Robert's Training Log

[Robert Prieto]

Hi guys my goal for 2010 is to just get stronger. I would love to start competing in Olyimpic Weightlifyingthis coming year as will. I am working out by myself becaus emy workout partern moved to Hawaii (Chris Falkner). I plan on doing the CA WODS and mixng in some Wendlers 5/3/1 For Squat, Deadlift, Bench Press and OH Press. I am 24 weigh 184Lb and I am not to sure what my body fat is i will figure it out on monday. I eat Paleo about 150-180 grams of protein per day/ 50ish carbs a day/ adn about 15cals/ per pound of body weight(WIcth i am having a hard time doing because it equals about 2700 cals.(Getting all this info from Robb Wolf's Pod Cast) Any help would be greatly appreciate any help.

Snatch-120lb
C&J-155lb
Press-135
Back Squat-225
Deadlift-315
Bench Press- will findout monday

[Chris Falkner]

Just eat whatever and lift some heavy ass weight.

[Robert Prieto]

Thanks Coach Falkner! For some reason that sounds femilure




I plan on doing CA Wods in the morning and 531 in the afternonn some time. Trying to figure out what kind of slipt should do for the 531 i was thinking Monday Tuesday Thrusday Friday but I am really not sure.... i guess i should figure it out quickly.

[Chris Falkner]

I would say do one or the other but do not do two a days. You are still new to it all. Pick one and stick with it for three months at least. But you should already know all this.

[Robert Prieto]

Yea i guess. Just tried of being weak.

[Robert Prieto]

CA "Wod"

Snatch 75lb x 3 x 4
Over Head Squat 75lb x 5 x 4 (used same weight as snatch because i haven't done 1rm)

My rest were killing me after this im sure my wrist will get stronger but if it still hurt any good wrist workouts?

4 sets of
10 barbell bent row 75lb 20x1 no rest(didnt do this correctly i was to lazy to read)
15 GHR 90 sec rest (The GHR's killed me!!!)

[Robert Prieto]

95lb clean x 3 x4

95lb front squat x 5 x 4

(My knee has been hurting since yesterday I am going to do some foam rolling and streching tonight hopefully it helps)

3 sets on rest(That is all i had time for)

3 rope climbs (Robert -

Sling a towel over a pull-up bar and hold it with one hand above the other; do pull-ups that bring your chin to above the lower hand. Do 6-8 of these per climb.)per Greg E. I did 7 each side.

50 meter sled pull with 135 (80 step out and back total of 160 steps or Feetish)

[Robert Prieto]

1/20 CA "Wod"

Jerk 95lbs x 3 x 4 (was really really easy)

Jerk Dip Squat 135lb x 4 x 5

3 sets of 20 GHR sit-up didnt have time to do the 4th set or dips

*Foam rolled my lateral calf help my knee out a lot still a little tender. My hams are still killing me. Got better today thank god its rest day.

[Robert Prieto]

01/22 CA Wod
Snatch (85lbx1 90lbx1 95lbx1)x 3
C&J (110x1 115x1 125x1)x 3
3 set no rest
7 L/R alternating towel pullups
10 push press at 95lb (60%of jerk)
felt good

01/23 missed the wod

01/24 Rest

01/25 CA Wod
3 position snatch Floor/ Above knee/ Mid thigh@ 80lbs x 5sets 1min rest
(I missed the last above knee snacth)
2 power jerk + 1 split jerk @ 100lbs x 5 sets 1 in rest
Felt way easy
Jerk dip squats with Blue bands @ 140lb x 5 x 2
(this was hard my the blue bands were to much..... But i did it.

4 sets
34' box jump x 3 no rest
GHD sit-ups x 10; 2020 1 min rest

[Robert Prieto]

01/26 CA Wod
A.M.
Snatch 100lb x 1 x 5
Clean and jerk 125lb x 1 x 5
Back Squat 180lb x 5 x5(i failed on 4th set 3rd rep. Didnt have time to try for 5th set)

P.M.
3 sets no rest
15 KB Swing with 70lb
15 kipping pull up i will post time when i do it.