Okay, time for a new journal.
Basic goals-
short term:
1) hammer great technique into my o-lifts
2) improve my o-lifts
3) get my front squat up there (shoot for double bodyweight) and increase over all strength and power
long term
1) would like to qualify for the American open or the Nationals in 2006. Not necessarily go. I would only go if my opening atempts are enough for the qualifying totals. I don't want to slide in by the skin of my teeth. So, maybe qualify in 2006 and try and get good enough to compete in 2007. The qualifying total for the senior men's 77kg class for the American open is 240kg and for the Nationals it is 247kg. So that is 110/130 (snatch/jerk) or any permutation I can come up with.
Here is my program that I am going to run through for about 5-6 weeks (the only week that may present a problem is thanksgiving week and I will just tack another week on to the end). i will then go for an unloading week and then come back strong with my frequency higher (4 times a week) and then lowering that down as I taper into my first contest of the season (when I figure out when that is). I have a hypertrophy day in here since this is technically my "offseason" so I want to try and gain some more muscle but try not to really gain any weight so I can always be in ear shot of 77kg (just under 170lbs) for comeptition.
this may look a little strange since I cut and pasted from excel and it didn't format well. I fixed it as best I could.
Day 1 Goal: Strength
Exercises Reps Sets Intensity RI
Snatch 1 ??? 2 3 ??? 6 90-110% Max recovery
Clean and jerk 1 ??? 2 3 ??? 6 90-110% Max recovery
Clean pull 1 ??? 2 3 ??? 6 >100% of 1RM clean Max recovery
Front squat Bulgarian squat routine Max recovery
Day 2 Goal: power/Hypertrophy
Exercises Reps Sets Intensity RI
Power
Snatch 2 ??? 3 3 60-70%of 1RM 60-90sec
Clean and jerk 2 ??? 3 3 60-70%of 1RM 60-90sec
Speed RDL (snatch grip) 5 5 >/= 100% of 1RM snatch 60-90sec
Hypertrophy
Standing BB press 6 ??? 10 3 ??? 4 75-85% of 1RM 30-60sec
Back Squat 6 ??? 10 3 ??? 4 75-85% of 1RM 30-60sec
Pull ups 6 ??? 10 3 ??? 4 75-85% 30-60sec
Day 3 Goal: speed/technique
Exercises Reps Sets Intensity RI
Speed
Hang snatch 3 ??? 5 3 ??? 5 85-92% of 1RM hang snatch 60-90sec
Hang clean 3 ??? 5 3 ??? 5 85-92% of 1RM hang clean 60-90sec
Technique
Jerks from the Rack 2 ??? 3 3 ??? 5 80-90% of best 1RM Jerk 60-90sec
Overhead squat 2 ??? 3 3 ??? 5 >/= 100% of 1RM snatch 60-90sec
Assistance
Row 8 ??? 12 3 ??? 4 70-80% 30-60sec
I would like to keep this a serious journal with out to much messing around. I will document as much stuff as I possibly can...diet, morning BW, flexability training on in between days, how I feel, etc......I will try to be accountable for as much as I can.
I will start on Sunday which will be strength day. Obviously since i am coming off an injury and slight set back (3 weeks of missed training) I will start at the lower end of the percentages and work my way up over a few weeks. I really will focus on keeping to the percentages on non-max training day since I want to hammer that technique down.
Basic goals-
short term:
1) hammer great technique into my o-lifts
2) improve my o-lifts
3) get my front squat up there (shoot for double bodyweight) and increase over all strength and power
long term
1) would like to qualify for the American open or the Nationals in 2006. Not necessarily go. I would only go if my opening atempts are enough for the qualifying totals. I don't want to slide in by the skin of my teeth. So, maybe qualify in 2006 and try and get good enough to compete in 2007. The qualifying total for the senior men's 77kg class for the American open is 240kg and for the Nationals it is 247kg. So that is 110/130 (snatch/jerk) or any permutation I can come up with.
Here is my program that I am going to run through for about 5-6 weeks (the only week that may present a problem is thanksgiving week and I will just tack another week on to the end). i will then go for an unloading week and then come back strong with my frequency higher (4 times a week) and then lowering that down as I taper into my first contest of the season (when I figure out when that is). I have a hypertrophy day in here since this is technically my "offseason" so I want to try and gain some more muscle but try not to really gain any weight so I can always be in ear shot of 77kg (just under 170lbs) for comeptition.
this may look a little strange since I cut and pasted from excel and it didn't format well. I fixed it as best I could.
Day 1 Goal: Strength
Exercises Reps Sets Intensity RI
Snatch 1 ??? 2 3 ??? 6 90-110% Max recovery
Clean and jerk 1 ??? 2 3 ??? 6 90-110% Max recovery
Clean pull 1 ??? 2 3 ??? 6 >100% of 1RM clean Max recovery
Front squat Bulgarian squat routine Max recovery
Day 2 Goal: power/Hypertrophy
Exercises Reps Sets Intensity RI
Power
Snatch 2 ??? 3 3 60-70%of 1RM 60-90sec
Clean and jerk 2 ??? 3 3 60-70%of 1RM 60-90sec
Speed RDL (snatch grip) 5 5 >/= 100% of 1RM snatch 60-90sec
Hypertrophy
Standing BB press 6 ??? 10 3 ??? 4 75-85% of 1RM 30-60sec
Back Squat 6 ??? 10 3 ??? 4 75-85% of 1RM 30-60sec
Pull ups 6 ??? 10 3 ??? 4 75-85% 30-60sec
Day 3 Goal: speed/technique
Exercises Reps Sets Intensity RI
Speed
Hang snatch 3 ??? 5 3 ??? 5 85-92% of 1RM hang snatch 60-90sec
Hang clean 3 ??? 5 3 ??? 5 85-92% of 1RM hang clean 60-90sec
Technique
Jerks from the Rack 2 ??? 3 3 ??? 5 80-90% of best 1RM Jerk 60-90sec
Overhead squat 2 ??? 3 3 ??? 5 >/= 100% of 1RM snatch 60-90sec
Assistance
Row 8 ??? 12 3 ??? 4 70-80% 30-60sec
I would like to keep this a serious journal with out to much messing around. I will document as much stuff as I possibly can...diet, morning BW, flexability training on in between days, how I feel, etc......I will try to be accountable for as much as I can.
I will start on Sunday which will be strength day. Obviously since i am coming off an injury and slight set back (3 weeks of missed training) I will start at the lower end of the percentages and work my way up over a few weeks. I really will focus on keeping to the percentages on non-max training day since I want to hammer that technique down.
