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Old 01-05-2010, 07:39 PM   #1
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default Twenty Ten

Litte background information: I'm a junior in college merely looking to better myself at the OLifts. I've been consistently training for a year now, but started getting coaching in Aug '08. For the next 4 months I wasn't dedicated to the lifts due to ice hockey and track. But, now it's all about the OLifts.

So it's a new year and the new cycle begins. I took an intermediate program I found at Queensland site and then tailored it to suit my weaknesses. I'm still a beginner so bear with me on my numbers lol. Gonna begin by posting estimates of my maxes for a before/after look.

Weight: 72-73kg
Snatch: 80kg
Clean & Jerk: 95kg
Back Squat: 255#
Front Squat: 225-235# ?

EDIT: Just going to be posting working weights for this cycle (80+% and any 75% speed work on pwr variations).


W1d1 - 1/4/10

Snatch
65kg x 3, 3, 2

Pwr Clean & Pwr Jerk
67.5kg x 3, 3, 3
62.5 x 3, 3, 3, 3

Snatch Pull
70kg x 3
75 x 3, 3, 3

Back Squat
205# x 3
215 x 2
205 x 3, 3, 3, 2

Hanging Leg Raises; 3 sets
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Old 01-06-2010, 08:01 PM   #2
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W1d2 - 1/6/10

Cleans
75k x 3, 3

Pwr Snatch
52.5kg x 3, 3
47.5 x 3, 3, 3, 2

Clean Pull
85kg x 3
90 x 3, 3, 3
85 x 3, 2

Back Squat
205# x 3
215 x 2
205 x 3, 3, 3, 3

Weighted Abs / Weighted Push-Ups x 3 sets


Finally went out and bought a stop watch because I always tend to rush my rest periods a lot. Keeping track now made all the lifts feel good and strong. Sleep is alittle better now too since this week and next week I have 8am class everyday for winter session; been making me go to sleep sooner than usual.
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Old 01-08-2010, 05:24 PM   #3
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W1d3 - 1/8/10

Hang Snatch
65kg x 3
60 x 3, 3

Clean + Jerk
75kg x 2+1, 1+2, 2+1, 1+2, 1+1

Back Squat
205# x 3
215 x 2
205 x 3, 3, 3, 3

RDL
175# x 3, 3, 3, 3

Hanging Leg Raises / Weighted Push-Ups x 3 sets


Everything felt real smooth today. Only initial concern was forgetting my straps for the working sets on hang snatch but I managed just fine without them. Now I just have to decide how I want to do my extra squat day of front squats on Saturdays and this cycle will all be planned out.
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Old 01-09-2010, 09:56 AM   #4
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W1d4 - 1/9/10

Front Squat
185# x 2, 2, 2, 2, 2

Pull-Ups x 3 sets
Upright Rows x 3 sets


Got a quick little lift in while working at the gym. Forgot my shoes so I squatted barefoot which is never an issue for me. First time front squatting though in a little while, but the rack positioning felt strong, then again it was only 185 pounds haha. Now it's time to chow down and try to pack on some weight.
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Old 01-11-2010, 07:37 PM   #5
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W1d1 - 1/11/10

Snatch
65kg x 3
67.5 x 2
65 x 3

Pwr Clean & Pwr Jerk
67.5kg x 3
72.5 x 2, 2, 2

Snatch Pull
70kg x 3
80 x 2
75 x 2
70 x 3, 3, 2, 2

Back Squat
205# x 3
230 x 2
215 x 2
205 x 3, 3, 3

Weighted Abs / Weighted Dips x 3 sets


I hate having to rush my workout, by the time I was done with my shift at the gym I only had 2 hours to do my workout. Took out the last 4 sets of Pwr Cleans at 75%. Squats are feeling better each session I have so I'm expecting a decent increase.
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Old 01-13-2010, 07:41 PM   #6
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W2d2 - 1/1310

W2D2 - 1/13/10

Cleans
75kg x 2
80 x 2
75 x 2

Pwr Snatch
52.5kg x 3
55 x 2, 2, 2
52.5 x 2
47.5 x 3, 3

Clean Pull
85kg x 3
95 x 2
90 x 2
95 x 2
90 x 2
85 x 3, 3

Back Squat
205# x 3
230 x 2
215 x 2
230 x 2
215 x 2
205 x 3, 3

Hanging Leg Raises / Weighted Push Ups x 3 sets


Pulls felt heavier than usual for some reason, might just be my sleep routine. Weighed myself and I've gained 7 pounds this past week, I'm assuming mostly muscle since my waist line is still 30-31.
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Old 01-15-2010, 05:10 PM   #7
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W2d3 - 1/15/10

Hang Snatch
65kg x 3
67.5 x 2
65 x 2, 2

Clean + Jerk
75kg x 2+1
80 x 1+2, 2+1
75 x 1+2

Back Squat
205# x 3
230 x 2
215 x 2
230 x 2
215 x 2
205 x 3, 3

RDL
185# x 3
195 x 2
185 x 3, 2, 2

Weighted Abs / Weighted Dips x 3 sets


Wasn't rushed today at all so I felt good. Glutes a little sore after todays workout but I'll be fine by morning. Start getting some 90% on the classic lifts next week so I got some fun coming up.
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Old 01-16-2010, 05:47 PM   #8
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W2d4 - 1/16/10

Front Squat
195# x 2, 2, 2, 2, 2

Pul-Ups x 3 sets
Upright Rows x 3 sets


Good day, not hard at all. Got crap for sleep last night so hopefully I can catch up on some of it tonight.
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Old 01-18-2010, 11:23 AM   #9
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W3d1 - 1/18/10

Morning (6am)

Snatch
65kg x 2
72.5 x f
67.5 x 1+f
65 x f

Pwr Clean & Pwr Jerk
67.5kg x 3
75 x 1
72.5 x 2
67.5 x 3, 3, 3, 3

Snatch Pull
70kg x 3
80 x 2
85 x 1
75 x 2
70 x 3, 2, 2

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
230 x 1
205 x 3, 3


Mid Day (11am)

Back Squat
205# x 3, 3, 3, 3, 3

Hanging Leg Raises / Weighted Push-Ups x 3 sets


The morning was real rough, snatches just weren't happening at any weight. Got very little sleep so that was the primary cause. Once I was fully awake and aware the rest of the workout went great. Squats felt good and strong.
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Old 01-20-2010, 02:27 PM   #10
Matt Edwards
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Join Date: Aug 2008
Location: Springfield, MA
Posts: 225
Default W3d2 - 1/20/10

Morning (6am)

Cleans
75kg x 2
85 x 1
80 x 1
75 x 2

Pwr Snatch
52.5kg x 3
57.5 x 1
55 x 2
52.5 x 3, 3, 2

Clean Pull
85kg x 3
95 x 2
100 x 1
90 x 2
85 x 3, 3

Back Squat
205# x 3
230 x 1
245 x 1
215 x 2
205 x 3, 2, 2


Mid Day (11:30am)

Back Squat
205# x 3
215 x 2, 2, 2, 2, 2

Weighted Abs / Weighted Dips x 3 sets


I was very pleased with the cleans, the 85 went up the easiest it's ever have. The squats felt solid again which is good.
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