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Training journal for Finnish weightlifting nationals

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HarrivaaraIconTraining journal for Finnish weightlifting nationals10-10-2011 @ 17:00 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Post Edited: 17.10.2011 @ 16:44 PM by Harrivaara
Time to start a new journal as I'm starting to prepare for nationals held in my hometown 3th and 4th of March 2012.

10.10 Monday bw 105,4kg

snatch high pull
50kgx5x3
70kgx5x5

back squat
110kgx5
140kgx2
160kgx2x6

p. clean+ press
60kgx1+5x5

hanging knee raises
x15x3
superset with

btn snatch grip press in bottom squat
20kgx10x2
30kgx10

I also started 6 weeks russian squat routine. I know its thought to get trought, so let see how it goes.
JCIcon...10-10-2011 @ 17:02 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
I like the Russian squat routine mate (although I did the Masters one)..will definitely see good gains from it!
HarrivaaraIcon...10-10-2011 @ 17:06 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
JC said:I like the Russian squat routine mate (although I did the Masters one)..will definitely see good gains from it!


masters one? What's that?
Tony_BonnerIcon...10-10-2011 @ 17:11 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
it's the one for the old fat guys who can't recover as well anymore.....Wink
HarrivaaraIcon...10-10-2011 @ 17:19 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Tony_Bonner said:it's the one for the old fat guys who can't recover as well anymore.....Wink


ok, understand Grin
HarrivaaraIcon...12-10-2011 @ 20:48 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Post Edited: 17.10.2011 @ 16:47 PM by Harrivaara
Tuesday 11.10 bw 104,6kg

walking 1h
stretching 20 mins

Wednesday 12.10 bw 104kg

snatch:
40kgx5
50kgx5
60kgx5
70kgx5

snatch pull+ snatch
80kgx1+1x3

back squat
70kgx3x2
120kgx3
140kgx3
160kgx3x6

p clean+ p jerk
80kgx1+1x10

jumps, barbell btn
20kgx5x2
HarrivaaraIcon...14-10-2011 @ 18:30 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Post Edited: 17.10.2011 @ 16:49 PM by Harrivaara
Thursday 13.10 bw 104,1kg

walking 50 mins
stretching 15 mins


Friday 14.10 bw 103,5kg

snatch
60kgx2x10

b squat
160kgx2x6

clean pull standing on 5cm block
100kgx5x2
120kgx5x2

clean pull off the blocks
100kgx3x3
HarrivaaraIcon...17-10-2011 @ 16:42 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Post Edited: 17.10.2011 @ 16:51 PM by Harrivaara
Saturday 15.10 bw 103,6kg

walking 35 mins
stretching 10mins

Sunday 16.10 bw 103,6kg

walking 45 mins

Monday 17.10 bw 104,9kg

clean+ jerk
70kgx2+2x3
100kgx2+2x5

back squat
70kgx4
100kgx4
130kgx4
160kgx4x6

snatch
40kgx3
50kgx3
60kgx3

snatch pull
100kgx5

sit ups
x15x3
HarrivaaraIcon...19-10-2011 @ 16:28 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Tuesday 18.10 bw 104,2kg

jogging 5 mins
walking 40 mins
stretching 30 mins

Wednesday 19.10 bw 104,1kg

snatch
70kgx2x10

b squat
70kgx2x2
110kgx2
140kgx2
160kgx2x6

power clean+ split jerk
70kgx1+3x2
90kgx1+3x4

jumps 3x3
HarrivaaraIcon...21-10-2011 @ 16:20 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Thursday 20.10 bw 104,4kg

walking 20 mins
stretching 15 mins

Friday 21.10 bw 104,5kg (after the training)

c&j
70kgx1x3
110kgx1x6
113kgx1x4

back squat
70kgx3
120kgx2
150kgx1
160kgx5
160kgx5
160kgx5
160kgx5
160kgx5
160kgx5

snatch pull off the blocks
110kgx3
110kgx3
110kgx3
110kgx3
110kgx3
HarrivaaraIcon...25-10-2011 @ 20:22 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Saturday 22.10 bw 105,2kg

walking 20 mins
stretching 20 mins

Sunday 23.10

rest

Monday 24.10 bw 105,2kg

snatch
80kgx1x10

b squat
160kgx2x6

power clean+ power jerk
100kgx1+1x8

snatch grip btn press in bottom squat position
40kgx8x3

Tuesday 25.10

rest
HarrivaaraIcon...28-10-2011 @ 16:12 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Wednesday 26.10

squat
160kgx6
160kgx6
160kgx6
160kgx6
160kgx6
160kgx6

Thursday 27.10

walking 40 mins
stretching 15 mins

Friday 28.10

c&j
60kgx1
100kgx1
120kgx1x10

squat
120kgx2
160kgx2x6

power snatch off the blocks
50kgx3x5

calves
x10x6
HarrivaaraIcon...31-10-2011 @ 18:57 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Saturday 29.10

walking 1h
stretching

Sunday 30.10

walking 15 mins
stretching 15 mins

Monday 31.10 bw 104,7kg

snatch
40kgx2x2
60kgx2x2
80kgx2x10

b squat
70kgx5
120kgx1
150kgx1
170kgx5
170kgx5
170kgx5
170kgx5
170kgx5

power clean+ press
40kgx3+1
70kgx3+1
70kgx3+1
90kgx3+1
MrSmallIcon...31-10-2011 @ 19:33 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
when is the comp mate? what are the goals? where are the vids?
HarrivaaraIcon...04-11-2011 @ 12:41 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Post Edited: 04.11.2011 @ 12:44 PM by Harrivaara
patience mr. smalsy, patience...



Tuesday 1.11

walking 35 mins
stretching 10 mins

Wednesday 2.11

clean & jerk
80kgx2+1x5
100kgx2+1x2

squat
160kgx2x6

power snatch off the blocks
70kgx2x5

Thursday 3.11

walking 20 mins
stretching 10 mins

Friday 4.11

snatch
90kgx1x5

squat
160kgx1
180kgx3 failed 4. rep

power clean off the blocks+ jerk
100kgx1+1x2
120kgx1+1


NOT so good sessions this week...except Monday.

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