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Old 12-13-2012, 11:27 PM   #511
Shaun Gross
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Re: Shaun's workout log

I forgot to add Thursday's rest day work

Thursday 14 December 2012

Back Squat

100kg, 150kg, 180kg

Easy, beltless single.

I've started up my daily squat again if you can't tell already. I want 200kg by the end of the year and this will make it happen..
I'm experimenting with benching multiple times a week too..
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Old 12-14-2012, 04:13 PM   #512
Shaun Gross
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Re: Shaun's workout log

Saturday 15 December 2012

Snatch Complex - High Hang, Hang (below knee), Floor

About 6-7 sets of 50/55kg
. Felt good and fast. Bar was being kept close

Clean Complex - 2 x Hang Power (below knee) + Hang (below knee)

50kg
60kg
70kg x 3
80kg


Felt OK. Tried my best to keep the bar close.

Back Squats

160kg x 4 x 3

Easy as pie

Military Press

70kg x 5
80kg x 4
75kg x 5


Might be a PR for 4? Failed on the 5th rep.

Strict Pullups

3 x 5

Sore elbows. Gutted
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Old 12-15-2012, 01:00 AM   #513
Shaun Gross
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Re: Shaun's workout log

Saturday continued

Daily Back Squat

100kg, 130kg, 150kg, 170kg, 180kg

Hard today. Tired knees.
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Old 12-16-2012, 01:07 AM   #514
Shaun Gross
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Re: Shaun's workout log

Sunday 16 December 2012

Rest day squats

Front Squats


60kg x 1
110kg x 1
130kg x 1
150kg x 1
155kg x 1


1) Every 30 seconds for 2:00 (5 reps) 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) 1 rep @ 85%


1) 120kg
2) 130kg
3) 140kg


Easy peezy. I'll be nice and recovered for Olympic lifting tomorrow.
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Old 12-16-2012, 01:16 PM   #515
Shaun Gross
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Re: Shaun's workout log

Monday 17 December 2012

Snatch

40kg x 3
50kg x 3
60kg x 3
70kg x 3
75kg x 2 x 3

These felt real good today. This might be a PR for a triple? Either way, I have at least 10kg in me (for a triple that is). Happy with how these are going.

Clean and Jerk

60kg x 2
80kg x 2
90kg x 2
95kg x 2
100kg x 2


These were pretty good as well.

Front Squat

130kg x 2 x 3
140kg x 3


Easy.

Good days training. I might do my daily back squat and daily bench if I have time tonight..
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Old 12-17-2012, 02:26 AM   #516
Shaun Gross
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Re: Shaun's workout log

Monday continued

Bench Press

70kg x 3
90kg
110kg
117.5kg (F)


Crap night with the bench, I shouldn't have done this cold. I need more warmup reps in the future

Back Squat

100kg
130kg
150kg
170kg
180kg


Easy rep. Might push this weight up.

HSPU

6 (easy but fell off wall), 10

Out of practice with this movement. Much harder than it was a month ago..
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Old 12-17-2012, 04:10 PM   #517
Shaun Gross
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Re: Shaun's workout log

Tuesday 18 December 2012

Warmup - 1000m row

3:55. Felt horrible for some reason.

Daily Back Squat


90kg
150kg
172.5kg
182.5kg


Olympic lifting to come after work tonight..
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Old 12-18-2012, 01:45 AM   #518
Shaun Gross
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Re: Shaun's workout log

Wednesday Continued..

Snatch Practice

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


Kept these lighter to practice good technique as per the coach's instructions, even though I really wanted to go heavy..

These felt good but I was basically power snatching and then riding them down. I'm soo slow under the bar still, I'm not really sure how to improve that?

Clean and Jerk

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


Again I didn't go too heavy so I could practice good technique - specifically on the jerks. Everything felt pretty good. My jerks are feeling rock solid!

Back Squats

130kg x 1
160kg x 1
175kg x 3 x 3


Belted up for these. First time wearing a belt in a while and it made a difference. This might be a PR for 3 x 3? Either way, I reckon I could've beaten my old 3RM tonight of 180kg, but lets leave that for another night.

No conditioning tonight - I'm a fat weightlifter now! haha
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Old 12-18-2012, 01:44 PM   #519
Shaun Gross
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Re: Shaun's workout log

Wednesday 19 December 2012

Power Snatch


20kg x 3
40kg x 3
50kg x 3
60kg x 3
70kg x 4 x 3


These were real good today.

Power Clean

60kg x 2
80kg x 3
90kg x 3 x 3


Ditto with these.

Power Clean + 3 x Push Press


80kg
90kg
95kg
95kg
(Power Clean only)

Cut it short here. My left elbow was getting very sore from re-racking the weights. Push Press's were very easy however. I need to fix this problem as it has been hurting over the last week. It must be from pulling with my arms

Clean Pulls


110kg x 3 x 3
140kg x 3


The 140kg was pretty slow to be fair, but I just couldn't be bothered unloading the other guys weights, haha.

Tired now. Daily squat tonight.
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Old 12-19-2012, 02:33 AM   #520
Shaun Gross
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Re: Shaun's workout log

Wednesday continued..

Daily Back Squat

100kg
130kg
150kg
170kg
180kg

Had to belt up for this as I was tired and sore. Difficult rep.

Rest day tomorrow
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