Olympic Weightlifting 201

Training Training Logs
61

Alright will update.

Not putting in the one from two days ago.
Heres today:

Power Clean: 95/115/135/155/175
Military Press: 85/95/105/115/125
Front Squat: 115/135/155/175/205
Bench Press: 90/115/135/155/175
Deadlift: 175/205/225/245/265

62

11-02-11

Power Clean: 65/95/115/135/145
Military Press: 65/75/85/95/105/115
Front Squat: 95/105/125/145/165
Bench Press: 65/95/115/135/145
Deadlift: 135/160/185/200/225

63

Yesterday:

4-5 miles. Fast pace.

64

Alright.
I decided I didnt like 5x5 and moved on to going back to 5/3/1.
Started today with bench.

Warm-Up: 5-10-15-20-15-10-5 Swings @ 16kg Kettlebell

Bench:
125x5
145x5
155x10

Assisstance Work:
5x8 Bench Press @ 115
5x8 Bent Over Row @ 95

65

Deadlift:

Swings: 5-10-15-15-10-5 @ 35#

Warm Up: Cleans:
115x5
135x3
155x1x1x1

Deadlift work sets:
235x5
270x5
305x9

Assisstance Work:

5x15 Decline Situp
5x8 Romanian Deadlift @ 160
5x10 Back Extensions

All supersetted.

Farmers Walks:
2x Corridor Length @ 135 total
2x Corridor Length @ 125 total

66

Today: Sprints

5-10-15-20-15-10-5 Swings @ 35

4x400m.

67

Today: Rest
Tomorrow: Press

68

Today:

5-10-15-20-15-10-5 Swings @ 35

Press:
95x5
105x5
115x9

Assisstance Work: (All 5x10)
Dips
Pull Ups
Press @ 75

69

Front Squat day:

5-10-15-20-15-10-5 Swings @ 35 (Will move up to 45 next week)

Front Squat:
125x5
150x5
170x9

Assisstance:

5x10 Back Squat @ 115

Supersetted:

Ankles to bar (8,8,6,6,6)
Glute Bridges 5x8 @ 115

70

Week 2:

Swings: 5-10-15-20-15-10-5 @ 45

Bench Press:

130x3
145x3
165x8

5x10 Supersetted:

Bench Press @ 115
Bent Over Row @ 105

71

Deadlift day !

Swings: 5-10-15-15-10-5 @ 45

Cleans:
125x3
145x3
165x3

Deadlift:
250x3
295x3
325x6

Assisstance Work:

5x15 Decline Situp
5x8 Romanian Deadlift @ 160
5x10 Back Extensions

All supersetted.

Farmers Walks:
4x Corridor Length @115 total

Corridor Length: roughly 50meters

72

Yesterday: Press
Swings: 5-10-15-20-15-10-5 @ 45

Press:
100x3
110x3
125x5

Dips/Pull Ups: 5x10
Press: 5x10 @ 70

73

Yesterday: Press
Swings: 5-10-15-20-15-10-5 @ 45

Press:
100x3
110x3
125x5

Dips/Pull Ups: 5x10
Press: 5x10 @ 70

74

Today: Front Squat

Swings: 5-10-15-20-15-10-5 @ 45

Front Squat:
145x3
160x3
185x7

Assisstance:

Back Squat: 5x10 @ 115

Then:
Glute Bridge 5x8 @135
Ankles to Bar 5x6

75

Bench Press from two days ago!

5-10-15-20-15-10-5 Swings @ 45

Bench:
145x5
160x3
180x6

Assisstance: 5x10
Bench @ 115
Bent Over Row @ 95

76

Deadlift from today:

5-10-15-10-5 Swings @ 45

Power Cleans:
135x5
150x3
170x1

Deadlifts:
275x5
310x3
350x4

Assisstance:
5x8 Romanian Deadlift @ 155
5x8 Back Extension
5x15 Decline Situp

77

Mondays workout:

Snatch. 4x2 @ 50kg

Clean. 4x2 @ 60kg (1 Power Clean, 2 Push Jerks)

Snatch pull. 3x2 @ 70kg

Squat. 3x2 @ 100kg

78

Today:

Power Snatch. Work up to max. 1 @ 60kg

Clean. Work up to max. 1 @ 70kg (2 Squat Cleans, 1 Jerk)

Clean Pull. 4x2 @ 100kg

Squat. 3 @ 90kg, 1@ 110kg, miss @ 115kg, 3 @ 90kg

79

Rest day today. Back to lifting tomorrow.

80

22-07-2011

As my iranian lifting partner told me when I walked into the gym “today, maximum!”:
(sets) reps.

Snatch. 2x1 @ 40kg, 1 @ 50kg, 2x1 @ 60kg, 1 @ 65kg (15kg PR)

Power Clean. ? @ 20kg, 3 @ 40kg, 2 @ 50kg, 1 @ 60kg, 1 @ 65kg, 1 @ 70kg, 1 @ 80kg, 1 @ 70 (2 Jerks), 1 @ 50kg (4 Jerks)

Snatch Pull. 1 @ 70kg, 3x2 @ 90kg

Front Squat. 2x3 @ 70kg, 1 @ 90kg, 1 @ 100kg, 1 @ 110kg (5kg PR), 2x2 @ 90kg