NewWorldMan's Log for 2010 (Wendler's 5/3/1)

[NewWorldMan]

Starting a new log for the new year.

This will be my third log over the years here at bb.com (many more years prior w/no logs).

I've decided that, being 39, it's more than time to post my log here in the Over 35 section (more peer review/accountability).

Old logs are in my sig, but most recently I've run 7+ cycles of Jim Wendler's 5/3/1(love it!).

My last cycle I've decided to put the deload week (of sorts) in between the 3x3 and 5/3/1 weeks in hopes of being fresh when I hit the 95% lifts. I've also tweaked the shoulder press away form the 5/3/1 protocol (using what's called '1/2 RM +1')*

I spent my last cycle at 4/week and seemed to do ok. I spent the last two weeks (holidays) w 2/week full body workouts. Back at it on Monday - I've decided to do Close Grip BP as my Bench lift and StiffLeggedDLs for my DL (maybe three cycles?).

I'm hoping to reign in the diet (I've consistently done good for 3 days, on the 4th I become some kind of cookie monster - I guess I don't want it bad enough.)

I am really happy that I've had no major injuries (pulled hammy last summer - I'm not 18 any more :-( ) and and even happier that I am actually making progress and getting stronger.

On my 39th b-day (11/21/09) I hit PRs on the Big Three AND ran some decent times in a few conditioning type runs:

345 Squat
255 Bench
405 Deadlift (conventional)
then (same day/same session) I ran a :51.32 300m and 5 minutes later ran a 1:08 300 yard shuttle test!

Not great -but good (and better than prior attempts)

Plans are to stay healthy and perhaps get strong(er) and maybe even fast(er) - though my days of being fast are long gone; maybe I mean quicker and more agile?

I know my 15 year old son is faster already ( and will be stronger soon - but not yet - though he did squat 275x6 today (breaking parallel). He's a great young man and seems to have some real physical potential (6'1.5" 182 - really strong (mother's side of the family), has good speed as well).

Long term I'd like to hit 410 on the squat; 310 on the bench (this will be tough); 485 on the DL;185 on the overhead press (close with 160x3/165x2 already) and run the 300m and 300 yard shuttle faster (losing a few inches off the waist (lighter) should help here!).

I really enjoy Wendler's template and found it to be very viable for me long-term - keep working on the main lifts with a plan/progression and fill in the accessory work according to needs.

Plan is to Press on Mondays at home (using 176 as RM)
Tuesday at the high school fitness center = Squat ( reset to 330 (90% of new calculated 1 RM)
Thursday = CloseGripBench at the high school (using 220 at rest training max - see squat above)
Saturday AM = StiffLeggedDeadLift (SLDL) using 320 (again, at the high school)

* 1/2 of RM +1 kinda goes like this:
1st week = 4/5 sets of 6@ 10RM
2nd = 4/5 sets of 5@ 8RM
3rd = 4/5 sets of 4@6RM
4th = 4/5 sets of 3@4RM
rinse; lather; repeat...

[NewWorldMan]

Worked out at home; so my warm up consisted of carrying the bb and weights up the basement steps and out into the garage (unheated - 22F here in S/W PA)!
I'm resetting my Press and Squat after 7 cycles. I've never missed any of the proscribed reps but feel I am getting close and just feel the new year is a good time to reset. Last press was based on 175 and I got 160x3 (which calculates out to 176 or so). Resetting to 160 and will make 5 lb jumps each cycle.

Standing Press
67x5
107x5
122x5
137x8
(I used a slightly closer grip tonight); I stopped short of failure - really just wanted to get the weights back down into the basement to finish my workout!*
BB Shrug
3(12@217) w/straps
Super Set: Close Grip BB Ext./Press
First set was lying ext./press: 8/12@72
next 3 sets were seated:3(8/12-12-10@72)
finished w/ 12@72 seated BB press
Super Set: BB Curl;DB Lat. Raise/Band Pull Aparts
2(10@97/12@18s/12)
Super Set: Incline DB Curl/Band Pull Aparts
2(10@33s/12)

Did some conditioning/abs last night as well:
5:00 of jump rope
mobility work/stretches
some speed work drills (pogo jumps/wall march/etc.)
3 sets of reverse crunches:3 sets of :30 prone bridges
15:00 on stationary bike.

[NewWorldMan]

resetting the squat to 330 (90%)...

So I've got my workout drink; belt;shoes; jump rope in my bag ready to head to the gym. My son's in the car ready to go.
The wife asks me to put the baby in the play-pen for a minute. I figure I can do one better and just hang with him for a few minutes. Well that's all well and fine until I get to the gym and as I exist the car I realize the bag is at home :-(

Well, at least I have my gym clothes on, my knee sleeves are around my ankles, and I have cross training shoes on - better than nothing. I can always hit the water fountain for hydration.

Modified my warm up w/no jump rope; then mobility work and off to the squat rack (w/cross trainer shoes and sans belt)
Squat
135x5
185x5
225x5
250x5
280x5(ugh - last summer I got 7 reps at this weight and recently hit 315 for 5) oh well
Good Mornings
4x10@115
Bulgarian Split Squat
3x10@35s each leg
Hanging Leg Raises
2x8 blah -usually do 4x8-10

5 measly minutes on the treadmill ended this sub par effort of a night.

I got to thinking on the way home that it wasn't the last of workout drink, belt, shoes,etc, but the fact that I've not taken a day off from lifting and conditioning since last Friday (Sat= full body, Sun = abs and cardio, Mon = shoulder and biceps.)

Lesson learned: do not workout 4 days in a row, especially if LEG day falls on day 4!

Note to self - take SUNDAY OFF! Maybe limit the volume of work on Monday's shoulder workout.

Live and learn...

[M.Tupper]

good luck with the routine. I've heard good things about this. Will follow your progress.

[NewWorldMan]

I changed my bench to low incline close grip bench.

Foam roller, jump rope, and stretching

CGBP-Low Incline
95x5
125x5
145x5
165x5
185x7*
DB Press - Low Incline
95s x9,8,8
Pullups
Overhand: 7,7
Parallel grip: 8,8,8
SuperSet: Dips/Pushdown
3(10/10@75)
SuperSet: Rear Delt Fly/Fly/Facepull
85x12/145x12/80x12

*I tested my RM on a flat bench but on a whim I decided to do these on approx. 15% incline - so the number may be off a little - but at least I'm getting the work in. Not sure if I'll go back to flat close grips next week or not.

[NewWorldMan]

Lower back (just above tailbone ) told me to take it easy today so I didn't follow the 5/3/1 protocol and just did what I could:

foam roller, stretch, and jump rope
Power Cleans
warmed up w/95: 5 deadlifts, 5 hang shrugs, 5 high pulls, 1 clean
135x5
160x5
185x2 (Stopped short of max. effort)
T-Bar Rows
old exercise being added back into the rotation...
90x8
135x6
2(160x6)
1 Arm Db Row
95x18 right arm
95x20 left arm
SLDL
275x10 w/straps
Ab pulldown crunch
2(150x20)
Complex:Front Squat;Press; Hang Clean;Deadlift
95lbs
did 8 squats;6 presses;4 cleans; 5 dl*

*didn't really plan on doing these but a younger lifter asked what he could do with weights for cardio/conditioning so i just HAD to show him these!

[NewWorldMan]

jump rope and mobility work
Squat
135x5
205x5
230x5
265x5
295x7 (I forgot this was my 3x3 week -oh well)
Good Mornings
4x10@115
Machine Ab Crunch
3x12@50
Leg Press
450x10
Barbell Complex
10 Hang Cleans;10 Shoulder Press;10 Squats;10 Deadlifts:
1 set @95
2 sets @100

did some foot work to prepare to run once the weather breaks:
wall marches; 1 & 2 count switches
was going to do Good Mornings; Bulgarian Split Squats; and abs. Decided to forgo the BSS since some teenagers wanted us to do the BB complexes ;-)

My 15 y/o son hit a PR on his squat @ 305 tonight - he was very disappointed that he missed 315 (6 wheels) - I think he'll get it next week - kids gonna be a beast...


Sunday = Shoulder Press Day:

Shoulder Press
67x10;117x5
4x6@137
1 Arm Db Shoulder Press
5x10 : supersetted w/ abs
Bent Rear Delt Fly
5x10 - supersetted with calf raises

[NewWorldMan]

Begin w/the mandatory jump rope and stretch

Close Grip Bench
45x5
115x5
135x3
155x3
175x3
200x8
Bench - varied grips
4 sets @185:8,8,8,7
1 set@ 175:8
did the CGBP and the first two sets here w/16" spacing
did the rest at thumbs length from the smooth part - this feels like it could be my sweet spot - we'll see next week...
Chins/pullups
2x7 overhand @ bw (approx. 237 w/clothes and shoes)
2x7 parallel grip
1x7 close underhand
Superset: Dips/drop set pushdowns
10 dips @ bw then immediately 85x8,65x7,50x3 pushdowns - oof! I couldn't even move my arms on the last rep!
Seated Incline DB Curl
3x8@35s
Face Pulls
2x12@85 after 1st and 3rd sets of curls

Conditioning: Treadmill Intervals
3(.25 mi@ 8.5-->8.7 mph)w/3:30 walking recovery

I am getting the urge to start interval running again. While these snow on the roads and the track, the treadmill is the only safe option.

[NewWorldMan]

jump rope and mobility work
Power Cleans
95x5deadlift,5hang shrug, 5 high pull, 1 clean = warm up
135x5
160x3
185x2
195x2*
SLDL
225x5
275x5
315x6
1 Arm DB Row
80x10 each
100x18 each**
Abs
Hanging Leg Raise: 9
Ab pulldown crunch: 2(160x20)
Hanging Leg Raise: 6
Conditioning
wall marches, 1& 2 count switches, rapid fire
DB lunges: 1x10
Bulgarian Split Squat: 2(10)
stretch...
*been doing these since mid-November, I think I'm getting bored or stale with them, maybe pull them from my rotation.
**Used to doing these on bench day. Forearms got tired from the deadlifting!

[NewWorldMan]

So, I've decided to put my deload between the 3x3 and 5/3/1 weeks to (attempt to) stay fresher.
I've also modified my press sets/reps - I feel better doing doing more volume work than high intensity (i.e. >85%)
Basically, I do 4/5 sets of 6@ my 10RM; next week 4/5x5@8RM, 4/5x4@6RM.

Being deload week, I took it by feel, did sets of five 'til they felt like they were starting to take some effort to complete and then did some volume type assistance work (with moderate intensity).
Warm up = jump rope; shoulder rotations/stretches
Standing Overhead Press
45x5
95x5
115x5
135x5
145x5
One Arm DB Press (Standing)
40x10
3(45x10) * much harder one handed/can do 8@70s seated!
Overhand Chins
5@bw
3(5@bw+20)
Dips
3(6,7,7@bw+25)
Underhand Pullups (Close Grip)/Seated Incline DB Curl
2(6@bw/8@35)
[c]Conditioning:Treadmill Intervals[/b]
3(2:30@8.0-->8.7mph)/4:00 walking recovery @3mph (2% incline) 20:00 total.

[NewWorldMan]

Thursday 1/21:

Lower Body deload:
standard warmups
Squat
135x5
175x5
220x5
245x5
Deadlift
205x5
245x5
285x5
SLDL
225x10
HyperExtension
10
Hanging Abs
3(7)
15:00 on treadmill:3.5mph@10-->15% incline
easy night- as it should be!

Saturday: 1/23=Bench deload
standard warmups
Bench:Close Grip
115x5
140x5
165x5
185x5
205x3
easy effort:focused on pause and drive
T-Bar Rows
135x8
160x6
170x7
DB Press: Low Incline
70x21
70x17
Face Pulls
3(85x15)
SuperSet:dips/drop set pushdowns
12@bw-->110x20-->90x10-->70x10 (different pulldown machine -misjudged the weight too low!)
Curls
Wanted to do 'run the rack'. I did 50x5 and my left elbow said, "No!" so I did seated machine curls instead:
100x10-->80x4-->70x4

[Nikonguy]

Howdy!

Good to see a 5/3/1 journal in the O-35. I'll be using Wendler's program later in the year for the run up to a September power lifting meet. I'm sure I'll have lots of questions by then.

[NewWorldMan]

working out at home today...
warm up = some arm circles, pushups
Standing Press
122x5
137x3
152x4+1push press
Seated Arnold Press
4x10@38s*
Seated DB Power Clean
New exercise form Joe Defranco: http://www.youtube.com/watch?v=kvVEz...10AEC8&index=1
2(10@18s)
2(10@13s)*
Pushups
3x15*
*did some conditioning work in between sets: 4 count box runs; 4 count; 4 count jumping jacks;mountain climbers.

[NewWorldMan]

First cycle after a reset to 330 for my 90% training max.
Warm up: 25x4 count jumping jacks (didn't have jump rope w/me); leg swings;etc.
Squat
135x5
175x5
210x3
250x5
280x3
315x5 (matched a rep PR at this weight)
PullThroughs
5x12@112.5
Ab Pulldowns
4x20@160
I did 20 mountain climbers;18 lunges;8 jumping split squats in between the ab sets
Conditioning: Treadmill Tabata Intervals
.25 mile @ 8.8mph/2% incline
4:00 intervals (:20@7.5mph-12%/:10 rest - did the last 3 intervals @ 9% incline)
4:00 cooldown 3.3-->3.0mph@5%

Though I am enjoying the Wendler 5/3/1 program I am getting the itch to go back to a fullbody routine like 5x5 or even try Sheiko. I have had success with 8/9 week runs of 5x5 type programs before (hit PRs last Feb/March and Oct/Nov. prior), but pressing 3x week gets to my left shoulder and elbow at the 9 week mark.

[NewWorldMan]

Bench -Medium close grip
95x5;115x5;135x3
170x5
190x3
215x7
DB Bench -low incline
95x10
95x8
90x8
Chins/pullups
wide,overhand: 2x7
parallel grip:7,5
Face Pulls
3x15@85 supersetted with:
machine flys - 15@145
pushdowns - 15@80
machine curls - 15@90>

[NewWorldMan]

doing SLDL this cycle - probably going back to conventional style next cycle...
warm up = mobility work & 95x5 deadlift,5 hang clean shrug, 5 hang clean high pull
SLDL
135x5
225x4
285x3
335x6
Deadlifts
did some doubles @ 315 (5 or 6 sets - didn't count)
Walking Lunges
3x10@40s - I like these - good leg work and great for conditioning!
Ab Pulldowns
4x20@165 (+5)

going back to conventional DL next cycle; going to try SLDL, walking lunges, and abs for assistance work (dropping the power cleans for now- left elbow doesn't like them, and I NEED to stay healthy!)

Kinda been out of the groove since the holidays - still hitting the gym and getting good numbers, but I'm not seeing the structure or discipline in my programming and execution - boredom?

[NewWorldMan]

foam roller and mobility work
Squat
135x5;170x5;205x3
225x5
255x5
290x8 PR
PullThroughs
5x12@115
Ab Pulldowns
5x15@165 supersetted with:
mountain climber;split squat jumps; lunges;mountain climber;split squat jumps
Tabata HIIT
on treadmill: 4:00 of 7.5mph@12%incline(:20 run/:10 rest)
4:00 cooldown walk :3.3mph@5%

Great workout: rep PR on the squat, jumped weight on the pull throughs, conditioning is getting better!

Son had a good workout as well: squat 5x5@275;5x5@175/170; hang cleans; abs and back extensions. He squatted 315x2 after 295x5 last Saturday.
Not long 'til he catches me...9th Wendler 5/3/1 cycle: 2/2/10 3x5 Squat9th Wendler 5/3/1 cycle: 2/2/10 3x5 Squat

[NewWorldMan]

jump rope/stretch
Bench -Medium Grip- thumbs length from smooth
95x5;115x5;140x3
155x5
175x5
195x10
DB Press/Low Incline
95x10
90x8
85x8
time to cycle out of these, they are getting stale
Overhand Wide Grip Chins
7,6,6@bw
Machine Chest Press-neutral grip
Saw Dave Tate demo 'Descending Cluster sets'; wanted to give 'em a try
235
4(5 reps/:10 rest)3 reps(:10 rest)1 rep
Neutral Grip Pullups
7,7
Push ups/squat thrust
1 squat thrust into 1 push up
" " " " 2 push ups
and so on. quit after the 7th set. oof!
Face Pulls
3x12@85
Pushdowns
15@80

Good workout, trying a few different things for conditioning and just as a plain change up.
Hit good reps on my main lift, got some good back work and intense chest/triceps sets!

[NewWorldMan]

school closed= fitness center closed
I broke down an paid $10 for my son and I to hit a commercial gym.

Bench-Medium grip
45x5;95x5;135x3
165x3
185x3
210x3
225x7*
DB Bench - low incline
95x9
90x6
90x6
1 Arm DB Row
90x10 each
100x6 each
120x15(right);12(left)**
Overhand Chins
2x6@ bodyweight
Overhead Tricep Cable Ext.
took a while to find the correct weight( different gym/equipment)
3x12@80***
Underhand Pullups
2x6@ body weight

*the plates at the school are rubber coated. The 45s are 3.5/4lbs heavy. I decided I wanted to try a real 225 RM - though it was after my 3x3.
**the school gym only has 100s, so my son wanted to try the 120s. We did use wrist straps for the 120s. I am ashamed and proud that my son did 20@ 120 w/his right arm and I only managed 15. I was going to blame it on being gassed from all the pressing; but he had squated AND benched before he rowed!
***Started out spreading the rope, then finished up with the rope handled together.

[NewWorldMan]

didn't get around to posting these:
Saturday = 20" snow = no gym

after hours of shoveling snow (conditioning?)
Snatch Grip Deadlift
worked up to 3x5@247 (moderate effort)
Bulgarian Split Squats
3x8 w/28s
Supine Hip Thrust
3x15 http://www.youtube.com/watch?v=L7ZhzBoCHi4
Ab Circuit
2 circuits of varied ab work

Monday = 3x3 Press Day
stationary bike to warm up/10 push ups/10 sit ups
Seated Shoulder Press - no back support
to tall to do standing presses in my basement
117x5
137x5
152x4
Hang Clean Pulls
152x3 too heavy
137x5 too heavy to really get a good pull
2(127x5)
Arnold Press
4x10@38s - this is the heaviest configuration I can get my DBs so Imade the exercise harder by doing the Arnold version
SuperSet:CloseGrip Push up/DB hammer Curl
3(15/10@33s)
Seated DB Clean/FrontRaise/LatRaise
2(12@13s/12@10s/12@10s)


another snow day - no gym - workout at home
Squat day is a challenge at home - I rig up a (somewhat safe) system that allows me to lift more than I can clean.
That being said, I don't like squatting heavy at home. Plus my scheduled 3x3 day went up to 305 - only have 277 at home.
So, I decided to try Vince Gironda's 8x8. 50% of max for 8x8 (:40 rest)
foam roller, mobility work to warm up
Squat
6x8@177, 1x4@177*
Alternating DB Lunge
3x8@33s
Romanian Deadlift
3x8@217
Ab Circuit
3 sets:lower, side, upper
did sets of 10-4count mountain climbers between ab sets for conditioning.
Finished with 25-4count jumping jacks.


*my left lower back was starting to cramp really bad, so I stopped. Not sure if it's a result of too much snow shoveling or the fact that I had to step out of my make shift squat rack back and to the right. Oh well...

[NewWorldMan]

...fitness closed again due to snow - had to go to a commercial gym :-(
I hate commercial gyms!
Two young dudes working their 'guns' - nothing but curl, after curl, after curl, then some triceps on the 'smith' machine. Another dude doing a bunch of 'flys' and cable crossovers. I'm glad I'm glad I'm not them!

Deadlift
warmed up by doing the following:
45x5 deadlift, 5x hang shrug, hang pull, hang clean
Power cleans:
135x3
155x3
180x3
High Pull (not very high):
205x3
deadlift:
255x3
295x3
335x3*
Walking DB Lunges
3x10 with 40s
SuperSet:Pullthroughs and Abs
Pullthroughs: 5x12@110**
Abs:3x12 crunch;2x12 hanging leg raise
**"chest dude actauly took my rope off the cable so he could do chest crossovers _ I had to be the nice guy and ask if I could finish my sets in between - I hate commercial gyms!

*did my my reps and stopped, will rep out next week.

SUNDAY: I did 3 sets of close grip push ups(15,18,17) and 3 sets of front raises (25x15,18,17) and 3 sets of side laterals for 50 reps total - I guess that's my shoulder workout.Oh, I also ran some hill sprints in the cold and snow before I 'lifted' - 6(:15 uphill/:45-->1:00 recovery walking down hill) 21:00 total walking/running.

[NewWorldMan]

Quick update:I took a small hiatus from 5/3/1 to give Sheiko (29) a try for four weeks (might as well while it's winter when I don't do much running and I can devote more energy to the iron.)

First two weeks seem to be good, gearing up for 85% on squat and 6 sets of 3 on bench tomorrow!

My only issue (other than the workouts take FOREVER and my son gets impatient) is that my 'day 3' is Thursday PM and my 'day 5' is Saturday AM - less than 48 hours between deadlift and more squatting. It seems that my left elbow might be my most fragile body part and didn't like last Saturday's squats, though the pressing seemd ok.

Two more weeks, then I will test on Thursday of the third week (per Sheiko 32) and see what we've got!

[NewWorldMan]

being the middle of winter; not being able to run outside; and just looking for a change/challenge, I decided to run the 4 week Sheiko 29 plan.

I used 360,265,and 425 as my maxes.

Here's my summary:
- First - don't attempt these unless you can plan on two hours in the gym!
- I really enjoyed squatting on this program - I seem to do better with increased frequency. In this case it's all about volume, not work sets are over 3 reps, but it does take some will power to get through 5or6x3 then bench then squat again!
- I enjoyed the front squats (heavy 3s at the top) and would like to find a way to get these into a normal rotation.
- I seemed to hold up on the high frequency benching - though I ended up using one of my knee sleeves on my left elbow when I pressed!
- I've done rack pools before but the deadlift to the knees (haltings) were new and quite different.
- When I hit week three, the full deadlifts @ 360 were quite challenging (cumulative fatigue or lack of practice at the full ROM movement?)
- I am going to do at least week one of Sheiko 32 - so I can do the 'skills evaluation' this Thursday. I am curious to see how doing singles at 90/95% will go after not going over 85% in 4+ weeks. I know some people do fine w/ this type of training: Korte's 3x3 and even Wendler posts success stories of PRs with never going over 90% of 90% training RM. I did horrible on the Korte and did okay on the Wendler after 7 cycles.
- I may finish out the 32 cycle and actually test my maxes in 4 weeks or I may just finally jump into learning the Olympic lifts. Either way I am looking forward to getting outside and doing some sprint/interval training (though I tried Sunday and 4x300m was quite challenging)!

- If I were to focus exclusively on powerlifting I would be willing to give a full 12/13 week Sheiko a try, but I seem to have moving targets for goals with the idea of staying active and not get bored/into a rut as the main goal!
- If I had my way, I'd like to find a sub for the 'haltings', maybe a snatch grip deadlift. I'd maybe figure out a way to do some bench variation once a week. I'd add some face pulls/rowing once a week to keep the shoulder/upper back strong (lack of rull ROM back work).
But then again, it wouldn't be a Sheiko routine!

[NewWorldMan]

Maxes as of 11/21/09: Squat =345/350 Bench=255 Deadlift=405 300m run =:51.32
Moved from Wendler's 5/3/1 to Sheiko 20 for 4 weeks.
Doing Sheiko 32. My 'skills evaluation' tonight went well...
Squat 345 went down and up easy (using 360 training max and this was 95%)
Bench 250x2 went easy (265 training max.)
Deadlift 405 (425 training max.)

Did some snatch pulls, power snatches, and snatch drops - up to 105 lbs.
Did some clean pulls and managed a 135 lb c&j.

Ran :56 300m (not bad for not training my run); :36 200m; :16.6 100m (sub max efforts so as to not get injured.)

I feel I am good for 15 more on the squat, 10 on the bench, not sure about the deadlift...

[NewWorldMan]

Week one of Sheiko 32 in the bag - going to finish out 32 and test my maxes in three weeks.

Warmed up w/some snatch grip deadlifts/rdl/snatch drop-overhead squats
Finished w/ clena and jerk (135,155,165 for a few reps). Tried a few power snatches as well - note to self -'don't try and snatch at the end of a Sheiko workout when you're tired!"

Yes, wanting to learn the Olympic lifts soon!

[NewWorldMan]

Well, it's was decision time. I was three weeks out from finishing 2 cycles of Sheiko and testing my maxes on squat/bench/deadlift and then a great opportunity to train with Regis Becker at the PGH Barbell club came up.
I was wanting to wait until I finished Sheiko but Regis had a former National school-age champ back on spring break from MIT (http://www.youtube.com/watch_videos?mor ... ********=1). So my son and I went down to watch them work out and I was hooked - my son is too - but needs to finish track season before he starts learning the O lifts.

I've done a lot of reading (Dan John) and watched a bunch of Hatch videos and found this as well - http://www.youtube.com/user/mhbuitrago.

Well, it's quite humbling to learn the snatch - and it's a little tricky when you come over from powerlifting. As well, I'm learning to think in kgs and not lbs!
I lift at the club Tuesday/Thursday and still do Saturdays on my own at the high school.

I will spare you the boring details of my daily logs ( I have them in the log book).

Here are some highlights:
3/25 first session w/Coach Regis - work up to 30kg on the snatch - working on keeping my head up - good flexibility on the full squat.
power cleaned up to 85, missed 90 (fell flat on my back) - maybe tired, maybe too heavy. Bending my arms too early on the clean.
Finished w/160 on the deadlift and 5x60 on the push press
3/30 snatch up to 50; working on hip drive.
clean and jerk - 50-->80 (more hip explosion on the jerk - long arms catching the jerk a little late - suggested to reach my front foot out a little further for better timing.)
Finished up w/145x3 squat; 2(215x3) bench.

[NewWorldMan]

warm ups and mobility work (DeFranco's Agile 8 and broom work - over head squat, etc.)
Snatch from 30 up to 55. Missed 55 twice and finally got it!
Clean and jerk from 55 up to 82.5- working on keeping the bar close to my thighs on the second pull.
Front squat 100x3 at the end of my workout.

Saturday 4/3 did some less than Max reps on snatch and c & j (95lbs snatch, 135 c&j); some push presses, 135x5,145x5,155x5 (tired) and then some benching/dips/pullups/abs.

[NewWorldMan]

snatch: 30-->57.5 (missed 57.5 once then got it) still working on keeping the bar close - I have a tendency to let the bar fly away from my body when I explode my hips (they claim it's common when you have some strength carryover from prior lifting but that you need to correct it or you will get pinned under heavier weights)
clean and jerk: 55-->80 (really tired on the last one). Someone noted that I seemed to do 100 sets of snatches first :-)
front squat: 85x3;100x3;110x2(PR)
bench: quickly worked up to 225x5

[NewWorldMan]

April 8th workout -

Snatches up to 55:
http://www.youtube.com/watch?v=9P-OccQfM-8
http://www.youtube.com/watch?v=EVwQ7X_DeDg
Clean & Jerk:
http://www.youtube.com/watch?v=CWDMo6XiADk
http://www.youtube.com/watch?v=R-xVoKnM_9g
Deadlifts:
100x3
115x2
135x2
175x2
185x1
195x1 PR
http://www.youtube.com/watch?v=azS0qjpUNmI
The Deadlift is a PR up from 405 last November.
Finished with some GHRs, and two supersets of chins/dips.

No real coaching tips from this workout - Coach was busy with a few others - just some general hints and a good cheer for my deadlifts!

Feel free to offer comments/corrections on the videos (on the lifts not the camera work!)

[NewWorldMan]

mobility work
warm-up w/bar - RDLs, pulls, muscle snatch, overhead squats
power snatch+ overhead squat - did some reps at 95lbs, 105, and 110
back squat - 185x3, 225x3, 265x2, 305x1, 320x1,330x1,340x1
push presses - 135x3, 150x3, 165x3
clean pulls - 3x3@185
clean and jerk - 2@155 with 8 partial presses at the top.
Superset: underhand pullups/box jump/dips/ab pulldowns
3(7/5/8/15@170)
300m run - :54.32
2x 1/2 gassers - :20 with 1:00 rest

Noticed I've been tired the last two Saturdays and have no energy in the gym.