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About svburke

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About svburke
Philadelphia, PA
Books, music, movies, weightlifting, nutrition


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03-09-2010 06:56 AM
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Recent Entries

Training Log: December 5th, 2007

by svburke on 12-04-2007 at 11:00 PM
My log is now online at

Forum for Iron Sport Gym in Glenolden, PA.
Training Log

Training Log: June 26th, 2007

by svburke on 06-25-2007 at 11:00 PM
Recent workouts have predominantly been outside with KB's and Clubbells, freestyle (i.e. no program). First logged workout in a while. This is probably fifth time or so (since mid-May) I've done the 5x5x5 program below; numbers below are best yet in each exercise.

@ Sporting Club

Back squats 240x5x5
Bench press 215x5x5
DL 275x5x5
Overhead press 140x5x5
Pull-ups BW+55x5x5

Very slow, big breaks, long overall. Good numbers tho

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Training Log

Training Log: April 30th, 2007

by svburke on 04-29-2007 at 11:00 PM
Power snatch (kg) 20x5, 30x5, 40x5, 50x3, 60x3 PR
Power clean 55x5, 65x5, 75x5, 85x3, 95x3
Clean DL & shrug 100x5, 110x5, 120x3, 130x3, 140x3
Power jerk 40x5, 50x5, 60x5, 70x3, 80x3 These were OK -- lockout could have been better. I need to find a way to both nail the lockout and not nail my arms and shoulders.
Front squat 40x5, 50x5, 60x5, 70x3, 80x3 Going easy today and even these felt heavy because of the heavy squatting last Friday
Overhead squat 25x5,

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Training Log

Training Log: April 29th, 2007

by svburke on 04-28-2007 at 11:00 PM
Front Swings 15'sx10, 25'sx10x3
Front Pendulums 15'sx10x6 adjusting form in last three sets
Shield Cast 15x5/5x3
Head Cast 15x5/5x3 still sloppy and hard, but getting better
Outside Pendulum 15x5/5
Inside Pendulum 15x5/5
Swipes 15'sx15x3 still fairly sloppy
Rock-it drill 15'sx25
Training Log

Training Log: April 27th, 2007

by svburke on 04-26-2007 at 11:00 PM
Hang squat snatch (kg) 40x5x2, 50x3x3 good
Hang squat clean 60x5x2, 70x3x3
Snatch DL & shrug 70x5, 75x5, 80x3, 85x3, 90x3
Jerk 60x5x2, 70x3x3 felt fairly easy and pretty good -- arms felt OK, a little pain -- keep focus on technique: drive to forehead, push under bar
Front squat 70x5, 80x4, 90x3, 100x3x3 PR
Overhead squat (lbs.) 105x5x5
Bench press 95x10, 135x8, 195x6x3 OK
Training Log
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