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Post by Paul Cummins on Jul 3, 2013 12:45:16 GMT
Thread to track my IWBC training
IWBC 020713
PushPress 3x5 @ 70% 60kg
PowerClean 5x3 @ 65% 70kg
CleanPull 5x4 @ 85% 80kg
Jerks 5x3 @ 50% 50kg (subbed for Front Squats as I did 7x3 @ 80kg earlier that morning @ IWCF)
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Post by Paul Cummins on Jul 5, 2013 8:49:18 GMT
IWBC 040713
Snatch
3x60% 45kg
2x70% 50kg
2x75% 55kg
3x85% 60kg
1x90% 65kg (Not pretty but done)
Clean & Jerk
3x60% 60kg
2x70% 70kg
1x75% 75kg
1x80% 80kg
1x90% 90kg (Got clean & jerk up but lost forward)
Front Squat
3x75% 75kg
2x80% 80kg
1x90% 90kg
Romanian Deadlift
3x5 @ 60kg
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Post by Paul Cummins on Jul 7, 2013 10:41:27 GMT
IWBC 060713
Snatch
2x3 @ 70% 45kg
3x2 @ 75% 50kg (these felt terrible this session)
Snatch Pull
5x3 @ 95% 70kg
Back Squat (3 sec Pause)
5x4 @ 70% 70kg
Jerk
1x1 @ 70% 70kg
2x1 @ 80% 80kg
Felt pretty ordinary all session. Ate very poorly on Friday with not much water.
Not keen on keeping a food diary, but may be worth at least keeping track of good vs bad days.
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Post by Paul Cummins on Jul 14, 2013 12:15:53 GMT
IWBC 090713
Power Snatch
5x2 @ 70% 50kg
Clean
2x3 @ 70% 70kg
3x2 @ 70% 70kg
Clean Pull
5x3 @ 95% 90kg
Front Squat
5x3 @ 80% 80kg
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Post by Paul Cummins on Jul 14, 2013 12:25:06 GMT
IWBC 110713
Push Press
3x5 @ 75% 60kg
Power Clean
5x2 @ 70% 70kg
Hang Snatch
3x2 @ 65% 45kg
2x2 @ 70% 50kg
Snatch Push Press + OHS
3x1 (3+2) @ 70% 50kg
And 3 strict muscle ups (first time strict) afterwards!
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Post by Paul Cummins on Jul 14, 2013 12:33:06 GMT
IWBC 130713
Snatch
3x 60% 42.5kg
2x 70% 50kg
2x 75% 52.5kg
1x 80% 55kg
1x 85% 60kg
1x 100% 70kg (felt good so went heavier)
Clean & Jerk
3x 60% 60kg
2x 70% 70kg
2x 75% 75kg
1x 80% 80kg
1x 85% 85kg
Done after WOD - started to get tired toward the end of the C&Js.
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Post by Paul Cummins on Jul 20, 2013 13:05:52 GMT
IWBC 160713
Snatch
2x2 @ 80% 55kg
3×1 @ 80% 60kg
Snatch Pull
2×3 @ 95% 65kg
2×3 @ 100% 70kg
Pause Back Squat (3 sec)
5×3 @ 75% 80kg
Jerk – heavy single
1x 70kg
1x 80kg
1x 90kg (missed first, got it second)
IWBC 180713
Power Snatch
2x2 @ 70% 55kg
3x1 @ 75% 60kg
Clean
2x2 @ 80% 80kg
3x1 @ 80% 85kg
Clean Pull
2x3 @ 95% 95kg
3x2 @ 100% 100kg
Push Press
1x5 75% 60kg
2x4 80% 65kg
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Post by Paul Cummins on Jul 20, 2013 13:19:31 GMT
IWBC 200713
Front Squat
1x2 @ 85% 80kg
3x2 @ 85% 90kg
Power Clean
2×2 @ 70% 70kg
3×1 @ 75% 75kg
Hang Snatch (below knee)
2×2 @ 70% 50kg
3×1 @ 75% 55kg
Overhead Squat – heavy single
1x 60kg
1x 70kg
1x 75kg (need to work on staying on heels doing these).
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Post by Paul Cummins on Jul 27, 2013 10:07:33 GMT
IWBC 230713
Tired and sore. Went to bed early.
IWBC 250713
Feeling much better.....
Snatch
2x1 @ 80% 55kg
3x1 @ 85% 60kg
Snatch Pull
2x3 100% 70kg
2x2 105% 75kg
Snatch (whilst waiting for rack)
2x1 @ 105% 75kg PB (1st was v.ugly, 2nd was power snatch but much better o/h position)
Pause Back Squat (3 sec - thanks for the advice Michael; small change, big difference)
2x3 @ 75% 80kg
2x2 @ 80% 90kg
Jerk - heavy single
2x 70kg
2x 80kg
1x 90kg
IWBC 270713
Power Snatch – heavy single
2x1 60kg
2x1 70kg
2x1 75kg
Clean – 80% x 1 x 2, 85% x 1 x 3
Did heavy single (90kg - PB) and 55x 50kg cleans during WOD so skipped these...
Clean Pull
2x3 @ 100% 90kg
2x2 @ 105% 100kg
Front Squat
2x2 @ 85% 80kg
2x1 @ 90% 90kg
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Post by Simon Callander on Jul 27, 2013 10:21:53 GMT
Looks like it was a rather good week for PB's
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Post by Paul Cummins on Aug 17, 2013 11:24:12 GMT
IWBC 08/08/13
Cleans
5x5 @ 70% 70kg
Back Squat
6x2 @ 80% 90kg
Hang Snatch Pull
5x5 @ 100% 75kg
Jerk
5x3 @ 70% 70kg
IWBC 13/08/13
Cleans
5x5 @ 75% 75kg
Back Squat
6x2 @ 80% 90kg
Hang Snatch Pull
5x4 @ 100% 75kg
IWBC 15/08/13
Snatch
5×3 @ 80% 60kg (a few misses here - need to get more stable at bottom)
Back squat
6×4 80% 90kg
Hang Clean Pull
5×4 @ 100kg
Jerk
5x3 @ 60% 60kg (concentrated on technique)
IWBC 17/08/13
Clean
4×3 @ 80% 80kg
Back squat
6×2 @ 80% 95kg
Snatch pull
5×5 @ 100% 75kg
Snatch balance
5×4 @ 50% 40kg
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Post by Paul Cummins on Jan 17, 2014 1:46:18 GMT
IWBC Attila Week 1
Tues 7/1/14
Snatch 5x5
1x5 @ 40kg
4x5 @ 50kg (3 misses)
Front Squat 9@9, 5% drop
1x9 @ 50kg
1x9 @ 60kg
1x9 @ 70kg
1x9 @ 60kg
Snatch Pulls 5x5
5x5 @ 60kg
Working back into it - stayed relatively light for all lifts.
Back tightened up on snatch pulls.
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Post by Paul Cummins on Jan 17, 2014 1:56:45 GMT
IWBC Attila Week 1
Thurs 9/1
Clean & Jerk 5x5 1x5 @ 50kg 1x5 @ 60kg 3x5 @ 70kg Back Squat 9@9, 5% drop 1x9 @ 60kg 1x9 @ 70kg 1x9 @ 80kg 1x9 @ 70kg Clean Pulls 5x5 1x5 @ 70kg 4x5 @ 90kg Clean & Jerk very rusty - need to work on getting lower and more stable. Back squat - favouring left leg. Need to strengthen right Slowly getting into x reps@9 concept however difficult to know where my x rep max is to start with. I guess it will get easier the more i do it.
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Post by Paul Cummins on Jan 17, 2014 2:03:49 GMT
IWBC Attila Week 1
Sat 11/1
Hang snatch 4×6
4x6 @ 40kg
Front squat 3@9, 5% drop
1x3 @ 80kg
1x1 @ 90kg
1x3 @ 80kg
Snatch pull 3×3
3x3 @ 80kg
Done after WOD.
Hang snatch at that weight was tough.
Bit of more than i could chew on the front squats.
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Post by Paul Cummins on Jan 17, 2014 2:09:32 GMT
IWBC Attila Week 2
Tues 14/01
Hang Clean + Power Jerk 4×6
1x6 @ 50kg
3x6 @ 60kg
Back squat 8@9, 5% drop
1x8 @ 60kg
1x8 @ 70kg
1x8 @ 80kg
1x8 @ 75kg
Hang clean pulls 5×3
5x3 @ 100kg
Hang clean + Power Jerk - volume was tough but solid
Back squats - tried to force equal weight onto right knee
Hang clean pulls ok
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