i would be careful with those high rep dl, you could overtrain.
I’ll definitely watch out. The most I’d do this workout is once at the end of each week. If I feel like crap the next couple of days I’ll just drop it.
you will be ok for the first 4 weeks.
In 3 weeks I’ll be moving into college, so I might take several days or a week off around then. So, I guess I should be ok. But I’ll definitely not do this workout if I feel overtrained at all. I’m focusing on the OL’s right now, so that is my number 1 priority.
Monday, August 4, 2008
I’ve got some personal issues going on, so I wasn’t that motivated for this workout but I still set two PRs.
C&J- 150
Clean- 160
Hopefully I’ll be back to my usual self come tomorrow.
Tuesday, August 5, 2008
Today a friend of mine came over so we kinda just had fun and maxed out on bench.
Bench
[ul]
[li]45x10
[/li][li]65x10
[/li][li]95x4
[/li][li]135x1
[/li][li]155x1
[/li][li]165x1
[/li][li]175x1
[/li][li]185x1
[/li]
[li]135x12
[/li][li]115x12
[/li][li]95x12
[/li][/ul]
Pullups
[ul]
[li]WGx9
[/li][li]Normal Gripx8
[/li][/ul]
My arms were pretty dead after the bench workout so I only did two sets. I would’ve done some olympic lifts after I maxed out instead of the rep work, but my hips have been popping/hurting today, so I decided not too.
why are your hips popping.
Not really sure… I was sitting in a car most of the day, but besides that the only thing I can think of would be from catching all my OL’s in the bottom position.
This is why you want to build into the ol program with the hang pos etc bc you are not a advance lifter.
I haven’t posted for a few days, but things are going good. I felt fine come Wednesday, but I decided to hold off just to make sure there was no problem. When Thursday came along I was itching to workout, so I did:
Snatch
[ul]
[li]8x2 (75)
[/li][/ul]
Clean
[ul]
[li]8x2 (115)
[/li][/ul]
Everything felt good and my form was sharp. Yesterday I did:
Snatch Grip Deads
[ul]
[li]3x5 (135)
[/li][/ul]
Full Squats
[ul]
[li]3x8 (115)
[/li][/ul]
Pullups
[ul]
[li]21 Reps AFAP
[/li][/ul]
Bench
[ul]
[li]21 Reps AFAP (115)
[/li][/ul]
Pushups
[ul]
[li]21 Reps
[/li][/ul]
Punching Bag
[ul]
[li]6x1 Min. Ground & Pound
[/li][/ul]
The lowerbody work felt very good. The squats were nice and easy. The upperbody was done as fast as possible. I finished the workout with a little conditioning.
I haven’t posted in over 2 months, but I’m getting use to college and fitting in a workout a few times a week. I think I should be able to stay on a fairly regular schedule for now. Hopefully, I won’t have any problem until finals in a couple months.
Overall, college is going well. I’m on an academic scholarship so I have to spend quite a bit of time studying. This kind of dampers the social life, but I’m starting to get a hang on it. I am majoring in Exercise and Movement Science. I hope to train the best athletes in the world one day.
I’ve got a program designed that I believe I’ll be able to follow for a few weeks and make some good gains. It’s short, sweet, and simple. I’m also going to try and follow a point system each day. There are 3 categories- Workout, Nutrition, and Off Days. My goal is to score 10 for each one everyday depending on which 2 I am using.
Day A
Snatch- 21 Reps
Squat- Renaissance
Pullups- High Volume
Day B
C&J- 21 Reps
Deads- Renaissance
Bench- Renaissance
Renaissance-
5x5
1x7, 1x5, 1x3, 2x5
2x5, 2x4, 1x3, 1x2
2x5, 3x3
Day 1
Day A
Day 2
Active Recovery
Day 3
Day B
Day 4
Active Recovery
Day 5
Day A
Day 6
Active Recovery
Day 7
Rest
Day 8
Day B
Repeat
Recovery vs. Work Contest
Recovery Pts.
Sleep- 6-8=1 pt. 8=2 pts. 8+= 3 pts.
Nutrition- Good Breakfast= 2 pts. Two Snacks=1 pt. Two Meals= 1 pt.
Relationships- Good=1 pt.
“Alone Time”- Good=1 pt.
“Play Time”- Good= 1 pt.
Bonus: Contrast Shower, Massage, Etc. +1 each
Workout Pts.
Time- 30-45= 2 pts. 45-60= 1 pt.
Quality- Great= 3 pts. Good=2 pts. Avg.=1 pt.
PR- 1 pt./PR
Desired Reps/sets/Weight- All-2 pts. Most- 1 pt.
Great Form- +1 Each Lift
Off Days
Core Work- 2 Pts.
Cardio- 2 Pts.
Calisthenics- 2 Pts.
Fun- 2 Pts.
Flexibility - 2 Pts.
Bonus: Feeling Refreshed +1
Goal: 70 Points for Recovery, 30 Points for Workouts, and 40 Points for Off Days.
I am hoping that I can stay consistent with this program. If I do I have no doubt I’ll make great gains. I’m also going to stress a good diet. There’s no excuse for me not to get plenty of fruit and vegetables since the dining hall is open to me for 14 hours a day.
I’ll start tomorrow.
Sunday, October 19, 2008
I started my program today. The workout went great except the pullups. I’m not sure why, but my arms were beat. The workout looked like:
Snatch (21 Reps)
[ul]
[li]1x3 (65)
[/li][li]1x3 (75)
[/li][li]1x2 (80)
[/li][li]2x1 (85)
[/li][li]3x1 (90)
[/li][li]8x1 (95)- PR w/8 singles
[/li][/ul]
Squat
[ul]
[li]5x5 (160)- PR for 5x5 [/ul]
[/li]
Pullups (Various Grips)
[ul]
[li]1x8
[/li][li]1x7
[/li][li]1x6
[/li][li]1x4
[/li][/ul]
All the Snatch reps felt great except for the 7th single at 95. I took a step or two back while standing up. The squats were great. Pullups sucked though 
Workout Rating: 8
Recovery Rating: 8
I lost a point for quality and all desired reps/sets, both because of pullups. For recovery, I lost a point for sleep and alone time.
Overall, today was a good first day. My diet and workout were both very good. Tomorrow will be an active recovery day.
What’s the concept behind this rep scheme?
Each line is a new workout.
5x5 is the first workout.
Then the next workout would be 1x7, 1x5, 1x3, 2x5.
I picked it up from Christian Thibaudeau. It’s to get both strength and a little mass. I’ve used it twice and saw good results both times.
I look to add weight each week while decreasing the total reps per workout.
Monday, October 20, 2008
Today went well overall. Nothing to strenuous in class eventhough its my toughest day usually.
My diet went well for the most part. I’m about to go eat 1 last snack after I post this.
I also got my off day workout in. It looked like this:
10 Min. of:
10 Pushups
15 Squats
20 Sec. Pillars
This was followed by probably about 20-30 minutes of stretching. The workout was a nice little burn. I’m not sure how many rounds I got in. I didn’t count but I’m guessing I was around 8.
On Mondays and Wednesdays I have a PED class in which I have to perform an exercise program. I’ll probably make it mostly isolation/core exercises for reps of 8-15. I’m not going to do anything heavy that will effect my main program. Just a nice little pump.
Alright for ratings:
Off Days: 10
Recovery: 8
I might do a little massaging later which would up my score to 9, but for now its an 8. I got in everything I needed for off days. The cardio was pretty easy, but I’ll take care of that as I go.
Tomorrow is going to be a good workout. I can feel it.
Tuesday, October 21, 2008
Today was a tough workout. It went very well, but the Snatch Grip Deads really killed me. My workout looked like:
Clean & Jerk (21 reps)
[ul]
[li]1x2 (95) (1 each leg leading)
[/li][li]1x2 (100)
[/li][li]1x2 (105)
[/li][li]1x2 (110)
[/li][li]1x2 (115)
[/li][li]1x2 (120)
[/li][li]1x2 (125)
[/li][li]7x1 (130) PR-reps
[/li][/ul]
SG Deads
[ul]
[li]5x5 (155) PR-5x5
[/li][/ul]
Bench
[ul]
[li]5x5 (140) PR-5x5
[/li][/ul]
I alternated my lead leg in the jerks. My form was solid. The deadlifts were very tough. I haven’t done deadlifts for a while. My bench went well also. I almost went with 135 because lately I haven’t benched that much, but I’m glad I went 140.
My diet today was pretty good. I’m lacking some veggies, but hopefully I can get those on my last snack in a little bit.
Workout Rating: 10
Recovery Rating: 9
The only negative in my workout was that it lasted 50 minutes, but I feel my form and quality of everything made up for it.
My recovery lost one for only 8 hours of sleep. A perfect 10 will be hard to reach.
Wednesday, October 22, 2008
Today was alright. Not the greatest, but oh well. I felt relatively good. My lower back wasn’t achey but it felt fatigued for sure. I got a light workout in during my PED class. I didn’t keep track of it.
Off Days: 8
Recovery: 8
Tomorrow Is Day A again.
Thursday, October 23, 2008
Today was pretty good. I had to make a speech in my Public Speaking class but that was about the only thing that I had to do schoolwise.
As far as my workout, it start a little slow, but I finished strong. In the beginning, my Snatch just felt wrong. I didn’t feel like I had the coordination or balance, but once I started to get into the heavy loads it got a little better. My squats and pullups went well.
Snatch (21 Reps)
1x3 (65)
1x3 (70)
1x2 (75)
1x2 (80)
1x2 (85)
2x1 (90)
5x1 (95)
2x1 (100) PR-Weight
Squat
1x7 (160)
1x5 (165)
1x3 (170)
2x5 (165) PR- Rep Scheme
Pullups
1x10
2x6
3x4
2x3
Overall it was a good workout. Started slow, but finished well. The squats felt really good and explosive. For the pullups I’m going to focus on going to a dead hang before each rep, so it’ll make is a little more difficult.
I also fit in about 5 minutes of core work at the end.
My diet has gone pretty well too. Sleep was good. Umm… ratings…
Workout Rating: 9
Recovery Rating: 9
Overall, Good day.
Sunday, October 26, 2008
I took Friday and Saturday off from working out at all because I was standing for several hours each day.
I didn’t miss today’s workout though. It was a Day B workout. Once again it was a killer.
Clean & Jerk
[ul]
[li]1x2 (95)
[/li][li]2x2 (105)
[/li][li]2x2 (115)
[/li][li]1x2 (120)
[/li][li]1x2 (125)
[/li][li]1x2 (130)
[/li][li]5x1 (135) PR- Reps
[/li][/ul]
Deadlift
[ul]
[li]1x7 (155)
[/li][li]1x5 (160)
[/li][li]1x3 (165)
[/li][li]2x5 (160) PR-Rep Scheme
[/li][/ul]
Bench
[ul]
[li]1x7 (140)
[/li][li]1x5 (145)
[/li][li]1x3 (150)
[/li][li]2x5 (145) PR- Rep Scheme
[/li][/ul]
Pretty tough workout today. The last few reps on bench were pretty sloppy, but I got through them.
Workout Rating: 9
Recovery Rating: 10
I finally managed a 10 in recovery! I got over 8 hours of sleep and eveything went well during the day.
Your probably getting your 3 points for sleep aren’t you?