T Nation

Adrien's Training/Nutrition Log - Olympic Weightlifting & 5/3/1


#1

Intro/Bio
I’m Adrien, I have run 12 cycles of Wendler 5/3/1 Boring but big, and I have just started Olympic Weightlifting. In addition to that, I am running a 2 day/week template for 531.
As I am learning the Olympic lifts, the load is light and my coach is focusing on technique 3 times per week. In addition, I have added 2 extra days to work on the Big lifts with Wendler 531.

Disclaimer:
My lifts are not impressive (to say the least!), I am no (nor will I ever be) a worldclass lifter, I am not trying to get stage ready or be shredded to the bone,

I enjoy lifting, I do this for fun and for personal satisfaction. It is only 1 aspect of my life. It does not revolve solely around lifting as I have to split my time as a husband, father, manager and friend.

I am creating this log to keep myself accountable

Stats:
Age: 28 yo
height: 180cm/5 feet 11 Inches
Current BW: 86KG/190 lbs
Bodyfat %: ~20-25% (but who cares!)

Training Schedule - Current:
MONDAY: Olympic Weightlifting - Snatch
TUESDAY: Rest
WEDNESDAY: Olympic Weightlifting - Clean
THURSDAY: Rest
FRIDAY: Olympic Weightlifting - Jerk
SATURDAY: Wendler 531
SUNDAY: Wendler 531

Lifts 1 RM:
DL(sumo) - 220 KG/485 lbs
BP - 100KG/220 lbs
OHP - 80KG/176 lbs
Back Squat (High bar) - 150 KG/330 lbs
Front Squat - 120KG/264 lbs

Objectives:
-Get under 80KG/176 lbs Body weight
-Compete with my Olympic Weightlifting Club from September 2017
-Back Squat BW x 2
-Bench BW x 1,5
-OHP BW x 1,25
-Stay healthy
-Have fun!


#2

Nutrition - Current

TDEE: 2500kcals

I naturally eat more on weekends, so I have decided to account for it while splitting the deficit through the week… So far I have had some good success with it, allowing me to have a more relaxed approach.

It also allows me to eat over maintenance when performing the heavy Wendler 531 lifts

I have gone from 93 KG/205 lbs in Sep 17 to 86KG/190 lbs currently

MONDAY - 1700 Kcals - 165 P - 98 C - 72 F
TUESDAY - 1700 Kcals - 165 P - 98 C - 72 F
WEDNESDAY - 1700 Kcals - 165 P - 98 C - 72 F
THURSDAY - 1700 Kcals - 165 P - 98 C - 72 F
FRIDAY - 1700 Kcals - 165 P - 98 C - 72 F
SATURDAY - 2700 Kcals - 165 P - 285 C - 100 F
SUNDAY - 2700 Kcals - 165 P - 285 C - 100 F

Total weekly deficit : 3600 Kcals


#3

May 7th - Wendler 5/3/1

Main Movement - Back Squat
Training Max ™ - 130 KG/286 lbs

Warm up
Main
-85 KG/187lbs x 5 reps
-97,5 KG/215lbs x 5 Reps
-110 KG/242 lbs (5+ Reps ) - 10 Reps (Rep PR)
Assistance
-Back Squat : 50 reps@85KG/187 lbs (65% TM)
-OHP - 5 x 10 Reps @30KG/ 66 lbs (50% TM)
-Weighted Dips - 5x5 with 10KG/22 lbs added weight (PR)

I just recently started doing Weighted Dips & Chin ups. When I am able to perform a 5x5 with a weight, I go up 2kgs/4 lbs in the next session


#4

May 8th - Olympic Weighlifting - Snatch

Yesterday’s Snatch focused workout for fun and challenging! I worked out to an (insane!) weight of 45KG/ 100 lbs for about 20 sets of 3 to 5 reps.

Warm up
Main
-over Knee Hang snatch
-Power Snatch
-Snatch (from the floor)
20 sets 5-3 Reps - 45KG/100 lbs

As I am learning proper technique, my coach has me doing tons of “clean” repetitions with light weights and proper form. It’s all about mastering the motor patterns, Mr Miyagi style


#5

May 9th - Rest Day

Nutrition

Yesterday’s maccros: (+ or - target )

P - 170 (+5)
C - 135 (+37)
F - 60 (-12)
Kcals - 1825 (+126)

I went slightIy over my calories yesterday. We had some family over and cooked up some chicken breast on the BBQ with some homemade taboulé, and I was not able to take out the scale & weight out the food.
Instead I guesstimated, and added a bit more than my estimate, just to be on the safe side (and not overeat by too much)

I plan to account for those extra calories by slightly eating less throughout the week.


Weigh in

Woke up this morning at a 86,5KG/ 190 lbs of bodyweight, I believe that I am still carrying some “bloat” or water weight from the weekend’s increased carb intake, that should come down within a day or two.

For fun, I decided to get a Bodyfat estimation using the “US Navy method of Body fat estimation”.

Height: 180 cm
Neck circumference - narrowest (cm): 36,5 cm
Waist circumference @ navel, relaxed (cm): 83,3cm
Approximate Body-fat Percentage: 15.8%

This is just an estimation (and can be off by ~3-5%), but is free, quick and convenient.
I am not reading too much into what number I get for my bodyfat, but I am also surprised to see my BF% lower than my initial estimation of 20-25%.

I used this calculator:
https://rippedbody.com/how-calculate-body-fat-percentage/

I also generally recommend all articles from this great website, it is a no BS simple approach to training and nutrition, and has a very detailed (free) guide to set up your diet & measure progress


#6

May 10th - Olympic Weightlifting - Jerk day

Nutrition

Yesterday’s maccros: (+ or - target )

P - 184 (+19)
C - 105 (+7)
F - 57 (-15)
Kcals - 1727 (+27)

Weigh in

Woke up this morning at a 86,7KG/ 191 lbs of bodyweight, I was expecting my weight to go down a bit, but will probably readjust and lose the water weight tomorrow or thursday.

I feel energetic, and do not have crazy hunger or cravings.

Training

Warmup
Main
Front squat ~ 10 sets warm ups - worked out to 50KG/110 lbs x5
Push press
Push Jerk
Jerk ~ 15 working sets - worked up to 50KG/110 lbs x 3 to 5 reps

I am happy with the workout as it was only the 2nd time I did Jerk, and the 1st time I did it with some weight (previously only did it with an empty bar). The position felt awkward, but after a few sets it felt strong, and I think I could have easily done 20KG/44 lbs-30KG/66 lbs more.

We are still focusing on technique rather than weight. Even though the weight is lights, I am drained after a 2,5h session from all the concentration & focus it requires to learn new movements.


#7

May 11th - Rest Day

Nutrition

Yesterday’s maccros: (+ or - target )

P - 188 (+23)
C - 115 (+17)
F - 66 (-6)
Kcals - 1825 (+99)

Weigh in

Woke up this morning at a 86,1KG/ 189 lbs of bodyweight,


#8

May 12th - Olympic Weightlifting - Clean & Jerk day

Nutrition

Yesterday’s maccros: (+ or - target )

P - 200 (+35)
C - 311 (+213)
F - 108 (+36)
Kcals - 2828 (+1128)

Yesterday was one of these days where social events makes it complicated to stay on a low cal diet. Instead of over stressing, over-eating or overthink everything, I decided to enjoy myself and make up for it on another day.

I decided to have a “High” calories day and have less calories over the rest of the week.

I do like the flexibility this diet is giving me, where I can have bigger eating day when they come along as long as I stay under my weekly caloric deficit.

I have 5800 Kcals to spread on friday, saturday & sunday, should be fine.

Weigh in

I woke up at a 86,2 KG/ 190 lbs, I was expecting to be more heavy because of the water weight after a high carb day.

Training

My coach finally thought that my clean form & my Jerk form (that I worked on Wednesday) was not too shitty to make me try a full Clean & Jerk (from the floor) for the first time. I was very excited, trying to remember all the queues I had learned.

It was challenging at first as I only worked on the clean & on the jerk separately.

Warm up
Over the knee Clean -
5 sets starting with an empty bar and working up to 50KG/ 110 lbs for 5 reps
Under the Knee Clean -
5 sets starting with an empty bar and working up to 50KG/ 110 lbs for 5 reps
Jerk -
5 sets starting with an empty bar and working up to 50KG/ 110 lbs for 5 reps
Clean & Jerk -
3 sets x 5 x 40KG/ 88 lbs
2 sets x 4 x 50KG/ 110 lbs
2 sets x 3 x 55KG/ 121 lbs

This is a big milestone for me as it was my first time C&J as a full movement, I think I could have added probably 10-15KG/ 22-33 lbs for ~3-4 reps, but we decided to leave it a that for that day.


#9

Doing ten sets of warmups sounds really counterproductive to me

Even if you did, say:
2 sets with only the bar
1 set with 30kg
1 set if 40kg
it would be only 4 warm-up sets

Doing more than that is just making your work set worse because you have no energy left

If you have a reason for doing that I would really like to hear it, all I can think of is increasing work capacity, and there are a lot of better ways to do that


#10

My coach is making me focus on technique over weight (for now), these warm ups are just to get the body warm and make me more loose (knees/hips loose to hit these deep squat positions, shoulders, wrists loose for the jerk position)

In theory you are right, I would never do that before heavy working sets of squats, but for now being warm & loose enough to get a good Jerk/clean position is the main objective.

And also the fact that I can front squat more that twice that weight means that I can have these 10 warm up sets done in 10 mn without breaking a sweat.


#11

Got ya


#12

May 13th - Wendler 531

Main Movement - Bench Press
Training Max ™ - 64 KG/141 lbs
Cycle #2/Week#1

Warm up
Main
-42,5KG/94 lbs x 5 Reps
-50KG/ 110 lbs x 5 Reps
-55KG/ 121 lbs (5+ Reps) - 18 Reps (Rep PR)
Assistance
-Bench Press: 50 Reps@42,5KG/ 94 Reps /65% TM)
-Deadlift: 5 x 10 Reps @80KG/ 176 lbs (50% TM)
-Weighted Chin ups - 5x5 with 10KG/22 lbs added weight (PR)
-Dumbell Arnold Press - 5x10@12KG/26 lbs // Superseted // Dumbell Curl - 5 x 10@10KG/22 lbs

Notes:
-I reset Wendler 531 with conservative PR numbers instead of old PR (that I did while weighing almost 8KG/17 lbs more)

  • Bench Press weight feels very light, but as you are supposed to start Wendler 531 with light weights, I try to hammer the AMRAP set and beat Rep PRs
    -I was able to do 5x5 + 10KG/22lbs on Weighted Chin Ups, I will try 12KG/26 lbs next time.
    -When doing volume DL, I use the sets to train double Overhand with Hookgrip, it is still a bitch, but I can handle 5x10@80 KG/176 lbs without any problem

Nutrition

Yesterday’s maccros: (+ or - target )

P - 203 (+38)
C - 95 (-3)
F - 71 (-1)
Kcals - 1751 (+51)

Weigh in

I woke up at a 85,5 KG/ 188 lbs, happy to see my weight slowly go down.


#13

I’d say warming up a lot is really appropriate for higher percentage stuff. Like I did for my last squat session:

45X5
45X5
135X5
225X5
275X3
315X3
365X2 belt on
405X1
455X2 (455 was pre-program one rep max)
455X2

Short of really high percentage work though, about 3-5 is more appropriate.

Also welcome aboard, @locamo. Weightlifting is both one of the funnest, and hardest things you can do for exercise.


#14

I agree with that, if I’m squatting I may warm up with something like this:
1-2 sets with the bar
1 set with 135
1 set with 185 (I may skip this one)
1 set with 225
1 set with 275
And so on
so half a plate at a time
The reps are between 3-5 most of the time because it takes time to get to the working weight (seems like we warm up in a similar manner)

But ten warm-up sets seemed a bit excessive in this particular context


#15

May 14th - Wendler 531

Main Movement - Deadlift
Training Max ™ - 157 KG/345 lbs
Cycle #2/Week#1

Warm up
Main
-102,5KG/225 lbs x 5 Reps
-117,5KG/ 260 lbs x 5 Reps
-135KG/ 297 lbs (5+ Reps) - 11 Reps (I had to make 14 reps to set a new Rep PR)
Assistance
-Deadlift: 50 Reps@102,5KG/ 225 lbs /65% TM)
-Bench Press: 5 x 10 Reps @32,5KG/ 71 lbs (50% TM)
-Weighted Dips - 5x5 with 12KG/26 lbs added weight (PR)
-Close Grip Bench Press: 5x10@ 40KG/88 lbs

Nutrition

Yesterday’s maccros: (+ or - target )

P - 81 (-84)
C - 153 (+60)
F - 68 (-4)
Kcals - 1678

Weigh in

I woke up at a 86 KG/ 189 lbs


#16

Week #1 - May 8-14 Recap

Nutrition: (Weekly average)

-Calories: 1976
-Protein: 166
-Carbs: 158
-Fat: 83

Weight & Body Measurement

-Average Weight: 86,2 KG/190,03 lbs
-Lowest Weight: 85,5 KG/ 188,49 lbs // Highest Weight: 86,7 KG/191,14 lbs

Body Measurement (May 14th AM)

-Neck (narrowest point): 33,3 cm
-Chest (Nipple Line - Relaxed): 96,9 cm
-Right biceps (Peak - Contracted): 37,7 cm
-Left biceps (Peak - Contracted): 37,2 cm
-2" above Navel: 86,9 cm
-Navel: 82,3 cm
-2" below Navel: 86,4 cm
-Hips: 89 cm
-Right quadriceps - 60,7 cm
-Left quadriceps - 61,5 cm

Estimated Body fat %: 17,7

Training Highlight

-Clean & Jerk - 55KG/121lbs (1st time with weight)
-Bench press - 55KG/121 lbs x 18 Reps (Rep PR)
-Weighted Chin Ups - 5x5 @ 10KG/22 lbs added weight (PR)
-Weighted Dips - 5x5 @ 12KG/33 lbs added weight (PR)


#17

May 15th - Rest Day

Nutrition

I was not happy with my nutrition settings, and thought I might have miscalculated my TDEE.
I have recalculated using the guide found on rippedbody.com

Nutrition - Current as of May 15th 2017

BMR: 1899
Activity multiplier: 1,375
TDEE: 2611 kcals
Target weekly weight loss: 0,45KG/1 lbs

Option 1) - Same Macros every day

Daily Calorie Intake: 2116 Kcals
Protein: 163
Fat: 64
Carbs: 223

Option 2) - Calories & Macro Cycling

Training Days (2 days/week)

Calories: 2693
Protein: 163
Fat: 43
Carbs: 413

Rest Day (5 days/week)

Calories: 1885
Protein: 163
Fat: 72
Carbs: 147


#18

May 15th - Rest Day

_Note:_My coach was out of town yesterday, so I did not get to train with him. Generally, i am looking forward when I can reduce from 5 day training/wk to 3 or 4.

Thoughts: Adding assistance to an Olympic Weightlifting program
When my coach thinks I am technically sound enough to train by myself, he will create a training plan for 3/4 days per week, and I plan to add some assistance to target parts of the body that the Oly lifting does not train.

Olympic Lifting is good to build some strong traps, shoulders, back, Leg & Posterior chain, but it lacks chest/arms/shoulders development

So I plan to add these exercises to the core Oly Lifting training because

  1. They are compound lifts (limited time, best bang for your buck)
  2. i like training these movements and have solid form
  3. I feel like I will have good solid foundation if I can kick ass in all these lifts

-Bench Press/Overhead Press
-Dips (weighted, paused, AMRAP)
-Chin Ups/Pull Ups (weighted, paused, AMRAP, close grip/wide grip, neutral grip)
-Deadlift (sumo/conventional/Snatch grip, Stiff leg)

Weigh in

I woke up at a 86,4 KG/ 190,5 lbs


#19

May 16th - Rest Day

Nutrition

Yesterday’s macros: (+ or - target )

P - 187 (+24)
C - 113 (-34)
F - 68 (-4)
Kcals - 1678

Calories: 1879 (-8)

Weigh in

I woke up at a 86,1 KG/ 189 lbs


#20

Why not ask him to include these movements? It’s much easier for him to create a solid program when he knows that the client is not tweaking it