My current training log

12/18/2021

Power Snatch
45 x 5
95 x 1ms
95 x 2
115 x1p
125 x1p
135 x 1
145 x 1
155 x 1
165 x 1
155 x 1

Snatch High Pulls
185 x 2
205 x 2
225 x 2
185 x 3

Overhead Press
45 x 10
65 x 10
85 3x5

Cable Curls
30 x 15
35 3x12

Weight:161
 
1/9/2022

Power Snatch
45 x 5
95 2ms
115 x 1
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1(PR)

Overhead Press
45 x 10
65 x 10
85 x 9
85 x 5

Weight:165
 
Last edited:
1/12/2022

1 mile run

1/18/2022

Power Snatch
45 x 5
95 ms+ps
115 x 1
135 x 1
145 x 1
155 x 1
165 x 1
155 pull + miss
155 x 1

4 x 2 minute heavybag rounds

Weight 167
 
1/22/2022
1 mile run

1/24/2022
1 mile run

1/26/2022
1 mile run

1/29/2022
1.7 mile run

1/31/2022
1 mile run

2/4/2022
Power Snatch
45 x 5
95 1+1h
115 x 1
135 x 1
145 2x1
135 pull+1

Weight:166
 
2/5/2022

Power Snatch
45 x 5
95 ms+1
115 ms+1
135 x 1
145 x 1
155 2/3
145 2x1

Overhead Press
45 x 10
65 x 10
75 x 10

Cable Curls
25 x 10
30 x 10
35 x 10

Weight:165
 
2/15/2022
Power Snatch
45 2x5
95 x 2
115 x 2
125 x 1
135 x 1
145 x 1
155 2x1

Snatch Pulls
185 x 2
205 2x2

Weight:165
 
Last edited:
Had a hard time gaining weight for years, but recently have been able to put on some weight. I took a break from strength work for awhile and have seen significant gains since reincorporating strength/hypertrophy work. 4 years of relatively regular lifting today

2/28/2022
Power Snatch
45 x 5
95m+1
115 x 1
115 hh
135 x 1
145 x 1
155 3x1

Snatch Pulls
185 3x2

Weight:171
 
Last edited:
3/3/2022

Power Snatch
45 x 5
95 2hp+1 x 2
115 2hp+1
115hh
125 x 1
135 x 1
135hp+1
145 x 1
155 x 1

25 3x10 facepulls
25 3x30 cable curls

Weight:167
 
3/14/2022
Power Santch
45 x 5
95 x 2
115 x 2
125 x 2
135 x 2
135 hx2
135 x 1
145 x 1
155 2x1

Power Cleans
45 x 5
135 x 2
155 1+1jerk
185 3x1

3/18/2022

Power Snatch
45 x 5
95 2hp+1
115 2hp+1
135 hp
135 2x1
155 2x1
165hp

5x2 heavybag rounds
 
3/22/2022
Power Snatch
45 x 5
95 2hp
115 2hp
135 hp+1 x 2
135 x 2

5x2 heavybag rounds

3/26/2022
Power Snatch
45 x 5
95hp+1
95 2x1
115 hp+1
125 3x1
135 5x1

Incline Bench Press
45 2x10
95 x 10
95 x 8
95 x 6
 
Last edited:
4/5/2022
DB Bench
15 x 10
20 x 10
30 x 10
35 x 10
35 x 8

Tricep Rope Pulldown
20 lb 3x15

Heavybag

Weight:168

4/6/2022

Power Snach
45 2x3
95 2x2
115 x 2
135 3x1
145 2x1
135 hip x 2
135 pause
 
4/13/2022

Power Snatch
45 x 5
95 1+1hh
95 x 1
115 x 1
125 x 1
135 2x1
145 2x1
155 2x1
165 miss

4/16/2022
Power Snatch
45 x 5
95 1+1 x 2
115 1+1
125 1+1
135 4x1

OHP
45 4x10

4/19/2022
Power Snatch
45 2x5
95 1+1h x 2
115 x 2
125 x 1
135 2x1
145 x 1
135 x 1
135 x 2

OHP
45 x 10
65 3x8

Back Extensions Slow
2x10
10lb x 10

Weight:166


4/21/2022

6 x 2 heavybag rounds
 
4/26/2022

Power Snatch
45 x 5
655 x 3
95 x 2
115 x 2
125 x 2
125 1+1h
135 cd
145 2x1
135 x 1

Overhead Press
45 x 10
65 x 8
75 2x8
 
5/4/2022

Power Snatch
45 x 5
95 2x2
115 cd
125 2x1
135 2x1

Overhead Press
45 x 10
65 x 10
75 3x8

Weight:165

5/5/2022

Tricep rope pulldowns
15 x 15
20 x 15
25 x 15
25 x 12
25 x 12

Cable Cross over single arm
10 x 10
15 x 10

Weight:164
 
5/11/2022

Power Snatch
45 x 5
95 x 1
95 x 3
115 2x1
125 2x1
135 4x1
145 2x1
155 x 1

5/16/2022
Power Snatch
45 x 5
95 1+h
115 x 2
125 x 1
125hh
135 x 1
145 3x1

5/23/2022
Power Snatch
45 x 5
95 2x2
115 x 2
115 p+lh
125 4x1

Power Cleans
45 x 5
95 x 1
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
185 x 1

Chin Ups deadhang
x3
x4
x2

Weight:168
 
5/30/2022

1 mile run

5/31/2022

5 x 2 minute heavybag rounds

Weight:168
 
Last edited:
6/4/2022

Power Snatch
45 x 5
95 x 2
95 2x1
115 2x1
125 x 1
135 4x1
145 3x1

Power Clean and Jerk
45 x 5
135 2x1
155 x 1
175 3x1
185 x 1

Overhead Press
45 x 8
65 x 8
75 x 8
75 x 4

Weight:167
 
6/4/2022

Power Snatch
45 x 5
95 x 2
95 2x1
115 2x1
125 x 1
135 4x1
145 3x1

Power Clean and Jerk
45 x 5
135 2x1
155 x 1
175 3x1
185 x 1

Overhead Press
45 x 8
65 x 8
75 x 8
75 x 4

Weight:167
Trap king. Like this one.
 
6/8/2022

Power Snatch
45 x 5
95 x 2
95 2x1
115 2x1
125 1+hip
135 4x1
145 3x1
135 hip x 2

Power Clean and Jerk
45 x 2
135 x1
155 x 1
175 3x1
185 x 1
195 x 1
205 PC only
 
Last edited:
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