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Training Log Archive: theleperking

In the 7 days ending Nov 27, 2010:

activity # timemileskm+m
  Strength Training3 5:30:00
  Running1 20:00
  Total4 5:50:00

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Friday Nov 26, 2010 #

9 PM

Strength Training (Oly Technique) 2:00:00 [3]

10 minutes Bike
2 minutes C2 Rower
Bar complex Back Squat, Military Press, Front Squat, Hang Clean, Power Snatch x 20kg x 1

Snatch Pull + Hang Snatch
45kg x (2+1) x 1
*I don't know what happened but something pulled in the bottom left part of my right bicep and got pretty swollen + some throbbing pain pretty quickly, I have no clue what happened, really this is my 2nd time doing anything with the snatch so maybe I did something stupid? Anyways, wasn't going to let it ruin my workout so I got really pissed off ran down to the locker and took out some deep heat and lathered that sum bitch up. Tried to snatch again but it really fricking hurt so I moved on, I hope its just a minor pull or something, I was definately warmed up.

Clean & Jerk
40kg x 3
50kg x 3*bad technique, just couldnt find the groove
60kg x 2*worse technique, more of a power clean + jerk
70kg x 1 x 3*no technique at all, powerclean + a jerky push press thing
*humbled myself*
40kg x 1 x 5*kinda sorta the right pattern I think
50kg x 1 x 5*same as above, video below for 40/40/50.

Back Squat
40kg x 5
70kg x 5
*knee felt pretty darn good so I worked in on two sets with my buddy to give it a whirl, felt strong for not back squatting in 6 months, it is only 70kg but its a start, no knee caving.

Complex 1
12 x 2 (Front Shoulder Lateral, Side Shoulder Lateral, Single Leg Curl, Single Leg Extension, Face Pull)

Right bicep is pretty sore and I can't really extend my arm, lets hope it goes away after a few big plates of spaghetti. Also my form sucks, lots to improve on of course, any pointers or tips feel free to throw them at me, I am ready to do the work!

Wednesday Nov 24, 2010 #

9 PM

Strength Training (Pendlay Program) 2:00:00 [3]

5 minutes Bike
5 minutes Row
5 minutes Dynamic Stretches

20kg x lots
30kg x 5
40kg x 3
45kg x 1 x 4
40kg x 1 x 6
*first time doing snatches, pretty funny movement, keeping the weight light and really trying to learn the technique

Clean Pull + Hang Clean
60kg x (2 + 1) x 1
50kg x (2 + 1) x 2

Push Press
50kg x 5 x 3

Front Squat
50kg x 5
60kg x 3 x 2
50kg x 3
*knee was feeling really sore after all the snatching so took it quite light here

An interesting first day, I think I really may need to find a proper coach to work under though, will look into that.

Monday Nov 22, 2010 #

9 PM

Strength Training (Hepburn Singles) 1:30:00 [3]

5 minutes Bike

Bench Press
50kg x 5
60kg x 5
70kg x 5
85kg x 1

Power Clean
50kg x 5
60kg x 5
70kg x 5

Pendlay Row
75kg x 5
80kg x 5

Not feeling very strong today so cut it a bit short. I have decided I really want to work on my olympic lifts over the winter so I have looked at a great novice template by Glenn Pendlay and will be doing that and cutting out most GPP/endurance stuff for the time being.

Sunday Nov 21, 2010 #

10 PM

Running 20:00 [3]

Quick jog around the block with the dog.

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