Wednesday 11.6.2008
A. Bench press (pinky on the ring) 2x92.5kg, 2x2x97.5kg, 3x92.5kg, 4x90kg
B. One arm db row 8x51kg, 8x61kg, 15x51kg
C. Side laterals + front raises + bent over laterals 1x15-20
In the bench 2 reps with 97.5kg is PR. Last two weeks I’ll be doing singles.
Thursday 12.6.2008
A. Camber box squat (parallel) 3x88kg, 3x103kg, 3x108kg, 3x113kg
B. Rack pull (mid shin) 2x180kg, 2x200kg, 2x220kg (belt)
C. Leg press (narrow) 8x200kg, 6x230kg, 6x250kg, 6x260kg
D. Pulldown abs (one leg in front) 2x10-12
Rack pull felt heavy today but todays 2x220kg from the mid shin is PR. Next week I will either pull light or not at all and after that I will try to PR off the floor.
Friday 13.6.2008
A. Chins (narrow parallel grip) 5x20kg, 4x40kg, 3x45kg, 3x2x50kg
B. Military press (bb) 8x40kg, 8x45kg, 6x50kg, 6x55kg
C. Dips (wide) 10x20kg, 10x30kg, 18x15kg
Saturday 14.6.2008
A. Power clean 2x70kg, 2x75kg, 2x2x80kg + 2x3x75kg (hang)
B. Front squat 2x95kg, 1x105kg, 1x110kg
C1. Reverse hypers 12x50kg, 12x60kg, 12x70kg
C2. Leg raises 3x15
D1. Lying leg curls 2x10
D2. Leg extensions 2x15
Good PR today in power clean did 2 sets of 2 reps with my previous 1RM.
In the front squat I tied with my previous PR but this time I did it without belt or wrist wraps (and deeper than before). Was not very easy repetition but been training hard quite long so it doesn’t really matter.
Right now I’m thinking that next week I should probably take it relatively easy since I’ll be testing my max week after that.
Sunday 15.6.2008
A. Floor press (narrow) 5x70kg, 3x80kg, 2x85kg, 1x90kg, 5x80kg
B1. Pulldown (wide overhand grip) 10x65kg, 10x75kg
B2. Pushdown 2x15
C1. Chest supported row (seated) 2x12x40kg (per side)
C2. Db flyes 2x20
Wednesday 18.6.2008
Today I did a preparative workout for the max test to come. My bodyweight was at 75.7kg (pretty much all time high for me).
A. Back squat 1x110kg, 1x120kg, 1x125kg (b), 1x130kg (b)
B. Bench press 1x85kg, 1x95kg, 1x100kg (paused on chest)
C. Deadlift 1x170kg, 1x190kg
Weights didn’t feel too heavy today. Looking forward to setting new PR’s.
Friday 20.6.2008
Did a light workout today for the whole body. Sunday I will be testing my max in squat, bench and deadlift.
A. Power snatch 3x2x50kg (1 rep from the hang 2nd off the floor)
B. Power clean + front squat + military press 3x(1+2+1)x50kg
C1. Floor press 3x6x60kg
C2. Bent over row 3x12x60kg
D. Box squat (low) 3x5x60kg
E1. Pullups 2x8
E2. Dips 2x15
F1. Leg curl 2x10-15
F2. Leg extension 2x15-20
F3. Situps 2x15-20
F4. Hypers 2x20-30
Today showed that hard and programmed training yields success. Set some nice PR’s today in all lifts. My bodyweight was precisely 75kg today.
A. Back squat
1x125kg (knee sleeves and belt)
1x135kg PR (knee sleeves and belt)
1x140kg PR (knee sleeves and belt)
B. Bench press (pinky on the ring)
1x95kg
1x105kg PR (wrist wraps)
1x107.5kg PR (wrist wraps and belt)
C. Deadlift
1x180kg
1x200kg
1x220kg PR (belt)
So compared to previous records I got
+10kg in squat, +7.5kg in bench, +20kg in deadlift (although I did 2 reps with 200kg before). So my total went from 430kg to 467.5kg (up by 37.5kg).
I was surprised how easy the 220kg (5 plates per side) deadlift was. No problems with the grip (I use the mixed grip) even though I did all my heavy pulls with straps in training except for the warm-ups last wednesday. Next landmark in deadlift will be 500lbs (which is less than 7 kg more).
Since on the last cycle I concentrated on powerlifts and worked olympic lifts only once per week I thought the next period should be focused on the olympic lifts and also on chins and dips.
The split that I’ll be using during the next cycle will be as follows:
Day 1: power snatch, chins, dips
Day 2: power clean, push press, front squat, romanian deadlift
Day 3: bench press, rows
Day 4: power snatch, back squat
Day 5: push press, chins, dips
Day 6: power clean, front squat, snatch pulls
The 6 day schedule will be done in one week with 7th day as rest. If I feel tired I will schedule more rest days as needed. Also I might add some assistance work to the schedule if I don’t feel too beaten up.
As for the sets, reps and weights I don’t like to plan them too precisely. But I will work with low reps (1-3) in most lifts. My goals are to set some good PR’s in snatch, clean, push press, front squat, chins and dips. Also I’d like to stabilise the gains I made in squat, bench press and deadlift during the last program.
I’ll be using this program at least till the end of July and might continue using it in August if it feels good.
I’ll be starting from day 1 today. There will be a small break in training between 28.6-3.7 as I’ll be in Athens (Greece).
Monday 23.6.2008
A. Power snatch 3x50kg, 2x55kg, 1x60kg + from the hang 3x2x55kg
B. Pullups (wide) 5x20kg, 3x30kg, 2x2x40kg, 3x30kg, 5x20kg
C. Dips (narrow) 10x20kg, 10x35kg, 30xbw
Snatches felt pretty good today.
Tuesday 24.6.2008
A. Power clean 2x70kg, 1x75kg, 1x80kg, 1x82.5kg PR
B. Power clean from rack (above the knee) 3x2x75kg
C. Push press 4x60kg, 2x4x70kg
D. Front squat 2x90kg, 1x100kg, 1x105kg, 2x95kg
E. Romanian deadlift 4x10x110kg
Wednesday 25.6.2008
A. Bench press (medium) 2x90kg, 1x95kg, 1x100kg, 3x3x90kg
B. Seated row (narrow) 10x90kg, 8x100kg
C1. Tate press 2x15-20
C2. Db curls 2x10-12
Finished the workout with some rotator cuff work.
My medium grip in bench is thumbs length from the smooth.
I had to take a rest day yesterday cause my traps and hams were really sore…so I did worth of 2 days sessions today.
Friday 27.6.2008
A. Power snatch 2x50kg, 3x2x55kg
B. Power snatch from hang 2x3x50kg
C. Back squat (high bar) 3x100kg, 3x105kg, 3x110kg
D. Push press 5x60kg, 5x65kg, 5x60kg
E. Chins (narrow) 5x20kg, 5x35kg
F. Dips 3x10x20kg
I’m back from Athens and back to my regular routine. Didn’t do any training for a week cause it was too hot (over 30 degrees Celsius every day).
Saturday 5.7.2008
A. Power clean 2x75kg, 3x2x80kg, 2x75kg
B. Front squat 2x100kg, 2x105kg, 2x6x85kg
C. Snatch pull 6x50kg, 6x55kg, 6x65kg, 6x70kg
Sunday 6.7.2008
A. Power snatch (reps: 1st floor 2nd hang) 2x50kg, 2x52.5kg, 2x2x55kg
B. Hang power snatch 2x3x50kg
C. Dips (narrow) 8x20kg, 6x40kg, 2x4x50kg
D. Pullups (wide) 6x20kg, 4x30kg, 2x40kg
Snatches felt a bit slow/heavy today.
Wednesday 9.7.2008
A. Power clean (from the rack above the knee)
3x70kg, 3x75kg, 2x77.5kg, 2x80kg, 1x82.5kg, 1x85kg PR
B. Push press
8x50kg, 6x60kg, 4x70kg, 2x75kg
C. Front squat
2x90kg, 1x100kg, 1x105kg, 1x110kg
D. Romanian deadlift
10x110kg, 3x10x120kg
Cleans felt good today so I ended up with a 5kg PR in the power clean (from the rack) today. And anyway I’ve only done 82.5kg off the floor so clearly I should be good for more (off the floor).
Thursday 10.7.2008
A. Bench press (medium)
4x80kg, 2x90kg, 1x100kg, 0x102.5kg, 2x3x90kg + narrow grip 15x60kg
B. Seated row (narrow)
10x90kg, 8x100kg, 6x110kg, 6x115kg PR
C1. Tate-press 2x20
C2. Hammer curl 2x15
Too long break (2 weeks) since the last bench session…so no wonder I sucked today. Pretty happy about the easy PR in seated rows…so the whole workout didn’t suck.
Friday 11.7.2008
A. Hang power snatch 2x50kg, 1x55kg, 1x60kg
B. Power snatch 2x2x55kg
C. Back squat (high bar) 5x90kg, 5x100kg, 3x110kg, 2x115kg
D1. Hypers 3x15
D2. Pulldown abs 3x15
Saturday 12.7.2008
A. Push press 5x50kg, 5x60kg, 5x62.5kg, 5x65kg
B. Chins 3x3x40kg
C. Dips 10x20kg, 10x35kg, 10x30kg
Sunday 13.7.2008
A. Power clean 2x75kg, 2x80kg, 2x82.5kg PR, 1x85kg, 1x80kg, 2x1x85kg
B. Front squat 3x90kg, 2x100kg, 1x110kg
C. Snatch pulls 6x55kg, 6x60kg, 6x70kg, 6x75kg
I watched today’s cleans from the video and I’m still bending my arms when I’m positioning myself for the final explosive pull phase. I’m losing all the speed from my first pull and the bar basically comes to a stop just before the final pull.
Front squats felt heavy today…this front squats done twice per week heavy (working up to or over 90% weights each time) doesn’t seem to be working for me…or maybe I just need more variation as I’m not really built to squat either. But I’ll give this a shot for one more week and after that I’ll switch my routine (probably back to front squatting just once per week).