Olympic Weightlifting 201

Training Training Logs
41

18-01-11

Rest day

42

Starting Dan John’s Southwood program.
Basically its 8-6-4 reps of each: power clean, military press, front squat, bench press. This will be performed four times per week. One additional day I will run.

Starting off today, will post the workout later.

43

19-01-11

Southwood day 1:

8-6-4
Power Clean @ 135#
Military Press @ 115#
Front Squat @ 155#
Bench Press @ 155#

Pull-Ups: 8-9-9-8-8=>42
Back Extensions: 10@25#-8-6@25#-4-2@25#

44

20-01-11

Southwood day 2:

8-6-4
Power Clean @ 140#
Military Press @ 115#
Front Squat @ 160#
Bench Press @ 160#

Good, front squats and bench press were quite hard.

45

21-01-11

Run, 45minutes easy pace.

8-6-4 Tomorrow and Sunday.

46

22-01-11

Southwood day 3:

Warm Up: 3 rounds @ 16kg kettlebell
8x goblet squat
8x swing
8x romanian deadlift

Then:
Snatches up to 115x1
OHS 95x5 115x5

8-6-4
Power Clean @ 145#
Military Press�?� @ 120#
Front Squat @ 165#
Bench Press 165#

Pull Ups:
3x10

47

23-01-11

Southwood 4:

Weight: 168# @ 5’10"

Warm up: 3 rounds @ 16kg kettlebell
8x goblet squat
8x swing
8x romanian deadlift

Then:
Snatches up to 2x1 @ 115#
OHS up to 2x5 @� 115#

8-6-4
Power Clean @ 150#
Military Press @ 120#
Front Squat @ 170#
Bench Press 8/6 @ 160# 4@165#

Pull Ups:
3x7

48

24-01-11

Warm Up: 4 rounds @ 16kg kettlebell
8x goblet squats
8x swing
8x romanian deadlift

Then: Shoulder Dislocates + Overhead Squats

49

25-01-11

Rest day

50

26-01-11

Warm up: 3 rounds @ 20kg kettlebell
8x goblet squat (123 pause at bottom)
8x swing
8x romanian deadlift
5x snatch (each hand)

Power Clean:
155x5
175x3
190x1

Military Press:
120x5
125x3
135x2

Front Squat:
180x5
190x3
200x2

Bench Press:
165x5
175x3
190x2

Deadlift:
265x5
365x3
405x1

51

27-01-11

Southwood^6

Warm up: 3 rounds @ 20kg kettlebell
8x goblet squat
8x swing
8x romanian deadlift

8-6-4

Power Clean: 155#
Military Press: 125#
Front Squat: 185#
Bench Press: 175#

52

28-01-11

Rest

53

29-01-11

3 mile run. Nice and easy.

54

30-01-11

8-6-4

Power Clean: 160#
Military Press: 125#
Front Squat: 185#
Bench Press: 175#

55

31-01-11

8-6-4

Power Clean: 165#
Military Press: 125#
Front Squat: 185#
Bench Press: 175#

Pull-Ups:
4x7

56

Last 2 days: Rest.

57

Today:

8-6-4

Power Clean: 165#
Military Press: 125#
Front Squat: 185#
Bench Press: 175#

Pull-Ups:
4x6

58

04-02-11

5-3-2^2

Bodyweight: 171lbs

Reality:

Power Clean: 165/185/200x1 (GIANT PR, about 30lbs)
Military Press: 125/135/145 (PR by about 20lbs. 1x Push Press, 1xStrict Press)
Front Squat: 180/200/220 (PR by 1Rep)
Bench Press: 170/190/200x1 (Same as old 1RM…not happy)
Deadlift: 285/365/415 MISS (FAIL…)

Alright 3/5 for PRs…
Still not happy.

59

4-5mile run.

60

Today:

5x5 Session 1:

Power Clean:
135/145/155/165/185

Military Press:
95/105/115/125/130

Front Squat:
145/155/165/175/185

Bench Press:
135/145/155/165/175

Deadlift:
250/275/300/325/350x3