Topic: Douggie B's Road to the American Open

[Doug Berninger]

Haha! Sorry, Matt. They are coming. I am sitting in my office on campus and just remembered. I'm going to try and remember to post all of my sessions from the last 3-4 weeks tonight. They will show my preparation for a small meet I have coming up this Saturday. Stay tuned!   

[Doug Berninger]

Ok! Here we go! So, I just competed this past Saturday (September 19) and did really well. My goals were 100 and 120. My attempts were  93, 96, 100 & 115x, 117, 120x. I just missed cleaning 120! I was kind of bummed, but I PRed in both lifts and my total was 217kg, which was a PR for total of 12kg! 

I'm going to post the weeks leading up to this meet tonight...stay tuned!

[Doug Berninger]

I competed on 8/15 and went 90x, 92, 97x & 112, 116x, 116x

This is what I've done leading up to this past weekend's meet (9/19)  I started following Tim Swords' squat program 8/25 and I am currently still finishing it.


Week 1

8/17

Box Jerks - 70x2x3, 90x2x2, 100x3x2, 70x3x2   (I just did some jerks because I was exhausted from my first day of graduate classes, lasting all day long)

8/18

Power Snatch - 40x2x3, 50x2x3, 60x2x2
Clean-Grip Deadlift - 110x4, 130x4, 140x2x4
Barbell Bulgarian Squats - 40x6, 50x2x6
Neutral-Grip Pullups - BWTx12, 25#x2x8, 6+2

8/21

Snatch - 40x3, 50x3, 60x3, 70x3x3, 2/3 (missed one on last set)
Power Cleans - 60x3, 70x3, 80x3, 90x4x3
Box Jerks - 70x3, 90x2x3, 95x2x3
Front Squat - 70x4, 90x4, 100x2x4, 105x2x4
Back Hypers - BWTx12, 45x3x10

[Doug Berninger]

Week 2

8/25

Snatch - 40x2x3, 50x2, 60x2, 75x4x3
Power Clean - 60x3, 80x3, 90x4x3
Front Squat - 72x6, 75x6, 85x2x6
Ab Wheel Rollouts - 3x15
DB Windshield Wipers - 3x15

8/27

Box Jerks - 60x2x3, 70x3, 80x3, 95x5x3, 70x4
Front Squat - 70x6, 85x6, 97x3x6
RDL - 70x8, 110x8, 115x3x8 (used straps at 115)
Pull-ups - BWTx8, 25#x5wide+3 normal, normal width - 25#x5+3, 4+2+1, 5+2+1
Reverse Hypers - 120#x3x10

8/28

Conditioning

8/29

Box Jerks - 60x4, 70x3, 85x2, 95x2, 105x4x2, 90x2
Back Squat - 84x6, 91x6, 98x2x6
Deadlift - 110x2, 140x3x4, 142.5x2x4
Pull-Throughs - 120#x3x10

8/30

Clean & Jerk - 60x2x2, 80x2, 92.5x3x2, 95x2x2 (pause at bottom of clean)
Dips - BWTx10, 45#x3x10
Pball Bridge - BWTx2x75s, 60s
MB Slams - 30#x3x10

[Doug Berninger]

Week 3

9/1

Snatch - 40x2x3, 60x2, 70x2, 80x1/2, 2, 85x2x2
Power C&J - 60x3, 80x2, 90x2, 95x4x2
Front Squat - 70x6, 85x6, 95x2x6, 97x2x6
Ab Rollouts - 3x15
DB WW - 3x15

9/3

Box Jerks - 60x2x3, 80x3, 90x2, 100x2, 105x6x2
Back Squat - 70x4, 100x3, 110x3, 120x3x3
RDL - 70x5, 110x6, 120x4x6 (straps on last 2 sets)
Pull-ups - BWTx8, 25#x10, 20#x8+2, 6+2+1, 5+2+1
Reverse Hypers - 140#x3x8

9/5

Snatch - 40x3, 50x2, 60x2, 70x1/2, 1/2, 3x2
Box Jerks - 70x2x2, 90x4x2
Front Squat - 70x3, 85x3, 100x5x3

9/6 (This is the day I decided to switch my Split from Right foot to Left...it has paid off big time)

C&J - 60x2x3, 80x2, 95x1, 105x2x2, 1/2, 1/2, 1/2 (kept missing jerk on 1 of 2 reps)
Dips - BWTx8, 50#x4x8
Pull-Throughs - 120#x3x10
Back Hypers - 50#x3x8
Pball Bridge - BWTx3x50s

[Doug Berninger]

Week 4

9/8

Snatch - 40x3, 50x3, 65x2, 75x1, 85x1/2, 4x2
C&J - 60x3, 80x1, 90x1, 100x1, 105x1, 110x3x1, 115x0/1, 1 (missed jerk on 1st single)
Front Squat - 70x3, 77.5x3, 87.5x3x6
Ab Roller (walking on hands) - 2x30yds
MB Wall Rotations - 25#x3x12

9/10

Snatch - 40x3, 50x2, 60x2, 70x2, 80x1/2, 2, 85x2x1, 90x1, 0/1
C&J - 60x3, 80x2, 95x1, 105x1, 110x0/1, 3x1 (missed clean on 1st single)
Front Squat - 75x3, 90x2, 100x6x3
RDL - 100x3, 120x2x6
Pull-ups - BWTx5, 45#x4x5
Reverse Hypers - 110#x3x12

9/12

Snatch - 40x4, 60x2, 70x2, 75x2, 80x1/2, 3x1
C&J - 60x3, 80x2, 95x1, 105x1, 0/1, 1 (missed the jerk on second single)
Back Squat - 85x3, 92x3, 100x3x6
Back Hypers - BWTx10, 60x2x8


Week 5

9/15

Snatch - 40x3, 50x2, 60x2, 70x1/2, 80x1, 90x2x1, 70x1
C&J - 60x3, 80x2, 95x1, 105x1, 110x2x1, 115x0/1, 1 (missed clean on 1st single)
Front Squat - 92.5x5, 100x5, 107.5x5x3

9/17

Snatch - 40x3, 50x2, 60x2, 70x2, 80x4x1
C&J - 70x2, 85x2, 95x1, 105x3x1
Back Squat - 85x3, 95x3, 105x4x3

9/19 (MEET)   

Snatch - 93, 96 (PR), 100 (PR)
C&J - 115x, 117 (Meet PR), 120x
Front Squat (after meet) - 110x4x3

[Matt Erdman]

Nice lifting man! I've been waiting to snatch 100 for a long time. I bet it felt good.

[Doug Berninger]

It felt amazing! I can't wait to hit my 120kg C&J...that will be an awesome day for me. Here is my 100kg snatch and 120kg miss

http://www.youtube.com/watch?v=EJJirI35604

  100kg Snatch! 9/19/09

http://www.youtube.com/watch?v=QG2K3dhD4TA

  Missing 120kg CJ