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-   -   Dave's Oly training log (http://www.catalystathletics.com/forum/showthread.php?t=526)

Dave Wilson 02-16-2007 05:15 PM

Dave's Oly training log
 
Hey all,
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

http://www.youtube.com/watch?v=tZlqkTWmOX4

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%
95lbx3
105x3
120x3
145x3x5set's
Bulgarian Cln pulls work up to 110%
155x3
185x3
205x3
240x3x4sets
Back SQ
175x3
245x3
325x3x5
Abs:
Hanging feet to bar 3 set's 10,7,7

JW Luckett 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.

Dave Wilson 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

Yuen Sohn 02-17-2007 04:24 PM

Welcome Dave!
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!

Dave Wilson 02-17-2007 04:33 PM

Feb -17 "tabata" & 18th Atlantic State's open
 
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


Great time!!

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.

Dave Wilson 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.
Thank's again

Dave Wilson 02-19-2007 05:06 PM

Dave's Snatch day
 
Hey all,

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...

http://www.youtube.com/watch?v=dY_yzOeesVo

Snatch 75% (all full Sq Sn)
95lbx3
115x3
120x3
135x3x4set's

Bulgarian SN Pull's
135x3
155x3
175x3x3set's

F Squat's
135x5
165x5
205x3
225x3x6 set's

Push Press
95x5x2 set's

Push Jerk

115x4
135x3x3 set's

Dave Wilson 02-21-2007 08:04 AM

Dave's Oly training
 
Today was early for me 7:15am

Jerk's from the rack 80%

Started with OH press
95lbx7
115x5
125x5

Jerk's
115x3
135x3
155x3
175x2
190x2x4 set's (Set 4 was the best,technique really took over)

Back Squat's
135x5
175x5
215x5
250x5
290x5
290x5

Muscle Snatch/OH squat combo
95x3
95x3
115x3
135x3 (good set, getting very tired so I lowered weight)
120x3

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)

105x3
125x3
145x3x4 sets

Ab wheel x15 x3 set's

Dave Wilson 02-23-2007 04:34 PM

Dave's training log
 
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%
95lbx3 (Barski+1Jrk)
135x3 (3 POS)
155x3
175x3
175x3
175x2
175x2
175x1

Bulgarian Cln pull
175x3
190x3
205x3
220x3x3set's

Power SN + OH SQ

135x3
135x3
140x3
145x3
155x3

L-sit's - 2 minute's total
Knee's to elbows 5x4

Tonite I stretch and some foam roller

Dave Wilson 02-26-2007 04:53 PM

Dave's training log
 
Snatch work

Lite Snatch work heavy FSQ
Shoulder get's achey during dumbell work

http://www.youtube.com/watch?v=K_FcuFjHXA8

Snatch
95x3
115x3
120x3
125x3x5 set's

Bulgarian Sn pull's
155x3
175x3
ripped Callas

F Squat
155x3
155x3
201x3
235x3
255x3
275x2
285x1
295x1
305x1

Dumbell OH press
35x5
40x3
55x3
65x3
70x2


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