The Road from a 200kg-300kg Total

Here is my journey from starting weightlifting with 200kg competition total as a 94kg lifter all the way to a 300kg competition total:
December of 2008
Well, to introduce myself to this forum I will tell you a bit about myself. I am 25 and live in the Vancouver area of B.C. Canada. I have been weight training since I was 12 off and on. I competed in bodybuilding and set a high school record in powerlifting, but after that I stopped working out. I picked up the weights this summer and became fascinated with the clean & jerk and the snatch. I watched "explosive lifting for sports" and I am reading the "weightlifting encyclopedia". I just did my first workout training for the snatch and the clean and jerk yesterday after preparing for the lifts the last couple weeks. I weigh approximately 195 pounds.

overhead behind neck press off-bar x 8, 95x6, 135lbs x 6,4,4,2,2,1.

overhead squats-bar x8, 95x6, 135x6,6,4,4,3,2,2,1

high hang pulls- 95 x 8, 115x8, 135x8,6,6,6,6

high hang power snatch-bar x6, 95x6, 115x4, 135x3,3, 140lbsx2,2

incline sit-up crunches,12,10,8

back hyperextensions,15, w/25-10,10

I am focusing on the technique more than lifting maximum weight right now and I can tell you 
it feels awesome to throw the weight over your head correctly, like hitting the baseball in the 
sweetspot of the bat. I am really enthusiastic about mastering these techniques.

Today my routine was as follows(Dec 20/08):

front squats warm up - 135lbs 8,8,8

high hang cleans-95x 8, 115x8, 135 x6,6,6,6

cleans-135x6,185x4,225x4,3,2

push press-95x6,155x4,175x4,4

stiff legged deadlifts-135x10,205x10,10,8

arm work

Dec 21st workout (in lbs)

behind the neck push presses-135x6,185x5,195x4,205x2,2

overhead snatch position squats-95x10,115x8,135x6

front squats-135x10, 185x8, 205x 6, 225x3, 245x1

back squats (deep)- 225x10, 315x6, 365x3, 225x7,8



Dec 22nd (light workout)

5 min bike warm-up

wide chin-ups- 10,6,6

dips-15,12,12

1 arm tricep overhead extensions -25lbsx10,10,8

incline bench sit-ups-10

hyper extensions/roman chair-15,15,15

donkey calf raises-385lbs-10

standing calf raises-235-12,12,12

Dec 24

in lbs

3 min bike warm up

broomstick shoulder stretching

broomstick snatches

high hanging snatches-bar x8, 95x6,105x6,6, 115x4,125x4,135x4,145x2 

(I pressed out my elbows a little at the top of the snatch on the last reps, I guess I was not 
getting low enough, next time I will do overhead squats first to practice and stretch to get low enough)

incline situps-15

roman chair/hyperextensions-15

(right shoulder tendons/joint is a little sore/tweaked)


Dec 27th 2008 first workout after Christmas

5mn bike warm-up

stretching, broomstick stretching

10 hyper extensions

front squat warm-up bar x10,135x10,185x5

clean and jerks -bar x10,135x2

cleans-185x4,1, 205x1, 225x1, 235x1

(I am having trouble perfecting the technique of receiving the bar in the front squat position only when I do cleans)

split jerks -135x4, 145x3, 155x2, 165x1, 175x1, 185x1, 195x1, 135x2

stiff leg deadlifts- bar x10, 225x6,6,8

high hanging pulls- bar x6, 225x6,8,6

incline situps- 18,12,10

roman chair w/ 25lbs-10,10,8

I felt a tad nauseous after work out, shoulder felt better. 

Dec 28

5 min bike warmup

stretching

overhead squats-bar x8, 95x9, 135x5, 155x2,2

front squats- 185x5, 205x3, 225x3, 275x1

back squats- 275x5, 315x4, 365x3, 315x3, 225x6

preacher curls-65x10,8,7

Dec 30/2008

legs still sore from sunday so no O-lifting today

5min bike wm-up

bench press-135x10, 185x5, 225x3,4, 245x3, 225x2

incline bench- 135x10, 185x4,4

Dips-10,10,8

2 hand overhead dumbbell press- 80x9,8,8

lying 1 arm tricep extensions-25x10,9,10

reverse forearm curl-30x10x3

incline situps-w/25lbs-10,5, w/ no weight-8

roman chair- w/25lbs- 10,10,8

Dec 31/08

5 min bike warmup

stretching 

broomstick snatches

high hanging snatch- 95lbsx5

low hanging snatch- 115lbsx4, 135x4

snatches with wrist straps-145x3, 155x3, 175x1

snatches-135x3x4

(when I did the snatches from the floor, I was still receiving the bar over head in the half squat position) 

wide chin-ups-10,7,5

bent over BB rows with overhand grip- 185x8. 135x12,10

E-Z bar curls(21's)-55x21,21,21

Jan 2/09

light work out as I have hockey game later tonight

5 min bike

stretching

cleans- bar x10

high hang cleans-135x2x3

cleans-135x3,185x3,205lbs x2,2

roman chair-20

Jan 4/09

5min bike wm-up

push press -bar x10, 135x3, 

split jerk- 185x3, 195x3, 205x2

standing front presses-135x6

overhead squat-95x8, 135x3, 155x2,3

front squat- 185x6, 225x3, 275x1

back squats-315x3, 365x3,3

front squats-225x3,3

*my wrists and collar bone get sore from doing cleans, jerks, and front squats, 

Jan 5th/09

I started training with a weightlifting club today, so starting from scratch again(phase1) so coach 

can see movements, tomorrow we will add more resistance:

warm-up

10kg bar-overhead squats 3x5

10kg bar-drop snatch 3x5

20kg bar- overhead squats 3x5

20kg bar- drop snatch 3x5

20kg bar- snatch pull 3x5

20kg bar- power snatch 5x5

20kg bar- clean pull 2x5

20kg bar- power clean 3x5

20kg bar- clean and jerk 5 sets of 1clean and 3 jerks

back squats (light) 70kg 5x5, 100kgx2

worked on wrist and shoulder flexibility for the cleans, hopefully it gets better with time. I find 

my pinky's come off the bar but they shouldn't. I physically cannot hold the hook grip in the racked position right now.

today we tried to find out my max so i can start training in phase 2 of this program. I was told I was using my strength instead of the technique to do the heavier lifts, so I definitely need to work on refining my technique.

I weighed 91.5kg today

warm-up

snatch in kilo's

30x7

40x1

50x1

60x1

70x1

80x1

85x1

90x1

95-miss.

clean and jerk in kilo's

40x2

50x1

60x1

70x1

80x1

90x1

100x1(coach said i pressed my elbows out a bit in the jerk)

110x1(did the clean but coach told me to drop it as I slid the bar up at the top of the clean)

110x miss, too exhausted.

so we figured my snatch is 90kg, and C&J is 100kg. There is a comp coming up on Jan 31, hopefully I will be ready!

Jan 7 2009

warm-up

snatch

45kg's x 3

67.5 x 3x2

72.2 x 3

77.5 x3

80 x 2

snatch pull

90kg's x 5

100 x 4

power clean

50kg's x5

cleans 

65kg's x4

clean and double jerk

65x1+2

75x 1+2

80 x1+2

85 x1+2

90 x1+1

squats

82.5 kg's x 5 , 90x5, 100x5, 107.25x5, 115x5, 125x5

Cleans are starting to feel better but still getting friction on the collar bone, still need to get lower on the heavy snatches.

Jan 9/09

today I tried not to push it to hard work more on technique.work out is in pounds as I worked out at the local gym with metal plates.

warm up

bar snatch x5

snatch

95x5

115x5,5

135x3

155x3

135x3

clean and jerk

warm-up

135 1+2x2

155 1+2

185 1+2x2

135 1+2

hyperextensions w/25-10

incline situps-20

Jan 10

Today worked out at the real gym with bumper plates in Kg's 

warm-up

snatch

45kg's x 3

67.5 x 3x2

72.2 x 3

77.5 x3

80 x 2

snatch pull

90kg's x 5

100 x 5

110x5

power clean

50kg's x5

Cleans

65kg's x4

clean and double jerk

65x1+2x2

75x 1+2x2

80 x1+2x2

85 x1+2x2

90 x1+1

95x1+1

squats

100kg's x 5 , 110x5, 120x5, 125x5, 135x5, 145x5

Jan 12

worked out in the sissy gym today=no chalk, no dropping weights,etc. so workout is in 

pounds.

I felt a bit ran down so I could not lift heavy so I tried to improve my technique using moderate weight.

warm up

snatch

100x3, 150x2, 135x3x3

snatch pull

200x5, 220x5, 240x5

(I wonder how I snatched 200lbs last week?The weight felt heavy.)

power cleans - 110x5, 145x4

clean and jerk

145x1+2x2

165x1+1

145x1+2x4

(elbow joint felt bad, starting to receive the clean a little better.)

Squat

180x5

200x5

225x5

235x5

255x5

275 lbs x5

Jan 13

light and quick workout, focused on racking cleans and catching the snatch lower.in pounds.

warmup

snatch,bar x5, 95x3, 135x3x3

cleans-95x5

clean and jerk- 135-1+2x2, 185-1+2x2

technique is getting better but my right arm from the elbow to the shoulder got sore right after 

work out, feels like a strain.

Jan 14th

light and fast work out again with an emphasis on recieving the snatch in a lower position and 

racking the clean more comfortably.

in pounds.

warm-up

snatch

barx5

95x3

135x3x2

(on the last set of snatches I found it was easier for me to just do a power snatch then to recieve 

the bar in a low position, but nonetheless squated deep after receiving the bar to emphasize the 

low position.)

cleans 

barx5

clean and jerk

135-1+1x2

185-1+1x2

135-1+1x2

(I am racking the cleans a little better, but am doing more of a power clean, I am not going deep 

to receive the bar. Also, when I rack the bar I am catching it with my finger tips and cannot 

maintain the hook grip in the racked position.)

Elbow up to the shoulder is sore again(bone/tendon), it always happens when I finish my cleans.

I think I am going to take tomorrow off so I can recover a bit, I have been losing strength this 

week, possibly over training.

Jan 16.

tried my full routine again:

warm up

snatch

100x3, 150x3x2, 160x3, 170x3, 135x3x2(got sloppy, hit head with bar so when lighter)(When 

the weight gets heavier I tend to power snatch instead of getting real low/deep)

snatch pull

200x5, 220x5, 240x5

Jan 17

lighter work out as yesterday was heavy and tomorrow will be heavy as well.in pounds.

warm up

snatch

100x3

150x3x2

160x3 (got a little sloppy, bar touched my head so did a lighter set)

135x3x2 (did a deep squat with the bar overhead to emphasize going deep.)

cleans

110x5

145x4

clean and jerk

145-1+1x2

165-1+1x2

175-1+1x2

190-1+1

(cleans are getting better, I was catching the bar lower and racking the bar better. A couple 

times my pinkies were out when I racked the bar, but then I let the bar down and correctly did 

the clean again.)

My tendons around my elbow from forearm to shoulder got sore again :( but it always gets 

better for the next day:)

Jan 20th/09 in pounds



warm up

snatch

barx5, 95x3, 150x3x2, 160x3, 170xmiss (why did I miss? am I getting weaker?) 

I still find myself power snatching with the heavier weights???

snatch pull

200x3

power cleans - 110x5, w/dip 145x4

clean and jerk

145x1+2x2

165x1+2x2

175x1+1x2

190x1+1x2

200x1+1

210x miss

(cleans are getting much better, I feel real comfortable racking the weight and getting real 

low, just wondering why on the 210lbs I could'nt rack it, when before power cleaning it was no 

problem. tired? weaker? technique change?)

Squat

195x5

205x5

225x5

235x5

255x5

275x5

went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my 

elbow adjusted.

Jan 22nd

in pounds

warm up

snatch

barx5, 95x3, 150x3x2, 160x3, 170x3, 180x2 (first one I hit my head on the way over, 2nd rep 

was just a high pull)

I still find myself power snatching with the heavier weights instead of catching the bar in a deep 

squat???

snatch pull

200x5, 220x5

power cleans - 110x5, w/dip 145x4

clean and jerk

145x1+2x2

165x1+2x2

175x1+2x2

190x1+2x2

200x1+1

(today on the cleans I did not do a full squat, It was more of a power clean with a dip, but the 

racking was smooth.)

Squat

195x5

205x5

225x5

235x5

255x5

275x5

overhead 1 arm tricep ext-20lbsx 20,19

laying 1 arm tricep ext- 2olbsx 18,15.

incline situps-20

hyper extensions-20

went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my 

elbow adjusted again, it seemed to help after getting worked on with the activator.

Jan 24th,

last big workout before competition, next week I will be dialing down the intensity day by day.

I worked out at the real gym today, chalk, bumper plates,etc. 

BW 90kg

work out in kilo's

warmup

snatch

barx5

45x3

68x3x2

72.5x3

77.5x3

82.5x2

(made all my snatches, heavier ones were power snatches, starting to get a little lower)

snatch pulls

90x5

100x5

110x4

(I got the bar past my chest but I am wondering how I should get underneath the bar for these 

weights.)

power cleans

50x5

cleans

65x4

clean and jerk

65-1+2x2

75-1+2x2

80-1+2x2

85-1+2x2

90-1+1

95-1+1

(made all my clean and jerks with ease, form has really improved and racking is comfortable. I 

even got nice and low on all cleans)

Jan 25th

in pounds, quick and light workout. I was very sore from yesterday so I only did a few limited 

sets.

snatch

65x5

95x3

135x3

leg ext

165x20x2

hyperextensions

20

Jan 26

fast and light work out, had massage appointment. still sore and stiff from saturdays work out.

in pounds

snatch

65x5,95x3, 135x3

clean and jerk

135x1+2

155x1+2

185x1+1

1 hour massage, felt like charlie horses running up and down my quads.

Jan 27

4 days out of competition so load is decreasing

in pounds

warm up

snatch

barx5

70x5

100x4

135x3

140x4

150x2 (power snatch)

160x1 (power snatch)

C&J

80x1+3

110x1+2

145x1+2

155x1+2

165x1+2

175x1+1

front squat

135x5

150x3

165x3

180x3

195x3

205x3

225x3

(cleans felt excellent, got real deep and the rack was smooth and comfortable)

leg ext

165x20x4

ez bb curls 21'sx3

tricep overhead 1 arm ext-25x20x3

strecthing

hyperextensions-20

crunches-30

hammer curls-35x15

Jan 28

3 days out of competition, in Kilograms

warmup

snatch

barx5

30x5

45x4

60x3

65x2

67.5x1

C&J

35x1+3

50x1+2

65x1+2

70x1+2

75x1

squats

90x3

100x3

110x3

117.5x3

125x3

135x3

c&j

60x1x5

Jan29 2 days out of competition

in kilo's

my knee cap hurts when I squat down today

warmup

snatch

barx5

30x5

45x4

60x3

65x2

C&J

35x1+3

50x1+2

65x1+2

70x1+2

Jan 31 competition

knee was really inflamed and bothering me but the sleeves helped and I was able to compete. 

I favoured it a little, but was happy to be able to compete. there were 4 94kg lifters and I got 

bronze.

warmup

snatch 1-87kg-good

snatch 2-90kg-miss

snatch 3-90kg-good

C&J-1-97kg

C&J-2-102KG

C&J-3-110Kg new PR!!!

I felt like I could do more, anyways here was the footage, I didn't go deep on my movements to avoid hurting my knee, but it makes me wonder how much more i could do when I master technique.
Feb2,3rd

knee is still sore,so I am taking it easy and trying to strengthen it.

circuit x3

leg extx20

hamstring curlx20

hyper extensionsx10

incline situps x15

circuitx3

ez bar bicep curls-21's

1-arm lying tricep extx12

Feb4/09

knee sore, gently starting my routine again

in pounds

warmup

leg ext 150x20x3

high hang power snatch

barx5

95x5

135x3

145x2

stiff leg deadlifts

145x10x3

high hang C&J

barx3

135x1+2

155x1+2

165x1+2

lateral db raises

35x15

Feb 6th

warmup

in pounds

(knee a little sore still)

snatch

barx5

95x5

150x3

170x3

snatch pull

180x2

C&J

60x3+3

135x1+3

185x3+3

205 miss???

circuitx3

hammer strength leg ext-50x20

hamstring curls-90x10

incline situps-15

hyperextensions-20

Feb 7th

bodyweight 90.1kg

in Kilograms

warmup

snatch

barx5

40x5

45x5

55x4

63x4

68x3

72x2

76.5x1x4

C&J

45x1+3

55x1+3

66x1+3

77x1+2

82.5x1+2

90x1+1

100x1+1

105x miss (pull)

100x1+1x3

front squat

66x3

77x3

88x3

100x3

110x3x6

Feb 8

after yesterdays hard work out my knee actually feels better

in pounds today

warmup

snatch

barx5

95x5

135x5

145x4

155x3

160x2

165x1x4

(getting the hang of going real low on the snatch)

C&J

95x1+3

135x1+3

150x1+3

170x1+3

185x1+2

195x1+2

205x1+1

215x1+1

(cleans are feeling great, getting nice and deep)

Feb9

in pounds

warmup

snatch

barx5

95x5

135x4

150x4

160x3

165x3

170x1x4

C&J

135x1+3

150x1+3

160x1+3

170x1+2

185x1+2

205x1+2

215x1+1

225x1+1

Front squat

135x3

150x3

170x3

185x3

225x3

235x3x6

knee feels better, snatches are deep, cleans are deep, jerks are strong. All is well. I am loving 

lifting and having a great time. There was a time when I thought I would never catch on to the 

full technique and now it is rewarding to see the technique coming along.

Feb 10

in pounds

warmup

snatch

barx4

95x5

135x4

150x3

160x2 (miss, got under them but must be tired from yesterday becuase I couldnt stand up with 

it overhead)

C&J

135x1+3

185x1+2

205x1+1

225x1+1(I power cleaned this one, I dont know why but i did)

back squats

205x5

225x5

245x5

265x5

295x5

stretching.

Feb12

still sore and tired so light and quick today

in pounds

warmup

95x5

135x4

145x4

C&J

145x3+3

185x3+3

205x3+2

225x3+1

stretching

Feb 16th

in Kilo's

warm up

snatch

40x4

50x4

63x2

72x2

77.5x1 power snatch and 2 deep catches but no stand up

C&J

45x1+3

55x1+3

66x1+3

77x1+2

90x1+1

100x1+1

Clean Pull

77x3

90x3

100x3

110x3x3

Front Squats

55x5

66x5

77x5

90x3

100x3

110x3

Feb21

in kilo's

warmup

snatch

barx5

40x5

45x5

52.5x4

63x4

72x3 (2 catch and misses and 1 successful deep snatch)

77.5x1x3 (power snatches, cant catch the heavier weights deep, yet)

C&J

45x2+3

55x1+3

66x1+3

77.5x1+2

90x1+1

95x1+1

clean pull

80x3

90x3

100x3

110x3

front squat

66x5

77x5

90x3

100x3

110x3x5

Feb22

in kilo's

warmup

snatch

barx5

45x5

50x4

60x3

72x2

77.5x2 (one miss, my problem is not catching the bar far enough back)

C&J

50x2+3

67x1+3

78x1+2

90x2+1

95x1+1

snatch pull

95x3

105x3

Back squats

90x5

105x5

110x5

117x5

125x5

strecthing

Feb 23

warmup

in kilo's

snatch pulls 

61x5

102x5

107x5

110x5

C&J

61x1+3

70x1+2

Cheap barbell collars broke :( so workout ended. Time to order a decent bar from Pendlay

Feb 25

in kilos

warmup

snatch

55x5

65x4

70x3

77x3

C&J

61x2+3

77x1+3

90x1+1

101x1+1

111x1+1 (PB by 1 kilo :))

front squats

61x5

101x5

111x3

stretches

March 1

in Kilo's

warmup

Snatch

50x4

60x3

65x3

71x3

76x3

C&J

61x1+3

70x1+3

76x1+3

91x1+1

101x1+1

front squats

61x3

91x3

101x3

111x3

stretches

march 7

in kilo's

warmup

snatch

40x3

50x3

60x3

65x3

72x3x4

C&J

60x1+3

66x1+3

77x1+3

90x1+3

100x3+1

Clean pulls

92.5x3

100x3

110x3

120x3

130x3x4

Squats

140x3

145x3

150x3x4

March 8

in Kilo's

warmup

snatch

52x6

60x6

65x6

52x3

C&J

52x1+3

66x1+3

77x1+3

90x1+1

100x1+1

Clean pulls

110x3

125x3

140x3

March 11

in kilos

warmup

snatch

54x4

60x3

66x4

72x3

C&J

61x1+3

70x1+3

77x1+3

90x1+1

100x1+1

Front Squats

91x3

101x3

115x3

I wanted to do more squats and pulls but only had an hour to spare

March 14

in kilo's

warmup

Snatch

50x4

55x3

61x3

65x3

71x2

77x1

Snatch pulls

91x3

110x3

130x3

C&J

61x2+3

70x1+3

77x1+3

90x1+1

95x1+1

101x1+1

Front squats

91x3

110x3

115x5

March 15th

in Kilo's

quick one this morning

Snatch

54x3

61x3

65x3

70x2

C&J

70x1+2

77x1+2

90x1+1

March 21

in KG's

warmup

snatch

50x4

55x4

63x3

70x3

77x3

C&J

61x1+3

70x1+3

77x1+3

83x1+3

95x1+2

106x1+1

front squats

104x3

110x3

116x3

Even though my training frequency has decreased, My technique is improving, I am getting 

faster, more fluid, and comfortable. I would like to increase my training sessions to 4 a week but 

spare time is rare right now.

March 26th

in kilo's

warmup

Snatch

54x4

61x3

70x3

77x2

C&J

61x1+3

70x1+3

77x1+3

89x1+3

105x1+1

had to cut er short :( no pulls or squats

March 28th

in Kilo's

warmup

snatch

54x4

61x3

70x3

77x3

84x2

C&J

61x1+3

70x1+3

77x1+3

86x1+3

96x1+2

cleans

106x2

snatch pulls

106x5

front squats

100x3

112x2

March 30

warmup

snatch

54x4

61x3

70x3

77x2

C&J

61x1+3

70x1+3

77x1+3

84x1+1

95x1+1

104x1+1

Back squats

112x5

134x5

166x2

April 2

Snatch

50x3

61x3

70x3

77x3

C&J

61x1+3

70x1+3

77x1+3

91x1+1

100x1+1

Front Squats

110x3

117x3

123x3

April 6

warmup

Snatch

54x4

61x3

70x3

77x3

C&J

66x1+3

77x1+3

94x1+1

May 5th (been a while)

warmup

snatch

54x4

61x3

68x3

72x2

C&J

61x1+3

70x1+3

78x1+3

84x1+2

94x1+1

snatch pull

94x5

front squats

90x3

100x3

May 9th

in Kilo's

warmup

Snatch

54x4

61x3

70x3

77x3

84x2

C&J

54x1+3

61x1+1

70x1+1

78x1+1

84x1+1

94x1+1

just a quick one

Been so busy with work training, I have been neglecting my weightlifting but I have a contest at 

the end of June so I will be prioritizing now.

June 7th

warmup

snatch

54x4

61x3

70x3

77x3

C&J

61x1+3

77x1+3

84x2+2

94x1+1

cleans

94x1

97x2

squats

94x3

104x3

111x3

June 8th

warmup

snatch

54x4

61x3

70x3

77x3

84x1

C&J

61x1+3

77x1+3

84x1+1

94x1+1

104x1+1

back squats

111x5

120x5

130x5

June 10th

warmup

Jerk from standing position

61x3

70x3

77x3

84x3

94x3

104x1

111x1

118x1

125x1(press out 3/4 then miss)

High snatch pulls

94x3

June 11th

warmup

snatch

54x4

61x3

70x3

77x3

84x2

C&J

54x1+3

61x1+3

77x1+3

84x1+1

94x1+1

100x1+1

107x1+1

111x1+1

115x1+1

Snatch Pulls

94x5x3

June 12th

warmup

snatch

54x4

61x3

70x3

77x3

84x2

C&J

61x1+1

70x1+1

77x1+1

84x1+1

94x1+1

100x1+1

107x1+1

Cleans

107x2

Front Squats

107x3

115x3

125x3

June 15th

warmup

Snatch

61x4

70x3

77x3

84x2

C&J

70x1+3

84x1+3

94x1+1

105x1+1

111x1+1

118x1+1 (PB! It was solid and I felt like I could do more! yay) 

Cleans

104x3

Back Squats

125x5

136x5

159x5

June 16th

warmup

Snatch

61x4

70x3

77x3

84x2(1 miss and second was a successful power snatch)

C&J

70x1+3

84x1+3

95x1+1

Clean pulls

104x3

Clean

95x1

Front Squats

95x3

104x3

111x3 

June 18

(starting to feel the fatigue of my training load)

warmup

Snatch

54x4

61x3

70x3

77x2

C&J

61x1+3

77x1+2

84x1+1

Snatch pulls

94x3x3

Cleans

94x1

Back squats

125x3

136x3

145x3

June 20th 2009

saw chiropractor for adjustment yesterday

warmup

Snatch

50x3

60x3

70x3

80x3

87x3

92x2(PB! ) I made the first one clean and the second one I caught in front so I dropped 

the 2nd one.

C&J

60x1+2

70x1+2

80x1+2

90x1+2

100x1+1

110x1+1

115xmiss (caught it to far in front)

Cleans

90x1

Front Squats

60x3

70x3

80x3

90x3

100x3

110x3x5

Jan 21st

(tapering down load this week for saturday comp.)

warmup

Snatch

54x3

61x3

70x3

77x3

C&J

61x1+2

70x1+2

77x1+2

84x1+2

94x1+2

101x1+1

Cleans

101x2

Squats

125x5

134x5

141x3

weighed 96KG's 

June 22/2009

half hour of massage on my legs.

I weighed 94.6 Kg's today. 

June 23/2009

I weighed in at 94.6KG

warmup

Snatch

54x3

61x3

70x3

77x3

C&J

61x1+2

70x1+2

77x1+2

84x1+2

95x1+2

Cleans

95x1

Front Squats

95x3

101x3

104x3

June 25th (2 days out of comp)

I weigh 93.8 KG (yay I made weight!)

warmup

Snatch

54x3

61x3

70x3

C&J

61x1+2

70x1+2

84x1+2

91x1+1

June 26th

30 min massage

I weigh 93.2 KG today

tomorrow is the Comp. I plan to make a 215kg total.

June 27th Competition I weighed 93.1KG

Snatch

warmup

40x4

50x3

60x3

70x3

80x1

85x1

87.5x1

platform

90x1

93x1

95xmiss (caught it to far forward)

C&J

warmup

40x1+3

50x1+3

60x1+3

70x1+2

80x1+2

90x1+1

100x1+1

102.5x1+1

105x1+1

Platform

110x1+1

115x1+1

120x1+1

so 213KG total with 2 new PR's !!!!

I did not make the 215 I had hoped but at least I improved. I got silver.

http://youtu.be/DDh40KDqq3s
July 1st (back at it for the next comp on Aug 22)

I weighed in at 94.4kg today

warmup

Snatch

50x4

61x3

70x3

77x3

84x2 (one was a powersnatch)

C&J

70x1+3

84x1+2

95x1+1

104x1+1

118xpull and missed the clean

111x1+1

Snatch pulls

95x3

100x3

104x3

Cleans

104x1

Back Squats

126x5

145x3

166x3

July 5th 2009

weight is 96.5kgs

warmup

snatch

61x4

70x3

77x3

84x4

93x2 (one good snatch, one miss)

84x1 (miss)

C&J

84x1+3

95x1+2

104x1+1

111x1+1

cleans

111x1

front squats

111x3

118x3

125x3

July 7th/09

I weigh 95.6KG's

warmup

Snatch

54x4

61x3

70x3

77x3

C&J

77x1+3

84x1+2

95x1+1

104x1+1

Clean Pulls

125x3x3

Cleans

95x1

Back Squats

125x3

141x3

165x3

Thanks for the encouragement Sjaak

July 8th

I weigh 94.8 KG

Warmup

Snatch

54x4

61x3

70x3

77x3

84x2(one miss, one good snatch)

C&J

70x1+2

84x1+2

95x1+1

104x1+1

111x1+1

Snatch pulls

101x3x3

July 11th 2009

I weigh 94.8KG

Warm up

Snatch

54x3

68x3

77x2

84x2

89x1

93x pull

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1 (new PR!! 

Clean pulls

135x3x3

Cleans

95x1

Back Squats

135x5

148x5

166x3

July 13/09

I weigh 94.2KG

warmup

snatch

54x4

61x3

70x3

77x2

C&J

77x1+1

95x1+2

104x1+2

111x1+1

Snatch pulls

104x3x3

power clean

104x1

front squats

111x3

118x3

125x3

shoulders were sore the last few days

July 19th

I weigh in at 96.2kg

warmup

Snatch

61x4

70x3

77x3

84x2

91x1(kinda sloppy)

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

Snatch pulls

104x3x2

Front squats

111x3

118x3

125x3

July 20th

I weigh 94.2kg

warmup

snatch

54x3

61x3

70x3

77x2

84x1

89x1

93xpull

C&J

84x1+2

95x1+1

104x1+1

111x2+1

Clean pulls

135x3x3

July 21st

weight=95.2KG

Warmup

Snatch

54x3

61x3

70x3

77x2

84x2(one good, one miss)

C&J

84x1+2

95x1+1

104x1+1

111x1+1

clean pull

118x1

Snatch pulls

125x3x3

Back Squats

135x3

156x3

165x2

July 28th

I weighed in at 93.8 at the begining of the workout and because of the heat I weighed 93.2KG at 

the end of the workout even though I drank 1.5L of water during the w/o.

warmup

Snatch

61x3

70x3

77x3

84x2

89x1

94.3x1 (PB)

99x1(miss)

C&J

84x1+2

95x1+2

104x1+1

111x1+1

118x1+1

Clean Pulls

148x3x3

July 29th

I weigh 93.2KG

warmup

Snatch

54x4

61x3

70x3

77x3

84x2

91x1

94xmiss

C&J

84x1+2

95x1+2

104x1+1

111x1+1

118x1+1

125xmiss the clean

Snatch pulls

125x3x3

Cleans

95x1

Back Squats

125x5

147x3

166x3

Aug 5th

I weigh 95.6 KG

warmup

Snatch

61x3

70x3

77x3

84x2

93x1

97x3(2 misses, 1 good one ! yippey PR! 

100x(2 misses, got under it, just didnt catch it right :( )

C&J

95x1+2

104x1+1

111x1+1

118x1+1

Cleans

118x1

Front squats

118x3

125x2

All my Olympic training is posted on here, I started in December of '08. If you see gaps of time 

without work outs, it is because I missed days.

Aug 5th

I weigh 95 KG's and I am 5'9" tall

Snatch

54x4

61x3

70x3

77x3

84x2

C&J

84x1+1

95x1+1

104x1+1

111x1+1

I am away on holidays now so I cant go as heavy since I cannot drop weights at this fitness 

center I am training at.

Aug7th

warmup

Snatch

52x4

61x3

70x3

79x3

C&J

79x1+2

92x1+2

104x1+2

111x1+1

Clean pulls

143x3x3

Back Squats

143x3

165x3

175x3

184x3

Aug 8th

warmup

Snatch

52x4

61x3

70x3

C&J

79x1+2

92x1+2

104x1+1

Snatch Pulls

125x3x3

Front Squats

111x3

125x3

138x3

Aug 9th

warmup

Snatch

52x4

61x3

70x3

79x3

C&J

79x1+2

92x1+2

104x1+2

111x1+1

Clean pulls

135x3x3

Clean deadlifts with shrug

184x3x3

Front Squats

102x5

111x5

125x3

Aug 11th

warmup

Snatch

52x4

61x3

70x3

79x3

C&J

79x1+2

92x1+2

104x1+2

111x1+1

Snatch Pulls

104x5

111x5

120x5

Back Squats

102x5

134x5

143x3

152x3

161x3

Aug 13th

warmup

Snatch

54x4

61x3

70x3

C&J

77x1+1

95x1+2

104x1+2

Snatch pulls

104x3x3

front squats

111x3

118x3

125x3

Aug14th

warmup

Snatch

54x4

61x3

70x3

77x2

C&J

77x1+1

95x1+2

104x1+2

111x1+1

front squats

100x5

110x5

115x5

Aug 15th, back home so I can go heavy again with my bumpers:)

I weighed in at 96.6KG's. Uh-oh I have to be 94KG for next Sat comp Aug 22nd.

warmup

Snatch

61x3

70x3

77x2

84x1

89x1

93x1

97x1

100x1 (PR! yah )

104xmiss (got under it but did not catch it right)

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+1 (PR! whohoo 

SO I totaled 230KG! lets hope I can repeat or do better next sat at the ogopogo meet in Kelowna 

BC.

mmmhhh I remember doing 585 lbs for a few reps when I was 16. I would mainly do reps with 

with 415-505.

Aug 16th

I weigh 98Kg's what the heck? how did I gain, I started dieting?

warmup

Snatch

54x4

61x3

70x3

77x1

too tired and sore from yesterday, I quit for the day. try again in a day or so.

Aug 18th

I weigh 97 KG's

still tired and a little sore

warmup

Snatch

61x4

70x3

77x3

C&J

77x1+2

84x1+2

95x1+1

104x1+1

Squats

125x5

148x3

167x3

Aug 22nd Competition day.

I weighed in at 93.22Kg's

warmup

snatch

1st-93KG-good

2nd-97KG-good

3rd-101KG-good(pr)

C&J

1st-123KG-good

2nd-128KG-good

3rd-133KG-good (pr)

Total-234 KG silver

Aug 28th

I weigh 95.2 KG's

warmup

Snatch

54x3

61x3

75x3

84x2

89x1

95x1

100x1

C&J

95x1+2

104x1+1

111x1+1

118x1+1

125x1+1

134xmiss

Aug 29th

weight=95.3 KG's

warmup

Snatch

54x3

61x3

70x3

77x2

84x2

C&J

84x1+2

95x1+1

104x1+1

111xmiss

111x1+1

Cleans

111x1

front squats

111x3

118x3

125x2

Aug 30th

weight=95.6KG's

warmup

Snatch

54x3

61x3

70x3

77x2

84x2

C&J

84x1+2

95x1+1

104x1+1

111x1+1

Snatch Pulls

104x3

111x3

118x3

Cleans

95x1

Squats

125x3

140x3

163x2

Aug 31st

weight 95.2KG's

Snatch

54x3

61x3

70x3

77x3

84x2

95x1

100x2 misses

C&J

100xmiss

100x1+1

111x1+1

118x1+1

125xmissx2

cleans

95x1

front squats

111x3

118x3

125x2

134x2

141x1

148x1

155x1 (PR front squat) 

Sept 1st

warmup

snatch

61x3

70x3

77x3

84x1

87xmiss

87x1

89x1

91x1

93x1

95x1

98xmiss

C&J

84x1+2

95x1+2

104x1+1

111x1+1

118xmiss

118x1+1

120x1+1

Sept 3rd

warmup

snatch

50x3

61x3

70x3

77x3

84x1

89x1

91x1

93x2 misses

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x2 misses

I think I am a bit fatigued from going heavy lately and riding my bike to work.

Sept 5th

weight= 96.6KG

warmup

snatch

61x3

70x3

77x2

84x1

89x1

91x2 one miss and one good

93x1

95x2 misses

C&J

95x1+2

104x1+1

111x1+1

118x1+1

123x1+1

cleans

123x1

front squats

123x3

135x3

145x2

Sept 9th

weight=96KG's

warmup

snatch

54x3

61x3

70x3

77x2

84x1

89x1

93x1

95x1

97x1

100x1

102xmiss

102x1 (PR!)

C&J

95x1+2

104x1+1

111x1+1

118x1+1

125x2 misses

Sept 10th/09

warmup

weight-96.4kg

Snatch 

61x3

70x3

77x3

84x1

89x2-1 good, 1miss

91x2-1 good, 1 miss

93x2 misses

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

120x1+1

125x2 misses

Clean pulls

135x3

140x3

148x3

Front Squats

125x3

134x3

148x2

Sept 11/09

warmup

snatch

52x4

62x3

70x3

75x3

power Clean&Jerk

84x1+3

91x1+3

103x1+2

clean pulls

143x3x3

Back squats

103x3

143x3

165x3

Sept14

weight-97KG

warmup

Snatch

61x3

70x3

77x2

84x2

89x1

93x1

95x1

97x3 misses

C&J

95x1+2

104x1+1

111xmiss

111x1+1

118x1+1

123xmiss

123x1+1

Sept 15

weight-96.4KG

warmup

snatch

61x3

70x3

77x2

84x2(one miss)

89x1

93x1

95xmiss

C&J

95x1+1

104x1+1

111x1+1

Sept 21-just a quick light workout.

warmup

powersnatch

52x4

62x3

70x3

power clean and jerk

84x1+3

93x1+2

102x1+1

clean pulls

125x3

front squats

102x3

125x3

130x3

Oct 09/09

took a bit of a break due to a long hunting trip.

warmup

powersnatch

52x4

62x3

70x3

power clean and jerk

84x1+3

93x1+2

102x1+1

front squats

102x3

125x3

130x3

OCT 10

another light quick one at the gym at work. (no bumpers)

warmup

powersnatch

52x4

62x3

70x3

power clean and jerk

84x1+3

93x1+2

102x1+1

front squats

102x3

125x3

130x3

Oct 12/09

weight-93KG

warmup

Snatch

54x3

61x3

70x3

77x2

84x1

89x1

93x1

98x1

C&J

84x1+3

95x1+2

104x1+1

111xmiss

111xmiss

(foot was slipping on dusty platform so cleaned it off and wouldnt you know)

111x1+1

OCT 13

Snatch

54x3

61x3

70x2

77x2

84x1

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

OCT 15

weight=95kg

warmup

Snatch

54x3

61x3

70x3

77x3

84x1

89x1

95x1

99x3 misses (too big of a jump/mental block)

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x3 misses(too big of a jump and mental block)

Oct 16

only had 10mns for a workout today, no rests just weight changes

Snatch

61x3

70x2

77x2

C&J

77x1+1

95x1+1

104x1+1

111x1+1

OCT 17/09

warmup

Snatch

61x3

70x3

77x2

84x1

95x1

97x2 misses

C&J

95x1+1

101x1+1

111x1+1

118x1+1

120x1+1

OCT 18

warmup

Snatch

61x3

70x2

77x2

84x1

89x1

95xmiss 2x

C&J

84x1+2

95x1+1

104x1+1

111x1+1

Clean Pulls

125x3

140x3

148x3

OCT 20

warmup

Snatch

61x3

70x3

7x2

84x1

89x1

95x1

97x1

ripped a callous bad! :(

could not grip the bar w/o straps so went to clean pulls with straps

Clean Pulls

125x3

136x3

142x3

148x3

Front Squats

111x3

125x3

134x3

141x3

148x2

Back Squats

148x3

156x3

166x3

OCT 27

weight-93.2KG's

warmup

Snatch

54x3

61x3

70x3

77x2

84x1

89x1

93x1

95x1

97x1

100x2 misses

C&J

95x2+2

104x1+1

111x1+1

118x1+1

123x1+1

127xmiss

Clean Pulls

134x3

141x3

148x3

Front Squats

125x3

130x3

133x3

Hi Kieth, I do have a club I belong to but it is an hour drive so I dont get out there much. I do 

not have a lot of time so when I work out they are pretty simple workouts including the basics. 

When I do have a bit more time I include pulls and squats and variate them. I like the Bulgarian 

philosophy of just going heavy for snatches, c&j's, and front squats. I do find by including 

pulls in my work outs I make strength gains. I try to work out 3-6x a week but during hunting 

season(Sept-Dec) my weight training plays second fiddle.

Oct 28

weight-94.4KG

warmup

Snatch

54x3

61x3

70x3

77x3

84x1

89x1

93x1

95xmiss

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118xmiss

118x1+1

125x1+1

130xmiss

Clean Pulls

135x3

141x3

148x3

Front Squats

125x3

134x2

141x1

Oct 29

warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

95xmiss

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125xmiss

Oct 30

weight-94.4kg

Warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

95x1

98xmiss

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

Snatch Pulls

111x3x3

Front Squats

111x3

118x3

125x3

Nov2

weight-94.3KG

warmup

Snatch

61x3

70x3

77x2

84xmiss

84x1

89x1

93x1

98x1

100xmiss

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125xmiss

Clean pulls

135x3

141x3x2

Front Squats

125x3

134x3

141x2

Nov 3

weight-94.3KG

warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

98xmissx2

84x1

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

Snatch Pulls

104x3

111x3x3

Front Squats

111x3

125x3

my workouts take 1.25 hours if just doing Snatch and C&J

if doing pulls and squats as well-1.5-2 hours

Nov 4/09

warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

98x2 misses 

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

Nov 5/09

warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

98x1

100x2 misses( got the bar up to my chin but had trouble getting under it, I need to learn/

develop speed to get down low, fast. My snatches are basically powersnatches)

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x2 misses(just not firing right, could not get under it)

Clean Pulls

135x3

141x3

148x3

Front Squats

125x3

134x3

141x2

Nov6/09

warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

98x1

100x2 misses( was not fast enough under the bar)

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x2 misses, could not catch the clean properly

Front Squats

118x3

125x3

134x3

Nov 7/09

warmup

Snatch

50x3

60x3

70x3

80x3

90x2

95x1

100x1

105x1 new PR!

110x2 misses, almost had it, just need to work on speed and bar placement.

C&J

80x1+2

90x1+1

100x1+1

110x1+1

120x1+1

125x1+1

130x1+1

135x1+1 ):wlfternew PR

140x2 misses

Clean Pulls

140x3

145x3

150x3

Front Squats

120x3

125x3

130x3

Nov12

warmup

Snatch

61x3

70x3

77x3

84x2(one miss)

93x2(one miss)

98x2(one miss)

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+press out jerk

CLean Pulls

141x3

148x3x2

Front Squats

125x3

130x3

134x3

Nov13

weight-96KG

warmup

Snatch

61x3

70x3

77x3

84x1

93x1

98x1

100x1

104xmiss

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

Nov14

warmup

Snatch

61x3

70x3

77x3

84x1

95x1

100x1

104x1

109xmiss

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

Snatch Pulls

111x3x2

Front Squats

111x3

NOV 15

warmup

Snatch

61x3

70x3

77x3

84x1

95x1

100x1

104xmiss

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+miss

134x1+1

139xmiss(almost, just had to finish the pull so I could catch it higher on my shoulders.)

CLean Pulls

141x3

148x3x2

Back Squats

136x5

166x3

175x3

Nov 16

warmup

power Snatch

61x3x2

power clean and jerk

61x1+5

84x1+2

100x1+1

deadlifts

225x5

315x5x2

Front Squats

100x5

125x3

135x3

140x3

Back Squats

143x5

166x3

175x3

Nov18

warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

Nov 19 th

weight-96KG

Snatch

61x3

70x3

77x3

84x1

93x1

98x1

100x1

104x2 (one miss)

106x2 misses

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+1

135xmiss

Clean Pulls

141x3x2

Front Squats

125x3

130x3

135x3

Nov 20

warmup

Snatch

61x3

70x3

77x3

84x1

93x1

100x2misses

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+miss

Snatch Pulls

111x3x3

Front Squats

118x3

125x3x2

Nov 27

weight=94KG

warmup

snatch

61x3

70x3

77x2

84x1

89x1

93x1

C&J

84x1+2

95x1+1

104x1+1

111x1+1

118xmiss

118x1+1

125x1+1

power clean

95x1

front squats

111x3

118x3

125x3

Nov 28

warmup

Snatch

60x3

70x3

80x2

90x1

95x1

100x1

105x1

110x3 misses(almost got it twice but foot slipped)

C&J

70x1+2

80x1+2

90x1+1

100x1+1

110x1+1

120x1+1

127x1+1

135x1+1

140x1+1 (New PR!) 

145xmiss

Clean pulls

160x3

165x3

175x3

Nov 29th

warmup

Snatch

61x3

70x3

77x3

84x2

89x1

93xmiss

C&J

84x1+1

95x1+1

104x1+1

111x1+1

Snatch Pulls

111x3x3

Cleans

111x1

Front Squats

111x3

118x3

125x3

(I was sore,slow, and tired from yesterdays workout so I could not go that heavy)

Dec 1

warmup

Snatch

61x3

70x3

Powerclean & Jerk

102x1+2

111x1+1

Deadlifts

142x3

165x1

(no chalk, could not grip)

Front Squats

102x3

111x3

125x3

Back Squats

142x3

165x3

175x3

Dec 3

weight=94.3

Warmup

Snatch

61x3

70x3

77x2

84x1

89x1

95x1

100x1

104xmiss (caught it wrong but it felt light)

109x1 new PR!

113xmiss-too big a jump

111xmiss too tired :(

C&J

102x1+1

111x1+1

118x1+1

125x1+1

134x1+1

139x1+1

143x2 misses (could not rack it far enough back on my shoulders)-need to get deeper quicker.

Dec 4/09

warmup

Snatch

61x3

70x3

77x2

84x1

89x1

95x1

100x1

104x1

109xmiss

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+1

135xmiss

Clean Pulls

141x3

148x3

155x3

Front Squats

125x3

135x3

141x2

Dec 5

I was really tired and stiff today from the last two heavy lifting days

warmup

Snatch

61x3

70x3

77x3

84x1

89x1

93x1

C&J

84x1+2

95x1+1

104x1+1

111xmiss-too tired today

Snatch pull

111x1

Dec 7

warmup

Snatch

61x3

70x3

77x3

84x1

95xmiss-felt light though(too big of a jump)

100x2 (1 miss)

104xmiss

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+1

Snatch Pulls

104x3

111x3

Power clean

111x1

Front Squats

111x3

118x3

125x3

(I felt fatigued/light headed in my last two workouts, I wonder if I am getting run down)

Dec 8

weight=94KG

warmup

snatch

61x3

70x3

77x2

84x1

89x1

95x1

100x1

104x1

106x1

111x2 misses (too big a jump)

C&J

95x1+1

104x1+1

111x1+1

118x1+1

power clean

95x1

Front Squats

111x3

1118x3

125x3

Hi Sean, I have been training hard this year but have had some time periods where I was too 

busy to train but I wish I could have.

I am a part of the Semi Weightlifting club in Surrey(coach-Dieter Stamm), but since I live in 

Abbotsford and work shift work, I train in a barn gym in Abbotsford a buddy and I made. We 

have some old Mav Rick and Polish bumbper plates, platform, and squat rack. 

I do have a video camera but lack the technical skills to create a video and upload it. I have a 

friend who does it for me but he is swamped right now, the only video I have up is the one from 

my first Comp Jan 31/09 where I totaled 200 KG. I am happy with the progress I have made so 

far but I am not satisfied. The BC championships are on Dec 19th/09 and my goal is to total at 

least 248KG to qualify for the nationals (94 class). I have done this in training a few times in the 

recent weeks so I hope I can bring my A game to the BC championships.

Dec 9/09

warmup

Snatch

61x3

70x3

77x2

84x1

89x1

95x1

100x1

104xmiss

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+1

134x1+1

139xmiss(racked the clean to far forward, was not quick enough under the bar)

Front squats

111x3

118x3

125x3

Dec 10

warmup

Snatch

53x3

61x3

70x3

Snatch Pulls

111x3

120x3x2

Clean Pulls

143x3x2

Power Clean

102x1

Front squats

111x3

120x3

125x3

134x3

Back Squats

143x3

156x3

165x3

Dec13

I felt stiff, slow, and weaker today. My technique was not there as well. I wonder if it is from 

missing two days a row or something else?

Warmup

Snatch

61x3

70x3

77x2

84x1

89x1

95x1

100x1

104xmiss

C&J

95x1+1

104x1+1 

111x1+1

118x1+1

125x1+sloppy jerk

Dec 14

warmup

Snatch

61x3

70x3

77x1

84x1

89x1

95x2(one miss)

100x1

104x1

95x1

C&J

95xmiss???

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

130x1+1

Front Squats

111x3

118x3

125x3

Dec 15

warmup

Snatch

61x3

70x3

77x3

84x2

89x1

95x1

100x1

95x1

C&J

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

Power clean

95x1

Front Squats

111x3

118x3

125x2

Dec 16/09-tapering down for comp on saturday.

warmup

Snatch

61x3

70x3

77x3

84x2

C&J

84x1+2

95x1+1

104x1+1

111x1+1

power clean

95x1

front squats

95x3

104x3

111x2

Dec 17th-tapering down to 75% today for comp on Sat.

weight-94.2KG

warmup

54x4

61x3

70x3

77x3

84x1

C&J

61x1+2

77x1+2

84x1+1

89x1+1

95x1+1

100x1+1

104x1+1

Front Squats

95x3

104x3

111x2

Dec 18/09

Day before comp, only going to 70%

warmup

weight-93.4KG's

Snatch

54x3

61x3

70x3

77x2

C&J

77x1+2

84x1+1

95x1+1

104x1+1

30 min massage.

Competition day

Dec 19/09- BC Championships

weight-93.3KG

Snatch

attempt 1-105KG-good

 2-109KG-good

 3-113Kg-no lift

C&J att 1-135kg-good

 2-139kg-good

 3-142kg-no lift

Total-248KG.

I am happy I qualified for nationals with the total but disappointed that I did not make new Pr's. 

I did get silver in the 94Kg class though.
So now I will be training for the National Championships that take place in May.

Dec 20/09 

warmup

snatch

61x3 (one miss)

70x3

77x3

84x1

89x1

started feeling sick/light headed

97xmiss

not feeling well. Called it a day.

Dec 21/09

work out at work gym so no dropping the metal plates :(

power snatch

54x3

61x3

66x3x2

Power clean and jerk

84x1+3

102x1+2

Front Squats

102x3

111x3

123x3

130x3

Back Squats

140x3

152x3

165x3

175x3

152x5x2

Dec 22-at the work gym again-no bumpers

warmup

snatch pulls

62x3

85x3

102x3

111x3

125x3

130x3

143x3

Clean Pulls

152x3

165x3

175x3

Clean deads

184x3

193x5

Dec 24th

warmup

snatch

61x3

70x3

77x3

84x2

89x1

93x1

97x1x5 (one miss)

84x1x3

C&J

84x1+3

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

power clean

111x1

front squats

111x3

118x3

125x3

134x2

Dec 26th

warmup

Snatch

54x3

61x3

70x3

77x2

84x1

89x1

93x1

C&J

84x1+2

95x1+1

104x1+1

111x1+1

Dec 27/09

warmup

Snatch

61x3+1OHS

70x3+1OHS

77x3

84x2

89x1

93x2(one miss)

98x1

100x1

C&J

84x2+2

95x1+1

104x1+1

111x1+1

118x1+1

125x1+1

125x1 pull

Power Clean

95x1

Front Squats

125x3

134x3

141x3

Dec 28th-light week then next monday starting 20 week cycle for Nationals

warmup

snatch 

40x3,45x3,50x3,55x3,60x3,65x3,71x1,77x1x4

C&J

50x3,56x3,63x3,70x3,77x3,84x3,90x1,100x1x4

Back Squats

110x3,120x3,140x3,150x3,160x2x2

Dec 29th

weight-94KG

Warmup

High Hang Snatch + 1 drop snatch after last rep.

40x3+1, 45x3+1, 50x3+1, 55x3+1, 60x3+1, 65x3+1, 71x3+1, 77x1x4+1

C&J

50x3, 56x3, 63x3, 70x3, 77x3, 84x3, 90x1, 100x1x4

Front Squats

95x3, 104x3, 111x3, 118x3, 125x3, 134x2x2

I was actually really tired after this work out, even though I was only going to 70% on the 

snatch and C&J, and 85% on fronts. It must be the increase in rep volume.

Dec 30/09

weight-94.2kg

warmup

Snatch

43x3,46x3,50x3,55x3,60x3,65x3,71x1,77x1x4

C&J

54x3,56x3,63x3,70x3,77x3,84x3,90x1,100x1x4

Back Squats

111x3,120x3,141x3,150x3,160x2x2

Jan1/10

Warmup

High Hang Snatch

43x3, 45x3, 50x3, 55x3, 60x3, 65x3, 71x3, 77x1x4

C&J

54x3, 56x3, 63x3, 70x3, 77x3, 84x3, 90x1, 100x1x4

Front Squats

100x3, 111x3, 118x3, 125x3, 134x2x2

Jan 2/10

Warmup

 Snatch

40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 71x3, 77x1x4

C&J

50x3, 56x3, 60x3, 65x3,70x3, 77x3, 84x3, 90x1, 100x1x4

Power clean and jerk

100x1

Back Squats

100x3, 120x3, 140x3, 160x2x2

I will not be posting every workout from now on but I will post highlights/Pr's,comps, vids, etc. 

along the way. Cheers.

Haha, well I have been training 6x a week about 2 hours a day. I am very fatigued and the 

load/volume/intensity is quite tough. I have not been able to make a 90% sntch/C&J lift since 

I started this program. I miss about half of my 85% snatches due to fatigue of clean/snatch 

deads/pulls and big load of back squats. I have a comp coming up in Feb.

Jan 31/10

I am feeling a bit stronger these days, snatch pulls with 117kg are up past my nips for 3 reps 

and clean pulls with 156kg are up past my belly button. Today I went for a back squat PR and I 

made 222kg for 1. My buddy was there so he snapped a pic of me doing 215kg:

As a matter of fact I made it out to Semi today and made a 120kg snatch PR!

we were doing 90x1x5 w/ snatches and I thought I should try some PR's so I made 110,115,then 

120 on my second attempt, almost nailed the 125kg. Things are looking good right now.

Yesterday did snatch pulls with 130x3x5, every one of them was at my nipples or higher, Soon 

there will be a 130 snatch

Today did clean pulls with 149x3x5 everyone of them was above my belly button, I smell a 149 

clean soon....

257 total 2 93.3KG silver, 14 weeks until Nationals.

I thought I had the 119kg clean and jerk but upon video review I see why I got 2 reds.

I was happy with the 147 clean but I fooled around with the hand placement too much so I got 

reds before I actually did my jerk. 

Btw my camera died so that is why I had pictures in there.

2010-03-10

Had a good work out today, I am weighing 93.3KG today.

some highlights of todays training:

power cleans-125kgx2x4

Jerks-135x2x4 (the first 3 sets i just did singles but the last one was a double, i find it hard on 

the hands and body to catch that weight repeatedly in the rack position)

Front squats-162x1x4

I weigh 94 today.

Today I had a good session I clean and jerked 145( a new PR) then I Cleaned 149Kg's but just 

barely missed the jerk due to the heavy jerks I did yesterday(successful up to152kg and a near 

complete 160Kg jerk). Then I almost made a 154kg clean, I got low enough but caught the bar 

too far forward on my front delts and the bar slid off.next time.

April 9-@93KG

Today was a tough workout, I started with C&J worked up to 90%(135kg) after doing 5 sets 

of 85% then could not make 95%(142KG) Then I had to do pulls but I was so fried I could not 

do pulls with 80% of my C&J so on to clean deads. I did most of my work with 90%-5 sets of 

doubles with 201KG, then I tried some Prs- I did clean deads with 222KG then 234KG (new pR 

clean dead) I still had more in me for the clean deads but I ran out of time and bar space. Next 

time I will see what I can max out at.

So I competed in Quebec on May 22nd in the National Championships. I weighed in @ 91.05 kg 

and I totaled 270kg for 5th place.

Here where my lifts:

snatch

115

120x

120

C&J

145

150

155x

I weighed in at 92.6 kg, my lifts went as follows:

snatch-

117x

117

122 (new PR by 2kg's)

C&J

147

151x

152x

Total-269KG- 3rd place.

Dont know why I couldnt rack these cleans at the bottom, must be a technique flaw or 

something.

I just made a couple of new PR's on July 5th:

Power Clean: 145KG (almost got 150KG)

Front Squat: 185KG (almost got 190KG)

Just made a new Snatch PR last night during training -125KG on the second attempt. I then tried 

130KG and caught it at the bottom but it was a bit far forward and lost it. Video to come....

@ Kaptan Kayak-My training is a secret :) usually 6 days a week 2-3hrs a day. 

Today during squats in training my 90% doubles were feeling a little light so I decided to go for a 

new Pr. I made 230Kg, an 8kg improvement.

Just had another comp on the 14th of Aug. I was disappointed that I did not lay down the 125 

snatch in comp and that I sucked at C&J's but oh well I got Gold even though I was not happy 

with my technique or strength that day. Could have been the traveling the day of the comp or 

not enough sleep, whatever the case, no excuses here it is:

It's funny how I clean and jerk as much as you do, but you front squat more than I back 

squat.

The guy I train with f squats 185 and c&j's 150 as well. You might have a better technique or 

carryover in the C&J. I am naturally more of a strength guy then a Technician as well As I can 

almost power clean as much as I can full clean. The other thing is I can actually power jerk more 

than I can clean, I have power jerked 160 in training but have never cleaned it.

I also know of 2 guys who used to train in my club that could clean their max front squat. 160 

kg's at the time

here is a snippit of training from 2 weeks ago:

Tues:

snatches up to 110kg(3 misses)

C&J- 50%x1+3, 60x1+3,70x1+1,80x1+1,(86%x1+1)6

squat-60x5,70x4,80x3,(86%x3)5

Wed:

press-50x5,60x5,70x4,80x3x2,87x2x5

snatch pull-50x3,60x3,70x3,80x3,87x3x6

Fsquat-50x5,60x4,70x4,80x3,87x2x6

Thurs:

clean 45x3,55x3,65x3,75x3,85x2x2,88x2x4

clean pull- 88x3x5,88x2x4,88x1x3

clean deads-65x3,75x3,80x3,85x3x2,88x2x5(206kg's)

Fri:

Jerks from rack-50x3,60x3,70x3,80x2,85x2,89x1x5(142.5Kg's)

power clean-50x3,60x3,70x3,80x2,85x2,89x1x5(134Kg's)

squat-55x5,65x5,75x4,85x2,89x2x4(196Kg's)

Sat:

snatch-50x3,60x3,70x3,80x2,85x2,90x1x5(112.5Kg's-I made all 5 of these, funny how I could 

do that after this big week of training when I could not even snatch 110kg's at the beginning of 

the week with 2 full days of rest doing "the system".)

snatch pulls-90x3x5

Fsquats-50x5,60x4,70x3,80x2,85x2,90x1x5(165Kg's)

recently I did a Front squat triple PR 165kgx3 and on Saturday Nov 28th I did a clean deadlift 

with 245Kg.

Shaun- Last week every day we did jerks, for 3 days we did snatches, then jerks, then Fsquats, 

and for the other 3 days we did C&J, snatch pulls, then squats. 94%-88%

Here are some highlights of the last couple days of training:

Dec 6-

snatches up to 110kg for 5 singles, I made 3/5- The two I missed were from a sore shoulder 

not being able to hold the bar overhead properly but definately got low enough, must have been 

from all the jerks last week.

Squats up to 202.5kg for 3 doubles.

Dec 7

C&J up to 90%-135kg for 5 singles. I made all of them. then standing presses up to 90kg, then 

Fsquats up to 90% of Clean for 4 triples. easy day.

dec 8

snatches up to 91%=114kg for 5 singles, made the first 2, caught then next 2 a little forward, 

high pull on the last one

C&J up to 91%=136kg for 5 singles, made 4/5, caught the last one to far in front.

squats up to 91%=209Kg for 4 singles

Dec 18-BC championships

weigh in @ 93.5kg(on Sunday I was 98kg lol)

snatch

118 (with 1 second on the clock :)

123x

123x(too far out front)

C&J

147

151(PR by 1kg)

155(PR!)

Total-273 KG = Gold in 94kg category

Hey Oldgit, dont worry about it, there are some guys who have better snatch and C&J numbers 

than me but backsquat less. I still have a lot of work to do in order to be a more effeciant lifter. 

It takes a long time and everyone has different natural strengths. I have good pulling strength 

but need to work on receiving the bar quicker and lower.

everyone is different I cant clean DL 245 like Justin but I have cleaned 172.5 with a 185 front 

squat x1. my training partner used to be able to clean what ever he front squated for 3 reps 

does that make him a weak squater or a strong cleaner ?

Had a pretty good session today Jan 3/11

squats-82%(188kg) 5 sets for 5 reps. It was not hard on my legs but more my lungs.

snatch-77%(96KG) for 10 singles

C&J-77%(120kg) for 8 singles

I made all the lifts :)

Jan 8/2011

Had a decent training session today

snatches- up to 120kg (made the second attempt), then gave 3 tries on the 125 but no dice. ON 

the second attempt at 125 I got under it but didnt catch it right.

C&J-I made 140kg pretty easy then jumped to 150 but caught the clean wrong and it rolled off 

my shoulders.

Clean deads-160x3,200x3,220x2,240x1, 250Kgx1 (new PR)

Feb 5/11 training

Snatch-60x3,75x3,90x2,100x1,110x1,115x1,120x1,125x2,127.5x2 misses

C&J-75x1+3,90x1+3,105x1+2,120x1+1,130x1+1,140x1+1,145x1+1,150x

Fsquat-70x3,90x3,110x3,130x3,150x1,160x2,180x

decided not to cut weight this meet and just see how I perform with out losing 3-4 kg's. I 

weighed in @97.5

warmup snatch's

50x3,70x3,85x3,97x2,105x1,110x1, 115x1 117.5x1 platform 120x1,125x1,128x1 (new pr!)

warmup C&J's

70x1+3,85x1+3,105xmiss(what?) 125x1,135x1, 140x miss(what?) 140x1,145x2 misses( uh 

oh) platform 148x1,152x1,156x miss

total-280 kg

Gold in 105 Category.

I dont know what went wrong with cleans? tired from new snatch pr? tired from 5 hour sleep and 

long trip? but then why still a snatch PR? too rushed in warmups to regain composure/technique? 

Regardless it still was a PR total and snatch. 

@ Mathew- I power jerk because I am better at it then splitting and splitting torques my 

shoulder.

Here are some recent training highlights from the past week:

Tuesday- snatches off blocks- a double with 110kg, then a triple with 105kg.

Thursday- cleans- 120kg for 3 triples, the 130kg for 2 doubles.

Friday- Power snatch- 100 for 2 sets of 4, 110kg for a double, then 105 for a triple.

Saturday- high hang snatch from hip- 2 sets of triples with 100kg.

Here was my comp on March 26th, not my best showing: 122 + 148 =270 @ 93.5

Highlight-pwr snatch from blocks 110x3

Highlight-160kg jerk

working on better starting position during pulls(higher hips) so I dont push the bar around my 

knees, it feels very wierd, almost like I am falling forward.

Thanks Jim,I was noticing that about the bar path as well. I will try to push the knees back and 

pull the bar towards me more but I will have to figure out what to do when the bar is over my 

knees to keep the path closer to me.

The day before I tried starting with my hips higher but it felt like I was falling forward and the 

bar path still was going away from my once I got it over my knees, I think it has something to 

do with bringing my hips towards the bar too early.

I made the jump because I only had one more single left to do but I was so gasses from doing 2 

doubles with 135. Usually I never make 145 unless it is on a comp day during warmups or on the 

platform for my first lift. So the fact that I made 145 after 2 doubles with 135 is a positive for 

me. You think I could do 170 right now? How do you figure?

Quote

I think it has something to do with bringing my hips towards the bar too early.

Yes it does.

Quote

I made the jump because I only had one more single left to do but I was so gasses from 

doing 2 doubles with 135. Usually I never make 145 unless it is on a comp day during 

warmups or on the platform for my first lift. So the fact that I made 145 after 2 doubles 

with 135 is a positive for me.

I see. Great job with the 145 then. In that case perhaps you should have attempted 147.5 

instead of 150.

Quote

You think I could do 170 right now? How do you figure?

I figure that by the way you miss your heavy cleans and by how our strength numbers compare. 

My best power clean is 140, front squat 185, back squat 227.5, best c&j 170. I realize everyone 

is different, but you have much untapped ability.

P.S. start believing!

Ya, I am starting to figure that out now Jim. A lot has to do with making sure I have the proper 

starting position.

May 7

good training session today:

snatch 120 for a double, then 125 for a single, attempted 130 but caught it just out front. It did 

not feel heavy, it was a positioning issue.

C&J doubles with 130, then a single with 140, and 150. It is rare that I make 150 in training so I 

was happy to make that. 

Highlights from may 14/2011

power snatch - 100x2,110x2,115x1,120x1(caught below parallel), 110x2

jerks, 140x2,150x2,160x1

Well since a long layoff due to a muscle tear in my last comp in May 2011,I am back training 

again. I recently did a comp @ 89.1kg's and did a 115kg/140kg for a 255kg total. Now I am 

up to 93 Kg's and this week and training did 110kg hang snatch after doing 105 for a double, 

2 single C&J's with 140kg after a double with 130kg, 160kg fsquat for a double, and a 115kg 

snatch after 2 doubles with 110kg.

Highlights from March 10/2012

front squat 2 doubles with 160kg, 2 singles with 170kg.

March 12/2012

snatch up to 118kg, power clean and jerk-2 doubles with 130kg, single with 135kg

Thanks Shaun. Yah I did some training but I could not do anything with weight involving my legs 

though, just body weight stuff.

March 13 highlights

power snatch doubles up to 109KG

push press triples up to 125KG

March 14

clean and jerk doubles up to 133, singles up to 150KG

March 19/2012

feeling real sore, tired, and stiff. Managed to snatch up to 115kg and C&J 145KG

March 20th

power snatched doubles up to 113kg, push pressed 125kg for 4 triples and 132kg for a double. 

Front squats up to 150 for triples and up to 170kg for doubles.

March 23/2012

power clean and jerks

140x2,145kgx2, and 150kgx1:

March 24/2012

snatch and C&J test day 1 week out of comp.

Snatch to 136kg, C&J to 160KG

Western Canadian Championships March 31/2012

Bronze w/ a 293kg Total @ 97.9Kg body weight. PR Total and PR C&J (165kg)

Video from Western Canadian Championships:

May23

Today I actually made a 301Kg total in training 134kg snatch and 167kg clean and jerk:

June 2-2012 -Canadian Nationals

Unfortunately I did not make my PR lifts :(

Snatch

128x,128,131x

C&J

161,167x,167x

289kg Total @ 93.3kg

June 15 2012 highlights

hang clean- 140kg for a double

June 16 2012 highlights

Power snatch- 115kg for a double

June 24th training highlights:

2 Front squats + 1 Jerk- worked up to 160kg.

power snatches off blocks-110kg for 2 triples. 115kg for a double.

June 30th comp, weighed 95.8

snatches were 129, 134x,137x

C&J were 161,166x,166x,

http://youtu.be/08gXzZ0EUCM

upset I did not make more attempts :( I was catching the bar too far forward.

I agree with you guys, how can I fix this though? Hips higher during the start? I notice if I start 

with higher hips the bar meets my thighs higher up but then I feel I use more back during the 

second pull then legs. If I start with a more upright torso it feels more comfortable and it feels 

like I can really use my legs in the lift but the problem then is a exagerated bar path and I lose it 

out front.

I know I have way more in me as today I just front squated 200kg's in training:

https://www.youtube.com/watch?v=Om9loXw2LDY

Your persistence has carried you this far...

allow it to carry you farther.

You have made strides in getting the weight "back" already, keep doing.

Watch the last video again... on all three snatch attempts (during the pull) you shift your weight 

back on your heals so much (too much?) that you actually lift your toes up and then you shift the 

weight forward (too much!) onto the toes again and the heals come up. Get back on your heals 

(stay "flat-footed") and stay there or at least shift to the toe less.

As good as you have gotten you are still a "beginner" to some extent from my perspective. You 

still need more time to get it figured out, be the right kind of patient in that regard.

You will c&j 200 believe it and achieve it! Believe you CAN (c&j 200 ) and believe you can get 

the technique/form figured out and you WILL do it!

Thanks again for the kind words Jim

December -15/2012 BC Championships

Snatch-125,130,135x (So close,just caught in front a tad)

Clean and Jerk- w/u to 140 then surprises happened and I had to jump right to my starting 

attempt: 161,165,170 New PR!

Road to 300kg travelled! 

1st place in -105kg class @ 98.5 (fat)

Your technique keeps looking better!

You look like you are "powering" all of them and then riding them down, you want to GET 

UNDER them MORE and FASTER!

Thanks Jim, I dont know why but I have always been a power type puller instead of a get under 

faster type lifter. I keep working on hang and block work to get under faster.

As for the Don Macauly video..... you better message this guy that video too, it looks like he 

sweeps away:

Good observations. The 170 clean did crash down on me a bit. So that means I should be 

able to do more right?

Yes. If you look at the cleans frame by frame you will see that you stand up and then "wait" 

there while your arms bend and the bar continues to move up. Those split seconds that you 

dwell there are split seconds you could be moving under the bar and then consequently lift 

more. Once you fully stand up, it is time to immediately start moving under the bar.

Quote from: Justin Ott on Dec 20, 2012, 01:44 PM

Quote from: Jim Storch on Dec 18, 2012, 10:23 PM

Try this...

https://www.youtube.com/watch?v=5ZR2tolczAo

Your technique keeps looking better!

You look like you are "powering" all of them and then riding them down, you want to GET 

UNDER them MORE and FASTER!

Thanks Jim, I dont know why but I have always been a power type puller instead of a get 

under faster type lifter. I keep working on hang and block work to get under faster.

As for the Don Macauly video..... you better message this guy that video too, it looks like he 

sweeps away: "ILYA ILIN" - Training, Clean and Jerk 240 kg

How good do you want to be? Nothing wrong with being a power type puller. Especially if you 

can fully utilize it with a "get under it lightning fast" pull under.

Regarding Don Mc... not everything he says is wrong... LOL. The point of my posting it is... try 

different things and see what you can use to your benefit.

2013-01-19 Training:

Power cleans up to 140x2,150x2*(missed 2nd one),140x2x4

Snatch Jump Pulls-120x5,125x5x4

Squats-180x5,190x5x2,200x5

Video of squats: 

http://youtu.be/S8GuFeS_u2Q

Recent highlights:2013-01-25

Push Press 140x3

http://youtu.be/ehKxRVbYmrg

2013-02-02

Power Cleans


120x4, 125x4, 130x4, 140x3, 145x3, 145x3

2013-12-14

Finally a 300kg total as a 94kg lifter.
Snatch: 126,131,135kg
C&J: 160,165,169kgx
Total-300kg @93.3kg

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