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Old 12-20-2012, 01:35 AM   #521
Shaun Gross
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Re: Shaun's workout log

Thursday 20 December 2012

Rest day

Daily Back Squat


90kg
120kg
150kg
170kg
180kg


Solid rep. My ankle/shoulder/wrist/elbow are all sore but the weight was easy. I'm hoping for a good nights sleep then I'll be ready to smash the olympic lifts tomorrow morn.
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Old 12-20-2012, 03:41 PM   #522
Shaun Gross
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Re: Shaun's workout log

Friday 21 December 2012

I feel horrible today. I don't know why..
Just stiff, slow and tired. Sigh..

Snatch

20kg x 3
20kg x 3
40kg x 3
50kg x 3
50kg x 3 (From the hang)
60kg x 4 x 3
70kg x 1


I was lifting like **** today. Kept it light so I didn't hurt myself

Clean and Jerk

60kg x 2
80kg x 4 x 2


Same as above

Front Squats

130kg x 4 x 3

These were too hard for what they were. Stink

Crap day, hopefully tomorrow is better.
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Old 12-21-2012, 03:37 AM   #523
Shaun Gross
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Re: Shaun's workout log

Friday continued

I felt much better after work so I did a tiny bit more

Max HSPU - 15

I had another 3-4 in the tank but I didn't push it.

Bench Press


40kg x 5
70kg x 3
90kg x 1
105kg x 1
115kg x 1


Felt surprisingly good

Back Squat

90kg x 1
150kg x 1
180kg x 1


Good rep.

Gonna smash it tomorrow.
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Old 12-22-2012, 02:31 AM   #524
Shaun Gross
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Re: Shaun's workout log

Saturday 22 December 2012

AM session

Back Squat


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


These were good. Heaviest unbelted set of 5 I've ever done and it wasn't even that hard. A good warmup, haha

Power Snatch

20kg x 2 x 3
40kg x 3
60kg x 4 x 3


Good, fast and powerful. Should've gone heavier but the coach was holding me back. Good technique practice

Power Clean and Push Jerk

60kg x 3
80kg x 4 x 3


Same as above. Fast and crisp. Wanted heavier but not allowed, sigh..

That was me done for the AM. I had a nap then went out for the afternoon and early evening to a family do. Ate crap the whole day and wanted to get in a little bit of work in the evening..

PM session

Deadlifts


- Note, these were done with straps as my hands are a bit torn up and sore. Also I did them beltless and in my olympic lifting shoes.

80kg x 3
110kg x 3
140kg x 3
160kg x 3
180kg x 4 x 3


These were good but still felt surprisingly heavy. First semi-heavy deadlifts since the comp 6 weeks ago. Felt it in my hamstrings!

Daily Bench Press

40kg x 5
70kg
90kg
105kg
115kg


Easy rep. Should go up soon..

Daily Back Squat

90kg
150kg
180kg (belted)


Difficult rep. Understandable after all the volume and deadlifts.

Conditioning

2 rounds of..

4 rounds of tabata 24kg KB swings
1 min rest
4 round sof tabata burpees
1 min rest


KB swings - straight 9's
Burpees - 8/8/6/6, 6/6/6/6


Stuff this conditioning business! haha.
Burpees sucked, not because of wind but because of my very sore left toe which I dropped a 25kg plate on last week. It made burpees miserable.
Either way, my conditioning has gone down the gurgler, I have to do a few of these workouts a week to keep some of it up..

Good days training!
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Old 12-24-2012, 01:19 AM   #525
Shaun Gross
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Re: Shaun's workout log

Sunday 23 December 2012

Complete rest day. My lower back was feeling beat up and I felt crap overall so I did nothing. Turns out it did me wonders..

Monday 24 December 2012

I had some friends come over before weightlifting practice. They wanted to lift on my gear..

Back Squat

60kg x 3
110kg x 1
160kg x 1
180kg x 1


Easy rep

Powerclean

40kg x heaps x 1
60kg x heaps x 1
80kg x 1


Just showing technique to my buddy.

Bench Press


70kg x 3
90kg x 1
100kg x 1
110kg x 1
120kg x 0
(Very close fail, gutted)

Later in the arvo..

Weightlifting practice - Max out session

Snatch

40kg x 4
60kg x 2
70kg x 2
75kg x 2
80kg x 1
85kg x 1
90kg x 0
90kg x 1
95kg x 1
100kg x 0 (Soo close!)
100kg x 0

Very good session today. I got under the 100kg rep well, but my left elbow unlocked and I dumped it. This weight isn't far away. Very happy for how these felt considering I haven't gone over 75kg in a month. Maybe all this technique work is helping!

Clean and Jerk

70kg x 2
90kg x 2
100kg x 1
110kg x 1
115kg x 1
120kg x 1
125kg x 0
125kg x 0

I basically got too scared to get under the 125kg reps. I gotta stop *****ing out. The 120kg rep felt very hard..

Very happy to equal my PR's tonight

Back Squat

130kg x 2
160kg x 1
180kg x 2
180kg x 2
180kg x 2

Strong squats. Felt strong.

Christmas tomorrow!
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Old 12-25-2012, 03:40 PM   #526
Shaun Gross
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Re: Shaun's workout log

Tuesday 25 December 2012

Christmas day.

I've decided to drop the daily squats. Getting a strong squat (which tbh I already have) is no longer the focus and my ankles are getting very sore lately, I just need to recover more. I can squat 180-190kg any day of the week and my Olympic lifts are really lacking so I wanna focus my energy on those..

HSPU - max effort x 3 sets (very long rests)

15 (had more in me), 15, 13

Wednesday 26 December 2012

Hang Snatch triples

20kg x 2
40kg
50kg
60kg x 4 sets


These were a bit rubbish today.

Hang Cleans triples

60kg
80kg
85kg
90kg x 2 sets


These were OK. Bar was crashing on me a bit.

Push Press

90kg x 5
100kg x 5
100kg x 3 (sore elbow)
90kg x 2 x 5


Apart from the sore elbow, these were pretty good.

Clean Pulls


140kg x 3 x 5

Bloody ruthless. The last sets they were getting pretty slow.

Tired as now. Heading to the beach for 3-4 days so that will be nice to get away from it all. Then back into the hard training again..
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Old 12-29-2012, 10:19 PM   #527
Shaun Gross
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Re: Shaun's workout log

Monday 30 December 2012

I've been away at the beach for 4 days. It was amazing although I ate like crap (which is pretty common for me I must admit). A lot of relaxing but I still came back feeling exhausted..

I thought I'd get back into it today with something moderately heavy

Snatch

20kg x 2 x 3
40kg x 2 x 3
50kg x 2
60kg x 2
70kg x 1
80kg x 1
85kg x 1,1,F,F,1


These were a little bit off today. Doing it on my crappy bar (in comparison to the nice Chinese bars at the weightlifting club) made a difference for the worse..

Clean and Jerk

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


Not the greatest today, especially the jerk which was appalling

Back Squat

120kg x 1
150kg x 1
170kg x 1
180kg x 1
185kg x 1
170kg x 3 x 3

These were tough.

That's it for the day.
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Old 01-02-2013, 12:23 AM   #528
Shaun Gross
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Re: Shaun's workout log

Tuesday 1 January 2012

I've been away for a few days. I did a little tabata while I was away which went (predictably) horribly.

4 rounds of tabata HSPU
4 rounds of tabata Pushups


6,6,4,3
10,8,8,8


My triceps died. It sucked.

Wednesday 2 January 2012

Hang Snatch Triples

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


These were real good today. This might be a PR?

Cleans, triples


60kg
80kg
90kg
100kg x 3 sets (Each triple was a PR)
100kg x 1 rep (to clean bar into rack)


Again these were amazing. Each of the first reps of the triples were power cleans and they were bloody easy on 100kg. Stoked about this!

Push Press

90kg x 2 x 5
95kg x 5
100kg x 2 x 5

These felt powerful today. I could've done 105kg for 5 had I gone up but I was protecting the elbow a little bit..

Clean Pulls


140kg x 3 x 5

These were horrible. Completely drained by this point. Good to get some moderately heavy pulling in though.
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Last edited by Shaun Gross : 01-02-2013 at 12:26 AM.
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Old 01-02-2013, 05:13 PM   #529
Shaun Gross
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Re: Shaun's workout log

Thursday 3 January 2012

A buddy came over and wanted to work out. I was not that keen to go heavy but I caught the bug..

Power Snatch

20kg x 3
40kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg
85kg
90kg x 4 fails


These weren't that great today. A few of the 90kg attempts were close but they were slightly forward and I was going into a full snatch anyway.

Clean

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


These were OK as well. Some of them were power cleaned.

Front Squat

130kg x 2 x 3
140kg x 3


Felt weak

Bench Press

60kg x 3
80kg x 3
100kg x 3
105kg x 3
110kg x 1
115kg x 0

See above (felt weak)

Pullups

3 x 5 @ bodyweight
. Elbow felt good. I was good for more but didn't want to push it.

Training tomorrow then going away for the weekend.
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Old 01-04-2013, 12:39 AM   #530
Shaun Gross
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Re: Shaun's workout log

Friday 4 January 2012

Max out day..

Snatch

20kg x 2 x 3
40kg x 3
50kg x 3
60kg x 3
70kg x 2
80kg x 2
85kg x 1
90kg x 1
95kg x 0, 0, 1 (Equals PR)


Happy to equal my PR even though it didn't feel that great today..

Clean and Jerk

20kg x 2
50kg x 2
70kg x 2
90kg x 2
100kg x 2
110kg
115kg
120kg (Equals PR)
125kg x 0, 0


Psyched myself out on this weight again. My first attempt I hit myself in the chin so I know I can get it. Gutted about this, but there is always next time..

Front Squat

140kg x 2
150kg x 2
155kg x 2 (PR for 2)


Hard squats

Snatch Pulls

100kg x 3 x 3

These were terrible. I need to work on them. Technique was way off

Not a bad day overall, I just want to beat these PR's though!

Going away for the weekend, then back to work on Monday and back to training hard..
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