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Old 04-26-2009, 11:07 AM   #1
Rick Deckart
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Default 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
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Old 04-26-2009, 12:09 PM   #2
Allen Yeh
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Location: Charleston, SC
Posts: 4,245
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Welcome back Peter, you've made a lot of gains from my infrequent looks at your workout log over at P&B.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
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Old 04-26-2009, 01:24 PM   #3
Dave Van Skike
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Peter is a study in relentless, mathematical pursuit of a goal...those with program ADD would do well review this log.
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Old 04-27-2009, 10:49 AM   #4
Rick Deckart
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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
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Old 04-27-2009, 11:00 AM   #5
Rick Deckart
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Quote:
Originally Posted by Allen Yeh View Post
Welcome back Peter, you've made a lot of gains from my infrequent looks at your workout log over at P&B.
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...
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Old 04-27-2009, 11:05 AM   #6
Rick Deckart
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Quote:
Originally Posted by Dave Van Skike View Post
Peter is a study in relentless, mathematical pursuit of a goal...those with program ADD would do well review this log.
I am just stubborn and I hate unfinished business.
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Old 04-28-2009, 11:20 AM   #7
Rick Deckart
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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
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Old 04-30-2009, 10:15 AM   #8
Rick Deckart
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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
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Old 05-02-2009, 05:41 AM   #9
Rick Deckart
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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.
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Old 05-03-2009, 10:14 AM   #10
Rick Deckart
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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
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