Topic: Sean Burke's Log

[svburke]

Hello Weightlifting Exchange. I used to keep an online log over at my gym's Web site, but the forum there ran into technical and spamming problems. Glad to find there's another place where I can do this.

A bit of background: I'm 36, live in Philadelphia, PA, and have been training for about two years. My plan is to do a few meets per year, try to qualify for some of the international masters meets (Pan-Ams or Worlds), and, if I get the chance, take some trips and go to those meets. 

Current PR's: SN 88 (April 09), C&J 108 (October 09), Total 192 (April 09). All in 85kg class.

Am currently trying to build strength and work on getting past some hip issues and a hamstring pull from this fall which kept me from competing. Looking to do a meet in early 2009 and then Masters Nationals in April in NY.

28 NOV 09 @ Ironsport (Glenolden, PA)

Back squats (kg) 50/3, 70/3, 90/3, 100/3, 110/3, 115/3x10 sets
Clean & jerk 50/2, 70/1, 80/1, 90/1, 100/1, 105/1 (probably a press-out), 105/1 (better)
Push press 75/5x5 sets

For those who have the book and may be interested, the above is from the size and weight gain program in Greg Everett's new WL book, "Olympic Weightlifting: A Complete Guide for Athletes and Coaches," p. 237.

[Justin Ott]

Welcome to the site Sean, thanks for sharing your goals and training!

[Keith Miller]

Welcome, Sean.  Will look forward to following your training.

[svburke]

Thanks fellas. I take all criticism reasonably well, be it constructive or just plain old ball-breaking, so fire away if the spirit moves you.

30 NOV 09 @ Iron Sport

DL (kg) 40/3x2, 70/3, 90/3, 110/3, 125/3x3 sets. Focus here is on taking this off the floor correctly for the clean and maintaining a tight back arch.
Bench press (lbs.) 135/5, 195/5x5 sets. no pause.
Pull-ups BW/6x3 sets
stretch and hip/hamstring rehab

Day off tomorrow.

[svburke]

2 DEC 09 @ IS

Front squats (kg) 20/5, 50/5, 70/4, 90/3, 100/3, 105/3x5 sets
Snatch 40/3, 50/2, 60/1, 70/1, 80/1, 85/1, 90/1 ties gym PR. Pleased to have no misses in this run.
Press 60/5x3 sets

So there was good and bad news tonight. The good was the lifting; it went great. The bad is that my right hip, which has been bothering me on and off for several months now, may have felt worse than it's ever felt. I did the rehab and the stretching in any event. Dr's appointment later this month and I am probably going to need some imaging to see what's what.

[Keith Miller]

Good lifting!!    Sorry to hear about your hip.  I know mine does that on occasion, but it's never been bad enough to go to the doctor.  Hope everything goes well.

[svburke]

3 DEC 09 @ IS

2-position snatch 20, 40 x 3 sets, 50 x 4 sets
2-position clean 50, 70 x 4 sets
Push jerk & (split) jerk 70 x 4 sets
stretch, rehab, abs

Decided tonight that I need a back-off week next week. Should help consolidate the recent strong workouts and perhaps, I hope, reduce the hip inflammation, bursitis, whatever it is.

[svburke]

5 DEC 09 @ IS

Snatch 40/3x2, 50/2, 60/1, 70/1x5 singles
C&J 50/2+PJ+(S)J, 70/1, 80/1x3
Snatch high pulls 70/3x3
Sn DL 100/3x3
Fr Sq 50/3, 70/3, 80/3, 90/3x3
stretch, hip/hamstring rehab, core/abs