Virtual Meet Powerlifting Day

Back Squat:

46kg x 4
46kg x 4
66kg x 3
82kg x 2
90kg x 1
94kg x 1
100kg x 1 (I)
102kg x 1 Fail (II)
102kg x 1 Fail (III)

Bench Press:

30kg x 4
30kg x 4
46kg x 3
56kg x 2
60kg x 1
66kg x 1
68kg x 1 (I)
72kg x 1 (II)
76kg x 1 Fail (III)

Deadlift:

66kg x 4
66kg x 4
96kg x 3
120kg x 2
128kg x 1
136kg x 1
142kg x 1 (I)
150kg x 1 (II)
154kg x 1 (III)

NOTES:
-Footage will be available in about 1-2 weeks on virtualmeet.net
-BW= 71.4 kg
-My nervous system is exhausted. Quite tired. Used Scott Sonnon's Kettlebell Foundation Warm-up and Compensatory Cool down before and after my performance.
I highly recommend this DVD set for increasing your mobility and release any tightness in the (sometimes improperly) used muscles in kettlebell lifting and weightlifting in general as well. This DVD is worth it's weight in gold for the detailed technique break down for kettebell lifting, add a detailed explanation (not just the how, but the why) to that and you've got yourself a must have series.

Squat Clean Max Day

Squat Clean:

30kg x 1 x 3
50kg x 1 x 3
60kg x 1 x 3
64kg x 1
68kg x 1
72kg x 1
76kg x 1
80kg x 1 (PR)
82kg x 1F

Seated Press w/ 30kg x 9

BW= 72kg

Helen

3 rounds for time:
400 run
21 swings (santa cruz style)
12 Pull-ups

NOTES:
-Didn't time it, but I know my time was better than last time I did it (in 2005)
as my sets of pull-ups started with 6-8 solid reps instead of broken sets of 3.
-Bodyweight today: 72.3kg (ate some pizza yesterday)

Maximum Effort Day Week 1

Max Bench:

Bar x 5
30kg x 5
40kg x 5
50kg x 3
2 minutes rest
56kg x 3
3 minutes rest
60kg x 1
66kg x 1
4 minutes rest
70kg x 1 (PR)
4 minutes rest
72kg x 1 (PR)

Max Deadlift:

66kg x 4
10 seconds rest
66kg x 4
10 seconds rest
96kg x 3
30 seconds rest
120kg x 2
60 seconds rest
128kg x 1
120 seconds rest
136kg x 1
240 seconds rest
142kg x 1 (felt slow coming off the floor, but solid)

NOTES:
-Felt a bit weak today, decided to get buy a bathroom scale. Weighed in at precisely 71kg. Will keep weighing myself in the morning every day. I know that my normal weight is supposed to be between 73-74kg, so I need to eat a bit more.
-Plan to keep this hybrid plan going and will incorporate other max effort movements to instead of the regular deadlift (standing on blocks, good mornings, ...)

Dynamic Effort Day Week 1

Speed Bench
[36kg w/ light band wrapped behind my back x 3 x 8
1 minute rest between sets]
18 Kipping Pull-ups (PR!)

Squat Clean:
30kg x 1
50kg x 1
60kg x 1
70kg x 1
72kg x 1
74kg x 1
76kg x 1 (PR!)
Ample rest (2-4 minutes) between sets

NOTES:
-Set several PR's on pull-ups and squat clean. My body seems to be getting into 'go' mode. Hope to get some good results deadlifting and max benching tomorrow.

Crossfit/Westside Hybrid

As I'm closing in on the competition. I have decided to adapt
a more hybrid approach. So 2 days a week I'll do crossfit workouts
and 2 days a week I'll do a one Maximum Effort and Dynamic Effort day.

So today I did:

Bench Press:
50kg x 3
12 Pull-ups
60kg x 1
64kg x 1
12 Pull-ups
68kg x 1
70kg x 1 Fail

Crossfit Workout # 4

Max possible rounds in 15 mins:

[Squat Hang Clean w/ 40kg x 12
Ring dips x 15]

NOTES:
-Recorded the time, but - in retrospect- forgot tot record it in my log.
-Squat cleans for high reps and relatively low weight helped my squat clean
technique a lot. Feel like I could do some 1RM full cleans soon.

Crossfit Workout # 3

3 rounds of:

[18" Box jumps x 25
5 muscle ups]


NOTES:
-Didn't time it. Should have.
-Box jumps were broken into sets of 10 at first, then sets of 5.
Used the bench as a box.

Bench Press, Pull-ups, Swings

Bench Press w/ 50kg x 1

3x
[Bench Press w/ 60kg x 3
90 seconds rest
Pull-ups w/ 10kg x (1,2,3)
Swings w/ 32kg x 10]

Crossfit Workout # 1

5 rounds for time of :
Deadlift 185 pounds 15 reps / 10 Handstand push-ups

Did 3 rounds, used 70kg. Did Elevated pushups instead of HSPU's

NOTES:
-Time: 11:37
-Pretty tired. Will need some time to adjust to this regime.
-Decided to start Crossfit to elicit the 'broad adaptational response'
as I have 6 weeks left prior to the competition in April. I will be tired
a lot, but will make sure to create a buffer to allow my body some super compensation
after this effort and thus be 'ready' when competition time rolls around.

Good Morning & ETK Holle DB Row Day 10

Power Snatch w/ 30kg x 1
Power Snatch w/ 50kg x 1 x 3
Power Snatch w/ 56kg x 1 x 3
Power Snatch w/ 58kg x 1 x 2
Power Snatch w/ 60kg x 1
Power Snatch w/ 62kg x F

[Good mornings w/ 66kg x (1,2,3) x 4
BOR w/ 20kg Holle DB x (1,2,3)x 4
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 4
Pull-ups w/ 10kg x (1,2,3) x 4
1 minute rest]

Good Morning & ETK Holle DB Row Day 9

Power Snatch:
30kg x 1 x 2
50kg x 1 x 3
56kg x HP x 3

[Good Morning w/ 66kg x (1,2,3) x 1 +(1,2) x 1
BOR w/ 20kg Holle x (1,2,3)+ (1,2)
60 seconds rest]

[Bench Press w/ 56kg x (1,2,3) + (1,2)
Pull-up w/ 10kg x (1,2,3) + (1,2)
60 seconds rest]

Good Morning & ETK Holle DB Row Day 8

[GM x 70kg x (1,2,3) x 3
BOR w/ Holle DB w/ 20kg x (1,2,3) x 3
1 minute rest]

[Bench Press w/ 56kg x (1,2,3) x 1
PU w/ 10kg x (1,2,3) x 1
1 minute rest]

Good Morning & DB Row ETK Cycle Day 7 + Power Snatch Day 3

Power Snatch:

30kg x 1 x 2
50kg x 1 x 3
56kg x 1 x 2
58kg x 1

[60kg x 1 x 4 + 3 High Pulls * **
60 seconds rest]

[Good Mornings w/ 60kg x x (1,2,3) x 2 + (1,2) x 1
Holle DB BOR w/ 16kg x x (1,2,3) x 2 + (1,2) x 1
1 minute rest]

NOTES:
*: Used my new weightlifting shoes for the first time. The transition between
first and second pull is more apparent as one pushes the knees 'out' (different shin angle caused by the elevated heel makes this more pronounced)to let the bar pass smoothly and maximize the leverage for the posterior chain. The pull certainly feels more efficient.
**: CNS fatigue was certainly an issue after rep #4. Next week is a back off week, so no worries here.

Good Morning & DB Row ETK Cycle Day 6

[Good Morning w/ 60kg x (1,2,3) x 5
Holle DB Row w/ 16kg x x (1,2,3) x 5
1 minute rest]

Good Morning & DB Row ETK Cycle Day 5

[Good Morning w/ 60kg x (1,2,3) x 3 + (1,2) x 1
Holle DB Row w/ 16kg x (1,2,3) x 3 + (1,2) x 1
90 seconds rest]

Good Morning & DB Row ETK Cycle Day 4 + Power Snatch Day 2

[Power Snatch w/ 58kg x 1 x 10* **
1 minute rest between sets]


[Good Morning w/ 60kg x (1,2,3) x 2
Holle DB Rows w/ 16kg x (1,2,3) x 2
1 minute rest between ladders]

NOTES:
*: Power Snatch is key to athletic development, as noted again
today by Charles Poliquin in his most recent 'Question of Strength' on T-Nation . If I can make it to snatching 70kg x 1 x 15,
I will be sure to perform well on the deadlift.
**: Form in the last 5 reps was poor due to CNS fatigue because of Monday's training
and insufficient sleep.

Good Morning & DB Row ETK Cycle Day 3

[Good Mornings w/ 60kg x (1,2,3) x 4
Holle DB Rows w/ 16kg x (1,2,3) x 4
90 seconds rest between ladders]

Good Morning & DB Row ETK cycle 1 Day 2

[ETD Power Snatch w/ 57kg x 14 x 1*
1 minute rest between sets]

[Arched Back Good Mornings w/ 60kg x (1,2)x3 + 1
Holle DB Row w/ 16kg x (1,2)x3 + 1
1 minute rest between ladders]

[Push Press w/ 54kg x 5,4,3,3,4
2 minutes rest between sets]

NOTES:
*: These sets are pretty taxing to the CNS. I will continue doing them until
progress stalls. I think a lot of the progress here depends on grip strength.
I will consider implementing Prilepins recommendations here and Nov 02 'Deadlift on the rise' on this in the future though.
I noticed that a couple of days of working with the Holle DB already strengthed my
fingers noticeably.

Good Morning & DB Row ETK cycle 1 Day 1

[Good Mornings w/ 60kg x 3 x (1,2,3)
supersetted with
Holle it Up DB Rows w/ 16kg x 3 x (1,2,3)]

Front squat:

60kg x 1
70kg x 1
80kg x 1