Topic: John's Weightlifting Log

[John MacMullen]

I guess I should start with a little about me. I'm 48 years old, 94kg and I just got into O-lifting in January of this year. I was lucky enough to find an Olympic Weightlifting gym in Austin and I've been working out at OK Weightlifting being coached by Oleg Kechko and Tracy Steinberg since.

Tues 7/21
warmup
wt(kg) x sets x reps
or
wt(kg) x sets x reps + reps

p sn:

• 40x3x2
• 50x3x3
• 55x2x1
• 60x1x1

pcl + jerk:

• 50x2x3+1
• 60x2x3+1
• 70x3x2+1
• 75x1x1+1
• 80x1x1+1

cl pull high start:

• 70x2x4
• 80x4x3

[John MacMullen]

Wednesday 7/22
warmup

m sn:

• 40x2x3
• 50x4x2

f sq:

• 70x2x3
• 80x1x3
• 90x3x3

Short and sweet today, will work snatch openers tomorrow.

[John MacMullen]

Workouts have been continuing, percentages dropping back for this weekends competition. I'm focusing on my snatch technique and this weekend my thought is I want to do this correctly - take that number - and keep building from there.

[John MacMullen]

South Texas Open was on Saturday at Break Away Speed in Houston. There was a pretty good turnout of lifters and the event was run very well. This was my first competition outside of my home gym so it was quite the learning experience and I had a great time. Total'd 160 with a 65/95 so I was pretty happy with my results.

Next meet is October 17th in Austin and Leonid Tarenenko from Belarus is going to be in town, looking forward to this meet.

[Owen Duguay]

Hi John.   65 Snatch and 95 C&J are good weights to lift.  What is your goal for this year.   Are you a Masters Lifter.   And what is your weight class and how long are you lifting.   Best of luck in your training 

[John MacMullen]

Hi Owen, I'm 48 and I lift as a 94kg so yes I am a master lifter. I've been doing this for about seven months now, started in January of this year. Goal this year would be to get that 70/100 for a 170 total, that would be pretty sweet. Next meet is in October so I have a few months to train and prepare for that.

[Owen Duguay]

OK.  Thanks.  I would be interested in what you are doing for a program for the next 2 months.  Do you have a program for the whole month or do you make changes each week as needed. 

[John MacMullen]

Owen, I don't have a program for the month. I just show up to the gym and coach has the program on the chalk board and I follow it. Everyone at the gym follows the same program, a few tweaks are made for some of us and the weights are adjusted accordingly as well.

Tuesday
warmup
wt(kg) x sets x reps
or
wt(kg) x sets x reps + reps

muscle snatch:
40x2x3
45x4x3
power clean:
55x2x3
65x1x3
75x3x3
sq:
90x2x6
100x4x5
gm:
50x4x4

Thursday:
warmup
wt(kg) x sets x reps
or
wt(kg) x sets x reps + reps
muscle clean grip:

• 40x2x3
• 45x2x2 
• 50x3x2

clean from blocks:

• 60x2x3
• 70x1x3
• 75x5x2

f sq:

• 70x2x3
• 80x2x3
• 85x1x3
• 90x4x3

clean pull block:

• 90x5x5