View Full Version : Dave's Oly training log
02-16-2007, 05:15 PM
First time posting, I thought I would start with my training log.
I am on week 3 of my second Oly program, I am hoping to compete for the first time in September, being that I am still new to the Sport and my progress is still somewhat quick and unpredictable, my program look's like this:
Two 8 week cycle's working up to percieved max the last week of each, followed by 1 week of active rest which I will need, followed by a 12 week cycle leading to the competition which I believe is in Vermont inearly September.
Anyway, Glad to be here!
I did remember to record the squat's
Today's Workout:(early sets using variation's 3POS - barski etc...)
Warm up: Row 750 meter's
Leg extension's x25 rep's very lite
push up's - Hand stand's -Burgener, and lite stretching
Cln & Jrk work up to 60%
Bulgarian Cln pulls work up to 110%
Hanging feet to bar 3 set's 10,7,7
02-17-2007, 03:06 AM
Good work Dave. Squats in video look sharp.
So are you following a Coach Burgener program, like the WODs on his main page, or writing your own? What you have looks similar. Either way, good stuff.
I just finished his basic 12-week program this very day with PRs in snatch and front squat. The crowd roared, camera flashes popped and Howard Cosell waxed lyrical. I love this stuff.
First time all the way through this program, though I did do the first 7 weeks about a year ago. It was working so well I decided to change to something else, the Hatch squat program. That worked so well that I changed again and went back to doing crossfit and promptly lost huge chunks of progress.
And that's all I have to say about that. Good luck to you.
02-17-2007, 04:07 AM
Hello JW, I am currently working with an OLY trainer named Rod Spencer, We put this routine together bassed on result's from my first routine which Rod gave me.
I did Caoch Burgener's routine for about 4 week's in between and I loved it.
The next 8 week cycle has a few more thing's pulled directly from coach B's stuff. I am loving this experience but I can not wait for a couple of month's of CF or Gym jone's type training.
Thank you very much
02-17-2007, 04:24 PM
Despite being new to the sport, you're already putting up some great weights.
I've got nothing of value to add (as usual ;) ), so good luck with the training!
02-17-2007, 04:33 PM
Active rest today.
This morning I ran 10 people through Tabata interval's,
We rolled straight thru
Thrusters - all 8 interval's
Situp's - 2 interval's
Squat's - 8 interval's
situp's - 2 interval's
Kettlebell swing's - 8 interval's
I am working on the video right now, may take a while as I asked the wrong person to hold the camera, I can not get 4 second's of consistent video.
Tonite I took my daughter to an open gymnastic's class, I got to practice handstand forward roll, Planches on the low beam etc...
Tomorrow I am off to the Atlantic State's open Weight lifting competition,as a spectator, I will shoot some video while I am there.
02-17-2007, 04:38 PM
Thank you Yoon,
I am happy to be here and look forward to joining in on some thread's.
02-19-2007, 05:06 PM
Week 4 of the first eight. Snatch day today, I was real tired, did not sleep well, But felt pretty good.
I am still a little aprehensive when I get to 70% and above in the Snatch.
I don't know why, It does not feel heavy.
F Squat's felt very easy,
Warm up: 500 meter row, leg extension's x21, Push up's, pull up's, Burgener, snatch balance etc...
Snatch 75% (all full Sq Sn)
Bulgarian SN Pull's
02-21-2007, 08:04 AM
Today was early for me 7:15am
Jerk's from the rack 80%
Started with OH press
190x2x4 set's (Set 4 was the best,technique really took over)
Muscle Snatch/OH squat combo
135x3 (good set, getting very tired so I lowered weight)
2 second Drill - Snatch grip(positional work - hold position 2 inches off the floor for 2 count then just under knee for 2 count then back to first position for 2 count, that's one - maintain perfect position entire time)
Ab wheel x15 x3 set's
02-23-2007, 04:34 PM
Today - Cln & Jrk
I took a Sauna this morning, worked wonder's, used some Bio freeze, and Ibuprophine, for some ache's.
The workout went very well, feeling real explosive, the weight's felt lite.
Warm up: Row 700, hand stand's, leg extension'sx21,Burgener Oly stuff etc..
Cln & Jrk up to 78%
135x3 (3 POS)
Bulgarian Cln pull
Power SN + OH SQ
L-sit's - 2 minute's total
Knee's to elbows 5x4
Tonite I stretch and some foam roller
02-26-2007, 04:53 PM
Lite Snatch work heavy FSQ
Shoulder get's achey during dumbell work
Bulgarian Sn pull's
Dumbell OH press
02-27-2007, 04:25 PM
Kitchen sink day
I felt pretty good beside's the ache in my neck, which prevent's me from doing pull up's, and today's rope climb did not feel great either, Getting that checked out Friday.
20 - 60 second's between most of today's set's
ring push up's and rope climb are back to back
Decline ring pushup's 40lb vest - 5x5
Rope climb x5 ( hand's only for 3,then heck hurt to much, used feet for last 2)
Dip's 70lbs 2x10 set's
single dumbell floor press
Incline sit up's with plate
knee's to elbow's
02-28-2007, 02:33 PM
Feeling tired, some joint ache's, I decided to test the water's.
I cut back a bit.
Workout look's like this.
370x1x4set's (could have done 2's maybe 3's, taking it easy today)
Ab wheel 3x15
03-24-2007, 02:37 PM
It has been a couple week's since my last post as I have had some shoulder issues, and training has been a little more like rehab.
Anyway yesterday went well I woked up to 90% in the Snatch and Cln & Jrk, I felt great, I had one problem though on my last 3 Cln & Jrks I got lite headed during the Clean, It was so bad at 100 kilos that I could not Jerk it, I thought I might pass out.
worked up to 90%
Snatch: 170 (175 felt great, but knee touched so it doesnt count)
Cln & Jrk: 215 (220 felt lite as a feather, did not Jerk, I felt so lite headed thought I might drop)
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