| Oly/Strongman/PL Training Logs The title says it all. |
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05-19-2008, 08:23 PM
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#211 (permalink)
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back at it
Join Date: Jul 2006
Location: Maryland
Posts: 1,834
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nice squatting
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05-22-2008, 06:57 PM
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#212 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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I haven't logged in a few days. Tuesdays workout was another random day with a bunch of arm and wrist work, face pulls and abs. Yesterday was Yoga. Here is tonights workout.
Thursday 5/22/08
Power Training Week 1 - Workout B
Hang Jump Shrug
45 x 5
95 x 5
135 x 5
185 x 5 x 2 sets
225 x 5 x 2 sets
Front Squat
135 x 5
185 x 5
225 x 3
275 x 5 x 3 sets
Good Morning
135 x 8
135 x 5
DB Incline Bench Press
55's x 10
75's x 10 x 2 sets
70's x 8
65's x 8
Seated Row
100 x 10
150 x 10
180 x 10 x 2 sets
Pulldowns w/ Thick bar
100 x 10
150 x 10
180 x 8
160 x 8
Corkscrew
25 x 10 each side x 2 sets
Plank
1 minute x 2
I made some changes to the routine tonight. I was supposed to do "drop lunges" but I really was in the mood for some heavy front squats instead.
My back wasn't feeling great during the good mornings, so I cut those short.
The volume on this is a little high for me and I think next week I am going to be switching to the 4-day push/pull split instead of the full body workouts.
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05-26-2008, 02:25 PM
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#213 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Monday 5/26/08
Power Training Push/Pull
Week 1 - Workout A
Clean Pull
135 x 5
185 x 5 x 4 sets
Front Squat
135 x 5
185 x 10
225 x 10 x 2 sets
185 x 10
DB Bench Press
50's x 10
85's x 10
90's x 8
85's x 8
70's x 10
Wood Chop
50 x 10 each side
80 x 10 each side
Reverse Wood Chop
50 x 10 each side x 2 sets
Plank
60 sec
45 sec
10 Minutes of rowing.
This was my first day of the 4-day push/pull split and the volume is much more reasonable than the full body workouts. I did skip the push presses because the rack was being used and I needed to finish the workout.
This was my first time doing clean pulls and they felt good. I will be adding weight to these next time.
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05-27-2008, 06:59 PM
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#214 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Tuesday 5/27/08
Power Training Push/Pull
Week 1 - Workout B1
Muscle Snatch
45 x 5
65 x 5
95 x 5 x 4 sets
1-Leg RDL
40's x 10 each leg
45's x 10 each x 3 sets
Cable Face Pull
80 x 10
120 x 10 x 4 sets
1-Arm Pulldown
50 x 5 each side
80 x 10 each side x 4 sets
Seated Russian Twist
+10 x 10 x 4 sets
Side Plank
60 sec
45 sec
30 sec
Great workout tonight. I have never done the muscle snatch before, so I started very light. 95lbs was a good weight this time around. I am really enjoying the explosive lifts of this program.
On a related note, my search for a place to learn o-lifting may actually end in success. I called a place that I found linked from the East Coast Gold weightlifting team website and heard back from them today. They just opened a new facility not too far from my house, that focuses on athlete specific training. They have olympic platforms and the program is being run by Inga DeNunzio, a nationally ranked olympic lifter who competed in the 2004 olympic trials. I'm going to call tomorrow and find out what kind of program they could offer me.
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05-28-2008, 07:28 PM
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#215 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Yoga tonight, good workout.
I also found out today that a guy that I work with used to compete in powerlifting and has a 550lb bench. It's always nice to find someone that I can talk to about lifting at work. There are usually only 1 or 2.
Still playing phone tag trying to find more info about the o-lifting.
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05-28-2008, 10:29 PM
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#216 (permalink)
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Leeeebril
Join Date: Sep 2006
Location: Right on the Bay :)
Posts: 3,396
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Ooooh! Do tell! Who'd you find for o-lifting?
__________________
Here's my badass new and improved log
There are no facts, only interpretations.
--Friedrich Nietzsche
Procrastination is...the thief of time.
--Dr Martin Luther King, Jr
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05-29-2008, 06:55 AM
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#217 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Quote:
Originally Posted by tkinsley
Ooooh! Do tell! Who'd you find for o-lifting?
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I found this place.
FASST
They seem to be really geared towards off season atheletes, but I am hoping they will be willing to work with me maybe 2x a week.
Inga DeNunzio heads up their lifting program and her bio is very impressive.
"In 1998 she started competitive Olympic Weightlifting and received East Coast Gold Best Female Lifter (2002-2003). Inga is ranked in the top 20 Women’s National List (17), Top 3 in the 75+ Kilogram class (1999-2004) and she competed at the 2004 Olympic Trials."
You can see some more here.
FASST - Staff
I'm really getting excited about this. 
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05-29-2008, 07:47 AM
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#218 (permalink)
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Leeeebril
Join Date: Sep 2006
Location: Right on the Bay :)
Posts: 3,396
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Prepare to be addicted!

__________________
Here's my badass new and improved log
There are no facts, only interpretations.
--Friedrich Nietzsche
Procrastination is...the thief of time.
--Dr Martin Luther King, Jr
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05-29-2008, 02:13 PM
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#219 (permalink)
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Human Pogo
Join Date: Aug 2003
Location: Chambersburg, PA
Posts: 3,958
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Quote:
Originally Posted by pjb923
I haven't logged in a few days. Tuesdays workout was another random day with a bunch of arm and wrist work, face pulls and abs. Yesterday was Yoga. Here is tonights workout.
Thursday 5/22/08
Power Training Week 1 - Workout B
Hang Jump Shrug
45 x 5
95 x 5
135 x 5
185 x 5 x 2 sets
225 x 5 x 2 sets
Front Squat
135 x 5
185 x 5
225 x 3
275 x 5 x 3 sets
Good Morning
135 x 8
135 x 5
DB Incline Bench Press
55's x 10
75's x 10 x 2 sets
70's x 8
65's x 8
Seated Row
100 x 10
150 x 10
180 x 10 x 2 sets
Pulldowns w/ Thick bar
100 x 10
150 x 10
180 x 8
160 x 8
Corkscrew
25 x 10 each side x 2 sets
Plank
1 minute x 2
I made some changes to the routine tonight. I was supposed to do "drop lunges" but I really was in the mood for some heavy front squats instead.
My back wasn't feeling great during the good mornings, so I cut those short.
The volume on this is a little high for me and I think next week I am going to be switching to the 4-day push/pull split instead of the full body workouts.
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How does one get in the mood for heavy front squats? 
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05-29-2008, 08:52 PM
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#220 (permalink)
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Powerlifting
Join Date: Oct 2006
Location: Melbourne, Australia
Posts: 2,581
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Quote:
Originally Posted by gregl515
How does one get in the mood for heavy front squats? 
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By not being in the mood for lunges?
Lunges are painful!
__________________
Squat: 213.5kg(meet)
Bench: 140kg(gym)
Deadlift: 241kg(meet)
@ under 82.5kg BW
Goal: 235kg/150kg/255kg total 640kg @ 82.5kg in a 2008 PL meet!
Training Log
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05-29-2008, 10:05 PM
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#221 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Quote:
Originally Posted by Simon C
By not being in the mood for lunges?
Lunges are painful!
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I actually like lunges too.  I just like front squats more. 
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05-29-2008, 10:20 PM
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#222 (permalink)
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Senior Member
Join Date: May 2006
Posts: 8,338
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front squats are great.
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05-30-2008, 07:22 AM
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#223 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Thursday 5/29/08
Power Training Push/Pull
Week 1 - Workout A2
Hang Power Clean
45 x 5
95 x 5
115 x 5
135 x 5 x 4 sets
Step Up
50's x 10 each leg
70's x 10 each x 3 sets
Close-grip Bench Press
45 x 10
95 x 5
135 x 5
185 x 10 x 2 sets
185 x 6
155 x 6
1-Arm DB Press
35 x 10
40 x 10
35 x 10 x 2 sets
Good workout. My wrists were starting to hurt during the cleans and the step ups were really giving my grip a good workout.
I skipped the ab exercises since i did a bunch of planks in yoga last night.
Finished with 15 minutes of intervals on the elliptical.
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05-30-2008, 09:07 PM
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#224 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Friday 5/30/08
Power Training Push/Pull
Week 1 - Workout B2
Narrow-Grip Hang Snatch
45 x 5
65 x 5
85 x 5
95 x 5
85 x 5 x 2 sets
RDL
135 x 10
185 x 10 x 3 sets
1-arm Row
50 x 10
80 x 10
90 x 10 x 2 sets
Assisted Chin-up
BW-112 x 10 x 3 sets
Wood Chop
100 x 10 each side x 2 sets
140 x 10 each side
I threw in some wrist extensions, wrist curls and cable internal and external rotations.
This was a good workout. The hang snatches went well, but when I increased the weight to 95 I felt like I had to press the weight up at the end, so I backed down again.
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06-01-2008, 12:09 PM
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#225 (permalink)
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Has a Big Ass
Join Date: Dec 2006
Location: The D
Posts: 3,866
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Ooh...another potential OL convert!
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06-01-2008, 01:38 PM
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#226 (permalink)
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Senior Member
Join Date: Jun 2005
Location: Yonkers, NY
Posts: 1,397
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Quote:
Originally Posted by tkinsley
Prepare to be addicted!

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Quote:
Originally Posted by L'ilJ
Ooh...another potential OL convert!
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I feel like I'm already addicted and I'm doing everything within my power to get started . Now if I could just get someone to return my calls. You would think a place that just opened a new facility would be a little quicker to get back to a potential new client.
Both of your training logs are really what sparked my interest in o-lifting, and I have learned as much as I could from your videos along with Manny's videos and critiques.
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