Journal
February
Week 9 - 2010-02-28 - Sunday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 13388 kg
1. Snatch Squat: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg,
2. Clean and Jerk from Tighs: 3x60,0kg, 3x70,0kg, 3x80,0kg, 3x80,0kg, 3x80,0kg,
3. Deadlift: 5x140,0kg, 4x170,0kg, 4x192,5kg, 4x215,0kg, 4x215,0kg, 4x215,0kg, 4x215,0kg,
4. Squat Front: 5x60,0kg, 5x90,0kg, 5x112,5kg, 5x112,5kg, 5x112,5kg, 5x112,5kg,
5. Benchpress Incline: 8x60,0kg, 8x75,0kg, 8x75,0kg, 8x75,0kg, 8x75,0kg,
6. Situps: 10x, 10x, 10x,
Comment:
Week 9 - 2010-02-26 - Friday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 3:00 h
Body Weight: 91,3 kg
Total Weights: 13905 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg, 1x90,0kg,
2. Squat: 5x115,0kg, 4x132,5kg, 4x150,0kg, 4x170,0kg, 4x170,0kg, 4x170,0kg, 4x170,0kg,
3. Benchpress: 5x80,0kg, 4x92,5kg, 4x105,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg, 4x120,0kg,
4. Triceps Pushdown: 10x35,0kg, 8x45,0kg, 8x45,0kg, 8x45,0kg, 8x45,0kg,
5. Rowing Broad Grip: 8x50,0kg, 8x75,0kg, 8x75,0kg, 8x75,0kg, 8x75,0kg,
6. Situps: 10x, 10x, 10x,
Comment:
Good training session where I had to power up in both the squat and the benchpress. In the squat my back got bent in all the heavy sets.
Week 9 - 2010-02-24 - Wednesday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 3:00 h
Body Weight: 91,3 kg
Total Weights: 15402 kg
1. Snatch from Tighs: 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x65,0kg, 3x65,0kg, 3x65,0kg,
2. Clean and Jerk: 2x60,0kg, 2x70,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg, 1x100,0kg, 1x105,0kg, 1x110,0kg,
3. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
4. Benchpress: 5x70,0kg, 4x85,0kg, 3x92,5kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
6. Deadlift: 5x132,5kg, 5x155,0kg, 5x180,0kg, 5x205,0kg, 5x205,0kg, 5x205,0kg, 5x205,0kg, 5x205,0kg,
7. Situps: 10x, 10x, 10x,
Comment:
PB in clean & Jerk 110 kg on the first attempt! The deadlift was heavy as expected.
Week 9 - 2010-02-22 - Monday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 11082 kg
1. Snatch: 3x40,0kg, 4x50,0kg, 3x60,0kg, 3x70,0kg, 2x75,0kg, 2x75,0kg, 2x75,0kg,
2. Squat: 5x102,5kg, 5x122,5kg, 5x140,0kg, 5x160,0kg, 5x160,0kg, 5x160,0kg, 5x160,0kg, 5x160,0kg,
3. Benchpress: 5x72,5kg, 5x85,0kg, 5x100,0kg, 5x112,5kg, 5x112,5kg, 5x112,5kg, 5x112,5kg, 5x112,5kg,
4. AB Crunches: 10x, 10x, 10x,
Comment:
GRAKK! I missed chins and dips due to that the squat took a very long time to finish.
Week 8 - 2010-02-21 - Sunday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 1:50 h
Body Weight: 91,3 kg
Total Weights: 11680 kg
1. Snatch from Tighs: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg,
2. Clean and Jerk: 2x50,0kg, 2x60,0kg, 2x70,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg,
3. Deadlift: 5x120,0kg, 4x150,0kg, 3x170,0kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg,
4. Squat Front: 5x50,0kg, 5x70,0kg, 5x90,0kg, 5x110,0kg, 5x110,0kg, 5x110,0kg, 5x110,0kg,
5. Benchpress Incline: 8x60,0kg, 8x70,0kg, 8x70,0kg, 8x70,0kg, 8x70,0kg,
6. Situps: 10x, 10x, 10x,
Comment:
Good session, good tempo.
Week 8 - 2010-02-19 - Friday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration:
Body Weight: 91,3 kg
Total Weights: 11480 kg
1. Snatch: 3x40,0kg, 2x50,0kg, 3x60,0kg, 3x70,0kg, 2x80,0kg, 2x80,0kg, 2x80,0kg, 1x85,0kg, 0x90,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
3. Benchpress: 5x67,5kg, 4x80,0kg, 3x95,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
4. Triceps Pushdown: 8x35,0kg, 8x45,0kg, 8x45,0kg, 8x45,0kg, 8x45,0kg,
5. Rowing Broad Grip: 10x50,0kg, 8x70,0kg, 8x70,0kg, 8x70,0kg, 8x70,0kg,
6. Situps: 10x, 10x, 10x,
Comment:
Failed over 10 times in the snatch and each time I landed wrong with my feet.
Week 8 - 2010-02-17 - Wednesday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 22260 kg
1. Squat: 6x95,0kg, 6x115,0kg, 6x132,5kg, 6x150,0kg, 6x150,0kg, 6x150,0kg, 6x150,0kg, 6x150,0kg, 6x150,0kg,
2. Benchpress: 6x67,5kg, 6x80,0kg, 6x95,0kg, 6x105,0kg, 6x105,0kg, 6x105,0kg, 6x105,0kg, 6x105,0kg, 6x105,0kg,
3. Deadlift: 6x120,0kg, 6x150,0kg, 6x170,0kg, 6x192,5kg, 6x192,5kg, 6x192,5kg, 6x192,5kg, 6x192,5kg, 6x192,5kg,
4. Situps: 10x, 10x, 10x,
Comment:
Foxtrot Uniform Charlie Kilo What a tasty session!
Week 8 - 2010-02-15 - Monday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 8819 kg
1. Clean and Jerk: 2x40,0kg, 2x50,0kg, 2x60,0kg, 2x70,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg,
2. Clean: 2x90,0kg, 2x90,0kg, 2x90,0kg,
3. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
4. Benchpress: 5x67,5kg, 4x80,0kg, 3x95,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
5. Dips: 8x15,0kg, 8x15,0kg, 8x15,0kg, 8x15,0kg,
6. Chins: 5x11,3kg, 5x11,3kg, 5x11,3kg, 5x11,3kg,
7. Biceps Curls: 8x40,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
8. Situps: 10x, 10x, 10x,
Comment:
Easy session except the chins, Wednesday will be tuff.
Week 7 - 2010-02-14 - Sunday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:30 h
Body Weight: 91,3 kg
Total Weights: 16907 kg
1. Snatch: 3x40,0kg, 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg, 2x75,0kg, 2x75,0kg, 1x80,0kg, 1x85,0kg, 1x90,0kg,
2. Deadlift: 5x120,0kg, 5x150,0kg, 5x170,0kg, 5x192,5kg, 5x192,5kg, 5x192,5kg, 5x192,5kg, 5x192,5kg, 5x192,5kg,
3. Squat Front: 6x60,0kg, 6x80,0kg, 6x102,5kg, 6x102,5kg, 6x102,5kg, 6x102,5kg,
4. Benchpress Narrow Grip: 10x60,0kg, 10x77,5kg, 10x77,5kg, 10x77,5kg, 10x77,5kg,
5. Situps: 10x, 10x, 10x,
Comment:
The snatch felt good but moved my right foot back when snatching 90 kg.
Week 7 - 2010-02-12 - Friday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:30 h
Body Weight: 91,3 kg
Total Weights: 15145 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x70,0kg, 3x70,0kg, 2x75,0kg, 2x75,0kg, 2x75,0kg,
2. Squat: 5x95,0kg, 5x115,0kg, 5x132,5kg, 5x150,0kg, 5x150,0kg, 5x150,0kg, 5x150,0kg, 5x150,0kg, 5x150,0kg,
3. Benchpress: 5x67,5kg, 5x80,0kg, 5x95,0kg, 5x105,0kg, 5x105,0kg, 5x105,0kg, 5x105,0kg, 5x105,0kg, 5x105,0kg,
4. Dips: 10x, 10x10,0kg, 10x10,0kg, 10x10,0kg, 12x10,0kg,
5. Rowing Broad Grip: 10x62,5kg, 10x62,5kg, 10x62,5kg, 10x62,5kg,
6. Situps: 10x, 10x, 10x,
Comment:
I had to work hard in the squat which was nice because I have not deserved anything better ; )
Week 7 - 2010-02-10 - Wednesday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 12565 kg
1. Clean and Jerk: 2x50,0kg, 2x60,0kg, 2x70,0kg, 2x85,0kg, 1x95,0kg, 1x105,0kg, 0x110,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
3. Benchpress: 5x67,5kg, 4x80,0kg, 3x95,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
4. Deadlift: 5x120,0kg, 4x150,0kg, 4x170,0kg, 4x192,5kg, 4x192,5kg, 4x192,5kg, 4x192,5kg, 4x192,5kg, 4x192,5kg,
5. Situps: 10x, 10x, 10x,
Comment:
Failed 5 times in the clean and jerk on 110 kg, very annoying. I am having trouble with the Jerk.
Week 7 - 2010-02-08 - Monday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 13063 kg
1. Clean and Jerk: 3x50,0kg, 3x60,0kg, 2x70,0kg, 2x80,0kg, 2x90,0kg, 1x100,0kg, 0x110,0kg,
2. Squat: 5x95,0kg, 4x115,0kg, 4x132,5kg, 4x150,0kg, 4x150,0kg, 4x150,0kg, 4x150,0kg, 4x150,0kg, 4x150,0kg,
3. Benchpress: 5x67,5kg, 4x80,0kg, 4x92,5kg, 4x105,0kg, 4x105,0kg, 4x105,0kg, 4x105,0kg, 4x105,0kg, 4x105,0kg,
4. Press: 10x30,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
5. Chins: 6x, 6x10,0kg, 6x10,0kg, 6x10,0kg, 6x10,0kg,
6. Biceps Curls: 10x20,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg, 10x30,0kg,
7. Situps: 10x, 10x, 10x,
Comment:
Failed 6 times on the clean and jerk before I moved on to the squat.
Week 6 - 2010-02-07 - Sunday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 13898 kg
1. Snatch: 3x40,0kg, 3x52,5kg, 3x62,5kg, 3x72,5kg, 3x72,5kg, 3x72,5kg,
2. Clean and Jerk from Tighs: 3x60,0kg, 3x70,0kg, 3x70,0kg, 3x70,0kg,
3. Deadlift: 5x120,0kg, 4x150,0kg, 3x170,0kg, 3x192,5kg, 3x192,5kg, 3x192,5kg, 3x192,5kg, 3x192,5kg, 3x192,5kg,
4. Squat Front: 6x60,0kg, 6x80,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg, 6x100,0kg,
5. Benchpress Narrow Grip: 10x55,0kg, 10x75,0kg, 10x75,0kg, 10x75,0kg, 10x75,0kg,
6. Situps: 10x, 10x, 10x,
Comment:
Week 6 - 2010-02-05 - Friday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 11635 kg
1. Snatch from Tighs: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg, 3x60,0kg,
2. Clean and Jerk: 3x60,0kg, 2x70,0kg, 2x80,0kg, 2x90,0kg, 2x90,0kg, 2x90,0kg,
3. Squat: 5x95,0kg, 4x112,5kg, 3x132,5kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg, 2x150,0kg,
4. Benchpress: 5x67,5kg, 4x80,0kg, 3x95,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg, 2x105,0kg,
5. Triceps Pushdown: 10x30,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg, 10x40,0kg,
6. Rowing Broad Grip: 10x60,0kg, 10x60,0kg, 10x60,0kg, 10x60,0kg,
7. Situps: 10x, 10x, 10x,
Comment:
The snatch from knees or thighs felt good but the clean and jerk felt pretty heavy.
Week 6 - 2010-02-03 - Wednesday
Program: Russian Squat/Bench/Deadlift Routine 6 Weeks
Duration: 2:00 h
Body Weight: 91,3 kg
Total Weights: 12177 kg
1. Snatch: 3x40,0kg, 3x50,0kg, 3x60,0kg, 3x72,5kg, 3x72,5kg, 3x72,5kg, 3x72,5kg,
2. Squat: 5x95,0kg, 4x112,5kg, 3x132,5kg, 3x150,0kg, 3x150,0kg, 3x150,0kg, 3x150,0kg, 3x150,0kg, 3x150,0kg,
3. Benchpress: 5x67,5kg, 4x80,0kg, 3x95,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg, 3x105,0kg,
4. Deadlift: 5x120,0kg, 4x145,0kg, 3x170,0kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg, 2x192,5kg,
5. Situps: 10x, 10x, 10x,
Comment:
Tasty!