Topic: Jake Harrison Training Log

[Jake Harrison]

In the weightlifting portion of my workout:

did some power cleans first:

135 pounds for 3 reps

155 pounds for 2 reps

175 pounds for 2 reps

185 pounds for 2 reps

190 pounds for 2 reps

and did a heavy single for fun at the end, 195 pounds

then i went for 200 because i was feeling good today but barely missed it, i was tired by then though, ill get it soon.

Then moved on to squats:

135 pounds warm up, maybe 6 reps

185 pounds, 4 reps

205 pounds, 3 reps

215 pounds, 3 reps

225 pounds, 2 reps

i felt really weak today on these.

[Jake Harrison]

Well before i get to my workout today, ill tell you what i did in yeterdays workout:

Power snatch:

bar warm up

95 pounds for 4 reps

115 pounds for 2 reps

125 pounds for 2 reps

135 pounds single, missed the second rep

went for 135 pounds again but missed it, ill get it next time for a double

Push jerks:

135 pounds 3 reps

155 pounds 2 reps

175 pounds 2 reps

185 pounds 2 reps

after the power snatches i felt really tired on these, i didnt even lockout the 185 on the second which i usually do very easily, my max on these is 195 pounds for 2 reps, never did a 1 rep max on these before.

then today was:

power cleans:

135 pounds 3 reps

155 pounds 2 reps

175 pounds 2 reps

185 pounds 2 reps

190 pounds 2 reps

went for 200 pounds to see if i could get it but missed it, im pretty sure if i ever do a max day ill probably get it with the sets and reps before different to suit a max.

then moved on to some front and back squats:

135 pounds 4 reps

155 pounds 3 reps

175 pounds 3 reps

185 pounds 2 reps

then some back squats with 185 and 205 for a few reps each.

[Jake Harrison]

Tomorow im gonna do squat cleans, i havent done them in a while but when i did a while ago my form wasnt as good as it is now in the second pull. im gonna be a bit rusty and probably just do light weights but i think within a few workouts ill get back to the weights i was doing for the power cleans in the past couple weeks and maybe more later on.

my goal is to do 205 pounds, the weight i did a number of months back in the power clean from the hang. right now my power clean max from the floor is 195, i hope to get to that in the squat clean within a week or 2 of practice since getting the squat clean form right will take a bit of time to get back to.

the only problem right now is that my leg strength is down from 2 months back when i maxed 285 pounds to parallel on the squat. i had to take a couple weeks off squats because of a pulled muscle and then i never really came back to that leg power i had before. i hope i dont tire myself out because my legs are weaker and itll be harder to come out of those cleans.

also, i started doing powercleans in the past 1-1.5 months where i dont split my feet to the side at all after splitting way too much before, so i wonder if ill have any trouble with that.

and the gym i go to is a bodybuilding gym and the bars dont rotate as well as olympic bars, i hope i dont hurt my wrists on that.

like i said my best power clean from the floor right now is 195 pounds, and right now i definetly dont have the form to squat clean it well. so i think this is what ill do for tomorow:


135 pounds for 2 or 3 sets, a few reps each set, and if i feel comfortable and that rustiness goes away ill go for 155 for another few sets and reps. i dont think ill go higher then 175 if i even do that at all. i think once i get comfortable again with the movement in the next few workouts ill start upping the weight back to the weight of my max power clean.

i remember it took me literally 3 or 4 workouts to get comfortable with the movement where it felt very natural. and my second pull form back then wasnt as good as it is now. i dont wanna get too confident that ill do well fast but i am confident enough to know that i got it in me to make some good progress if i work at it the right way.

[Adrian Cadmus-Dixon]

Good stuff Jake. I hope your workout is sucessful.

[Jake Harrison]

Good stuff Jake. I hope your workout is sucessful.

just came back from the gym an hour ago, and i did as planned, squat cleans, i dont remember everything exactly but this is basically what i did give or take some reps, heres what i did:

bar warm up, did some reps on that

95 pounds for 4 reps

115 pounds for 4 reps

135 pounds for 4 reps

145 pounds for 4 reps

then i did 155 pounds for 3 or 4 sets and the reps range from 2-4 reps.

overall i did about 20-25 reps total (not counting the bar warm up)

my power clean max is 195 pounds so i did squat cleans with the working sets from 70-80% of that max. i think this is what ill do for the next few workouts and then start to slowly increase the weight.

[Nick Albert]

clean and jerk should normally (from my experience) never exceed more tham 2 possibly 3 reps. snatch never more than 3. one workout my coach has had me do is this 1 pw cl+ 2 front squats+1 jerk (one rep) 4 sets of 3 reps)

that was more for incorperating front squats into my workout since squating is my problem.

just some advice.

any advanced lifters have an input on this?

i do understand this is light for you since you are still getting use to squat cleaning, but just thought you might be interested

[Jake Harrison]

clean and jerk should normally (from my experience) never exceed more tham 2 possibly 3 reps. snatch never more than 3. one workout my coach has had me do is this 1 pw cl+ 2 front squats+1 jerk (one rep) 4 sets of 3 reps)

that was more for incorperating front squats into my workout since squating is my problem.

just some advice.

any advanced lifters have an input on this?

i do understand this is light for you since you are still getting use to squat cleaning, but just thought you might be interested

ya im doing lots of reps now and going light to get comfortable with squat cleans, but when i used to do power cleans on working sets i didnt do more then 2 reps, and when i get used to squat cleans and start going heavier i probably wont do more then 2-3 reps.

[Jake Harrison]

still a noob to these but had a good time:

bar warm up

95 pounds for 4 reps

105 pounds for 4 reps

115 pounds for a few sets, 2-4 reps each

also did 120 once.

this is my first time doing full snatches, i used to do power snatches. my max power snatch is 135 pounds so the 115 pounds that i did is at about 85% of my max power snatch.