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Old 01-30-2013, 03:19 PM   #551
Shaun Gross
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Re: Shaun's workout log

Wednesday night continued..

Man my hamstrings are sore. I decided to skip the pulls (which is happening alarmingly regularly - I gotta put a stop to that) and just do the back squats. Although I squat high-bar, they were still very difficult due to my sore hamstrings so I kept them light.

Back Squats (No belt)

20kg x 3
70kg x 3
100kg x 2
130kg x 2
150kg x 1
160kg x 4 x 3

Completed with difficultly. I was having all sorts of knee and quad pain doing this, probably due to my weakened hamstrings. Glad to get the sets done though.

Big day of rest on Thursday, then hopefully I'll be ready to smash it on Friday.
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Old 01-31-2013, 01:09 PM   #552
Shaun Gross
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Re: Shaun's workout log

Friday 1 February 2013

Wow it's February already - The year is racing along!

My hamstrings are sill quite stiff, and right knee was hurting, but after I warmed them up, I felt pretty good. I kept it light this morning as we are going to 95% tonight (my first double day).

Snatch Complex - 2 x (Hi-Hang, Hang, Full) - 6 snatches in total

20kg
40kg
50kg
60kg
60kg
60kg


Those last snatches get freaking tough after doing 5 right before them with no break. I was breathing very hard (out of condition right now). The snatches were comlpeted easily enough though

Power Cleans

60kg x 3
90kg x 4 x 3


Easy powercleans. My ripped up right thumb was bothering me though

Snatch Grip BTN Press

40kg x 5
60kg x 2 x 5
60kg x 3
55kg x 2 x 5


Another horrible movement. Happy enough with my strength in these though. My hands feel ripped up from the straps during the snatch complexes. Hopefully they will heal up over the day, to be ready for tonight.
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Old 02-01-2013, 12:47 AM   #553
Shaun Gross
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Re: Shaun's workout log

Friday Evening..

My hands are pretty beat up from this morning and the rest of the week. Stink buzz..

Snatch

20kg x 2 x 3
40kg x 3
60kg x 2
70kg x 2
80kg x 1
85kg x 1
90kg x 0, 1, 1, 0, 0


2 fails and 3 misses at 90kg. Not happy with this. Technique was just off tonight. Gutted..

Clean and Jerks


60kg x 3
80kg x 2
90kg x 2
100kg x 1
110kg x 1
115kg x 2 x 1


Cleans felt like rubbish due to my sore hands. My jerks felt real good though. Happiest I've been with them in a long time.

Front Squats (no belt)

110kg x 2
125kg x 2
140kg x 2 x 2


Easy.

Snatch Pulls

100kg x 3
60kg x 3
90kg x 3
90kg x 3


I just can't hit my hips with these for some reason - I don't know what it is. These are frustrating me to no end.

That's it for the day. Not the greatest but I got some good volume in at least..
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Old 02-03-2013, 12:37 AM   #554
Shaun Gross
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Re: Shaun's workout log

Saturday 2 February 2013

I spent the morning doing yardwork in the sun. Very tough and draining work.
Since I wasn't able to make it to the club this morning, I planned on doing the work on my equipment at home, but I had some pretty bad knee pain and my hands were feeling beat up so I skipped it instead and did some bench press, haha.

Bench Press

20kg x 5
70kg x 3
90kg x 1
100kg x 1
110kg x 1
115kg x 1
100kg x 3 x 5


Some good volume in here. The 115kg was difficult.

Bodyweight pullups

3 x 7

Completed. Nice to do (relatively) big sets of pullups again.

Rest up tomorrow then a double day on Monday.
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Old 02-03-2013, 01:30 PM   #555
Shaun Gross
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Re: Shaun's workout log

Monday 4 February

AM session

Muscle Snatch

20kg x 3 x 3
40kg x 2 x 3
50kg x 3
50kg x 3
60kg x 3 (ugly)
50kg x 3

Weird excersise for me, due to the fact I've been cueing myself for the last 15 months not to press out my snatches.

Back Squat

40kg x 3
90kg x 3
120kg x 2
140kg x 5 x 5


Kept these at a moderate weight. Still felt surprisingly tough but no danger of failing. My right knee is still not enjoying it.

Military Press

65kg x 3 x 5
70kg x 2 x 5


Piece of cake.

I kept things relatively light this morning, in preparation for tonights 95% lifts. Looking forward to them.
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Old 02-04-2013, 01:37 PM   #556
Shaun Gross
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Re: Shaun's workout log

Monday PM session

Snatch

20kg x 3 x 3
50kg x 3
60kg x 2
70kg x 2 x 2
80kg x 2 x 1
85kg x 1


Nice crisp singles. Felt good. I will open on 80kg on saturday to play it real safe.

Clean and Jerk

50kg x 3
70kg x 2
90kg x 2
100kg x 1
110kg x 3 x 1


Jerks felt amazing. Cleans felt crap.

Front Squat


110kg x 2
140kg x 3 x 3


Tough after this morning

Clean Pulls

140kg x 4 x 3


This movement is starting to click. Happy about that.
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Old 02-04-2013, 01:40 PM   #557
Shaun Gross
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Re: Shaun's workout log

Tuesday 5 February 2013

I feel like a train wreck this morning...

I weighed in at 95.0kg with trackpants, tshirt and long socks on. I should be good to be sub 94kg on Saturday.

Power Snatch from Blocks


20kg x 2 x 3
50kg x 3
50kg x 3
65kg x 2 x 3
70kg x 2 x 3


These felt good, although my pubic bone is feeling pretty sore.

Power Clean from Blocks


50kg x 3
70kg x 3
90kg x 2 x 3 (F on last rep of last set)
80kg x 2 x 3


I was hopeless on these. Also I'm getting a fair amount of knee pain in my right knee which sucks

Push Press


60kg x 2
90kg x 3
100kg x 2 x 3
105kg x 3


Felt strong. Sore elbows now though.

Skipped the good mornings through lack of time.

Average days training, I find it hard the day after double days.
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Old 02-07-2013, 06:06 PM   #558
Shaun Gross
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Re: Shaun's workout log

Wednesday 6 February

Snatch standing on 25kg plates

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


These felt good.

Clean standing on 25kg plates

60kg x 2
90kg x 2
100kg x 4 x 2


Some reps were amazing, other's were crap.

Left it there for the day due to lack of time.

Friday 8 February

Comp day tomorrow so we kept it light today.

Power Snatch

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


Easy as

Power Clean and Jerk


50kg x 3
70kg x 2
80kg x 2
90kg x 1
90kg x 1


Easy, Crisp reps.

Front Squats

115kg x 3 x 2


Easy.

I'm feeling good for tomorrow and I weighed in at 94.1kg - I should be good for the 94kg class tomorrow!
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Old 02-10-2013, 02:46 PM   #559
Shaun Gross
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Re: Shaun's workout log

Saturday 9 February

Olympic Lifting Competition


I weighed in at 93.2kg, and quickly scoffed back some muesli and oranges and felt much Better

Snatch

20kg x 5 x 3
40kg x 3
50kg x 2
60kg x 2
70kg x 2
80kg x 1 x 2


Attempts

85kg x 1 - I almost threw it behind due to the bar spinning so well, haha.
90kg x 1 - Good rep, powersnatched it by accident
95kg x 0 - Bad attempt. I really whacked it off my groin which still hurts 2 days later. I should've got this.

Clean and Jerk

20kg x 2 x 3
60kg x 2
80kg x 2
90kg x 2
100kg x 1
110kg x 0
- (Freaked out here a little bit)

Attempts

110kg x 1 - Easy.
115kg x 1 - Ugly jerk, managed to save it.
120kg x 0 - Very strong clean, however I apparantly pressed out my jerk. Everyone who sore it thought it was a particularly rough call, but hey.

Total - 205kg. 10kg below PR, but first time in a competition.

I'm happy enough with my performance at my first comp. It would've been nice to make my 3rd attempts but that's OK. Onwards and upwards!
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Old 02-10-2013, 02:48 PM   #560
Shaun Gross
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Re: Shaun's workout log

Monday 11 February 2013

Back it at this morning

Snatch


20kg x 3 x 3
50kg x 3
60kg x 2
70kg x 2
80kg x 3 x 1


All very easy crisp reps.

Clean and Jerk

60kg x 3
80kg x 2
95kg x 1
105kg x 2 x 1
110kg x 1


Again, all good reps.

Front Squat

90kg x 3
120kg x 3
140kg x 3 x 3


Harder than they should be

Clean Pulls


130kg x 4 x 3

Positioning is much better.
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