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Old 01-04-2013, 02:47 PM   #531
Shaun Gross
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Re: Shaun's workout log

Saturday 5 January 2013

"Getting strong" day before I go away to the beach for 2 days before starting back at work.

Back Squat

70kg x 2 x 3
100kg x 3
130kg x 2
150kg x 1
165kg x 3 x 5 (PR for 5 reps?)


Happy with my squats. I haven't tested my 5RM in about a year and I think it was 162.5kg then? Glad to see I'm getting stronger..

Bench

50kg x 5
70kg x 3
90kg x 8
97.5kg x 2 x 5
105kg x 2 x 3


These felt pretty good today.

Pendlay/Barbell Row

105kg x 5 x 5

Again felt good.

Pretty good day. I should probably do some conditioning at some point though..
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Old 01-07-2013, 12:03 AM   #532
Shaun Gross
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Re: Shaun's workout log

Monday 7 January 2012

First day back at work, it kinda sucked but at least I had training after work to look forward to.

Snatch Complex - hang,full,hang,full (4 reps total)

40kg
50kg
60kg
70kg
70kg
70kg


Freaking tough! I missed the last snatch from the floor on the last go at 70kg but quickly re-did it.

Hang Clean

70kg x 3
90kg x 3
90kg x 3
95kg x 3 (PR)
100kg x 3 (PR)


These felt real good. Still a lot to work on - the bar was crashing on me a few of the rep's but definitely moving in the right direction.

Front Squats

140kg x 4 x 3

Freaking tough today. The bar felt 5-10kg heavier than it actually was.
I thought the hang cleans would be sufficient warm up for these and jumped straight in at 140kg, in hindsight that might not have been a good idea..

Clean Pulls

130kg x 5 x 5

Bloody tough. Gotta stop trying to pull with my arms when I get tired.

A hard day's training!
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Old 01-08-2013, 01:56 AM   #533
Shaun Gross
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Re: Shaun's workout log

Tuesday 8 January 2013

I only had 40 minutes and felt a bit beat up from yesterday so I planned on going a bit easy on the lifts tonight. Training turned out pretty well..

Power Snatch

20kg x 2 x 3
40kg x 2 x 3
60kg x 3
70kg x 2
75kg x 5 x 2


These felt pretty good. I caught a few forward though - they were usually the ones I didn't bring the bar into my hips enough (because my groin is a bit sore from bashing it against the bar, haha). Gotta work on this.

Power Clean

60kg x 2
80kg x 2
95kg x 5 x 2


Powerful and strong. All caught really high. Happy with this.

Push Press

80kg x 1
105kg x 3 x 3 (Equals PR for triples)


The sets got better as I went along. Happy with my overhead strength.

And that's me done for the night..
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Old 01-08-2013, 11:49 PM   #534
Shaun Gross
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Re: Shaun's workout log

Wednesday 9 January 2013

Snatch from 2-3" box (25kg plates)


20kg x 2 x 3
50kg x 3
70kg x 4 x 3


First time snatching from a deficit, it screwed up my first pull a fair amount. Even so, they felt off tonight. I was catching forward a lot. Banged my groin up good too..

Cleans - First rep is a powerclean


70kg x 3
90kg x 3
100kg x 3
105kg x 3 (PR for 3)
105kg x 3


These felt real good. 105kg is also a powerclean PR. Happy with how my clean is going lately.

Jerks

70kg x 3
90kg x 3
100kg x 3
105kg x 2 (F on 3)
105kg x 3


These were all over the show. Failed on the 105kg rep because my foot slipped. Gotta practice these more.

Clean Pulls

140kg x 3 x 5


Better than Monday. They still feel horrible and kill me though

Getting better everyday..
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Old 01-11-2013, 12:16 AM   #535
Shaun Gross
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Re: Shaun's workout log

Friday 11 January 2013

Snatch


20kg x 3
50kg x 3
60kg x 2
70kg x 2

80kg x 3 x 2

Snatch was OK. I caught about 3 of the 6 reps forward and had to chase them. Gotta work at stabilising at the bottom first.

Clean and Jerk

60kg x 2
80kg x 2
100kg x 2
110kg x 3 x 2 (PR)


These felt real good today. 10kg PR for doubles and I did it 3 times. First rep of first set was a powerclean which is a 5kg PR as well. Last rep of last set the jerk was slightly pressed out. Very happy with my progress!

Back Squats


100kg x 2
140kg x 2
160kg x 2
170kg x 2
180kg x 2

All sets easy. I used the belt for the last 2 sets.

Good days training, happy with my confidence with heavy-ish weights.
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Old 01-12-2013, 02:48 AM   #536
Shaun Gross
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Re: Shaun's workout log

Saturday 12 January 2013

I felt like crap today due to a late night at a concert standing up for hours and heavy training the day before. The coach kept me a bit to lighter weights.

Power Snatch

20kg x 3
40kg x 3
50kg x 3
60kg x 4 x 3


Way too light. Good technique though.

Power Clean and Push Press


60kg x 2
80kg x 1
90kg x 4 x 3


Perfect weight. Power cleans felt a bit challenging by the 3rd rep. Push Press's were easy.

Front Squat

90kg x 3
110kg x 3
130kg x 3 x 3


These felt like 150kg today. My legs just had nothing.

Snatch Pulls


100kg x 4 x 3

Atrocious as usual. I get too afraid to bring my hips into the bar on these. Gotta get better at them.

Rest day tomorrow
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Old 01-13-2013, 12:59 AM   #537
Shaun Gross
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Re: Shaun's workout log

Sunday 13 January 2013

Rest day from Olympic lifting, I decided to do a little bit of bench just to keep that strength up.

Bench Press

20kg x 5
50kg x 5
70kg x 3
90kg x 5
100kg x 2 x 3
105kg x 2 x 3
110kg x 2 x 3


Felt good to get a couple of triples of 110kg. They weren't too hard either. All this jerking and overhead work must be helping.

Pullups @ Bodyweight, 5 x 5


Completed. Felt tough for not doing them all the time like I used to.

Good to give the lower body a rest. I'll be ready to smash it tomorrow morning.
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Old 01-13-2013, 01:13 PM   #538
Shaun Gross
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Re: Shaun's workout log

Monday 14 January 2013

First day back training at 6.30am :S. Felt very sluggish.
This is my only training session for the week as we're going away to the lake Wednesday evening, and the coach is going away for the week. I might try drop in another gym on Wednesday morning though (I can't use my home gym as it's outside and dropping weights at 6.30am wouldn't be appreciated..)

Power Snatch

20kg x 3
50kg x 2 x 3
70kg x 2 x 2
75kg x 2 x 2
80kg x 2


These felt pretty good today. Lots of power snatching lately, gotta practice some full snatches this week.

Clean and Jerk

70kg x 2
90kg x 2
100kg x 3 x 2


I felt very weak on these today. I tried to powerclean the first rep each time but they were pretty deep for powercleans..

Back Squat

90kg x 2
120kg x 2
150kg x 5 x 5


These felt about 15kg heavier than what they were. Had to gut out most reps. Very tired.

That's it for the day.
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Old 01-14-2013, 02:01 AM   #539
Shaun Gross
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Re: Shaun's workout log

Monday continued..

My wife was busy doing some online work today and told me I couldn't use the internet. So instead of watching tv or reading, I decided to do some snatches, haha

Hang Snatch


20kg x 2 x 3
40kg x 2 x 3
60kg x 3
70kg x 3
75kg x 3 (PR for 3)
80kg x 0, 0, 2


These were pretty good, I was focussing on getting under the bar fast, which happened. On the 80kg I just gave up before the 3rd rep as my straps loosened, although I don't know if I would have made the rep..

Power Clean


60kg x 2
80kg x 1
90kg x 1
100kg x 1


Stopped there. Pain in my right knee.

Back Squat

110kg x 1
140kg x 1
160kg x 1
182.5kg x 1


Very hard rep. I haven't been doing that many heavy squats lately and it shows.

Done.
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Old 01-15-2013, 01:16 PM   #540
Shaun Gross
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Re: Shaun's workout log

Wednesday 16 January 2013

Very tired this morning. My club is having a week off (the coach is going away to a comp with our best lifter) so I had to find alternative arrangments. Home gym is out of the question due to the noise dropping weights outside would produce which would not be appreciated by my wife/baby/neighbours at 6am. I dropped in to a very good gym which has an olympic weightlifting club. Unfortunately they wouldn't let me use the bumpers or bars (which were Eleiko!) because I was new/unproven so I did some powerlifting instead..

Back Squat

20kg x 2 x 5
60kg x 3
100kg x 3
130kg x 3
150kg x 1
170kg x 5 x 3


Squats felt real hard today. Felt like I did not have a lot of strength

Military Press

60kg x 2
75kg x 3 x 5
75kg x 2 x 3


Again these weren't that great. I was lifting on a much thicker bar than I am used to though..

Deadlifts (strapped and in Olympic Lifting shoes, no belt)

60kg x 3
110kg x 3
140kg x 3
160kg x 3
185kg x 5 x 2


These were so weak. I tried to maintain good positions but it was soo difficult. Deadlifting heavy in weightlifting shoes feels like doing them from a deficit! Definitely not used to pulling heavy lately..

Pullups


3 x 5 @ Bodyweight

Completed easily enough.

Going away to the lake for 4 days tonight so hopefully I'll get some good R&R in!
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