22/11/07
-fasting 23h

21/11/07
Week 2 Day 2
-Fast 16h to Pre-WO
79.4kg
-Snatch Pull + Hang Snatch:
25x2+2
28x2+2
33x2+2
38x1+1
40x1+1
-Snatch Pull:
35x3
40x3
42x3x3
-Cl.Pl. 4 Positions 4 Sec
56x3
60x3
63x3x2
-P.Jk
45x2
52x2
55x1
-BS
62.5x5
75x5
85x5
92.5x5
97.5x3
103.5x3
Ugly session. All progress that I seemed to make on the pulls just seemed to fly out the window. Only saving grace is that I got to at least squat.

20/11/07
-Fast 23h

19/11/07
Week 2 Day 1
79kg
-Fast 17.5h to Pre-WO
-PW.Cl
Used only 50kg but really started to feel the pull start to click. Gotta keep back tight and chest up like on BS
-Cl.DL:
95x5
108x5
123x5
130x3x2
-Behind Neck Push Press
30x3
35x3
41x3
44x3
46x3
-FS
57.5x3
68x3
78x3
84x3x4
78x3
-3 Rounds:
7GHS + Russian Twist, 10kg7Back Ext, 10kg

17/11/07
-fasting 21h

16/11/07
-fasting 19h

15/11/07
Week 1 Day 2
-Fast 19h to Pre-WO
78.5kg
-SN.Pl+Hang SN:
Worked up to 38x1+1x2
-SN.Pl:
32.5x3
38x3x2
42.5x3x3
-Cl.Pl. 4 Positions 4 Sec
52x3
56x3
60x3x3
-P.Jk
45x2
48x2
52x2
-BS:60x3
70x3
80x3
92.5x3x2
97.5x3x3
Solid Session. Think push against the ground

14/11/07
Week 1 Day 4
-Fast 19h to Pre-WO
79.8kg
-SQ.SN:25x3
27.5x3
32.5x3x2
35x3x3
Need to stop thinking about getting under the bar and just think about extending.
-C&J:35x3
42.5x3
50x3
52.5x3x3
50x3

13/11/07
-WU: DROM. Coach B Warm-up
Week 1 Day 1
79kg
-Power Cleans x HG:
35x5
42.5x5
50x5
52.5x3x3
These were suppose to be from the floor. Felt good though.
-Clean Pulls:
40x5
42.5x5x5
I need major work on these. This is nowhere near my max clean.
-Clean DL:
84x5
97.5x5
112x5
120x3x3
Solid
-FS:Triples to 77.5x3x4 (75%) and back down to 72.5x3
Had a great sit down with my coach, he put somethings into perspective and has got me back into the O-lifting fold. He says I'm strong but I lack technique. I should be snatching 60 easy and cleaning 90 no problem but I'm not. I also need to lift when he's there and give him feedback. I'm entering the provincials held at the begining of the December. Should be fun.

11/12/07
-15.5h fast to PWO of Chinese. Kept it Paleo.
Went into the gym today and did some O-lifting. First time in a while. Worked on some Sn.Pls, Dr.Sn and snatches. Pretty fucking ugly. Hard to barely be able to snatch 47.5 after all these months and then watch a guy across from me snatch 75 his 2nd session and another guy half my size P.Sn 55.

My problems are that I'm not extending all the way once the load gets past 40. I'm going down way too early and I'm not going down/landing tight. Those are my technical problems.

My other problem is that I'm hard on myself. Perhaps I should be. It pushes me. Fucking sick of using the kiddy plates.

I accept the learning curve that comes with the Olympic lifts, and in fact I welcome it. What I don't accept is my lack of progress and gains in the core exercises. Putting hours into lifting and only getting minimal progress is a waste of time and energy.

Is it just me or is O-lifting synonymous with frustration?

11/11/07
-fasting 16h

10/11/07
-Fasting 19h

09/11/07
-Fast 16h to Pre-WO
-Wu: 300 Jump rope
Workout #2
78.4kg probably pretty accurate
-BS 102 x 5 x 3
heavy as fuck but solid
-SP 42 x 5 x 3
-PC 58.5 3 x 5
-Standing Evil Wheel 3x5
Solid Session.
Had a good sit down and talk with the guys at the gym. Vented my frustrations and dissapointments with lack of progress in the O-lifts and lack of strength gains. Got some good insight, namely that I need to be more patient and that I should enter a contest as that'll be the only way I can see what I can do. That said, I am still a bit skeptic. 4 months, very little strength gains, practically no improvements with the clean and snatch along with too much weight gain left me unhappy. Larry says I should have been lifting on a different template a while ago but that's not much helpt to me now. Plus I'm a bit skeptical on his templates; too many assistant exercises and variations and simply too many exercises. I count 12 different exercises/variations in one week and 9 the next, that seems complete opposite from what I'm used to with 6-8 per week. BUT, I'm not the coach and he does have some impressive atheletes to his name and record...So in saying all that, I'm going to go in early Monday for a session and see what's what. From there I'll probably give it one more kick at the can and probably sign up for next months competition.

08/11/07
-Fasting 21h

07/11/07
-Fast 19.5h to Pre-WO
-Wu: 300 Jump rope
Workout #1
79.4kg
I ate a huge meal before I weighed myself and also measured the meal I ate. 1.5kg of food plus water so I figure my BW is around 77.8kg/172lbs
-BS 101 x 5 x 3
These were still pretty ugly. I'll try fooling myself a go 101.5 and see what happens.
-BP 65.5 x 5 x 3
Solid. Go 66. Inhale at lockout and then lower.
-DL 138.5 x 5
Heavy but solid.
3 Rounds:
10 GHS + Russian Twist, 5kg
10 Overhead Lying hip swings, 30kg
This couplet hurt.
Alright session save for my squat. A bit demoralizing today watching a couple of guys that starting O-lifting the same time, level and weight as I did, power-snatch weights I would love to hit. To top it off they can't snatch-squat, only power-snatch, alas...

06/11/07
-Fasting 21h

05/11/07
-Fast 19.5h to Pre-WO
-Wu: 300 Jump rope
Workout #2
79.8kg blah
-BS 101 x 5 x 3
heavy as fuck
-SP 41.5 x 5 x 3
not too bad. go 42
-PC 57.5 3 x 5
these flew up
-W Pull worked up to 21.5 x 3
-Standing Evil Wheel 3x3
Way too busy for my liking and have been kept from getting into the gym. 3 days off and only 2 session last week. I really felt it in the squats; 101 was easy last week but heavy today. One more session at 101 will get me back into the swing of things...

03/11/07
-Fasting 19h

02/11/07
-Fasting 20h

01/11/07
-Fast 19h to Pre-WO
-Wu: 300 Jump rope
Workout #1
78.8kg
-BS 101 x 5 x 3
Solid. Go 102.5 and see what happens
-BP 65 x 5 x 3
This was pretty easy but 66 was hard. 65.5?
-DL 138.5 x 5
Balls hard. Stay here
3 Rounds:
8 Kneeling Evil Wheel
10 Overhead Lying Hip Swings, 15kg
-W Pull ups
Solid session. I squatted 100 and could feel it the next day, I then squatted 100 the next session and the next day I felt like I didn't even workout the next day. This is a sign telling me to keep going.

Been pounding out some really good workouts lately. Excited to hit the gym and I'm seeing and feeling that I'm making progress plus I'm having fun. My aches and pains have subsided, wrists and thumbs feel good, I'm sleeping well not waking up in the middle of the night with numbness in my hands and arms, back and neck pains are gone and I'm all in all feeling better. Keep plugging away.

31/10/07

-Fasting 22h

30/10/07
-Fasting 21h

29/10/07

-Fast 17.5h to Pre-WO

-Wu: 300 Jump rope (40/110/75/75)

Workout #2

78.8kg

-BS 100 x 5 x 3

-SP 41.5 x 5 x 3

-PC 55 3 x 5

-L Pull-ups 5/5/5/5

Not the best session. Cleans were ugly and I scaled them back after a couple of ugly reps. I think the problem was I was lacking caffeine, was lifting earlier than I normally do, the gym was packed and there was no loud music pounding me to go hard.

27/10/07

-Fast 18h to Pre-WO

-Wu: 300 Jump rope (150/130/20)/DROM

Workout #1

78.4kg

-BS 100 x 5 x 3

-BP 65 x 5 x 3

-DL 137.5 x 5

-GHS + Russian Twist/Back Ext x2

24/10/07
-Fasting 19.5h

26/10/07

-Fasting 19h

25/10/07
-Fast 20h to Pre-WO
-Wu: 300 Jump rope
Workout #2
78.4kg
-BS 99 x 5 x 3
-SP 41 x 5 x 3
-PC 58.5 3 x 5
-10 OH Lying Hip Swings, 20kg x 3

Average Weeks Weight 79kg

23/10/07

-Fast 19h to Pre-WO

-Wu: 300 Jump rope (220/40/40)/DROM

Workout #1

78.4kg

-BS 98.5 x 5 x 3

-BP 66 x 5 / 65 x 5 x 2

-DL 135 x 5 touch and go

-W Pull

3R:

7 GHS + Russian Twist

Kneeling Evil Wheel

22/10/07

-Fasting 20h