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Matt Knox
04-25-2011, 09:42 AM
Hey everyone, I am new here and pretty new to oly lifting. I have started the 10x3 leg strength program and will put up numbers soon. I am pretty weak but I want to get strong in these lifts. here are some of my stats 30y/o, 5'9'', 167-170lbs, 12%bf. My goals by june 21 (vacation) is to be at about 8% body fat. In no specific time frame I would like to get my clean and jerk to about 200lbs and snatch to about 165. These are short term goals but I feel they are doable. If you guys have any critiques or info for me please let me know. I need to get up to Matt Wichlinski status haha.

Per Karlsson
04-26-2011, 02:28 AM
Hi Matt,

We are about the same size and have about the same goals. First to jerk 200 one wins a big prize! :)

Matt Knox
04-26-2011, 03:33 PM
You're on haha!

Matt Knox
05-01-2011, 05:49 PM
Well I have been on vacation and I didn't have access to the internet, which was kind of nice. I got to a gym on Saturday and did my max, or as best I could. I am still a weak ass, but I think I am doing ok even though I have never had any formal coaching.

Snatch- 136lbs
C&J- 175lbs
Squat- 265lbs (have done more, but stopped here feeling I could not get another rep.

Start week 3 on monday

Matt Knox
05-02-2011, 03:52 PM
Back Squat 205x3x10
snatch pull 125x3x5
snatch dead 140x3x1

no cardio today

Per Karlsson
05-03-2011, 12:24 PM
you are winning. Damn... Nice lifting!

Matt Knox
05-04-2011, 03:09 AM
you are winning. Damn... Nice lifting!

Thank you. Now I just have to get all my lifts so go up.

Matt Knox
05-04-2011, 03:13 AM
Power Snatch- (80lbs, 90lbs, 95lbs)x3
Jerk heavy sings- 135lbs

3 rds
5- 95lb snatch push press
10 chainsaw rows (53lb kettlebell)
15 hanging leg raises

Felt kind of weak today since I did all this about an hour after muay thai class. Usually work out in the morning.

Matt Knox
05-04-2011, 01:12 PM
Front squat- 120x3x10
clean pull- 160x3x2
clean dead- 180x3x1
sit ups- 70, 68,64

I screwed up my back a little over 2 years ago deadlifting. Everytime I go super heavy (I maxed 405 on trap bar in november) I have pain for about 3 days. Since going lighter and more explosive on these I have felt WAY better.

Matt Knox
05-06-2011, 03:10 AM
Clean 105, 115, 120x3
had to change heavy single to snatch balance practice with reps due to being at a globo gym and not having bumper plates. Last time I dropped a weight I got a talking to.

3x
15 pullups
10 db clean & press
Did not time myself but I was completely smoked. Then I did 6 rounds of muay thai training on the heavy bag.

Matt Knox
05-08-2011, 06:42 PM
snatch-120
clean&jerk- 165
front squat- 155
romanian deads- 205x3x5

Matt Knox
05-12-2011, 02:46 PM
The military has kept me moving the past couple of days so I missed wednesday.
Thursday week 4
Power clean- 115, 125, 135x3
overhead squat 115, kind of felt weak today from not being on proper diet.

Max bench press- 225 just wanted to test myself. Missed 245 twice.

12 db upright rows w/40s
12 push-ups
3x's

tonight a couple of my friends decided to do a caveman workout from API training center(where the one and only sean sherk trains)

3x's
10 pull ups
10 box jumps
10 deadlifts @ 185
10 db thrusters w/40s
10 diamond push ups

3xs
10 pull ups
10 bent over rows
10 upright rows
10 shoulder press
10 renegade rows
all with 35lb dumbells

plus 4-3 min rounds of muay thai sparring

I was pretty smoked today but felt great. I know it is a lot of work but I need the conditioning and the mental training. Was it overtraining? Maybe but I feel fully recovered and tomorrow is a rest day, maybe some muay thai technique work.

Matt Knox
05-13-2011, 11:48 AM
I know it was supposed to be an off day but decided to go get some extra work in today. Felt real good after yesterday. Did some basic bodyweight training and then my buddy was doing c&j so I decided to join since I might not get a chance tomorrow to get to the gym.
Clean and Jerk- 185 (new PR)

did some boxing today and felt good. Hopefully can make the gym tomorrow to finish the week.

Matt Knox
05-17-2011, 12:59 AM
Well unfortunately I have to take some downtime from oly lifting. The gym where I am at basically has a lat pulldown, pullup bar, smith machine and treadmill. Not the ideal situation and it sucks. For now I am going to go with some calisthenics/conditioning probably for the next 2 weeks. Any suggestions?

Matt Knox
06-06-2011, 03:54 AM
It has been a minute since I have posted here. I had to stop doing the olympic lifts due to lack of equipment. I finally got home and didn't want to jump right back into the program. Plus I have been doing some heavy housework (digging up the yard to lay a patio). I am going to be designing my own program in the next couple of days so I will be back to posting here. And I will hit that 200# C&J.

Matt Knox
06-26-2011, 04:57 PM
Well its time to start again. I recently got deployed and I am at my location. It is time to start training. Gonna jump right in to the new program. Wish me luck.

Matt Wichlinski
02-28-2012, 10:09 PM
how is it coming? You get there yet?