Last two weeks of training....

Since everyone else posts their training, I thought I would do the same thing ( for the 3 girls that this might interest...lol). It will be good for me keep better track of my volume and intensity. Also if any of the coaches I know could look over it and offer advice, that would be much appreciated! getting ready for a PL meet in a month and working on Power in O-lifts. People always ask me about my lifting so here ya go...

Kg=Kilos.
#= pounds. 

July 25-July 30 training notes

Sometimes I bike for like 15-30 min before and I warm up for about 15-20 minutes. 
I like to be nice and loose and joints pain free. Less time to train this week, so cut out some Olympic lifting volume to concentrate my legs and arms for strength lifts.

Day 1 Sunday
Power snatch+ snatch balance 3+3 8 sets @ 54 kilos and 56 kilos

Back Squat
Warm up sets……then
245 lbs x1
265 x1 lbs
275x1 lbs
285x1 lbs

work sets

225x3
245 9x3

Bench

Shoulder press
95lbs x5
100lbs x5,5,5,5,

Goodmorning, shrugs, pull ups, tri, rear delts, core

Day 2- Monday- not really into it.

Power Clean and Split Jerk
64 K x2
68k x2
73x1,2,2,2,2
Squat clean and jerk- 80x1,1. Sucked
Power Clean and J -lower back down
68 x1
73x1
75x1
78 x1 squat ish

Front Squat

185 lbs x5
205 5x3, no belt

Back Squat Lockouts, from a little above parallel
275lbs 5x4

Regular assistance stuff

Tuesday day 3

Bench
Snatch push press 135 lbs 5x5
Snatch High pull 115 lbs x5, 5
125 x 5,5,5

Deadlift
135 lbs x5
185x5
225x3, or 5?
265x1
275 x1
295x1
315x1

275x3
295 5x3--!!!! Yes!!

Behind Neck Press
95 lbs 5x5

Incline bench
Goodmorning, shrugs, rows, tri, core

Wed day 4

Back Squats
Warm up then…
225x3
245x4
265x1
275x1
285x1
290x1

then….10x3
225x3
245x3,3
250x3
255x3,3
260x3,3,3,3---yes!

Rack Squats lockuts

275 x5
295x5
315 x5,4

Shoulder Press
95x5
100x5
105x 5x5-yes!

Assistance stuff, core


Thursday-HORRIBLE life day! Fuck! So annoyed
DAY 5

Power Snatch
45 Kx 3,3, 5x5, pause below knee

Snatch High Pulls, 54 k 5x5

Bench, forgot routine, so I did
155 lbs 5x3-yes!!! No spotter

Push Press 145 lbs 5x3

Some assistance, pull ups, tri, ect

Friday Day 6
Soo tired

Power Clean + Power Jerk + Split Jerk
68 k 10 singles

Bench

Dumbbell bench press, for fun! Coordination weird! Haha

35x10
40x10
45x10
50x10

not really hard but awkward b/c I don’t do them EVER!

Deadlift!!!!

257 x2
295x1
315 x 5 singles!!
275 3x3- should have done more, but tired from WORK. I AM NOT OVERTRAINED.

Rack DL-no straps
275x3
295x3,3,3

Behind Neck Press
85 lbs 5x5

Goodmorning, shrugs, rows, tri, core, windmills




July 19-23 2010-training notes


Monday 

-3 Power Snatch+ 3 Snatch Balance-10 sets @ 54 kilos. no straps. Hella Strong!! WOW!!

-Back Squat- ( in #s)
work up to a heavy single!
235 x2
245 x1
265 x1
275x1
285x1

work sets 10x3
225 3,3,3,3
245 3,3,3,3,3,3

-Behind the neck Snatch Press. 85 # 5x5
-some Stop Squats @ 165# 2 or 3 sets of 5-7 reps, dont recall...
-Good Mornings- 1 or 2 sets of 10 @ 145-155. do them every day....almost
-Bench- following Pavels Series complex, too weird to write it all. just know I bench between 135-170 five times a week to get ready for my PL meet in Sept. its a lil everyday, never going crazy
-Shrugs, rows, assistance, core
Tues 

-Power Clean and Split Jerk
64 k -1, 1
70 K-2,2
73 k-1
75- 2,2,1,2---great flip over/catch! YES!

-Front Squat
185# x3
205 # x3
225 #x1
235#x1

work sets

205 # -7 sets of 3

-Front Shoulder Press
95 #x5
105# x 5,4,5,5,5

-Deadlift-goal: between 5-10 sets of 3 at 245 plus...
225# x5
245x3
265x3
275x3,3,3,3
225x5

-bench
-assistance, core etc
Wed 
like a Snatch assistance day, without actually snatching since I am benching.

-Snatch Push Press
145 # 5x3

-Snatch High Pull ( below knee)
125 # 5x5

-GM
-bench
-low shoulder dumbbell complex
-3 diff types of Plyo's-def effected my leg power the next day in a BAD way! fuck that shit!
-pull ups, rows, core etc
Thurs 

-Power Clean and Split Jerk
legs are zapped. boo , shitty day.

64k x2
68k x2,2,2,
73k x 1p 1 squat. damn
78k x 1 p 1 squat. damn
73k x 1p 1 squat. damn
73k x 1p 1 squat. damn.

-Back Squat
225# 5x5, no belt. sooo tired! so no heavy single!

-Front Shoulder Press
95 x5
105x3
115x2,2
120 x1, 1
110 x 3,3,3

shrugs,
Good Morning 80 kilos 2x10 easy.
assistance a bit
Friday

-Power Snatch
45 Kilos x3
55 x1 power 1 squat
55 x1 power 1 squat

start squatting under....
60x1
64- 10 singles

-Snatch Push Press
135 # x5
145 # x3,5,5
155 x2
165-miss
155x2
145 x 4,5,5

Conventional Deadlift-no straps
work up to heavy single....
....275x1
295 x1
305x1
315x1
325x1
315x1

work sets...
275 x3
255 x3
295 x2,3,2

Rack Lockouts at 315 straps about 5 sets at 3-5 reps

Bench- 170 for heavy single at end of workout. raw PR.

Hella Assistance.....


I do more assistance than normal WL people. I feel that it keeps me healthy and able to train harder and long without getting hurt. This doesn't even look like that much stuff....damn gym people talking to me and Zapping my precious training time! LOL!