I was training for o-lifting for roughly 2.5 years. my best comp lifts were 127sn and 146cj in the 85 class. i didn’t have time or will to really continue training the way i needed to so i decided to move on.
best lifts from the beginning of 12/12
after as 3 week break i started in on a 3x/wk 5x5 program. now i’m working on a different program. decided this training log might help keep my training honest.
my current best lifts are
squat 405x5, 445x2
bench 255x5, 305x1
wide stance low box squat w/ safty bar
2x25 w/ 10kg plate behind head
i wasn’t sure what i was going to do when i got in the gym today. decided to go a little heavy since i was getting a little tired of 5 reps. the first 445 was solid the second one my knee caved in about a mile.
the wide stance low box squats really hit my hips…good choice
yoke walk each trip was about 50 ft
db side bend
band tri ext
first time doing the log press…much more respect for it now!
sumo dl (in kg)
150 10x1 30sec rest
2" defect convintional
squat to pins
225 5x2 30 sec rest
315 10x1 30 sec rest
safty bar squat
135x20…fried my entire back
hopefully i can get the videos of my top sets up if i can figure it out
i didn’t get to set up as low as i wanted to go but this was as close as i could get this workout
pause close grip bench
SA DB row
50x10 each arm
75x10 each arm
85x35 each arm
band tri ext x100
standing abs crunch with band
wide stance low box squat with yoke bar
225 14x2 with 30sec rest between all sets
GM with yoke bar
sit up 10kg plate behind headx35, crunchesx50
my low back defiantly was not recovered from thursday
band tri extx50
The plan for today was to hit 385 in the squat for reps then 2-3 sets of high volume yoke squats…
275 2x3…something doesn’t feel right maybe some more weight will fix it!
315x1 was very light fast lift but…some muscle in my groin defiantly hurt maybe it was the set up?
315x1 again good lift but felt like the muscle would tear at any time
squats were a no go…time to find out what i could do…
70 2x2 going with dl’s today
160 with average band 10x1 with 30sec rest
A1: yoke bar GM 135 5x10
A2: glute bridge 5x10 5sec hold at top
not the plan but still got some good work in and survived to lift another day
put the shoulder saver on the bar(acts as a two board press)
bench w/ pause on chest then 1" off
100 2x10, x10+55x25
haning knee rise 45 5x10
db side bends 60x25
band tri extx50
everything went as planed today. the two pause bench really made everything cramp!
groin feels good, hoping i stopped before any damage was done and it’ll be good to go for monday
I have decided to hop on the cube. i have been thinking about it for awhile and last week naturally fell pretty much into the method so i will continue on with it. my goals are to bring my hip and upper back strength up for the squat and dl. for the bench i will bring up my triceps and work on my set up and staying tight.
low box wide yoke squat
Didn’t go as well as i hoped for. groin still giving some problems but able to squat with minimal discomfort
lat pull down
bb curl 95 2x8, barx20
lat rise 20 2x15
standing tri ext. 50 2x20
wasn’t a great day but got it done. i’m not feeling it much this week. tomorrow is heavy dl day, hoping i can pull through(haha get it?)
4.5" defect sumo
sumo no defect 140x6
o squat with yoke bar
db rdl 75x15x2
hanging knee rise 55x10x3
again following the rest of the week it wasn’t a great session but 220 is the most i’ve done beltless so i’ll take it. i decided not to go through with the cube due to just to much time to set up the program. i have the new plan to start on monday and will follow it for as long as i see gains. i can write it out if anyone wants to see it.
band pull aparts 164(2 for each bench)
band tri ext.x135
sit up 10kg behind headx20x2, bwx20x2
standing band absx100
again not a great day like the rest of the week but got some good work in. i’ll be starting my long term program starting monday.
week 1 day 1
yoke squat atg
glute bridge with loop around kneesx20
the gym just got new jerk blocks so i reverted back to the old days for a few mins and am calling the jerks part of my dramatic warm up. for the first day everything went really well, i had been nursing a groin problem from 2 weeks ago but it seems to have cleared up and over the weekend a really bad wave of allergies grounded me and i wasn’t sure how it would effect lifting but it didn’t seem to have any effect. I had a USAPL lifter call my depth on the last set of squats and i was given 15 whites.
week 1 day 2
A1: lat pull down 100x10x5
A2: band straight arm lat pull downx10x5
seated cable row 100x20x3
bb curl 95x8x2, barx15x2
bb lat rise barx10x3
everything went well, my press is weak so hopefully bringing it up will up my bench as well.
week 1 day 3
belt squat 90x35
band ham curlx50
sit up with 10kg behind neckx50+bwx50
its been a few months since i’ve done any real cln and it was a lot tougher to get into position than i thought there would be. the 225 squat felt like 500 on my back after that it decided to wake up and work with me. my squats were solid but i didn’t get as low as i wanted. i really need to work on my arch. after the work out i went out to eat with the fiance at sweet tomato and for those who don’t know about sweet tomato it basically serves the food that food eats, not the best place for a post legs meal. i had to spend some time playing hide and seek to find where the protein.
A little late but thats what happens when you don’t have internet at home. here it is…
week 1 day 4
football bar skull chrush
band push downx100
band pull apartx150
band face pullx75
everything felt good today. over all a good first week. i did drop the ball with my ab work which i will be trying to hit much harder in the future!