JAN 4, 2011
Power Snatch 90kg/1,1 95/1,1 97/1 100/1,1 90/2
Snatch Pulls 90kg/2 100/2 110/2 115/2 120/2
Clean Overhead Squats 50kg/3 70/3 81/2 90/1
Push Press 169/5 198/3 220/6
Pullups bw/10,10,9,9,9
JAN 5,6,7, 2011 REST/BEING LAZY
JAN. 8, 2011
Clean & Jerk 100kg/6x1
Deadlift 365/3 410/3 465/3
1A Push Press 154/5 184/3 198/3 220/1 230/1 250/1PR
1B Pullups bw/15 +30#/6,5,5,5,3 bw/13
Abs
JAN. 9, 2011 REST
JAN. 10, 2011
Back Squat 245/5 275/5 315/5,1,1,1
Power Snatch 90kg/6x1 95/4x1
1A Bench Press 225/3 245/3 275/5
1B T-Bar Rows 180/3 205/3 215/5
JAN. 11, 2011
Clean & Jerk 110kg/6x1 115/1
Deadlift 385/3 435/3 485/3,1,1,1
1A Push Press 164/5 184/5 213/5
1B Pullups bw/5,5 +35#/4x5
JAN. 12, 2011
Back Squat 265/3 295/3 335/3,1,1,1
Snatch 90kg/1 95/1 100/1 105/1 110/1
1A Bench Press 230/5 260/3 290/3,3
1B T-Bar Rows 180/5 205/3 225/3 235/1
JAN. 13, 2011
Clean & Jerk 110kg/1 115/5x1
Deadlift 345/5 395/5 445/5
1A Push Press 174/3 203/3 225/3
1B Pullups bw/3x3 +25#/3 +40#/3 +55#/3
JAN. 14, 2011 REST
JAN. 15, 2011
Snatch 100kg/1,1 105/3x1 110/1 115/2 misses
Back Squat 275/5 315/5 355/2,1,1,1
1A Bench Press 205/5 235/5 265/8
1B T-Bar Rows 190/5 200/5 210/5 215/5
JAN. 16, 2011 REST/FAMILY DAY
JAN. 17, 2011 BW 226.8
Clean & Jerk 111kg/1 120/4x1 125/1
Deadlift 365/3 415/3 475/5
1A Push Press 184/5 213/3 242/3 262/1
1B Pullups bw/5 +25#/5 +45#/4 +70#/2 +80#/1 +40#/1 bw/10
How’s your body standing up to the frequent training? Or is this high frequency for you?
[quote]Carl Darby wrote:
How’s your body standing up to the frequent training? Or is this high frequency for you?[/quote]
If my nutrition/sleep is good my body feels great. I actually have my best training days after 3-4 days in a row. The day after a day off seems to be my hardest to warmup for and I’m never very precise with my technique. I’m finding nutrition is the absolute key. My girlfriend and I are trying to eat as gluten free as possible. The days I remove gluten, I have zero (literally no) knee pain. As opposed to days I eat a standard American diet of grains and wheat, I hurt terribly. We are experimenting with gluten and soy free eating, increased vitamin C and fish oils, fish at least 3-4 times a week, eliminating simple sugars and artificial sweeteners, ginger tea at night, and more sleep. All with the hopes of naturally reducing inflammation. So far sleep, vitamin C, and gluten free seem to make the best difference.
Training is looking solid Jeff. How is the bodweight?
I agree on gluten free I feel so much better with out that crap. It is harder when trying to gain weight back though.
I ain’t going to let you win that title in 2012 easy I got the same goal.
Jeff,
A few things that helped my knee pain
Fish oil for sure. I try to take at least 3-6 a day depending on the day. I think fish oil is more important than a multi vitamin, esp as we get older.
Rehbands- I use my knee sleeves for all squatting and jerk work. Just keeping the kneed warm seems to help.
When my knees get painful: tke’s and/or Petersen step ups for pre/re hab.
Taking 2010 off of event training also made my knees better. Go figure that not carrying heavy stuff around would be good for your knees.
Right now the only thing that really makes my knees hurt is jerking/push pressing. Not sure if its the short rom or what. It’s not bad, just annoying.
I know a young guy who used to train with us ,then went into Oly lifting, ended up banging his knees up pretty good. All the “catching” I think ended up giving his knee fits.
Good luck. Hopefully Nats will be in Vegas in 2012 and you, Kalle, and I can all party!!
Mark
(oh yeah re: gluten. I tried to eliminate all grains/sugars a few weeks back. My sq and dl went to crap. So bad that I started eating grains again AND switched up my lifting. Not sure if it was due to dietary changed, not enough carbs even w/ veggies and fruit, or just general burnout. I’m still trying to eat only “good” grains, but I know hardcore Paleo=all grains are the devil)
nice lifting…
Wow I’m behind updating my log!
JAN. 18, 2011
POWER SNATCH 90kg/3x1 95/2x1 100/2x1 90/1,2 92/2 95/2 97/1 90/1
BACK SQUAT 250/5 290/5 330/5
1A BENCH PRESS 225/5 250/5 280/5
1B T-BAR ROWS 205/3 215/5 225/4
JAN. 19, 2011
FRONT SQUAT + JERK 110kg/1+1 120/1+1 125/1+1 130/1+1
FRONT SQUAT 135kg/1 140/1
JERK 130/2x1
CLEANS 110/3x1
FRONT SQUAT 110/3 121/3 130/1 140/1
JAN. 20, 2011
SNATCH 100kg/1 105/1 110/miss 105/1
DEADLIFT 395/3 445/2 500/2x1
1A PUSH PRESS 169/5 198/5 220/5
1B PULLUPS bw/12,11,9,6,5,5
JAN. 21,22,23, 2011 REST
JAN. 24, 2011
POWER SNATCH 90kg/3x1 95/3x1 97/1 90/2x2 92/2 95/2x1
BACK SQUAT 275/3 315/3 345/3 315/2 365/1 375/1
1A BENCH PRESS 235/5 265/3 295/3 315/1 325/1
1B T-BAR ROWS 180/5 205/3 225/3 250/3,3
JAN. 25, 2011
AM
SNATCH 90kg/1 95/1 100/1 105/1
PM
CLEAN & JERK 110kg/3x1 115/1 100/3x2
FRONT SQUAT 110kg/2 115/2 120/2,2 130/1 135/1 141/1
DEADLIFT 345/5 405/5 455/5
1A PUSH PRESS 184/3 208/3 235/3
1B PULLUPS bw/5,5 +25#/5 +40/5 +55/5 +70/3,2 bw/10
JAN. 26, 2011
SNATCH 90kg/1 95/1 100/1
SNATCH DEADLIFT 100kg/3x2
CLEAN & JERK 100kg/3x1
SNATCH TECHNIQUE WORK
JAN. 27, 2011
AM
BACK SQUAT 295/3 335/2 365/1
SNATCH TECHNIQUE WORK
PM
SNATCH 90kg/10x1 95/3x1 100/3x1 105/1
3 POSITION SNATCH DEADLIFTS 4 sets
SNATCH BALANCE 5 sets
1A BENCH PRESS 205/5 245/5 275/6
1B T-BAR ROWS 190/7 200/6 210/5
JAN. 28, 2011 REST
JAN. 29, 2011
CLEAN TECHNIQUE WORK
DEADLIFT 375/3 425/3 485/3 405+chains/6x1 (adding a chain to each rep up to 6 chains)
1A PUSH PRESS 198/5 220/3 247/2
1B PULLUPS bw/10 +30#/5,5,7 +40/5,6 bw/10
JAN. 30, 2011 REST
JAN. 31, 2011
SNATCH (Power+full hang below knee) 50kg/4x2 70/3x2 90/5x2
POWER SNATCH 95/1 100/3x1
BACK SQUAT 255/5 295/5 335/5,1 355/1 365/1
1A BENCH PRESS 225/5 255/5 285/5
1B T-BAR ROWS 205/4 215/4 225/3
FEB. 1, 2011 REST
FEB. 2, 2011
DEADLIFT 405/3 455/2 505/1 425+chains/6x1 (adding a chain to each rep up to all six)
1A PUSH PRESS 174/5 203/5 230/4
1B PULLUPS bw/14 +30/3 +50/3 +60/3,3
FEB. 3, 2011
BACK SQUAT 275/3 315/3 355/3
SNATCH 90kg/1 100/1 105/1 110/miss 115/1!!! (after 5 misses) LIFETIME PR!
1A BENCH PRESS 245/5 275/3 300/4 305/1 315/3
1B T-BAR ROWS 180/5 205/3 225/3 235/2 250/1 260/1 270/1
FEB. 4, 2011 REST
I decided to start Dr. Michael Hartman’s “The Next 8-Weeks…” Program for increasing my Olympic lift total. The program consists of four 8 week cycles. They run as follows strength, technique, hybrid, and finally competition peaking.
My tentative competition schedule is as follows:
APA meet in April
USAW Olympic Lifting meet in Aug
Possible APA meet in November
Possible NAS Strongman meet in September
FEB. 5, 2011
BACK SQUAT (5x5 @ 80%) 135kg/5x5
FRONT SQUAT (5x3 @ 85%) 120kg/5x3
POWER JERKS (5x2 @ 85%) 110/5x2
PULLUPS bw/8,9,8
FEB. 6, 2011 REST
FEB. 7, 2011
HANG SNATCH (5x2 @ 75%) 85kg/5x2
HANG CLEAN (5x2 @ 75%) 90kg/3x2 95/2 100/2x2
RDL 152kg/5 182kg/2x5
BENCH PRESS 225/6 246/6 275/8