Tuesday - Front Squat, Snatch P. Press, OH Squat, Deadlift

I have a plan and I want to do Smolov Jr as well, so this was one of my last days of just messing around.

Front Squat:
-60 x 5
-80 x 4
-100 x 3
-116 x 2
-136 x 1

Push Press:
-60 x 5

Snatch Push Press:
-60 x 5,5,5

Overhead Squat:
-60 x 3,3,3

Deadlift:
-60 x 2
-100 x 3
-140 x 1
-165 x 1
-180 x 1

Monday - Back Squat, Push Press, Deadlift, Chins

Pretty low volume day, just messing around. I want to do Smolov Jr soon but I need to calculate it out.

Back Squat:
-worked up to 143 x 1,1,1

Push Press:
-60 x 3,3,3,3

Deadlift:
-60 x 2
-100 x 2
-140 x 1
-165 x 1
-180 x 1

Chins:
-BW x 1
-10 x 3
-22 x 3,3
-34 x 2

Maryland State Championship - 2011

Text to come.

Monday - Snatch

I was going to max the snatch and then take the rest of the week off, but I hurt my back or something. I think I did something to it with those squats on Saturday, and the snatches hurt it. Either way, I stopped snatching at 80 kg and took the rest of the workout off.

Unless it feels way better, I'll be taking the rest of the week off before the meet to let it recover. If I don't lift as heavy, so be it, but I don't want to get hurt.

Snatch:
-40 x 3
-50 x 3
-60 x 2
-70 x 1
-80 x 1

Saturday - Back Squat, Snatch, Power Clean

Two back squat sets, one at the beginning to get loose and warmed up, one at the end to get some more work in.


Back Squat:
-70 x 4
-90 x 3
-110 x 3
-130 x 2

Snatch:
-40 x 2
-52 x 2
-65 x 2
-75 x 2

Power Clean:
-70 x 2
-90 x 2,2

Back Squat:
-90 x 2,2
-110 x 1
-130 x 1
-140 x 1
-145 x 1

Chins:
-BW x 5,5,5

Monday - Snatch 84, Back Squat 140

Haven't started any program yet because of the meet in two weeks, no time to give one a full shot. I have a program lined up for after the meet though, based heavily off Mario's program, with some differentiation of exercises chosen.

Today I snatched up to about 88%, attempted a 90% at 87 kg but loaded it unevenly and didn't finish the pull anyway, decided to call it a day on the snatch with the 84 kg. Took the back squat up to a mid-intensity single, wouldn't have been as bad but my back and legs were still tired from the drive up yesterday. 140 kg squat.



Snatch:
-40 x 1,3
-52 x 2
-60 x 2,2
-70 x 2
-79 x 1,1
-84 x 1
-87 x miss

Snatch Hang Pull:
-87 x 3,3,3

Just practicing getting the motion of the full extension at the top.

Back Squat:
-90 x 3
-110 x 4
-130 x 3
-140 x 1

Sunday - Snatch 80, Front Squat 122, Chins

This was a workout in the gym after an 8 hour car drive, getting up at 4 am with less than 5 hours of sleep, if not less than 4. Still a good snatching workout. Front squats...eh.



Snatch:
-40 x 10
-50 x 4,3
-60 x 2
-70 x 2
-80 x 1,1,1 (85%)

Front Squat:
-80 x 4
-100 x 3
-122 x 2,1

Chins:
-5,5,5,6,5

Thursday - Snatch, Clean and Jerk, RDL

Light day, I wasn't feeling very up to lifting heavy. The snatches felt alright, but the cleans and especially the jerks were really weak and slow. Went light. No squatting because of the sunburn, so I did so RDLs.



Snatch + Hang Power Snatch:
-40 x 2,2
-50 x 2
-60 x 2
-65 x 2,2

Clean and Jerk:
-85 x 2
-105 x 1
-85 x 1,2
-94 x 1
-103 x 1
-112 x 1

RDL:
-112 x 5,5,5

Tuesday - Snatch, P Clean and P Jerk, Light Squat

Still pretty sore and stiff from the beach weekend, as well as sunburned, but I wanted to get some good lifting in. I decided to scrap the MSU program because the heavy weeks will be right during my peak for the Maryland States. Instead, decided to go somewhat heavy on the snatch, and medium on the powerclean and jerks to get some solid reps in, making sure my technique didn't suffer. I was going to back squat, but the bar on my sunburn was brutal. Front squats weren't much better.

Snatch:
-40 x 3
-60 x 2
-70 x 2
-79 x 1
-84 x 1,1

P.Clean & P.Jerk:
-84 x 3
-97 x 2,2

Back Squat:
-60 x 4
-100 x ow, sunburn

Front Squat:
-100 x 1,1 - still sunburn

Not the most productive session, but got some solid snatches in and worked the powerclean for some medium/heavy power reps.

MSU: W1 D3

Since this program will not work with my schedule, and the meet at the end of the month, I will begin Mario's program with week 1 next week, though I may modify it to make it shorter.

For some reason I was really tired and sluggish today, so I cut out some of the work.

Snatch:
-40 x 3
-50 x 3
-60 x 2
-76 x 2,2,2

Power Clean:
-76 x 3
-87 x 2,2,2

Jerks:
I decided to skip these, I was really feeling tired.

Front Squats:
Instead of doing front squats, I decided to do some light back squats with 100 kg.
100 x 3,3,3

Pork Tenderloin

One of the most delicious things I have cooked, this one I owe to my roommate Sam. He cooked it, and it smelled amazing, I had to try it.



Ingredients:
-Pork tenderloin (5-6 cutlets)
-1 cup dry rice
-McCormick mesquite seasoning
-salt
-pepper
-olive oil
-tomato, possibly other vegetables

Step 1:

Put 2 cups of water in a pot to boil. When it boils, put 1 cup rice in for 20 minutes. When water boils, wait 5-7 minutes before beginning other cooking.

Step 2:




Take pork loins, rub salt and pepper, mixed evenly, into both sides of each loin. Then do the same with the mesquite seasoning. The best way to do this is to shake some onto the same side for all the loins, rub it in, flip them all, and repeat.

Step 3:

Put some olive oil to lightly cover the bottom of a skillet, and shake some more mesquite in there too. Set to high heat. When it heats up, put the loins on, letting them cook halfway through before flipping. Each side, depending on thickness, should take 5-7 minutes, for about 10 minutes total cook time.

Step 4:

When loins have been flipped, slice up tomato and any other vegetables and put them on the skillet for the final 3-4 minutes. After finishing cooking, remove skillet from stove, and remove rice. Enjoy delicious meal.

MSU Program: W1 D2

I realized that if I compete in the Maryland State Championship I won't be able to complete the program, but I will do my best to do some of it for now. I will have to peak earlier, essentially.

Hang Power Snatch:
-45 x 3,3,3
-60 x 2,2,2

Hang Power Clean:
-60 x 3
-75 x 2,2,2

RDL:
-100 x 5
-129 x 5,3

Situps:
-20 x 10,10,10

MSU Weightlifting Program: Week 1, Day 1

Started a new program, 6 weeks long. It will last me until the second week of school. I don't know if I will follow it strictly, it depends on if I decide to compete on August 27th. If I do, I will deviate from the program.

I've only listed the work sets.

Power Snatch:
-49 x 2,2,2

Power Clean & Push Jerk:
-67 x 2,2,2

Back Squat:
-101 x 2,2,2

Cable Crunches:
-110 x 5
-120 x 5
-130 x 5

Dips:
-BW x 8

Chins:
-BW x 5

Thoughts:
-really light and low volume but it will ramp up. I guess its fine, but I haven't gone heavy except the competition in a while.