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Old 05-04-2009, 06:47 AM   #11
Yuen Sohn
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Welcome back! You've made some great gains in the interim. Really impressed by your consistency and commitment.

Now that you're back, I'm almost tempted to dust the cobwebs off my log here as well, haha.
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Old 05-04-2009, 06:56 AM   #12
Derek Simonds
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Peter glad to see you back. You really have progressed. Nice work.
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Old 05-04-2009, 11:25 AM   #13
Rick Deckart
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Thanks guys!

Maybe you should Yuen? BTW my wife thinks that I am insane to spent 6-7 hours with olympic lifting every week...

4. MAY 09 BW <85KG 73MIN --- RAHMENORIENTIERUNG W3/14-S2/4

Snatch Balance:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps
63.0 kg x 3 reps

Clean Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps x 2 sets

Power Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 3 reps
67.5 kg x 3 reps
72.5 kg x 3 reps x 2 sets
77.5 kg x 3 reps x 2 sets

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
70.0 kg x 3 reps
80.0 kg x 6 reps
85.0 kg x 6 reps x 2 sets
90.0 kg x 6 reps

I have to cope with my old habit to skip rest days, one or two days rest are in order right now and I am looking forward to the first deloading the week after next week
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Old 05-06-2009, 10:45 AM   #14
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6. MAY 09 BW ?KG 101MIN --- RAHMENORIENTIERUNG W3/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 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
80.0 kg x 3 reps x 2 sets
85.0 kg x 3 reps x 2 sets

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

Back Squat:
20.0 kg x 5 reps
40.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 8 reps x 2 sets
95.0 kg x 8 reps
103.0 kg x 8 reps x 2 sets

Bloody hell...much harder than expected.
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Old 05-07-2009, 10:53 AM   #15
Rick Deckart
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7. MAY 09 BW 85KG 58MIN --- RAHMENORIENTIERUNG W3/14-S4/4

First part of session four...

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
55.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps x 2 sets

Rack Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 4 reps
80.0 kg x 4 reps
86.0 kg x 4 reps x 2 sets

Rest will likely follow tomorrow or saturday.
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Old 05-08-2009, 09:05 AM   #16
Rick Deckart
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8. MAY 09 BW 85KG 38MIN --- RAHMENORIENTIERUNG W3/14-S4/4

Second part of session four...

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps
95.0 kg x 5 reps x 2 sets

Front Squat:
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 3 reps
85.0 kg x 6 reps
96.0 kg x 6 reps x 2 sets

Two days rest and then i will attack week number four...
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Old 05-13-2009, 10:46 AM   #17
Rick Deckart
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11. MAY 09 BW 85KG ~60MIN --- RAHMENORIENTIERUNG W4/14-S1/4

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
57.5 kg x 3 reps
62.5 kg x 3 reps
67.5 kg x 3 reps
72.5 kg x 2 reps; missed rep 3 to the front

then I got greedy, what followed was approximately half an hour of lifts starting from 50 kg with triples up to 60 kg and then singles in 5 kg steps.

Went up to 80 kg which I missed three times and finished with a couple of good reps with 70 and 75 kg. After that I decided to just do the push presses and call it a day.

Push Press:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 5 reps
65.0 kg x 5 reps
70.0 kg x 5 reps
72.5 kg x 5 reps


12. MAY 09 BW 85KG 46MIN --- RAHMENORIENTIERUNG W4/14-S1/4

second part of session 1, substituted snatch pull with snatch...

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
60.0 kg x 3 reps
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep; tried a second rep but lost it to the front, close but a miss is a miss...

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
75.0 kg x 3 reps
85.0 kg x 6 reps
90.0 kg x 6 reps
90.0 kg x 6 reps
100.0 kg x 6 reps x 2 sets


13. MAY 09 BW 84KG 61MIN --- RAHMENORIENTIERUNG W4/14-S2/4

Snatch Balance (always started with snatch):
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
55.0 kg x 2 reps
60.0 kg x 2 reps
65.0 kg x 2 reps
70.0 kg x 2 reps

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 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
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 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
78.0 kg x 3 reps

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
80.0 kg x 5 reps x 2 sets
85.0 kg x 5 reps
90.0 kg x 5 reps
95.0 kg x 5 reps
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Old 05-15-2009, 10:55 AM   #18
Rick Deckart
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15. MAY 09 BW 84KG 98MIN --- RAHMENORIENTIERUNG W4/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 2 reps x 2 sets
70.0 kg x 2 reps x 2 sets
75.0 kg x 2 reps x 2 sets
82.5 kg x 2 reps x 2 sets
85.0 kg x 3 reps
87.5 kg x 3 reps

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps
75.0 kg x 3 reps
78.0 kg x 3 reps x 3 sets

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 6 reps
95.0 kg x 6 reps
100.0 kg x 6 reps
105.0 kg x 6 reps
110.0 kg x 6 reps

Broke a tooth off last evening, right down into the root...spent an ugly night and two hours with the dentist this morning before work---to my surprise he was able to temporarily fix it. As a consequence of this malheur I had zero calories intake today, and felt like shit when I went into the session. It took forever but I made it through it...

Next session is scheduled for tomorrow and next week is deloading---thank god! In this Rahmenorientierung deloading weeks during the build-up just mean less volume but increasing intensity for the olympic lifts.

Let's see how this will go.
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Old 05-15-2009, 04:37 PM   #19
Chris H Laing
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Whats Rahmenorientierung?
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Old 05-19-2009, 11:23 AM   #20
Rick Deckart
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17. MAY 09 BW 84KG 98MIN --- RAHMENORIENTIERUNG W4/14-S4/4

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
55.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
67.5 kg x 3 reps x 2 sets

Rack Jerk:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps x 2 sets
90.0 kg x 3 reps x 2 sets

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps
90.0 kg x 3 reps x 2 sets
96.0 kg x 3 reps x 3 sets

Front Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
95.0 kg x 3 reps
102.5 kg x 3 reps

Skipped a good deal of reps due to a) lack of time and b) because I had enough of it... Next week should be better...


19. MAY 09 BW 84KG 53MIN --- RAHMENORIENTIERUNG W5/14-S1/4

First deloading week.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 2 reps x 3 sets
65.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 2 reps; PR

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

Push Press:
20.0 kg x 2 reps
30.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 4 reps
65.0 kg x 4 reps
70.0 kg x 4 reps
72.5 kg x 4 reps

Back Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
80.0 kg x 6 reps
90.0 kg x 6 reps
98.5 kg x 6 reps x 2 sets

That's more like it.
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