phil
New Member
Posts: 32 
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Post by phil on Jul 5, 2013 8:26:36 GMT
Ben Grimm 04/07/2013
Front squat 5,3,1,5,3,1
High hang power clean+ Front squat+ high hang clean 7×1
Snatch grip romainan deadlifts 5×5
Front squat 5(60kg),3(70kg),1(90kg),5(70kg),3(90kg),1(100kg). note: push for 100kg x 3 next time
High hang power clean+ Front squat+ high hang clean 7×1: 60kg, 70kg, 70kg, 75kg, 75kg, 70kg,60kg. note: maintain back position on first lift, more traps and loose arms on hang power clean, sweep bar back
Snatch grip romainan deadlifts 5×5: 20kg, 30kg, 20kg, 20kg, 20kg: note: maintain tight lower back, sweep bar back, shins back more, keep light weight to maintain form
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phil
New Member
Posts: 32
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Post by phil on Jul 6, 2013 6:42:28 GMT
Ben Grimm 06/07/2013
Snatch balance 7×2
Pause Back squat 5×4 (5 second)
Romanian deadlift + High hang clean 5×1(2+1)
Snatch balance 7×2: 40kg, 40kg, 50kg, 50kg missed, 50kg, 55kg, 60kg, 60kg. note: 55kg and 60kg more like behind neck press, more speed and lockout to get under bar
Pause Back squat 5×4 (5 second): 60kg, 70kg, 70kg, 60kg, 60kg. note: keep on heels more at bottom of squat
Romanian deadlift + High hang clean 5×1(2+1): 60kg, 70kg, 70kg, 70kg, 70kg. note: jump forward too much, sweep bar back more, bring shoulders back further before pull
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phil
New Member
Posts: 32
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Post by phil on Jul 9, 2013 11:48:52 GMT
Ben Grimm 09/07/2013
High Hang clean 7×3
Power jerk 7×3
Snatch shrug 7×3
High Hang clean 7×3: 60kg, 60kg, 70kg, 70kg (missed second rep), 70kg, 72.5kg, 72.5kg missed. note 72.5kg didnt feel heavy, more tired at the end. jump harder for more pull. let go of hook grip at pull
Power jerk 7×3: 60kg, 60kg, 60kg, 70kg, 70kg, 70kg, 70kg. note: 70kg didnt feel heavy, thumb stiffness. move up to previous 1 rep max 95kg next time
Snatch shrug 7×3: 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg. note: try keep technique, staight arms, pull back, keep bar close to body
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phil
New Member
Posts: 32
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Post by phil on Jul 16, 2013 12:00:33 GMT
Ben Grimm 16/07/2013
Snatch balance 7×2
Pause Back squat 5×3 (5 second)
High hang clean + Hang clean 5×2(1+1)
Snatch balance 7×2: 40kg, 50kg, 50kg, 55kg, 60kg, 60kg, 62.5kg. note: better than last time. more speed and lockout to get under bar, start set at 50kg next time, work up to 70kg
Pause Back squat 5×3 (5 second). note: 70kg, 80kg, 80kg (slow 3rd rep), 80kg (missed 3rd rep, dropped back to 70kg), 70kg
High hang clean + Hang clean 5×2(1+1): 70kg, 70kg, 70kg (missed 2nd rep high hang), 70kg, 70kg (missed 2nd rep high hang). note: didnt feel heavy, go up next time if arms more fresh
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phil
New Member
Posts: 32
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Post by phil on Jul 19, 2013 10:30:59 GMT
Ben Grimm (18/07/2013)
Hang Snatch 7×2
push press 5×3
Clean pull 5×3
Hang Snatch 7×2: 40kg, 40kg, 40kg, 40kg, 50kg, 50kg. note. Thumb/wrist still sore. more warm up next time with 40/45kg. Have starting set next time @ 50kg.
push press 5×3: 60kg, 70kg, 60kg, 70kg, 75kg. note: more dip drive
Clean pull 5×3: 90kg, 100kg, 100kg, 110kg, 110kg. note more concentration on top extention
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phil
New Member
Posts: 32
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Post by phil on Jul 24, 2013 10:49:25 GMT
Ben Grimm 23/07/2013
Snatch balance 7×2
Clean 7×2
Shoulder press 5×1
Snatch balance 7×2: 50kg, 50kg, 55kg, 60kg, 60kg, 60kg, 60kg. note: get under bar. less push press
Clean 7×2: 75kg, 80kg, 85kg (missed 2nd rep), 85kg, 90kg, 90kg (missed 2nd rep), 80kg
Shoulder press 5×1: 50kg, 60kg 70kg (grinded out), 60kg, 60kg
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phil
New Member
Posts: 32
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Post by phil on Aug 2, 2013 10:49:28 GMT
Ben Grimm 30/07/13
Snatch 7×1
Push press 5×1
Back squat 10×2
Snatch 7×1: missed wrist sore, difficult going overhead
Push press 5×1: 60kg, 65kg, 70kg (PR), 70kg missed, 60kg, 60kg
Back squat 10×2: all 10 sets @ 90kg
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phil
New Member
Posts: 32
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Post by phil on Aug 2, 2013 10:53:59 GMT
Ben Grimm Power 01/08/2013
Power Clean + Front squat 5x(1+2)
Clean and jerk 7×1
Clean pulls 5×3
Power Clean + Front squat 5x(1+2): 60kg, 70kg, 80kg, 90kg missed, 70kg. note: power clean PR i think
Clean and jerk 7×1: 60kg, 60kg, 60kg, 70kg, 70kg, 70kg, 70kg. note: 70kg not heavy but stay at this weight, get more consistant in front foot landing position and quick elbow lock out
Clean pulls 5×3: 80kg, 90kg, 100kg 100kg, 110kg. note: jump high and up not back, keep bar close
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phil
New Member
Posts: 32
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Post by phil on Aug 6, 2013 12:01:06 GMT
Marv 06/08/2013
Snatch 5×5 70%
Back squat 6×2 80%
Hang clean pull 5×5
Snatch 5×5 70%. 40kg note: 70% should of been 45.5kg, wrist still sore keep light and consistant
Back squat 6×2 80%. 80kg. note: low bar squat 120kg. use 100kg as 100% for high bar
Hang clean pull 5×5. 80kg, 90kg, 100kg, 105kg, 105kg. note more high pull up, shoulders to ears, less back
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phil
New Member
Posts: 32
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Post by phil on Aug 9, 2013 3:35:46 GMT
Marv (08/08/2013)
Clean 5×5 70%
Back squat 6×2 80%
Hang snatch pull 5×5
Jerk 5×3 70%
Clean 5×5 70%. 65kg, 1rm of 95kg. note: alot or reps, tired at and of each set
Back squat 6×2 80%. 80kg, 1rm of 100kg. note: felt alot more comfortable than set done on 06/08/2013
Hang snatch pull 5×5. 60kg, 60kg, 65kg, 65kg, 65kg.
Jerk 5×3 70%. 65kg, 1rm of 95kg, done at 60kg instead. more speed, jerk stance better.
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phil
New Member
Posts: 32
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Post by phil on Aug 11, 2013 7:43:12 GMT
Marv (10/08/2013)
Snatch 6×4 75%
Back squat 6×3
80% Clean pulls 5×5
missed session. need to make up
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phil
New Member
Posts: 32
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Post by phil on Aug 13, 2013 21:47:45 GMT
Marv (13/08/2013)
Clean 5×5 75%
Back squat 6×2 80%
Hang Snatch pull 5×4
Clean 5×5 75%. 72.5kg
Back squat 6×2 80%. 80kg
Hang Snatch pull 5×4. 60kg, 65kg, 70kg, 80kg 80kg
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phil
New Member
Posts: 32
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Post by phil on Aug 16, 2013 3:16:17 GMT
Marv (15/08/2013)
Snatch 5×3 80%
Back squat 6×4 80%
Hang clean pull 5×4
jerk 5×3
Snatch 5×3 80%. 50kg. note: wrist still sore, need to pull harder at power position
Back squat 6×4 80%. 80kg
Hang clean pull 5×4: 100kg
jerk 5×3: 60kg. note: stay consiatnt for speed and foot position
long workout
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phil
New Member
Posts: 32
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Post by phil on Aug 19, 2013 8:47:49 GMT
Marv (17/08/2013)
Clean 4×3 80%
Back squat 6×2 80%
Snatch pull 5×5
Snatch balance 5×4
Missed session. need to make up
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phil
New Member
Posts: 32
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Post by phil on Aug 21, 2013 11:39:13 GMT
Marv
Snatch 5×4 75%
Back squat 6×5 80%
Hang clean pull 5×3
Snatch 5×4 75%. 50kg. note: tighter back, harder extension at top, press out more, speed speed speed
Back squat 6×5 80%. 80kg. note: feeling easy, need to test 1rm soon
Hang clean pull 5×3: 80kg, 90kg, 105kg, 105kg, 105kg
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