Category Archives for "Athlete Logs"

3/28/17

A) Power Clean:

  • 8×3 @ 75-85% of best triple

B) Jerk:

  • 5×3 @ 60-70% with 3 sec pause in split

C) Cardio + Structural Balance:

  • 50m One-Arm FC w/ DB (50#)
  • 30 sec FLR
  • 50m One-Arm Waiter Carry w/ DB (50#)
  • 30 sec FLR
  • x 5 Rounds ~20 min

 

3/27/17

A) Front Squat:

  • 5×5@ 210#

B) Snatch Triples:

  • 8×3 @ 67.5-77.5%

C1) DB Bench Press:

  • 3×11 w/ 50# DB’s

C2) Feet Elevated Ring Row:

  • 3×10

Cardio:

  • 20 min AMRAP:
  • Sled Push x 20m (50#+sled)
  • Easy 200m jog

Training Log – Closing Out Week 12 with Mash Method

This week has been great for the most part. A little muscular soreness and definite overall fatigue, but hitting my numbers. I am 2 weeks out from my meet!! Looking forward to getting on that platform and crushing my total from Nationals!

Friday Day 5

**Note – I did not feel great. Stress and work overload had me with little food in my system and not training until 6 pm. If you know me, you know this is REALLY late for me to be training. I had no idea what to expect or if I would even get close to any of the percentages I was expected to hit. I surprised myself!!

Mash Method Back Squats

  • Set 1 (should have been 95%, but started at 90%) 285# x 1 rest 2 minutes (80%) 255# x 4
  • Set 2 295# x 1 rest 2 minutes 265# x 4
  • Set 3 305# (which is 95%) x 1 rest 2 minutes 275# x 4

Deadlifts from 4″ deficit 1rm then -15% for 3 – worked my way up to 355# and then dropped down to 300# for 3 (no belt)

Accessory Work:

  • Hips Elevated BB Hip Thrusts with band at knees – 3×10 w/135#
  • Side Plank with Banded Row 3×25 seconds each side

Saturday Day 6

Mash Method Bench Press

  • Set 1 (95%) 165# x 1 rest 2 minutes 140# x 4
  • Set 2 172.2# x 1 rest 2 minutes 150# x 4
  • Set 3 177.2# PR x 1 rest 2 minutes 155# PR x 4

So pumped to hit this 2 weeks out from my meet!!!

Accessory Work:

  • Banded Pushdowns 3×10
  • Seated Rows 3×10 w/35# DBs

Ended the week on a great note!!! One more heavy week then a taper before my meet!!! Let’s GO!

Next Meet: April 8

Weight: 72.3k

Saturday 3/25/17

A) Deadlift:

  • 3×1 @ 315# then AMRAP set of 5

B) Deficit Deadlift: (5 seconds up, 5 seconds down w/ light tng)

  • 3×5 @ 245#

C1) Press:

  • 5×5 @ 92#

C2) Chest supported Row:

  • 5×10 @ 35# DB/hand

Cardio:

  • 2 min Row
  • 100m FC w/ 35# DB’s
  • 200m jog
  • x 3 Rounds ~15-20min

Friday 3/24/17

A) Clean and Jerk to a heavy double:

  • Up to 240# for a PR!

B) Front Squat sets @ 245#

  • 245# x 5, 5, 5, 4, 4, 3 (26 total reps)

C) Bulgarian Split Squat  (4 seconds down, 2 second pause, fast up)

  • 4 sets/leg
  • 6, 6, 6, 6

1000m walk outside

Training Log – Week 12 Mid week training

Probably feeling slightly more beat up than normal with the extended training cycle. This would normally be my taper week, but I have two more weeks after this week ends.

Weights are feeling good and hitting the numbers I am supposed to hit, so there is that 🙂

Wednesday Day 3

High Bar Squat 3rm at RPE8 – worked up to 260#/118k (5# more than last week) and it felt great. I remember when hitting this for a double was extremely tough!

Followed this with -10% for 2×3 at 235#/107k

Squat Bottoms 3rm – worked up to 240#/109k no belt (5# more than last week)

Accessory Work:

  • Wide Good Mornings 3×5 – with 145#
  • Suitcase Deadlifts w/4″ deficit 3×5 each side RPE 8-9 – I went too heavy last week and dropped down to 115# this week.

Thursday Day 4

Speed Bench (Alternate Grip) with bands/mini bands

  • 35% + bands 3×3 (65#+bands)
  • 45% + bands 3×3 (80#+bands)
  • 55% + bands 2×2 (95#+bands)
  • 3×1 working up – 105#+bands, 120#+bands, 130#+bands

These are great to work on continuing to accelerate until lockout!

Accessory Work:

  • Plate Front Raises 3×10 w/10#
  • Horizontal Feet Elevated Bodyweight Rows 3xsubmaximal – 11/10/9
  • Lying DB External Rotation 3×10 each side w/10#

Next Meet: April 8

Current weight: 71.7