T Nation

Panhandler's Log


#1


Current Stats

Olympic Back Squat - 305 lbs
Front Squat - 265 lbs
Deadlift - 405 lbs
Snatch - 165 lbs
Clean & Jerk - 185 lbs
Bench - 225 lbs
Press - 145 lbs

5' 9"
174 lbs

Goals
cut to 160 over the next 2 months, then clean bulk to around 180.

lifts
olympic back squat - 405 lbs
front squat - 315 lbs
deadlift - 500 lbs
Snatch - 205 lbs
clean & jerk - 265 lbs

currently eating fairly low calorie (1800) and low carb (<80g) to try and drop some fat. basically meat, eggs, fish, veggies, nuts, and dairy with some grains on the weekend. workout plan follows practicing olympic lifts and squatting during every workout (4-6 times per week) with some strong man conditioning as a finisher. I will probably throw some bodyweight stuff like pullups, dips, and burpees in at the end of some sessions as well as some single arm variations of the olympic lifts. any comments or critiques are welcome. also, I have attached some "before" pictures to keep me honest.


#2

back


#3

damn. wrong picture. let's try again.

last nights workout
dynamic stretching (5minutes)

Snatch
warmup hang snatch with PVC ~ 20 reps
45 lbs hang snatch x 3
45lbs hang snatch x 3
65 lbs x 3
65 lbs x 3
95 lbs x 3
135 lbs x 3
145 lbs x 2
155 lbs x 1
165 lbs x 1 miss (hands starting to fatigue, need to do some snatch grip deads to improve grip)
165 lbs x 1 miss

Squats
165lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 3
245 lbs x 2
265 lbs x 2
285 lbs x 1 miss
285 lbs x 1 miss
225 lbs x 3
185 lbs x 5
135 lbs x 10

stretching ~ 10 minutes


#4

light workout tonight, pretty sore right now...

dynamic warmup (5 minutes)

Hang Snatch w/ PVC 20 reps

Snatch
65lbs x 3
65lbs x 3
65lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
135lbs x 2 (missed second)
135lbs x 2
135lbs x 2 (missed second)

Squats
135lbs x 10
185lbs x 10


#5

Saturday 7/9/2011

Dynamic Stretching ~ 5 minutes

Hang Snatch PVC stretch/ Warmup - 20 reps

DB Snatch w/ 65lbs
3x5 each arm

Squats
185 x 3 x 3
225 x 2 x 3
245 x 2
265 x 1
275 x 1 (very slow felt heavy)
275 x 1 (very slow felt heavy)
225 x 5
185 x 5

Chins - 2, 10, 10
Dips - 2 x 15

feeling pretty fatigued from squatting at every session, but I'm am noticing significantly less DOMS than when I squatted only once per week. I'm definitely going to keep this up for a while. I think the increased frequency will keep me honest and help me break some previous squatting plateaus.


#6

Hang snatch w/ PVC and dynamic warmup ~ 5 minutes

Snatch
65lbs x 3 x 3
95 lbs x 3 2

box jumps (24 lbs vest) to 32" platform
4 x 5

Front squats
95 lbs x 10
135 lbs x 5 x 2
185 lbs x 5 x 2
205 lbs x 2 x 2
255 lbs x 1
185 lbs x 5 x 2

Pullups - 12 x 2
Dips - 15 x 2


#7

7/11/11

Snatch Grip Deads
135 lbs x 3 x 2
185 lbs x 3 x 2

Back Squats
135 lbs x 5 x 2
205 lbs x 3 x 2
255 lbs x 2 x 2
275 lbs x 1
285 lbs x 1
305 lbs x 1 (miss)
135 lbs x 10


#8

7-15-2011

Snatch Warmups - various hang power snatches and full snatches w/ the bar.

Dynamic Stretching

Snatch
65lbs x 3 x 2
95lbs x 3 x 2
135lbs x 3 x 2
155lbs x 1 (missed 4 times)

Squat
155lbs x 5
225lbs x 3
255lbs x 2
275lbs x 1
295lbs x 1
225lbs x 3 x 2

Chinups - 12 , 10


#9

7/17/2011

Snatch Practice - lots of pause reps, practicing different positions w/ the bar
95lbs x 4 x 4

Squats
95 x 5
185 x 5
255 x 3
275 x 1
305 x 1
325 x 1 (miss PR)


#10

7-18-2011

Snatch Practice - Pendlay Progression ~ 25 reps w/ the bar

Snatch - 2nd pull to full snatch from blocks
95lbs 5 x 3

Squats
95lbs x 5
185lbs x 5
255lbs x 5
205lbs x 5
95lbs x 5

Chinups - 3 x 10
Dips - 2 x 15


#11

7-19-2011

Hang Snatches
45lbs x 2 x 2
95lbs x 2 x 5

Snatch
95lbs x 2
135lbs x 1 x 3

Front Squat
135lbs x 3
155lbs x 3
185lbs x 3
225lbs x 1
245lbs x 1
265lbs x 1
205lbs x 2 x 2
185lbs x 2
135lbs x 5


#12

7-20-2011

squats
45 x 10
135 x 5
225 x 5
245 x 2
275 x 1
295 x 1
315 x 1 (miss)
315 x 1 (miss)
225 x 3 x 2

Chinups - 3 x 10
dips - 3 x 15


#13

7-21-2011

I had my first training session with a coach this evening. Richard fleming from Spoon Barbell Club in Richardson, TX. good workout with a lot of different exercises for about an hour. going to follow the program he gives me starting tomorrow.


#14

7-23-2011

hyperextensions - 3 x 10

squats-
4x front, 8x back : 135, 155,185, 205

Complex:
upright rows x 10
goodmornings x 10
snatch grip behind the neck press x 10
OH squat (6 sec pause in bottom)
x 3 (45lbs, 55lbs, 65lbs)

OH lunges (25lbs plate) 4 x 10 each leg

Pendlay Rows (95lbs) 3 x 10

Weighted pushups (25lbs) 3 x 10

1 armed DB swings 4x6 each arm (25lbs)

pullups (strict, pause at top) - 6,4,5

Snatch pulls (95lbs) - 2 x 5
clean pulls (95lbs) - 2 x 5

superman - hold as long as possible for 2 minutes

hang in extension for time ~ 2 minutes

this is the beginner workout my new Oly-Lifting coach gave me to do 3 -4 times per week for 1 month, I will be increasing weights as needed


#15

7-24-2011

Split Jerks
45lbs x 5 x 2
95lbs x 5 x 1
145lbs x 2 x 2
165lbs x 1 x 2
175lbs x 1 x 2

Back Squats
175lbs x 20

Calf Raises
175lbs x 15 x 2


#16

7-25-2011

Hyperextensions - 3 x 10

Squats - 4 Front + 8 Back (135lbs, 185lbs, 205lbs, 225lbs)

Upright rows x 10 + Good Mornings x 10 + Snatch Grip Behind the Neck Press x 10 + OH pause squat (6 secs) x 1 (55lbs, 65lbs, 65lbs)

Lunges 4 x 10 (25lbs plate overhead)

Pendlay Rows - 3 x 10 (95lbs, 115lbs, 135lbs)

Pushups - 3 x 10 (25lbs vest)

one-armed DB swings (25lbs) - 4 x 6 each arm

Pullups - 8,8,5

Snatch Pulls (135lbs) - 2x5
Clean Pulls (135lbs) - 2x5

supermans - 20sec, 25sec, 45sec

Hang for Time - 1.5 min


#17

7-26-2011

Split Jerks
45lbs x 5
95lbs x 5
95lbs x 1
135lbs x 2
185lbs x 1 x 2
195lbs x 1 (miss)
195lbs x 1 (miss)

Calf Raises
195lbs x 20

OH Pause Squats W/ PVC x 20


#18

7-28-2011

Hypers - 3 x 10 w/ 25lbs vest

Squats - 4 Front + 8 Back x 4 (135, 185, 205, 225)

Upright Rows (10) + Good Mornings (10)+ Snatch Grip BNP (10) + OH Pause Squat (1x10 secs)
65lbs x 3 circuits

OH Lunges w/ 35lbs plate - 4 x 10 each leg

Pendlay Rows - 135lbs 3 x 10

Knuckle Pushups - (25lbs vest) 3 x 10

DB Swings (42.5 lbs DB) - 4 x 6 each arm

Chinups - 10,10,5

Snatch Pulls - 135lbs 2 x 5
Clean Pulls - 185lbs 2 x 5

Superman hold ~ 2 minutes

Hang For Time ~ 1.5 minutes


#19

7-29-2011

Split Jerks
45lbs x 5
95lbs x 5
135lbs x 2
185lbs x 1
190lbs x 1
205lbs x 1 (miss)
205lbs x 1 x 2
135lbs x 2 x 3

Calf Raises
135lbs - 3 x 20


#20

7-30-2011

dynamic Hypers - 3 x 10 (25lbs vest)

Squat - 4 Front + 8 Back (135lbs, 185lbs, 205lbs, 235lbs)

UR (10) + GM (10) + BNSP (10) + OHPS (1, 6 sec) x 3 complexes - 65lbs

Lunges - 4 x 10 each leg (35lbs plate OH)

Pendlay Rows - 3 x 10 (155lbs)

Pushups off Knuckles (25lbs vest) 3 x 10

One-Armed DB Swings - 4 x 6 each arm (42.5lbs)

Pullups - 8,8,5

Snatch Pulls - 135lbs 2 x 5

Clean Pulls - 135lbs 2 x 5

Superman hold (arms in snatch position) - 2 minutes

Hang for Time - 45 secs