Figured I'd make one of these. It'll help me stay accountable because I get lazy with tracking my training.
Background:
I've been an Olympic weightlifter for two years now. Before that I was heavy into bodybuilding (never competed but a huge fan). Played hockey at a decent level growing up. Club in college.
Current PRs at date of post:
77kg competition body weight. Training weight varies from 77-81kg
Snatch 122kg
Clean & jerk 142kg
BS 185kg
FS 150kg? (I know I've got more)
Behind the neck jerk 155kg
Nutrition gets a bit more relaxed during off season. Approaching competition a month out I begin to dial in by reducing carbs and keeping quality fats and protein high.
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09-03-2014, 09:51 PM #1
Adam's Olympic Lifting & Nutrition log
Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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09-03-2014, 10:04 PM #2
Yesterday's training:
Snatch 6" low blocks no straps:
Chinese high pull x2 + snatch x2
40-40-50-60-70-80-85-90-95-100
Clean off same blocks:
Pull + clean x2
50-50-70-90-100-110-115-120X-120
Clean grip OHS fun exercise singles (POUNDS):
95-135-185-225-250-275x
FS to parallel (working on that sticking point in the middle) (IN POUNDS)
135x2x3r-185x3-225x3-250x3-275x3-285x1 (no way getting three so racked it)
250x5x2r
Squat jerk technique w 95lbs and also some GHD slow paused sit-ups.
Today's training:
Snatch (w straps): focus on position with these tap n go
Chinese high pull + below knee high pull + tap n go snatch x2
50-50-50-70-85-90-95-102
CJ:
Clean triple + jerk
50-50-50-70 warmup work
90-105-115-122-130 (missed the jerk, took 20 seconds and completed another CJ)
Pulls:
137x2x3r
Short and sweet today, had a tough day of training yesterday and a lot to come tomorrow. Cleaning 130 for essentially a quadruple was a big big milestone today. The variety in my squatting has helped tremendously.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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09-04-2014, 05:11 PM #3
I think lack of carbs this week has got to me. Upping them a bit. Usually I perform a good amount of accessory like band pull a parts, dips, pull-ups, curls, presses etc but have been pretty beat this week.
11-12pm: some cashews and peanut butter
2:30pm: some salami with various cheeses from trader joes. A shake with a **** ton of kale and spinach, 1.5tbsp almond butter, scoop whey, almond milk.
Back Squat no belt today (pounds):
Pretty tired today, did what I could.
Doubles
135-135 warmup
185-225-275-315-335
355x1
Http://m.youtube.com/watch?v=_7_XZWLp44w
265x6 265x6 275x6
Wide grip Pullups x4 to fail
40kg good mornings 3 sets
Some box jumps
Dinner:
3 massive breaded polish Cutlets thanks to mom.
Shredded beet salad. Asparagus. Very small amount of potatoes.
Fruit bar w/ flaxseeds (like fruit leather), 4 squares of dark chocolate.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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