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 Harlan's Training Log

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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Harlan's Training Log   Mon Jun 08, 2015 10:04 pm

Monday, June 8, 2015
**All weights are in pounds unless otherwise noted**

1a. Press from Split: 5 x 5 x (75, 85, 90, 95, 105)
1b. Lat Pulldown: 5 x 10 x 100
2a. 1 Arm Incline Bench: 3 x 8@ x 45
2b. 3 Point DB Row: 3 x 12@ x 55
3a. Cable Biceps Curl: 2 x 12 x (60, 70)
3b. Triceps Press Down: 2 x 12 x 90
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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Tue Jun 09, 2015 7:41 pm

Tuesday, June 9, 2015

1.  Snatch (1 Power + 1 Full): 1 x 65, 75, 95
2.  Snatch: 1 x 105, 105, 115, 125, 125
3.  Clean Pull:  5 x 5 x (145, 165, 165, 185, 185)
4.  Front Squat:  5 x 5 x (185, 225, 235, 235, 245)
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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Sat Jun 13, 2015 9:04 pm

Thursday, June 11, 2015

1.  Clean & Jerk:  145, 145, 150, 150, 155
2.  Snatch Pull: 5 x 3 x (155, 155, 155, 155, 160)
3.  Squat:  5 x 3 x (225, 245, 265, 275, 295)  1 x 2 x 315
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hmsiegel
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Posts : 17
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Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Sat Jun 13, 2015 9:25 pm

Saturday, June 13, 2015

1. Snatch: 95, 105, 115, 125, 135, 135, 140
2. Clean & Jerk: 95, 115, 135, 155
3. Front Squat: 3 x 3 x (185, 225, 245) 1 x 2 x 265
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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Mon Jun 22, 2015 8:13 pm

6/20/2015
Utah Summer Games


Snatch: 60 kg, 63 kg, 67 kg
Clean & Jerk: 70 kg, 75 kg, 80 kg

Total: 143 kg
Sinclair: 181.02

Notes: Had a great time at my first competition. Making weight wasn't as bad as I thought it was going to be. Weighed in at 76.3 kg. Once I got the first snatch out of the way, I was a bit more comfortable. I felt very prepared for everything that happened that day. I definitely could have hit the 67 snatch. I plan on dropping a weight class now. I think I will move better and be more comfortable at 69 kg (150 lbs). But, 20 lbs is a big drop. It will take some work. But it will be worth it.
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hmsiegel
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Posts : 17
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Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Mon Jun 22, 2015 8:17 pm

Monday, June 22, 2015

1a. Press from Split: 5 x 5 x (95, 95, 100, 100, 95)
1b. Lat Pulldown: 5 x (120/ 10, 120/ 8, 120/ 8, 120/ 8, 120/ Cool
2a. 1 Arm Incline Bench: 3 x 8@ x 45
2b. 3 Point DB Row: 3 x 12@ x 50
3a. Cable Biceps Curl: 3 x 10 x (70, 60, 60)
3b. Triceps Press Down: 3 x 10 x (90, 90, 100)
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hmsiegel
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Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Tue Jun 23, 2015 4:37 pm

Tuesday, June 23, 2015

1. Snatch (2 Power + 1 Full): 3 x 1 x 44 kg (100 lb)
2. Clean Pull: 5 x 5 x 72 kg (160 lb)
3. Front Squat: 3 x 5 x (175, 200, 225)
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hmsiegel
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Posts : 17
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Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Sat Jun 27, 2015 4:20 am

Friday, June 26, 2015
(weights in kilos except where noted)

1.  Power Clean + Clean & Jerk:  5 x 2 x (52, 55, 55, 57, 59)
2.  Snatch Pull: 5 x 5 x 61
3.  Squat:  3 x 3 x (86, 96, 114)
4a.  DB Step Up: 3 x 10@ x 23
4b.  SLRDL:  3 x 10@ x (16, 11, 11)


Sprinkled throughout:  15 pull ups, 2 x plank x 60 sec
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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Sat Jun 27, 2015 8:06 pm

Saturday, June 27, 2015


1.  Snatch: 3 x 2 x (40, 44, 44)
2.  Clean:  4 x 2 x (50, 54, 56, 56)
3.  Front Squat:  3 x (5/ 86, 5/ 91, 9/102) Estimated 1 RM: 132 kg

Accessory work:  KB Bottom's Up Waiter's Walk, Cuban Press, Lateral Raise
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hmsiegel
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Posts : 17
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Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Fri Jul 10, 2015 7:10 pm

Tuesday, July 7, 2015
(weights in kilos except where noted)


1.  Snatch:  2 Hang Power + Full - 5 x 1 x (44, 44, 47, 47, 50)
2.  Clean Pull:  5 x 5 x 72
3.  Front Squat: 2 x 5 x (78, 90), 1 x 8 x 103

Friday, July 10, 2015
1.  Power Clean + C & J:  2 x 1 x 56
2.  Snatch Pull:  5 x 5 x 57
3.  Back Squat:  2 x 5 x (87, 100), 1 x 9 x 113

Metcon
3 rounds
300' shuttle run
15 KB Swings (24 kg)
10 Goblet Squats (24 kg)
6:08

Notes:  Cleans felt like crap today.  I almost feel like I need to start over with them.
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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Sun Jul 12, 2015 2:25 am

Saturday, July 11, 2015
1.  Snatch:  3 x 44, 2 x 47, 1 x 50, 1 x 54
2.  Clean & Jerk:  4 x 2 x (68, 68, 72, 72)
3.  Front Squat:  2 x 5 x (78, 90), 1 x 10 x 103 (Est 1RM = 137/ 301)

Notes:  Much better today.  Still need more hip contact on my cleans (and need to get under faster), but it will come.  New shoes today!!  Romaleos!!  Awesome!!  Feel completely stuck to the floor.
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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Mon Jul 13, 2015 9:23 pm

Monday, July 13, 2015
1.  2 Push Press + 1 Jerk:  5 x 1 x (30, 43, 43, 45, 45)
2.  Density Session
4 rounds
KB Snatch x 8@ x 16
DB Step Up x 8@ x 32
DB Bench Press x 8@ x 16
Lat Pull Down x 8 x 45
Cable Wood Chop x 8@ x 32
Time:  20:04
3.  4 minute 15:15
Push Up
Squat Jump
Mountain Climber
Split Jump
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hmsiegel
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Posts : 17
Join date : 2015-06-06
Age : 38
Location : Layton, UT

PostSubject: Re: Harlan's Training Log   Wed Jul 15, 2015 4:16 am

Tuesday, July 14, 2015


1.  Snatch:  Low Hang + Full - 3 x 2 x 41, 44, 44
2.  Clean High Pull:  4 x 5 x 64
3.  Front Squat:  2 x 3 x (84, 96), 1 x 9 x 109
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