Hi, I’m new to this, but I wanted to post what I have been doing starting with the summer. This past season was a rough one for me. I have been through a meniscal tear (L) knee and now tendonitis is my right achillies. I have played around with the thought of an injection, but I don’t want to take the chances of blowing it up. So here is my journal. I have done some lifting in the recent weeks, but I won’t post it because it was general lifting just to build some base from not being able to lift much after the op. I just started squats/variations as well as olympic lifts. I hope you’ll enjoy as I get back on the road to find out what’s in my basement.
55m/60m, 100m and 200m
I won’t begin my track workouts until early November. I think resting my body will benefit me the most right. Strength gains are a must for me to get back to where I know I should be. My lifting max’s aren’t what they normally are because of the time I had to take off from doing the lifts above. You’ll have to bear in mind that I am working back to my best.
Clean 230 - Snatch 185 - Back Squat 350 - Bench 280 - Front Squat 250
Week 1
Monday
Power Clean - 4x3= 173, 173, 179, 184
Clean Pull - 4x3= 196, 196, 202, 207
RDL - 3x5= 210
BB Row - 3x5= 185
WT. Chin Up - 3x8= 10
5:00 minutes of jumping rope
Wednesday
Back Squat - 4x5= 263, 263, 273, 273
Step Ups - 3x5= 135
Bench Press - 4x5= 196, 210, 210, 218
Push Press - 3x5= 135
Calf Raise 3x8= 60#db
5:00 minutes of jumping rope
Thursday - July 13, 2006
Snatch - 4x3= 120, 120, 126, 130
Snatch High Pull - 4x4= 173, 173, 179, 184
Good Mornings - 4x5= 135
Russian Leans - 3x6
Wt. Reverse Hypers - 3x8= 80
5:00 minutes of jumping rope
Friday - July 14, 2006
Hang Clean - 4x3= 150, 150, 156, 156
Back Squat - 4x5= 265, 265, 265, 265
SL Squat (back foot on a bench) - 3x8= 135
Wt. Dips - 3x8= 100
Shoulder Complex - 2x10= 15 (DB Ant. Delt Raise, DB fly, Upright Cable Row [60])
Week 2
Sunday - July 16, 2006
Power Clean - 5x3= 173, 179, 184, 191, 191
Clean High Pull - 5x3= 196, 202, 207, 214, 214
RDL - 4x5= 215
BB Row - 3x5= 195
Wt. Chinups - 3x8= 20
Week 2
Sunday - July 16, 2006
Power Clean - 5x3= 173, 179, 184, 191, 191
Clean High Pull - 5x3= 196, 202, 207, 214, 214
RDL - 4x5= 215
BB Row - 3x5= 195
Wt. Chinups - 3x8= 20
Week 2 Continued
Sorry I haven’t been able to post. Over the past couple weeks I have bumped my numbers on all my lifts to get them more back to normal.
Tuesday July 18
Back squat - 5x5= 263, 273, 280, 280, 290.5
Step-ups - 4x5= 135
Bench press - 5x5= 196, 210, 218, 218, 218
Push press - 3x5= 135
Standing calf raise - 3x5= 60
Wednesday July 19
Snatch - 5x3= 104, 109, 112, 117, 117
Snatch high pull - 5x4= 173, 179, 185, 191, 191
Good mornings - 4x5= 145, 150, 155, 165
Russian leans - 3x6
Wt. Reverse hypers - 3x8= 80
Thursday July 20
Hang Clean - 5x3= 150, 156, 161, 168, 168
Back squat - 4x5= 245, 245, 252, 252
SL squat - 3x8= 135
Wt. Dips 3x8= 100
Shoulder complex (DB Ant. Delt raise, DB fly, Cable or DB Row) - 2x10= 15/80
Week 3
Monday July 24
Power clean - 5x3= 173, 184, 191, 196, 196
Clean pull - 5x3= 200, 212, 219, 223, 223
RDL - 4x5= 225
BB Row - 3x5= 225
Wt. Chin ups - 3x6= 20
Wednesday July 26
Back squat - 5x5= 312, 320, 332, 340, 340
Step ups - 4x5= 135
Bench press - 4x5= 202, 218, 230, 230
Push press - 3x4= 135
Standing calf raise - 4x8= 60
Thursday July 27
Snatch - 5x3= 139, 144, 148, 154, 157
Snatch high pull - 4x4= 179, 184, 191, 196
Goodmornings - 3x5= 165
Russian leans 4x6
Wt. Reverse Hypers 4x6= 80
Saturday July 29
Hang clean 5x3= 150, 161, 168, 173, 173
Back squat 4x5= 280, 280, 292, 300
Hip extension - 3x8= 90, 130, 130
Wt. Dips - 3x6= 115
Shoulder complex (DB Ant. Delt raise, DB fly, Cable or DB Row) - 2x10= 15/80
Week 4
Monday July 31
Power clean - 4x3= 173, 173, 179, 179
Back squat - 4x5= 300, 300, 320, 320
Goodmornings - 4x5= 165
Push press - 3x5= 135
Reverse hypers - 3x8= 80
August 2, 2006
Wednesday
Clean pull - 4x4= 196
Back squat - 4x5= 288,300, 300, 312
Russian leans - 4x6
Super set
BB row - 4x5= 195
Bench press - 4x5= 202, 210, 210, 210
Friday August 4, 2006
Hang clean - 4x3= 173
Step up - 4x5= 135
Wt. Dips - 3x8-10
Wt. Chinups -3x8-10
Hip ext. - 3x8= 100
Week 5
Monday August 7, 2006
Back squat - 5x3= 300, 312, 320, 320, 320
DB jump squat - 4x5= 20# db
Bench press - 4x3= 225, 234, 234, 234
Push press - 4x3= 165
Tuesday August 8, 2006
Power clean - 4x2= 184, 191, 191, 196
Clean pull (from block) - 4x3= 183, 194, 201, 201
RDL - 4x5= 200
Reverse hypers - 3x6-8= 100
Wt. Pull ups - 3x5= 20# db
Wednesday August 9, 2006
Front squat - 4x3= 180
Push jerk - 4x2= 165
Step-up - 4x12 (6 per)= 155
SL Box jumps - 4x12 (6 per)
Thursday August 10, 2006
Hang/Power Snatch - 4x3= 130
Snach pulls - 4x2= 140, 140, 142, 142
Wt. Back Extensions - 4x6= 35# plate
Russian Leans - 3x6
Week 6
Monday August 14, 2006
Back squat - 6x3= 320, 330, 340, 320, 330, 340
DB jump squats - 4x5= 80
Bench press - 6x3= 240, 245, 255, 255, 255, 255
Push press - 4x3= 170
Wednesday August 16, 2006
Power clean - 5x2= 195, 205, 210, 210, 210
Clean pull from block - 5x3= 205, 210, 220, 230, 235
RDL - 5x5= 235
Reverse hypers - 6x6= 100
Wt pull ups - 6x5= 25, 20, 15, 15, NW, NW
Thursday August 17, 2006
Front squat - 6x3= 185, 195, 200, 185, 195, 200
Push jerk - 4x3= 175
Step ups - 4x6= 170
SL leg box jump 4x12 (6 each leg)
Wt. dips - 3x5= 100
Friday August 18, 2006
Hang/power snatch - 4x2= 140
Snatch pulls - 4x3= 140
Wt. reverse hypers - 4x6= 25#
Russian leans 3x6
Wednesday August 23, 2006
Power clean - 5x2= 196, 200, 214, 219, 219
Clean pull (from block) - 5x3= 206, 217, 243, 243, 243
RDL - 4x3= 245
Reverse hypers - 4x6= 100
Wt. Pull ups - 4x5= 15
Thursday August 24, 2006
Front squat - 4x3= 205, 205, 213, 213
Push jerk - 4x2= 175
Step-up (6 per leg) - 4x6= 205, 205, 213, 213
SL box jumps (6 per leg) - 4x6
Wt. dips - 3x5= 25
Saturday August 26, 2006
Hang/power snatch - 5x2= 148, 148, 152, 152, 157
Snatch pulls - 5x2= 148, 158, 162, 164, 170
Wt. back extensions - 4x5
Monday August 28, 2006
Power clean - 4x2= 173, 179, 184, 184
Back squat - 4x3= 300, 320, 320, 320
RDL - 3x3= 225
Pull-ups (body wt) 3xfail
Wednesday August 30, 2006
Back squat - 4x3= 300, 320, 320, 320
Jump squat (body wt) - 4x8
Step up (5 per leg) - 3x5= 185
Bench press - 4x3= 225. 240, 240, 240
Push press - 4x3= 135
Friday September 1, 2006
Snatch - 3x2= 139, 144, 148
Hang clean + jerk - 3x2= 173, 179, 184
Wt. back ext - 3x5
Week 9
Monday September 4, 2006
1/4 Squat - 3x3= 350
Speed squat - 1x5= 205 *completed 10-20 seconds after last 1/4 squat set
Jump squat - 3x3= 122 +complex with 1/4 squat
Step up (5 per leg) - 3x10= 175
SL box jumps (5 per) - 3x5
Bench press 4x3= 240, 240, 255, 255
Tuesday September 5, 2006
Clean - 4x2= 200, 207, 207, 214
Clean pull (mid-thigh) - 4x2= 215, 227, 227, 234
RDL - 4x3-5= 234, 234, 234, 234
Reverse hypers - 4x4
Thursday September 7, 2006
Back squat *control with speed on concentric 1/2 - 5x3= 304, 304, 324, 324, 324
Jerk 3x2= 185
Wt. split jumps (5 per leg) 3x10= 25
Cable row 3x6= 150
Wt. dips 3x6= 25
Saturday September 9, 2006
Snatch (cluster set) 5x1= 161, 167, 172, 167, 161
Clean (cluster set) 5x1= 200, 207, 214, 207, 200
Good morning 3x5= 135
Wt. Russian Leans 3x6-fail
Cluster sets are to be done fairly consecutively - rest between sets should be the amount of time it takes to change weight and re-set
Week 10
Monday September 11, 2006
1/4 Squat - 4x3= 405
Speed squat - 2x5= 205 *completed 10-20 seconds after last 1/4 squat set
Jump squat - 4x3= 122 +complex with 1/4 squat
Step up (5 per leg) - 3x10= 135
SL box jumps (5 per) - 3x5
Bench press 4x3= 255
Tuesday September 12, 2006
Clean - 4x2= 207, 214, 219, 207, 219, 225
Clean pull (mid-thigh) - 4x2= 234, 234, 240, 245, 250, 250
RDL - 4x3-5= 250
Reverse hypers - 4x4
Thursday September 14, 2006
Back squat *control with speed on concentric 1/2 - 5x3= 316, 332, 344, 324, 344, 365
Jerk 3x2= 185
Wt. split jumps (5 per leg) 3x10= 25
Cable row 3x6= 150
Wt. dips 3x6= 25
Saturday September 16, 2006
Clean (cluster set) 5x1= 207, 214, 219, 214, 207
Snatch (cluster set) 5x1= 167, 172, 176, 172, 167
Good morning 3x5= 135
Wt. Russian Leans 3x6-fail
Cluster sets are to be done fairly consecutively - rest between sets should be the amount of time it takes to change weight and re-set
Week 11
Week 11 and 12 are the last of my offseason lifting. These weeks were pretty brutal and taxing.
Monday September 18, 2006
Back squat* 3x5= 324, 332, 344, 356, 373
Jump squat* 3x5= 122
Jump onto box* 5x3= 36 inch box
*complex BS, JS, & BJ together - 20 seconds between exercise / 2-3 min between sets
Bench press 5x3= 246, 255, 246, 255, 270
Wednesday September 20, 2006
Clean 5x2= (sets 4&5 are singles) 196, 196, 202, 202, 202
Clean pull (mid thigh) 4x2= 216, 216, 227, 227
RDL 3x3= 202
Reverse hypers 3x3
Friday September 22, 2006
Clean (cluster) 5x1= 167, 172, 176, 172, 167
Clean (cluster) 5x1= 207, 214, 219, 214, 207
Hyperextensions 5x5
Wt. Russian Leans 5x6-fail
Cluster sets are to be done fairly consecutively - rest between sets should be the amount of time it takes to change weight and re-set