Topic: Workouts Recovering From Knee Injury

[Andy Dick]

I think I might have mentioned it once that I would try to post my workouts coming back from my knee issues.  This program starts towards the beginning of the year.  At the start I was doing Oly lifts but the knee started acting up again.  So I was told to drop to light intensity on Oly lifts so I opted to stick with focusing on getting my squat strength back and hopefully remove stress on my knee to get it to bounce back faster.  Following that I was cleared on the Oly lifts but keeping in mind starting moderate intensity and slowly increasing (only 2.5kg per week even if I was able to do more).

All weights are in pounds unless it is an Oly lift or pull which is in kilos

WEEK 1 (1/17/11) ---------------------------------------------------------------------

WORKOUT #1 (LGT)
Snatch (57.5x3 60x3 62.5x3) 2 Segments
Back Squats (2x2) 275, 295
RDL (3x5) 185, 185, 205
Core

WORKOUT #2
Split Jerk (70x2 75x2 80x2)
SA Bench (3x5) 55, 60, 65
BB Row (3x5) 135, 145, 155
Core

WORKOUT #3 (HVY)
Snatch (57.5x2 62.5x2 67.5x2) 2 Segments
Back Squats (2x2) 295, 305
RDL (3x5) 185, 205, 215
Core

WORKOUT #4 (HVY)
C&J (72.5x1 77.5x1 82.5x1) 2 Segments / 75, 80, 85 segment 2
Front Squats (2x2) 275, 285
RDL (3x5) 195, 205, 215


WEEK 2 (1/24/11) ---------------------------------------------------------------------

WORKOUT #1 (LGT)
Clean (70x3 75x3 80x3) 2 Segments
Back Squats (2x2) 285, 295
RDL (3x5) 185, 195, 205
Core

WORKOUT #2 (LGT)
Split Jerk (70x2 75x2 80x2) 2 Segments
SA Bench (3x5) 60, 65, 70
BB Row (3x5) 140, 150, 160
Core

WORKOUT #3 (HVY)
C&J (77.5x1 82.5x1 87.5x1) 2 Segments / 80, 85, 90 Segment 2
Back Squats (2x2) 300, 315
RDL (3x5) 195, 205, 220
Core

WORKOUT #4 (HVY)
Snatch (60x2 65x2 70x2) 2 Segments / 62.5, 67.5, 72.5 Segment 2
Front Squats (2x2) 275, 290x2-1
RDL (3x5) 200, 210, 220


WEEK 3 (1/31/11) ---------------------------------------------------------------------

WORKOUT #1 (HVY)
Snatch (62.5x2 67.5x2 72.5x2) 2 Segments / 65, 70, 75x2-1 Segment 2
Back Squats (2x2) 305, 320x2-2
RDL (3x5) 205, 215, 225

WORKOUT #2 (LGT)
Clean (70x3 75x3 80x3) 2 Segments
Clean Pulls (3x3) 90 kgs
Core

WORKOUT #3 (LGT)
Snatch (50x3 55x3 60x3) 2 Segments / 60x3-1 Segment 1
Back Squats (2x2) 275, 275
RDL (3x5) 185, 195, 205
Core

WORKOUT #4 (HVY)
Split Jerk (85x1 90x1 95x1) 2 segments
SA Bench (3x5) 65, 70, 75
BB Row (3x5) 145, 155, 160
Core

WORKOUT #5 (HVY)
C&J (82.5x1 87.5x 1 92.5x1) 2 Segments / 85, 90, 95, 100 Segment 2
Front Squats (2x2) 275, 290, 290x2-1
RDL (3x5) 205, 215, 225


WEEK 4 (2/7/11) ---------------------------------------------------------------------

WORKOUT #1 (HVY)
C&J (90x1 95x1 100x1) 2 Segments / 92.5 97.5 102.5 Segment 2
Back Squats (2x2) 305, 320x2-1, 320x1
RDL (3x5) 215, 225, 225

WORKOUT #2 (LGT)
Snatch (50x3 55x3 60x3) 2 Segments
Snatch Pulls (3x3) 75 kgs
Core

WORKOUT #3 (LGT)
Clean (70x3 75x3 80x3) 2 Segments
Back Squats (2x2) 275, 275
RDL (3x5) 185, 195, 205
Core

WORKOUT #4 (HVY)
Split Jerk (90x1 95x1 100x1) 2 Segments
SA Bench (3x5) 70, 75, 75
BB Row (3x5) 145, 155, 165
Core

WORKOUT #5 (HVY)
Snatch (65x2 70x2 75x2) 2 Segments 75x2-1 Segment 1 & 2
Front Squats (2x2) 280, 295x2-1
RDL (3x5) 225


WEEK 5 (2/14/11) ---------------------------------------------------------------------

WORKOUT #1 (HVY) - Mon
Back Squats (3x2) 290, 305, 320
Front Squats (3x2) 265, 280x2-1, 290x2-1
RDL (3x5) 225, 225, 225
Core

WORKOUT #2 (LGT) - Wed
SA Bench (3x5) 65, 70, 75
BB Row (3x5) 145, 155, 165
Core

WORKOUT #5 (HVY) - Fri
Snatch 70x1 75x1-1 75x1 80x1-1 77.5x1-1 77.5x1 82.5x1-1 82.5x1-1
C&J 100x1 105x1 110x1-1 107.5x1-1 107.5x1


WEEK 6 (2/21/11) ---------------------------------------------------------------------

WORKOUT #1
Back Squat (6x6) 225, 245, 250, 250, 250, 250
SL RDL (6x6) 40, 40, 40, 40, 40, 40
Core

WORKOUT #2
Glute Bridge Bench (6x6) 55, 60, 65, 65, 65, 65x5-1
Pull-ups (6x6)
Core

WORKOUT #3
Back Squat (6x6) 230, 250, 250, 250, 250, 250x6+2
DB RDL (6x6) 40, 40, 45, 45, 65, 85
Core

WORKOUT #4
Shoulder Press (6x6) 95, 100, 115, 115, 105, 95
Pull-ups (6x6)
Core


WEEK 7 (2/28/11) ---------------------------------------------------------------------

WORKOUT #1
Back Squat (6x8) 250, 250, 250, 250, 250, 250
DB RDL (6x6) 85, 90, 95, 95, 95, 95
Core

WORKOUT #2
Glute Bridge Bench (6x6) 65, 65, 70, 70-2, 65, 65-2
Pull-ups (6x6)
Core

WORKOUT #3
Back Squat (6x6) 255, 255, 255, 255, 255, 255
DB RDL (6x6) 95, 95, 95, 95, 100, 100
Core

WORKOUT #4
Shoulder Press (6x6) 100, 105, 110, 115-3, 105-1, 95-2
Pull-ups (6x6)
Core


WEEK 8 (3/8/11) ---------------------------------------------------------------------

WORKOUT #1
Back Squat (6x8) 250, 255, 260, 265, 270-2, 255
DB RDL (6x6) 95, 100, 100, 100, 100, 100
Core

WORKOUT #2
Glute Bridge Bench (6x6) 65, 65, 70, 70, 70, 70-2
Pull-ups (6x6)
Core

WORKOUT #3
Back Squat (6x8) 255, 260, 265, 270, 270-4, 260-4
Shoulder Press (6x6) 100, 105, 110, 115-2, 110-2, 100-1
Core


WEEK 9 (3/14/11) ---------------------------------------------------------------------

WORKOUT #1
Back Squat (6x6) 260, 265, 270, 275, 280, 280
RDL (6x6) 225
Core

WORKOUT #2
Shoulder Press (6x6) 100, 105, 110, 115, 115-2, 105
Pull-ups (6x6)
Core


WEEK 10 (3/21/11)--------------------------------------------------------------------

WORKOUT #1 (1.5 min rest)
Back Squat (6x6) 265, 275, 280, 280, 280-2, 275-4
RDL (6x6) 225
Core

WORKOUT #2
Shoulder Press (6x6) 105, 110, 115, 120, 120-3 110-1
Pull-ups (6x6)
Core

WORKOUT #3
Back Squat (6x6) 270, 280, 280, 280, 280, 280, 280
Pull-ups (6x6)
Core

WORKOUT #4
Bench (6x6) 170, 175, 175, 175-3, 165-2, 155-1
Shoulder Press (6x6) 95, 100, 100, 100-2, 90, 90-1
Core


WEEK 11 (3/28/11)--------------------------------------------------------------------

WORKOUT #1 (1.5 min rest) – 300?
Back Squat (6x6) 280, 285, 290, 295, 295-3, 285-2
RDL (6x6) 225, 230, 235, 235, 240, 240
Core

WORKOUT #2
Shoulder Press (6x6) 110, 115, 120, 125, 130-4, 120
Pull-ups (6x6)
Core

WORKOUT #3
Back Squat (6x6) 285, 295, 295, 295, 295, 295-2
Pull-ups (6x6)
Core

WORKOUT #4
Bench (6x6) 170, 175, 175, 175, 180-2, 170-2
Shoulder Press (6x6) 110, 115-2, 105, 105-1, 100-1, 95
Core


WEEK 11 (4/4/11)---------------------------------------------------------------------

WORKOUT #1 (1.5 min rest)
Back Squat (6x6) 295, 295, 295, 295, 295-3, 290
RDL (6x6) 225, 230, 235, 240, 240, 240
Core

WORKOUT #2
Shoulder Press (6x6) 115, 120, 125, 130-3, 125, 125-3
Pull-ups (6x6)
Core

WORKOUT #3
Back Squat (6x6) 295, 295,295-2, 290-3, 285-3, 275
Pull-ups (6x6)
Core

WORKOUT #4
Bench (6x6) 170, 175, 180, 185-1, 180-2, 175-3
Shoulder Press (6x6) 100, 105, 110-3, 105-2, 100, 100
Core

[Andy Dick]

This section starts once I started back on Olympic lifts.  This will go up to recently, at one point in this section I get cleared with no more restrictions on weight.  Right now the knee is still not 100% but still no restriction.  I am to be mindful of it and if it starts getting sore for more than 2-3 days in a row I am to back off.  Sometimes when I had to Unload this was the case because of storeness.

WEEK #1 (4/11/11)--------------------------------------------------------------------

WORKOUT #1 - Monday
Cleans  70x2  75x2  75x2  80x2  80x2  80x2
Sn. Pulls (3x3) 60 kgs
Back Squats (2x2) 295#

WORKOUT #2 - Tuesday
Bench (3x3) 175#  185  185
Pull-ups (3x6)
Shoulder Press (3x5) 105#  110  110
Core

WORKOUT #3 - Wednesday
Snatch  45x3  50x3  50x3  55x3  55x3  55x3
Cl. Pulls (3x3) 80 kgs

WORKOUT #4 - Thursday
C&J  70x1  75x1  75x1  80x1  80x1  80x1
Back Squats (2x2) 265#
Core

WORKOUT #5 - Saturday
Snatch  50x2  55x2  55x2  60x2  60x2  60x2
Snatch Pulls (3x5) 55 kgs
Front Squats (2x2) 225#
Core

WEEK #2 (4/18/11)--------------------------------------------------------------------

WORKOUT #1
Cleans  75x2  80x2  80x2  85x2  85x2  85x2
Sn. Pulls (3x3) 65 kgs
Back Squats (2x2) 300#  315

WORKOUT #2
Bench (3x3) 185#  190  200+2
Pull-ups (3x5) 5 lbs
Shoulder Press (3x5) 105#  115  125
Core

WORKOUT #3
Snatch  50x3  55x3  55x3  60x3  60x3  60x3
Cl. Pulls (3x3) 92.5 kgs
RDL (3x3) 240#  245  255

WORKOUT #4
C&J  80x1  85x1  85x1  90x1  90x1  90x1
Back Squats (2x2) 285#
Core

WORKOUT #5
Snatch  52.5x2  57.5x2  57.5x2  62.5x2  62.5x2  62.5x2
Snatch Pulls (3x5) 50 kgs
Front Squats (2x2)  235#  255
Core


WEEK #3 (4/25/11)--------------------------------------------------------------------

WORKOUT #1 - Monday
Snatch  50x3  55x3  60x3  60x3  60x3  60x3
Sn. Pulls (3x3)  67.5 kgs
Back Squats (2x2)  305#  320+1
Core

WORKOUT #2 - Tuesday
Bench (3x3)  195#  200  205+2
Pull-ups (3x5)  5 lbs
Shoulder Press (3x5)  115#  120  130+1
Core

WORKOUT #3 - Wednesday
Cleans  75x2  80x2  85x2  85x2  85x2  85x2
Cl. Pulls (3x3)  95 kgs
RDL (3x3)  255#  265  275

WORKOUT #5 - Friday
C&J  82.5x1  87.5x1  87.5x1  92.5x1  92.5x1  92.5x1
Snatch Pulls  (3x5) 52.5 kgs
Front Squats  (2x2) 250#  260+3
Core

WEEK #4 (5/2/11)--------------------------------------------------------------------

WORKOUT #1
Cleans  77.5x2  82.5x2  82.5x2  87.5x2  87.5x2  87.5x2
Sn. Pulls (3x3)  70 kgs
Back Squats (2x2)  315#  320-1

WORKOUT #2
Bench (3x3)  200#  205  210+1
Pull-ups (3x5)  10 lbs (+1 last set)
Shoulder Press (3x5)  125#  130-2  135-3
Core

WORKOUT #3
Snatch  52.5x3  57.5x3  57.5x3  62.5x3-1  62.5x3  62.5x3
Cl. Pulls (3x3)  97.5 kgs
RDL (3x3)  255#  265  275

WORKOUT #4
C&J  85x1  90x1  90x1  95x1  95x1  95x1
Back Squats  (2x2) 280#  (275)
Core

WORKOUT #5
Snatch  55x2  60x2  65x2  67.5x2  67.5x2  67.5x2
Snatch Pulls  (3x5) 52.5 kgs
Front Squats  (2x2) 270#  275+2  (245)
Core


WEEK #5 (5/9/11)--------------------------------------------------------------------
UNLOAD
WORKOUT #1
Snatch  45x3  50x3  50x3  55x3  55x3  55x3
Cl. Pulls (3x3) 80 kgs
Back Squats (2x2) 295#  (275)

WORKOUT #2
Bench (3x3) 175#  180  185
Pull-ups (3x5) BW
Shoulder Press (3x5) 105#  110  115
Core

WORKOUT #3
Cleans  70x2  75x2  75x2  80x2  80x2  80x2
Sn. Pulls (3x3) 60 kgs
RDL (3x3) 225#

WORKOUT #4
Back Squats (4x2) 265#  275  285  295
Front Squats (2x2)  243#  (245)
Core

WORKOUT #5
Snatch  50x2  55x2  55x2  60x2  60x2  60x2
C&J  80x1  80x1  80x1
Core


WEEK #6 (5/16/11)--------------------------------------------------------------------

WORKOUT #1
Cleans  82.5x2  87.5x2  92.5x2  92.5x2  92.5x2  92.5x2
Sn. Pulls (3x3)  70 kgs
Back Squats (2x2)  310#  320+3 (275)

WORKOUT #2
Bench (3x2)  205#  210  215+2
Pull-ups (3x3)  15 lbs  (+2 last set)
Shoulder Press (3x3)  120#  130  135
Core

WORKOUT #3
Snatch  55x3  60x3  60x3  65x3  65x3  65x3
Cl. Pulls (3x3)  97.5 kgs
RDL (3x3)  185  195  205 - work depth

WORKOUT #4
Back Squats 275#x2  290x2  305x1  320x1
Front Squats (2x2)  275# (+2 last set) (245)
Core

WORKOUT #5
Snatch  60x2  65x2  65x2  70x2  72.5x2  75x2
C&J  95x1  97.5x1  100x1
Core


WEEK #7 (5/23/11)--------------------------------------------------------------------

WORKOUT #1
Snatch  65x3  70x3  75x3-1  75x3  75x3-1  75x3
Cl. Pulls (3x3)  100 kgs
Back Squats 290x2  290x2  (275)

WORKOUT #2
Bench  210#x2  215x2  220x2
Pull-ups (3x3)  20 lbs (+2 last set)
Shoulder Press  125#x3  130x3  135x3
Core

WORKOUT #3
C&J  92.5x1  97.5x1  102.5x1  102.5x1  102.5x1  105x1
Sn. Pulls (3x3)  72.5 kgs
RDL  195x3  205x3  215x3

WORKOUT #4
Back Squats 285#x2  300x2  315x1  330x1+1
Front Squats  275#x2  (245)
Core


WEEK #8 (5/30/11)--------------------------------------------------------------------

WORKOUT #1 TUE
Snatch  62.5x3  67.5x3-1  72.5x3-1  72.5x3  72.5x3-1  72.5x3-2
Cl. Pulls (3x3)  102.5 kgs
Back Squats 290x2  310x1  320x1  (275)

WORKOUT #2 WED
Bench  205#x2  215x2  225x2+1
Pull-ups (3x3)  25 lbs (+1 last set)
Shoulder Press  120#x3  130x3  140x3+1
Core

WORKOUT #3 THURS
Cleans  90x2  95x2  100x2  100x2  100x2  100x2
Sn. Pulls (3x3)  75 kgs
Front Squats  275#x2  275x2  (245)
RDL  205x3  215x3  225x3
Core

WORKOUT #5 SAT
Snatch  77.5x1  77.5x1  77.5x1
C&J  95x1  100x1  100x1  105x1  105x1  105x1
Core


WEEK #9 (6/5/11)--------------------------------------------------------------------
UNLOAD
WORKOUT #1
Cleans  75x2  80x2  85x2  85x2  85x2  85x2
Sn. Pulls (3x3)  65 kgs
Back Squats (2x2)  295#  (275)

WORKOUT #2
Bench  215#x2  220x2  225x2
Pull-ups (3x3)  30 lbs (+1 last set)
Shoulder Press  130#x3  135x3  140x3+1
Core

WORKOUT #3
Snatch  55x3  60x3  65x3  65x3  65x3  65x3
Cl. Pulls (3x3)  85 kgs
RDL  215x3  220x3  225x3

WORKOUT #4
Back Squats 275#x2  285x2  295x2  295x2
Front Squats  275#x2  275x2  (245)
Core

WORKOUT #5
Snatch  55x2  60x2  65x2  65x2  65x2  65x2
C&J  85x1  85x1  85x1
Core


WEEK #10 (6/13/11)------------------------------------------------------------------

WORKOUT #1
Snatch  62.5x2  67.5x2  72.5x2  72.5x2  72.5x2  72.5x2
Cl. Pulls (3x3)  105 kgs
Back Squats 290x2  290x2  (275)

WORKOUT #2
Bench  220#x2  225x2  230x2
Pull-ups (3x3)  35 lbs
Shoulder Press  135#x3  140x3  145x3-1
Core

WORKOUT #3
Cleans  85x2  90x2  95x2  95x2  95x2  95x2
Sn. Pulls (3x3)  77.5 kgs
RDL  215x3  220x3  225x3

WORKOUT #4
Back Squats 285#x2  295x2  310x2  320x2
Front Squats  270#x2  280x2  (245)
Core

WORKOUT #5
Snatch  75x1  80x1  80x1-1  80x1
C&J  97.5x1  102.5x1  102.5x1  107.5x1  107.5x1  107.5x1
Core

[Andy Dick]

Saturday was my first very challenging day coming back.  It was fun, snatch didn't go as well as I like but went well.  C&J just out right felt heavy so my jerks suffered.  Felt like the weight was making me revert back to my bad form.  I will post a video.

WEEK #11 (6/20/11)------------------------------------------------------------------

WORKOUT #1
Cleans  90x2  95x2  100x2  100x2  100x2  100x2
Sn. Pulls (3x3)  80 kgs
Back Squats 290x2  290x2  (275)

WORKOUT #2
Bench  215#x2  225x2  235x2
Pull-ups (3x3)  35 lbs
Shoulder Press  135#x3  140x3  145x3-1
Core

WORKOUT #3
Snatch  62.5x2  67.5x2  72.5x2  72.5x2-1  72.5x2  72.5x2
Cl. Pulls (3x3)  107.5 kgs
RDL  225x3  225x3  225x3

WORKOUT #4
Back Squats  290#x2  305x2  320x2  320x2
Front Squats  270#x2  280x2  (245)
Core

WORKOUT #5
Snatch  70x2  75x2  80x2-1  80x2-1  80x2-1  80x2  82.5x1
C&J  110x1*  110x1*  110x1-1 jerk  105x1
Core
* Jerks were sloppy

Satuday Workout Video

Lift 6 25 11

[Andy Dick]

This week to sum up in one word was PISS.

WEEK #12 (6/27/11)------------------------------------------------------------------

WORKOUT #1 (Felt very lethargic)
Snatch  65x2  70x2  75x2-1  75x2-2  75x2-1  75x2-1
Cl. Pulls (3x3)  110 kgs
Back Squats 295x2  295x2  (275)

WORKOUT #2 (Felt very lethargic)
Bench  220#x2  230x2  240x2
Pull-ups (3x3)  35 lbs (-1 last set)
Shoulder Press  135#x3  140x3-1  145x3-3
Core

WORKOUT #3 (Felt better but still lethargic)
Cleans  90x2  95x2  100x2  100x2  100x2  100x2 (C&J on second rep)
Sn. Pulls (3x3)  82.5 kgs
RDL  225x3  225x3  225x3

Unsure the cause of feeling so misearble.  My 2 guesses are either still trying to rebound from last Saturday, that was a very difficult day; or (my main guess) we have had more camps outside so I am in warm, humid weather for about 2 extra hours of my day and my body is not accustomed to the heat since Wisconsin cannot decide if it wants to be hot or cold.  I think that just took a hit on me because I was uncharacteristically tired compared to last week.

WORKOUT #4
Back Squats 320#x2  320x2  320x2  320x2
Front Squats  280#x2  280x2  (245)
Core

WORKOUT #5 (rushed, stressed, no good bar)
Snatch  (actually got 77.5x1 for warm-up) 82.5x1-1  80x1-1  80x1-1
C&J  100x1  100x1  105x1-1 jerk  (110x1  110x1  110x1 DND out of time)
^
This day was complete and utter garbage and a waste of time.   Ok so here is what went down.  (Shaun I don't know how you keep your sanity out there at the fitness club.)  I go in to the fitness club I workout at on Saturdays to workout (gave myself 2 hours to get my workout done before my work shift at the club starts). I heat my knee, drink my drink, ride the bike to warm up, foam roll and go to "studio B" and do a warm-up set with the bar for snatch. I go to get my weights and lo and behold they are gone. I call my manger at the club and was like "where are all my bumpers" and he replies "we took them all over to Mequon (another club about 15 minutes away)." I asked why and he said for sport specific basketball and football camps. So I let him go because I have to rush up to Mequon now to do my workout.

This is where it gets good. On the way I call him and asked how long will they be up there so I know how many times I need to go there to workout. He was like September and then goes into this explanation about how he asked around (instead of just calling me of course) to see if I was using the bumpers for anything and everyone said I wasn't/no one was in my class. Except for the obvious fact #1 that he knew I used them for my own olympic weightlifting workouts but he has the right to move them because they are Elite's bumpers. Except for fact #2 I have a weightlifting class that uses them on Saturdays.

So BS point number 1, about a month ago the manager in charge of the cleaning staff made a huge deal about how I am training people for free in the studio without charging them. I informed my manager, in person that it fell under the realm of aerobics classes and informed and got approval of the aerobics manager prior to running the class; so there was no charge unless a non-member took the class. He said since there was no billing code that I wasn't using them. Which is utterly untrue since I told him about the class. BS point number 2, he knows I train in Olympic lifting so instead of at least infroming me of the move he just moved them without telling me.  BS point #3 basically everything Olympic weightlifting or use of the bumpers goes through me since the club bought them for me to utilize, so to not come to me is super shady.

So, anyway, I get to Mequon at 10 (I need to be back to my club at 11 for my shift/weightlifting class) have an entirely rushed and stressed workout that culminated in basially me only getting my warm-up sets. On top of that which made the workout worse is I didn't have time to take the weightlifting bar (pendlay) over there so I had to use a crap Mequon "squat bar" AKA the fat bars with basically no spin. So in essence I wasted my time running around and had a worthless workout.  I should have just went home.  Next week was supposed to be an unloading week, now I have no idea what to do because I do not want to end after such a crap week.  Perhaps I will treat next week as a regular training week and play it by ear on how I feel.

[Andy Dick]

WEEK #13 (7/4/11)------------------------------------------------------------------

WORKOUT #1
C&J  90x2  95x1  100x1  100x1  100x1  100x2
Sn. Pulls (3x3)  85 kgs
Back Squats 295x2  295x2  (275)

WORKOUT #2
Bench  220#x2  230x2  230x2-1
Pull-ups (3x3)  BW
Shoulder Press  135#x3  135x3  135x3
Core

WORKOUT #3
Snatch  65x2  70x2  70x2  75x2-1  75x2-1  75x2  75x2
Cl. Pulls (3x3)  112.5 kgs
RDL  225x3  225x3  225x3

WORKOUT #4  Knee Sore
Back Squats  300#x2  310x2  320x2-1  320x2
Front Squats  280#x2  (sore no set 2)  (245)
Core

WORKOUT #5
Snatch  70x2  75x2  80x2-2  80x2-2  70x2  75x1 80x2-2  80x2-2
C&J  105x1  105x1-1 jerk  105x1
Core

[LightWeight]

Andy, nice diary...

Do you mean you had 5 workouts in that one day?


It's quite frustrating when you work with idiots isn't? Especially when their in a position to call the shots..........

[Andy Dick]

It is a 5 day a week split, M-Th and Sat, so that is the 5th workout for the week.  I do not put mon ect. each day in case the days need to be adjusted to a different day or 1 is dropped.

I stopped working out at that club for now. I have it still for a fall back but I talked to my boss at the HS and he said it was cool for me to workout there as long as I brought someone else.  Much better atmosphere and much less stress.

[Andy Dick]

WEEK #14 (7/11/11)------------------------------------------------------------------
UNLOAD
WORKOUT #1
Snatch  52.5x2  57.5x2  62.5x2  62.5x2  62.5x2  62.5x2
Cl. Pulls (3x3)  90 kgs
Back Squats 295x2  295x2

WORKOUT #2
Split Jerk  72.5x2  77.5x2  82.5x2  82.5x2  82.5x2  82.5x2
Bench  190#x2  190x2  190x2
Pull-ups (3x5)  BW
Shoulder Press  120#x3  120x3  120x3
Core

WORKOUT #3
Cleans  72.5x2  77.5x2  82.5x2  82.5x2  82.5x2  82.5x2
Sn. Pulls (3x3)  70 kgs
RDL  205x3  205x3  205x3

WORKOUT #4 (DND Knee Sore)
Back Squats 295#x2  295x2  295x2  295x2
Front Squats  245#x2  245x2  (245)
Core

WORKOUT #5
Snatch  67.5x1  67.5x1  67.5x1
C&J  90x1  90x1  90x1
Front Squat  245x2  245x2  245x2
Core