Thoughts about the next plan

So I am continuing this workout plan until mid-November, then I am going to focus entirely on the Olympic lifts for the rest of the semester. The plan has taken out exercises, dropping volume for intensity because I have found myself overtraining, especially the upper back and quads. I will be back to squatting once per week, olympic lifts (or a variation) the other three days with only 3 main exercises, and either 1 or 2 accessory lifts (like rehab or abs).

I was originally going with the current program until November 22, but since I have been overtraining with it, I will cut out sooner. I will do a few more weeks, since it hasn't been long, but I will most likely not go until November 22, because then I only have 4 weeks to work on the last program before heading home and doing a strength based phase.

Most likely, I will switch not next week, but the week after (Nov 8). This will give 6 weeks with the new program, but considering finals, probably just 5 weeks.

1029 Friday Squat Bench Chiins Crunch

Back squat:
-warmup
-3x225
-2x275
-300 fail
Bench press:
-warmup
-3x5x215 (5,4,4)
Wt. Chin:
-3x5x55
Single leg RDL:
-2x10x60
Wt crunch:
-3x5x110

Notes:
-gay depressing music wrecks lifting
**-ALWAYS BRING HEADPHONES! It is impossible to get motivated when the gym is playing shitty, depressing music. Even if they are only used once, that one time it will be so worth it.
-on that note, find more songs to listen to besides 'The Kinslayer'
-chins were hard, but still doable. Depending on how I feel, do either 5 or 2.5 more lbs
-bench was hard but I liked the weight, so stick at that for next time (2 weeks from now actually)
-squat deload? 270, 280, 290, 295, 300, 305?
-accidentally did too much weight with the RDLs but it worked, I'll stick with 60 for at least a week though
-the decline bench sucked, so crunches were really difficult to do

1027 Wed Snatch Squat Press Crunch

Snatch:
-warmup
-2x65 kg
-1x70
-75 fail
-3x1x75 kg
Squat:
-warmup
-3x225
-1x275
Push Press:
-warmup
-3x3x80 kg (3,2,3)
Push Situp:
-3x6x130

Notes:
-traps sore, squats like pressing bruises
-back tired
-need to eat and sleep more
**-Feels like I might be overtraining. Back is continually sore, shoulders tired, snatches getting harder to hold up tight. However, I don't know if this is because I am overworking, underrecovering, or both. I will eat more and try to sleep more, but if this persists then I will definitely change some things for the next program I am making.

1025 Monday Clean, Jerk, Deadlift, RDL, Belly Press

Clean from high hang:
-warmup
-2x75 kg
-2x85
-2x90
-2x95
-100 success, fail
-2x2x95
Jerk from rack:
-warmup
-3x50
-3x60
-2x65
-2x70
-3x2x75
Deadlift:
-warmup
-3x5x157.3 kg
Chins
-warmup
-3x5x50
Single Leg RDL:
-2x10x55
Belly Press:
-1x10x80 (cable tower)

Notes:
-deadlifts felt good
-back to where I was before the deload

1023 Saturday Squat Bench Lunge

Squat:
-warmup
-5x225
-3x275
-4x2x300
Bench Press:
-warmup
-5x185
-3x200
-2x205
-3x2x215
Rear lunge:
-warmup
Squat stretch:
-5 rounds at 95 (15 secs)

Notes:
-still recovering so went light
-wanted to squat 300 even though not 3x5
-felt lunges in knee that got kicked so stopped
-technically bench PR lol

1022 Snatch C&J Pendlay Row Glute Bridge

Warmup

Snatch:
-3x60 kg
-2x70
-75 fail x3
-2x60
Clean and Jerk:
-2x70
-1x80
-1x85
-1x90
-1x95
-100 clean
-100 successful
Pendlay Row:
-warmup
-3x5x102.3


Notes:
-sick

Snatch Goal Broken

October 15, 2010

The goal to snatch 80 kg was broken, when I snatched 80 kg, then 82.3 kg. I failed in the attempt to snatch 85.


New Goal: Snatch 90 kg

1020 Wednesday Snatch Squat Crunch Glute Bridge

Warmup:

Snatch from high hang:
-warmup
-2x60 kg
-2x65
-2x70 kg
-2x70 fail
-2x70
-2x70
Squat:
-warmup
-5x300
-4x300
-1x300 (attempted 3x5)
Push Situp:
-3x6x125
Single Leg RDL:
-2x10x50

Notes:
-still need new resistance band
-do the situp, not the crunch, otherwise ROM is impossible to determine, nothing wrong with giving the hip flexors some work too
-too tired from snatches for push press
-superset abs with rdl

1018 Monday Clean&Jerk Deadlift Chins RDL

Warmup:

Clean 2 sec pause:
-warmup
-2x80 kg
-2x85
-3x2x90
Jerk from rack:
-warmup
-2x65
-4x2x70 kg
Deadlift:
-warmup
-3x5x155 kg
Wt. Chins:
-forgot belt
-1x6xbw
Single Leg RDL:
-2x10x50
Belly Press:
-2x10x80 (cable tower)

Notes:
-get new resistance band
-competition nov 7?

1015 Friday Snatch Clean&Jerk Row Rdl

Warmup:

Snatch:
-warmup
-2x65 kg
-1x70
-1x75
-1x80
-1x82.3
-85 fail
Clean and Jerk:
-warmup
-1x95 kg
-1x100
-1x105
-1x107.3
-110 clean no jerk
Pendlay Row:
-warmup
-3x5x100 kg
Single leg RDL:
-2x10x50

Notes:
-buy new band tomorrow

1013 Wednesday Snatch Tech. Squat Press Crunch

Warmup:

Snatch from box:
-warmup
-3x2x65
Squat (max attempt):
-warmup
-1x315
-1x320
-1x325
-330 fail
-330 fail
Push press:
-warmup
-5x3x77.5 kg
Push Crunch:
-3x6x120
Glute bridge:
-2x10xBW

Notes:
-get new res. band
-kept snatches light because maxxing squat
-felt dizzy during snatch

1011 Monday C&J Deadlift Chins RDL

Warmup:

Clean from boxes:
-warmup
-3x2x90kg
Jerks from behind neck:
-warmup
-4x2x70 kg
Deadlift:
-warmup
-3x5x152.5 kg (335)
Wt. Chins:
-3x5x45
Single Leg RDL:
-2x10x45
X-Band Walk:
-2x20

Notes:
-first time doing the new plan
-technique work for clean and jerk
-no belly press this time due to time constraints
-resistance band broke during use!

New Workout To Start Tomorrow, 10/11/2010

Goals for the new plan:
Olympic Lifts go up in 1RM weight and technique improves. Squat 1RM test on Wednesday, and at the end, 1RM must improve. Roughly 6 weeks.
Deadlift unimportant right now. Push Press improvement. Bench Press improvement but I don't really care. 1RM test when I hit 225 or I stall. Pendlay Rows I don't care. Chins I don't care. Crunches I don't care.

10/8 Snatch Deadlift Pendlay Row

Warmup:

Snatch 3 part:
-warmup
-3x1x55 kg
Snatch pull:
-warmup
-3x2x80 kg
Pendlay Row:
-warmup
-3x5x95 kg
Single Leg RDL:
-2x10x50

Notes:
-snatch form doing better
-three part snatch: 1. high hang 2. below knee hang 3. the ground (coming back to the high hang between each)

10/6 Wednesday Squat OHP Dips Push Crunch

Warmup:
-bw squats, lunges

Squat:
-warmup
-3x5x295 (3,5,5)
OHP:
-warmup
-140 attempt fail
Push press:
-3x140
-4x3x75 kg
Push Crunch:
-warmup
-3x6x120 (ez curl + 105)
X-Band Walk:
-2x20
Belly Press:
-2x10

Notes:
-music helps a lot!
-in new plan do 5x3 push press
-repcount push crunch change
-next time maxing out the squat! Next wednesday

10/4 Monday C&J DL Pullup

Warmup: lunges, bw squats

Clean from high hang then below knee:
-warmup
-3x2x65 kg
Deadlift:
-warmup
-3x5x330 (150 kg)
Wt. Pullup:
-warmup
-3x5x52.5 (5,5,fail)
Single Leg RDL:
-2x10x45

Notes:
-4 reps per clean set two of each
-redo pullup weight

10/2 Saturday Squat Bench Lunge

Warmup:

Squat:
-warmup
-3x5x290
Bench Press:
-warmup
-3x5x210
Rear Lunge:
-warmup
-3x5x125
X-Band Walk:
-2x20
Gripper:
-warmup
-2x8x#1

Notes:
-squats were easy
-bench felt good

10/1 Friday Snatch Snatch Pull Row

Warmup: bw squats, lunges

Snatch:
-warmup
-3x2x70 kg
Snatch pull:
-3x70
-3x80
-3x3x90
Pendlay Row:
-warmup
-3x5x92.5 kg (205)
Single Leg RDL:
-2x10x45
Single Leg Bridge:
-2x10xBW

Notes:
-for next plan do I want to make Pendlay rows something like 5x3 because it's explosive for power?