Training log Stormer

Back squat 6x132 6x176 6x220 6x264 1x286
Dead lift 5x286 2x330 2x330
Bench 8x132 8x198 3x242 1x286 1x297
Ohs 3x4x80

Edited by stormer - 9/18/12 at 3:04pm

Snatch 4x3 132
Snatch h/pulls 1x3x176 1x3x1981x2x220 1x6x132
Arms up to 100lbs
K/bells swings 4x8x70

2nd day in , hard going..

17/09/2012
Squat 5x 132/132/176/220/264
Dead lift 5x264 2x350 fail 400
Bench 6x 132/132/220 5x264
Arms and swings

Snatch 3x132 x2 2x143 2x154
Snhp 3x176 3x198
Press 5x132 3x154 3x176 1x181
Fr squats 5x132 5x176 2x220
Ohs x4 plate turns x2

Back squat 5x132 5x198 5x242 3x286
Rdl. 5x132 4x2x198
Dead lifts 3x286 2x330
Bench 5x132 5x198 3x242 3x286
Ohs x 3 sets dumbbell swings x3 sets
Arms 3x4x110

Warm up kettlebells 2 sets of 10 with 27
One hand snatch 2 sets of 5 with 33
Back squat 6x132x2 6x 198 6x264 3x308
Rdl 2x6 132
Dead lift 6x198. 6x264
Bench 6x132x2 6x176 6x220 4x264 1x308

It's been 7 weeks since my last session now weigh around 250lbs!,
So bench and squat as follows 8 at 154 6 at 220 5 at 242 3 at 264 1 at 286
      Felt okay for being away for so long, but I'm back and will list my goals below for 2013
Body weight 230 to 240 max
Bench all done feet up 330lb
Squat.olympic style.    400lb
Dead lift.                      440lb
Power clean.               264llb
Good mornings.           220lbs
Strict press.                  200lb
Push press.                  275lb
One hand snatch.        120lb

Comments on my targets would be okay.

Day 2

Power clean 5 at 154 5 at 154 3 at 176 1 at 198
Good mornings 6 at 44 5 at 88 3 at 132 3 at 154
Some accessory bits and pieces

Day 3

Dead lifts warm up then 5 at 242 4 at 286 1at 330
Overhead press strict 3x3 at 154

Week 2
Day 1 only listing what I get 5.3.1 at
Squat 5x 264 3x286 1x308
Bench 5x 253 3x 275 1x 297 all feet up
Did some core and arms

Day 2

Power cleans 5x176 3x198 1x220
Dead lifts 5x286 3x330 1x 385 (fail)
Good mornings 3x4x110
Strict press 6x110 5x 154 2x176
Felt weak and good mornings were horrible hamstrings felt very tight .

Day 1
Hamstrings are still tender and back feels stiff so a easy day
Squats up to 5x220
Bench up to 4x242
Some assistance work

Body still has doms from Wednesday!

Day 1

Squats 5x 264 1x308
Bench 5x264

Squat up to 2x286. Bench 1x264
Push press worked up to 1x 242

2nd time push press in 3 years happy with 242..

Cleans 3x4x165
Deads 3x132 3x 198 3x242 3x286 1x350
Press 3x4 132

Squat up 3x 308
Bench 5x264 1x286

Well yesterday played around with some push press made 242 easy but could not quite lock out 264 so need to improve my triceps..

Squat up to 264 for 5
Bench up to 242 for 10 the 3 sets of 5 on close grip bench

Some stretches foam roller
Front planks side planks
Pull ups 3x3 hard!!
Arm curls
One hand snatch

Bench up to 8x 247.5
Close grip 2x5 at 182 1x5 at 220
Squat tomorrow..

stormer wrote:

stormer wrote:

It's been 7 weeks since my last session now weigh around 250lbs!,
So bench and squat as follows 8 at 154 6 at 220 5 at 242 3 at 264 1 at 286
      Felt okay for being away for so long, but I'm back and will list my goals below for 2013
Body weight 230 to 240 max to heavy 250 body weight 245
Bench all done feet up 330lb 297/8reps at 248 going well over 300 already but not testing for a cople of weeks
Squat.olympic style.    400lb 308 around 330 poor not training this very well at moment need to step up.
Dead lift.                      440lb 330 around 370 as above need to get my finger out
Power clean.               264llb 220 230 as above need to work harder
Strict press.                  200lb 176 187 going okay need to train it consistently
Push press.                  275lb 242 failed lock out with 264 easy off shoulders triceps not stron enough but that will change ,will hit this in march definitely.

Comments on my targets would be okay.

Squats 5x286 very hard my core feels week and legs need strengthening.
Dead lifts 4x 265
Strict press 3x 132 2x176. Push press 2x 220

My squats and deads are shocking loads of work and pain required here...!!

Dead lifts 5x132 5x 176 5x220 5x264 3x 330 1x 373
One hand snatch at 95 pull ups

Power cleans 2x3x132. 2x3x176
Strict press 5x132. 3x176 push press 1x4x198

Bench up to 7x 253. Close grip 5x198 2x3 220
Squat up to 5x 286
Plate turns planks and some arms
Legs felt tired but looking forward to Sunday already!!

Dead lifts up to 6x308
Deadlift speed pulls 2x4 220 maybe should reduce weight as still not as dynamic as I used to lift
Used to lift 4 reps at 528lbs..
Single dumbbell pulls 3x8 at 95lbs
Pull ups (sucked big time !)

Weight 245 not moving really need to get to 240 by month end...

New training style days etc..
Deadlift up to 5 sets of 3 reps at 286 decided to lift dead lifts and squats with no belt to improve my natural lifting belt!
Press up to 2x2 at 176
Push press 1x220 miss 1x253
Dumbbell rows 3x10 at 95lbs
Some high bar hangs
Knackered!!

Squat 6 sets 3at 220 3at 264. New style no belt bar further down my back.
Bench up to 6 sets 5 at 242 new style elbows turned in

Really enjoyed this week weights..

Dead lifts up to 7 sets of 2 at 330
Some press up to 220
1 set of dumbbell rows at 95lbs.

Limited time...

Squat up to 6 sets at 264 for 3 reps
Incline bench to 176 then 3 sets 5 at 248 2 sets 5 264 the 1 set 3 at 264