Squat
260x4
310x3
380x3
410@4x2
Bench
175x5
205x4
240x3
275@2x2
295@3x1
275@2x2
Dips +5@5x5
Incline Fly 25@5x6
Ab Pull Downs red mini@4x10
4 Likes
DL Paused
275x3
325x3
355x3
410@4x2
Close Grip Bench
175x3
205x3
240@4x3
Box DL
300x3
355x3
410x3
465@3x2
Dips BW@5x6
Back Extensions 50@4x8
4 Likes
Monday back at the gym and will get caught up on all your logs
2 Likes
Had to delay because of Reno’s but back at it tomorrow
So a bit of a different spin but same philosophy. Looking to take up Olympic lifting as they tend to have required totals for some good meets. This will be broken down into a 6 day program with powerlifting as I will still do meets to compete at nationals in both.
C1D1W1
Back Squat
330@4x2
Front Squat
135x5
Push Press
160x5
2 Likes
Snatch
70@10x1
Clean&Jerk
100@10x1
Back Squat - will be going straight to top set as I went over warm and tightness in the inner quad happened
220x4
265x4
310@2x4
Bench
140x5
165x4
195x3
205@3x3
2 Likes
Snatch Pull, Snatch, OH Squat(211)
70@ 2 sets
75@ 1 set
Snatch High Pulls
135@3x3
Shoulder work
5@2x10
3 Likes
2nd session today because I work two shifts tomorrow.
Snatch below knee
70@10x1
CJ below knee
105@10x1
Front Squat
115@3x3
Bench
225@3x3
2 Likes
Sn. High Pull + Snatch
65x2
70x2
75x2
Power Clean
95@3x3
Front Squat
135x3
185x3
225x3
Shoulder work
2 Likes
Classic Snatch
85@3x1
Classic CJ
135@3x1
Cln. High Pulls
185@3x3
Bench
135x5
225x1
250@3x3
2 Likes
Classic Snatch EMOM (every minute on the minute)
75@10x1
Classic CJ EMOM
115@10x1
Pwr. Cn. + Jerk (12 = 1 Pwr Cn 2 jerk)
155@3x1
I will be releasing the training program in a bit to detail what is gonna lie a head after my 8 week crash course of getting back in the groove.
P.s
It will be a long post.
3 Likes
I will be planning out a four year training cycle as it makes sense to follow the true way of the system.
Year 1
Total lifts - 8000
Sub Max/Max - 10/month
Year 2
Total lifts - 9600
Sub Max/Max - 14/month
Year 3
Total lifts - 11500
Sub/Max - 18/month
Year 4
Total lifts - 15000
Sub/Max - 25/month
For the first year of training, I plan to compete at-least three times. The first six months will look like the following.
Month 1
Medium total volume - 700 lifts
Month 2
Low total Volume - 500 lifts
Month 3
High total volume - 900 lifts
Month 4
Average total volume- 800 lifts
Month 5
High total volume- 900 lifts
Month 6
Low Volume - 500 lifts
There will be a total of 38 different lifts that will be utilized in the first year of training.
2 Likes
Cn. Pull + Cn. + Jerk (212)
85@2x1
95x1
105x1
Sn. High Pull
135@3x3
Bench
265x3
2 Likes
That my friend is dedication and commitment
1 Like
Well that is the whole premise of the system. The USSR really knew how to build programs.
Well I am taking on a weightlifting program and Hopefully have a 10 year plan
2 Likes
Strained my foot so was off for couple days
Hip Snatch
75@10x1 EMOM
Hip Cleans
115@10x1 EMOM
Front Squat
245x3
Shoulder work
2 Likes
Snatch
115x1 - 20lb PR
Clean
155x1 - PR
Cn. High Pull
185@3x3
For a total of 122.72 kg
Now the real work begins
2 Likes
Snatch EMOM
75@10x1
Cn&J EMOM
110@10x1
Bench
205x5
Dips
-80@5x5
AB Pull Downs
50@4x10
KB Cross Over
12@2x10
2 Likes
Power Snatch
80@3x1
Snatch High Pull
135@3x3
Seated GM
135@3x10
Farmer walks
45@100 steps
2 Likes
Sn. Pull + Sn. + OHS (211)
80x1
85x1
90x1
Cn. Pull + CJ
110@3x1
Back Squat
315x5 - super easy and felt light
Pull Ups
-130@5x5 - also super easy
2 Likes