Gaz's Strength Log

[gazhatton]

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

 

[gazhatton]

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

 

[gazhatton]

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!!! But the break seemed to have done me good. Looking forward to oly sesh on Friday now.

 

[gazhatton]

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.

 

[gazhatton]

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.

 

[gazhatton]

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

 

[gazhatton]

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!

 

[gazhatton]

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.