Vacation is over

[bigDman]

nice squatting

[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.

[pjb923]

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.

[pjb923]

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.

[pjb923]

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.

[tkinsley]

Ooooh! Do tell! Who'd you find for o-lifting?

[pjb923]

Originally Posted by tkinsley

Ooooh! Do tell! Who'd you find for o-lifting?

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.

[tkinsley]

Prepare to be addicted!

[gregl515]

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.

How does one get in the mood for heavy front squats?

[Simon C]

Originally Posted by gregl515

How does one get in the mood for heavy front squats?

By not being in the mood for lunges?


Lunges are painful!

[pjb923]

Originally Posted by Simon C

By not being in the mood for lunges?

Lunges are painful!

I actually like lunges too. I just like front squats more.

[Alcoholiday]

front squats are great.

[pjb923]

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.

[pjb923]

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.

[L'ilJ]

Ooh...another potential OL convert!

[pjb923]

Originally Posted by tkinsley

Prepare to be addicted!

Originally Posted by L'ilJ

Ooh...another potential OL convert!

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.