So, decided to restart a journal. I've had one on various forums, but have never really felt comfortable, except on Pendlay, but they've been having issues with spam and deleting users.
I'm a Master's Olympic Lifter, 42 male, competing in the 85kg weight class. Current bests are 85kg snatch and 115kg clean & jerk. Best back squat is 155kg+ (haven't tested in a while and I recently doubled 152.5kg), front squat is 135kg. My goal has been to qualify and compete at a Master's World Championships, and I'm pretty close to hitting the total I need. However, I've been struggling with some minor tweaks and sprains over the last year or so.
Decided to regroup on my programming, and started yesterday (you'll see a mix of kg and lbs due to some training at home in garage and some at Lifetime Fitness):
Monday, 9/14/2015
Snatch - Joe Mills 20 rep style
40 kg x 3, 3
50 kg x 2
55 kg x 1 x 5 OTM (on the minute singles)
60 kg x 1 x 5 OTM
62.5 kg x 1 x 5 OTM
65 kg x 1
67.5 kg x 1 - slightly forward
70 kg x 1 - good comeback make
30 min break, then to commercial gym
Clean Pull
135lbs x 3, 3
225lbs x 3
275lbs x 3, 3, 3
Back Squat
135lbs x 5
185lbs x 3
225lbs x 2
275lbs x 3
285lbs x 3 - too much for today
175lbs x 3, 3
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09-15-2015, 11:25 AM #1
Master's Olympic lifter's journal to Master's World's
Training log: http://forum.bodybuilding.com/showthread.php?t=168969133
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09-15-2015, 12:43 PM #2
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09-16-2015, 08:37 AM #3
Yeah, figured you would be!!
Tuesday, 9/15/2015
Muscle Snatch
30kg x 5
35kg x 5
40kg x 5 - felt light, will start increasing next week
Clean - Joe Mills 20 rep style
50kg x 2, 2
65kg x 1
75kg x 1 x 5 OTM
80kg x 1 x 5 OTM
85kg x 1 x 5 OTM
90kg x 1
92.5kg x 1
95kg x 1 - good stuff, but started to get fatigued here, so stopped
BTN Press
40kg x 5
55kg x 5, 5, 4 - just couldn't press that last rep, *feels weak, man*
Overall, good day considering I was a bit sore from the increased volume
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09-18-2015, 12:02 PM #4
Worked out late last night and hadn't eaten all that well or that much when I made it. Busy day and evening happens when you own your own business.
At Lifetime Fitness 9/17/2015:
Power snatch from knees
95lbs x 2, 2, 2 - wasn't feeling quite right, but gotta get them done
115lbs x 2
125lbs x 2
135lbs x 2, 2 - not bad, but not really popping that well either
Front Squats
135lbs x 3
185lbs x 3
225lbs x 2
245lbs x 3, 3, 3 - felt pretty good actually, just a bit heavy, though
Incline Bench Press
bar x 8
95lbs x 5
135lbs x 5, 5, 5 - only felt light pain in left shoulder compared to flat bench, so will keep doing these for the time being
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09-18-2015, 08:09 PM #5
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09-18-2015, 09:43 PM #6
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09-20-2015, 11:32 AM #7
Thanks!!
Thanks!!
Saturday, 9/19/2015
Snatch
40 x 2, 2, 2
50 x 2, 2
60 x 1, 1
65 x 1
70 x F (thinking too much), 1, 1 - once I quit thinking about the lift, 2 solid singles
Clean & Jerk
50 x 2, 2
70 x 1, 1
80 x 1
90 x 1
100 x 1, 1 - pretty solid lifts
Clean DL
120 x 3
140 x 3
150 x 1 - tried a second, but barely broke it off the floor
This was a pretty decent day considering the volume increase on new program. Looking forward to seeing how the next couple of weeks go. I'll add in squatting on Sat up to heavy 3-5 RM as my body gets used to the volume. No increase in weights next week except for squats.
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09-20-2015, 02:05 PM #8
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09-24-2015, 10:34 AM #9
Thanks!! I'll see what I can do about some videos. I don't typically video myself, except at comps.
Monday, 9/21/2015
Snatch - Mills 20-rep
40 x 2, 2, 2
50 x 2
55 x 1 x 5 OTM
60 x 1 x 5 OTM
62.5 x 1 x 5 OTM
65 x F, 1 - brain fart on the miss, didn't commit
67.5 x 1
70 x 1
72.5 x F - was feeling tired, but wanted to push it, not even close really
About 30 min rest to drive to gym
Front Squat
135lbs x 3, 3
185lbs x 3
225lbs x 2
245lbs x 1
265lbs x 3 - this was it today, felt heavy
235lbs x 5 - PR set of 5!! Need to get this up, though
Wednesday, 9/23/2015
Clean & Jerk - Mills 20-rep
50 x 2, 2
65 x 1
75 x 1 x 5 OT90sec
80 x 1 x 5 OT90sec
85 x 1 x 5 OT2M - every 2 minutes
90 x 1
92.5 x 1
95 x 1
97.5 x 1 - was getting tired, so jerks were a little sloppy, but got them up
30 min rest to gym
Back Squat
135lbs x 5
185lbs x 5
225lbs x 3 - feeling very solid today
265lbs x 2
285lbs x 1
305lbs x 3 - wanted another rep or 2, but the gym has gotten rid of the spotter arms in place of the "spotter" platforms on the Hammer Strength rack/platforms, so didn't feel confident enough to push
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09-26-2015, 02:37 PM #10
Friday, 9/25/2015
Snatch from Blocks - Mills 20 rep scheme
40 x 2, 2
50 x 1 x 5 OTM
55 x 1 x 5 OTM
57.5 x 1 x 5 OTM
60 x 1
62.5 x 1
65 x 1 - pretty solid, so left it here
I'll start thinking about increasing weights soon, but trying to work on consistency
Front Squat
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
115 x 3 - this was rougher than I expected, but since I did triples all the way up, that's how it goes
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09-27-2015, 09:16 PM #11
Sunday, 9/27/2015 - mainly because I got lazy and didn't lift Sat.
Cleans from Blocks - Mills 20-rep
50 x 2, 2
70 x 1 x 5 OTM
75 x 1 x 5 OTM
80 x 1 x 5 OTM
82.5 x 1, 85 x 1, 87.5 x 1, 90 x 1, 92.5 x 1
All pretty good, will have to increase the weight on these
Back Squat
70 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 3
137.5 x 3 - pretty solid set!!
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09-30-2015, 11:24 AM #12
Monday, 9/28/2015
Went to the Federal Courthouse this morning and got admitted to practice in the Federal District of Arizona, pretty cool!!
Snatch
40 x 2, 2
50 x 2, 2
60 x 1, x 5 OTM
62.5 x 1 x 5 OTM
65 x 1 x 5 OTM - first rep was a little out front, rest were good
67.5 x 1 x 5 OTM - same as 65 - good work though!!
30 min rest to go to commercial gym
Front Squat
135lbs x 3
175lbs x 3
205lbs x 3
225lbs x 3
245lbs x 3
255lbs x 3
265lbs x 3 - very good set here, should be ready to PR my 3RM soon!!
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10-03-2015, 12:36 PM #13
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10-03-2015, 12:39 PM #14
Friday, 10/2/2015
Pause Back Squat (3-sec pause)
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3 - this was pretty good, will try and push this
Block Snatch
40 x 2, 2
50 x 2
55 x 1 x 5 OTM
57.5 x 1 x 5 OTM
60 x 1 x 5 OTM
62.5 x 1 x 5 OTM
Volume is catching up with me, so going to deload volume over the next week
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10-03-2015, 12:42 PM #15
Saturday, 10/3/2015 - lifted fasted except for a double serving of BCAA's with my creatine
Power Snatch
40 x 2, 2, 2
50 x 1, 1
55 x 1
60 x 1, 1 - first one didn't feel too snappy, so hit the second one much better
62.5 x 1
65 x 1
67.5 x 1 - pretty solid, left it here
Clean & Jerk
50 x 2
60 x 1
70 x 1
80 x 1
85 x 1
90 x 1
92.5 x 1
95 x 1
Back Squat
60 x 5
80 x 3
100 x 2
110 x 1
120 x 1
130 x 1
140 x 1 - pretty good for lifting fasted
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10-06-2015, 08:53 PM #16
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10-07-2015, 08:05 AM #17
When is your next meet?
Are you still lifting at Alex Lee's gym?This above all..
To thine ownself be true..
And it must follow, as the night the day..
Thou can'st not then be false to any man..
-----------------------------------------------
Bros, my Weightlifters and Powerlifters are my credentials.
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10-08-2015, 06:32 PM #18
Right now I don't know when my next meet is. I have quite a bit going on with running my firm and personal stuff. I'll mostly likely be at Master's Nationals in April.
I go over there every so often, but not lately. Mostly lifting at home right now and at a Lifetime Fitness nearby.
Thursday, 10/8/2015
Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
65 x 1 - felt good
Clean & Jerk
50 x 2, 2
70 x 1, 1
80 x 1
85 x 1 - might have pressed out left shoulder
90 x 1 - better
About 35 minute rest head to Lifetime for:
Back Squat
135lbs x 3, 3
185lbs x 2
225lbs x 2
245lbs x 1
265lbs x 1
275lbs x 1
285lbs x 1 - all with no belt, felt good
Back Extension
Holding 25lb plate x 12 reps - solid pump
Going to be re-starting a Bulgarian-ish program based off Juggernaut's DIY Bulgarian program.
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10-09-2015, 09:39 PM #19
Friday, 10/9/2015
Went to a friend's house to train today. Nice to lift with someone else for a change!!
Power Snatch
40 x 2, 2
50 x 1, 1
55 x 1
60 x 1 - pretty good
Power Clean
50 x 1, 1
60 x 1
70 x 1, 1
80 x 1
85 x 1 - felt a bit heavy, need to get that power back!!
Front Squat
80 x 2, 2
90 x 1
100 x 1
105 x 1 - no belt, so it felt a bit heavy, but not on the legs per se, more on the lower back, if that makes sense
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10-11-2015, 11:50 AM #20
Early training because of other things. Business meeting and then going to the Europa here in Phoenix to ref weightlifting meet.
Saturday, 10/10/2015
Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
65 x F, 1, 1 - was feeling the early morning
Clean & Jerk
50 x 1, 1
70 x 1, 1
80 x 1
87.5 x 1
92.5 x 1 - not bad, not great
Back Squat
80 x 3, 3
100 x 2
110 x 1
120 x 1
130 x 1, 1 - without belt, lower back is feeling achy
Rest day tomorrow!!
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10-13-2015, 10:25 AM #21
Time to start pushing the weights, within reason!!
Monday, 10/12/2015
Snatch
40 x 2, 2
50 x 2
60 x 1, 1
65 x F, 1 - not sure what the miss was about
67.5 x F, 1 - again, WTF with the miss??
70 x 1 - no way I was missing this!!
Not sure why I was missing, weights felt relatively light
Clean & Jerk
50 x 2
70 x 1, 1
80 x 1
90 x 1
95 x 1
100 x 1 - best CJ's I've done, once I get used to training frequently, I'll be pushing these
Rest about 30 min, on to Lifetime for squats
Back Squat
135lbs x 5, 5
185lbs x 5
225lbs x 3
245lbs x 10 - new 10 rep max!! Felt light, but was getting a serious pump in legs and lower back
Hammer Curls
20lb DB's x 12 - just because
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10-13-2015, 05:30 PM #22
Tuesday, 10/13/2015
Block Power Snatch
40 x 2, 2
50 x 2
55 x 2
60 x 1, 1 - not feeling great, left arm not wanting to lock out well
62.5 x 1 - better finish
Block Power Clean
50 x 2
60 x 2
70 x 1, 1
80 x 1
85 x 1, 1
Front Squat
50 x 3, 3
70 x 2
90 x 1
100 x 1
110 x 1
120 x 1
125 x 1 - this was limit today
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10-17-2015, 10:18 PM #23
Have to catch up on logging!!
Thursday, 10/15/2015
Lots of stuff to do today, so had to split up the workouts
Block Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1, 1
65 x 1
67.5 x 1 - nailed this!!
Block Clean
50 x 2
70 x 2
80 x 1
90 x 1
95 x 1, 1 - pretty good lifts today
About 5 hrs later, hit a local Lifetime Fitness
Back Squat
bar x 10
135lbs x 5, 5
185lbs x 3
225lbs x 2
265lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1 - a bit grindy, but got it up
Snatch Grip Push Press BTN
135lbs x 5
155lbs x 3
175lbs x 3
185lbs x 3 - harder than I expected, so stopped here
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10-17-2015, 10:21 PM #24
Friday, 10/16/2015
Power Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
65 x 1 - everything was a bit forward tonight, not really sure why
Power Clean & Jerk
50 x 2
60 x 1, 1
70 x 1
80 x 1
85 x 1
Pause Front Squat
80 x 2
90 x 2
100 x 2
110 x 2 - pretty solid, could've gone for more, so will start pushing the weight a bit
Still getting used to 5x's a week
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10-17-2015, 10:25 PM #25
Saturday, 10/17/2015
Wasn't really feeling it, but got out there anyways, really wanted to lift, too!!
Snatch
40 x 2, 2
50 x 2
60 x 2
65 x 1/2 - missed first rep, got lazy and unfocused
70 x 2 - very solid for both reps!!
Clean & Jerk
50 x 2+2
70 x 2+1
80 x 2+1
87.5 x 2+1
92.5 x 2+1
Back Squat
60 x 5
80 x 3
100 x 2
115 x 10 solid reps!! started getting an exertion headache on rep 9 (I think due to not drinking enough water), but got through last rep, quickly chugged a bottle of water and some ibuprofen and it's gone!! +5kg PR for 10RM
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10-18-2015, 02:16 PM #26
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10-20-2015, 12:19 PM #27
Thanks!! The body is slowly getting used to the frequent higher intensity training, but I thoroughly enjoy it, and other than some soreness, feeling pretty good.
Monday, 10/19/2015
Snatch
40 x 2, 2
50 x 2
60 x 1, 1
65 x F, 1 - going to have to get over these misses at 65
70 x 1, 1, 1 - these were all pretty solid
Clean & Jerk
50 x 2
70 x 1, 1
80 x 1
90 x 1
100 x 1, 1 - good!!
About 30 min break, then to Lifetime Fitness
Pause Back Squat (3-sec pause in hole)
135lbs x 3
185lbs x 3
225lbs x 3
245lbs x 3
265lbs x 3 - started feeling hips shoot back as I started up
275lbs x 3 - first rep perfect, but shooting hips on 2 and 3 reps
Hammer Curls
20lbs DB x 15
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10-21-2015, 11:33 AM #28
Tuesday, 10/20/2015
Power Snatch off Blocks (bar is right above the knees)
40 x 2, 2, 2 - trying to get that pop
50 x 2
55 x 1
60 x 1, 1
62.5 x 1
65 x 1 - pretty solid lifting today, bar moving straight up, not catching out front!!
Power Clean off Blocks
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1 - little heavy, but good rep
Front Squat
70 x 3
90 x 3
100 x 2
110 x 2
120 x 2 - very solid double
127.5 x F - just not there, mentally or physically
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10-22-2015, 09:23 PM #29
Wednesday, 10/21/2015
Block Snatch (just above knees)
40 x 2, 2, 2
50 x 2
60 x 1, 1
65 x 1
70 x 1 - very solid!! Wasn't sure I would make this, but got after it!!
Block Clean
50 x 2, 2
70 x 2
80 x 1
90 x 1
95 x 1
About 30 min rest, then to Lifetime
Back Squat
bar x 5 to loosen up, was feeling a little tight
135lbs x 5
185lbs x 3
225lbs x 3
255lbs x 2
285lbs x 1
305lbs x 4 PR 4RM!!
Arnold DB Press
35lbs x 8
40lbs x 8
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10-22-2015, 09:27 PM #30
Thursday, 10/22/2015
Normally, I would not train 4 days in a row, but going to be on an early flight tomorrow (Friday), and won't have a chance to train until Saturday morning.
Power Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
62.5 x 1
65 x 1 - other than first set at 40, all these felt really good
Power Clean & Jerk
50 x 2
60 x 1
70 x 1
80 x 1
85 x 1
90 x 1 - pretty good, getting better at jerking after power clean
Pause Front Squat (3-sec pause)
70 x 2
90 x 1
100 x 1
110 x 1
115 x 1 - felt heavy, so stopped here
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