STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Jul 12, 2010 19:47:08 GMT -5
I am 77 kg lifter, and have been training and competing for about a year. Until recently I have trained at UW-La Crosse while attending school, and at SWSC. Currently, I am a strength and conditioning intern at the University of Michigan. My best meet total is 205. My current goal is compete at the American Open in 2011.
Here last week's training. Right now I am doing a high volume phase to improve my work capacity and create some hypertrophy. I am also trying to improve upon my strength weaknesses.
Monday Snatch: 67x3, 67x 3, 67x3, 67x3 Back Squat: 102x10, 102x10, 102x10, 102x10 Clean Pull: 114x5, 114x5, 114x5, 114x5 Military Press: 41x10, 41x10, 41x10, 41x8
Tuesday Clean and Jerk: 102x2, 102x2, 102x2, 102x2 Power Snatch: 64x3, 64x3, 64x3, 64x3 RDL: 108x6, 108x6, 100x6, 100x6 Bent Over Row: 66x6, 66x6, 66x6, 66x6
Wednesday Snatch: 67x3, 67x3, 67x3, 67x3 (1 miss) Front Squat: 93x8, 93x8, 93x8, 93x8 Snatch Pull: 83x5, 83x5, 83x5, 83x5 Push Press: 70x5, 74x5, 74x5, 75x5
Friday Power Clean: 90x3, 90x3, 90x3, 90x3, 90x3 Back Squat: 240x8, 240x8, 240x8, 240x8 Clean Deadlift: 128x5, 128x5, 128x5, 128x5 Bent Over Row: 67x6, 67x3, 67x6, 67x6
Saturday Snatch: 74x1 (2 misses), 74x2, 74x2, 74x3 Clean and Jerk: 103x1, 103x2, 103x2, 103x2 Military Press: 43x8, 43x8, 43x8, 43x8
|
|
|
Post by Alex Moss (Chomper) on Jul 12, 2010 22:51:33 GMT -5
Welcome to the forum! Good to see some new members!
|
|
|
Post by Jared Enderton on Jul 13, 2010 19:54:34 GMT -5
wow that is some very good volume. Great stuff there. I'm glad you are starting a log here!
|
|
|
Post by Simon klimesh on Jul 13, 2010 22:04:50 GMT -5
yeah good volume STOCKS! Glad to have another 77 on the board!
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Jul 18, 2010 10:31:58 GMT -5
Week of 7/12 Monday Snatch: 68x3, 68x 3, 68x3, 68x3 Back Squat: 106x10, 106x10, 106x10, 106x10 Clean Pull: 116x5, 116x5, 118x5, 118x5 Push Press: 77x5, 77x5, 77x5, 77x5
Tuesday Clean and Jerk: 104x2, 104x2, 104x2, 104x2 Power Snatch: 66x3, 66x3, 66x3, 66x3 RDL: 102x6, 102x6, 102x6, 102x6 Bent Over Row: 68x6, 68x6, 68x6, 68x6
Wednesday Snatch: 75x2, 75x2, 75x2, 75x2 Front Squat: 102x6, 102x6, 102x6, 102x6 Snatch Pull: 85x5, 85x5, 85x5, 85x5 Military Press: 43x8, 43x8, 43x8, 43x8
Friday Power Clean: 91x3, 91x3, 91x3, 91x3 Back Squat: 113x8, 113x8, 113x8, 113x8 Clean Deadlift: 131x5, 131x5, 131x5, 131x5 Bent Over Row: 68x6, 68x3, 68x6, 68x6
Saturday Snatch: 78x1, 78x1, 78x1, 78x1, 75x1 Clean and Jerk: 108x1, 108x1, 108x1, 108x2, 100x1
|
|
|
Post by kingklavetter on Jul 18, 2010 13:51:09 GMT -5
well looky looky
|
|
|
Post by Jared Enderton on Jul 19, 2010 17:22:36 GMT -5
wow, you weren't kidding about the volume. How hard was the 106kgx4x10 on the back squats? That's still pretty dang good on saturday after that week !
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Jul 20, 2010 18:24:30 GMT -5
Sets of 10 suck. Haha. I'm pretty tired towards the end of each set and toward the end of the 4 sets, but I usually good to go for my next exercise. I haven't done serious sets of 10 in probably over a year. My low back and posture have always been my weak points when squatting so I am really trying to improve on that. I am just getting back into doing a lot of back squat. Before I did a ton more front squat than back squat. This week will be my last week of my high volume phase and then it will be time to get strong.
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Jul 20, 2010 18:50:50 GMT -5
More thoughts on sets of 10. The sets are challenging, but the weight is not heavy in terms of 1RM. My legs can handle the weight but it takes focus to get through the sets and to not let my form get sloppy. Keeping good posture through the whole set, for me, is harder than just moving the weight. 106 is on the higher side (73%) for a set of ten considering I did four consecutive sets.
|
|
|
Post by Jared Enderton on Jul 22, 2010 22:04:25 GMT -5
Absolutely.. I think the base training you are doing is very smart. Ya have to get some good fundamental strength first. Sometimes fighting the proper positions is much harder than lifting the weight, so I definitely hear what you're saying there.
what are your maxes for Power snatch Power clean front squat back squat
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Jul 24, 2010 13:55:46 GMT -5
Week of 7/19 Monday Snatch: 70x3, 70x 3, 70x3 (1 miss), 70x3 Back Squat: 106x10, 106x10, 106x10, 111x10 Clean Pull: 120x5, 120x5, 120x5, 120x5
Tuesday Clean and Jerk: 100x2, 102x2, 104x2, 104x2 Power Snatch: 68x3, 68x3, 68x3, 68x3 RDL: 104x5, 104x5, 104x5, 104x5 Bent Over Row: 70x6, 70x6, 70x6, 70x6
Wednesday Snatch: 75x2, 75x2, 77x2 (1 miss), 77x2 (1 miss) Front Squat: 104x6, 104x6, 104x6, 104x6 Snatch Pull: 87x5, 87x5, 89x5, 89x5
Friday Power Clean: 95x3, 95x3, 95x3, 95x3 Back Squat: 118x8, 118x8, 118x8, 118x8 Clean Deadlift: 134x5, 134x5, 134x5, 134x5 Bent Over Row: 70x6, 70x3, 70x6, 70x6
Saturday Snatch: 80x1, 80x1, 80x1, 80x1 Clean and Jerk: 110x1, 110x1, 110x1 (missed jerk), 110x1
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Jul 24, 2010 15:49:42 GMT -5
Power Snatch: 80 Power Clean: 105 Front Squat: 131 Back Squat: 147
The numbers for power snatch and power clean are approximations based off the full lifts. Previously, I did not do much of the power movements, so I do not know my true max. These numbers seem to work pretty well though. As for the squats, I went a long time without doing any back squat and only did front squat so I took a few kilos off my old max so I could focus on my technique. I have hit a 136 kg (300 lbs) front squat, but it was really ugly so I used a smaller number for programming purposes so I did not end up trying to lifts weights that compromised my form.
|
|
|
Post by Jared Enderton on Jul 26, 2010 19:13:30 GMT -5
That was another solid week of workouts by the way... man. You have some very good general strength and a good foundation (or at least seem to be building it very well). Who has been designing your workouts?
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Jul 26, 2010 19:50:12 GMT -5
Thanks man. I think this phase of training really helped me and I have adapted well to it. It also helped me put on a few pounds. I am walking around at about 85 kg right now so I will most likely be competing there for the time being.
I design my own workouts. I get input from the strength and conditioning staff here at Michigan too. I write 4-5 week phases at a time. Being a future strength coach, writing my own workouts gives me good practice at righting sound programs. Some people don't like writing programs for themselves but I think it works well for me.
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Aug 2, 2010 19:17:18 GMT -5
Week of 7/25 Recovery Week
Monday Snatch: 65x3, 65x 3, 65x3 Back Squat: 102x5, 102x5, 102x5 Clean Pull: 110x3, 110x3, 110x3, 110x3 Push Press: 60x3, 60x3, 60x3
Tuesday Clean and Jerk: 95x1, 95x1, 95x1 Power Snatch: 60x3, 60x3, 60x3 RDL: 90x4, 90x4, 90x4 Bent Over Row: 60x6, 60x6, 60x6, 60x6
Wednesday Snatch: 70x1, 70x1, 70x1 Front Squat: 93x3, 93x3, 93x3 Snatch Pull: 80x3, 80x3, 80x3 Military Press: 40x4, 40x4, 40x4
Friday Power Clean and Jerk: 80x2 80x2, 80x2 Back Squat: 111x3, 111x3, 111x3 Clean Deadlift: 120x3, 120x3, 120x3 Bent Over Row: 60x5, 60x5, 60x5, 60x5
|
|