Monday, 16th November 2009
Clean - 82.5 PR

October 2009
Snatch - 60 PR

Wednesday, 22nd October 2008
From 22/10/08 - indefinate
Smolov Log

Sunday, 19th October 2008
Burgener warmup.
High Bar Squat 130x3x8.
Low Bar Squat 100x2, 60x5
Spine Decompressors
Oly snatch top hold 20 second x 3 on 30kg
Press 45x5x3

Saturday, 18th October 2008
Light Jog - Coogee to Bondi

Friday, 3rd October 2008
Oly training session.
Burgener warmup.
Snatch work up to 50
C&J work up to 70
Pullups, Dips 3x8

Sunday, 3rd August 2008
Light routine, burgener warmup.
Snatch 50x1x3
C&J 65x1x3
Squat 140x5x3
Front squat 102.5x1 PR
Spine decompressors
Pissed that the city gym took away the pull up rack.

Sunday, 27th July 2008
Front Squat PR 100x2
Amazing read: Effeciency of weightlifting

Thursday, 3rd July 2008
Burgener warmup.
Squat 140x5x3, 120x10, 100x5x2
Front Squat 85x3x2
Jerk Intensive Training 60x2, 50x3, 45x3
Light snatches 45x3
Side note: forgot gym pants. Trained in the long cargo pants. Works fine except I got comments that I look too attention seeking dressed all in white. (white shoes, white singlet, white cargos) lols.

Tuesday, 1st July 2008
Snatch 50x1x5
Bench 80x3, 77.5x2, 77.5x3, 75x2, 75x5
Wide Grip Pullups 8x3
Ran out of time, had a meeting afterwards.

Sunday, 29th June 2008
Squat 140x5x3 120x10 100x5x2
Max Test Front Squat 60x1 80x1 97.5x1 80x3
Jerk 57.5x1x6
Snatch 40x1x5

Friday, 27th June 2008
Rockclimbing. Good cross training using functional strength.

Saturday, 21th June 2008
First day back since the 8th June. And holy shit I've lost some strength.
Squat 120x2 110x5x2. Very disappointing. Couldn't even get 120x5, my glutes were like cramping after the 2nd rep, maybe its attributed to the lack of proper warmup.
Front Squat 60x6 80x3x2.
Clean & Jerk 60x1x10
50 Burpees in 5 minutes (First time doing these ever, almost felt like vomiting afterwards)
Spine Decompressor + Hanging Leg Hip Raise 10x2
Snatch 30x1x5 (To get used to the movement again)
Bench 60x5x3 (To get used to the movement again)
Total time in gym: 2 hours (might have overdone it abit)
Havnt felt this sore since the last city 2 surf. And damn it feels good to be back!

Sunday, 8th June 2008
Finals = stress = rage = energy = 140kg deadlift PR BITCH!
Finally broke the 3 plate barrier.

Tuesday, 27th May 2008
Bag work
Squat 160x5x2, 140x6, 100x6, 60x8
Clean & Jerk 60x10
Snatch 50x3
Spine Decompressor

Saturday, 24th May 2008
Bench 80x5x3
Deadlift 137.5x1 (failed on 2nd attempt) 135x5x2
BB Rows 60x5x3
Pullups 3 sets (3 weight 17.5kg, 2 normal, 3 kippup)
Farmers walk 20kg each hand - 1 lap.

Sunday, 18th May 2008
Squats 140x5x3, 100x20
Front Squat 60x5, 80x3x2
Military Press 47.5x5x2
Jerk 60x1x4
Shrugs 100x6x2
Jumping Shrugs 80x5

Monday, 15rd April 2008
Snatch 50kg PR
Deadlift 135x1x6
Bench 75x5x4 felt abit weak on this one
Wide Pullups 6x4

Thursday, 3rd April 2008
Refined Plan

Day 1:
Squat 6x4 or OH Squat
Clean & Jerk 1x8
Hanging Leg-Hip Raise 8x3
Push Press 6x3

Day 2:
Bench variations 6x4
Deadlift 5x3
Weighted Pullups or Wide Grip Pullups 6x4
Snatch 1x8

Sunday, 30th March 2008
The new workout plan. (currently in development)
Goal: Core body workout in quickest possible way. (Aim for no more than 2 hours per session)

The below is excluding warmup sets
(Reps x sets)

Day 1:
Squat 6x4
Clean & Jerk 1x8
Calve raises 6x4

Day 2:
Bench variations 6x4
Weighted Pullups or Wide Grip Pullups 6x4
Snatch 1x8 or OverHead Squat 5x4

Day 3:
Deadlift 5x3
Push Press 6x3
Hanging Leg-Hip Raise 6x3

and repeat

Saturday, 22nd March 2008
Clean and Jerk: 65kg
This is becoming my new favourite exercise over the deadlift.

Wednesday, 5th March 2008
Clean and Jerk: 62.5kg. new PR.
Flat bench: 77.5x6x4
Goal 80kg CnJ by December 2008.

"Get the shit!"

Wednesday, 13th February 2008
Flat Bench 70x6x4
Deadlift: 130x5 132.5x5 135x5

Monday, 28th January 2008
Weight: 62.1kg

Incline Bench: 67.5x6x3
Decline Bench: 70x6x3
Deadlift: 130x5x3
BB Rows: 40x5x5

Sunday, 13th January 2008
Weight: 61.5kg

Squats: 167.5x1 165x2
Push Press: 47.5x3

Saturday, 30th December 2007
Final Stats 2007. [2006]
compared to current program only

Height: 168cm [168cm]
Weight: 61.8kg [60kg]

Squats: 165x6x3 [130]
Calf raise: 240x8x3 (hammer machine) [n/a]
Deadlift: 120x5x2, 110x6 [90]

Flat Bench: 80x6x2, 75x6 [70]
Incline Bench: 65x6x3 [n/a]
Decline Bench: 65x6x3 [n/a]
Military Press: 45x6x2 [35]
Shoulder Press: 75x6 (done after military) [n/a]
Clean Jerk: 50x6x2, 45x6 [n/a]
Wide Grip Pullups: 8x3 [n/a]

Conclusion: It makes no sense to ask me for strength advice if you care about big muscles.

Saturday, 1st December 2007
Last day of gym: Tuesday 27 November 2007.

Restless.
Saturday: Run around the suburb. settled down on a park playground.

Improvised workout routine:
Wrist weights on: 4kg total

Run - 6-7km, approx 2km on toes only
4x8 Pullups on monkey bars
4x12 Elevated Pushups
1x10 Dips on Crawlies, need to find a better position for dips.
Lunges around the playground.

Thursday, 16th November 2007
Deadlift 107.5x6x3
Cleans+Jerk 50x6x2 45x6. This is getting heavy.
Shoulder press 75x6

Friday, 9th November 2007
Deadlift 105x5x3
Squats 160x6x3

Saturday, 27th October 2007
Bench 80x4, 77.5x5, 75x5,70x8
Deadlift 102.5x5x3
Squats 157.5x6x3, 140x10, 120x12
Weighted Pullups 10x6x2

Felt like I can do more kgs on the squats and deadlifts.

Thursday, 27th September 2007
Squats 152.5x6x3
Military press 42.5x6x3
Cleans 45x6x3
Bench ~ dropping. 80x4, 77.5x4, 75x4, 72.5x6
Wide Grip pullups 6x4

Sunday, 2nd September 2007
Squats 150x6x3
Clean + Military Press 40x6x3
Leg curl 45x6x2
Calf Raise 120x12x2
Wide Grip Pullups 6x4
Dips 12x2

Feeling abit lazy by the time I'm done with the squats and cleans...
Deadlifts without gloves/straps are still on 100. But I can feel my grip getting stronger. Shouldn't be long until it's upped.

Push Yourself. You can do this!

Thursday, 16th August 2007
Bench 80x4, 77.5x6. 75x6
Low Rows 82.5x6x3

First time back since city 2 surf. (72.54)

Friday, 3rd August 2007
"It's Friday night. What are you doing here?"
"Same reason why you're here"

Wednesday, 1st August 2007
Progress Update:
Squats 147.5x6x3
Deadlifts: 100x5x3
Low Rows: 70x6x3 (replaced lat pulldowns)
Upper Cable flys: 50x6x3
Lower Cable flys: 45x6x3
Power clean: 40x6x3
Bench: 77.5x6x3

Monday, 9th July 2007
Leg day
Squats 142.5x6x3
Calf Raise 160x12x3
Military Press 42.5x1, 40x2
Weighted Pullups 3x10

Another link: Stronglifts.com

Sunday, 1st July 2007
Squat 142.5x6x3
Deadlift 95x6x1 90x6x2
Substituted Standing Glutes with Leg Curls: 45x6

Tuesday, 12th June 2007
Weight: 60.9kg
Squat 140x8x3, 120x15x1, 100x15x1
Shoulder Press 67.5x6x3
Calf Raise 120x15x3
Bench 75x6x1, 72.5x8x2
Lat pull downs 85x6x3
OH Squat 42.5x10x3

Saturday, 28th April 2007
"You never know what you can do, until you try to do more than you can." - Tony Blauer

Sunday, 22th April 2007
Finally, after plateauing 137.5 on squats for almost a month. Finally added another 2.5. Now 140kg.
Leg Press 220kg.
Added 2.5 to bench, now at 75.
Feeling strong and pumped.

Thursday, 12th April 2007
Recharged after the 4 day break.
For those of you with Fitness First. The Victoria Gallerie's Gym is a miss.
Full of newbies who does curls, and bodybuilders doing 20kg DB presses.
Quick walkthrough shows 4 bench seats, 1 bench, 2 incline bench, 1 squat rack. Weights are placed inconveiently. Major downside is that it does not have enough space. Ended up using the squat rack for military press. Oh, and they also have this mini tiny leg press machine. cute. Upside is that the runners get a nice view of the street and that their music is not set at ear blasting volumes.
Bench 75x1, 72.5x2

Friday, 6th April 2007
Weight: 61.5kg
BF: 11.7% (this keeps changing)
Added 2.5kg to squats. Now 137.5kg.
Added 5kg to OH squats. Now 45kg.
The deadlift grips are still killing me.. 80kg.
Military Press is down to 35 x 8 due to the lack of bars.

Wednesday, 28th March 2007
The gloves are off and the weights are down.
In an attempt to increase grip strength in the deadlift, I've been advised to go bare handed as 'grip' is dependent on the sensory nerves on the hand. Which are trained without grips or gloves.
Deadlift: 90kg -->70kg
Diagnoses: Grip was shaky after 2 work sets. Last set were completed with gloves.
Overall thoughts: try again next time.

Tuesday, 27th March 2007
Useful Links:
Crossfit Exercises
Exrx.net

Sunday, 25th March 2007
Added another few warmup sets into the routine for safety.
Added another 2.5kg to squats. Now 135kg
Added another 5kg to Lat Pulldowns. Reduced reps to 4. Now 85kg
Added another 5kg to GHR. Now 100kg.
Did 2 sets of 40kg OH Squats just for kicks.

Saturday, 17th March 2007
current height: 168cm
current weight 61.7kg
bodyfat: 10.7%

Now my routine is a 2 day alternative split:
the following is to be read like this: set*weight(kg)*reps

Day 1:
Bench
1*40*10 (warmup)
1*60*8 (warmup)
3*72.5*6 (work)
1*65*10 (drop)

Deadlift
1*60*10 (warmup)
1*70*8 (warmup)
3*90*6 (work)

Lat Pulldowns
1*60*10 (warmup)
3*80*6 (work)

dips
3*bodyweight*14
1*bodyweight*16

Day 2:
Squats
1*60*12 (warmup)
1*100*10 (warmup)
3*132.5*6 (work)
1*100*20 (drop)

Military Press
1*20*10 (warmup)
1*30*8 (warmup)
3*37.5*6 (work)

Calf raise
1*80*15 (warmup)
1*100*15 (warmup)
3*125*15 (work)

Standing Glutes
1*70*12 (warmup)
3*95*6 (work)

Monday, 1st Janurary 2007
Weight: 60kg

I've splitted the routine into alternate body/legs day.
so it's like.. tues: body, thurs: legs, sat: body.

Legs:
Squats/Deads: 4x6
Calf raises: 4x6
Leg Curl: 4x6
Incline Bench: 4x8

Body:
Dumbell Press: 4x6
Lats: 4x6
Dips: 4x10 (how do you add weight to this?)
Overhand Chinups: 3x8
Underhand Pullups: 3x8
Leg Presses: 4x8

Friday, 20th October 2006
Weight: 58kg

Routine:
4 sets of 6 reps Dumbell Press
4 sets of 6 reps Squats/ Hammer machine..
4 sets of 6 reps Lat Pull downs