PDA

View Full Version : The Ace of Spades!



GBMarkus
12-04-2006, 06:41 AM
The board I used to post my log at is down. I hope I don't lose it cause it had 55 pages of training.
Ok, so here is the deal. I'm 17 years old, weight 76 kgs(bulking obviously haha), just want to have all around strength and do olympic lifting. I had a dislocated rib and a gastritis that made me be 4 months away(and lose 5 kgs during it. I have gained one back, 9 to follow). Now I am back. Weights in kgs:

Olympic Lifting Clean and Jerk Day 27/11/06
Military Press
25x5
35x5
45x5
55x5
65x1 LOL! WTF? Old max for 5 reps. Next time get more work with 60 and 50.

Clean and Jerk
30x4+4 high hang
40x3+4 high hang
50x3+3 high hang
55x3+3 high hang
60x3+3 high hang
70x2 First pull was godly.
75x2+2 second jerk was not good.
80x1+2 Both awfull jerks
85x1+0 GOD DAMN IT

Back Squats
70x5
80x5
90x5
100x5 almost no rest till here, no more than 30 secs between sets
110x5 meh

Ok workout. Maxes before the lay off were: mp 70, cj 85, bsquat 140.

GBMarkus
12-04-2006, 06:41 AM
Olympic Lifting Snatch Day 30/11/06
OH Squats+Coach Press warmup
25x5+5

Snatch
30x5 high hang
40x4 low hang
45x2+1 low hang+floor
50x2+1
60x2
65x1 nice, failed at this last week
70x0 ****.
70x0 didn't pull high enough. almost almost got under. oh well.

Abs
BWx15

Hypers
BWx15

Pressed for time. Done in 30 minutes. Today and tomorrow I pay my dues.

GBMarkus
12-04-2006, 06:41 AM
Assistance and MASS Day 1/12/06
Behind the neck jerk
20x5
40x4
50x3
60x3
70x3
80x2 - not good opening on first rep
90x1 old max, haha! not good opening. I can get 100 if I open wide easily.

Power Clean
30x5 high hang
40x5 high hang
50x5 high hang
60x3 2 low hang + 1 floor

High Pulls from floor to about 10 cms above navel
70x5
80x5
90x5
100x5

Front Squats
85x8 threw me to the floor lol
85x8
85x8
85x8

Definitly paid my dues today. Squats were killer. High pulls were not very heavy. I wasn't feeling mighty on the 60 powerclean though. I wanted to do 5 from low hang. Oh well.

GBMarkus
12-04-2006, 06:42 AM
Assistance and MASS Day 3/12/06
Good Morning
20x5
30x5
50x5
60x5
70x5
80x5
90x3
100x2 -- PR, but I didn't go deep enough so not gonna count it.

Power Clean
30x5 high hang
40x5 high hang
50x5 high hang
60x3 high hang (pr kind off)

Snatch Pulls
70x5
80x5
90x5
100x5 pr

Front Squats
90x8 easier than 85x8 two days ago
90x8
90x8 pr

Beautiful as you can get stronger in two days. Even more if you only had 6.40 hours of sleep. Really happy with these. Everything was damned stronger. If I could keep this for two months I would be God.