Balthazar
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I'm brand new to this forum and thought it would be good practice and a fine way to start putting up some posts with a log. I used to do a variety of training for different sports growing up and into early adulthood (mostly football and then rugby.) I stopped weight training for about 5 years and since then have bought my own set of bumper plates and have been back at it for about 4 months.
My Stats:
29 years old
6 ft 2, 210lb.
Snatch 1 RM: 190 lb.
Clean and Jerk 1 RM: 235 lb.
I was doing 4 days a week but and now working it up to 5 or 6. I currently keep the snatch and c+j on separate sessions for day 1 and 2, 4 and 5. On 1 and 2 I try to go 60-85%, rep range of 5-2 and depending on how i'm feeling i might try some singles. On 4 and 5 I try 70-95%, rep range 3-1. Generally I start with the most explosive assistance lifts (power/hang position versions, high pulls etc.), then i do my main movement and end with slower efforts/compound power lift assistance moves (like low pulls/squat etc.) Day 3 is over head work and Day 6 is bar/technique/speed work. This is all just generalization, I'm just really figuring out this routine. I don't have a squat rack so everything is off the ground in one manner or another.
10/14/15
Power Snatch (135x5)(145X3)(155x1)
Snatch High Pull (135x5)(145X3)(155x1)
Snatch (135x5)(145X3)(155x2)(165x1)(175X1)(185x1)(190x1)(155X3)(145x5)
Overhead Squat (135x5)(145X5)(155x5)(165x5)
Snatch Grip Deadlift (220x5)(230X5)(240x5) Right now I only have 240lb. in my set.
10/15/15
Powerclean (155x5)(175X3)(195x2)(205x2)
Clean High Pull (145x5)(165X3)(185x1)
Clean and Jerk (165x5)(185X3)(205x2)(215x1)(215X1)(225 clean x 1/jerk--)(195x3)(175X3)
My turn over was really slow with 225 which put my rack in bad position so I wasted a lot of effort before I could put up the jerk.
Front Squat (165x5)(185X5)(205x5)
Stiff Legged Deadlift (165x5)(185X5)(205x5)
10/16/15
Squat Jerk, I just started to try these and am really just figuring it out. It really changes your center of balance compared to a snatch grip over head.
(85x5)(95X5)(105x5)(115X5)(125x3)
Tall Snatch (95x5)(105X5)(115x5)
Jerk (145x5)(165X5)(185x5)(195x3)(205X2)
Drop Snatch (95x5)(105X5)(115x5)
Push Press (115x5)(125X5)(135x5)(145x5)
Military Press (85x5)(95X5)(105x5) Don't laugh at my isolated upper body strength lol, i'm working on it!
My Stats:
29 years old
6 ft 2, 210lb.
Snatch 1 RM: 190 lb.
Clean and Jerk 1 RM: 235 lb.
I was doing 4 days a week but and now working it up to 5 or 6. I currently keep the snatch and c+j on separate sessions for day 1 and 2, 4 and 5. On 1 and 2 I try to go 60-85%, rep range of 5-2 and depending on how i'm feeling i might try some singles. On 4 and 5 I try 70-95%, rep range 3-1. Generally I start with the most explosive assistance lifts (power/hang position versions, high pulls etc.), then i do my main movement and end with slower efforts/compound power lift assistance moves (like low pulls/squat etc.) Day 3 is over head work and Day 6 is bar/technique/speed work. This is all just generalization, I'm just really figuring out this routine. I don't have a squat rack so everything is off the ground in one manner or another.
10/14/15
Power Snatch (135x5)(145X3)(155x1)
Snatch High Pull (135x5)(145X3)(155x1)
Snatch (135x5)(145X3)(155x2)(165x1)(175X1)(185x1)(190x1)(155X3)(145x5)
Overhead Squat (135x5)(145X5)(155x5)(165x5)
Snatch Grip Deadlift (220x5)(230X5)(240x5) Right now I only have 240lb. in my set.
10/15/15
Powerclean (155x5)(175X3)(195x2)(205x2)
Clean High Pull (145x5)(165X3)(185x1)
Clean and Jerk (165x5)(185X3)(205x2)(215x1)(215X1)(225 clean x 1/jerk--)(195x3)(175X3)
My turn over was really slow with 225 which put my rack in bad position so I wasted a lot of effort before I could put up the jerk.
Front Squat (165x5)(185X5)(205x5)
Stiff Legged Deadlift (165x5)(185X5)(205x5)
10/16/15
Squat Jerk, I just started to try these and am really just figuring it out. It really changes your center of balance compared to a snatch grip over head.
(85x5)(95X5)(105x5)(115X5)(125x3)
Tall Snatch (95x5)(105X5)(115x5)
Jerk (145x5)(165X5)(185x5)(195x3)(205X2)
Drop Snatch (95x5)(105X5)(115x5)
Push Press (115x5)(125X5)(135x5)(145x5)
Military Press (85x5)(95X5)(105x5) Don't laugh at my isolated upper body strength lol, i'm working on it!