I am not a client :-), I am part of the team and he is my coach.
I already have asked him, his objective is to have me perform in Oly lifting, no be jacked, have a big Bench or anything else.
So he suggested that I asked some of the other older team members and he told me that as long as I followed his program and recovered fine, he had no problem with me adding additional work.
Other team members have had success with the extra exercises I listed and suggested I do the same
May 17th - Olympic Weightlifting - Snatch
Nutrition
Yesterday’s macros: (+ or - target )
P - 161 (-2)
C - 168 (-21)
F - 46 (-26)
Kcals - 2077 (+190)
Weigh in
I woke up at a 85,8 KG/ 189,1 lbs
Training
I finally took a little journal and wrote down all the sets & reps I was doing
Warm up:
Thoughts:
-Even though the weights are very lights, the training is hard and I am drained after that
-I have a big technique issue on the pull, I straighten my leg and raise my hips too fast, either making the bar hit my knees or making me have to jump forward to catch the bar.
-I probably need to work on my lower back strentgh (to keep the angle when pulling and not have my hips rise too fast).
I have lordosis and I always had a weak back (I look like Daffy duck with my butt sticking out). That caused me to injure my lower back a few times on the DL as i was pulling from odd positions and trying to compensate for a weak lower back. Since then, I have always avoided Good mornings, Romanian Deadlift, Stiff legged Deadlift, etc…
May 18th - Rest day
Nutrition
Yesterday’s macros: (+ or - target )
P - 176 (+13)
C - 140 (-7)
F - 51 (-21)
Kcals - 1832(-56)
Weigh in
I woke up at a 85,5 KG/ 188,4 lbs
May 19th - Olympic Weightlifting - Clean & Jerk
Nutrition
Macros:
P - 189
C - 357
F - 100
Kcals - 3135
Weigh in
I woke up at a 85,7 KG/ 188,9 lbs
Training
Warm up
Front Squat
5x20KG/44 lbs
5x20KG/44 lbs
5x30KG/66 lbs
5x40KG/88 lbs
5x40KG/88 lbs
5x50KG/110 lbs
Full split stance / Overhead Press
5x20KG/ 44 lbs
5x20KG/ 44 lbs
Half Split stance / Front foot movement
5x20KG/ 44 lbs
5x20KG/ 44 lbs
Under Knee Jerk
5x20KG/ 44 lbs
5x20KG/ 44 lbs
Clean & Jerk (from floor)
5x20KG/ 44 lbs
5x20KG/ 44 lbs
4x30KG/ 66 lbs
4x35KG/ 77 lbs
3x40KG/ 88 lbs
3x40KG/ 88 lbs
3x45KG/ 99 lbs
3x45KG/ 99 lbs
3x45KG/ 99 lbs
3x45KG/ 99 lbs
May 20th - Wendler 531 -
Training
Main Movement - Back Squat
Training Max ™ - 130 KG/286 lbs
Cycle #2/Week#2
Warmup
Back Squat
10x20KG/44 lbs
10x20KG/44 lbs
5x52,5KG/115 lbs
5x65KG/142 lbs
5x77,5KG/171 lbs
3x92,5KG/204 lbs
3x105KG/231 lbs
117,5KG/259 lbs for a 3+ set: (Rep PR: 8 - Completed: 6 Reps)
Assistance
Back Squat
90KG/198 lbs for 50 reps
OverhealdPress
10x30KG/66 lbs
10x30KG/66 lbs
10x30KG/66 lbs
10x30KG/66 lbs
10x30KG/66 lbs
Cardio
Treadmill walking - 6km/h - 7% incline
30mn - 350 Kcals
Nutrition
Macros:
P - 140
C - 207
F - 111
Kcals - 2746
Weigh in
I woke up at a 86,1 KG/ 189,8 lbs
May 21th - Cardio/Rest Day
Note: I was short on time and decided to go for a quick cardio and a few upper body movements. In and out in 30 mn
Training:
Cardio
Treadmill walking - 6km/h - 9% incline
30mn - 350 Kcals
Preacher Curl - EZ Bar
3 Sets x 12 Reps@15KG/33 lbs of plates (+ EZ bar weight - no idea how much it weights)
Arnold Dumbell Press
3 sets x 12 reps @ 12KG/ 26 lbs
Weigh in:
I woke up at a 85,7 KG/ 188,9 lbs
Week #2 - May 15-21 Recap
Nutrition: (Weekly average)
-Calories: 2218 (Target 2116)
-Protein: 169 (Target 163)
-Carbs: 174 (Target 223)
-Fat: 83 (target 64)
Weight & Body Measurement
-Average Weight: 86,0 KG/189 lbs
-Lowest Weight: 85,5 KG/ 188,49 lbs // Highest Weight: 87,4KG/192,6 lbs
Body Measurement (May 22th AM)
-Neck (narrowest point): 33,3 cm
-Chest (Nipple Line - Relaxed): 95,8 cm (-1,1 cm)
-Right biceps (Peak - Contracted): 37,7 cm (unchanged)
-Left biceps (Peak - Contracted): 37,2 cm (unchanged)
-2" above Navel: 78,2 cm (-8,7 cm)
-Navel: 79,5 cm (-2,8 cm)
-2" below Navel: 85 cm (-1,4 cm)
-Hips: 88,6 cm (-0,4 cm)
-Right quadriceps - 60,6 cm (-0,1 cm)
-Left quadriceps - 60,6 cm (-0,9 cm)
Estimated Body fat %: 15,5% (-2,2%)
Training Highlight
No PRs this week
May 22nd - Rest Day
Note: My club is closed this week
Nutrition:
Calories:
P - 186
C - 182
F - 73
Calories: 2172
Weigh in:
I woke up at a 85,2 KG/ 187,8 lbs
