9/29 Wed Squat OHP Dips

Warmup: bodyweight squats, lunges

Squat:
-warmup
-3x5x285
OHP:
-warmup
-140 attempt fail
Push Press:
-5x140
-5x145
-5x150
Push Crunch:
-3x8x115 (ez-curl + 100)
Belly Press:
-2x10x70 (sph stack machine)
X-Band Walk:
-2x20R&20L
Gripper:
-1x10xT
-2x8x#1


Notes:
-in 5:30 out x
-push press instead of dips

From Evernote:

Monday 9/27 c&j pullup rdl

Warmup:

-rear lunges, bw squats

Clean and jerk:

-warmup

-3x2x85 kg

Wt. Pullup:

-3x5x50

Single RDL:

-2x10x40

Light workout due to time constraints

Saturday squat bench lunge

Rear lunge:

-1x10xbw

Squat:

-warmup

-3x5x280

Bench press:

-warmup

-3x5x205

Rear lunge:

-warmup

-3x5x120

Push crunch:

-3x8x110

Xband walk

-2x20

*I have found it easier to write "-warmup" instead of each set, which I don't really care about for the sake of mapping progression. I do find it important to write the sets and reps and weight of the work set though, instead of just a spreadsheet with weight values, because what if I do 1RM or 5RM or anything I wouldn't know. Also, writing the workout first then making notes or additions is easier than putting everything in as I go.

From Evernote:

Friday snatch deadlift row

Warmup: arm circles, rear lunges, bw squats

Snatch w/pause:

-warmup

-3x2x65kg

Deadlift:

-warmup

-3x5x325 drag up legs all the way

Pendlay Row:

-warmup

-3x5x90 kg (200 lbs)

Single leg RDL:

-2x10x40

Single leg glute bridge:

-2x10xBW

Changed Squat Goal

My previous goal was 1x315 but I realize that most calculators call that at about 5x280, which I will do this Saturday. I needed a new goal so I changed my goal which seemed hard to a goal that really seems hard, but still doable: 5x315. I realize this is a bigger goal, but I want big goals to take the semester, something to work towards. After the deload, getting my deadlift up to 1x450, or roughly 5x400 is going to be difficult but not impossible. At a steady pace, it will take roughly the entire semester. My overhead press goal is too easy, but I want to actually reach a goal with that before changing it, simply because I need the motivation.

Lastly, I plan to do a 1RM attempt for all my lifts at the end of the semester. Not on the same day obviously.

Wednesday 9/22 squat ohp dips

Rear lunge:

-1x10xbw

Squat:

-8x45

-5x95

-5x135

-5x185

-3x5x275

OHP:

-3x5x135

Wt. Dips:

-3x5x65

Push crunch:

-3x8x100

Xband walk:

-2x20

From Evernote:

Monday c&j pull pullup

Rear lunge:

-10xbw

Clean and Jerk:

-3x3x40 kg

From knee:

-3x50 kg

-3x55

-2x60

-2x65

-2x70

-2x75

-3x2x80

Clean pull:

-3x100 kg

-4x2x110

Pullup:

-3x5x47.5

WFW Glenn Pendlay Program

This is copy and pasted directly off http://www.exrx.net/, so I did not come up with it nor do I claim to. I just am posting it here so that one day, I may want to use it but forget where it came from.

This is a workout plan for competitive Olympic Weightlifting.

Monday

• 20 snatches
• 10 clean and jerks
• 3 sets of 3 front squats
• 2 sets of 10 dumbbell clean & press

Wednesday

• Snatch to roughly 95%
• Clean and jerk to roughly 95%
• 5 sets of 5 squats
• Walking lunges, 2 sets of 40 yards each

Friday

• 20 hang snatches
• 20 hang clean and jerk (could alternate jerk and power jerk)
• 3 sets of 5 overhead squat
• 3 sets of 10 bent press with kettlebell

Plus, abdominal, lower back, and plyo work at the end of each workout.

From Evernote:

Saturday 9/18 squat bench lunge

Lunge:

-10xbw

Squat:

-10x45

-8x135

-4x185

-3x225

-3x5x270

Bench:

-10x45

-7x85

-4x135

-3x5x200 (accidentally repeated this weight)

Rear lunge:

-5x45

-4x85

-3x5x115

Push crunch:

-3x8x90 do more next time

From Evernote:

Friday 9/17 snatch dl row

Lunge:

-1x10xbw

Box snatch:

-2x3x40 kg

-3x45

-3x50

-2x2x55

-attempt 60

-2x60

-4x2x65

-2x50

Deadlift:

-5x135

-4x225

-3x5x320

Pendlay row:

-5x111

-3x5x195

Single RDL:

-2x10x40

From Evernote:

Wednesday 9/15 squat ohp dips

Lunge:

-2x5xbw

Squat:

-10x45

-7x95

-5x135

-3x185

-3x5x265

Press:

-10x45

-5x95

-3x5x135 (5,4,3)

Dips:

-3x5x62.5

Cable Belly Press:

-2x10x60

Push Crunch:

-3x8x90

X-band walk:

-2x20

As always OHP sucks but it is improving. Did all rehab exercises. Knee hurts a bit on left side on kneecap.

In case she forgets Chloe squatted 95 lbs.

Exactly One Year Since My First Serious Weight Training Began

First workout of the semester

9/14/2009:

Squat: 5x5x145

Bench: 5x5x145

Press: 5x5x110

Snatch: 3x5x75

Pullup: 7 [max]

Deadlift: 1x5x85

Today, on September 14, 2010, it has been exactly 1 year of training. Progress time:

Squat: 5x145 >>> 5x260 (115) ---1x300

Bench: 5x145 >>> 5x210 (65) ---1x235

OHP: 5x110 >>> 5x130 (20) ---1x150

Deadlift: 5x85 >>> 5x345 (260) ---1x400

Snatch: 35 kg >>> 70 kg (35 kg/77 lbs)

Clean and Jerk: ??? >>> 100 kg (100 kg/220 lbs)

Pullup: 7xBW >>> 5x45 (45) ---1x70

*maxes are estimated

Do rehab exercises.

I've been skimping and need to do all of them. Not just some.

Sent from iPod

Problems with current plan

I still will do the current workout plan for at least 6 weeks if not more if I still progress, but I have noticed certain issues have come up.

1. My deadlift, which was progressing rapidly earlier, I had to deload because I am doing it after clean and jerk and snatches Monday and Friday. Friday is not as much of an issue, but Monday, after heavy cleans, is difficult. An idea is to either move deadlift to a day not cleaning, and squat in place of it (switch the two exercises). Or, I could substitute the clean day deadlift for goodmornings or some other back exercise.

2. Overhead press, seems tough after heavy jerks on Monday, but it has only been a little bit, so maybe that won't be an issue. Still, something to think about.

Thats it for now, but I am sure more things will come up. Either way, I will do at least 6 weeks, so till mid-October, or if I continue to progress then I will not stop it until I stall.

From Evernote:

Monday 9/13 C&J DL Pullup

Rear lunge:

-1x10xbw

Clean warmup:

-20 kg

-2x40

Clean and jerk:

-3x50 kg

-2x60

-1x70

-1x75

-1x80

-1x85

-1x90

-1x95

-1x100

-105 epic fail

Deadlift: (deload 10%)

-11x135

-5x225

-3x5x315

Wt. Pullup:

-3x5x45

Single RDL:

-2x10x35

Side raise:

-2x8x115 set 1: 7,6 grip set 2: 8,1

Leg Raise:

-1x20xbw

Saturday squat bench lunge

Lunge:
-1x10xbw
Squat:
-10x45
-5x95
-4x135
-3x225
-3x5x260 get pumped!
Bench:
-7x45
-5x95
-5x135
-3x5x200
Sew right glove!!!
Rear Lunge:
-5x45
-3x5x110
Gripper:
-10xR

Sent from iPod

Friday snatch dl row bend

Lunge:
-2x5xbw
Snatch Warmup:
-2x4x20 kg from hip
-2x3x40 to knee
-2x40 all the way down
Snatch:
-3x40 kg
-2x50
-2x60
-4x2x70
Deadlift:
-5x90
-6x135
-5x225
-2x315
-3x5x345 (4,2,) gloves wrecked me
Pendlay row:
-5x154
-3x5x190
Leg raise:
-1x20xbw
Side bend:
-3x8x110

Back too tired for reps and bridges.

Sent from iPod

Wednesday 9/8 squat ohp dips crunch rehab

Rear lunge:
-1x10xbw
Squat:
-10x45
-10x135
-5x185
-1x225
-3x5x255
OHP:
-8x40
-5x90
-3x5x130
Wt. Dips:
-5xbw
-3x5x60
BB push crunch:
-3x8x85
Leg raise:
-1x20xbw
Gripper:
-10xtrainer
-2x8x#1

Sent from iPod

Bought some gloves and more tape.

After getting the most recent calluses on my right hand ripped off by knurling on a bar last week, and now having to lift (poorly, I might add) with raw and ripped hands, I decided to buy some incredibly overpriced gloves from the campus pro shop. I guess they will work for now, and I really need to bring in some chalk too. That would help a lot.

I bought some more tape to keep band aids on too. That seems like a good thing to have.

Monday 9/6 goodmorning pullup

Clean pull:
-2x4x135 knurling raped hands
Deadlift:
-4x225
-3x315 hand opening up stopped
Goodmornings:
-8x45
-5x95
-3x5x115
Wt pullup:
-3x5x42.5
Single RDL:
-2x10x35

Bought some gloves and more tape for when needed.

Sent from iPod

Saturday 9/4 Squat Bench Lunge

Saturday 9/4 Squat Bench Lunge

Lunge:
-1x10
Squat:
-2x10x45
-x5x135
-3x225
-3x5x250
Bench Press:
-10x45
-8x95
-4x155
-3x5x195
Rear Lunge:
-10x45
-3x5x105
BB Push Crunch:
-3x8x80
Gripper:
-10xT
-3x5xno1

Sent from iPod

Friday 9/3/2010 snatch dl row

Friday 9/3/2010 snatch dl row

Snatch warmup:
-3x20 kg
-2x3x40 kg
-5x2x50
Snatch:
-3x40 kg
-3x50kg
-2x60 kg
-1x65
-1x70
Slow snatch pull:
-2x2x65
-3x2x70
Deadlift:
-6x135
-5x225
-3x315
-3x5x345 (5,5,3)
Pendlay row:
-5x135
-1x5x190 (hand bleeding)
Single leg glute bridge:
-2x10xBW
Single leg RDL:
-2x8x35
Leg raise:
-2x20xbw

Sent from iPod

Ordered the ironmind number 1. Hopefully it will come in soon, as the trainer is no lonfer difficult enough.

Wednesday 9/1 squat ohp dips

9/1 squat ohp dips
Lunge 1x10xbw
Squat:
5x45
5x135
4x225
3x5x245
OHP:
5x45
4x90
5x130
Push Press:
2x5x130
Wt. Dips:
5xBW
3x5x55
BB Push Crunch:
3x8x80 get full ROM
Leg Raise:
1x20
Gripper:
3x10xT