Data Dump. The past 8 or so weeks of lifting.

My journal from http://weightxreps.net/.

(2013) Nov 06. Wednesday

#Front Squat
110kg x 5
125kg x 3
141kg
117.6kg x 5 x 5 Hurt my wrist pretty bad on this!

(2013) Nov 18. Monday

#Power Snatch + 2 Snatch
52.15kg x 1 x 2
61.25kg x 1 x 3

#Back Squat
111.15kg x 8
120.2kg x 8
129.25kg x 6
138.35kg x 6 x 2

(2013) Nov 19. Tuesday

#Power Clean + 2 Clean
80kg x 1 x 2
85kg x 1 x 3

#Snatch Balance
50kg x 3
55kg x 3 x 2
60kg x 3
65kg x 3 x 2

#Push Press
65kg x 5 x 5

#Jerk
70kg x 3 x 2
80kg x 3 x 3

#Clean Pull
112kg x 7 x 4

(2013) Nov 20. Wednesday

#Muscle Snatch
40kg x 5
50kg x 4
50kg x 3 x 2

#3-position clean
80kg x 1 x 5

(2013) Nov 22. Friday

#3-position snatch
50kg x 1 x 3
60kg x 1 x 3
65kg

#Snatch Pull
84kg x 7 x 4

#Snatch Grip Push Press
60kg x 5
70kg x 5 x 4

#Snatch Shrug
102kg x 8 x 5

#Back Squat
110kg x 6
119kg x 6
128kg x 6
137kg x 4 x 2

(2013) Nov 25. Monday

#Back Squat
120.2kg x 6
129.25kg x 6
138.35kg x 6
147.4kg x 5 x 2

#Push Press
43.1kg x 10 x 4

#Overhead Squat
43.1kg x 15 x 4

For Time: 4 Rounds – 10 push press, 15 OHS, run 400

(2013) Nov 26. Tuesday

#Push Press
70.3kg x 5 x 4

For Time: Row 400, 2 TGU, Row 300, 4 TGU, Row 200, 6 TGU (1.5 pood)

(2013) Dec 01. Sunday

#Bench Press
102.05kg x 5 x 5

Lots of arm stuff afterwards.

(2013) Dec 02. Monday

#Power Snatch + 2 Snatch
52.15kg
56.7kg
65.75kg x 1 x 3

#Jerk
83.9kg x 3 x 3

#Clean Pull
106.6kg x 5 x 4
115.65kg x 5

#Back Squat
120.2kg x 6
129.25kg x 6
138.35kg x 6
147.4kg x 5 x 2

(2013) Dec 03. Tuesday

#Power Clean + 2 Clean
70kg x 1 x 4

#Snatch Balance
60kg x 3 x 4

(2013) Dec 04. Wednesday

#3-position clean
60kg x 1 x 3
70kg x 1 x 2
82kg x 1 x 3

#Snatch Deadlift
83.9kg x 7 x 2
83.9kg x 5 x 3

#Front Squat
102.05kg x 6 x 2

(2013) Dec 06. Friday

#3-position snatch
60kg x 5 x 5 keeping things light

#Snatch Pull
80kg x 5 x 5

#Back Squat
120.2kg x 5
129.25kg x 5
138.35kg x 4
147.4kg x 3 x 2

(2013) Dec 07. Saturday

#Snatch
61.25kg x 4
65.75kg x 6

#Snatch Grip Push Press
61.25kg x 5 x 4
65.75kg x 5 x 2 these were done after the first 6 sets of snatch w/o putting the bar down

#Clean and Jerk
74.85kg x 1 x 4

#Clean + 2 Jerk
74.85kg x 1 x 3

#RDL
102.05kg x 8 x 4

(2013) Dec 08. Sunday

last night late: 10x 10 pushups, 0:30 static hold at top, rest 0:30

(2013) Dec 09. Monday

#Power Snatch + Snatch
43.1kg x 1 x 3
52.15kg x 1 x 2
61.25kg x 1 x 4

#Jerk
61.25kg x 3
65.75kg x 3 x 6

#Clean Pull
102.05kg x 5 x 4

Ab Wheel 3×15

(2013) Dec 10. Tuesday @180.77905484lb BW.

#Power Clean + Clean
83.9kg x 1 x 2
93kg x 1 x 3

#Snatch Balance
61.25kg x 3 x 2
65.75kg x 3 x 2
70.3kg x 3

#Back Squat
138.35kg x 5
147.4kg x 5 x 3
156.5kg x 3
147.4kg x 4

#DB S2O
18.15kg x 10
20.4kg x 10 x 2
22.7kg x 10 x 2

***5 Press + 5 Push press***

Only recording working sets. Dealing with some wrist pain.

(2013) Dec 11. Wednesday @180.77905484lb BW.

#2-Position Clean
83.9kg x 1 x 2
93kg x 1 x 2
97.5kg

(floor, mid-thigh)

#clean deadlift
124.75kg x 5 x 5

#Front Squat
102.05kg x 3 x 10

did not follow the plan here, couldnt go heavy after yesterday

For time (ish)… 3 rounds: 10 DB overhead walking lunges (50#, 5 each side), 10 TTB, 10 Back extentions

(2013) Dec 13. Friday @180.77905484lb BW.

#2-Position Snatch
60kg x 1 x 2
66kg x 1 x 2
70kg x 1 x 2
75kg x 1 x 2

#Snatch Pull
90kg x 5 x 5

#Snatch Grip Push Press
60kg x 5
70kg x 5
75kg x 5 x 4

#Back Squat
137kg x 5 x 2
148kg x 5 x 4

(2013) Dec 14. Saturday @180.77905484lb BW.

#Snatch
70kg x 2
75kg
77kg
79kg
77kg
75kg

#Clean and Jerk
85kg x 2
90kg
92kg
95kg
92kg
90kg

#RDL
105kg x 8 x 4

(2013) Dec 16. Monday @180.77905484lb BW.

#Power Snatch + Snatch
135lb x 2 x 6 working on starting position, keeping it light

#Jerk
185lb x 2 x 4
205lb x 2 x 3

#Clean Pull
270lb x 4 x 5

#Back Squat
325lb x 5 x 2
345lb x 4 x 3

(2013) Dec 17. Tuesday @180.77905484lb BW.

#Power Clean + Clean
205lb x 1 x 4

#Snatch Balance
145lb x 3
155lb x 3 x 2
165lb x 3 x 2

#Push Press
165lb x 4
175lb x 4 x 4

#Pull-ups
BWkg x 12 x 3

#Back Extensions
BW+12lb x 8 x 3

(2013) Dec 18. Wednesday @180.77905484lb BW.

#Muscle Snatch
75lb x 5
95lb x 4 x 2
115lb x 3 x 2

#2-Position Snatch
145lb x 4

#2-Position Clean
185lb x 2
205lb x 2 x 2
225lb x 2 x 2

#Snatch Pull
195lb x 5 x 3

#Snatch Deadlift
215lb x 5 x 2
215lb x 4

#Front Squat
225lb x 6
240lb x 5
260lb x 5
275lb x 3 x 2

from week 2 – dropped back because i was feeling behind on FS strength

#Hip Extentions
BW+25lb x 10 x 3

(2013) Dec 21. Saturday @180.799998755lb BW.

#Snatch
165lb
170lb
175lb
180lb
175lb
170lb

#Clean and Jerk
195lb
205lb
210lb
215lb
210lb
210lb

#Snatch Grip Push Press
165lb x 5 x 5

#Back Squat
345lb x 4 x 3
324lb x 3 x 2

(2013) Dec 23. Monday @180.799998755lb BW.

#Power Snatch
135lb x 3 x 4

#Jerk
185lb x 3 x 4

#Clean Pull
245lb x 3 x 3

#Back Squat
285lb x 3 x 2
305lb x 2 x 3

Ab Stuff

(2013) Dec 24. Tuesday @180.799998755lb BW.

#Power Clean
185lb x 3 x 5

#Snatch Balance
135lb x 3 x 5

#Box Jump
BWlb x 3 x 5

(Supersetted with Snatch Balance, above belly button height)

#Push Press
155lb x 3 x 5

#Front Squat
275lb x 3 x 2
295lb x 3 x 2

(2013) Dec 26. Thursday @180.799998755lb BW.

#2-Position Clean
195lb x 2 x 5

#Snatch Deadlift
195lb x 3 x 4

(2013) Dec 27. Friday @180.799998755lb BW.

#2-Position Snatch
145lb x 2 x 5

(Floor, Knee)

#Jerk
135lb x 3 x 4

#Snatch Pull
185lb x 3 x 5

#Snatch Grip Push Press
145lb x 4 x 5

#Back Squat
315lb x 3 x 3

Lots of arm accessory work afterwards.

(2013) Dec 30. Monday @180.799998755lb BW.

#Hang Snatch
145lb x 3 x 4

(above knee)

#Jerk
195lb x 3 x 3
205lb x 3 x 2

#Clean Pull
275lb x 3 x 5

#Back Squat
350lb x 4 x 5

Ab and back stuff afterwards.

(2013) Dec 31. Tuesday @180.799998755lb BW.

#Hang Clean
195lb x 3 x 4

(above knee)

#Snatch Balance
155lb x 3 x 2
165lb x 3 x 3

#Box Jump
BWlb x 3 x 5

(supersetted with Snatch Balance, right above belly button height)

#Push Press
165lb x 4 x 5

(2014) Jan 01. Wednesday @180.799998755lb BW.

#Clean and Jerk
175lb x 3 x 2
185lb x 2 x 3

#clean deadlift
295lb x 4 x 5

#Front Squat
295lb x 4 x 5

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