I’ve had two or three logs on here which didn’t go anywhere. NOW I have an actual goal, to get MAD STRONG. With being part of an Oly team, having a coach and meets to train for, I should be able to make progress.
I would post on the Oly thread but honestly I’m just learning the lifts and not lifting any heavy weight so I’ll wait till the time is right.
I met my coach last week. He said something along the lines of:
“how would you like to gain some weight”
STATS:
height:5’11"
Weight:165LBS
Body fat:Not sure…around 10-12%
The coach wants me to get up to 81kg-84kg which is around 180-185 pounds.
MAX LIFTS:
Squat:225x5
Dead-Lift:315x1
Bench:180x5
Session #1(04/27/09)
squat:
225x5
225x5
225x5
Bench:
175x5
180x5
180x3
175x4
155x6
Dead-lift:
245x5
265x3
245x5
jump shrugs from ground:
135x5x5x5x5
Snatch High pull from hang:
Barx8x8x9x10x10
session #2 ( 04/28/09)
front squats:
95x10
95x10
95x10
115x7
115x7
Back squat:
135x8
155x8
175x8
Hang pulls:
barx12
barx12
barx12
55x12
55x8
Jump Shrugs from ground:
135x6
135x6
145x6
145x6
145x6
145x6
Snatch High pull from hang:
bar x 12
bar x 12
bar x 12
bar x 13
04/29/09
Some conditioning work. Lots of fun.
Tire flips:(the most flips in one minute)
s1=22
s2=26
s3=25
s4=25
s5=25
Sledge Hammer:(the most hits in one minute)
s1=38
s2=39
s3=41
s4=39
s5=40
I did some rope jumping between the tire flips and sledge hammer sets.
15-20 minutes of jump roping.
I have to meet up with my coach tonight so I’ll be going to the gym soon to practice some front squats e.t.c…
04/30/08
AM:
Front Squats:
95x10
115x10
115x8
135x6 <===form started to suffer a bit
115x10
Bench:
135x8
135x5
145x5
155x5
165x5
Felt tired and kind of out of it today, probably because I haven’t rested in the last few days. Tomorrow is definitely an off day. Time to go eat BIG…and clean.
Tuesday-tire flips/sledge hammer/rope jump…oly lifting
Wed-heavy Weight room/soccer
Thursday-Oly lifting/ soccer
Friday- off/35 minute walk
Saturday- oly-lifting/light weight room
Monday the 11th:
back squat:
225x5
230x5
235x5
240x5<<<PR
240x5
Bench:
175x5
175x5
180x5
180x5
180x5
185x4<<<<I could of got the 5th but the spotter helped me…GRRRR :-/…I’ll get a better spotter next time…it would of been a PR
Front Squats:
115x12x12x12x10x8
Decline Bench:
135x12
145x10x8x8x8
Felt pretty awesome.
Tuesday the 12th:
Oly lifting:
light back squats:
5x5
clean and jerk:
don’t remember the weight but worked up to sets of doubles and triples
Snatch high pull from floor:
5x5<<<<light weight
PM at home:
Curls:
5x12-15
Behind the NeckPush-Press:
50x12
50x12
60x12
60x12
60x12
Push press:
30x15
30x20
50x8
Since I made this I’ve gained about 15lbs and my lifts look like this:
Weight:180-183lbs
Squat:
265lbsx5
Dead-Lift:
375x1
345x5
Bench I haven’t trained much(Oly lifting).
06/22/09
Sprints:
7x50m
5x100m