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Old 11-14-2014, 06:54 AM   #1
Weight Thrower

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Weight Thrower's training log: Throwing weights and banging plates.

Quick bio: used to train hard till two years ago, but with my first child and taking a second job training has stopped. Feeling sluggish and lazy so trying to get back at it. Started training 10/12/14 and about a month in training now making some good progress. Trying to beat previous maxes. I train for fun as it's my time of peace.

Personal bests:
Age-29 height-5'4" weight- 148lbs
Squat- 415lbs
Bench- 300lbs
Deadlift- 435lbs
Sohp- 205lbs

Current start training life 10/12/14
Age-31 height-5'4" weight- 133lbs
Squat- 230lbs
Bench- 170lbs
Deadlift- 265lbs
Sohp- 135lbs

My training log will be a novice attempt of oly lifting with a mix of powerlifting.

This post will be updated from time to time.


Last edited by Weight Thrower; 11-23-2014 at 01:11 PM.
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Old 11-14-2014, 06:55 AM   #2
Weight Thrower

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Estimated max are plugged into 1 rm calculator
Lifts:
Snatch
estimated max ~115.5lbs 10/16/14
estimated max ~133.5lbs 10/19/14
135 x1 actual max 10/21/14
estimated max ~133.5lbs 10/23/14
estimated max ~136lbs 10/27/14
estimated max ~138.5lbs 10/31/14
estimated max ~144lbs 11/4/14
150 x1 actual max 11/9/14
estimated max ~146.5lbs 11/13/14
Estimated max ~149lbs 11/23/14
155 x1 actual max 11/29/14
165 x1 actual max 12/7/14
152.5 x2 12/14/14

Power snatch
140 x1

Snatch grip high pulls
135 x3 10/18/14
147.5 x3 10/25/14
135 x3 11/4/14
102.5 x3 11/8/14
150 x3 11/19/14
165 x3 11/23/14
170 x3 12/1/14

Snatch pulls
205 x3 11/9/14

Clean and Jerk
estimated max ~132lbs 10/16/14
estimated max ~154.5lbs 10/19/14
estimated max ~162.5lbs 10/25/14
190 x1+1 actual max 11/9/14
195 x1+1 actual max 11/16/14
205 x1+1 actual max 11/29/14
187.5 x2+1 12/5/14
215 x1+1 actual max 12/7/14

Clean
185 x1 actual max 10/21/14
estimated max ~181lbs 10/29/14
205 x1 actual max 11/16/14

Power clean
120 x3 11/5/14
142.5 x2 11/14/14
195 x1 actual max 11/16/14

Clean grip high pulls
165 x3 10/18/14
202.5 x3 10/23/14
207.5 x3 10/27/14
175 x3 11/7/14
225 x3 11/16/14

Power jerk
100 x3 11/5/14
142.5 x2 11/14/14

Push Press
estimated max ~173lbs 10/31/14
estimated max ~171lbs 11/4/14

Standing overhead press
estimated max ~139.5lbs 10/20/14

Sots press
95x3 12/7/14
80x8 12/14/14

Squat
170 x11 estimated max ~231.5lbs 10/12/14
195 x9 estimated max ~253lbs 10/16/14
215 x10 estimated max ~286lbs 10/20/14
230 x9 estimated max ~298.5lbs 10/25/14
252.5 x7 estimated max ~311lbs 10/27/14
232.5 x11 estimated max ~317lbs 11/4/14
252.5 x9 estimated max ~327.5lbs 11/19/14
277.5 x7 estimated max ~341.5lbs 12/1/14

Front Squat
150 x10 estimated max ~199.5lbs 10/18/14
155 x11 estimated max ~211.5lbs 10/23/14
180x11 estimated max ~245.5lbs 11/7/14
195x9 estimated max ~253lbs 11/14/14
227.5 x7 estimated max ~280lbs 12/14/14

Overhead squat
117.5 x7 estimated max ~144.5lbs 11/5/14

Bench
135 x13 estimated max ~193lbs 10/12/14
145 x12 estimated max ~202.5lbs 10/23/14

Deadlift
210 x8 estimated max ~265.5lbs 10/12/14
325 x1 actual max 10/21/14
275 x10 estimated max ~ 366lbs 11/13/14
310 x6 estimated max ~371lbs 11/23/14
With elite fts pro short gray bands ~150lbs@top
195~345 x1 10/21/14

Dead hang Pull-ups
Bodyweight(135lbs) x12 estimated max ~188.5lbs 10/12/14
Bodyweight(131lbs)+15lbs x9 estimated max ~189lbs 10/23/14

Bent over rows
115 x10 estimated max ~153lbs 10/29/14

DB standing over head press
90 x13 estimated max ~128.5lbs 10/14/14

DB bent over rows
110 x13 estimated max ~157lbs 10/14/14


Last edited by Weight Thrower; 12-14-2014 at 11:45 AM.
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Old 11-14-2014, 07:09 AM   #3
BellyDownArmbar

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In.

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Old 11-14-2014, 07:26 AM   #4
SexyMahnaz

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Kinda cool that you can OHP more than your bodyweight without any training.

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Old 11-14-2014, 08:25 AM   #5
Weight Thrower

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Quote:
Originally Posted by SexyMahnaz View Post
Kinda cool that you can OHP more than your bodyweight without any training.
My second job keeps me in somewhat shape. Moving semi heavy/heavy packages for 3-5+ hours straight. A lot of pushing,pulling, and overhead pressing. Estimating 1000-2000 boxes a night. Rough average per box ~40lbs.

Took a couple days off with a little cold. Better now so i felt i needed to get in to get somethin done. Not following any program anymore but just winging it based off what I feel. Brief session as I'm not feeling 100%. A couple pr's so pretty good session. Snatches felt ok but far from good. Proof is the fact i can power snatch the same weight as I can snatch. Technique still needs to be worked on to get under the bar if i want to increase my snatching ability. Although i could always just power snatch(which is what I've always done in the past but never pushing myself)i find it fun to snatch. I find it of a slight interest that without training the deadlift really, it's increasing due to a lot of squatting and pulling from the ground doing the oly lifts. And on a personal note my deadlift has always been about 20lbs difference between my squat. Seems with the amount of pulling and working on the speed of the bar is also helping for a bigger deadlift.

11/13/14
Bodyweight- 133lbs

Snatch (training max- 150lbs)
75 x3+1x3 (50%) (floor,hang below knee,hang above knee+ drop snatch) counts as 3+1.
97.5 x2+1 (65%) (floor,floor+ drop snatch)
112.5 x2+1 (75%) (floor,floor+ drop snatch)
127.5 x1+1 (85%) (power snatch+snatch)
137.5 x1+1x5 (92%) (power snatch+snatch) doubles pr
Was originally gonna do 3 sets for doubles at 92% but felt good to go for 5 as I knew I wasn't doing much in this session.

Clean grip Deadlift (training max- 325lbs)
210 x5 (65%)
242.5 x3 (75%)
275 x10 (85%) pr
Estimated max ~366lbs
Last set was able to get 7 reps with the clean grip before i had to switch to over/under grip. Grip strength is holding me back as I felt i probally should have been able to get a couple more reps. 1sec pause between reps to reset position and grip. No touch n go.

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Old 11-14-2014, 09:01 AM   #6
NurseKnuckles

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Fuck yeah! In, Broski!

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Old 11-14-2014, 02:25 PM   #7
Weight Thrower

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Snatches felt really good and fast on the pull. Still need to be quicker under the bar. I have a tendency to power snatch instead of getting under the bar or riding it down. Power cleans/cleans I'm comfortable with being self coached. I'm sure there is some flaws that still need to be worked on. The jerks felt great. I'll need to increase the percentages for front squats to stay away from high reps as I'm losing the rack position around 7 reps and is uncomfortable when the bar is coming off my finger tips one by one. Felt I could've had 1-2 more reps.

11/14/14
Bodyweight- 133lbs

Snatch (training max- 150lbs)
67.5 x1+1+1x3 (45%) warm up. floor,hang below knee,hang above knee
112.5 x2x4 (75%) doubles from the floor.

Power clean+power jerk(1+2) (clean n jerk training max-190lbs)
95 x3+1x3 (50%) warm up. Floor,hang below knee,hang above knee+jerk (3+1)
142.5 x1+2x4 (75%) first two sets were split jerks and last two were power jerks.

Front squat (training max- 245.5lbs)
172.5 x3 (70%)
182.5 x3 (75%)
195 x9 (80%) pr
Estimated max~ 253lbs

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Old 11-16-2014, 12:34 PM   #8
Weight Thrower

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11/16/14
Bodyweight-??

Warmup with snatch 3positions+ drop snatch.
Bar x3+1x3 sets

Power clean and jerk (training max- 190lbs)
95 x3+1x3sets (50%)
127.5 x2+1 (65% +5lbs)
147.5 x2+1 (75% +5lbs)
167.5 x2+1 (85% +5lbs)
185 x1+1 (97%)
195 x1+1 5lb pr
Clean and jerk (training max- 190lbs)
205 x1+(X) missed the jerk.
Well this is a clean pr. But I screwed up the drive for the jerk. Was able to get pr's on my power clean+jerk so overall felt pretty good.

Clean high pull (clean training max- 205lbs)
225 x3x4sets (110%)
Felt taxed doing these but the bar was moving decent.

Snatch grip BTN push press+drop snatch (snatch training max- 150lbs)
112.5 x5+1x5sets (75%)

Snatch 3position (floor,hang below knee,hang above knee) complex+ drop snatch
95 x3+1x3 sets


Last edited by Weight Thrower; 11-16-2014 at 02:23 PM.
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Old 11-16-2014, 01:11 PM   #9
NurseKnuckles

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What throwing events?

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Old 11-16-2014, 01:19 PM   #10
Weight Thrower

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Quote:
Originally Posted by NurseKnuckles View Post
What throwing events?
Huh? I don't shot put or javelin if that's what your referring to. My log is just my novice attempt of oly lifting. I'm not in any prep for any competition. Just like to throw weights over my head and get generally stronger.

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