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Matt Edwards
01-05-2010, 06:39 PM
Litte background information: I'm a junior in college merely looking to better myself at the OLifts. I've been consistently training for a year now, but started getting coaching in Aug '08. For the next 4 months I wasn't dedicated to the lifts due to ice hockey and track. But, now it's all about the OLifts.

So it's a new year and the new cycle begins. I took an intermediate program I found at Queensland site and then tailored it to suit my weaknesses. I'm still a beginner so bear with me on my numbers lol. Gonna begin by posting estimates of my maxes for a before/after look.

Weight: 72-73kg
Snatch: 80kg
Clean & Jerk: 95kg
Back Squat: 255#
Front Squat: 225-235# ?

EDIT: Just going to be posting working weights for this cycle (80+% and any 75% speed work on pwr variations).


W1d1 - 1/4/10

Snatch
65kg x 3, 3, 2

Pwr Clean & Pwr Jerk
67.5kg x 3, 3, 3
62.5 x 3, 3, 3, 3

Snatch Pull
70kg x 3
75 x 3, 3, 3

Back Squat
205# x 3
215 x 2
205 x 3, 3, 3, 2

Hanging Leg Raises; 3 sets

Matt Edwards
01-06-2010, 07:01 PM
Cleans
75k x 3, 3

Pwr Snatch
52.5kg x 3, 3
47.5 x 3, 3, 3, 2

Clean Pull
85kg x 3
90 x 3, 3, 3
85 x 3, 2

Back Squat
205# x 3
215 x 2
205 x 3, 3, 3, 3

Weighted Abs / Weighted Push-Ups x 3 sets


Finally went out and bought a stop watch because I always tend to rush my rest periods a lot. Keeping track now made all the lifts feel good and strong. Sleep is alittle better now too since this week and next week I have 8am class everyday for winter session; been making me go to sleep sooner than usual.

Matt Edwards
01-08-2010, 04:24 PM
Hang Snatch
65kg x 3
60 x 3, 3

Clean + Jerk
75kg x 2+1, 1+2, 2+1, 1+2, 1+1

Back Squat
205# x 3
215 x 2
205 x 3, 3, 3, 3

RDL
175# x 3, 3, 3, 3

Hanging Leg Raises / Weighted Push-Ups x 3 sets


Everything felt real smooth today. Only initial concern was forgetting my straps for the working sets on hang snatch but I managed just fine without them. Now I just have to decide how I want to do my extra squat day of front squats on Saturdays and this cycle will all be planned out.

Matt Edwards
01-09-2010, 08:56 AM
Front Squat
185# x 2, 2, 2, 2, 2

Pull-Ups x 3 sets
Upright Rows x 3 sets


Got a quick little lift in while working at the gym. Forgot my shoes so I squatted barefoot which is never an issue for me. First time front squatting though in a little while, but the rack positioning felt strong, then again it was only 185 pounds haha. Now it's time to chow down and try to pack on some weight.

Matt Edwards
01-11-2010, 06:37 PM
Snatch
65kg x 3
67.5 x 2
65 x 3

Pwr Clean & Pwr Jerk
67.5kg x 3
72.5 x 2, 2, 2

Snatch Pull
70kg x 3
80 x 2
75 x 2
70 x 3, 3, 2, 2

Back Squat
205# x 3
230 x 2
215 x 2
205 x 3, 3, 3

Weighted Abs / Weighted Dips x 3 sets


I hate having to rush my workout, by the time I was done with my shift at the gym I only had 2 hours to do my workout. Took out the last 4 sets of Pwr Cleans at 75%. Squats are feeling better each session I have so I'm expecting a decent increase.

Matt Edwards
01-13-2010, 06:41 PM
W2D2 - 1/13/10

Cleans
75kg x 2
80 x 2
75 x 2

Pwr Snatch
52.5kg x 3
55 x 2, 2, 2
52.5 x 2
47.5 x 3, 3

Clean Pull
85kg x 3
95 x 2
90 x 2
95 x 2
90 x 2
85 x 3, 3

Back Squat
205# x 3
230 x 2
215 x 2
230 x 2
215 x 2
205 x 3, 3

Hanging Leg Raises / Weighted Push Ups x 3 sets


Pulls felt heavier than usual for some reason, might just be my sleep routine. Weighed myself and I've gained 7 pounds this past week, I'm assuming mostly muscle since my waist line is still 30-31.

Matt Edwards
01-15-2010, 04:10 PM
Hang Snatch
65kg x 3
67.5 x 2
65 x 2, 2

Clean + Jerk
75kg x 2+1
80 x 1+2, 2+1
75 x 1+2

Back Squat
205# x 3
230 x 2
215 x 2
230 x 2
215 x 2
205 x 3, 3

RDL
185# x 3
195 x 2
185 x 3, 2, 2

Weighted Abs / Weighted Dips x 3 sets


Wasn't rushed today at all so I felt good. Glutes a little sore after todays workout but I'll be fine by morning. Start getting some 90% on the classic lifts next week so I got some fun coming up.

Matt Edwards
01-16-2010, 04:47 PM
Front Squat
195# x 2, 2, 2, 2, 2

Pul-Ups x 3 sets
Upright Rows x 3 sets


Good day, not hard at all. Got crap for sleep last night so hopefully I can catch up on some of it tonight.

Matt Edwards
01-18-2010, 10:23 AM
Morning (6am)

Snatch
65kg x 2
72.5 x f
67.5 x 1+f
65 x f

Pwr Clean & Pwr Jerk
67.5kg x 3
75 x 1
72.5 x 2
67.5 x 3, 3, 3, 3

Snatch Pull
70kg x 3
80 x 2
85 x 1
75 x 2
70 x 3, 2, 2

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
230 x 1
205 x 3, 3


Mid Day (11am)

Back Squat
205# x 3, 3, 3, 3, 3

Hanging Leg Raises / Weighted Push-Ups x 3 sets


The morning was real rough, snatches just weren't happening at any weight. Got very little sleep so that was the primary cause. Once I was fully awake and aware the rest of the workout went great. Squats felt good and strong.

Matt Edwards
01-20-2010, 01:27 PM
Morning (6am)

Cleans
75kg x 2
85 x 1
80 x 1
75 x 2

Pwr Snatch
52.5kg x 3
57.5 x 1
55 x 2
52.5 x 3, 3, 2

Clean Pull
85kg x 3
95 x 2
100 x 1
90 x 2
85 x 3, 3

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
205 x 3, 2, 2


Mid Day (11:30am)

Back Squat
205# x 3
215 x 2, 2, 2, 2, 2

Weighted Abs / Weighted Dips x 3 sets


I was very pleased with the cleans, the 85 went up the easiest it's ever have. The squats felt solid again which is good.

Matt Edwards
01-22-2010, 08:00 PM
Morning (6am)

Hang Snatch
65kg x 2
72.5 x 1
67.5 x 2
65 x 2

Clean + Jerk
75kg x 2+1
85 x 1
80 x 1+2
75 x 1

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
205 x 3, 3, 2

RDL
185# x 3
205 x 1
195 x 2
185 x 3, 2


Mid Day (11:30am)

Back Squat
205# x 3
215 x 2
225 x 1, 1, 1, 1, 1

HLR / Weighted Push Ups x 3 sets

Plyos x 10mins

Matt Edwards
01-23-2010, 12:25 PM
Front Squats
205# x 2, 2, 2, 2, 2

Handstand Push Ups (head to floor) x 3 sets
Towel Pull Ups x 3 sets


Did the pull ups weighted for the last set just to see how it felt and got 6 with +25# which I was prety pleased with. Front Squats felt a lot better than last weeks so I think I'm going to progress them one more week and then start making them paused at the bottom.

Matt Edwards
01-25-2010, 06:41 PM
Morning (8am)

Snatch
65kg x 3
67.5 x 2
65 x 3

Pwr Clean & Pwr Jerk
67.5kg x 3
72.5 x 2, 2, 2
62.5 x 3, 3, 3, 3

Snatch Pull
70kg x 3
80 x 2
75 x 2
70 x 3, 3, 2, 2

Back Squat
205# x 3
230 x 2
215 x 2
205 x 3, 3, 3


Evening (5pm)

Back Squat
210 x 3, 3, 3

Weighted Abs / Towel Pull Ups x 3 sets

Plyos x 10 mins


First day of classes today, I have a feeling this semester is going to be a breeze. And, I'm officially an instructor at my gym now so hopefully some fun work experience is in store.

Matt Edwards
01-26-2010, 06:20 PM
So I found out my 6:45am Strength & Conditioning class isn't really a class per say. It's essentially the football coaches giving their athletes another conditioning session with a couple others who tag along. Going to be focusing on sprints, agility and plyometrics Tues/Thurs mornings in the class for the next 16 weeks so I'm going to get rid of the plyos on my 2nd sessions for a bit.

Matt Edwards
01-27-2010, 02:07 PM
Morning (8am)

Cleans
75kg x 2
80 x 2
75 x 2

Pwr Snatch
52.5kg x 3
55 x 2, 2, 2
52.5 x 2
47.5 x 3, 3, 3, 3

Clean Pulls
85kg x 3
95 x 2
90 x 2
95 x 2
90 x 2
85 x 3, 3

Back Suat
205# x 3
230 x 2
215 x 2
230 x 2
215 x 2
205 x 3, 3

Afternoon (3pm)

Back Squats
205# x 2
215 x 1
220 x 2, 2, 2

HLR / Weighted Push Ups x 3 sets


During the morning session I could overhear couple guys try to make fun of me while I was doing clean pulls saying that's "not how you do shrugs" as they were doing their reverse flys on the pec dec machine... good times.

Matt Edwards
01-29-2010, 04:30 PM
Morning (8am)

Hang Snatch
65kg x 3
67.5 x f+1
65 x 2, 2

Clean + Jerk
75kg x 2+1
80 x 1+2, 2+1
75 x 1+2

Back Squat
205# x 3
230 x 2
215 x 2
230 x2
215 x 2
205 x 3, 3

RDL
185# x 3
195 x 2, 2, 2
185 x 2, 2


Afternoon (3pm)

Paused Back Squats (3sec pause)
205# x 1
215 x 1
225 x 1
235 x 1
245 x 1

Weighted Abs / Weighted Towel Pull Ups x 3 sets


This morning my glutes were fairly sore from yesterday's plyos, but I felt great after my warm up. I'm assuming my squats are going up nicely considering 245# is/was 95% of my normal back squat.

Matt Edwards
01-30-2010, 03:24 PM
Front Squats
215# x 2, 2, 2, 2, 2

Handstand Work / Weighted Glute Bridges x 4 sets


Front Squats went well, doubt I could progress to 225# next week, depends on how I feel. Was nice to throw back in the glute bridges, worked up to 225# x 10.

Matt Edwards
02-01-2010, 03:19 PM
Morning (8am)

Snatch
65kg x 2
72.5 x 1
67.5 x 2
65 x 2

Pwr Clean & Pwr Jerk
67.5kg x 3
75 x 1
72.5 x 2
67.5 x 3, 3, 3, 3

Snatch Pulls
70kg x 3
80 x 2
85 x 1
75 x 2
70 x 3, 2, 2

Back Squat
205# x 3, 3, 3, 3, 3


Evening (5pm)

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
230 x 1
205 x 3, 3

HLR / Weighted Push Ups x 3 sets


Typical day. Snatches felt strong and I got some pretty good turnover, everything else felt the same as usual. Going to try switching the recovery squat session with the working weight session and see how it goes. This way I'm going a bit harder during the second session rather than feeling like a bum.

Matt Edwards
02-03-2010, 01:30 PM
Morning (8am)

Cleans
75kg x 2
85 x 1
80 x 1
75 x 2

Pwr Snatch
52.5kg x 3
57.5 x 1
55 x 2
52.5 x 3, 3, 2

Clean Pulls
85kg x 3
95 x 2
100 x 1
90 x 2
85 x 3, 3

Back Squat
185# x 5, 5, 5, 5, 5


Afternoon (3pm)

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
230 x 1
205 x 3

Evil Wheel / Weighted Towel Pull Ups x 3 sets


Got a bruise on my upper/inner left thigh which has been bugging me when I clean. Gonna ice it up and massage it after my lab tonight so hopefully I can get some better circulation to it.

Matt Edwards
02-05-2010, 06:02 PM
Morning (8am)

Hang Snatch
65kg x 2
72.5 x f, 1
67.5 x 2
65 x 2

Clean + Jerk
75kg x 2+1
85 x 1+1
80 x 1+2
75 x 1+1

Back Squat
185# x 5, 5, 5, 5, 5

Sumo RDL
185# x 3
205 x 1
195 x 2
185 x 3, 2


Afternoon (3pm)

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
205 x 3, 3, 2

HLR / Weighted Push Ups x 3 sets


Bruise essentially gone so no soreness while doing cleans today which was good. The missed hang snatch was weird, the bar left my hands in the receiving position because it was still going up as I hit the bottom position. Everything else went nice and smooth.

Matt Edwards
02-06-2010, 01:48 PM
Front Squat
225# x 2, 2, 2, 2, 2

Handstand Work / Weighted Glute Bridges x 5 sets


I felt on today. The 225# was a 2-rep PR, let alone for 5 sets. Glute bridges I worked up to 315# x 10 which felt really good.

Matt Edwards
02-08-2010, 04:09 PM
Morning (8am)

Snatch
65kg x 3
72.5 x 1
75 x 1
65 x 3

Pwr Clean & Pwr Jerk
67.5kg x 3
75 x 1
80 x 1
72.5 x 2
67.5 x 3, 3, 3, 3, 2

Snatch Pulls
70kg x 3
80 x 2
90 x 1
75 x 2
70 x 3, 3, 3

Back Squat
185# x 5, 5, 5, 5, 5


Evening (5pm)

Back Squat
205# x 3
230 x 1
255 x 1
215 x 2
205 x 3, 2

Evil Wheel / Weighted Towel Pull Ups x 5 sets

Snatch (was feeling good)
60kg x 1
70 x 1
75 x 1
80 x 1
85 x f


Added Snatch to the end of the day and hit my max and missed the PR by a little. Definately was fatigued and grip shot by then so maybe I could hit the PR fresh.

Matt Edwards
02-10-2010, 03:56 PM
Morning

Cleans
75kg x 2
85 x 1
90 x 1
80 x 2

Pwr Snatch
52.5kg x 3
57.5 x 1
62.5 x 1
55 x 2
52.5 x 3, 3, 2, 2

Clean Pull
85kg x 3
95 x 2
105 x 1
90 x 2
85 x 3, 3, 3

Back Squat
185# x 5, 5, 5, 5, 5


Afternoon

Back Squat
205# x 3
230 x 1
255 x 1
215 x 2
205 x 3, 3, 2, 2

HLR / Weighted Push Ups x 4 sets


My cleans seem to have flip-flopped. Usually the recovery is the hard part for me, but today the heavier cleans had easy recovery and the different sections in the pull seemed heavy.

Matt Edwards
02-12-2010, 01:05 PM
Morning

Hang Snatch
65kg x 2+f
72.5 x f, 1
75 x f
65 x 2

Clean + Jerk
75kg x 2+1
85 x 1+1
90 x 1+1
80 x 1+2
75 x 1+1

Back Squat
185# x 5, 5, 5, 5, 5

Sumo RDL
185# x 3
205 x 1
215 x 1
195 x 2
185 x 3, 2


Afternoon

Back Squat
205# x 3
230 x 2
255 x 1
215 x 2
205 x 3, 3, 3

Weighted Abs / Pull-Ups variations x 5 sets


Morning session I was strugglin' with the Hang Snatches. Just couldn't lock out and kept failing forwards. The 2nd back squat session felt great considering the 255# essentially flew up.

Matt Edwards
02-13-2010, 03:25 PM
Front Squat
245# x 1 (10 pound PR)
185 x 3, 3, 3


Squats felt real strong, about time I broke that old PR. All this extra squatting is making a huge difference.

Matt Edwards
02-15-2010, 03:35 PM
Morning

Snatch
67.5kg x 3
72.5 x 1
80 x f (didn't bother with third pull)
67.5 x 2

Pwr Clean & Pwr Jerk
Ten sets at 80+% with one at 100%, all weights flew up

Snatch Pull
75kg x 3
85 x 2
95 x 1
80 x 2
75 x 3, 2, 2

Back Squats
185# x 5, 5, 5, 5, 5


Afternoon

Back Squat
205# x 3
230 x 1
255 x 1
215 x 2
255 x 1
215 x 2
205 x 2, 2

Plyometrics: 10 mins


Pretty solid day. Squats felt strong, PC&PJ's were flying, Snatches felt great up until 80kg.

Matt Edwards
02-17-2010, 01:36 PM
Morning

Hang Snatch
65kg x 3
72.5 x 1
67.5 x 1
65 x 2

Clean & Jerk
75kg x 1
85 x 1
95 x 1
100 x f-jerk (5kg PR on the clean)

Sumo RDL
185# x 3
205 x 1
225 x 1
195 x 2
185 x 3, 2


Afternoon

Back Squat
205# x 3
230 x 2
255 x 1

Front Squat
205# x 5 (5-rep PR)

Plyometrics: 10 mins


Overall a fantastic day, 2 PRs total. Next week is a deload so still hitting it hard for the rest of this week. My 2nd meet got moved to March 28th which makes this 12-week cycle fit in perfectly now.

Matt Edwards
02-18-2010, 03:54 PM
Snatch
65kg x 1
70 x 1
75 x 1
80 x f

Clean & Jerk
70kg x 1
80 x 1
85 x 1
90 x 1


Threw in a quick workout 'cause I was getting jittery just sitting around the house. Probably shouldn't have gone heavy but oh well. Getting filmed lifting tomorrow morning to help a friend with his senior project. He's going to be have me do Snatch, Clean and random functional exercises.

Matt Edwards
02-20-2010, 02:44 PM
2/19/10

Morning

Snatch
65kg x 1
70 x f, 1

Clean
70kg x 1
80 x 1
90 x 1


Afternoon

Back Squat
275# x 1 (20 pound PR)

Front Squat
225# x 3 (3-rep PR)

Plyometrics: 10 mins


2/20/10

Back Squat
225# x 5 (5-rep PR)

Pwr Clean & Pwr Jerk
60kg x 1
70 x 1
80 x 1, 1


Overall a fantastic weekend. Couple PRs as I head into my deload week. Some well needed rest is going to feel fantastic.

Matt Edwards
02-22-2010, 07:29 AM
Snatch
65kg x 3
67.5 x 2, 2
65 x 3

Pwr Clean & Split Jerk
67.5kg x 3
72.5 x 2, 2, 2
67.5 x 3, 3
62.5 x 4

Front Squat
195# x 3
205 x 2, 2
195 x 3


Nice and easy day. Eliminating pulls from the program and starting next week I'm going to turn my 2nd squat session into a 2nd Snatch/Clean&Jerk session since I've already improved my squats and want to transfer it now to the comp lifts.