i know its early but this is my first update for '09’s training
so far, to be honest, i’ve been up and down, and not happy with my progress, but my shoulder is really coming around so this helps even it out
i’m posting because today i had my first olympic lifting competition
i got 77kg in the snatch and 105 in the c+j, which, i’m not really happy with, but i didnt make a complete fool of myself and the first one is out of the way, so this is good
-i considered posting about it earlier, but one thing i’ve notice about T nation is that as a whole, things you’re “about” to do, dont hold much credit vs things you already have done, so first ones done, and big aspirations from here
-either way, my next meet is in august, so i have lots of time to get strong and work on technique before next time
-i would love around 95 kg and 129 kg for my next one, but we’ll see how that goes (for the record, i have higher gym lifts, and technique improvements to be made, so its not way out of the question)
anyone else have competition stories or plans? or just making good progress already and want to share?
Current Numbers
Clean-350
Snatch-225
Jerk-315x2
Bp-370
Squat-525
BW-255-260
Before the up coming FB season(mid august)
Clean-375
Snatch-280-300
Jerk-350
BP-395
Squat-585
I just need to work on my tech for snatch
2009 Goals-
I’m going to finish my 5x5 program in 5 weeks, so after that I might do it again, or do Smolov. I want a 35+ inch jump by the start of summer, as I might make my return to the basketball team for my senior year. During the summer, my goal is to play good in the Las Vegas tournament and hopefully land my self a scholarship. Then, during the regular season, I want to beat our rival school and win league.
Squat= 315+ lbs
Bench= 225+ lbs
It has been a late start for me this year due to certain health problems (including a minor surgery but nothing training related). But I’m determined this will turn out to be the best year ever training wise.
So goals will be first and foremost to get back to my previous condition after about 3-4 months of more or less “active rest”.
Then some real goals by the end of this year.
Bodyweight: from 72kg to 77kg
Back squat: from 140kg to 160kg (~350 lbs)
Bench press: from 107.5kg to 120kg (~265 lbs)
Deadlift: from 220kg to 240kg (~530 lbs)
All these results should be raw with only belt allowed except for the bodyweight… which should be nekkid and ripped
Then some goals for other lifts as well.
Power clean: from 85kg to 95kg
Power snatch: from 60kg to 70kg
Power jerk: from 80kg to 90kg
Front squat: from 110kg to 125kg
Chins (weighted): from 60kg to 70kg
Dips (weighted): from 5x50kg to 5x60kg
Just made training plans for the first 8 weeks (conditioning phase) and started to train accordingly… my progress (hopefully) can be seen in my training log which I’ll go start right about now…
Become more flexible to help my knee/hip/lower back/shoulder!!
Get my bench/squat/deadlift/hang clean/push press up to 275/310/440/190/200
Build up a base of endurance/cardio for rugby with track work on weekends, 1-2 rowing interval sessions and a full body circuit.
I know its a lot of things to aim for at once, but if I can sort the first two, the rest should follow. I am happy with my last 6 months of training for purely size/strength and am now looking to improve in other areas as well:-) [/quote]
Sorry if someone has already asked about this, I may have missed it when skimming the thread.
Your target squat/dead numbers seem to be very far apart. Do you find squatting difficult because of your stiff- knee/hip/lower back/shoulder?
I’d like weigh between 215-225, I’m currenlty 195-200
Bench 405, Squat 500-550, Dead 585-600
Hang Clean 315x3, currenlty 225x3
Snatch 225, currenlty 165
40yrd dash: 4.4-4.6
Vertical: 35-40 inches, currently 27
Less than 10% BF, currently 10-12%
get my shoulder problem diagnosed, rehabed and fixed so that I can bench properly and without pain.
Bring up my squat (200kg) and dead (210kg-weak grip) numbers to around 220kg+ and 250kg+ respectively, both raw also.
Maintain a bodyweight of approx. 90kg but slowly reduce bodyfat percentage to below 14%. Fuck knows how I’m going to get this done as I am a total stranger to dieting. Methinks I need to do more cardio.
