Budo's Weightlifting/GPP Log

Training Logs
1

Hi, I’ve been training the O. lifts for 3 months and doing regular weight training for a year.

My best deadlift is 141 kg, and my best bench is 82 kg, though I haven’t pushed the envelope for those lifts in more than 3 months. I wanna change that.

On the snatch my “top” lifts is 50 kg and on the clean and jerk 40 kg. I have a harder time with the clean and jerk technique. I love the challenge of both lifts, but I know I have a long way to go to make them decent. Today, I’m ending a training hiatus of 2 weeks, brought up by college pressure. I train the Olympic lifts at college, with a coach, 3 times per week. The training program is of moderate intensity with high volume.

I restarted training today with a low intensity session.

A1. Crunches
A2. Hyper-extensions
8 reps each, 2 times

B1. Adaptation - 20 kg
5 reps

B1. Adaptation - 40 kg
3 reps

C1. Snatch - Bar 20 kg
10 reps
C2. Snatch - 40 kg
5 reps

D1. Clean - Bar 20 kg
10 reps

E1. Squats - 65 kg
3x5

F1. Deadlift - 100 kg
2x1

G1. Pullups
3 x 6

F1. Bench press
20 kg warmup 12 reps

60 kg 6 reps

80 kg 2 reps

70 kg 4 reps

Had a myoplex bar and took a 20 min walk home.

At 10 pm I did 15 min on the elliptical, low intensity.

2

Today was another high volume, low-intensity training day.

A1. Mobility Drills

B1. Crunches 2x10
B2. Hyperextensions 2x8

C1. Adaptation + Overhead Squat 20 kg / 30 kg

D1. Snatch 30 kg 6 reps
D2. Clean and Jerk 30 kg 10 reps

E1. Deadlift 4 x 10 50 kg

F1. Front Squat 3 x 8 40 kg

G1. Chinups 8 reps

H1. Push press 40 kg 3x3

I1. Tricep extensions 20 kg 2x10

J1. Bench press 40, 50, 60 kg 10 reps, 6 reps, 4 reps

K1. Snatch - bar 4 reps

Had a protein bar and took a 30 min walk home. At arrival ate 5 boiled eggs and 3 fish oil capsules. I’ll get a nap soon…

3

Edt-style training

A1. Chinups
A2. Dips
63 reps (between both movements) in 20 minutes. Right shoulder started to bother at the final dips.

400m jog
30 min walk home

4

“edt-style” training

dips-chins circuit
63 reps- 20 min
(didn’t count how many of each)

400m jog.
30 min walk home.

5

Front Squat & Clean and Jerk technique training 30 kg
15 min training, I think I should have warmed up with crunches first.

30 min elliptical, max intensity

34 cable crunches 45 kg

6

-25 cable crunches 45 kg

-clean and jerk, front squat and snatch technique drills 30 kg
15 minutes

-10 single rep deadlifts
115 kg

15 min elliptical (first 3 on max int, rest on low)

7

Yesterday:

some elliptical (high int) + cable crunches + chinups (can’t remember amount, more than 50 reps inter-spaced)

Today:

20 cable crunches
45 kg

deadlifts
20 single reps
8 reps 106 kg

  • 7 reps 109 kg
  • 5 reps 112 kg

15 min elliptical, moderate intensity

military press - on machine
45 kg
3x10

8

45 min walk
20 min high intensity “cardio” hehe >;)
20 machine flyes 80 pounds
30 reps with varied rest intevals in 30 minutes

9

pullups
35 reps in 24 min

10

30 min walk

A1. chinups
10 6 6 8 - 30 chinups

A2 military press 80 pounds on machine
10 14 8 12 - 44 presses

A finished in 14:20 minutes

5 min elliptical, moderate intensity

10 cable crunches 45 kg

11

10 cable crunches 45 kg

15 min technique drills 30 kg
power clean, and front squat

hammer curls 20 kg
4x8

12

military press 45 kg
10, 8, 6, 6, 4

triceps extensions with Roman bar
20 kg
10 reps

hammer curls 20 kg
3x8

13

Yesterday: 30 min elliptical, high intensity.

14

nice one mate :smiley:

15

Thanks.

Yesterday:

30 min walking.

Single rep deadlifts
108 kg - 126 kg alternate loading
12 reps

43 chinups on 10 minutes (with breaks).

16

2 days ago:

edt-style training (aiming for 100 reps on each)

a1. cable rows 45 kg

a2. bodyweight squat

time 17:47
exceeded the rows for 6 reps and the squats for 1

17

Circuit

chinups 3, 5 or 12 reps

elliptical high intensity 1 to 2 minutes

cable crunches 45 kg

8, 10,or 12

cranked 75 chinups and 60 crunches with elliptical “rest” intervals on 50 minutes.

18

Deadlifts

85 kg

cranked as much reps as possible on 20 minutes

19

I wanted to train power cleans today, but had some right shoulder pain. I hope it feels better tomorrow.

20 min elliptical
moderate

20

Notes: I’m working out too little and eating as usual. The belly pooch is growing. Starting tomorrow I’ll ramp up the frequency and volume.