Training 11/10 - 11/29

11/10

Snatch - 50x3,2, 60x2, 70x2, 80x1, 85x1, 90x1, 92.5x1, 95xmiss,1, 97x1
C&J - 60x3, 80x2, 90x1, 100x1, 105x1, 112x2x1, 116x1, missC, missC
KB WG Pull-ups - 7, 16x6x4, Bwtx13

11/11

Snatch - 50x3, 60x2, 70x2, 80xmiss,1, 85xmiss,miss, 90xmiss, 85x1, 87.5x1,miss,1, 90xmiss,miss, 87.5x1, 90x2x1
C&J - 60x3, 80x2, 95x1, 100x1, 105x1, 110x1,1,missJ,1, 105x5x1

MEET WEEK
11/15

Snatch - 50x3,2/3, 60x2, 70x2, 80x1, 85xmiss,miss,1
C&J - 60x3, 80x2, 90x2, 100x1, 105x3x1
Squat - 60x5, 90x2, 110x2, 120x2x1, 130x3x1
OHS - 60x6, 80x3, 90x1/2,2, 95x1,1,2
KB Prone Row - 24x8, 32x5, 40x3, 48x2x1
Hanging Leg Raise - 12,10
Roman Chairs - 15, 5#x2x12
Grippers - #1x3+Tx10 --> 4 sets

11/18

Snatch - 50x2/3,3, 60x2x2, 70x2, 80x2x1
C&J - 60x3, 80x2, 90x2, 100x1, 105x2x1
WG Pull-ups - Bwtx3x10
Front Squat - 90x3, 100x2 ---> stopped b/c of knee pain
CG RDL - 90x6, 110x5, 115x6

11/20 - 2010 Iron Egg Fall Classic (I won the best male lifter award)

77kg class (weighed in at 74.5kg)
Snatch - 92, 97, 102X
C&J - 112, 118, 122X
TOTAL - 97+118 = 215

11/21 (trained only b/c the track team and coach were training together)
I felt surprisingly great

Pwr Snatch - 60x2x3, 71x2, 84x2x1
Clean Pulls (w/ straps) - 116x3, 125x3, 134x2x3
Squat (in lbs) - 135x6, 225x3, 245x2, 275x3, belt-->295x2, 310x2, 325x1, 225x12

11/23 - Conditioning

8 Tire Flips + 140# Prowler Pushx25yds (H/L) x 6 sets

11/24 (came in and did whatever)

Deadlift - 70x6, 100x4, 120x3, 150x4,6, belt-->170x1, 180x1, 190x1, 160x6
KB Step-ups - 12x3x10
Rev. Hypers - 90#x2x15
Press - 50x5, 60x3x5
KB Prone Rows - 20x10, 24x8, 28x2x6, 24x10+4
Ring Pull-ups - 2x10 SS--->Tire Flips - 2x10
Bruce Lees - 10, 5+Hold ALAP, 5
Standing Cable Crunch - 140#x3x12

11/28 (Start new 531 cycle)

Snatch - 50x2x2, 60x2x2, 70x2x2, 80x4x2
Squat - 60x4, 87.5x5, 101x5, 110x11or12(lost count) <--should have been @ 115!!! Hang Snatch High Pull - 80x3, 90x3x3 <--straps CG RDL - 120x10, 130x2x6 KB Prone Row - 20x10, 24x3x10 Pball Praying RO - 3x10x5s holds 11/29 Session 1

Pwr C&J - 60x3x2, 80x2, 92x5, 97.5x3, 100x3x1<--caught almost in full clean :/ Snatch - 50x3, 60x1/2,2, 70x1, 80xmiss,miss,1, 75x3 Press - 55x5, 64x5, 72x3 :( Session 2

Ring Pull-ups - Bwtx3x12
Roman Chairs - 2x12
Standing Cable Rotation - 40#x2x10

Conditioning
Prowler 2 + 90#x25yds D/B x 8 sets
Sledgehammer OH Slams - 4x16#x8

Kind-of- Active Rest

This past weekend I made a trip to my best friend's 100 acre farm in Southern Ohio (Coshocton county). We were going bow hunting for deer, which is a close second to my passion for weightlifting. His farm is loaded with deer and I always have a blast down there. I hunted Saturday morning and then helped mill some trees the rest of the daylight hours. I hunted most of Sunday as well. In essence, this was a good use for active rest. Carrying around lumber isn't the most taxing activity, but it definitely gets the blood pumping. To go along with this, the farm's acreage consists of hills. Walking these extremely steep hills helped my legs recover from the previous week of heavy training (I'll post the training log from last week soon). Not only was this a good few days to recover physically from training, but it also gave me time away from the platform psychologically. My favorite place to ponder things is in a treestand. To me, there is no better place to think about things and relax than in a treestand. The peacefulness cannot be matched. So, next time you want to recover, both physically and psychologically, try taking up some time in the deer woods. Oh, and if you were wondering, I didn't get a shot this trip. That doesn't really matter to me as much as it used to though. I just enjoy being in the wilderness away from the city life.

Training 10/26-11/8

10/26

Snatch - 50x2x3, 60x3, 70x3, 80x1, 85x2/3,3,3, 90xmissF,missF,missF (missed forward)
Squat - 70x5, 90x2, 104x3, 110x3, 117x6,1,1,1
CG RDL - 110x6, 120x2x6, 125x2x6 (no straps)
KB WG Pull-ups - 6, 16x6x4, Bwtx12

10/27

Snatch - 50x2/3,2, 60x3, 70x2, 80xmissF,1, 85x2x1, 90x1,missF,missF
C&J - 60x2x2, 80x2, 90x2, 97.5x2x2, 105x2x2, 100x2/3
BB Walk Lunges - 65x2x8, 67.5x8
KB Prone Rows - 20x5, 28x5, 32x4x5

Conditioning
Prowler Push + 140# x 40yds (L) x 2
Sledge Slams - 20#x8ea. side x 3
KB Swing - 24x3x12
Prowler Push + 140# x 40yds (H/L) x 1

10/29

Snatch - 50x2/3,3, 60x2x4, 72.5x3x3, 77.5x3x2
C&J - 60x2x3, 85x3x3, 95x3x3
Bottom-up Front Squat (BUFS) - 135#x4, 195x6, 200x6,5+1,4+1+1
Press - 50x4, 67.5x3, 72x3, 76x3
Pull-ups - 4x10

11/1 - Conditioned (forgot what I did)

11/2

Snatch - 50x2/3,3, 65x3x3, 75x2/3,3
Squat - 70x4, 100x5, 110x3, 123x6(belt),1,1,1
CG RDL - 110x6, 120x5, 125x5, 130x2x5
KB NG Pull-ups - 8, 24x2x4, 28x4x4, Bwtx13

11/3

Snatch - 50x2x3, 60x2, 70x1/2, 80x2x2, 85x1/2,1/2, 80x1/2, 85x1/2,2
C&J - 60x3, 80x2, 92x3x2, 97x2x2
BB Walking Lunge - 65x8, 67.5x2x8
KB Prone Row - 28x4, 32x4, 40x4, 32x3x4(3s holds at top)
Roman Chairs - 12, 5#x3x10

11/5

Snatch - 50x3, 60x2, 70x2, 80x1, 85x2, 87.5x1/2, 90x0/2,miss,miss,1, 95xmiss, 92.5x1
C&J - 60x2, 80x2, 90x1, 100x2, 105x2, 107.5x2, 100x2, 105x2, 107.5x2
Snatch Pulls (straps) - 100x2x3, 105x3x3
BUFS - 205#x2x4, 210x3x4

11/7

C&J - 60x2x3, 80x2, 90x2, 100x1, 105x1, 110xmissJ (missed jerk),1, 115xmissJ, 1, 100x1
OHS - 60x6, 80x3, 90x3x3, 95x2x3
Good Morning - 50x8, 60x2x8
Press - 50x3, 64x5, 72x3, 80x2
NG Pull-ups - 6x10
Glute/Ham - 10, 40#x3x8

11/8

Snatch - 50x3, 65x2x2, 75x3x2, 80x5x1
Squat - 77.5x5, 85x5, 90x5 (Deload week)
CG RDL - 120x4, 130x4x4
KB Prone Row - 20x5, 24x5, 28x3x5

Conditioning

Prowler 2 + 90# x 40yds (H/L) x 8 Not sure what the rest was, but it kicked my ass

Interesting Interview

Here is an interview onsidehockeytraining.com did with my friend and colleague, Ryan Van Asten. I did my internship at Athletes' Performance in Gulf Breeze, Florida with Ryan during the summer of 2008. I had, quite possibly, the best time of my strength career down there, learning from some great coaches and Ryan as well. He's a great coach to learn from and an even better friend outside of the weight room. Check out the interview HERE.

Ryan's website can be accessed at http://www.athletesadvantage.ca/

Double Time

Here is a video of my first successful snatch double at 90kg. I attempted two doubles before this set too. These were my last two reps for a training session that had 36 total reps! I think I must have been on overdrive that day :)