Gaz's Training Log

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gazhatton		Gaz's Training Log	14-11-2010 @ 17:57
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Post Edited: 28.11.2010 @ 18:56 PM by gazhatton Heres my training log, its trail & error or in my case mainly error. I've edited it cos my goals have changed and my first one was fking boring! I'm 5ft 10" and 80 kilos. Started lifting about 3 years ago and was a HARDGAINER!! But despite my pathetic bodybuilding type training managed to put a good 2.5 stone on. For the past year and a half I switched to strength training, doing 5x5, push pull splits and WS4SB. For the past 3 months ive been olympic lifting at West Wythenshawe Weightlifting Club under the watchfull eye of Les Green. Despite my age and the fact that i'll accomplish diddly squat in oly lifting, Les has still given his time and effort to teach me the lifts. He is a legend. If I cant train there i go to sale weight training, Crossfit in Stockport or OSG in Ashton. Currently after 3 months my snatch is 50kg and C&J 72.5kg. My squat numbers are laughable with a measly 110kg back and around 80k front. My goals are to increase these numbers, significantly! I'm devoting my time to this instead of having my fingers in too many pies. Maybe then do a few local comps just for fun! Ive given up on benching completely due to the effect on my shoulder which in turn fks my snatch up. My all time PB was 110kg which was set earlier this year. My current deadlift is 180kg. Well if anyone has read all that without fall asleep, feel free to mock me. Its the only way i'll learn.

gazhatton		...	14-11-2010 @ 19:08
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Sunday 14 November 2010 - Oly sesh Ok so im starting my log with quite possibly the worst start I could imagine. Had a mate stay over last night and after 6 corona's and a litre of somerset scrumpy I decided to call it a night at 4.15am, only got about 1.5 hours sleep though. Felt rough as a bears arse but dragged myself to west wythy weightlifing at 10.30am for an oly sesh cos i knew it would make me feel better and it actually did! Usual warm up of skipping for a couple of mins Snatch balance exercises Snatch from knee: 20kgs x 3 25kgs x 3 30kgs x 3 35kgs x 3 these felt ok Clean & Jerks: 40kgs x 3 50kgs x 3 55kgs x 3 60kgs x 2 60kgs x 2 60kgs x 1 these felt good but was feeling fatigued so did single on last set Jerk balance exercise 4 sets with 30kgs these felt like they were really helping my jerk which im finding difficult to master, its more complicated than it looks! Front squats: 40kgs x 5 50kgs x 5 60kgs x 5 60kgs x 5 Front squats were laughable and its no wonder after last night but i actually felt better for making the effort and proved to myself that a hangover is no excuse not to train. Serious training will resume on Tuesday with some heavy(er) back squats.......

gazhatton		...	16-11-2010 @ 22:39
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Tues 16/11/10 10.15am Gym sesh Warm up - 1km rowing 4min 6secs Squats 60kg x 5 65kg x 5 70kg x 5 75kg x 5 80kg x 5 Bench 50kg x 5 60kg x 5 65kg x 5 67.5kg x 5 70kg x 5 Kroc Rows 2 x 20 60lb DB Core Work 10 ab rollouts superset with 50 seated med ball twists (feet elevated) x 2 Ive changed my squat routine to 3 times a week alternating back/front. Ive reset the weight and Im gonna add 2.5kg to each workout until I stall cos I feel ive got loads more to come if I go down a linear progression route. Bench felt ok considering not done it for 3 months. Shoulder feels ok. Bit rushed but overall a good session.

gazhatton		...	18-11-2010 @ 21:52
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Thursday 18/11/10 10.15am - Gym Sesh Quick session this morning Powerclean & Split Jerk 40kg (2 cleans & 1 jerk) x 2 45kg x 2 50kg x 2 55kg x 2 60kg (1 clean & 1 jerk) x 2 65kg x 2 70kg x 2 Deadlifts 60kg x 10 100kg x 5 110kg 5x5 That was it this morning, short and sweet.

gazhatton		...	24-11-2010 @ 22:00
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Tuesday 23/11 training at Crossfit Stockport courtesy of Mark Beck! Warm up - skipping Snatch balance exercises Snatch Bar x few 25kg x 3 25 x 3 30 x 3 30 x 3 35 x 2 35 x 2 40 x 2 40 x 2 45 x FF (dont know what happened there!) 45 x 2 45 x 2 Powerclean & Split Jerk 40kg x 3 50 x 3 55 x 3 60 x 3 65 x 2 Clean Pulls 65 x 4 75 x 4 85 x 4 95 x 4 Front Squat 40 x 5 60 x 4 sets of 5 First time at the crossfit and was impressed with the oly setup. Loads of platforms, barbells, rubber weights, chalk etc etc Only problem I left my skipping rope there duh! Hopefully Mark will bring it to west wythy on sunday (well it is a decent one!)

gazhatton		...	25-11-2010 @ 16:51
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Thursday 25/11/10 trained with Paul at OSG in Ashton Snatch balance Snatch from Knee Bar x few 30kg x 3 35kg x 3 40kg x 3 x 3 C&J 40kg x 3 50kg x 3 60kg x 3 65kg x 2 72.5kg x F 72.5kg x 1 - New PB DB Clean & Press 25kg x 5 each side 30kg x 2 sets 3 times each side Back Squats Bar x few 50kg x 5 70kg x 5 90kg x 2 110kg x 1 Was running out of time so squats got cut a but short. All in all a good session though and jerks a defo getting better. The DB C&P messed me up cardio-wise was knakered after them.

gazhatton		...	26-11-2010 @ 22:20
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Friday 26/11/10 - West Wythy Weightlifting Snatch Balance 20kg x 2 sets of 5 25kg x 2 sets of 5 Snatch 25kg x 3 30kg x 3 35kg x 3 40kg x 3 45kg x F 45kg x 3! Current PB is 50 (lol!) so this will defo go now. The snatches felt great & were looking good according to Les, except the 1st set at 45 for some reason! Powerclean & Jerk 40kg x 3 50kg x 4 Sets of 3 Kept it light cos these felt rough after yesterdays C&J PB. Snatch Pulls 50kg x 4 sets of 5 Front Squats 40kg x 5 50kg x 5 55kg x 5 60kg x 5 65kg x 5 Good session considering i trained yesterday and it wont be long before i snatch 60kg, its coming together well considering ive only been doing it for about 3 1/2 months.


gazhatton		...	28-11-2010 @ 16:51
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Sunday - 28/11/10. Oly lifting at West Wythy VERY COLD at west wythy today. The heatings broke and only me and Les in (he emailed everyone to say the heating wasnt working and I guess that was enough to put everyone off! Warm up & Snatch balance Hang Snatch 20 x 5 25 x 5 30 x 5 35 x 3 40 x 3 PB of 50 is going next time I snatch from the floor! C&J 40 x 3 50 x 3 55 x 3 55 x 2 55 x 2 Felt dodgy on these, the jerk wasnt great, had pains in my shoulders and couldnt lock out for some reason. Just did some light Jerk balance exercises from the stands after this. Squats 40 x 10 60 x 5 80 x 5 85 x 5 90 x 5 Im pretty sure 90 is the best ive done 5 reps at so was happy with these. Also the squats felt solid and smooth. Need to keep the work up and hopefully the numbers will go up.

gazhatton		...	01-12-2010 @ 09:02
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Gaz's Gay Day - Tuesday 30/11/10 - Sale Weight Training My body has felt fooked after Jerking & Squatting Tues, Thurs, Fri & Sunday! So i decided to go to the gym on this cold morning and do a load of bodyweight stuff as a bit of a gay recovery day! Just did 3 sets of each exercise to failure Bulgarian Split Squats Dips Inverted Rows Hypers Ab Wheel Rollouts Seated Med Ball Twists (feet elevated) Hanging leg raises (feet touching the chin bar)

moz		...	01-12-2010 @ 10:27
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5 685.0 kgs @ 90.4kgs UnEq	Good to see another Oly lifter on the site. Don't worry about numbers to much mate they'll creep up slowly. Btw well done getting in after all that ale! I don't think I could manage that "/

gazhatton		...	03-12-2010 @ 18:38
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Cheers, nice to know someone reads the crap ramblings I put on here! Thursday 02/12/10 - Gym Sesh VERY COLD TODAY!! 1km rowing to warm up Powerclean with 1 push press & 1 push jerk 40kg x 4 50 x 4 55 x 2 60 x 2 65 x 2 These felt good but called it a day there cos I was hogging the squat rack and getting some funny looks! Bodyweight Chin ups 3 x failure Clean pulls 60kg x 5 100 x 5 100 x 5 These felt heavy and it was only later that I realised that I was supposed be doing them at 80kg, no idea why I went straight up to 100kg! Front Squats 60kg x 5 60 x 5 60 x 5 Legs still felt sore from last week so this was ok.

gazhatton		Oly lifting at West Wythy - Sun 05/12/10	05-12-2010 @ 12:40
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Warm up & stretching Snatch balance with bar Snatch 30kg x 3 35kg x 3 40kg x 3 45kg x 2 52.5 x 1 55kg x 1 (new PB!!) 57.5 x didnt get under the bar quick enough on this one but the pull was good Well chuffed with the snatch, smashed the old PB of 50kg (which I onlt just nailed, it was wobbly) with a solid 55kg! 60kg is there in a couple of weeks! Snatch Pulls 60kg x 5 60 x 5 60 x 3 (getting tired!) 60 x 3 Started flagging at this point Powercean & Jerk 40kg x 2 50kg x 2 50kg x 2 55kg x 1 Called it a day there as I just wasnt getting it and was getting pissed off at myself, not sure why but was knackered at this point. Squats 60kg x 5 80 x 5 85 x 5 90 x 3 95 x 3 100 x 2 Defo getting stronger on the squats and my form feels a lot tighter

gazhatton		Oly lifting at crossfit manchester (stockport)	07-12-2010 @ 21:25
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Tues 07/12/10 Warmup - skipping & stretching Snatch Balance Snatch from knee just did loads at 30kg (5 sets of 5), didnt feel i was getting it right enough to move up and i did heavy (for me!) snatching on Sunday. C&J 40kg x 3 50kg x 3 60kg x 2 70kg x 1 75kg x 1 (NEW PB!) 77.5 x failed - powercleaned it awkwardly which just put me off so dumped it. 77.5kg x failed, again same with the snatch on sunday, didnt get under it quick enough so dumped it from the catch position at the bottom of the squat. Oh well cant complain with 2 PBs in 2 sessions! Started some front squats but left knee was feeling vulnerable so did jerk from stands instead 50kg x 4 sets of 3 just working on technique and getting some very good advice from Mark Beck which really helped. Finished of with lost of stretching cos my hams & the back of my knees have been felling mega tight in this cold weather!

shaunclegg		...	08-12-2010 @ 10:28
The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200 538.5 kgs @ 69kgs UnEq	interesting. how often do you train at OSG?

gazhatton		...	09-12-2010 @ 20:42
Member 1839, 132 posts SQ 115, BP 0, DL 190 305.0 kgs @ 80kgs UnEq	Post Edited: 09.12.2010 @ 20:52 PM by gazhatton shaunclegg said:interesting. how often do you train at OSG? Only been there a couple of times. I work shifts so when I finish early I go there or crossfit and West Wythy on sundays. My goal is to be as good as you, when you were 13

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