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.
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.
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.
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.
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."
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?
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.
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.
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.
THAT is really cool, Paul.
I love this stuff... and it's all Jill's fault. She's like the godmother of soul or something...
Can't wait to hear how it goes... when you find someone to call you back, that is.
There's more PLers than OLers too right? Still more PLers = win!!!
And strongman looks cool, but strongman in Australia is just bullshit, its so small, theres like nobody here. Competitions would be to far away, and I'd be competing against nobody pretty much hah!
There's more PLers than OLers too right? Still more PLers = win!!!
And strongman looks cool, but strongman in Australia is just bullshit, its so small, theres like nobody here. Competitions would be to far away, and I'd be competing against nobody pretty much hah!
the answer is simple. move to indiana and train with me.
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Monday 6/02/08
Power Training Push/Pull
Week 2 - Workout A1
Clean Pull
95 x 5
135 x 5
185 x 5
225 x 5 x 3 sets
Front Squat
45 x 8
95 x 8
135 x 5
185 x 10
225 x 10
225 x 7
185 x 10
DB Bench Press
55's x 10
90's x 10 x 2 sets
80's x 8
70's x 10
DB Push Press
35's x 10
40's x 10
45's x 10
Wood Chop
100 x 10 each side
140 x 10 each side x 2 sets
Plank
60 sec x 3 on elbows
30 sec x 2 push-up holds.
Besides my long weigh for the squat rack this was a great workout. I couldn't wait any longer and did my front squat warmup sets up to 135 outside the rack.
Clean pulls felt really good today, but I'm not sure if i'm getting enough speed at the top. They started to feel like speed deadlifts with an added shrug.
Tuesday 6/3/08
Power Training Push/Pull
Week 2 - Workout B1
Hang Power Clean
45 x 5
95 x 5
135 x 5 x 4 sets
1-leg Back Extension
5 each leg
Switched to both legs
+25 x 10 x 3 sets
Horizontal Pullup
BW x 10 x 4 sets
Assisted Pullup
-112 x 10
-94 x 10
-82 x 10
-94 x 10
Wrist Curl
50 x 15 x 2 sets
Wrist Extension
30 x 15, x 12
Side Bend
75 x 15 x 2 sets
Seated Russian Twist
+10 x 10, x 15, x 12, x 15
Dynamic Plank
60s x 3
Good workout. I am keeping the weight the same on the cleans and trying to improve my form. I really felt like I was getting under the bar quicker today and getting my elbows up. This takes the pressure off of my wrists and I had no pain at all today.
I also got a call back from the o-lifting place today, but of course he called while I was in the gym so I missed it. He gave me a specific time to call back tomorrow, so hopefully I can actually get to speak with him.
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