TRAINING LOG: Johnny Reed

1/2/2012 

Warm Up

One Arm KB Swing (each side) 16 kg x 10, 24 kg x 10, 32 kg x 10

Snatch complex with bar

Snatch

40 kg x 3

50 x 2

55 x 1

60 x 1

65 x 1

70 x 1

75 x miss x 2 - dropped forward both times

75 x 1 - overcompensated and almost lost backwards, but managed to save

80 x miss - dropped forward

80 x 0.75 - caught, but was out of position and dropped as I tried to stand

60 x 2 x 3

65 x 2 

I’m pretty happy with these. 75 kg was my previous best in competition a few years ago and 80 kg is my training PR for this century. I just need to get used to handling the heavier weights again and I should be good for more. I know why I’m missing lifts forward and how to fix it. Also, for me, when snatching feels good then the sheaf tends to go higher.

Remainder of the workout was done nice and easy.

Bear Hug Deadlift

101 lbs x 5

146 x 3

191 x 1 x 3

146 x 5

Press w/Thick Bar

50 lbs x 20

100 x 5

110 x 5 x 3

Squats w/Buffalo Bar

50 lbs x 20

150 x 5

200 x 3

230 x 2

260 x 2

280 x2

One Arm DB Row w/Thick Handle (each side)

80 lbs x 5 x 3

1/14/2012 

Warm Up

One Arm KB Swing (each side) 16 kg x 10, 24 kg x 10, 32 kg x 10

Clean & Jerk complex with bar

Clean & Jerk

60 kg x 2 + 2

70 x 1

75 x 1

80 x 1 x 6

Deadlift

100 kg x 5 - DOH no hook

120 x 5 - DOH no hook

140 x 3 - hook grip

160 x 3 x 2 - mixed grip

Bench Press w/thick bar

50 lbs x 20

150 x 5

170 x 5 x 2

190 x 3

Next four exercises performed as circuit

Chins

BW x 5 x 3

Lunge w/bar overhead (each side)

45 lbs x 5 x 3

Face Pulls

40 (+tubing) x 15

45 (+tubing) x 15 x 2

Horizontal Cable Chop

40 (+tubing) x 15

45 (+tubing) x 15 x 2

1/16/2012 

Warm Up

One Arm KB Swing (each side) 16 kg x 10, 24 kg x 10, 32 kg x 10

Snatch complex with bar

Snatch + OH Squat

40 kg x 2 + 3

50 x 2 + 3

55 x 1 + 2

60 x 1 + 2

Snatch

65 kg x 1 x 4

65 x miss x 2

50 x 2

Bear Hug Deadlift

111lbs x 5

166 x 3

221 x 2 x3

201 x 5

201 x 5 - with strap

256 x 5 - with strap; Using the strap defeats the whole purpose of this exercise, but I just wanted to feel the heavier weight

Next four exercises performed as circuit

One Arm DB Press

40 lbs x 5

50 x 5 x 2

Front Squat

145 lbs x 5

185 x 5 x 2

Barbell Row

50 kg x 5

70 x 5 x 2

Rollouts from knees

5,5,5 

1/19/2012 

Warm Up

One Arm KB Swing (each side) 16 kg x 10, 24 kg x 10, 32 kg x 10

Clean & Jerk complex with bar

Clean & Jerk

70 kg x 2 + 2

75 x 1

80 x 1

85 x 1 x 6

Next two exercises performed with alternating sets

Deadlift

110 kg x 6 x 4 - DOH no hook

Bench Press w/thick bar

50 lbs x 20

150 x 6 x 4

Next two exercises performed with alternating sets

Rope Pushdown

85 (+tubing) x 15 x 2

Curls w/EZ curl bar

70 lbs x 15 x 2 

1/21/2012 

Warm Up

One Arm KB Swing (each side) 16 kg x 10, 24 kg x 10, 32 kg x 10

We were having storms with a lot of thunder and lightning, so I thought holding metal weights overhead might not be wise. I decided to play with stones instead in hopes that Thor would not strike me dead.

Once I started working out I realized that due to the extremely high humidity everything was covered with a film of moisture, so the stones were a little heavier and a lot slicker than normal.

Altas Stone

lap + stand  170 lbs x 1 + 3 x 2

lap 240 lbs x 1 x 3 - with strap

lap, shoulder, move to opposite shoulder 170 lbs x 6 (3 starting on each side)

Natural Stone

press 97 lbs x 8 x 3 

1/22/2012 

Warm Up

Throwing Drills - 360 drill, line drill, glide/hops, WFD swings, WOB swings, med ball toss for height, winds w/10# chain hammer

Snatch complex with bar

Snatch from blocks, bar at top of knee

40 kg x 3

50 x 2

55 x 2

60 x 1

65 x 1 x 4

Snatch from blocks + OH Squat

55 kg x 1 + 5 x 2 

1/23/2012 

Bear Hug Deadlift

115 lbs x 5

165 x 3

215 x 1 x 2

260 x miss

250 x miss - grip is not quite there yet

205 x 2

205 x 3 x 2

Press w/thick bar + chains (25 lbs)

50 lbs (+chains) x 15

100 (+chains) x 5

120 (+chains) x 5 x 2 

1/25/2012 

Warm Up

One Arm KB Swing (each side) 16 kg x 10, 24 kg x 10, 32 kg x 10

Hindu Pushups 15

Clean & Jerk complex with bar

Clean & Jerk

60 kg x 1 + 2

70 x 1

80 x 1

85 x 1

90 x 1

95 x 1

80 x 1 x 4

Snatch grip high pull (pulled to PVC at chest height, used straps)

80 kg x 3

85 x 3

90 x 3 - last rep a tiny bit short

Next two exercises performed with alternating sets

Low Incline DB Press

50 lbs x 6

55 x 6

60 x 6 - too light, should have gone heavier

One Leg Squat off block (each side)

BW x 6 x 3

Next four exercises performed as circuit

Rope Pushdown

100 (+tubing) x 8 x 3

Twisting DB Curl

25 lbs x 8

30 x 8 x 2

DB Lateral Raise

20 lbs x 8 x 3

Leg Raises off end of bench

15, 15, 15 

1/28/2012 

Warm Up

Dynamic Warm Up - walk, jog, skip, shuffle, carioca, power skip

Throwing Drills - 360 drill, line drill, glide/hops, WFD swings, WOB swings, med ball toss for height, winds w/10# chain hammer

Snatch complex with bar

Snatch

40 kg x 2

50 x 2

55 x 1

60 x 1 x 2

65 x 1

70 x miss - dropped catch

70 x 1 x 3 - these were all easy and solid, although the recovery on the first single felt harder than it should have

Bear Hug Deadlift

115 lbs x 5

170 x 3

215 x 1 x 4

230 x 1 x 4