STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jun 26, 2011 20:49:09 GMT -5
The more I think about it the more I just want to keep writing my own programs. I try to take bits and pieces from other programs and see if they work for me. For my next cycle, instead of programming in weights for squats and a few other lifts, I am just working up to a 2RM or 1RM and then two drops sets at -5% and -10%. Trying to get the intensity up and lower the volume. Its somethings I pick up from Kyle Pierce's programs.
Yeah I was pretty pumped about that 128 CJ. It felt like I crushed it.
Monday June 20 Snatch: 80, 80, 80, 80, 80, 85, 85, 85 Snatch Pull (blocks - below knee): 102.5x3x3 Front Squat: up to 120x2
Tuesday June 21 Power Snatch: 75x4x1 Power Clean: 102.5x4x1
Wednesday June 22 Clean & Jerk: 107.5x3x1 Clean Pull (blocks - below knee): 130x3x3 Back Squat: up to 147.5x2
Thursday June 23 Power Jerk: up to 100x1 Push Press (behind the neck): up to 90x2, 95x1 Snatch Balance: up to 75 RDL: 137.5x4x3
Saturday June 25 Snatch: 82.5, 87.5, 87.5, 90, 92.5, 92.5, 92.5 Clean & Jerk: 110, 115 (no jerk) Front Squat: up to 120x1
Not really the week I wanted. Snatches were off on Monday but figured some stuff out on Saturday. Need to get past 90 kg on snatch. I never really trained power jerks before, I already don't like them. Power snatch and power clean went decent on Tuesday. Knees were bothering me a little on squats again.
Just have to get after it next week and put this one behind me.
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Post by Jared Enderton on Jun 30, 2011 13:41:36 GMT -5
Yes, I think that is a great idea. Incorporating some of KP's stuff into there. His strength training program is very good.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jul 2, 2011 16:30:58 GMT -5
Monday June 27 Snatch: 62.5, 67.5, 72.5, 77.5, 82.5, 87.5, 87.5, 87.5, 87.5, 80, 80, 85, 87.5, 90, 92.5, 92.5, 95, 95 Snatch Pull (blocks - below knee): 105x3x3 Front Squat: 90x2, 100x2, 110x2, 120x2, 130x1, 122.5x1
Tuesday June 28 Power Snatch: 77.5, 77.5, 77.5, 80, 80, 82.5, 85 PR, 87.5, 87.5 PR , 87.5, 70 Power Clean: 105, 105, 105, 107.5, 107.5, 100
Wednesday June 29 Clean & Jerk: 80, 90, 100, 105, 110, 110, 112.5, 115 Clean Pull (blocks - below knee): 135x3x3 Back Squat: 90x2, 110x2, 120x2, 130x2, 140x2, 150x2
Thursday June 30 Power Jerk: 95x2x2 Push Press: 80x2, 85x2, 90x2, 92.5x2, 95x2, 97.5x1, 92.5x2, 87.5x2 RDL: 142.5x4x3
Saturday July 2 Snatch: 70, 75, 80, 85, 85, 75, 80, 85, 85 Clean & Jerk: 80, 90, 100, 110 Front Squat: 90, 100, 110, 115, 120, 125, 130, 135
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Post by Jared Enderton on Jul 6, 2011 22:49:45 GMT -5
haha dang dude, power snatching more on tues than you snatched on saturday. Looks like saturday was a rough day overall. Live to fight another day.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jul 7, 2011 21:27:55 GMT -5
That 87.5 power snatch was pretty ugly, but 85 was spot on. Saturday was rough. Technique felt really off. Feeling a little run down, but I'm gonna push through my last heavy week before a deload week. I like how I've been doing my squats lately. I've been improving every week instead of just grinding out more reps at heavier weights like I used to. Haven't hit any squat PRs yet, but they will come.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jul 9, 2011 18:25:54 GMT -5
Monday July 4 Snatch: 67.5, 72.5, 77.5, 82.5, 87.5, 75, 80, 85, 85, 85, 85 Snatch Pull: 105x3x3 Front Squat: 90x2, 100x2, 110x2, 117.5x2, 125x2, 117.5x2, 110x2
Tuesday July 5 Power Snatch: 60, 65, 70, 80, 70, 75, 80, 70, 72.5, 75, 77.5, 77.5, 77.5 Power Clean: 90, 95, 100, 105, 90, 95, 95
Wednesday July 6 Clean & Jerk: 80, 90, 100, 105, 110, 110, 110 Clean Pull: 130x3, 135x3, 135x3
Thursday July 7 Push Press (behind the neck): 80x2, 85x2, 90x2, 92.5x2, 95x2, 97.5x1+0, 97.5x2, 100x1+0, 100x2, 90x2, 90x2 Back Squat: 112.5x2, 122.5x2, 132.5x2, 142.5x2, 152.5x2 RDL: 147.5x3x2
Saturday July 9 Snatch: 65, 70, 70, 75, 80, 82.5, 82.5, 70, 75, 80, 85, 85, 85, 85, 85, 85, 75, 80, 82.5, 85, 87.5, 90, 90, 90 Clean & Jerk: 80, 90, 100, 110, 115, 120, 125 Front Squat: 90, 100, 110, 117.5, 122.5, 127.5, 132.5, 137.5
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Post by Jared Enderton on Jul 9, 2011 18:54:36 GMT -5
Now that right there looks like a marathon snatch session. Way to stay after it and stay attacking. Relentless- that is a quality you HAVE to have. Are you going to nationals?
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jul 10, 2011 22:32:01 GMT -5
Yeah I will be at Nationals. I will probably get there later on Friday. Roz and I are staying together and he is leaving Saturday but I think I will find another cheap hotel and stay Saturday night so I can watch the lifting on Sunday.
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Post by Jared Enderton on Jul 11, 2011 23:30:21 GMT -5
Awesome dude. That sounds like a great idea. Stay for the whole thing.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jul 18, 2011 20:32:32 GMT -5
Monday July 11 Snatch: 65, 70, 70, 75, 75, 80, 85, 85, 85, 70, 75, 80, 85, 85, 77.5, 82.5, 85, 85, 85
Later that day Snatch: 65, 70, 75, 80, 80, 85, 85, 85, 90, 90, 90 Snatch Pull: 100x3x3 Front Squat: 90, 100, 110, 115, 1120, 125, 115
Wednesday July 13 Clean & Jerk: 80, 90, 100, 105, 110, 115 Clean Pull: 130x3x3
Later that day Power Clean: 85, 90, 95, 97.5, 100, 102.5, 105, 105, 95, 95x3, 100, 105, 107.5, 100
Thursday July 14 Power Snatch: 65, 70, 72.5, 75, 77.5, 77.5, 77.5, 77.5, Push Press (behind): 87.5x2, 92.5x2, 97.5, 97.5x2, 102.5x2, 105, 95x2, 95x2 Back Squat: 115x2, 125x2, 135x2, 145x2, 155x2, 160x2 PR RDL: 150x2, 155x2
Saturday July 16 Snatch: singles at 60 Clean & Jerk: singles at 100
Sunday July 17 Snatch: singles at 75 Clean and Jerk: singles at 80
2.5 kg back squat double PR Got some decent lifting done in the training hall at Nationals
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Post by Jared Enderton on Jul 21, 2011 22:52:40 GMT -5
Way to go on that double PR man.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jul 23, 2011 17:12:13 GMT -5
Thanks Jared. It was only a 2.5 kg PR but its something. Hopefully some bigger squats will be coming soon.
This week was a deload week before starting my next cycle. Nothing too exciting.
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Jul 30, 2011 22:32:57 GMT -5
Monday July 25 Snatch: 60x2, 65x2, 70x2, 75, 75, 80, 82.5, 82.5, 82.5, 82.5, 82.5, 82.5, 82.5, 82.5 Snatch Pull: 102.5x3x3 Back Squat: 120x2, 130x2, 140x2, 150x2, 140x2, 140x2
Tuesday July 26 Clean & Jerk: 80x2, 90, 100, 105, 105, 105, 105, 105 Clean Pull: 132.5x3x3 Push Press (behind the neck): 80x2, 85x2, 90x2, 95x2, 100x1+0, 97.5x2, 100x2, 90x2, 90x2 RDL:140x4x3
Wednesday July 27 Power Snatch: up to 75x5x1 Power Clean & Jerk: up to 100x4x1
Thursday July 28 Snatch (blocks - above knee): up to 75x5x1, 77.5 Clean (blocks - above knee): up to 100x1 Front Squat: 100x2, 110x2, 115x2, 120x2, 125x2, 130x3, 135x2 PR, 137.5
Saturday July 30 Snatch: 60x2, 65x2, 70, 70, 75, 80, 80, 85, 85, 85, 90, 95, 95, 92.5, 80, 85 Clean & Jerk: 80, 90, 90, 100, 100, 110, 115, 120, 125, 127.5 (missed the clean) Front Squat: 100, 110, 117.5, 122.5, 127.5, 132.5, 137.5, 142.5 PR, 147.5
Front squat double PR on Thursday, front squat PR (2.5 kg) on Saturday.
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Post by Jared Enderton on Jul 31, 2011 12:22:40 GMT -5
Just keep pushing those squats up man- I really believe your lifts will start to take off soon as a result!!
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STOCKS
Full Member
Mr. Consistency
Posts: 104
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Post by STOCKS on Aug 6, 2011 18:12:41 GMT -5
Monday August 1 Snatch: 60x2, 65x2, 70, 70, 75, 75, 80, 82.5, 82.5x0+1, 82.5, 85, 85, 85 Snatch Pull: 105x3x3 Back Squat: 125x2, 135x2, 145x2, 155x2, 160x2
Tuesday August 2 Clean & Jerk: 80, 90, 100, 105, 105, 110, 110, 110 Clean Pull: 137.5x3x3 Push Press (behind the neck): 80x2, 85x2, 90x2, 95x2, 97.5x2, 100x2, 102.5, 102.5, 92.5x2, 92.5x2 RDL:145x3x3
Wednesday August 3 Power Snatch: up to 77.5x2x1 Snatch: 77.5, 80, 85 Power Clean & Jerk: up to 97.5x3x1, 100, 90
Thursday August 4 Snatch (blocks - above knee): up to 82.5 Clean (blocks - above knee): up to 102.5 Front Squat: 100x2, 110x2, 117.5x2, 122.5x2, 127.5x2, 132.5x3, 137.5x2 PR
Saturday August 6 Snatch: 60x3, 65x2, 70x2, 75, 75, 80, 82.5, 85, 87.5, 90, 90, 90, 90, 90, 90, 92.5, 92.5, 92.5, 95, 95, 95 Clean & Jerk: 80, 90, 90, 100, 107.5, 112.5, 117.5, 122.5 (missed jerk), 125 (missed clean) Front Squat: 100, 110, 120, 125, 130, 135, 140, 145 PR
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