Dave's Oly training log

[Dave Wilson]

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 Workoutearly 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]

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]

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]

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]

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]

Thank you Yoon,
I am happy to be here and look forward to joining in on some thread's.
Thank's again

[Dave Wilson]

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]

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]

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]

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