day
* Dropped to 135 for about a dozen singles
* popped on a 45# vest, shouldered a 100# sandbag, and suitcase carried a 35# kb hanging from a grip globe...400m, swapping sides at the halfway point

snatch grip
Gunny
Posts: 608
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Re: Path to Righteousness

Post by snatch grip » Thu Dec 27, 2012 2:33 am

missed a few days of logging training....

Wednesday, 12/26/12

* Front Squat: 115x5, 135x5, 165x3, 185x5, 205x5, 230x6
* FS 135x5x10, Back Extensions 5x10
* 4 Rounds of Run 200m/Row 250m: 13:18

started a weight loss challenge today at 256.0. goal is to eventually get to sub 205. doing 5/3/1 style just to try and maintain as well as possible on Squat, Front Squat and Deadlift, with C&J and Snatch on off days. adding in alot more conditioning. this row/run combo i'd like to add 50m at a time to until I can do 4 rounds of 400/500 at a decent pace.

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