Tank climbs Mount Olympus 2012

[tank]

Session B

Technique training/Warm-up
Some bodyweight front squats, limb rotations, lots of bar-only reps of various movements.

Clean and Jerk (Split) 1
105 x 1*
105 x 1*
110 x 1*
110 x 1*
115 x 1*
115 x 1*
120 x 1*
120 x 1*
125 x 1*
125 x 1*
135 x 1*

*Great form

Back Squats 2
135 x 5
135 x 5
155 x 10

Conditioning/Cool-down 3
Sit-Ups 4 x 15
Stretching between sets of Sit-ups

1) Clean and Jerk (Split): Great form, on every rep. Finally ironing out the wrinkles.

2) Back Squats: ATG olympic style squats starting at a nice, low weight.

3) Conditioning/Cool-down: I'm going to make a point of stretching after every training session.

As you can see, my form was spot-on tonight. This session really was a great redemption for my goof-up yesterday. I have decided to train one classic lift per session until I find a reason to do both in one. So for those of you trying to keep track, my programming now looks like:

Snatch or Clean and Jerk, alternating
Back or Front Squat, alternating (with a day off between)

Slowly increasing the weight until I get to intensities that necessitate cycling. All in all, things are going very well and I feel right on track.

[BendtheBar]

As you can see, my form was spot-on tonight.

Every day a great step forward.

[MikeM]

Great work, Tank! Sounds like a great plan too.

Rock on.

[tank]

Originally Posted by BendtheBar

Every day a great step forward.

Originally Posted by MikeM

Great work, Tank! Sounds like a great plan too.

Rock on.

thanks guys!

[tank]

I'm going to start posting my weights with kilos alongside pounds like our UK brothers. I really need to teach myself to think in kilos when it comes to Oly-style weightlifting!

The following are from my most recent sessions:

Snatch
95 (43) x 1
95 (43) x 1
95 (43) x 1*
100 (45) x 1*
100 (45) x 1*
105 (48) x 1*
105 (48) x 1*
105 (48) x 1*

Clean and Jerk (Split)
105 (48) x 1*
105 (48) x 1*
110 (50) x 1*
110 (50) x 1*
115 (52) x 1*
115 (52) x 1*
120 (55) x 1*
120 (55) x 1*
125 (57) x 1*
125 (57) x 1*
135 (61) x 1*

*Great form


48 and 61 LOL!

[tank]

Session A

Warm-up
Some bodyweight front squats, limb rotations, lots of bar-only reps of various movements.

Snatch 1
95 (43) x 1*
95 (43) x 1*
100 (45) x 1*
100 (45) x 1*
105 (48) x 1
105 (48) x 1
105 (48) x 1*
105 (48) x 1*
110 (50) x 1
110 (50) x 1

*Great form

Incline Bench Press 2
135 (61) x 5
135 (61) x 5
135 (61) x 5

Conditioning/Cool-down
Stretching

1 Snatch: Feeling really good with these overall. 110 was a little off, so I'll be working around there next time.

2 Incline Bench Press: Nice and strong. Starting at a nice, low weight.


Notes
This was another awesome session. I've decided to strengthen my shoulder girdle, on days I'm not squatting, by alternating Incline Bench Press and BB Rows. I'll use BB rows unless you guys have some good reasons to use Pendlay rows instead.

[tank]

I'm all dinged and bruised up, so I'm gonna take the next day or two off to rest and recover.

[big_swede]

Nice work tank!

[tank]

thanks big guy!

[big_swede]

...and I thing the bench/rows are a good call. Strong lats and upperback is essential to put things overhead. Adding some overheadpresses might also be a good idea.

Keep up the good work bro!