Olympic Weightlifting 201

Training Training Logs
181

Day #24
27-04-12

Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Press up to 1 @ 65kg

Deadlift: 2x5 @ 110kg
Front Squat: 2x5 @ 70kg
Bench Press: 2x5 @ 70kg
Weighted Pull Up: 2x5 @ 20kg
KB Swing: 21 @ 28kg

Reverse Crunches: 3x15

182

Day #25
30-04-12

Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Power Snatch up to 2x2 @ 60kg

Deadlift up to 180x1 missx200
Front Squat: 5 @ 70kg, 3 @ 90kg, 2 @ 105kg
Bench Press: 5 @ 60kg, 3 @ 90kg, 2 @ 100kg
Weighted Pull Up: 5 @ 25kg, 5 @ 20kg
KB Swing: 20 @ 28kg

Reverse Crunches: 3x20

183

Day #26
01-05-12

AM:

Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses

Deadlift: 2x5 @ 120kg
Front Squat: 2x5 @ 80kg
Bench Press: 5 @ 75kg, 5 @ 85kg
Weighted Pull Up: 2x5 @ 20kg
KB Swing: 20 @ 18kg

Reverse Crunches: 3x20

PM:

Squat up to 10 @ 110kg
Pull Ups: 3x5

184

Day #27
03-05-12

Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses

Deadlift: 5 @ 130kg, 5 @ 140kg
Front Squat: 2x5 @ 90kg
Bench Press: 5 @ 80kg, 5 @ 90kg
Weighted Pull Up: 2x5 @ 20kg
KB Swing: 20 @ 28kg

Reverse Crunches: 3x20
Batwings: 10s @ 26, 10s @ 28kg, 3x10s @ 30kg

185

Day #28
04-05-12

Warm up:
Some bar work
Good Mornings, Snatches, Overhead Squats, Behind the Neck Presses
Power Clean: Up to 1 @ 100kg (10kg PR)

Deadlift: 2x5 @ 140kg
Front Squat: 2x5 @ 80kg
Bench Press: 2x5 @ 80kg
Weighted Pull Up: 2x5 @ 20kg
KB Swing: 20 @ 28kg

Reverse Crunches: 5x12
Batwings: 5x15s @ 20kg

186

Day #29
06-06-12

Warm up:
Some bar work
Snatch high pull hang power snatch: 3x2 @ 40kg, 2x2 @ 50kg, 2x2 @ 60kg, 2x1 @ 65kg

Deadlift: 2x5 @ 150kg
Front Squat: 2x5 @ 100kg
Bench Press: 2x5 @ 80kg
Weighted Pull Up: 2x5 @ 20kg
Kb Swing: 20 @ 32kg

Reverse Crunches: 3x15

187

Day #30
08-06-12

Warm up:
Some bar work

Deadlift: 2x5 @ 120kg
Front Squat: 2x5 @ 85kg
Bench Press: 2x5 @ 90kg
Weighted Pull Up: 2x5 @ 20kg
Kb Swing: 20 @ 28kg

Reverse Crunches: 3x12

188

Day #31
10-06-12

Warm up:
Some bar work
Snatch high pull: up to 5 @ 50kg

Deadlift: 2x5 @ 110kg
Front Squat: 2x5 @ 70kg
Bench Press: 2x5 @ 70kg
Weighted Pull Up: 2x5 @ 15kg
Kb Swing: 20 @ 28kg

Reverse Crunches: 3x20
Batwings: 3x20s @ 20kg

189

Day #32
11-05-12

Warm up:
Some bar work
Overhead squat: up to 1 @ 75kg

Deadlift: 3 @ 140kg, 3 @ 160kg, 3 @ 170kg
Front Squat: 3 @ 90kg, 3 @ 100kg, 3 @ 105kg
Bench Press: 3 @ 90kg, 3 @ 100kg, 3 @ 105kg
Weighted Pull Up: 3 @ 25kg, 3 @ 30kg, 3 @ 35kg
Kb Swing: 20 @ 28kg

Reverse Crunches: 4x15

190

Day #33
13-05-12

Warm up:
Some bar work

Some different stuff today. Mock powerlifting comp Wednesday so I did openers.

Squat: up to 4x1 @ 125kg
Bench (paused): up to 3x1 @ 100kg
Deadlift: up to 3x1 @ 170kg

Reverse Crunches: 4x15
Batwings: 3x15s @ 20kg

191

16-05-12

Mock Powerlifting Comp with friends.
Bodyweight: 85.7kg

Squat: 140kg (15kg PB)
Bench: 107.5kg
Deadlift: 195kg (5kg PB)

Total: 442.5kg (975.5lbs)

Not impressive, but oh well.

192

#34
19-05-12

Warm up: Bar work

Front Squat: 5 @ 90kg, 5 @ 95kg
Deadlift: 3 @ 120kg, 3 @ 140kg, 3 @ 150kg
Bench: 5 @ 85kg, 5 @ 90kg
Pull Up: 2x5 @ 30kg
Kb Swing: 20 @ 28kg

Reverse Crunches: 3x15
Batwings: 3x12s @ 25kg, 38s @ 20kg

193

#35
21-05-12

Warm up: Bar work

Front Squat: 2x5 @ 80kg
Deadlift: 3x3 @ 140kg
Bench: 3 @ 90kg, 2x3 @ 100kg
Pull Up: 2x5 @ 20kg
Kb Swing: 20 @ 28kg

Reverse Crunches: 3x20

194

#36
22-05-12

Warm up: Bar work

Front Squat: 2x5 @ 70kg
Deadlift: 2x5 @ 120kg
Bench: 2x5 @ 70kg
Pull Up: 2x5 @ 20kg
Kb Swing: 20 @ 18kg

Reverse Crunches: 3x20

195

#37
25-05-12

Warm up: Bar work

Fat Gripz Deadlift up to 70kgx1

Front Squat: 2x5 @ 70kg
Deadlift: 2x5 @ 100kg
Bench: 2x5 @ 70kg
Pull Up: 2x5 @ 20kg
Kb Swing: 20 @ 32kg

Reverse Crunches: 3x20

196

#38
27-05-12

Warm up: Bar work

Fat Gripz Deadlift: 5x3 @ 70kg

Front Squat: 5-3-2 @ 70kg
Deadlift: 5-3-2 @ 120kg
Bench: 2x5 @ 70kg
Pull Up: 5-3-2 @ 30kg
Kb Swing: 20 @ 32kg

Reverse Crunches: 3x25

197

#39
28-05-12

Warm up: Bar work

Front Squat: 2x5 @ 70kg
Deadlift: 2x5 @ 100kg
Bench: 2x5 @ 70kg
Pull Up: 2x5 @ 20kg
Kb Swing: 20 @ 28kg

Reverse Crunches: 4x15

198

MAX TIME. Finally.
30-05-12

Bench:
bar x some
60kg x 5
80kg x 3
90kg x 3
100kg x 2
112.5kg x 1 (2.5kg PR)
120kg x miss
115kg x 1 (5kg PR total)

Jerk:
50kg x 2/3
70kg x 2/3
80kg x 2
90kg x 1/2
100kg x 1 (TECHNICALLY a PR as the last time I did it, in November, was a pressout)

Front Squat: 2x5 @ 50kg
Pull Up: 2x5 @ 15kg

199

MAX TIME ^2
01-06-12

Took jack3d before this session but am pretty sure it didn’t do jack(3d) shit. Get it?..

Front Squat:
bar x some
60kg x 5
80kg x 3
90kg x 2
100kg x 1
110kg x1
125kg x 1 (5kg PR)
135kg x miss/2
130kg x miss

Power Clean and Jerk:
50kg x some
80kg x 1/3
90kg x 1/3

Snatch Pull: 100kg x 3/2
Clean High Pull: 100kg x 2/4
Pull Up: 40kg x 3 (Previous PR: 35kg x 3), 20kg x 10

200

Finished with Dan John’s 40 day program.

Overall progress:
Bodyweight: Started at 87.5kg down to 85.3kg. Lost mostly fat, retained from Mass Made Simple.

Timeframe, right: 11-03-12 to 28-05-12. 78 days.

Bench: 102.5kg to 115kg => +12.5kg
Front Squat: 105kg (lifetime) to 125kg => +20kg
Deadlift: 182.5kg (untrained) to 195kg => +12.5kg
Power Clean: 90kg to 100kg => +10kg
Pull Ups: 25kg to 3x40kg (calc max of 43kg) => +18kg

Very happy with this.
I will now engage in some “Easy Strength/Armor Building” style training. Yes, more Dan John.

Only 3 weeks of this. 4 training days, 2 A and 2 B per week:

A:
Get Ups
Clean/Jerk or Snatch
Fat Bar Military Press
Weighted Pull Up
KB Swings
Reverse Crunches

B:
Get Ups
Clean/Jerk or Snatch
Snatch Pulls
Fat Bar Curl
KB Swings
Reverse Crunches

Sounds alright I think.