Twenty Ten

Matt Edwards · 01-05-2010, 06:39 PM

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 · 01-06-2010, 07:01 PM

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 · 01-08-2010, 04:24 PM

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 · 01-09-2010, 08:56 AM

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 · 01-11-2010, 06:37 PM

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 · 01-13-2010, 06:41 PM

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 · 01-15-2010, 04:10 PM

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 · 01-16-2010, 04:47 PM

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 · 01-18-2010, 10:23 AM

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 · 01-20-2010, 01:27 PM

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.