Gregory's New Deal

[Gregory L. Johnson]

Tuesday 1/1/2013

Strength by Feel Cycle

Clean - heavy single; 90% of that x 1 x 2 125,115#
Clean pull - 3RM; 90% of that x 3 x 2 135,125#
Clean block pull (mid-thigh) - 3RM; 90% of that x 3 x 2 125,115#

4 sets; no rest:
1 min jump rope
10 alternating DB push press/side

[Gregory L. Johnson]

Strength by Feel Cycle

Week 6 of 9 (cont'd)

Wednesday 1/2/13

Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2 115,105
Front squat - heavy double; 90% of that x 2 x 2 155,140
Push press - 90% of Monday x 2 x 3 95
Back extensions - 3 x 10


Thursday 1/3/13

Snatch - heavy single; 90% of that x 1 x 2 90,80
Snatch pull - 3RM; 90% of that x 3 x 2 115,105
Snatch block pull (mid-thigh) - 3RM; 90% of that x 3 x 2 95,85

Sub:
Incline push-ups 5x10


Friday 1/4/13

Rest Day


Saturday 1/5/13

Snatch - heavy single
Clean & Jerk - heavy single
Front squat - heavy single
Ab and back work of choice

Feeling under the weather, no lifts.

Sunday 1/6/13

Rest Day

[Gregory L. Johnson]

Strength by Feel Cycle

Week 7 of 9

Monday 1/7/13

Snatch - 80% x 1 x 5 85
Snatch Pull - 90% x 3 x 3 95
Clean & Jerk - 80% x 1 x 3 105
Front squat - 80% x 2 x 3 125

Hammer Curls 5 x 10 25


Tuesday 1/8/13

Mid-hang snatch - work up to heaviest double for day 80
Power clean - heavy single 115
Back Squat - Heavy single; 80% of that x 2 x 2 185,150

3 sets; no rest:
10 sandbag shoulder-to-shoulder push press 45
300 m row


Wednesday 1/9/13

Clean & Jerk - 80% x 1 x 5 105
Clean Pull - 90% x 3 x 3 120
Snatch - 80% x 1 x 3 85
Front squat - 80% x 2 x 3 125


Thursday 1/10/13

Mid-hang clean + power jerk - work up to heaviest double for day 105 (I did singles by accident)
Power snatch - heavy single 90
Back Squat - Heavy single; 80% of that x 1 x 4 185,150

3 sets; no rest:
10 kb snatch/arm 20
10 kb press/arm 20


Friday 1/11/13

Rest Day


Saturday 1/12/13

Snatch - heavy single* 95
Clean & jerk - heavy single* 120
Front squat - heavy single 165
Back extensions - 3x10
*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.

Pull-ups 5 x 10

Sunday 1/13/13

Rest Day

[Gregory L. Johnson]

Strength by Feel Cycle

Week 8 of 9

Monday 1/14/13

Power snatch - heavy single; 90% of that x 1 x 1 90,80
Jerk - heavy single 125,115
Back Squat - heavy double 175
Push Press - heavy double 115

Concentration Curls 10-8-6 each arm no rest 25#
Barbell Curls 55# max reps 14

Tuesday 1/15/13

Clean - heavy single; 90% of that x 1 x 2 125,115
Clean Pull - 3RM; 90% of that x 3 x 2 135,120

3 sets; no rest:
10 1-arm KB swings/arm 35
10 KB Rows/arm 35


Wednesday 1/16/13

Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2 115,105
Front Squat - heavy double 165
Push Press - 90% of Mon x 2 x 3 105


Thursday 1/17/13

Snatch - heavy single; 90% of that x 1 x 2 N/A
Snatch Pull - 3RM; 90% of that x 3 x 2 N/A

for 5 min:
30 sec jump rope/30 sec rest

No workout. I only had 4 hours sleep last night.


Friday 1/18/13

Rest Day


Saturday 1/19/13

Snatch - heavy single 100
Clean & Jerk - heavy single 125
Front squat - heavy single 175

Ab and back work of choice:
Good Mornings 5x12 65

Close Grip Chins 5x5



Sunday 1/20/13

Rest Day

[Gregory L. Johnson]

Strength by Feel Cycle

Week 9 of 9

Monday 1/21/13

Snatch - 90% x 1 95
Clean & Jerk - 90% x 1 120
Front Squat - 90% x 1 x 2 165

We will be going for max lifts on Saturday, so the workload this week will be very low. Avoid the temptation to throw in more training. If you want to get in more reps of the classic lifts, add more warm-up lifts on your way up to the prescribed weights each day.


Tuesday 1/22/13

Snatch - 60% x 1 x 5 OTM 65
Snatch Pull - 100% (of snatch) x 2 x 3 105
Clean & Jerk - 60% x 1 x 5 OTM 80
Clean Pull - 100% (of clean) x 2 x 3 135



Wednesday 1/23/13

Snatch - 80% x 1 85
Clean & Jerk - 80% x 1 110


Thursday 1/24/13

Snatch - 70% x 1 N/A
Clean & Jerk - 70% x 1 N/A

No workout. I went out to dinner with a couple of friends tonight

Friday 1/25/13

Rest Day


Saturday 1/26/13

Snatch - max 105
Clean & Jerk - max 135 (Cleaned 140 no Jerk)
Back squat - max 200

Rest 10 minutes between lifts, but stay warm.

While generally happy with my results in this cycle I am disappointed in my snatch numbers. However, the cycle did provide me with some much needed work on the Jerk and to build strength in my squats.

Sunday 1/27/13

Rest Day

[Gregory L. Johnson]

For the next 13 weeks I will be performing the following hybrid program:

Monday - Rest Day
Tuesday - Snatch, Snatch Pull, Front Squat, Push-Ups/Dips
Wednesday - Traversing, Quarter-Mile Repeats
Thursday - Clean & Jerk, Clean Pull, Good Mornings/Back Extensions
Friday - Rest Day
Saturday - Bouldering (long session)
Sunday - Running

I hope to keep all training sessions below 2 hours.

Over three weeks the weightlifting will start with high volume lower intensity and then decreasing volume and increasing intensity over three weeks with a back-off week (think 5-3-1 but with a different loading and rep scheme for the Oly lifts.) and then starting all over.

The running will be linear with a back-off week ever 4 weeks starting a 1 mile run next Sunday and finishing with a 10.6 mile BSIM event at the end April.

The bouldering/traversing will not require skill acquisition. It will require getting back in climbing shape. In the first month I will be working on building volume. In the second month I will be working on strength and in month three I will be working on performance. Again, there will be three week cycles followed by a one week back-off week. In bouldering intensity is primarily measured by grades V0 to V14. With traversing I will also be modifying intensity with time and wearing a weight vest. I will be using the number of hand movements to measure volume.

If I start to feel like I am overtraining then Wednesdays will turn into a rest day.

[Gregory L. Johnson]

Some stats before starting this new cycle

Max Snatch 105 lbs
Max C&J 135 lbs
Max Back Squat 200 lbs.
Max Front Squat 2x 175 lbs.

Push-ups 36 in 4 minutes
Pull-ups 19 in 4 minutes

Age 50
Height 6' 1/2"
Weight 180 lbs
Body fat 20%


My diet is generally clean and cyclic low carb.

My hydrocortisone dosing of 25 mg (15-5-5) supported my training over the last 5 months with good energy levels and low inflammation.

[Gregory L. Johnson]

Week 1 of 13


Monday January 28, 2013

Rest


Tuesday January 29, 2013

- Snatch - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 80,85,90
- Snatch pull – 95% 3 x 4 100
- Front Squat – 65% x 5, 75% x 5, 85% x 5 or more 115,135,150
- Dips 5 x 153,3,3,3,5


Wednesday January 30, 2013

Climb – Traverse (body weight for time and hand movements) 112 for 12 minutes


Treadmill Run – quarter mile repeats 2x 2:58,2:54



Thursday January 31, 2013

- Clean & Jerk - 75% 3 x 2, 80% 3 x 2, 85% 3 x 1 100,108,115
- Clean pull – 95% 3 x 4 120
- Back Squat – 65% x 5, 75% x 5, 85% x 5 or more 130,150,170
- Good Morning 5 x 12 65

Concentration Curls 5x10 25# per arm

Friday February 1, 2013

Rest


Saturday February 2, 2013

Climb – Bouldering – Max hand movements 85 during a 45 minute session

Note: In this first 4 week cycle I am looking to build volume on easy routes. This means less than V0 so very little route climbing. Try V0- routes


Sunday February 3, 2013

Run 1 mile 14:26

[Gregory L. Johnson]

Week 2 of 13


Monday February 4, 2013

Rest


Tuesday February 5, 2013

- Snatch - 80% 2 x 2, 85% 2 x 2, 90% 2 x 1 85,90,95
- Snatch pull – 100% 2 x 4 105
- Front Squat – 70% x 5, 80% x 5, 90% x 5 or more 125,140,160 No extra reps
- Dips 5 x 3,3,4,4,5
- Roman Chair sit-ups 3 x 10,10,10


Wednesday February 6, 2013

Climb – Traverse (body weight for time and hand movements)
117 for 15 minutes

Treadmill Run – quarter mile repeats 4x
3:02, 3:02, 3:05, 3:17


Thursday February 7, 2013

- Clean & Jerk - 75% 2 x 2, 80% 2 x 2, 85% 2 x 1 100,108,115
- Clean pull – 100% 2 x 4 135
- Back squat – 70% x 5, 80% x 5, 90% x 5 or more 140,160,180
- Good Morning 5 x 10 65
- Barbell Curls 5 x 10 65


Friday February 8, 2013

Rest


Saturday February 9, 2013

Climb – Bouldering – Max hand movements
92 during a 45 minute session.

In this second week I've found route climbing doable and more motivating. So going forward I will be focused on route climbing.


Sunday February 10, 2013

Walked 1 mile 20 minutes
Run 1 mile 15 minutes