Tues 3 June 2003
Snatch (90 sec rest)
55x2(6)
Clean & Jerk (2 min rest)
85(6)
Back Squat (2 min rest)
95x2(6)
Snatch Pulls (90 sec rest)
80x3(3)
Hang Power Snatch (90 sec rest)
45x5(5)
Military Press (60 sec rest)
45x5(5)
Kneeling Cable Abs (90 sec rest)
100x10, 110x10, 110x10
Should have repeated Tues session, but feeling sick. Postponed.
Repeat Tues session except substitute clean pulls (100x3, 105x3(2)) for snatch pulls.
Don - good choice of ab exercise
For anyone who’s reading, my program is designed by DavidW and I’ve been very happy with the results so far. My first weightlifting competition, which I used as a learning experience (didn’t try to peak), was on 24 May, and my next is on 28 June, so it’ll be interesting to see how far I’ve come.
Don - what about this?
Wk1 & 2
Tues, Thurs
Bk Squat: 90x3 (6)
Snatch: 57x2 (6)
P.Clean & Jerk: 77x2 (6)
Sat
Bk Squat: 95x3 (3)
Snatch: 62x2 (3)
P.Clean & Jerk: 82x2 (3)
Clean Pull: 90x2 (3)
Wk 3
Tues, Thurs
Bk Squat: 95x3 (3)
Snatch: 65 (3)
P.Clean & Jerk: 85 (3)
Sat
Snatch: 75
P. Clean & Jerk: 97
Dave - you’ve got mail.
Snatch - 60x2(3)
Clean & Jerk - 90(5)
Back Squat - 100x2(3)
First bad session in 7 weeks. Recovery from cleans was very difficult. Felt sluggish and slow.
Good stuff, watch your recovery carefully!
Cheers,
Chris
New split has me training 4 days per week instead of 3, but sessions are shorter.
10 June 2003
Front Squat 80x3(6)
Snatch 57x2(6)
Snatch Pulls 75x3(3)
Total time in gym (not including F Squat warm-up) = 52min.
Noticing greater daily variations in bodyweight. Today BW on waking was 83.8kg, but in evening in shoes, shorts, shirt was 87.8.
All sets done with 2min. rest periods. Session complete in 50min, not including back squat warm-up.
Back Squat - 90x3(6)
Power Clean & Spit Jerk - 77x2+1(6)
Clean Pulls - 95x3(3)
Front Squat - 85x3(6)
Snatch - 62x2(3)
Snatch Pull - 77x2(4)
Back Squat - 90x3(6)
Power Clean & Jerk - 82x2(3)
Clean Pull - 97x2(4)
Both Saturday’s session and today’s session felt very good. Squats are noticeably faster and power cleans today were 2k off my “official” 2RM and it was clear I had plenty more in me. Shorter sessions 4x per week instead of longer sessions 3x per week seems to work well for me. David is teaching new form for pulls which will hopefully have greater carry-over to my lifts.
All sets with 2min. rest:
Front Squat - 82x3(5)
Snatch - 60x2(5)
Snatch Pull - 77x2(4)
All sets w/ 2min rest:
Back Squat: 92x3(5)
Power Clean & Jerk: 80x2+1(5)
Clean Pulls: 100x2(4)
Do you find it tough doing two squat workouts in a row like that? I know you are breaking up front and back but I would think it would be hard to recover.
Thanks!
Chris
Its about getting the most from your personal circumstances. Don works Monday to Friday, so it makes sense to train back to back over the weekend when he can relax between sessions and has less ‘life’ stress. Also, the back squats are actually pretty low intensity and we work predominantly on speed.
ahh I see.
cheers,
Chris
2 min rest for all sets
Front Squat - 85x3(5)
Snatch - 65x2(3) Failed on 2nd rep of 2nd set
Snatch Pulls - 80x2(4)
Videotaped session to check snatch form. Watched tape in slo-mo and form looks solid. Double knee-bend is happening. Need to work on getting lower in bottom position by splitting feet wider and/or splaying foot angle more.