Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 01-05-2010, 06:39 PM   #1
Matt Edwards
Member
 
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
Matt Edwards is offline   Reply With Quote
Old 01-06-2010, 07:01 PM   #2
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-08-2010, 04:24 PM   #3
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-09-2010, 08:56 AM   #4
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-11-2010, 06:37 PM   #5
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-13-2010, 06:41 PM   #6
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-15-2010, 04:10 PM   #7
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-16-2010, 04:47 PM   #8
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-18-2010, 10:23 AM   #9
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Old 01-20-2010, 01:27 PM   #10
Matt Edwards
Member
 
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.
Matt Edwards is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 04:18 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator