Retardo-pex's Olympic workouts

[Retardo-pex]

Week 8 , Monday 10/21(all weight is in lbs. cuz i'm lazy :P. )

I just did a light warmup and a few minutes of stretching. Then I jumped right into it.

Cleans- 160(80%) x 2,2,2 170(85%) x 2,1,1

Clean pulls- 170(85%) x 4,4,4 180(90%) x 3,3 200(100%) x 2,2

Squats- 280(80%) x 5,6 300(85%) x 4,4

And that's it for mondays. It doesn't seem like very much i know but its working. I'll be back tomorrow with assistance day.

[healthy n_fit]

Originally posted by Retardo-pex
Week 8 , Monday 10/21(all weight is in lbs. cuz i'm lazy :P. )

I just did a light warmup and a few minutes of stretching. Then I jumped right into it.

Cleans- 160(80%) x 2,2,2 170(85%) x 2,1,1

Clean pulls- 170(85%) x 4,4,4 180(90%) x 3,3 200(100%) x 2,2

Squats- 280(80%) x 5,6 300(85%) x 4,4

And that's it for mondays. It doesn't seem like very much i know but its working. I'll be back tomorrow with assistance day.

Hey! I think most of us here use pounds! :p Any PRs? I know you're doing it by percents, but hey, you could have gotten a rep PR. :D You are doing fine. BTW, what is a clean pull? Thanks.

~~~HF~~~

[Retardo-pex]

A celan pull and a snatch pull are basically a deadlift+a shrug with the grip of eaither a clean or a snatch. They are the first pull of the actual lifts and the purpose of doing them is to increase the trap strength to make the first pull as easy as possible. I would record new my PR's but as you will see, I basically have a new PR every new workout so it is almost pointless. I will record my new 1rm's on friday of the 12th week though.

[healthy n_fit]

Originally posted by Retardo-pex
A celan pull and a snatch pull are basically a deadlift+a shrug with the grip of eaither a clean or a snatch. They are the first pull of the actual lifts and the purpose of doing them is to increase the trap strength to make the first pull as easy as possible. I would record new my PR's but as you will see, I basically have a new PR every new workout so it is almost pointless. I will record my new 1rm's on friday of the 12th week though.

Ok. Can't wait. Good luck!

[Deciever]

good info

when will you be posting up your previous workouts for the past 8 weeks or so?

[Retardo-pex]

Well today was my assitance workout, so its kinda boring.

Incline barbell- 185x 5,5 200x3

Romanian Dealifts- 290x 5,5,5,5

Close grip bench- 185x 5,5,5

Situps- 3x30

Pec-dec flies- 120x 10,8,8

Dumbbell curls- 40x 8,8


Like I said not my most interesting of olympic days, although lately I've noticed a steady increase in my incline and close grip, in july I could only incline 175x2 and now I'm up 30lbs from that at least. As for posting my previous weeks, I think I'll let you use your imagination, the other 7 weeks were the same workouts except i change assistance (bis/tris/lats/abs) every week or two. Once this program is over, I take a week off and start my in-season trainging program which is basically the same thing. You see I acquired it from a throwing coach at a track camp i went to, its a 3 season program (fall, winter, spring) So for next summer I was thinking of doing a little westside before i got back into pre-season training. But yeah dont expect my last 2 months workouts up, but expect my next 2 seasons after this one.

[Retardo-pex]

I dunno what was with me today, but I sucked hardcore. I couldn't do a full snatch, my balance was all off. I got a few good ones though.


Snatch- 115x3,3 125x2,2,2 130x1

Snatch pulls- 125x4,4 130x3,3 145x2,2

Front Squats- 135x10 185x5 225x3

Rack Jerks- 135x3,3,3,3 155x2 175x2


That's all for thursday, hopefully friday will be a lot more productive.

[healthy n_fit]

Originally posted by Retardo-pex
I dunno what was with me today, but I sucked hardcore. I couldn't do a full snatch, my balance was all off. I got a few good ones though.


Snatch- 115x3,3 125x2,2,2 130x1

Snatch pulls- 125x4,4 130x3,3 145x2,2

Front Squats- 135x10 185x5 225x3

Rack Jerks- 135x3,3,3,3 155x2 175x2


That's all for thursday, hopefully friday will be a lot more productive.

What will you be doing tomorrow? Was something like gym or less food eaten happening? Don't sweat it Pex. It was probably an off day. A good day will probably come soon! :)

[Retardo-pex]

Thanks man, tomorrow is speed clean and flat bench followed by assistance work. I think I need to work on my core strength to fine tiune my snatch, but I think it may have just been a bad day becuase I was doing fine last week.

[healthy n_fit]

Originally posted by Retardo-pex
Thanks man, tomorrow is speed clean and flat bench followed by assistance work. I think I need to work on my core strength to fine tiune my snatch, but I think it may have just been a bad day becuase I was doing fine last week.

Yeah, I've had MANY bad days, so I know what its like. I like the sound of speed clean. But one thing. Aren't cleans always fast? :D Or do you mean like REALLY fast and light? The core and hips are VERY important! Work them, along with your lower back! :)

~~~HF~~~

[Retardo-pex]

Speed cleans- 4x 20 seconds @ 100lbs(50%)

Bench Press- 195x5,6 210x4,4

Cable rows- 125x8 155x8 185x6

Pec dec flies- 120x8,8 130x6

That's all i did today, I usually would have added in some tri and bi work too but they were feeling kinda tired already so I gave them the night off.

[Retardo-pex]

Cleans- 160x3,3,4 170x2,3,2

Clean pulls- 200x4,5,4

Squats- 280x6,7 300x4,4 315x3,2

It doesn't seem like much typed out, but 6 sets of squats are hard. I felt really strong today, my cleans were flawless with sub-parallel front squats. These are definatley my easiest lifts which mean I need to work on snatch hardcore. I was thinking of not maxing on snatch when i do everything else, and just keeping it at the same weight so I can perfect it with my winter program. I find it extremly difficult do squat with my arms locked out over my head. Its gotta be core strength or hip flexability, so I'm gonna work on both.

[Antaeus]

Originally posted by Retardo-pex

Cable rows- 125x8 155x8 185x6

Pec dec flies- 120x8,8 130x6


um pec dec is fairly useless, IMHO.

bar rows rule!! :D

otherwise looks good. I gotta learn how to do those o-lifts at some point :p

[Retardo-pex]

I just do what the program tells me to. Assistance days include bis tris flies abs and lats, I just pick an exercise for them.

[Retardo-pex]

Incline Bench- 205x3,3,3

Romanian Deadlift- 325x5,5,6

Close grip bench- 195x3,3,3

Pec dec flies- 120x,8,8,8

Weighted situps- 30x25,25

Barbell curls- 90x8,8,8

DB tri extension- 50x8 60x8,8

Standing calf machine- 300x10,10,10

[Retardo-pex]

Snatch- 85x3,4,3 95x2,3,2

Snatch pulls- 145x4,5,4

Front squats- 135x8 185x5 205x5

Rack Jerks- 135x3,3,3,3 155x2 175x2

This suck ass. I can powersnatch pretty good but my actual snatch sucks. As you can see I did what I dread most and sacrificed weight on my snatch so I could learn the form better. Hopefully it will catch up soon like my squat did.

[Retardo-pex]

Speed cleans- 110x 10 seconds x3 sets

Bench- 195x 5,5 210x 3,4

Abs

Lat pull downs- 170x7,7,6

Pec dec flies- 120x8,8,8

Preacher curl- 75x8,8,8

1 arm tri extension- 30x8,8,8

Only 3 more weeks from now until I get to max! The only thing is my snatch is gonna be much less than it was because I'm trying to perfect the full olympic style of the lift instead of just power-snatching it. Also I've been seeing my shoulders as a potential week link, my current estimated clean max is 225 but my split jerk max is only 185....All I have to max on is the first part of the clean so I'm ok for now but If I ever get serious about o-lifting...

[Retardo-pex]

Incline bench- 185x5,5,5

Good mornings- 95x10,10 135x8

Close bench- 155x8x8 185x5

abs

flies- 120x8,8 130x6

tri pushdown- 75x8,8 85x8

cable curl- 105x8,8 125x8

[Retardo-pex]

Snatch- 95x2,3,2 105x3,3 115x2,2

Snatch pulls- 145x3,4,3

Front squats- 185x6,6 225x3

Rack jerks- 135x3,3,3,3 155x2 175x2

[Retardo-pex]

Speed clean- 110x 10 seconds x 3 sets

Bench press- 195x5,5,5 210x3,4

Bent over rows- 135x8 145x8 175x5

DB Bench- 50x8 55x8 65x6

Pec dec- 120x8,8 130x6

[healthy n_fit]

Originally posted by Retardo-pex
Speed clean- 110x 10 seconds x 3 sets

Bench press- 195x5,5,5 210x3,4

Bent over rows- 135x8 145x8 175x5

DB Bench- 50x8 55x8 65x6

Pec dec- 120x8,8 130x6

Nice job!! I couldn't imagine trying to clean 110 for 10 seconds, AND for three sets. I couldn't do it. :D Cool. Damn, I want to row over 150. :( Keep it up! When are you going to max out?? I'm going to on November 23rd.

[Retardo-pex]

Hey thanks man. I'm maxing out on friday the 22nd.

[healthy n_fit]

Originally posted by Retardo-pex
Hey thanks man. I'm maxing out on friday the 22nd.

You're welcome! :)

Cool!! We're maxing out within a day of eachother!! Well, good luck! The time is near...

[Retardo-pex]

Cleans- 165x 8 singles

Clean pull- 180x3,3,3

Squats- 300x3,4 320x3

Standing claf raise- 300x10,10,8

[healthy n_fit]

Originally posted by Retardo-pex
Cleans- 165x 8 singles

Clean pull- 180x3,3,3

Squats- 300x3,4 320x3

Standing claf raise- 300x10,10,8

Wow!! Good job!! Nice squat and clean. Max out is SO close for us! Keep on going and good luck! train hard this last week you have. :)

[Retardo-pex]

Thanks for all the support man. I actually might miss my snatch day this week though, I dunno if thats good or bad. I've made the finally modifications on my next 10 week program as well, that I will be starting on december 3rd, I'll make that a new post fresh from week 1 instead of week 7.

[Retardo-pex]

This week had to be modified a bit due to work and rides.


Incline- 185x5,6,5

Good-mornings- 135x10,8 175x6

Decline- 135x8 185x8 195x6

Military press machine- 200x8,8 220x3

Ez-bar curl- 85x8,8 95x4

[Retardo-pex]

Bench- 210x3,4 225x3

Bent over rows- 135x8 155x8 175x6

Snatch- 95x4 (i got really lazy on those i hate em so much)

Overhead Db extension- 60x8,8 75x6

leg raises- 2x15

trunk bends- 35x15 45x15

Cable crunch- 125x15 155x10

[Retardo-pex]

Skipped my planned light day today, I went to heavy on monday somim a little sore. max on friday.

[Deciever]

sucks that you were too sore.. kick ass on friday!

[healthy n_fit]

Originally posted by Deciever
sucks that you were too sore.. kick ass on friday!

I agree.... KICK ASS ON FRIDAY!!!!! Only 2 days for you. I've got to wait 3 days....:( :D

Good luck! :)

[Antaeus]

Good luck dude. Are you maxing out on the PL or O-lifts, or both??

[Retardo-pex]

I think I'm just gonna leave snatches out for maxing, or maybe go for a 2 re max but besides that cleans, bench, squat and deadlift.

[Retardo-pex]

Today was pretty good, everything went up, excpet one thing but I'll get into it later.


Clean- 225 lbs. first attempt was very sloppy too slow off the bottom, then the second I was just below my squat point and I didn't catch it quick enough. My last attempt was awsome, I had a strong pull and sub parallel squat.


Bench- this was the weird one, see I went to m friend's gym becuase it has much safer squat racks. the most i got was 250, but i know for a fact it has gone up more than that. So on monday or wednes day of this week I am maxing on bench at my gym. Alos I was really slow off the bottom sticking pont which means my chest is still my weak link , it always has been. For my next 10 week program I'm gonna do the sticking point rack presses and more pause benches for starting strength.


Deadlift- 365 lbs This was pretty good for me since I haven't deadlifted in at least four months but I excluded snatches for safety so I thought I'd go for it. Its no 405 like i woulda hoped for but i'll be there soon enough.


Squat- 375 lbs. I love squats so much, they always go up at least a little bit for me. I was very pleased with this. I think I could have got more but I goofed listen to this: I asked the big trainer there to spot me so he agreed. I go down for the first one and it was suprisingly light feeling, so I did it for 2! A little later I was like so how was my form on those. he said not very good you didnt get parallel. I was like god damnit why didnt you say something. So i waited 10 minutes, then got back under it and did the most strict rep I have ever done, I was below parallel and I sure could feel the difference.


So all in all i was pleased my squat and clean went up 25 lbs each and those were my two most important movements. Bench I'll get back to on wednesday maybe.


CLEAN- 225
BENCH-250
DEADLIFT-365
SQUAT-375

[Deciever]

nice lifts man! your lifts are very impressive.

sucks that you didnt quite get what you wanted in deadlift, but thats still very impressive.

Good luck in your next training cycle!

[healthy n_fit]

Originally posted by Deciever
nice lifts man! your lifts are very impressive.

sucks that you didnt quite get what you wanted in deadlift, but thats still very impressive.

Good luck in your next training cycle!

Yeah..I agree. You did good! So far that's what? 40lbs on your PL total? Do the bench....and see what happens....you'll be close to the 75 you wanted. Your clean wne tup 25lbs right? That's great! Keep going dude..tomorrow's MY day!:D

Keep tuned! ---Healthy :)