Gaz's Strength Log

Discussion in 'Training Logs' started by gazhatton, Aug 26, 2010.

  1. gazhatton

    gazhatton White Belt

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    Location:
    Manchester, England
    Been meaning to do this for some time but now I've started Oly lifts I really want to keep a track on my progression.

    Age: 28
    Height: 5"10
    Weight: 80kg

    Current max's:
    DL: 160kg x 1
    Sq: 100kg x 4
    Bench: 90kg x 2
    OHP: 50kg x 3

    Goals:
    DL: 200kg
    SQ: 160kg
    Bench: 140kg
    OHP: 80kg

    I also want to get good at the oly lifts but it's way to soon to think about weight on these as I'm still learning how to do them.


    Tues 24/08/10 10.00am - Gym Session

    Warm up - 1km rowing machine (hardest resistance)
    4min 15sec (best time yet)

    Squats

    Warmup:
    BW
    Bar
    40kg
    60kg

    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 2

    Squats were full squats as usual but a bit dissapointed as I did 100kg x 4 previous week but felt weak & light headed this morning (note to self EAT MORE BREAKFAST!).

    Bench

    Warmup:
    Bar
    40kg

    60kg x 10
    70kg x 5
    80kg x 5
    90kg x 2 (spotter helped on last rep of 3 so not counted)
    100kg FAIL (have previously lifted this but got WAY too much help of spotter this morning to count it)
    60kg x 11 (speed set to failure)

    BW Inverted Rows

    Set 1 x 15
    Set 2 x 12
    Set 3 x 10
     
    Last edited: Aug 26, 2010
  2. gazhatton

    gazhatton White Belt

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    Location:
    Manchester, England
    Thursday 26/08/10 - Gym Session - 10.00am

    Warm up
    1km Rowing (hardest resistance) - 4min 18sec

    Deadlifts

    Warm up
    60kg x 10
    90kg x 5

    120kg x 5
    140kg x 3
    150kg x 1
    160kg x 1
    165kg x 1 (new PR!)


    Over Head Press (strict, no leg push)

    Warm up
    Bar x 8
    40kg x 5

    42.5kg x 5
    45kg x 5
    47.5kg x 3
    50kg x 3
    55kg x 2


    Core Work

    Circuit of the following x 2

    Kneeling Ab Wheel Rollouts x 10
    Seated Med Ball Twists (feet elavated) x 50 (25 each side)
    Plank 30 secs
     
    Last edited: Aug 31, 2010
  3. gazhatton

    gazhatton White Belt

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    Location:
    Manchester, England
    Tuesday 31/08/10 - Gym Session

    Trained with a few guys I work with at a different gym for a change, those pussies dont do squats/deadlifts or anything else deemed too hard/that involves actual functional strength - left them on machines while I got busy.

    Rowing 5 mins (not sure of distance as a diff machine to the one I use! It was on "Olympic" difficulty but didnt feel like any resistance!)

    Squats

    Warm up
    BW
    Bar
    40kg
    50kg

    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 3
    110kg x 1 (new PR!)

    PR felt good, was especially suprised how controlled my descent was.


    Standing OHP

    Warm up
    Bar

    40kg x 5
    50kg x 5
    55kg x 3
    60kg x 4 (This is a new PR but they ended up turning into push-presses :icon_conf!)


    DB Clean & Press

    70lb DB x 5 each side
    75lb DB x 3 each side
    80lb DB x 3 each side (alternated arms)

    These felt good and it feels like the oly stuff was paying off on these.


    Upright Rows

    30kg 4 x 6

    Chin Ups

    BW x 5
    Weighted 5kg x 5
    Weighted 7.5kg x 3
    Weighted 10kg x 2 (neeeeaaarly 3!)

    Core Work

    Kneeling Ab wheel rollouts x 10
    Incline situps with 5 kg plate on chest x F

    2 circuits of the above


    Good session today, I'd had a few days off over the bank holiday weekend and celebrated my Daughters 1st Birthday!!! :D But the break seemed to have done me good. Looking forward to oly sesh on Friday now.
     
    Last edited: Aug 31, 2010
  4. gazhatton

    gazhatton White Belt

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    Location:
    Manchester, England
    Friday 03/08/10 - Oly Session

    Worked on Snatch today (not power snatch, with full OH squats)

    Stared out with some OH Squats

    Snatch (started out with a broomstick as this is only my 3rd time!)
    Worked up to 25kg, the goal is to get to 40kg so I can get my name on the board!! :icon_chee

    Did some Hang snatches

    Powerclean & Jerk

    Worked up to 55kg


    Front Squats

    40kg x 3
    60kg x 3
    70kg x 2
    80kg x 1

    Unfortunately my pants completely split during my 2nd set of squats!! ha ha :redface:

    I'll get more specific with set/weights when I'm know exactly what i'm doing but for now my concentration is on technique.
     
  5. gazhatton

    gazhatton White Belt

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    Location:
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    Sunday 05/09/10 - Oly session

    Warm up

    Snatch balance exercises

    Hang Snatch

    Started off with the aluminum bar (10kg) and worked up to a total weight of 25kg

    Snatch (From floor with full squat)

    Oly Bar for these and got a PR of 40kg for a single! This gets me on the board!!

    Cleans (never done these before, these were full cleans from floor with full squat)

    Worked up to a single PR of 60kg and got a few compliments aswell!!

    Front Squats with Spilt Jerk

    Doing 3 front squats and then a split jerk, worked up to 40kg on these & then did a final set of just front squats at 50kg

    Jumping exercises

    Trying to cover as much distance in 3 jumps!

    Well chuffed to be on the board in just 4 sessions and have to say i've never trained anywhere with such a good atmosphere. The coach, Les, is like a 2nd Father to the kids and is very well respected in the area. He has given my his time and advice for free and the other guys there have been a big help aswell. He has guys coming from miles away to train there and there are NO egos at all. I'm lucky to have a place like this 2 mins from my house.
     
  6. gazhatton

    gazhatton White Belt

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    Location:
    Manchester, England
    Wednesday 15/09/10 - Oly Session

    1st day back after a week holiday in Portugal, felt a bit rusty!

    Warmup - skipping followed by stretching

    Snatch balance exercises

    Hang Snatch

    Snatch - 35kg (right shoulder felt very tight on these)

    Power Clean & Jerk - 60kg (jerk felt much better than ever)

    Back Squats - worked up to 100kg double
     
  7. gazhatton

    gazhatton White Belt

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    Location:
    Manchester, England
    Friday 17/09/10 - Oly Session

    Skipping and streching to warm up

    Snatch balance exercises

    Hang Snatch up to 35kg and left it at that as right shoulder felt a bit tight

    Clean pull then Squat Cleans (1 rep of each for total of 2 each) - focused on technique

    Clean & Jerk - set new PR at 60kg and got my name on the board for C&J!!

    Clean Pulls - 70kg

    Front Squat x 3 then 1 Jerk - worked up to 70kg


    Ive now got a weight on the board for the Snatch (40kg) & C&J (60kg) at a BW of 80kg.

    Gonna work on getting these numbers up to Josh's (17 year old who has a Snatch of around 120kg & C&J of 165kg!! Jeez the kid was back squatting 180kg today at a BW of around 90kg!! ha ha thats sick lifting!! Its gonna take a long time to get anywhere near that level!
     
  8. gazhatton

    gazhatton White Belt

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    Location:
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    Sunday 19/09/10 - Oly Session


    Skipping & streching to warmup

    Snatch Balance Exercises

    Snatch pulls & Snatch from floor

    Snatch - worked up to a single of 42kg but wouldnt have been allowed in comp as arm wasnt straight, ok as a training weight though

    Snatch Pulls - 50 - 60kg felt like i was getting the hang of these

    Jerks - worked up tp 55kg x 3

    Back squats - just did 2 sets of 5 with 80kg as had to go

    Shoulder felt good and as I right this the following day still feels fine.
     

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