Topic: Leightons Training Log

[leighton richards]

A bit about myself.
I'm from the UK, I'll be 33 next month.  Have been Olympic Lifting for a couple of years, but have been into training with weights most of my life.
I'm also a Judo player, former national squad, now taking it easy and enjoying judo for recreational reasons.

I train at home, mainly because there arent any Olympic Weightlifting Clubs in my area of England, I also dont have time to drive 2 hours to train because I am always busy with my Wife and 3 Daughters, or Judo, when I am not working.
I've invested in a proper Eleiko training bar, and some York bumper plates, and put some rubber mats down in the garage for my training.
My current aim is to be able to snatch more than I can bench press!

Bodyweight 84Kg
Best Lifts (training only)
Snatch 85Kg
Clean & Jerk 110Kg
Back Squat 160Kg
Front Squat 130Kg
Bench Press 130Kg (misspent youth)

My training plan is as follows

Sunday
Snatch - 5 triples @ 80 - 85%
Overhead Squat - 3 triples
Back Squat - 3 sets of 5 @ 80 %

Monday
Squat Clean - 5 doubles @ 85%
Power Jerk from Rack - 5 doubles @ 85%

Wednesday
Hang Snatch + Drop Snatch - 3 * (3 + 3) @ 75%
Front Squat - 3 triples @ 85%

Friday
Snatch - 3 doubles @ 90%
Clean & Jerk - 3 singles @ 90%
Back Squat - 3 singles @ 90%

Edit:
I overtrained quite badly on the above program, new program as follows

New Program April 2009
Sunday
Snatch - Heavy(Max Single) or Volume (5 sets of 2) at 85%
Overhead Squats -  (Max Single) or Volume (3 sets of 3) at 85%
Front Squats -  (Max Single) or Volume (3 sets of 3) at 85%

Monday
Clean & Jerk - Heavy(Max Single) or Volume (5 sets of 2) at 85%
Back Squats - (Max Single) or Volume (3 sets of 3) at 85%

Wednesday
Snatch light (triples 70%)
Front Squats (fives 70%)
Snatch Pulls (fives 80%)
Dumbell Clean + Press

Friday
Clean & Jerk - (triples 70%)
Back Squats (fives 70%)
Pull Ups + Dips

[leighton richards]

Training so far this week

Sun 8th Feb

Snatch
40 * 3
50 * 3
60 * 3
70 * 2
72.5 * 2
75 * 2
75 * 2

Front Squats
60 * 3
90 * 3
100 * 3
110 * 3
120 * 3

Incline Press 60deg
60 * 3
80 * 3
90 * 3
100 * 3

[leighton richards]

Monday 9th Feb
Squat Clean
50 * 2
70 * 2
80 * 2
90 * 2
92.5 * 2
95 * 2
97.5 * 2
100 * 2

Power Jerk
50 * 2
70 * 2
80 * 2
90 * 2
92.5 * 2
95 * 2
97.5 * 2
100 * 2

[leighton richards]

Wednesday 11th Feb
My body was beat up today.
I have a dead leg and a bruise the size of a dinner plater on my inner thigh from judo last week.
I also have a sore hip and lower back on the opposite side, also from judo.
I thought about taking a couple of days off but I decided to train tonight and see how it goes.

Snatch
40 * 3
50 * 3
60 * 2
65 * 2
70 * 2
70 * 2
72.5 * 2
75 * 2f
75 * 2f

Whenever I miss on doubles, its usually the 1st rep that I miss, almost always due to not finishing.
Then I make sure I finish on the 2nd rep and usually get it.
Was supposed to do overhead squats, but my body was not up to it, I'm going to take the rest of the week off.

[leighton richards]

Mon 16th Feb

Took a few days off due to injured leg.
Snatch
40 * 3
50 * 3
60 * 2
70 * 2 * 5

Everything was terrible tonight, I dropped loads of the lifts forwards, even though 70Kg is light for me.

Overhead Squats
60 * 3
70 * 3
80 * 3
80 * 3

[leighton richards]

Wednesday 18th Feb
Light day
Clean
60 * 3
70 * 3
80 * 3
82.5 * 3
85 * 3

Power Jerk
60 * 3
70 * 3
80 * 3
82.5 * 3
85 * 3

[leighton richards]

Friday 20th Feb
Snatch
doubles up to 70 Kg
Clean & jerk
doubles up to 90kg
I was tired and timing was completely off.

[leighton richards]

Sunday 22nd Feb
Snatch
40 * 3
50 * 3
60 * 3
62.5 * 3
65 * 3
67.5 * 3
70 * 2
72.5 * 2
75 * 2
75 * 2

Back Squat (75%)
60 * 5
80 * 5
100 * 5
120 * 5
120 * 5
120 * 5