Saturday - First Workout in a While

Pretty light today.

Back Squat:

-52 x 5

-92 x 5

-112 x 3

Hang Sn:

-52 x 3,2

-60 x 2,2

Sn:

-69 x 2

-75 x 1,1,1

Sn DL:

-80 x 4

-112 x 3,3,3

Chins:

-BW x 8,8,8

Dips:

-BW x 6,5,5

Finally a workout!

Finals was a bitch! Almost done. Yeah, I'm lazy as hell.

BSquat:

-135 x 5,5

-185 x 5

-225 x 4

-255 x 3

-315 x 3

-335 x 1

-355 x 1 (92%)

DL:

-135 x 5

-225 x 5

-315 x 5

-365 x 3

-405 x 2,2

Chins:

-BW x 8,8

Quick workout. Good to get back to lifting.

Plan for Winter Break

I haven't had much time this week to think about what I need to do for the winter. I only have about 6 weeks total of lifting time, maybe a bit more.

I haven't lifted since last Saturday. Hopefully this Tuesday I will lift some.

Here is my plan for the winter. Allows me to do martial arts and not worry about too much.

Basic Plan Outline:

Snatch or variation

Snatch exercise – pull/DL and/or press/balance

Squat – front or back

Chins, situps, dips optional

Clean or clean&jerk or variation

Clean pull/DL and/or press

Squat – front or back

Chins, situps, dips optional

Snatch or variation

Clean or clean&jerk or variation

Press/balance or pull/DL

Squat – front or back

Chins, situps, dips optional

Notes for winter:

*~6 weeks

*possible intensity/volume (based off Mario’s Olympic Program):

70 – high

80 – mid

75 – mid-high

95 – low

100 – low

70 – low

Saturday - Squat, Clean and Jerk, Sn DL, Chins, Farmers Walks

Squat:

-60 x 3

-85 x 3

-100 x 3

-125 x 3

-135 x 2

-143 x 1,1,1

Clean and Jerk:

-60 x 3

-80 x 3

-90 x 1

-100 x 1

Snatch Grip DL:

-125 x 5,5,5

Chins:

-BW x 5,5,5

Farmer's Walk:

-160 total to the fence, stop, then back up

Wednesday - Tiring Workout

I'm not going to be able to do the Idaho program in the timeframe I have until the meet in February, so I'm going to have to modify something or go with something else. I like the way it changes workload by varying intensity and volume, but I don't think that I can keep up with the number of exercises and the overall volume when I take into account all the martial arts training I do that seriously impedes my recovery. A more minimal program, I think, will be better for me.

Front Squat:

-60 x 3

-85 x 2

-100 x 2

-125 x 1

-135 x 1

-143 x miss (stuck in bottom, realized how exhausted I am from lack of sleep)

Hang Clean (high hang):

-70 x 3

-90 x 3,3,3

Jerk:

-70 x 2,2,2

RDL:

-100 x 5,5,5

Chins:

-BW x 35 total

Monday - First day with the Idaho Class III Program

I'm starting a new program today, but it is supposed to be a 12 week program. 4 weeks prep, then 4 weeks strength, then 4 weeks peak. I only have like 8-9 weeks till the competition, so I think I'll cut out a week or two in the strength and peaking cycles to make it fit. I'll have to figure something out.

Hang Snatch:

-67.5 x 3,3,3

Sn Pull:

-77.5 x 5,5,5,

Back Squat:

-125 x 5,5,5

Press:

-52.5 x 5,5,5

RDL:

-90 x 5,5,5

Chins:

-BW x 5,6,6,6,6,6,4,2

PR List

Snatch: 85 (1/13/11), 90 (2/25/11), 93 (4/15/11), 95 (7/15/11), 97.5 (11/28/11)

Clean and Jerk: 120 (3/4/11), 123 (4/15/11), 125 (6/8/11), 127.5 (6/13/11), 130 (2/12/12)

Clean: 122 (3/4/11), 128 (3/12/11), 135(5/6/11), 139 (5/24/12)

Jerk: 130 (7/17/11)

Front Squat: 136 (2/16/11), 147 (5/4/11), 152 (11/28/11), 154.5 (4/5/12), 156 (4/9/12), 159 (4/11/11), 161 (11/12), 165 (11/12/12)

Press: 75 (2/5/11)

Back Squat: 148 (2/18/11), 168 (5/6/11), 175 (11/19/11), 183 (5/30/12), 189 (10/1/12)

Bench Press: 113 (12/13/10)

Deadlift: 184 (2/5/11), 197 (2/26/11), 205 (5/13/11)

Competition Totals: 80/115/195 (3/11/11), 88/125/213 (7/11/11), 90/126/216 (9/11/11), 85/130/215 (2/12/12)

Saturday - Still Deloading

Snatch:

-up to 70 x 1,1,1

Clean and Jerk:

-1 x 80, 90

Clean:

-100 x 1

-110 x 1

Clean Pull:

-90 x 2x3

Squat:

-1 x 80, 100, 110, 120, 130,130,130

Chins:

-BW x 13,7,5,5

Farmers Walk:

-160 lbs total to truck down the hill, then back up. This sucked.