The Art of Doing Nothing and Getting Nowhere
 

26. APR 09 BW 84KG 93MIN --- RAHMENORIENTIERUNG W2/14-S1/4

Warmup:
barbell calisthenics

Snatch:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps
67.5 kg x 2 reps x 3 sets

Snatch Pull:
20.0 kg x 5 reps
30.0 kg x 5 reps
40.0 kg x 5 reps
50.0 kg x 5 reps
60.0 kg x 5 reps
65.0 kg x 5 reps x 2 sets

Push Press:
20.0 kg x 6 reps
40.0 kg x 6 reps
55.0 kg x 6 reps
60.0 kg x 6 reps x 2 sets
67.5 kg x 6 reps x 2 sets

Back Squat:
20.0 kg x 8 reps
50.0 kg x 8 reps
70.0 kg x 8 reps
80.0 kg x 8 reps
85.0 kg x 8 reps
90.0 kg x 8 reps

Welcome back Peter, you've made a lot of gains from my infrequent looks at your workout log over at P&B.

Peter is a study in relentless, mathematical pursuit of a goal...those with program ADD would do well review this log.

27. APR 09 BW ~85KG 73MIN --- RAHMENORIENTIERUNG W2/14-S2/4

Warmup:
barbell calisthenics

Snatch Balance (always started with a Snatch):
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
45.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps x 2 sets

Clean Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps

Power Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets

Front Squat:
20.0 kg x 6 reps
40.0 kg x 6 reps
50.0 kg x 6 reps
60.0 kg x 6 reps
70.0 kg x 6 reps x 2 sets
80.0 kg x 6 reps
85.0 kg x 6 reps

I can't complain as long as there is continuous progress...

this is my second second run on one of the german weightlifting templates---definitely not a cookie cutter program---you just get the exercises, the number of lifts per week, the average weight per week and exercise and the top set(s) per exercise. All given in percentages based on a projected max (your goals). It doesn't look like much on paper but I have the feeling this will be like 14 weeks in a bone-grinder...

I am just stubborn and I hate unfinished business.

28. APR 09 BW 84KG 96MIN --- RAHMENORIENTIERUNG W2/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets
80.0 kg x 3 reps x 2 sets
83.0 kg x 3 reps x 2 sets

Snatch Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
65.0 kg x 5 reps x 2 sets
67.5 kg x 5 reps x 2 sets
72.5 kg x 5 reps x 2 sets

Back Squat:
20.0 kg x 8 reps
40.0 kg x 8 reps
60.0 kg x 8 reps
70.0 kg x 8 reps
80.0 kg x 8 reps
90.0 kg x 8 reps
100.0 kg x 8 reps

30. APR 09 BW ~84KG 90MIN --- RAHMENORIENTIERUNG W2/14-S4/4

Warmup:
barbell calisthenics

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps x 2 sets
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps

Clean Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
72.5 kg x 5 reps
77.5 kg x 5 reps
82.5 kg x 5 reps
88.0 kg x 5 reps x 2 sets

Rack Jerk:
20.0 kg x 4 reps
40.0 kg x 4 reps
60.0 kg x 4 reps
75.0 kg x 4 reps
80.0 kg x 4 reps
85.0 kg x 4 reps x 2 sets

Front Squat:
20.0 kg x 6 reps
40.0 kg x 6 reps
60.0 kg x 6 reps
70.0 kg x 6 reps
80.0 kg x 6 reps
85.0 kg x 6 reps
92.5 kg x 6 reps x 2 sets

2. MAY 09 BW 85KG 32MIN --- RAHMENORIENTIERUNG W3/14-S1/4

Warmup:
5 min barbell calisthenics

Snatch:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps x 3 sets; PR schedule asks for two sets but the second set was so ugly that I just had to repeat it.

splitting the first session of this week due to time constraints.

3. MAY 09 BW 85KG 61MIN --- RAHMENORIENTIERUNG W3/14-S1/4

second part of first session...

Warmup:
barbell calisthenics

Snatch Pull:
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps x 2 sets
60.0 kg x 5 reps
65.0 kg x 5 reps
70.0 kg x 5 reps

Push Press:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 5 reps
60.0 kg x 5 reps
65.0 kg x 5 reps
69.0 kg x 6 reps x 2 sets

Back Squat:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
80.0 kg x 6 reps x 2 sets
85.0 kg x 8 reps
90.0 kg x 8 reps
95.0 kg x 8 reps