Monday - Smolov Jr Week 2 10x3, other oly stuff

Squat:

-60 x 5

-100 x 3

-115 x 3

-135 x 10 x 3

Block Snatch:

-50 x 2

-60 x 2

-65 x 2

Planks:

-up to about 100kg for 15 seconds

Chins:

-BW x 5,5

Notes:

-back/side (right) hurt on some of the squats and with the snatches, mostly on the pull

Smolov Jr

Squat:

-128 x 8 x 4

Snatch:

-40 x 2

-50 x 1

-55 x 1

-60 x 1

-65 x 1

-70 x miss (very tired)

Chins:

-BW x 5,5

Planks:

-up to 210 for 10 seconds a few times, just screwing around

Wednesday - Smolov Jr Only

I was going to do other lifts but I was dead after the squats, so I stretched and called it a day. Guess I could have gone to the ERC and saved a drive. Oh well.

Squat:

-60 x 5

-90 x 5

-120 x 7 x 5

Monday - Smolov Jr Week 2 Start

Two days after a grueling 8 mile hike in the wilderness, and one day after sparring and martial arts practice, I lifted. It sucked.

Squat:

-115 x 6 x 6

Snatch:

-40 x 3

-55 x 2

-70 x 1,2,2

Sn P Press:

-60 x 3

-65 x 3,3,3

Situps;

-25 lbs x 10

-45 lbs x 10

-25 kg x 5

Chins:

-BW x 5,5,5

Training Library

I have a lot of books, both physical and online copies, on training, weightlifting, plyometric training, and martial arts. I've read most of these, though some I have yet to read (mostly online stuff). I would like to review the books that I own as a kind of contents list of my personal library.

I have tons of books on taekwondo, some on different styles of gung fu, karate, weapons training, weight training, olympic weightlifting, plyometrics, powerlifting, and more. It would be really great to have a description of every one. Most are at home right now though so I can't review all of them.

Wednesday - Smolov Jr Tough day #1

10x3 day today, luckily its the first week and I based the program off 90% max, not 100%. Otherwise 128 would be 143.

Squat:

-60 x 4

-90 x 3

-110 x 3

-128 x 10 x 3

Snatch from blocks (right above knee):

-50 x 3,2

-60 x 2

-70 x 5 x 2

Clean from blocks:

-70 x 2

-80 x 2

-90 x 2

-95 x 4 x 2

Chins:

-BW x 5

Monday - Smolov Jr Day 3

Squat:

-8x4x121 kg

Not bad. Took about 35 min total

Hang Clean:

-60 x 2

-80 x 2

-90 x 2

-95 x 2,2,2

Press:

-50 x 3,3,3 (wrist hurting, didn't want to go to heavy)

Chins:

-BW x 8,8,8,8

Easy.

Situps:

-25 lbs x 10,10,10

Smolov Jr Day 2: Squat and Push Press

ERC lifting today, so no Oly lifts. Its okay though, I need to focus on squatting so a few missed Oly days are okay.

Squat:

-7x5x113 (250)

Push Press:

-5x3x74 (165)

Chins:

-BW x 7,8,5,6

These are getting easier and easier to do.

Wednesday - Smolov Jr Day 1

Got my belt in the mail yesterday so decided to start a high volume squat program. Today sure felt like a high volume day.

Squat:

-60 x 6

-106 x 6,6,6,6,6,6

Snatch:

-50 x 2

-60 x 2

-70 x 2

-80 - 5 sets of 2, several misses. Last two sets were all successful though. Right wrist hurting but I left it untaped. Taped it later for the Sn Ppress though.

Clean:

-80 x 2

-100 x 2

-110 x 1m, m

-100 x 2

This was supposed to be 5x2 at 109 but it was too heavy or I was too tired. Cut it back for today but thats okay because some of the volume stuff is guesswork. Gotta build up work capacity.

Snatch Push Press:

-60 x 3

-73 x 3,3,3,3,3

This was pretty good.

Notes:

-squats were at low weight but my work capacity is terrible right now. I need this.

Strength Program

This is just Smolov Jr broken into 4 weeks with some Oly lifts attached.

Olympic Program – Strength Focus

10/5/2011

Starting Max Lifts (KG):

Snatch 95 Clean and Jerk 128 Back Squat 168 Press 75

All Days: Weighted Situps

Bodyweight/Weighted Chins, Box Jumps, switch it around

Foam Rolling

Squats must be done as written. Other lifts may be modified for time and energy constraints, or on the opposite end if I feel I can go heavier without compromising the next squatting workout.

Squat percentage based off 90% because I haven’t done a heavy squatting program in a LONG time.

Week 1

Day 1

Squat 6x6x70%

Snatch 5x2x85%

Clean 5x2x85%

Sn. Push Press 5x3x75-80%

Day 2

Squat 7x5x75%

Hang Snatch 5x2x75-80%

Clean and Jerk 5x2x85%

Push Press 5x3x85%+10KG

Day 3

Squat 8x4x80%

Snatch 5x2x85%

Hang Clean 5x2x75-80%

Press 5x3x85%

Week 2

Day 4

Squat 10x3x85%

Snatch Off Blocks 5x2x75-80%

Clean Off Blocks 5x2x75-80%

Sn. Balance 5x3x85%

Day 5

Squat 6x6x70%+7KG

Snatch 3x2x75%

Clean 3x2x75%

Sn. Push Press 3x3x65-70%

Day 6

Squat 7x5x75%+7KG

Hang Snatch 3x2x65-70%

Clean and Jerk 3x2x75%

Push Press 5x3x75%+10KG

Week 3

Day 7

Squat 8x4x80%+7KG

Snatch 3x2x75%

Hang Clean 3x2x65-70%

Press 3x3x75%

Day 8

Squat 10x3x85%+7KG

Snatch Off Blocks 3x2x65-70%

Clean Off Blocks 3x2x65-70%

Sn. Balance 3x3x75%

Day 9

Squat 6x6x70%+10KG

Snatch 2x2x70%

Clean 2x2x70%

Sn. Push Press 2x3x70%

Week 4

Day 10

Squat 7x5x75%+10KG

Hang Snatch 2x2x65%

Clean and Jerk 2x2x70%

Push Press 2x3x70%+10KG

Day 11

Squat 8x4x80%+10KG

Snatch 2x2x70%

Hang Clean 2x2x65%

Press 2x3x70%

Day 12

Squat 10x3x85%+10KG
Snatch Off Blocks 2x2x65%

Clean Off Blocks 2x2x65%

Sn. Balance 2x3x70%

Week 5 (De-load and Squat Test)

Day 13

Squat 2x3x70%

Snatch 3x2x75%

Clean and Jerk 3x2x75%

Sn. Push Press

Day 14

Squat 2x2x60%

Hang Snatch 3x2x65-70%

Hang Clean 3x2x65-70%

Day 15

Squat Max Attempt

Snatch Balance 3x2x75%

Week 6 (Classic Lift Test)

Day 16

Squat 2x3x70%

Snatch 3x1x75%

Clean and Jerk 3x1x75%

Day 17

Snatch Max Attempt

Hang Clean 3x2x75%

Squat 3x2x75%

Day 18

Clean and Jerk Max Attempt

Snatch 3x1x80%

Squat 3x3x75%

Ending Max Lifts:

Snatch Clean and Jerk Back Squat Press

Terrible Workout

I'm not counting todays workout.

Tried to snatch to max, didn't get past 85.
Tried to clean and jerk to at least 90%. Stopped at 110 kg when I couldn't get the jerk.
Tried to deadlift heavy, made it to 405 lbs but missed 425.
Did some chins.

I blame black belt.

Actually, I blame not gaining any strength since summer, but being injured and not able to do a strength cycle. I didn't gain anything from this last cycle, except injury recovery (which is important, but isn't a measure of success unfortunately).

I will start my Smolov Jr squat program either when I get my belt.

Saturday - Snatch Test, Back Squat 143

Was supposed to attempt a PR in the snatch today, but I couldn't even get 90 after several tries. I was feeling pretty slow in the lift, and wasn't finishing the pull and flipping my wrists back. I am really looking forward to gaining some strength in the next program cycle, because I haven't for a while because of injuries and stuff.

Snatch:
-40 x 2-3
-50 x 2
-60 x 1,1
-70 x 1
-80 x 1
-85 x 1
-90 x miss, miss, miss, miss (all in front) - No PRs

Back Squat:
-60 x 3
-100 x 3
-143 x 1
I was feeling really tired so I stopped squatting.

Situps:
-11 kg x 10,10,10

Chins:
-BW x 5,5,5,5,5

Wednesday - Clean and Jerk 120

Clean and Jerk:
-40 x 3
-60 x 2
-80 x 2
-100 x 1
-110 x 1
-115 x pressout
-120 x clean, clean and jerk

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

Back Squat:
-70 x 3
-100 x 3
-120 x 2
-140 x 1
-150 x miss

Monday - Hang Snatch 60, Power Clean and Jerk 80, Press 65, Front Squat 130

Light day between testing workouts.



Hang Snatch:
-40 x 2,2
-50 x 2,2
-60 x 2,2,2

Power Clean and Jerk:
-80 x 2,2,2

Press:
-40 x 3
-50 x 3
-60 x 2
-65 x 1
-70 x 0,0

Front Squat:
-up to 130 x 2

Chins:
-BW x 5
-50 lbs x 5,3
-BW x 5

Saturday - Snatch 85, 90 miss, Back Squat 157.5

Was supposed to snatch 85, then 90, then 85, but I couldn't hit the 90 snatch with many tries. Was very close but didn't finish the pull. Instead of stopping at 151 in the back squat I went for a max. I missed 163, but got 157 easily.



Snatch:
-40 x 2,2
-50 x 2
-60 x 2
-70 x 2
-85 x 1
-90 x m,m,m,m

Power Clean:
-up to 80 x 2,2,2
To be honest, I don't think I'm getting anything out of power cleans. They are too light to make it hard, and I just end up stopping the pull early anyway.

Back Squat:
-70 x 5
-110 x 3
-130 x 2
-140 x 1
-150 x 1
-157.5 x 1
-162.5 x miss