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  1. #1
    Registered User olyw8lifter's Avatar
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    Master's Olympic lifter's journal to Master's World's

    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
    Training log: http://forum.bodybuilding.com/showthread.php?t=168969133
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  2. #2
    Banned NorwichGrad's Avatar
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    Oh you know I'm IN, Keith!
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  3. #3
    Registered User olyw8lifter's Avatar
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    Originally Posted by NorwichGrad View Post
    Oh you know I'm IN, Keith!
    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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  4. #4
    Registered User olyw8lifter's Avatar
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    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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  5. #5
    Registered User Korr's Avatar
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    Been curious on your program, so it's nice to see you finally run a journal.

    Lurking.................... from the backseat.
    -----------------

    My workout journal

    http://forum.bodybuilding.com/showthread.php?t=168325713
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  6. #6
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Good luck with the new journal and regroup.
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  7. #7
    Registered User olyw8lifter's Avatar
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    Originally Posted by Korr View Post
    Been curious on your program, so it's nice to see you finally run a journal.

    Lurking.................... from the backseat.
    Thanks!!

    Originally Posted by EjnarKolinkar View Post
    Good luck with the new journal and regroup.
    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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  8. #8
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    Subbing in!

    Would love to see you post some videos of a few of these someday!
    Every once in a while, there's a sudden gust of gravity...
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  9. #9
    Registered User olyw8lifter's Avatar
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    Originally Posted by ThighoftheTiger View Post
    Subbing in!

    Would love to see you post some videos of a few of these someday!
    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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  10. #10
    Registered User olyw8lifter's Avatar
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    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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  11. #11
    Registered User olyw8lifter's Avatar
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    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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  12. #12
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    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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  13. #13
    Registered User olyw8lifter's Avatar
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    Wednesday, 9/30/2015

    Block Clean
    50 x 2, 2
    70 x 1
    80 x 1 x 5 OTM
    85 x 1 x 5 OTM
    90 x 1 x 5 OTM
    92.5 x 1 x 5 OTM

    Ran out of time, so no squatting. Hit the gym and did:

    Arnold DB Press
    20lbs x 8
    30lbs x 8
    35lbs x 8, 8
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  14. #14
    Registered User olyw8lifter's Avatar
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    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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  15. #15
    Registered User olyw8lifter's Avatar
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    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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  16. #16
    Registered User olyw8lifter's Avatar
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    Bit of a deload this week.

    Tuesday, 10/6/2015

    Snatch
    40 x 2, 2
    50 x 1, 1
    60 x 1
    65 x F, 1, 1

    Snatch Pulls
    70 x 3
    80 x 3

    Back Squat
    60 x 3
    80 x 2
    100 x 1
    115 x 1
    125 x 1 - all without a belt!!
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  17. #17
    Banned NorwichGrad's Avatar
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    When is your next meet?


    Are you still lifting at Alex Lee's gym?
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  18. #18
    Registered User olyw8lifter's Avatar
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    Originally Posted by NorwichGrad View Post
    When is your next meet?


    Are you still lifting at Alex Lee's gym?
    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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  19. #19
    Registered User olyw8lifter's Avatar
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    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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  20. #20
    Registered User olyw8lifter's Avatar
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    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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  21. #21
    Registered User olyw8lifter's Avatar
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    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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  22. #22
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    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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  23. #23
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    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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  24. #24
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    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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  25. #25
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    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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  26. #26
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    Nice lifting and squatting.

    I wish I could continue training in Olympic lifting, I genuinely enjoyed the training. I'll be following along with interest.
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  27. #27
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    Originally Posted by grouchyjarhead View Post
    Nice lifting and squatting.

    I wish I could continue training in Olympic lifting, I genuinely enjoyed the training. I'll be following along with interest.
    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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  28. #28
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    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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  29. #29
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    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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    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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