Scraped knees and bloody blisters.

[Ash]

Are the squats done like I've seen Olympic lifters doing them - as in far lower than your average BB?

[ExpensiveUrine]

Are the squats done like I've seen Olympic lifters doing them - as in far lower than your average BB?

Yup, wouldn't have it any other way.

[ExpensiveUrine]

Week 9

Tuesday - April 18 - RPE: 13/20

- Stretch;

- Clean/Jerk: (50x2; 60x2; 70x2) 77.5x1x(3); 85x1x(3); 90x1; 72.5x1x(2);

- Fast Snatch Pull: 90x3x(2); 100x3x(2); 105x3; 110x2x(2); 80x3;

- Inclined Sit-Ups: BWx20x(2);

- Stretch;

[deegee]

Looks like you are making steady progress, though I am not really very familliar with routines like this , it i still interesting to see. I note you have labeled all the weeks, are you just doing that for your journal or does thios routine run a set number of weeks?

[ExpensiveUrine]

Looks like you are making steady progress, though I am not really very familliar with routines like this , it i still interesting to see. I note you have labeled all the weeks, are you just doing that for your journal or does thios routine run a set number of weeks?

Both. :grin:

I think (I haven't seen the whole mesocycle/macrocycle) this current routine makes me "peak" around North Island champs, in July. Then we'll probably have routines that build upon this one. I managed to see next week's training, it looks like the volume has been chopped down in some places and intensity is sort of the same. Possibly to make me concentrate on technique at higher intensities and let that cummulative fatigue (that was attained in the previous weeks of training) dissipate.

Kinda like taking a week off from training to rest or whatever, only not.

[ExpensiveUrine]

Week 9

Wednesday - April 19 - RPE: 14/20

- Stretch;

- Power Clean/Push Press: (50x3; 60x3) 72.5x1x(3); 77.5x1x(2); 85x1x(2); 72.5x2;

- Front Squat: 102.5x3x(2); 107.5x3x(2); 120x3x(2); 132.5x2; 95x4;

- Heavy Clean Pull: 107.5x2x(2); 120x3x(2); 132.5x2x(2); 140x2; 107.5x4;

- Inclined Sit-Ups: BWx20x(2);

- Stretch;

[ExpensiveUrine]

Goals for 2006:

- Short-Term:

Qualify for Oceania (Junior), which means I have to do 242 kg total in 94 kg class, before August. Maybe Snatch (110 or 112) and C/J (132 or 130).

- Long-Term:

Try to do 270 kg total before the year ends at bodyweight less than 105 kg.

Try to get national Snatch record for Junior Men in 94 kg class, which is 122 kg.

Try to Front Squat 150 kg and Back Squat 170 kg before the year ends.

[ExpensiveUrine]

Week 9

Thursday - April 20 - RPE: 11/20

- Stretch;

- Power Snatch: (50x3) 60x1x(3); 70x1x(3); 80x1;

- Power Clean: 80x1x(2); 85x1x(2); 90x1x(2); 97.5x1; 90x3;

- Inclined Sit-Ups: BWx20x(2);

- Stretch;

Technique Memo: At the start, make sure the bar is slightly behind the toes, right above the toes or right above the shoe laces. It should not be touching the shins while both legs are perpendicular to the ground.

[ExpensiveUrine]

Week 9

Saturday - April 22 - RPE: 13/20

- Stretch;

- Snatch: (50x3; 60x3) 75x1; 80x1; 85x1; 85x1;

- Clean/Jerk: (80x1) 90x1; 97.5x1; 102.5x1; 110x1x(2);

- Inclined Sit-Ups: BWx20x(2);

- Stretch;

[ExpensiveUrine]

Week 10

Monday - April 24 - RPE: 14/20

- Stretch;

- Snatch (waist): 40x2x(3); 45x2x(2); 50x2x(2); 40x2x(2);

- Power Snatch: 60x1x(2); 70x1x(2); 75x1x(2); 60x2;

- Back Squat: 97.5x3x(2); 110x3x(2); 120x3x(2); 132.5x3; 145x3;

- Inclined Sit-Ups: BWx20x(2);

- Stretch;

[ExpensiveUrine]

Week 10

Tuesday - April 25 - RPE: 15/20*

- Stretch;

- Power Clean/Jerk: (40x3; 50x2) 72.5x2; 85x1x(2); 90x1x(2); 72.5x3;

- Snatch Pull: 90x2x(3); 100x2x(3); 105x2x(3); 110x2x(2);

- Front Squat: 85x3x(2); 97.5x3x(2); 110x3x(2); 120x4; 97.5x3x(2);

- Stretch;

*RPE's a little high, only because of shit sleep and little food.

[ExpensiveUrine]

Week 10

Wednesday - April 26 - RPE: 14/20

- Stretch;

- Clean (waist): 50x2x(3); 60x2x(3);

- Clean: 85x1x(3); 97.5x1x(2); 102.5x1x(2); 110x1x(2);

- Back Squat: 97.5x3; 110x3x(2); 120x3x(2); 132.5x3; 97.5x4;

- Inclined Sit-Ups: BWx20x(2);

- Stretch;

[ExpensiveUrine]

Week 10

Thursday - April 27 - RPE: 14/20

- Stretch;

- Close Grip Bench: (50x5; 60x5) 70x8; 75x8; 80x8; 85x6x(2);

- Bent Over Barbell Row: 80x8; 85x8x(2); 90x6;

- Tricep Pushdown: (R3)x15; (R3)x12;

- Bicep Dumbbell Curl: 15x15; 15x12;

- Stretch;

[deegee]

Good to see you still working away this week, it has been a bit disrupted for me unfortunatly.

[ExpensiveUrine]

Good to see you still working away this week, it has been a bit disrupted for me unfortunatly.

Yeah thanks man, this week was a little weird generally. Felt all out of place throughout the whole time. What's up with you?

[ExpensiveUrine]

Week 10

Saturday - April 29 - RPE: 16/20

- Stretch;

- Power Snatch to Snatch: 50x3; 60x3; 70x3; 75x2x(2); 80x2x(2); 85x1x(2); 90x1; 95x1;

- Clean/Jerk: 80x3; 90x2x(2); 100x2; 100x1; 110x1; 115x1;

- Front Squat: 85x3x(2); 100x3; 110x3; 120x3; 127.5x3;

- Stretch;

Feeling a bit of fatigue throughout this week, most likely because I've been a bit slack with my food intake, sleeping patterns and starting to feel a bit weak, mentally and physically due to a little cold. Got my shot for that yesterday since the winter is coming.

Two weeks out from the competition. Competition is on May 13th. Since this is just a local comp, my coach doesn't want me to shift my bodyweight back down to 94's to make the grade (it's been around 97.5 kg/~ 215 lb kg mark for a couple of weeks now) so by the looks of things I'll be lifting with fat boys in 105's. He thinks I should start on Snatch: 95, C/J: 115, as my first attempts, basically what I did today, and try to total 230. Thinkin' maybe Snatch: 105 and C/J: 125;

[ExpensiveUrine]

Week 11

Tuesday - May 1 - RPE: 16/20

- Stretch;

- Back Squat: (60x5; 80x3; 100x3; 120x3) 135x5x(3); 147.5x4; 147.5x3x(2)*; 140x4x(3)* 130x3x(3)*

- Heavy Snatch Pulls: 100x4x(3); 110x5x(2); 120x3x(3); 127.5x2x(3);

- Jerk (off Blocks): (80x2) 95x2x(3); 100x2x(4); 95x3;

- Inclined Sit-Ups: BWx10x(6);

- Stretch;

*On the programme I was supposed to go up to 155 or even 160 for sets of 3's or so but since I am still recovering from the flu AND there was no one in the gym to give me a spot just incase, I decided to drop the weight down and do more volume at the lower end instead.

[ExpensiveUrine]

Week 11

Wednesday - May 3 - RPE: 17/20

- Stretch;

- Front Squat/Jerk: (40x3; 60x2; 75x2) 87.5x2x(2); 95x1x(3); 100x1x(3); 95x2; 80x1;

- Heavy Snatch Pull: 105x4x2; 110x5x(2); 120x3x(3);

- Snatch (waist): 45x4;*

- Inclined Sit-Ups: BWx10x(3);

- Stretch;

*Felt something go in my lumbar region during 3rd/4rd rep, came home and iced the bitch for the a while. Real unfortunate since I have competitions coming up soon but we'll see how things are next week. Sent coach an email asking him for input but for now it's rest then maybe do some work on saturday. Unless I still feel the discomfort then direct back work, hyperextensions and such for sets of high reps.

[Ash]

Not good! I hope it's nothing serious EU.

[ExpensiveUrine]

Not good! I hope it's nothing serious EU.

To me it feels like a sprain or a strain of deep lumbar muscles that are coming off from spinous processes. Most likely a strain since I generally find that muscle heals faster than ligaments and past injuries healed fairly fast.

But yeah, if it feels alright next week and if I'm extra careful I might be able to lay down some ownage in that upcoming competition.

[ExpensiveUrine]

Week 12

Tuesday - May 9 - RPE: 14/20

- Stretch;

- Snatch (waist): 40x3x(2); 50x2x(2); 55x2x(2); 45x2x(3);

- Snatch: (60x2; 70x2) 75x1x(4); 85x1x(3); 75x1x(2);

- Back Squat: (70x3; 90x3; 100x3) 115x3x(2); 120x3x(2); 135x2x(3); 107.5x5;

- Fast Snatch Pull: 77.5x2x(2); 97.5x2x(2); 110x3x(2);

- Heavy Snatch Pull: 120x3x(2); 130x3x(2);

- Inclined Sit-Ups: BWx10x(7);

- Stretch;

[Ash]

No mention of that back twinge....I assume that means you're still all systems go to apportion some ownage at the competition?

[Varven]

EU, what gym u @ ?

[ExpensiveUrine]

Week 12

Wednesday - May 10 - RPE: 16/20

- Stretch;

- Power Snatch: (40x4) 55x2x(2); 70x2x(2); 77.5x1x(2);

- Snatch: (77.5x2) 87.5x1x(3); 95x1x(3); 77.5x1x(2);

- Front Squat: (100x3; 110x3) 120x3x(2); 135x3x(2); 107.5x5;

- Inclined Sit-Ups: BWx10x(6);

- Stretch;

[ExpensiveUrine]

No mention of that back twinge....I assume that means you're still all systems go to apportion some ownage at the competition?

I was a little concerned about my back since I could feel the discomfort during rest in between sets but everything went fine. Must be all those layers of clothing I was wearing to keep the warmth in and lots of dynamic stretching at the start.

So it looks like I'll be lifting on saturday (May 13). Although, I'm still trying to decide if I should go down to 94's or go above for this comp. I know I said that I wasn't going to but tonight I weighed in at 95.6 kg, so I might be reconsidering. Another thing that my coach pointed out, is that the entries for Oceania might be closing early in June, if this is so, then a) I'm totally screwed to enter since I'm a weak biatch right now or b) I will have to gather some superhuman strength to do qualifying total THIS SATURDAY in 94's, otherwise I have no other chance of qualifying. We'll see what happens on saturday.