My current training log

8/30/2019

25 minute heavybag round

Weight:150
 
9/19/2019

Just dealt with a bunch of stuff that prevented me from working out.

20 minute heavybag round.

Weight:148

Power Snatch (With some pulls and hang complexes)
45 x 5
65 3x3
85 7x3

Power Clean and Jerks
85 3x3
95 3x3

Overhead Press
45 x 10
65 x 10
85 3x5

High Bar Squats
45 x 5
95 x 5
135 x 5
185 3x3

Leg raises
3x10

Back Extensions 10lb plate
2x10
 
Last edited:
9/27/2019

15 minutes heavybag

15 minutes shadowboxing

Weight:149
 
10/3/2019
Hopefully back on track! Despite only lifting twice in the past month, I felt really strong today. Perhaps the time off gave my body the recovery that it needed. Haven't gone that long in years. Had an open wound that prevented me from doing anything other then shadowboxing and my everyday activities.

Power Snatches
45 x 5
65 3x3
85 2x2
95 x 2
100 x 2
105 x 2
95 2x2

Power Cleans and Power Jerk + Hangs
45 x 5
65 3x3
85 2x2
95 x 2
105 x 2
115 x 2
125 x 1
95 2x2

High Bar Squats
45 x 5
95 x 5
135 x 4
185 x 3
205 x 2
225 x 1
235 x 1

Barbell Bench
45 x 10
65 x 10
85 x 10
95 x 10
100 x 10

Cable Curl + Tricep Rope pulldowns supersets
30lb 10+10 x 3

Back Extension + Leg Raise supersets
10+10 x 3

10 minutes sauna
10 minutes steam
Weight:149
 
Last edited:
10/7/2019

Power Snatch
45 x 5
65 3x3
85 2x2
95 2x2
105 x 2

Power Clean and Power Jerk
45 x 5
65 x 5
85 x 2
95 x 2
115 x 2

DB Bench
25 x 10
35 3x10

Weight:152
 
10/15/2019

First day in a weightlifting gym. Will be using KG for these sessions

Cleans
20 x 3
30 x 3
40 x 3
50 x 3
70 x 2
75 x 2
80 x 1 (PR)
85 x 1 (PR) (187lb)

Power Snatch
20 x 3
30 x 3
40 x 3
50 x 2
55 x 2(PR) (121lb)
50 2x2
45 2x2
40 6x2 (Half with OHS added)

Weight: 68kg(149lbs)
 
10/17/2019

Hang Snatch
45 x 3
65 x 2
85 x 2

Snatch
85 x 2
95 x 1
115 2x1
125 x 1
135 1/4
115 2x1

Power Clean and Power Jerk
45 x 3
65 x 2
85 x 2
95 x 2
115 x 1
125 x 1
135 2x1
115 x 1
95 x 1

DB Bench
25 x 10
35 2x10

Weight:152
 
10/20/2019

Hang Power Snatch
45 x 3
65 3x3
75 2x2
85 2x2
95 2x2
100 2x2
85 x 2

Hang Power Cleans and Press
45 x 3
65 3x2
85 2x2
95 2x2
105 2x2
110 x 2
95 x 2

DB Bench
25 x 10
35 x 10
40 x 10

Cable Curls+Tricep Pushdown Supersets
25lb 10+10 x 3

Weight:152

15 minutes heavybag
 
Last edited:
10/24/2019

Snatch
45 x 5
65 2x2
85 2x2
95 x 1
105 x 1
115 x 1
125 x 1
130 x 1
135 2/3
145 0/2

Power Clean and Power Jerk
45 x 5
65 3x3
85 3x2
95 x 2
115 x 1
125 x 1
135 x 1
155 x 1

DB Bench
25 2x10

DB OHP
25 2x10

Back extension + Leg raises supersets
10+10 x 3

Cable Curl + Tricep Pulldown supersets
32.5lb 10+10 x 3

Weight:150(post workout fasted) 154 post dinner.
 
10/27/2019

Hang Power Snatch
45 x 3
65 3x3
85 3x2
95 x 2
105 x 2
115 x 2

Power Clean and Power Jerk
45 x 3
65 2x2
85 2x2
95 x 2
105 x 2
115 x 1
135 x 1
145 x 1
155 x 1
165 x 1(PR)
175 x 1(PR)

DB Bench
25 x 10
40 x 10
45 x 10

Weight:152
 
10/29/2019

Drop Snatch and Muscle Snatch
45 x 3
65 x 3

Snatch
45 x 3
65 2x2
85 x 2
95 x 2
105 x 1
115 x 1
125 x 1
135 x 1
115 x 2
95 x 2

Power Clean and Power Jerk
45 x 3
65 x 2
85 x 2
95 x 1
115 x 1
135 x 1
145 x 1

Overhead Preas
45 x 10
65 x 10
85 x 5
95 x 3
105 x 1

Back extensions + leg raises superset
10+10 x 3 no rest

Weight:152
 
11/3/2019

Hang Power Snatch
45 x 5
65 2x2
75 2x2
85 2x2

Overhead Press
45 x 5
65 x 5
75 x 5
85 x 5
95 x 3
115 x 1

Back Extensions
x10

Leg Raises
x10

Weight:152
 
11/4/2019

Snatch
45 x 5
65 x 2
85 2x2
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1
145 x 0

Power Clean and Power Jerk
45 x 5
65 x 2
85 x 2
95 x 1
115 x 1
135 x 1
145 x 1
155 x 1
165 x 0 (Press out on Jerk)
155 x 1
135 x 1

Overhead Press
45 x 7
65 x 5
85 x 5
95 x 3

Cable Curl + Tricep Pulldown Supersets
35lb 10+10 x 3

15 minutes Sauna/Steam

Weight:153
 
Last edited:
11/11/2019

Snatch
45 x 5
65 x 2
85 x 2
95 x 1
105 x 1
115 x 1
125 x 1
135 x 1
145 x 1
155 0/2
150 0/1

Power Clean and Power Jerk
45 x 3
65 x 2
85 x 2
95 x 1
105 x 1
115 x 1
135 x 1
145 x 1
155 x 1
165 x 0( Missed Jerk)
155 x 1

DB Bench
25 x 10
40 x 10
50 x 10

Leg Raises+ Back Extension supersets no rest
10+10 x 3

Cable Curls + Tricep Pushdown supersets
35lb/40lb 10+10 x 3

15 minutes sauna/steam

Weight:150
 
11/18/2019

Power Snatch from blocks
45 x 3
65 3x3
75 2x3
85 3x3

Power Cleans from blocks + Power Jerk
45 x 3
65 2x2
85 2x2
95 4x2
115 x 1
135 x 1

DB Bench
40 4x10

Back Extension + Leg Raises supersets no rest
10+10 x 3

Cable Curls + Tricep Pushdowns supersets
35lb/40lb 10+10 x 3

10 minutes Sauna

Weight:153
 
11/20/2019

15 minutes light heavybag

Weight:154
 
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