August 24, 2010
Different warm-up:
Full Snatch + Snatch escape
1, 1 x bar x 3
1, 1 x 55 x 3
1, 1 x 65 x 3
3-postion (full) snatch:
1 + 1 + 1 x 75
Snatch from floor
75 x 2
85 x 2
95 x 2 #2 was P. Snatch
105 x 2 #2 was P. Snatch
115 Press out P. Snatch
Pull
125 x 5
145 x 4
165 x 3
Front Squat
140 x 5
150 x 4
160 x 3
1 hr
August 25th (or 6th?), 2010
Warm-up (trying to keep it light, and lower reps)
bar x 1 + 1 + 1. Clean and PP
65 x 1 + 1 + 1. PP, PJ, SJ
Clean
85 x 2 PJ, SJ
105 x 2 SJ on 2
125 x 2 " " "
145 x 2 Sloppy power clean, no jerk
Pull
165 x 5
175 x 4
185 x 3
HLR
4, 4, 3.5 (shins to bar), 4, 4 (Knee tuck)
50 minutes
August 27th (or 6th or 8th?)
SG PP BN
65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3
Sn. escape
45 x 3
55 x 3
65 x 3
Snatch deadlift (up to high hang)
155 x 5
165 x 4
175 x 3
185 x 3
195 x 3
Pullup
8 + 1 + 1
45 minutes
August 30, 2010
Snatch
45 x 3 (high hang, full)
Singles from floor:
65, 75, 85, 95, 105 x 2 (Power Snatch, couldn’t get under), 115 (P. Snatch)
Clean & Jerk
95
115 x 2 (1st jerk sucked)
135 (no jerk)
Snatch 95 x 4 (didn’t get under on last one, then strained something because I held on while dropping)
KB Presses
L: 16 x 5, 20 x 3, 24 x 1
R: 20 x 5, 24 x 1, 28 x 1
50 Minutes
Sept 6, 2010
I took a week off of the O. lifting to let that injury heal (think it’s my right obliques). I also don’t have a gym at the moment, and wanted to shop around a bit.
My obliques are still tender, especially in the morning, but I’ve been able to do some practice with the kettlebells I bought (8, 12, 16, 20 and 24. I got this set to try and help me get going as a personal trainer) throughout the week.
Today I started the RKC Rite of Passage with a 20 kg kettlebell and bodyweight for pullups (I did the 1st 2 rounds with a 8 kg bell around my waist, but I barely got the 3rd rep of ladder #2).
I did 5 1,2,3 ladders no problem. (Felt a little slow on the last triple of pullups and left hand presses)
Rolled dice, got a 9 for conditioning. Got 167 swings in 9 minutes.
For Wednesday (Light day), I think I’ll drop just 1 rung, then go with 3 on Friday for my Medium day. Next Monday, I’ll try for 5 rounds of 1,2,3,4.
My variety days are going to consist of mainly left hand KB practice (light C&P’s and Snatches), as well as PVC work for my BB Snatch flexibility. Also going to GTG pistols, at least until I decide on an O. Lifting gym, at which point, I’ll perform just the main lifts, and keep the KB work as is for my strength and conditioning.
Sept. 8, 2010
Easy Day
20 kg Clean & Presses + BW Pullups
5 rounds of 1,2
37 Snatches in 7 minutes. My snatches suck at this weight, would’ve liked to have gotten around 50.
Sept. 10, 2010
Medium Day
20 kg Clean & Presses + BW Pullups
5 rounds of 1,2,3
93 Swings in 4 minutes.
I haven’t been logging here in a while, but I have been training. September was the RKC ROP workouts exclusively, October I added 3 x 5 squats 3 days a week. I got through the 5 rung ladder workout with the 20 kg bell mid-October, then moved on to the 24 kg for a couple weeks. Squats went from 175 x 5 to 190 x 5.
I want to do a powerlifting meet in late January. For now, I’m working with a modified Bill Starr 5 x 5. I’m only doing 3 reps on power cleans, and the heavy power clean day is now heavy deadlift day. Numbers right for my last heavy days are:
195 x 5 Squat
165 x 5 Bench
275 x 5 Deadlift
I’m going to add 5 pounds per week on squats and bench, and 7.5 on deads. I’m not going to be pushing power cleans to the limit, as they’re really recovery for deads. So far, I’ve gone up to 135 x 3 (light), and 140 x 3 (medium).
Today’s workout:
Bench (heavy):
55 x 5
115 x 5
132.5 x 5
148.75 x 5
165 x 5
Power clean (medium):
45 x 3
80 x 3
100 x 3
120 x 3
140 x 3
Squat (light):
65 x 5
95 x 5
115 x 5
135 x 5
155 x 5
After 4 weeks of this I’m going to test my 1RMs. Then, I’ll most likely switch to a program where my 1RMs are tested more often. I’m thinking either 5/3/1 for powerlifters, or the Texas Method, with some of the Friday’s as 1RMs and some as 5RMs.
Nov. 5, 2010
Heavy Deads, light Bench, medium Squats
Deadlift:
98.75 x 5
197.5 x 5
226.25 x 5
253.75 x 5
282.5 x 5 Good lift, moving up to 290 next week
Bench Press:
57.5 x 5
82.5 x 5
98.75 x 5
115 x 5
132.5 x 5
Squats:
68.75 x 5
117.5 x 5
136.25 x 5
156.25 x 5
175 x 5
Nov. 8, 2010
Power Clean
45 x 3
75 x 3
95 x 3
115 x 3
135 x 3
Squat
70 x 5
140 x 5
160 x 5
180 x 5
200 x 5
Bench Press
57.5 x 5
98.75 x 5
115 x 5
132.5 x 5
148.75 x 5
Nov. 10, 2010
1a. Bench Press
60 x 5
118.75 x 5
136.25 x 5
152.5 x 5
170 x 5
1b. DB Power Curl
35 x 6
40 x 6
45 x 6
50 x 6
Power Clean
45 x 3
75 x 3
105 x 3
125 x 3
145 x 1
Squat
70 x 5
100 x 5
120 x 5
140 x 5
160 x 5
Nov. 12, 2010
Deadlift
101.25 x 5
202.5 x 5
232.5 x 5
261.25 x 5
290 x 5
Bench Press
60 x 5
85 x 5
102.5 x 5
118.75 x 5
136.25 x 5
Squat
70 x 5
120 x 5
140 x 5
160 x 5
180 x 5
EZ-bar Preacher Curl
47.5 x 6
57.5 x 6
67.5 x 6
72.5 x 6
Nov. 15, 2010
Power Clean
45 x 3
75 x 3
95 x 3
115 x 3
135 x 3
Squat
70 x 5
143.75 x 5
163.75 x 5
185 x 5
205 x 5
3A. Bench Press
60 x 5
102.5 x 5
118.75 x 5
136.25 x 5
152.5 x 5
3B. Incline DB Curl
22.5 x 6
25 x 6
27.5 x 6
30 x 8
Nov. 17, 2010
I actually weighed the bar I’ve been using and it’s only 40 pounds, so my numbers for the last few weeks are all 5 pounds lighter than posted.
Nov. 17th workout (correct weights):
1A. Bench
56.25 x 5
117.5 x 5
135 x 5
152.5 x 5
170 x 5
1B. DB Power Curl (between sets 3,4,5 on bench)
35 x 8
40 x 8
45 x 8
Power Clean
40 x 3
70 x 3
100 x 3
120 x 3
140 x 3
Squat
66.25 x 5
97.5 x 5
117.5 x 5
138.75 x 5
158.75 x 5
Nov. 19, 2010
2A. Bench
56.25 x 5
82.5 x 5
100 x 5
117.5 x 5
135 x 5
2B. Preacher Curl
42.5 x 6
57.5 x 6
67.5 x 6
77.5 x 3
Nov. 22, 2010
Power Clean
40 x 3
70 x 3
90 x 3
110 x 3
130 x 3
Squat
68.75 x 5
142.5 x 5
162.5 x 5
183.75 x 5
205 x 5 (Took a few breaths between 4 and 5)
3A. Bench Press
56.25 x 5
100 x 5
117.5 x 5
135 x 5
152.5 x 5
3B. Incline DB curl
20 x 6
25 x 6
25 x 6
30 x 10
Nov. 24, 2010
1A. Bench
57.5 x 5
121.25 x 5
138.75 x 5
157.5 x 5
175 x 4
1B. DB Power Curl
40 x 6
40 x 6
45 x 6
50 x 6
Power Clean
40 x 3
70 x 3
100 x 3
120 x 3
145 x 3
Squat
68.75 x 5
100 x 5
121.25 x 5
142.5 x 5
132.5 x 5
Nov. 26, 2010
2A. Preacher Curl
47.5 x 5
57.5 x 5
67.5 x 5
67.5 x 5
67.5 x
2B. Bench
57.5 x 5
85 x 5
102.5 x 5
121.25 x 5
138.75 x 5
Dec. 1, 2010
Tested my 1RMs this week (Squat Monday, Bench Yesterday, Deadlift Today)
Squat: 250
Bench: 190 (disappointed with this, 180 with a pause was easy, then failed at 200)
Deadlift: 340
BW is around 160 right now
So, the 4 weeks of Bill Starr 5 x 5 went pretty well, only stalled in week 4. I’m going to start on the Texas Method this Friday with Squat and Military Press 5RMs, and Speed Deads instead of Power Cleans.
Going to do the program pretty close to how Rippletoe layed it out in his article here. I’m doing the speed deads because I think it will have more carry over to the deadlift, and I’m going to do a PL meet at the end of January. I also want to learn to do the O-lifts proper, so I don’t want to mess up my full clean by doing too many power cleans.
Also considering doing DE work for the Squat and Bench on the recovery day. And, Fridays’ squat/bench and Mondays’ DLs will test different rep maxes each week (on the big three: 5,3,1, then probably 5,3,1,3,1 leading up to the meet; Military Press I’ll keep at 5 each week)
Going to pick load’s fairly conservative to start, and try to take bigger jumps. Going to start at 85% for the 5x5’s, and 95% of last Friday’s DL. Will add 5, 7.5, and 10 lbs respectively each week. Hopefully by week 3 this will be getting pretty hard, and week 4 will be close to missing reps. After that I’ll deload by dropping to 3x3 with the same weight, then push it up from there in the weeks leading up to the meet. I’m gonna take a look at the numbers soon, right now I’m too tired.
Dec. 3, 2010
Parallel Box Squat
bar x 5
90 x 5
130 x 3
155, 180, 200, 220, 230 x 1
240 → fail
Military Press
bar x 5
65 x 5
90 x 3
110 x 5 (Max, grinded out the last couple)
Neutral grip pullup
BW x 13 (max)
Speed Deads
170 x 1 x 8