Polishmans log :: Training Logs

Purpose, Power, Performance

Welcome to the California Strength Forum

Index
» California Strength Forum
» Training Logs
» Polishmans log

Polishmans log

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#161 Permalink

Sep-02-12 12:39:05

Re: Polishmans log

Well im back. Feeling a lot better now.
Just had a light full body day to try and get myself back into the routine.

Snatches - starting using hook grip, and so far love it for snatches.
2 sets of 5 with 35kg
5 sets of 2 with 45kg

Cleans -
45kg X 3 sets of 2
60kg X 3 sets of 2

Push press -
55kg X 3 sets of 5

Back Squats -
60kg X 5
105kg X 5
125kg X 2 sets of 5

Snatch grip deadlifts
60kg X 5
85kg X 5
105kg X 5
120kg X 3 sets of 3

Jacob: 161 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#162 Permalink

Sep-02-12 17:15:18

Re: Polishmans log

Glad to hear you're feeling better. I didn't realize you didn't hook before. To me it feels more secure.

Jen -: 117 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#163 Permalink

Sep-06-12 07:44:03

Re: Polishmans log

Regular day yesterday. still feel a little beat up.

Back Squats
60kg X 5
105kg X 5
115kg X 4
125kg X 5

Barbell Rows - Pendlay rows?
70kg X 4 sets of 10

2 sets of back extensions
+ 3 sets of dragon flags.

Jacob: 161 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#164 Permalink

Sep-08-12 09:04:11

Re: Polishmans log

Another eventful day of lifting.
Im going to start a new 3 day split with 2 optional lighter days. Ill probably start using tuesday and thursday as lighter later on in life.

Still starting out light

Snatch from the hang
45kg X 3 sets of 2
60kg X 2 sets of 2

Clean and jerk
60kg X 10 singles

Back Squats - strength is coming back
60kg X 5
115kg X 5
125kg X 5
140kg X 3

1 set of back ext and then i left.

Jacob: 161 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#165 Permalink

Sep-09-12 11:57:17

Re: Polishmans log

Great day today. Felt strong.
This workout took about an hour and a half.
The BCPA is holding a powerlifting competition on November 3rd.
Its an official division of the IPF, im going to compete in the competition etierh as a 66kg lifter, or maybe 74kg if im a fatty by then lol.
My goals for the competition will be
SQ : 175kg
DL: 185kg
BP : 115kg <- lol i know right?

Power snatch
45kg X 2 sets of 2
50kg X 2 sets of 2
55kg X 1 set of 2
57.5kg X 1 set 2
60kg X 2 sets of 2

Power clean and jerk - keeping it light until i get back into the form
55kg X 1
60kg X 7 sets of 1
70kg X 2 sets of 1

Bench press
45kg X 8
55kg X 5
60kg X 5
72kg X 5
80kg X 5

Back Squats
60kg X 5
100kg X 5
115kg X 3
125kg X 2 sets of 5 - no belt aww yeea

After that i just did some pull ups, back extensions and dragon flags.
Feeling good! Today was my power day(ie, power variations of CJ and SN) and i bench press on this day.
Wednesday or tuesday will be my pulling day where i focus on the pull in the CJ and SN and i will deadlift
Friday will be my max day where i hit a heavy 3 or 5 in the SQ and max out in snatch and C+J.
I'm hoping this program i came up with will work out and be effective.

Jacob: 161 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#166 Permalink

Sep-12-12 07:40:15

Re: Polishmans log

Yesterday was my pull day.

Snatch complex - one snatch pull, one snatch from hang , one OH squat
45kg X 1
55kg X 5 sets of 1

Push press -
45kg X 8
65kg X 2 sets of 6

Snatch grip deadlift - im only going to do about 6 weeks worth of cycling with this exercise to help my snatch
I'll be switching back to conventional DL's very soon so i can pull some good weight in the PL competition
60kg X 5
85kg X 5
95kg X 5
110kg X 2 sets of 5

Did some dragon flags and barbell rows after.

Jacob: 161 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#167 Permalink

Sep-13-12 10:28:03

Re: Polishmans log

Didnt feel too strong today.

Jerk - from the rack
45kg X 2
60kg X 2 sets of 1
67.5kg X 1
70kg X 1
75kg X 1
80kg X 2 sets of 1

Jerk complex - 1 rep = 1 front squat, 1 split jerk
45kg X 3
60kg X 3 sets of 2

Back Squats
60kg X 5
85kg X 5
100kg X 5
115kg X 4
138kg X 3

Did 1 set of back extensions

Jacob: 161 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#168 Permalink

Sep-15-12 12:52:45

Re: Polishmans log

Power day again.

Power snatchs - from the hang
45kg X 5
55kg X 4 sets of 3
60kg X 2 sets of 3

Power cleans and jerk - 1 set = 2 cleans, 2 jerks
55kg X 1 set
60kg X 1 set
70kg X 3 sets
75kg X 1

Bench press
45kg X 5
45kg X 8
60kg X 5
65kg X 3
72kg X 3
85kg X 4

Back Squats
60kg X 5
100kg X 7
125kg X 4
138kg X 2
145kg X 1

Back extensions for 2 sets of 15
pull ups for 5 sets of 10
tricep ext for like 4 sets

Jacob: 161 Posts

Administrator has disabled public posting

The Permalink allows you to share this Post with Friends and other Users. To use, click the Permalink and then copy the URL from your Browsers Adress Bar.#169 Permalink

Sep-19-12 04:07:17

Re: Polishmans log

Pull day

Clean and jerk - 1 set = 1 pull, 1 clean 1 jerk
60kg X 4 sets of 1
65kg X 3 sets of 1

Deadlifts
65kg X 8
85kg X 5
100kg X 7
115kg X 3
125kg X 1
130kg X 1
135kg X 1
140kg X 1

Rows and abs afterwards