2. Clean + Jerk: 60/1+1 (185), 70/1+1 (215), 75/1+1 (230), 80/1+1 (245), 85-90 (260-285)/1+1*3sets
3. Heaving Snatch Balance: 90-100 (250-270)/1*5 sets
For His Glory,
DJ
Monday, October 28, 2013
10.29.13
1. Clean From Hip + Push Press: 60/3+2 (185), 70/3+1 (215), 80/3+1(245)
2. Clean + Jerk: 60/1+1 (185), 70/1+1 (215), 75/1+1 (230), 80/1+1 (245), 85-90 (260-285)/1+1*3sets
3. Heaving Snatch Balance: 90-100 (250-270)/1*5 sets
2. Clean + Jerk: 60/1+1 (185), 70/1+1 (215), 75/1+1 (230), 80/1+1 (245), 85-90 (260-285)/1+1*3sets
3. Heaving Snatch Balance: 90-100 (250-270)/1*5 sets
10.28.13
1. Snatch + Hang Snatch: 60/1+1, 70/1+1, 75/1+1, 80/1+1, 85-90/1+1* 3 sets
160 - 190 - 205 - 220 - 230 - 240 - 240
2. Front Squat + Push Press 1+3 AHAP / Front Squat + Push Jerk 1+1 AHAP
135 - 185 -225 - 245 / 225 - 255 - 285 - 135*3
3. Snatch Pull to Hip: 4 sets of 3 reps @ 100+% of max snatch
275
4. BS 1*5sets
135-225-315-365-395
160 - 190 - 205 - 220 - 230 - 240 - 240
2. Front Squat + Push Press 1+3 AHAP / Front Squat + Push Jerk 1+1 AHAP
135 - 185 -225 - 245 / 225 - 255 - 285 - 135*3
3. Snatch Pull to Hip: 4 sets of 3 reps @ 100+% of max snatch
275
4. BS 1*5sets
135-225-315-365-395
Wednesday, October 23, 2013
10.23.13
1. Snatch From Hip: 60/3, 70/3, 75/2*3 sets
160-185-200
2. Snatch From Floor: 80/2*3 sets
215
3. Power Clean + Push Jerk: 80-85/2+1*4 sets
225-245-265
160-185-200
2. Snatch From Floor: 80/2*3 sets
215
3. Power Clean + Push Jerk: 80-85/2+1*4 sets
225-245-265
Tuesday, October 22, 2013
10.22.13
1. Front Squat + 3 Push Press
45-95-135-155-185
2. CJ: 60/2, 70/2, 75/2+1, 80/1, 85/1, 90/1*3 sets , drop
185 - 215 - 230 - 245 - 265 - 280*3 - 225*3
3. Good Mornings x 4 reps x 3 sets
185/4
4. Bent Over Row x 5 reps x 3 set
245/3
45-95-135-155-185
2. CJ: 60/2, 70/2, 75/2+1, 80/1, 85/1, 90/1*3 sets , drop
185 - 215 - 230 - 245 - 265 - 280*3 - 225*3
3. Good Mornings x 4 reps x 3 sets
185/4
4. Bent Over Row x 5 reps x 3 set
245/3
For His Glory,
DJ
Monday, October 21, 2013
10.21.13
Read Lisa G's story and help!
1. Snatch: 60/3, 70/3, 75/3, 80/2, 85/1, 90/1*5 sets
160 - 185 - 200 - 215 - 230 - 245
2. Snatch Pull with 2 sec pause @ bottom of knee: 105/3*4 sets
285
For His Glory,
DJ
Saturday, October 19, 2013
10.19.13
1. Clean
135-185-225-255-285-305-320
2. Clean Pulls x 3 reps x 4 sets @ 110% of max
355
3. FS: Work up to a double at 95% then 3@80%, 3@85%, 2@90% (337, 285, 301, 320)
135-225-275-315-340
then 3-3-2
135-185-225-255-285-305-320
2. Clean Pulls x 3 reps x 4 sets @ 110% of max
355
3. FS: Work up to a double at 95% then 3@80%, 3@85%, 2@90% (337, 285, 301, 320)
135-225-275-315-340
then 3-3-2
For His Glory,
DJ
Friday, October 18, 2013
10.18.13
1. Jerk from Blocks (1 Power, 1 Split)
Form Form Form
2. FS: 60/5, 70/4, 80/3, 90/1*3 sets (215,250,285,320)
3. Good Mornings x 5 reps x 4 sets
135-155-165-165
Form Form Form
2. FS: 60/5, 70/4, 80/3, 90/1*3 sets (215,250,285,320)
3. Good Mornings x 5 reps x 4 sets
135-155-165-165
For His Glory,
DJ
"And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see
the Day approaching." - Hebrews 10:24-25
Tuesday, October 15, 2013
10.15.13
1. Find 1 RM Hang CJ @ Top of Knee
95-115-135-165-195-215-235-255-275-290cfj
2. 3 sets of 1 @ 90% of 1RM
245
3. Clean Grip RDL: 4 sets of 6 reps @ 100% of 1RM
275
4. Bent Over Row: 4 sets of 8
5. GHD Unweighted Back Ext: 3×10
95-115-135-165-195-215-235-255-275-290cfj
2. 3 sets of 1 @ 90% of 1RM
245
3. Clean Grip RDL: 4 sets of 6 reps @ 100% of 1RM
275
4. Bent Over Row: 4 sets of 8
5. GHD Unweighted Back Ext: 3×10
Monday, October 14, 2013
10.14.13
1. Find 1 RM Hang Snatch @ Top of Knee
95-115-135-155-185 -205-225-240-250fff
2. Front Squat: 60/3, 70/3, 80/3*3 (215, 250, 285)
3. Push Press From Behind Neck: Find 5RM
135-185-215-230-250(3)
4. Good Morning x 8 reps x 4 sets
95-135-135-135
95-115-135-155-185 -205-225-240-250fff
2. Front Squat: 60/3, 70/3, 80/3*3 (215, 250, 285)
3. Push Press From Behind Neck: Find 5RM
135-185-215-230-250(3)
4. Good Morning x 8 reps x 4 sets
95-135-135-135
For His Glory,
DJ
Sunday, October 13, 2013
10.13.13
First Competition at the SE Classic in Orlando, FL yesterday.
First and foremost, I have to say thank you to my wife for being the best game day coach anyone could ask for.
When I say game day coach, I mean - We walked up to the event registration table at 8am, half asleep. We were met by 3 young girls who were checking everyone in. One asked, "What is your name?" Easy one, "DJ." On to more difficult questions, "Who is your coach? The sheet says 'None.' " I paused for a moment, knowing that I couldn't say Youtube was my coach. I chucked and answered pointing to my wife, Marissa, "She is my coach. Her name is Marissa." The girl at the table takes two green wrist bands for entry and says, "Good luck."
I know Marissa's heart sank when I told the girl she was my coach. I turned to give Marissa her wristband and she said, "I guess I am the closest thing you have to a coach, I have videoed you a few times lifting in the garage, and tell you to keep your elbows up on your clean." To that I said, "Yep. Good enough. Let's do this, coach." We both laughed as we walked in to the conference room at the Holiday Inn knowing we were both in store for a heck of a day.
It's hard to predict the 'day of ' difficulties that come along with your first competition, especially when you show up and have no idea how to go about pretty much everything. From weighing in, to converting kilos, I was pretty much lost. I knew that if I could figure out how to get the right amount of weight on the bar, my training would take care of the rest and I would make lifts. This is why my wife was instrumental in relieving any pressure from my day. All I had to do was call my numbers and lift them. She did all of the leg work to allow me to to just hear my name and go lift the bar. She was on point with everything for the entire competition. From converting pounds to kilos for me during my warmups(yeah we live in America so I use pounds), running my attempt numbers to the table, getting food, water, coffee and anything I could possibly have needed. Without her tireless effort and patience I would have never done as well as I did. So again, I say thank you to my beautiful and intelligent wife.
On to the actual competition. The most difficult part of the whole day was timing my warm up properly. Being one of the last lifters in both the snatch and CJ sessions, this proved to be the most difficult to figure out and without a doubt, the area where I can make the most improvement. I began warming up way too early, became warm, and had to maintain my "ready state" for far too long through, what I call the "log jam". The log jam is the part of the competition where there seems to be a hundred attempts at a weight just below my opener. With the numbers so close to my opener, I felt as though my name had to be next on the list. The reality was that I had a lot of time before my attempt, with the previous lifters going for their second and third attempts at weights just below my first. This happened on the CJ portion of the competition as well, where I became too warm too early, and had to keep my "edge" for too long. Hindsight is 20/20 and I would have waited longer to begin warming up, even though I predict every competition will be different. It is important to note that the warm up was the part of the competition that was the most drastically different from training than any other aspect. During training, you warm up linearly, beginning when you are ready based solely off of when you want to go. You make your maximal attempts when you are ready, and have to wait on nobody but yourself or the right song to listen to. In the competition, there is as much skill and finesse associated with timing your warm ups as anything relating to training. This can make your day successful or unsuccessful, but I must point out, I would rather be too warm than to be not warm enough.
All else was not very difficult to figure out, like converting to kilos from pounds and adjusting my attempts according to how I felt.
The most addicting part of the competition is actually competing. Once you hit the platform, it's a rush. With all eyes on you, the training kicks in, and you crush the bar. Get some!
I went 4/6, hitting all of my snatches 112kg, 117kg and then a PR at 122kg. On the CJ, I hit 131kg with three white lights. I went up to 138kg making the clean easily, but was a bit forward on my toes during the dip in the jerk, which put the bar out front and when I put it overhead, I had some arm bend while stabilizing and got three red lights. I felt good enough to move up, and figured I was within striking distance of qualifying for the American Open (266kg total is required), so with my 122kg snatch, I went for 144kg on the CJ. I made the clean with minimal resistance and should have been more patient in the rack. I rushed the jerk, putting me well forward on my toes during the dip and I missed the jerk throwing the bar well out in front, not giving myself a chance.
Overall my first competition wound up looking like this:
1st Place Men's 85kg (Senior)
1st Place Overall Best Male Lifter (Senior)
122kg Snatch / 131kg Clean & Jerk / 253kg Total (304.14kg Sinclair)
It was a great day, and a heck of a fun time.
Thank you to all of the people who had a vested interested in my first competition and helped to make it a success. Some of these people don't even know me, but were a great inspiration and resource.
First and foremost, I have to say thank you to my wife for being the best game day coach anyone could ask for.
When I say game day coach, I mean - We walked up to the event registration table at 8am, half asleep. We were met by 3 young girls who were checking everyone in. One asked, "What is your name?" Easy one, "DJ." On to more difficult questions, "Who is your coach? The sheet says 'None.' " I paused for a moment, knowing that I couldn't say Youtube was my coach. I chucked and answered pointing to my wife, Marissa, "She is my coach. Her name is Marissa." The girl at the table takes two green wrist bands for entry and says, "Good luck."
I know Marissa's heart sank when I told the girl she was my coach. I turned to give Marissa her wristband and she said, "I guess I am the closest thing you have to a coach, I have videoed you a few times lifting in the garage, and tell you to keep your elbows up on your clean." To that I said, "Yep. Good enough. Let's do this, coach." We both laughed as we walked in to the conference room at the Holiday Inn knowing we were both in store for a heck of a day.
It's hard to predict the 'day of ' difficulties that come along with your first competition, especially when you show up and have no idea how to go about pretty much everything. From weighing in, to converting kilos, I was pretty much lost. I knew that if I could figure out how to get the right amount of weight on the bar, my training would take care of the rest and I would make lifts. This is why my wife was instrumental in relieving any pressure from my day. All I had to do was call my numbers and lift them. She did all of the leg work to allow me to to just hear my name and go lift the bar. She was on point with everything for the entire competition. From converting pounds to kilos for me during my warmups(yeah we live in America so I use pounds), running my attempt numbers to the table, getting food, water, coffee and anything I could possibly have needed. Without her tireless effort and patience I would have never done as well as I did. So again, I say thank you to my beautiful and intelligent wife.
On to the actual competition. The most difficult part of the whole day was timing my warm up properly. Being one of the last lifters in both the snatch and CJ sessions, this proved to be the most difficult to figure out and without a doubt, the area where I can make the most improvement. I began warming up way too early, became warm, and had to maintain my "ready state" for far too long through, what I call the "log jam". The log jam is the part of the competition where there seems to be a hundred attempts at a weight just below my opener. With the numbers so close to my opener, I felt as though my name had to be next on the list. The reality was that I had a lot of time before my attempt, with the previous lifters going for their second and third attempts at weights just below my first. This happened on the CJ portion of the competition as well, where I became too warm too early, and had to keep my "edge" for too long. Hindsight is 20/20 and I would have waited longer to begin warming up, even though I predict every competition will be different. It is important to note that the warm up was the part of the competition that was the most drastically different from training than any other aspect. During training, you warm up linearly, beginning when you are ready based solely off of when you want to go. You make your maximal attempts when you are ready, and have to wait on nobody but yourself or the right song to listen to. In the competition, there is as much skill and finesse associated with timing your warm ups as anything relating to training. This can make your day successful or unsuccessful, but I must point out, I would rather be too warm than to be not warm enough.
All else was not very difficult to figure out, like converting to kilos from pounds and adjusting my attempts according to how I felt.
The most addicting part of the competition is actually competing. Once you hit the platform, it's a rush. With all eyes on you, the training kicks in, and you crush the bar. Get some!
I went 4/6, hitting all of my snatches 112kg, 117kg and then a PR at 122kg. On the CJ, I hit 131kg with three white lights. I went up to 138kg making the clean easily, but was a bit forward on my toes during the dip in the jerk, which put the bar out front and when I put it overhead, I had some arm bend while stabilizing and got three red lights. I felt good enough to move up, and figured I was within striking distance of qualifying for the American Open (266kg total is required), so with my 122kg snatch, I went for 144kg on the CJ. I made the clean with minimal resistance and should have been more patient in the rack. I rushed the jerk, putting me well forward on my toes during the dip and I missed the jerk throwing the bar well out in front, not giving myself a chance.
Overall my first competition wound up looking like this:
1st Place Men's 85kg (Senior)
1st Place Overall Best Male Lifter (Senior)
122kg Snatch / 131kg Clean & Jerk / 253kg Total (304.14kg Sinclair)
It was a great day, and a heck of a fun time.
Thank you to all of the people who had a vested interested in my first competition and helped to make it a success. Some of these people don't even know me, but were a great inspiration and resource.
For His Glory,
DJ
"The Lord is my strength and my defense;
he has become my salvation."
Psalm 118:14
Friday, October 4, 2013
10.04.13
1. 1 PP Snatch Grip, 1 OHS, 1 PJ from Rear Rack (Return to Front Rack), 1 FS, 1SJ - 3x1 (Light, light, light)
45-95-135
2. Snatch MAX
95-135-165-195-225-245-260fff
3. Clean & Push Jerk MAX
135-155-170-190-205-220-235-250-265-280-295-310ff
4. Accessories
Sotts 3x5 @ Heavy (95-115-135)
45-95-135
2. Snatch MAX
95-135-165-195-225-245-260fff
3. Clean & Push Jerk MAX
135-155-170-190-205-220-235-250-265-280-295-310ff
4. Accessories
Sotts 3x5 @ Heavy (95-115-135)
DJ
Wednesday, October 2, 2013
10.02.13
1.Snatch MAX, 1x1
95-135-175-205-225-245-265fff
2.Drop Sets: Snatch 2x2, starting with 85% and increasing each set
(210)
3.Clean & Jerk MAX, 1x1
135-155-170-185-200-215-230-250-265-280-295fff
4.Drop Sets: Clean & Jerk 1x2, starting with 85% and increasing each set
(245)
5.Front Squat MAX, 1x1
135-185-225-255-285-315
DJ
Tuesday, October 1, 2013
10.01.13
1. Power Snatch From Hang (Top Of Knee): Find Max Triple, Double, Single
95-135-155-175-195-205-220(2)-230(1)
2. Power Clean From Hang (Top Of Knee): Find Max Triple, Double, Single
135-165-190-205-225-240-260(2)-275(1)
3. From Rack - Complex PP PJ SJ - Working up to near maximal PP weight.
135-165-195-225-245
95-135-155-175-195-205-220(2)-230(1)
2. Power Clean From Hang (Top Of Knee): Find Max Triple, Double, Single
135-165-190-205-225-240-260(2)-275(1)
3. From Rack - Complex PP PJ SJ - Working up to near maximal PP weight.
135-165-195-225-245
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