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Author Topic: Training Log  (Read 4723 times)

Offline Jack

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Re: Training Log
« Reply #8 on: Oct 30, 2009, 02:46 AM »
Thanks for the Sumo video Rick, awesome weight.

How often are you planning to train the Olympic lifts?

Sjaak
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Offline Versatile Strength

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Re: Training Log
« Reply #9 on: Oct 30, 2009, 05:08 PM »
Well I'm actually doing a push/pull in December so I'm focusing my training now on those two lifts, however I'm doing an Olympic meet about a month later so I will be adding in variations soon to get back in the swing of things. Right now I'm beginning to work technique again here and there. I went complete Olympic over the summer so it's nice to get back to some basic Powerlifting methods for strength development.

Yesterday:
Fat Bar Deadlift
Conventional Stance Pronated Grip
135x3 225x3 315xmiss
Conventional Stance Reverse Grip
315x1 405x1 455x1 500xmiss
Sumo Stance Reverse Grip
500xmiss (lockout) 500x1 third times a charm

Switched from chucks to Olympic shoes
Olympic Style Back Squat (below parallel)
60kgx3 90kgx3 110kgx1 120kgx1 130kgx1
140kgx1 150kgx1 160kgx1 170kgx1
140kgx2x4 110kgx2x8

RDL w/ Straps
110kgx10 150kgx5 180kgx5 110kgx10

1a H Knee Raise w/ 20lb 4x15
1b BW GHR 4x12

Band Stretching
ham/groin/IT
Fat Bar Lat Pulldown 3x10

Today:
Rack surf with the Men's LAX team 5s to 50s and back
Snatch 80kgx2x1 90kgxmiss
OH Squat
50kgx1 70kgx1 90kgxmiss(fell forward)
SB Sprinter Sit-up
Walk-outs up to 585x1
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Offline Versatile Strength

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Re: Training Log
« Reply #10 on: Oct 31, 2009, 09:19 AM »
Bench
Barx3
135x5 185x3 225x2
245x1 265x1
270x3x1 225x10
DB Bench
75x10 90x1 100x8 90x10 50x50
1a Lat Pulldown 3x10 200
1b DB Rollback 3x10 50s
2a BS BW Ext ROT 2x10
2b BS BW Row 2x10
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Offline Versatile Strength

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Re: Training Log
« Reply #11 on: Nov 01, 2009, 05:53 PM »
Sumo Dead
135 2x5 225x3
315x1 365x1
405x1 440x6
405 +1 Chainx1
'' +2 Chainsx1
'' +3 Chainsx1
'' +4 Chainsx1
'' +5 Chainsx1
'' +6 Chainsx1
Safety Squat Bar
Barx10 135x10 185x10
BW Rev Hyper 3x20
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Offline Versatile Strength

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Re: Training Log
« Reply #12 on: Nov 02, 2009, 05:25 PM »
Pwr Snatch
50kgx4
60kgx4
Squat Snatch
70kgx2 75kgx2
80kgx1 85kgx1
90kgx1 95kgx2xmiss
Snatch Pulls
105kgx6x2
Olympic Style Back Squat
50kgx2 70kgx2
90kgx2 130kgx2
136kgx6x2 1min rest
OH Squat 70kgx5x2
1a Banded Good AM Blue 4x25
1b SB Sit-up 4x25
H Leg Raise 3x12
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Offline Versatile Strength

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Re: Training Log
« Reply #13 on: Nov 03, 2009, 05:17 PM »
Bench
Barx3 135x2
185x2 225x1
255x1 275x1
290x1 300x2xmiss (lockout)
Floor Press
Barx5 135x6
185x6 225x5 235x5
185+1 chain per side 3x3
DB Bench 4x10 90
1a BB Curl 3x8
1b Rope Pushdown 3x10
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Offline Versatile Strength

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Re: Training Log
« Reply #14 on: Nov 06, 2009, 05:27 PM »
Front Squat
Slow prgression up to 150kgx1 157kgxmiss
120kgx6x2
Sand Bag Lunge up hill x1
Heavy Punching bag Lunge up hill x1
Heavy Punching bag bench squat 1x10 on each shoulder
5x1min heavy Bag:
Jabx10 Jab/Crossx10 Crossx10 Jab/crossx6
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Offline Versatile Strength

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Re: Training Log
« Reply #15 on: Nov 09, 2009, 04:11 PM »
Warm-Up:
Jump Ropex100
Band Hip Flex 3x6
Bungee Split Squat 3x8
Cat/Camel x15
Cross-Over Lunge 2x5
Extended 1st basement Stretch x20sec each
Band Stretch series

Short Yrd Sprint
5yrd x3 1 min Rest
10yrd x2 1min Rest
20yrd x1 1min Rest
1 Min Rest
Repeat

Pwr Clean 70%
4x5 85kg (4th set, 1.18-1.24m/s)
F Squat 6x2 120kg
1a KB Squat Jump 4x6 50lb
1b H Leg Raise 4x10
2a Bungee Explosive Alt Lunge 3x5 each
2b KB Jerkx5each/swingx10 3x
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