olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Sept 8, 2009 14:04:36 GMT -5
Excuse me for the long break in the training log...
But Friday the 4th. Light Snatch and Cleans to keep the body moving. Mostly because I knew the next day, Sat., I would be going up to the St. Paul to train with another Weightlifting Club. And when I do, i push a little harder than usuall.
So Sat. Snatch- 60x3, 70x3, 80x2, 90x2, 100x1, 105x1, 108x1, 110x1(Miss), 110x1, 112x1, 114x1(PR), 116x1(Miss), 116x1(PR), 110x1. Cleans- 60x3, 80x2, 90x2, 110x1, 120x1, 130x1, 135x1, 140x1, 145x1, 150x1(Miss), 150x1(PR) Light Block Cleans Snatch Balance (Think Overhead Squats)- 60x3, 80x2, 90x1, 100x1, 110x1, 115x1, 120x1 Core Work...
3 hour fucking workout and I was dead...
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Sept 8, 2009 14:08:11 GMT -5
Mondays Workout 1st Session Snatch- 60x2, 80x2, 90x2, 100x1, 105x2, 110x2(Miss second), 110x1, 110x2(miss second), 100x2 Snatch Balance- 60x3, 70x2, 80x2, 90x2, 100x2, 110x2, 116x1 Glute Ham Raise- 3 Sets of 5 Core
Second Workout Back Squats- 100x3, 110x3, 130x2, 140x2, 150x2, 160x2, 175x2, 175x1, 175x2(miss second), 160x2 Light Snatch work. Low Back Work
I am starting to enjoy Snatch Balance. It allows me to hold weight overhead that i have not snatched yet, and get a feel for before I do snatch it.
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Sept 8, 2009 14:10:51 GMT -5
Tuesdays Workout 1st Sess. Clean and Jerk (Elbow was feeling good so what the hell)- 60x3, 90x2, 108x2, 115x2, 125x2, 130x2, 135x1, 135x1, 140x1(miss) 130x1 (had nothing in the jerk. Either dead from the day before or 2.5 weeks off of jerking and that's what i get) Block Clean light Core work
We will see how I feel for 2 session, which will consist of Front Squats heavy, and some jerk/pressing work. Fucking Jerks...
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Post by Jared Enderton on Sept 9, 2009 19:50:14 GMT -5
how did the 2nd session go? That was an incredible session saturday- those days just rock- hitting multiple PR's. Keep hitting it hard man
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Post by Jared Enderton on Sept 30, 2009 8:21:21 GMT -5
you still alive? The last post on this thread was on my bday, in case you care haha
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Mar 29, 2010 9:04:51 GMT -5
Just wanted to appologize to all, mostly Jared and Chris who read it, for not posting in forever. I will start again today March 29th, 10 weeks out of Nationals in Peoria, Ill. I will try to be more commited to posting. I feel it will help my training as well as have more advice from an audience. So hello all again...
ROZ
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Post by brendanmoehn on Mar 29, 2010 10:07:29 GMT -5
nice to see you come back
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Mar 29, 2010 11:27:07 GMT -5
Thanks,
Ok so here is the scoop. I just finished Minn. LWC's on Sat. and this week is a bit of a getting back into it type of week. I am 10 weeks out of Nationals and peaking for that.
ALL IN KG's
First sesson on Monday 3-28 Snatch- 40x4, 50x3, 70x3, 80x3, 90x1,90x1, 90x1, 100x1 Clean and Jerk- 70x3, 100x3, 110x2, 120x2, 120x1, 120x, 120x1 Bench(have not benched in 4 years...) 60x5, 60x5, 80x3, 95x3, 100x3, 105x3.
Felt bench already. I want to bench a little to keep chest and back a little more even, mostly for injury prevention. Other than that workout felt great.
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Post by lillianreptilian on Mar 29, 2010 13:43:34 GMT -5
Benching?! I feel like I don't even know you anymore!
j/k benching is fun
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Mar 29, 2010 14:55:02 GMT -5
Thanks lillian,
Night workout: BS(Russian)-50x5, 100x5, 105x5, 120x5, 5 sets of 140x5 3'' raised Snatch Pulls- 50x3, 3 sets of 70x3 Pull-ups Core work.
UGGGHHH
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Post by brendanmoehn on Mar 29, 2010 18:06:27 GMT -5
nice work. What's a Russian Back squat?
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Post by Jared Enderton on Mar 29, 2010 18:24:51 GMT -5
Congrats on defending your MN State Title! It's all good man- I know how posting training journals goes sometimes- sometimes ya just don't feel like posting so I don't blame ya haha. It will be great to see your training though.
Is the benching something you thought of after this past weekend's contest?
I am sure these next 10 weeks will be awesome for you- keep working hard it'll be a fun journey to follow
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Mar 30, 2010 9:40:18 GMT -5
Brendan- Russian Sqt. is a program we have at my gym. 6 weeks of hell but builds a good foundation.
Jared- Benching has been something i have been thinking about for a little bit. Balancing the body should come with doing a few more frontal exc. ie chest work. I think this will aid in the "Staying healthy goal" i have.
More from today will be coming soon. Just got to the gym.
Peace
Roz
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Mar 30, 2010 10:34:37 GMT -5
Ok, Again just a reminder this is a week right after a meet so it is not the typical workout.
Today was a nice lighter vol. day and only 1 workout instead of the usuall 2. Light snatch workout mostly bar and 40kgs
FS-70x5, 100x3, 120x3, 140x2, 155x1, 162x1, 168x1, 170x1*was a missed lift. Most I have ever FS was 170 awhile ago. This helped the confidence a bit, still recovering from the weekend and able to get up to this weight. Legs now feel like jelly, Grape Jelly(the only good kind)
Tonight will be a huge recovery night, most likely 1 ice and 2 epsom salt baths, I usually do Ice bath first then the epsom salt ones. They make me feel a bunch better that night and able to stretch out a little before I go to sleep. So yeah i have no social life because of lifting...
McRozzle Out...
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Post by brendanmoehn on Mar 30, 2010 18:25:54 GMT -5
yeah, being committed to lifting does take up a lot of time! seems kinda ridiculous sometimes, but worth it in the end
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