Good Vibrations (Athlete Journal 30)

My body was feeling good this week, and I planned my workouts carefully to get in as much volume as I could.

After a solid week in the gym, I’m looking forward to next week. My arms are looking up, so there is a positive vibe in my training.


Today was power cleans, cleans, three front squats, and jerks. The warm up went well and my body was feeling good. Must be something in the air. I started with 50kg and did two sets, then made 20kg jumps to 110kg, where I did four sets. For the last three sets, the jerks were good, and felt comfortable and easy. I finished the work out off with clean pulls.

Clean pull

  • 135kg: 2 sets of 5
  • 150kg: 1 set of 3
  • 150kg: 1 set of 2 with 1 slow pull

Monday : Back Squats

I went light today in order to keep my legs from falling apart. I was hoping to be able to transfer strength gain into my snatch pull. I did 100kg for four sets of six, finishing with 130kg for a comfortable set, also for six. I moved onto speed squats, and my groin was feeling pretty good. I did 90kg for two sets of ten.

Tuesday: Snatch day


  • 50kg: 2 sets of 6
  • 70 kg: 2 sets of 5
  • 80kg for 2 sets of 5

Power snatch from the hang

  • 70 kg for 2 sets of 5 – The weight was feeling heavy, but the movements were better than last week’s effort, so I lowered the weight and started power snatch from the floor.

Power snatch from the floor

  • 50kg: 5 reps
  • 70kg: 2 sets of 5
  • 80kg: 2 sets of 5

Snatch pulls

  • 110kg: 2 sets of 5
  • 125kg: 1 set of 3
  • 125kg: 1 set of 2 and a slow pull


On Wednesday I did a little upper body work to test out my wrist and elbow. I did inclines at 160lbs for four sets of six. My appendages felt pretty good, but I kept the dumbbell press and curls light, only doing 45lbs for two sets of six.

Thursday: Squats

I made sure my warm up would prepare me for the shock of doing 110 kg for 6, 4, and 2 x 2. It went pretty well I think, and I’m optimistic for the next series of next week. I finished off with speed squats at 80kg for two sets of ten. The groin wasn’t too bad.

Friday: Circuit Day

Friday was long circuit, for forty minutes. It felt exceptionally hard today, but in the end was very satisfying.

Terry Hadlow got started in Olympic weightlifting in 1970 and is the only Canadian to have competed in senior nationals in five different decades – 1970s, 1980s, 1990s, 2000s, and 2010s. Follow Terry’s journal here to learn about his approach to training and competing.