[sombo05]

Wed. 1/2/08

Background info:

33y/o
5'8 3/4"
~90-95kg
~13% bodyfat

about 9 years training as O-lifter. Can't remember my last competition--it's been at least a year.

current training maxes

SQ 205kg
FSQ 180kg
C&J 140kg
S 110kg


Today

S
50/3 x 2 sets
75/3 x 2 sets
82/2 x 2 sets
90/2
90/1 plus a miss
90/2
80/2 x 2 sets

Power CLean
90/3
95/2 x 2 sets
102/2
110/2 x 3 sets

FSQ
90/3
125/3
135/2 x 3 sets

[sombo05]

Fri. 1/4 semi recovery day

Next possible comp. looks like mid Feb. (~6 weeks away)


Jerks (~65%)
50/5
70/3x 2 sets
90/2 x 3 sets

Cleans (~75%)
70/3
90/3x 2 sets
105/3 x 3 sets

SQ (~80%)
50/5
100/5
120/3
140/2
160/3 x 2 sets

RDLs (~105%)
150/3 x 5 sets

[Zerocrew1984]

lol @ all of your logs.

good luck man

[sombo05]

Originally Posted by Zerocrew1984

lol @ all of your logs.

good luck man

What? New year = new log. I can't be the only one on here with more than 1 log. Eh comrades, eh?

Mon 1/7

all kgs

S (~85%)
50/5
70/3
77/3 x 2 sets
85/3
92/2*
92/2*
92/2*
80/3 x 2 sets

* missed the 3rd attempt on each set

Power Jerks (~80%)
60/3
80/2
100/2 x 3 sets

S-RDLs (~105%)
115/3 x 5 sets

[sombo05]

Short one today gents

Wed. 1/9

Hang Cleans
70/3 x 2 sets

Cleans (~85%)
70/3
100/3 x 2 sets
110/2
120/3 x 2 sets

RDLs (~105%)
150/5 x 3 sets

[sombo05]

Thurs 1/10

SOHP
50/5
60/5
65/5 x 3 sets

just can't seem to get much past 65 on SOHPs. ???

Tabata Thrusters
20kg x 2 rounds
40kg x 2 rounds
(one round = 20s work and 10s rest)

Pull Ups
bw + 10kg/5 x 3 sets



Fri. 1/11

Snatch technique work

3 position Power Snatch (one from bar at hips + one from bar above knee + one from bar below knee)

40/1 x 2 sets
50/1 x 2 sets
55/1
60/1
65/1 x 2 sets
70/1
75/1

Hang Power Snatch (just above knee)
80/1
85/1
90/1 x 3 sets*

* pretty sure this is a PR HPS. But, I did use straps.

[Zerocrew1984]

i think i had pressouts, let me know whats up my friend.
feel free to critique, although i have an idea...
dont spread feet out so much, learn to drop under weight. im going to give a lot of effort into this for a year so im willing to learn.

also i forgot to cut the soundtrack.

[sombo05]

Mon 1/14

C&J (90%)
60/3
80/2
100/2
110/2
125/2
125/2
125/2 cleans, missed both jerks

SQ (~90%)
70/5
120/5
150/3
170/2
185/2*
170/2 x 2

* should have been for 3 sets but I felt it was too heavy for that day. Back down to 170.

Clean Pulls (~110%)
155/3 x 5 sets

[DEVILsSON]

great workouts. how much are you off your all time PRs?

[sombo05]

Originally Posted by DEVILsSON

great workouts. how much are you off your all time PRs?

I'd say I'm about 90-95% of my all time best. I could clean 150 right now but there's no way I could jerk it. My shoulders dislocate easy and I've had one surgery already. But, in a way I'm kind of ahead of my PRs since they were set when I was a 105kg lifter. ??? Can't remember what my PRs were as a 94kg.