Another Training Log

[kiloamp]

Hi all,

I've been meaning to start a training log. Hopefully it will inspire me to get my butt moving.

A little background, I'm an Olympic lifter and have been competing for around 18 years (I'm 38 ... ouch.) I started as a Powerlifter but only did that for a few years 15-18.

Best lifts (non-chemically enhanced ):

Powerlifting as a 181 (official lifts recorded 1982 Virginia):

Squat 550
Bench 390 (raw)
Deadlift 630

Olympic Lifting made as 91Kg / 200Lbs (class no longer exists):

Snatch: 130 Kg or 286Lbs
Clean & Jerk: 162.5Kg or 357Lbs

Power Snatch 110 Kg or 242Lbs
Power Clean 145 Kg or 319Lbs

Front Squat 180 Kg or 396Lbs
Back Squat raw Olympic Lifting Style (? Around 210Kg)

GOAL:

World Master Record for Snatch and Clean and Jerk in either 85Kg or 94Kg. Not sure if they have changed recently but both are right at my PRs so it is doable.


Currently, I'm nursing a couple injuries: a bad hip and strained bicep (interesting combo). The hip doesn't stop me from doing too much but it is aggravating. The bicep on the other hand keeps me from doing quite a bit most namely cleans. Surprisingly, snatches aren't a problem.

So all that being said, here's how today's workout went:

Front Squat:

135Lbs x 5
225Lbs x 5
295Lbs x 5
325Lbs x 3

Leg Extension: 150Lbs x 10 x 2

Leg Curl: 95Lbs x 10 x 2

Standing Military Press:
135 x 5
185 x 5 x 2

Bent Over Rows: 200Lbs x 8 x 2

Hanging Crunches x 20

Dips x 20

Just a little GPP work.

 

[kiloamp]

Next three Macrocycles:

Current,

Macrocycle1 (Sep1 - Dec31) (Moderate Intensity and Low Volume)

Mesocycle(1,1) (Sep1 to Oct 1)
Active Rest

Mesocycle(1,2) (Oct 1 to Nov 30)
GPP & Pre-Comp

Mesocycle(1,3) (Dec1 to Dec31)
SPP & Comp

Macrocycle 2 (Jan1 to May 15) (Moderate Intensity and High Volume)

Macrocycle 3 (May16 to Aug30) (High Intensity and Mod Volume)

 

[kiloamp]

Microcycle(1,2,2)

Wednesday

AM

Incline Hyperextensions x 20 reps.
Pushups with handles x 20 reps.

PM

Warmup w/ bar

PowerSnatch: 60kg x 3
PowerSn + Overhead Squat: 60kg x (3+3) x 3
Snatchgrip Shrug + Muscle Sn: (3+1) x 2
PowerSnatch: 82.5Kg x 3 x 2
PowerSnatch: 90Kg x 2 x 2
Snatch: 95Kg x 1 x 2
Snatch: 100Kg x 1 x 2
Snatch Pull: 112.5Kg x 3, 122Kg x 3 x 3

 

[kiloamp]

Thursday Off

Friday

PM

Warmup

Supersets of Hack Squat and Leg Press:

HS: Empty Machine x 8
LP: 200 x 8
HS: 90Lbs x 8
LP: 400 x 8
HS: 180 x 8
LP: 600 x 6
HS: 90 x 8
LP: 600 x 6 x 2

Good Mornings:
135 x 6
225 x 6 x 3

Chambered Bar Bench (close grip full range)
135 x 6
225 x 8 x 2
245 x 6 x 2

Bentover rows:
200 x 6

Dips x 20

Hanging Leg Raises x 10

Empty Bar Technique work

 

[kiloamp]

Saturday

Inclined hyperextensions:

w/o weight x 20
with weight 50Lbs x 20
w/o weight x 20

Pushups with handles x 20 x 2
crunches x 20

stretching

 

[kiloamp]

Sunday

PM

Warmup
stretching
Technique work w/ empty bar

Power Sn: 60kg x 3
Power Sn + Overhead Squat: 60kg x (3 + 3) x 2
Sn grip Shrug + Shrug sn: 60Kg x (3 + 1) x 2
Power Sn: 82.5Kg x 3, 90Kg x 3, 95Kg x 1
Power Sn + Sn: 95Kg x (1 + 1) x 3

Power Clean + Hang P. Clean + Jerk:
95Kg x (1 + 2 + 1), 100Kg x (1 + 2 + 1)

Power Clean + Jerk: 112.5 x (2 + 1) x 2

Snatch Grip RDLs: 112.5 x 5, 122.5 x 3,4,3


Tonight I felt pretty strong. I was a bit surprised to get a third rep on the 90Kg Power Snatch. Bicep is still injured and it keeps me from doing anything too heavy in the clean. Patilla (?) tendon of my left knee is sore. I've probably been getting carried away with those hack squats. Quads have been filling out more than ever before so I must be doing something right. Moving into my SPP / Comp. phase of my training but I don't have a meet to train for in January. I may just extent the GPP & Pre-comp. work through December and the holidays and look for a meet in Feb.

 

[kiloamp]

Mesocycle (1,3) SPP & Comp. (Mod Intensity and Light Volume)

Monday Dec 1.

Off Day,

Incline Hyperextensions w/ no weight x 30
Pushups with handles x 20
Roller (abs.) x 10

 

[kiloamp]

Tuesday

PM

Stretching
Back Squats: 135Lbs x 5, 225 x 5, 295 x 5, 345 x 5 x 2
Push Press: 135Lbs x 5, 185 x 5, 205 x 4 x 3

Supersets of Leg Extension and Leg Curl:
LE: 170Lbs x 10
LC: 95Lbs x 6
LE: 170Lbs x 10
LC: 95Lbs x 6

Hip Flexor: 50 x 8
Hip Extensor: 90 x 8

Calf Raises w/ Shrugs (machine): 420Lbs x 8

Pullups (assisted because of injury) x 10

Comments:
After watching the training hall tapes posted by CCJ, I noticed that my back squat stance has gotten wider than idea. I've narrowed my stance which actually feels better on my sore hip.

 

[kiloamp]

Wednesday Off

Thursday:

Noon (lunch break not much time):

Alternating Sets of Hack Squat and Leg Press:

HS: 0 x 10
LP: 200 x 8
HS: 90 x 8
LP: 400 x 8
HS: 180 x 8
LP: 600 x 6

Chambered Bar Bench Press: 135 x 8, 225 x 6 x 2

Cable Row: 190 x 8 x 2

Hanging Leg Raises: x 8

 

[chewyxrage]

interesting read, keep it up....

 

[kiloamp]

interesting read, keep it up....

Thanks ChewYxRage, it's kind of tough working around injuries but I am getting stronger

 

[kiloamp]

Friday Dec. 5 (off day)

AM

Inclined hypers: 50Lbs x 10
Crunches x 20

PM

Inclined hypers x 20
Roller (Abs) x 10
Pushups with handles x 20

 

[kiloamp]

Saturday:

PM

Warmup w/ bar
P. Snatch: 60kg x 3
Shurg Snatch: 60Kg x 3 / 2
P. Snatch + Overhead Squat: 60 x (3 + 3) / 2
P. Snatch: 82.5Kg x 3, 90Kg x 2 / 2
P. Snatch + Snatch: 95Kg x (1 + 1) / 3

P. Clean + Hang P. Clean + Jerk: 95Kg x (1 + 2 + 1), 105Kg x (1 + 2 + 1), 112.5Kg x (1 + 1 + 1)

P. Clean + Jerk: 117.5Kg x (1 + 1)

RDLs: 145Kg x 5, 155Kg x 5, 160Kg x 4

Dips x 15

Workout went fairly well. Left bicep is holding me back Since I train the Olympic lifts in a friend garage, I can't drop the weights. That more than anything is where the bicep hurts. The other injuries feel like they are getting better i.e. hip and shoulder.

 

[kiloamp]

Sunday

AM

Warmup w/ bar

Back Squat (Olympic Style):
135Lbs x 5 / 2, 225 x 5,
315 x 5, 365 x 2, 315 x 5, 375 x 2, 315 x 5

Military Press: 135Lbs x 5, 155 x 5, 175 x 5
Push Press: 185 x 5, 205 x 4

Machine Rows: 200Lbs x 8,5

Machine Calf Raises & Shoulder Shrugs: 420Lbs x 8 / 2

Hip Extensors each leg: 120Lbs x 8

Hip Flexors: 50Lbs x 8

If I were a football player, they would have me on injured reserve. My body is a wreck! Trying to work around injuries but I have so many right now, it's hard to do. Oh well, woe is me

 

[kiloamp]

Monday Dec. 8 (off Day)

AM

Incline Hyperextensions w/ weight: 50Lbs x 15
pushups with handles x 25
Roller (abs) x 5 (I had to stop still at 5 reps because I was still sore from other day. Will have to keep these things up because I've discovered a definite weakness)
Crunches x 20

 

[kiloamp]

Tuesday

Noon

Alternating Sets of Leg Press and Hack Squats:

LP: 200Lbs x 8
HS: 0 x 6
LP: 400 x 6
HS: 90 x 6
LP: 600 x 6
HS: 180 x 6
LP: 400 x 8

Chamber Bar Bench Press Close Grip: 135Lbs x 8, 225 x 8

Good Mornings: 135Lbs x 6, 205 x 6, 275 x 6

Assisted Pullups x 12

Dips x 20

 

[kiloamp]

Wednesday Dec 10th

PM

Warmup

P. Snatch 60Kg x 3
P. Sn + Overhead Squat: 60Kg x (3 + 3) / 2
Snatch grip shrug + shrug snatch: 60Kg x (3 + 2) / 2
P. Snatch: 82.5Kg x 3, 90Kg x 2
P. Snatch + Snatch: 95Kg x (1 + 1) / 2
Snatch: 100Kg x 1, 1, 2

Power Clean + Hang Power Clean + Jerk: 100Kg x (1 + 2 + 1), 112.5 Kg x ( 1 + 1 + 1) / 2

Felt okay tonight. Noticed I'm putting a lot of size on my upper body, looks like the 85Kg class is history Snatch felt pretty good. Was able to double the last set of 100Kg without any trouble.

 

[kiloamp]

Thursday

PM

Front Squat: 135Lbs x 5, 225 x 5, 295 x 5, 345 x 1, 305 x 2, 345 x 1, 295 x 5, 225 x 5

Behind Neck Push Press Snatch Grip: 135Lbs x 5, 155 x 5, 185 x 5, 205 x 5

Cable Rows: 200LBS x 6
Hip Rotator each leg: 110Lbs x 8
Hip Flexor: 50 x 8
Hip Extensors: 90 x 8

Assisted Pullups wide grip (-40Lbs) x 10

Stack Machine Calf Raise with Shoulder Shrug: 440Lbs x 8 / 2

Comments: I have a cold which makes breathing a bitch. Left knee patilla tendon very sore, took a while to warm up. Behind neck push presses very easy, probably could have done 225 for 5 but thought I'd better give the knee a break.

 

[kiloamp]

Saturday

AM

Warmup

Power Sn + Hang Power Snatch: 60Kg x (1 + 2)
Power Sn + Overhead Squat: 60Kg x (3 + 3)
Power Sn + Hang Power Snatch + Overhead Squat: 60Kg x (1 + 2 + 2)
Power Sn: 82.5Kg x 2 / 2
Power Sn: 90Kg x 2 / 2
Power Sn + Snatch: 95Kg x ( 1 + 1 )
Power Sn: 90Kg x 2, 90Kg x 1, 90Kg x 1
Power Clean + Hang P Clean + Jerk: 100Kg x (1 + 2 + 1), 110Kg x (1 + 1 + 1)

Comments: Tough day! Brought my digital camera to record some lifts, bad day for that because I didn't have any lifts worth watching again.

 

[kiloamp]

Sunday and Monday Off

Needed a break.

 

[kiloamp]

Here's the Vid from the other day's terrible snatch workout. Man I looked slow. Arms were bending during the pull, maybe protecting the sore bicep. Jumping forward on those shrug snatches. Power snatch not that powerful

http://www.websamba.com/kiloamp/workout_12_13_03.wmv

 

[kiloamp]

Tuesday

Noon (lunchbreak)

Alternating sets of Leg Press and Hack Squats

LP: 200LBS x 8
HS: 0 x 8
LP: 400Lbs x 8
HS: 90Lbs x 6
LP: 600Lbs x 6
HS: 180Lbs x 6
LP: 200Lbs x 10

Chambered bar bench press:

135Lbs x 8
225Lbs x 6 / 2

Cable Rows: 200Lbs x 6 / 2

Assisted Pullups -45Lbs x 12

Dips x 16

Hanging leg raises x 10

 

[kiloamp]

Wednesday Off

Thursday 12/18/03 Cycle (1,3,2)(Macro, Meso, Micro)

PM

warmup

PowerSn: 60Kg x 3 / 2
PowerSn + Overhead Squat: 60Kg x (3 + 3) / 2
SnatchShrug: 60Kg x 3 / 2
PowerSn: 82.5Kg x 3, 90Kg x 1~, 90Kg x 1~

~ signifies a miss

Snatch Grip RDL: 130Kg x 4 / 2, 140Kg x 2, 140Kg x 3

Video of RDLs

http://www.websamba.com/kiloamp/snatchgripRDL.wmv

comments: I'm pretty sure I have the flu. It's been going around and I think now it's my turn. Joints are sore, muscles ache. If it wasn't for recording the workout on camera, I probably would have left.

 

[kiloamp]

Thursday Off

Friday

I'm just going to hit highlights till the holidays are over.

Leg Press
Good Mornings
PushPress see Vid
Hip Extensors and Flexors
Assisted Pullups
Dips

http://www.websamba.com/kiloamp/pushpress205lbs.wmv

 

[kiloamp]

Sunday

Garage:

Snatch Workout see Video

Gym:

Chambered Bench
Leg Extension
Leg Curl
Dips
Curls

http://www.websamba.com/kiloamp/workout_12_21_03.wmv

 

[kiloamp]

Saturday 12/27/03

Coming to the end of the Macrocycle and finishing with a whimper. Been struggling with injuries but starting a new phase of training so hopefully I'll get healed up soon.

Warmup with backsquats: 135Lbs x 6 / 2

Hack Squats and Leg Presses:

HS: 0 x 8
LP: 200 x 8
HS: 90 x 6
LP: 400 x 6
HS: 180 x 6
LP: 600 x 6
HS: 90 x 6

Good Morning with jump:

135Lbs x 6
225Lbs x 6 / 3

Chambered bar bench press:

135Lbs x 8
225 x 10
225 x 5

Cable rows:

200Lbs x 10
200Lbs x 6

Leg Curls: 95Lbs x 6

Hip Rotation each leg: 110Lbs x 8

Hip Extensors: 90Lbs x 6

Hip Flexors: 40Lbs x 6

 

[kiloamp]

Starting new Macrocycle today (okay I was supposed to wait till the new year but it's close enough.)

Typically the end of the last Macrocycle would have had a competition and as such an appropiate amount of recovery time would be needed before resuming training. Seeing as I didn't do anything close to being heavy recently, I'm going to skip the active recovery period.

Macrocycle 2 (Moderate Intensity, Moderate Volume)

I called for a high volume cycle a few months back but there's no way that's going to happen

Competition: Working towards Master's National Championship

 

[kiloamp]

Mesocycle (2,1) (High Intensity, Moderate Volume) (three weeks)

Key Exercises:

Hang Snatch
Clean Pulls
Push Press

Todays Workout Sunday 12/28/03

Power Snatch: 60Kg x 3 / 2
P Snatch + Low Hang P Sn w/ pause: 60Kg x 3, 70Kg x 3
P Snatch + Low Hang P Sn: 80Kg x (1+1), 80Kg x (1 + 2)
P Clean + Hang P Clean + Jerk: 90Kg x (1 + 3 + 1), 100Kg x (1 + 3 + 1)
P Clean: 110Kg x 1 / 2
Clean Pulls: 150Kg x 3, 160 x 3, 170 x 3, 180 x 3

see video:

www.websamba.com/kiloamp/workoutCleanPulls12_28_03.wmv

 

[kiloamp]

Tuesday

Leg Press: 200 x 8, 400 x 6, 490 x 6 / 3

Military Press: 135lbs x 5, 185lbs x 5

Push Press: 205lbs x 4, 225lbs x 4, 235lbs x 3

Leg Extension: 150lbs x 6 / 2
Leg Curl: 95lbs x 6 / 2
Hip Rotation each leg: 110lbs x 8
Abductors: 40lbs x 6
Adductors: 90lbs x 6
Lat Pulldowns: 120lbs x 10 / 2

see vid of pushpress:

www.websamba.com/kiloamp/pushpress12_30_03.wmv

Workouts seem to be going better or at least they appear to be. The pushpresses were surprisingly easy, I can't even recall how much I've done in them but I'm pretty sure it isn't too far over 235lbs. Bicep is almost better, I'm going to have to watch it because I feel like having a good 'clean' workout.

 

[kiloamp]

Thursday

Back Squats:

135lbs x 6, 225 x 5, 315 x 5 / 5

Chambered Bench Press: 135 x 10, 225 x 6, 225 x 8, 225 x 6

Cable Rows: 200Lbs x 8 / 2

Leg Extension: 150Lbs x 10 / 2

Leg Curl: 95Lbs x 6 / 2

Hip Extensors each leg: 170Lbs x 10

Hip Flexors: 110 x 10

Hip Rotators each leg: 110 x 10

Leg Abductor and Adductors too (whatever the weight was)

Lat Pulldowns: 150Lbs x 8 / 2

Hanging Leg Raises x 10

 

[kiloamp]

Sunday,

Had a really good workout but didn't have the motivation to write it down. This is what I remember.

Power Snatch: 60Kg x 3
Power Snatch + Overhead Squat: 60Kg x (3 + 3) / 2
Shrug Snatch: 60Kg x 3
Power Snatch: 70Kg x 3, 80Kg x 3, 90Kg x 2, 95Kg x 2
Snatch: 90Kg x 2

Power Clean + Hang Power Clean + Jerk: 90Kg x (1 + 3 + 1), 100Kg x (1 + 2 + 1), 110kg x (1 + 2 + 1)

Romanian Deadlift clean grip: 150Kg x 4, 160Kg x 4

I had a workout video but the hosting website kicked me off for using too much bandwidth. I'm going to find a good pay site and maybe come up with some Olympic lifting instruction videos. It is surprising how few good videos are out there.

 

[kiloamp]

I've been taking a break. Had a major production machine down at work so I've been working late. Probably will work out well because I've had some nagging injuries.