Weightlifting Log

James Bailey · 01-26-2010, 06:58 AM

In the spirit of '70s big and the new year I have decided to log my training online. It was also suggested to me by my good friend so that he may keep an eye on my training. I just moved back to Basel, Switzerland after living in Edinburgh for 18 months. As little weightlifting there is in the UK there is 100 times the amount that goes on here. There is a crossfit gym here but I have yet to go there as I have been training at the uni gym as it's cheap, no bumpers so I have a good amount of eccentric movement training.

So without further ado here is my training plan as such and logs backdated to December. I will continue to update this regularly. My program was originally based heavily on Gant's hybrid when I did more crossfit type stuff. I have since ditched any metcon in order to get better at weightlifting and gain weight. Since then I have gone from 75kg to 84kg and plan on getting to about 100kg by summer and compete in either 105 or 94kg class. My program is now based on TM but with an increased volume load based on some stuff I read of Greg's and some old training articles by Starr. Yes it is a lot of volume but I have built up to this amount over several months. I am deliberately using HIGH volume in order to gain weight too.

It is also heavily strength focused, the reason being that I need to be stronger. Obvious but worth mentioning. Yes working on technique is good but at the end of the day getter stronger has made me make leaps and bounds in full lifts so that is the focus for now.

The volume differs somewhat week to week dependant on how I feel on the day. If I am doing well and feeling good I push it more, if I am tired, hungover or what ever then I hold back and do a bit less

My schedule has been highly erratic due to moving and travelling around but I have been able to make some progress despite this. I will hopefully make more consistent progress when my schedule settles down.

Mon: Heavy

SN work up to a max for the day and repeat for 5-10 singles, if necessary drop the weight to get quality single work.

BS 5x5, PP 6-10x3, RDL 5x10, Pull Ups BW 5x10

Weighted planks 3-5 sets, stretching, PNF and sometimes foam rolling.

Wed: Light - Med. Really depends on how I feel that day, I might just do a few P-sn and press then call it a day.

P-Sn, PC, 2 or 3 position snatch or clean, depends on how well I am recovered from Monday and what I feel like working on that day

Press 3x5, OHS 3x5 (usually 1st set with clean grip, rest with snatch grip)

BS work up to a heavy single, double or triple but not a max

Fri: Heavy

C&J work up to a max single for the day, repeat at that weight for 5-10 singles, drop weight if necessary.

FS 6-10x3, Bench 5x5, DL 5x5, Weighted Chins 5x5,

ab work of my choice for the day, preferably weighted sit up but sometimes HLR and L-Sits. A lot of the time the chins get either dropped totally or curbed as I'm pretty fucked after the DLs. Then more stretching.

I often take a cold bath either on the day or the day after training and every time I shower I have it as hot as I can stand then finish with it cold for as long as I can stand, three minutes or so usually.

So that is my program, log to follow. All weights are given in kg.

James Bailey · 01-26-2010, 07:09 AM

SN 40x3
60x1x10

C&J 80x1
85x1
90x2

BS 60x5, 80x5, 90x5, 110x5x5

PP 60x3, 75x3x3, 80x3x7

RDL 90x10x3

Pull Ups BWx10x3

James Bailey · 01-26-2010, 07:14 AM

SNB 50x3, 60x3

Press 50x5, 60x5x2, 60x3, 50x9

OHS 70x1

BS 70x2, 100x2, 115x2, 120x1, 100x3

Felt tired out and OHS did not go very well so went straight to BS.

James Bailey · 01-26-2010, 07:19 AM

C&J 60x5, 70x2, 80x2, 85x1, 90x1, 95x1x5

FS 100x3x5

Bench 60x5, 80x3, 77.5x5x3, 75x5, 70x5 bad bench day

DL 110x1, 125x5x3, 160x1, 140x3

Felt like doing a single at roughly 2xBW as I hadn't for a while, went up fast

Chins BWx10

Clean Grip OHS 60x5, OHS 60x5 not sure why I did these, possibly as a shoulder stretch...

James Bailey · 01-26-2010, 07:23 AM

SN 50x1, 55x1, 60x1x3, 65xf bad snatch day, too slow

C&J 90x1x3

BS 60x5, 90x5, 112.5x5x5

PP 60x3, 82.5x3x5, 80x3x5

RDL 95x10x3

Pull Ups BWx5x10

Planks with 25kg, 1min x2

James Bailey · 01-26-2010, 07:27 AM

SN 40x3, 60x1x3, 65x1x5, 70xf

C&J 80x1, 90x1x3

BS 60x5, 90x5, 115x5x3, 112.5x5x2

PP 60x3, 85x3x5, 82.5x3x5

RDL 100x10x3, 90x10x2

Pull Ups BWx10x4

James Bailey · 02-10-2010, 05:52 AM

SN 50x1x3, 60x1, 65x1, 70xf

C&J 80x1, 90x1, 100xf

Press 60x5x3

OHS 75x1

BS 90x2, 110x2, 120x2, 130x1, 110x3

Felt a bit better today so decided to do a medium day, not too slow on the first snatches but the C&J suffered a lot after. Pressing was good, OHS was not, hence the single rep. BS felt slow but strong. I am going to the chiro tomorrow so I think I'll take a light day on Friday then see how I feel on Monday, if I'm still burned out then I will take a light week, drop everything to 85%ish of current working weights then hit it hard the following week...that is the plan anyway.

James Bailey · 02-15-2010, 07:25 AM

BW 86.3kg down a little from last week, not surprising as I have not slept properly or eaten as much last week.

SN 50x3, 60x1x2, 65x1x2, 70xf, 60x1x5

BS 60x5, 90x5, 115x5x5 reset as I had an adjustment last Thursday, felt a bit odd squatting but strong enough

PP 60x3, 80x3, 82.5x3, 85x3x5, 80x3

RDL 60x10, 90x10, 95x10x2 these felt much better after my adjustment

Pull Ups BWx10x3

Weighted plank 25kg x 1:20x3

Felt much better today, tired, but not drinking at the weekend is a big improvement over the past few weeks.

James Bailey · 02-17-2010, 08:07 AM

3-pos SN 50x1, 55x1, 50x1x3

Press 60x5x3

CG OHS 70x5x3

Light day, snatch work floor, mid thigh, hang. Felt the groove in the snatch quite well, light weight of course but I'm working on it. Had to clean my presses as some genius was using the free rack to do curls in, actually wasn't a problem in the least. Though it also meant cleaning the bar for OHS too. Anyhow, not drinking seems to agree with training quite well!

James Bailey · 02-19-2010, 07:33 AM

BW 86.8 kg

C&J 70x1x5, 90x1x5

FS 70x3, 100x3, 105x3, 110x3x3, 105x3

Bench 60x5, 80x5, 85x5x3, 80x5

DL 110x2, 140x5, 145x5x2

I tried to get 185 DL but only got it 1 inch off the floor. Cleans felt ok, I felt like power jerking so did, went ok I might work on these and work split jerks on Mondays. I was surprised that I could move up so much from last week, FS and Bench both felt strong, DL felt a little odd at first but then I did have an adjustment at the chiro yesterday. It was mostly the pulling position that felt odd. Still more weight on the bar and that is what matters.