Mike's SnC/Power TM

Mike Haytack · 01-23-2010, 05:18 PM

Hey folks I've got this same log going on over at SS. Much appreciation to both camps (PM and SS) for providing the forums to log this stuff and the info to program for progress!

I've bounce back and forth with my programming-MEBB, CA and SS Novice programming. I've been a practitioner of the Olifts for 13 months now and hands down the shit is legit! I'm 16+yrs into some form of organized GPP and SnC (military).

The reason I'm posting my log here is because this is home. Greg and camp have taught me tons via this forum and through the PM's. So thanks Greg! Also I plan on returning after a couple months of using the Texas method. I still accomplish Olifting technique work 1-2 times a week. I'll post the programming as I accomplish the week.

Comments are more than welcome and encouraged. All I ask is that you have a solid back ground in SnC/Olifting/GPP and programming. So with that said my stats are below along w/ the first week.

AGE:39 going on 40
HGT: 6'5"
WGT:220-230
GOALS-Strength and Power

1RM's in lbs.
BACK SQT-275
FRONT SQT-215
DEADLIFT-410
PRESS-140
PWR CLN & JERK-225
SNATCH-165

MON JAN 18
BACK SQT-5X5 @ 80%
WGT RING PUSH UPS-5X5
PWR CLNS 5X3 @ 80%
DEAD LIFT 1X5 @ 80%

WED JAN20
LOW VOL/LOW INT.
FRONT S.QT-3X3@65%
PRESS-3X3@65%
BACKEXT/GHR-5X10
WGT SITUPS-5X15 @45LBS W/BODYARM.+PLATES
DBL UNDERS 5,10,15,20,25,20,15,10,5

NOTES:Felt good this morning not great. Sleep is an issue at times. Food intake good though. Speed sets on Fri.

FRI JAN22
LOW VOL/HIGH INT.
SUBBED SPEED SETS
BOXSQT 24" 10X2 @ 155# - 1min rest
WGTED PUSH UPS 10X4 @ BODY WGT-30sec rest
DEADLIFT 10X2 @ 265# -30sec rest

10X10 DBLUNDERS 30sec rest
3xAMRAP PULLUP
1X NO FEET 30' ROPE CLIMB

Mike Haytack · 01-29-2010, 08:01 AM

WEEK 2

MON 25JAN TM
HIGH VOL/MED INT.
BSQT-5X5 @205lbs
PRESS-5X5 @ 120lbs
PWR SNATCH 5X2 @ 135lbs
DL 1X5 @ 325

Notes-Felt solid on the DL's. One of the hardest parts about new programs is getting your rest time between sets down.

WED 27JAN TM DNF due to traveling.
LOW VOL/LOW INT.
FRONTSQT 3X3@145
PUSHUPS 5X5@BW+BA
BACKEXTN/GHR@5X10
WGT SITUPS@5X15
DBL UNDRS

This happens ever so often where I simply miss training days because of travel or lack of facilities/equipment to train with. I'll still accomplish mobility/dynamic stretching and whatnot. No biggy, I move on to the next day of training.

FRI JAN29
LOW VOL/HIGH INT.
SUBBED SPEED SETS
BOXSQT 24" 12X2 @ 160# - 1min rest
ELV. FEET WGTED PUSH UPS 10X4 @ BODY WGT-45sec rest
DEADLIFT 10X2 @ 250# -45sec rest

Got a tight back during the warm up sets for BSQT. Backed off on the WGT. for the DL's and added 15sec. I travled a lot (airplane) over the past three days, need to rest and come back strong for Monday.

Mike Haytack · 02-05-2010, 07:55 AM

WEEK 3

MONFEB1
HIGH VOL/MED INT.
BSQT 5X5 @ 210lbs
PWR CLNS 5X2 @ 180lbs (failed on last rep of 5th set)
DEADLIFT 1X5 @ 320lbs
WGTed PUSH UPS 5X5 @ 45lbs

NOTES: the BSQTS are feeling heavy but doable. the failure on last rep of PWR CLN was more mental. i scaled the PWR CLN reps back (verses 3) do to the fact power is degraded for me after 2 at that weight. the DLs felt heavy also.

WEDFEB3
LOW VOL/LOW INT.
HANG PWR SNATCH 3X3 @ 115LBS
HANG PWR CLNS 3X3 @ 115LBS
OVERHEAD SQTS 3X3 @ 135LBS
BACK EXT. 3X15

Notes: solid day of training.

FRIFEB5
LOW VOL/HIGH INT.
BACKSQT 5X1 @ 225LBS/255LBS/265LBS/275LBSPR/285LBSPR
PWRCLNS 5X1 @ 135LBS/155LBS/185LBS/195LBS/205LBS
PRESS 3X1 @ 135LBS/145LB/155LBSPR

NOTES: today was a 1RM PR attempt day and they were had. it should be said--my 1RM BSQT stepping into this program was 240. i had actually digressed from 275--technically this is a 10lb PR.

No PR on DL was made today; i'll roll into that next Friday. Enjoy your weekend!

Mike Haytack · 02-20-2010, 04:47 PM

WEEK 4

MONFEB8
A.M.
HIGH VOL/MED. INT.
BSQT 5X5 @ 215LBS
PRESS 5X5 @ 125LBS

P.M.
PWR CLNS OFF 12.5in blocks 5X3 @ 165LBS
DL 1X5 @ 325LBS

Notes: Feeling really good. Sets across have been great to me over these past weeks. All lifts felt really solid. I built some lifting block this weekend out of leftover gym floor mats. I've gained about 6lbs in 3 weeks, not intentionally.

WEDFEB10
LOW VOL/LOW INT
PWR SNATCH 2 X 6 @ 125LBS 1min Rest
JERK 2 X 6 @ 145LBS 1min Rest
FRNT SQT 3 X 3 @ 145LBS

3 sets
A1. 3 X 36' box jumps no rest
A2. 15 X GHD situps/hypers, 1min rest

Notes: another great training day--programming is REPS and SETS--this session is actually a modified version of Catalyst Athletic Monday 8 2010 WOD-thanks goes to Greg E for the programming.

SATFEB13
LOW VOL./HIGH INT
1RM BSQT-135lbs/185lbs/225lbs/275lbs/295lbsPR
1RM PRESS-135lbs...wasn't there today. Previous 1RM is 155lbs
1RM DL-225lbs/275lbs/325lbs...went for a PR @ 425lbs and failed.

Notes: I got kids, they go to school and catch a bug, they give it to me. Wasn't feeling myself on Friday, decided to push the Friday session to Saturday. Still wasn't feeling all that well but managed a PR on my BSQT. This is after 1 month of the Texas Method. BSQT 275 to 295=20lb improvement.

I think my performance today was effected by my Wednesday session. I think my intensity was a bit to high--about 5-10% more than it should have been--lesson learned! Next week will be a back off week, I'll be out of town/on the road but should be able to put the basic together.

I got word last week that my MTB will be in soon so I'm expecting the build to be complete in 2-3 weeks. The plan is to push the TM out until the build is complete. Enjoy your weekend all!

Mike Haytack · 02-20-2010, 05:03 PM

FEB 15-19 no training accomplished. Traveled to Moody AFB and was at the range all day everyday. Put together a mini session today to get the body prepped for next week.

SAT FEB20

On the min every min. do 5reps (unless specified) of each movement 2 rounds.
Air Squat
Push Up
Back Extensions X 10
Pull Ups (hands to you)
Back Squat (40%)
Press (40%)
Front Squat (40%)
Pull Up (hands away)
GHD Sit Ups X 10
Push Press (40%)
Over Head Squat (40%)
Push Jerk (40%)
Knees to Elbows
Hand Stands X 1 @ 1min
Double Unders 5, 10, 15, 20

Time (45 or 30 sec) and weight can be manipulated to your liking or desired effect. Add delete pure your liking...this is an effective warm up also.

Mike Haytack · 02-28-2010, 08:45 AM

MONFEB22
HIGH VOL./MED INT.

BSQT 5X5 @ 220lbs (last rep was close to fail)
WGTED PUSH UPS 5X5 w/ 45lbs plate
PWR CLNS 5X3 @ 170lbs
DL 1X5 @ 330lbs (these felt solid)

Notes: Wow! solid day of training. I didn't touch a bar/weight last week at all so the performance today was much appreciated. making great progress via Texas Method.

WED24FEB
LOW VOL./LOW INT.
FRONTSQT 3X3 planned @155-actual 140lbs
WGTed Pull Ups 3X3 w/ 35lbKB
WGT SITUPS 5X15 w/ 45lb plate
PRESS 3X3@90
DBL UNDRS 5,10,15,20

Notes:felt a bit sore today in the adductor/abductor area. backed off on the front squats.

mtb bike is built and in the stable-ill begin light rides on thurs and sat.

SATFEB28
LOW VOL/HIGH INT
1RM BACK SQT-300lbs PR

Today i just wanted to PR my back squat. 300 was my goal. I took a vid and have posted it here. Its a must watch! If you're educated on the movement feel free to critique...otherwise have fun with the ending all you want.

300lb BSQT 27FEB
http://www.youtube.com/watch?v=2-_h4tFwBXM