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Author Topic: Training Log  (Read 4993 times)

Offline Versatile Strength

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Training Log
« on: Oct 14, 2009, 03:52 PM »

Hey Guys I'm new to this training forum. My name is Rick and I'm a Graduate Assistant Strength & Conditioning Coach at Robert Morris University near Pittsburgh. I recently started getting more serious with Olympic Lifting and I'm really enjoying it. I want to gain more knowledge in the sport so here I am.
Bench up to 255x1
then added 50lbs of chain
135+chains 1x6
185+chains 1x6
225+chains 2x2
Zercher Squat
135x3 225x1 315x1
Sumo Rack Pulls
135x1 225x1 315x1 405x1 495x1
DB Bench 4x10 90s
BB Shrug 4x25 135
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Offline Versatile Strength

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Re: Training Log
« Reply #1 on: Oct 15, 2009, 03:40 PM »
Hang Snatch w/ Tendo 5x3 40kg roughly above 1.6m/s
Sumo Dead 135x3 225x1 315x1 (.72m/s) 405x1 455x1 505x1 600x2xmiss
(Big jump I know but I was feeling it. First attempt just missed the top of the lock out.
Second attempt was worthless)
Cambered Bar Back Squat
Barx7 135x7 185x7 225x7 275x7 315x1 365x1 405xmiss (burned out)
Cambered Bar Good AM 135x10 185x2x10
Cable Fat Bar RDL 3x10
SB Sit-up 4x30
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Offline Versatile Strength

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Re: Training Log
« Reply #2 on: Oct 19, 2009, 04:54 PM »
Clean & Jerk
50kgx2
70kgx1 80kgx1
90kgx1 100kgx1 110kgx1
120kgx1 125kgxmiss
90kgx2x2
Rack Jerk
90kgx2x1 110kgx1 120kgxmiss (didnt commit)
Kettbell Work
70lb bell flips, swings, snatches
Fat Bar Hold with 105lb 3x1min alt grip
Plate Pinch Lift 2 35s 2x10
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Offline Versatile Strength

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Re: Training Log
« Reply #3 on: Oct 20, 2009, 04:14 PM »
Bench
225 4x8,1x6,1x5
E Row 6x8 183
DB Bench
50sx50 40sx40 30sx30 100sx5
Wide Grip Lat Pulldown 3x10 200
BB Curl
45x8 65x8 85x8 95x8 100x8
BB Tri Ext 3x8 100
DB Lat Raise 5s to 25s and back down x8 each
BB Shrug 225x10 315x10 405x10 275x50
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Offline Versatile Strength

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Re: Training Log
« Reply #4 on: Oct 24, 2009, 05:11 AM »
Rev band w/ Greens Sumo Dead Raw
315x1 405x1 495x1 585x1 635x1 (video link bottom) 700x1(PR)
Cambered Bar B Squat
Barx7 135x7 185x7 225x7 275x7 335x2
RDL up to 315x5

Didn't have a great Squat Day yesterday so
I decided to hit it again today.
Lifted with one of our OL Freshman.
Cambered Bar Box Squat
Barx3 135x3 185x3 225x3 275x3
315x3 365x3 385x1 405x1(easy)
315x3x3
Trap Bar Dead
135x5 225x5 315x3
405x1 455x1 495x1 545x1
Stability Ball Sit-up 2x30
later on Plate complex with Men's Basketball
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Offline Versatile Strength

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Re: Training Log
« Reply #5 on: Oct 24, 2009, 01:53 PM »
Bench
255x4 then 275x1(3 board)
DB Bench 60s 1x35 1x30 1x25
1a Strict Pull-up 3x5
1b DB Lat Raise 30s 3x10
2a Band Pushdown 4x25
2b BB Curl 4x10
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Offline Versatile Strength

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Re: Training Log
« Reply #6 on: Oct 25, 2009, 06:13 PM »
Sumo Dead Raw
Pronated Grip
135x3 225x3 315x3 365x1
Switched to Reverse Grip
415 3x8
Technique felt pretty good on the early sets.
Took my feet out more and work on keeping the chest up.
Back Squat
Barx8 135x8 185x8 225x8
275x1 315x1 365x1 225x20
SB Sit-up 3x20 45lb
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Offline Versatile Strength

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Re: Training Log
« Reply #7 on: Oct 27, 2009, 03:30 PM »
Bench
Barx5 135x3 185x3
235x4x6
Pin Press from 7 Hole
225x10 245x3 275x3
295x2x1 225x10
Seated Row 6x10 200
DB Bench
50sx50 60sx25 70sx15
1a BB Curl 3x10 75
1b DB Roll-Backs 3x10 55s
DB Lat Raise 3x10 30s
Band Pushdown greens 4x25
then Two sets of
2a Bikex10min
2b SB Sit-up x2x30
Later on:
Bench Tech work
TKE 2x10each
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