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Post by Jared Enderton on May 12, 2011 23:55:43 GMT -5
Solid work week again man. Just keep plugging away. You always seem to progress because you're so damn consistent.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on May 13, 2011 18:14:54 GMT -5
Monday May 9 Snatch: 86, 88.5, 91, 91, 91, 91, 91, 91 Snatch Pull (floor): 104x2x3, 110x2x2 Power Clean: 97.5, 104.5, 109, 111 PR, 113 PR, 116
Tuesday May 10 Back Squat: 132x2x4, 143x3x3 RDL: 133x2x3, 136x2x2 Bench Press
Wednesday May 11 Power Snatch: 70, 75, 79, 82 PR, 84 PR, 86, 70x4x2 Clean Pull (floor): 137x4x2, 125x2x3
Thursday May 12 Clean & Jerk: 100, 110, 110, 115, 117 Front Squat: 110x2, 120, 129
Friday May 13 Snatch 80, 85, 90, 92 Push Press (behind): 84.5x3, 88.5x3, 93x3, 97.5x2, 102 Deadlift: 140, 150, 160, 170, 185, 175
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Post by Jared Enderton on May 15, 2011 18:45:47 GMT -5
Ah HA! PC and PS PR's. Looks like the PC was 110 before and the PS was 80 before? Nice work man! 7kgs on your POWER total this week. That is how you know you are getting more powerful. Great programming man. Very simple, yet, incredibly efficient.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on May 26, 2011 7:09:49 GMT -5
Yes my old power snatch PR was 80 and old PR power clean was 110. I hit those at the end of last summer at Michigan. I don't always train power clean and power snatch, mostly I will train just one per cycle. Maybe if I trained them more often I would hit PRs more often.
This is a light recovery week before my next cycle. This is also my first week at South Dakota State.
Monday May 16 Snatch: 80x3x1 Snatch Pull (floor): 90x2x3 Power Clean: 90x3x3 Pull Ups
Tuesday May 17 Back Squat: 130x3x3 RDL: 120x2x3 Bench Press
Wednesday May 18 Clean & Jerk: 100x3x1 Clean Pull (floor): 120x2x3 Front Squat: 108x3x1
Friday May 20 Snatch: 70x2x2, 75x2 Jerk (behind the neck): 110x3x1
Saturday May 21 Push Press (behind the neck): 80x3x3 Deadlift: 140x3x3
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Post by Jared Enderton on May 26, 2011 14:44:02 GMT -5
What are your first impressions at SDSU?
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on May 27, 2011 12:14:14 GMT -5
I really like it at SDSU. The O lifts are a big part of their program and they teach them right and their athletes have decent technique. The people I work with are all pretty cool and I like the weight rooms. I like the way they train their athletes. Its legit out here.
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on May 28, 2011 11:56:05 GMT -5
Monday May 23 Snatch: 82.5x3x1, 85x2x1 Snatch Pull (blocks - below knee): 100x3x3 Front Squat: 115x5x3 Cable Low Row
Tuesday May 24 Clean & Jerk: 107.5x4x1 Clean Pull (blocks - below knee): 130x3x3 Push Press (behind neck): 87.5x4x3 Glute Ham Raise, Weighted Overhead Sit Up
Wednesday May 25 Back Squat: 135x5x3 RDL: 130x5x3 Weighted Neutral Grip Pull Ups, DB Bench Press
Thursday May 26 Power Snatch: 70x5x3 Jerk (behind neck): 120x4x1 Deadlift: 155x5x2 Face Pull, Weighted Russian Twist
Saturday May 28 Snatch: 65, 70, 75, 80, 85, 87.5, 90, 90, 92.5, 92.5, 92.5 Clean & Jerk: 80, 90, 100, 110, 115 (missed jerk), 115, 120, 125 (missed jerk) BB Split Squat
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Post by Jared Enderton on May 28, 2011 20:27:00 GMT -5
How would you consider this week? Positive? Kind of neutral?
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on May 29, 2011 13:29:24 GMT -5
I would say this was a positive week. Snatches and all of Monday's workout went well. CJ on Tuesday was kind of light. I feel like I can handle higher percentages on CJ than on snatch. Back squat wasn't terribly challenging but I think I'm doing a better job of progressing to heavier weights rather than killing myself with heavy weights right off the bat. Thursday was solid as well. I am happy with Saturday but I would have liked to hit more than 90 on snatch, as you can see with my three attempts at 92.5. I think 120 on CJ is pretty solid considering my PR is 126.
What are your thoughts?
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Jun 4, 2011 16:48:17 GMT -5
Monday May 30 Snatch: 85x2x1, 87.5x6x1 Snatch Pull (blocks - below knee): 105x3x3 Front Squat: 117.5x3x3, 122.5x3 Cable Low Row
Tuesday May 31 Clean & Jerk: 107.5x2x1, 110x3x1 Clean Pull (blocks - below knee): 135x3x3 Push Press (behind neck): 90x4x3 Glute Ham Raise, Weighted Overhead Sit Up
Wednesday June 1 Back Squat: 140x3x3, 145x3 RDL: 135x4x3 Weighted Neutral Grip Pull Ups, DB Bench Press
Thursday June 2 Power Snatch: 72.5x3x3, 75x3, 80x2 Jerk (behind neck): Up to 112.5 Jerk: Up to 115 Deadlift: 160x3x2, 160x7 Face Pull, Weighted Russian Twist
Saturday June 4 Snatch: 67.5, 72.5, 77.5, 82.5, 87.5, 87.5, 87.5, 92.5, 95, 95, 95 Clean & Jerk: 85, 92.5, 100, 107.5, 112.5, 117.5, 122.5, 127.5 (missed clean)
Saturday's total comes out to 215. My best meet total is 216. 127.5 on CJ was a PR attempt.
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Post by Jared Enderton on Jun 11, 2011 15:29:50 GMT -5
Whoa dude, another solid week. 215 total ain't bad at all. Lets see a 220 total today!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jun 13, 2011 21:48:59 GMT -5
Monday June 6 Snatch: 82.5, 85, 85, 87.5, 90, 90, 90 Snatch Pull (blocks - below knee): 107.5x3x3 Front Squat: up to 127.5x1 Cable Low Row
Tuesday June 7 Clean & Jerk: up to 110 Clean Pull (blocks - below knee): 140x3x3 Push Press (behind the neck): 95x2x2
Thursday June 9 Military Press: up to 70x2 Pull Ups, Weighted Sit Ups, Face Pulls
Friday June 10 Snatch: 80, 85, 90, 95, 95, 95 Back Squat: up to 150x1
Saturday June 11 Clean & Jerk: 110, 115, 120, 125, 127.5 (missed clean)
My knees were bothering me this week so I backed off on Wednesday and Thursday. 125 CJ on Saturday is 1 kg shy of my best CJ.
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Post by Jared Enderton on Jun 18, 2011 15:19:09 GMT -5
Nice job on the 125 dude...Attacking PRs all the time, nce work. is your cj to 110 on tues what the proram says to do? How about the sn to 90 on fri?
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STOCKS
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Mr. Consistency
Posts: 104
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Post by STOCKS on Jun 19, 2011 14:19:36 GMT -5
Thanks Jared. I've still been doing my own programming. I have been using my snatches on Monday and CJ on Tuesday to get a little more volume in and go a little lighter so I'm not tanked the rest of the week. My next cycle will still be my own programming. I'm still contemplating whether I should do that 10 week cycle from Everett's book. Maybe I'll modify it? Who knows. Maybe I'll post that program on here if you wanna see what it looks like.
Monday June 13 Snatch: up to 90 kg (opener) Back Squat 150x2x1
Tuesday June 14 Clean & Jerk: up to 120 kg (opener) RDL
Thursday June 16 Snatch: 80x3x1 Clean & Jerk: 100x3x1
Friday June 17 Snatch: 50x3x1 Clean & Jerk: 70x3x1
Saturday June 18
STAR OF THE NORTH GAMES
85 kg Class
Snatch: 91, 91, 95 Clean & Jerk: 120, 125, 128 Total 219
128 on CJ is a 6 kg meet PR, 2 kg all time PR. 219 total is a 3 kg PR.
Left some snatches out front. I was counting attempts for myself so that was again a struggle. My CJ warm ups were really rushed. But they felt amazing on the platform.
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Post by Jared Enderton on Jun 26, 2011 15:58:49 GMT -5
I say stay away from his program, but that's just my opinion. As long as you get stronger I really don't care though haha.
Way to come back and go 3/3 on the clean/jerk. That shows a lot of character man
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