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Monday August 25 2008
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Anthony Springman 2008-08-24
Yea! Reverse Band "Plate" Press! Great picture.
Dave Wagner 2008-08-24
Is clean deadlift a deadlift with a clean grip?

By the way, I am loving this shit!
Greg Everett 2008-08-24
Dave - Yes and pulled from the same starting position and with the same back angle as your clean.
Alex Europa 2008-08-25
Back squat - 85% (295-lbs) x 3 x 5
Clean deadlift - 115% (230-lbs) x 3 x 3
Push press - 83% (155-lbs) x 4 x 5
Chin-ups - 3 x 10 (25/25/35)
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (25-lbs)
Danny 2008-08-25
Great picture of Mike Vanyo!
Brian 2008-08-25
Sorry to ask but why the plate on his chest ?
Aimee 2008-08-25
He puts the plate on his chest so that he stops the bar at that sticking point then has to drive up from there.
Greg Everett 2008-08-25
Brian - Sort of what Aimee said. It's a way to train the top of the bench. The plate limits the ROM and the bands give the most assistance at the bottom so he can really overload the top of the bench.
kent 2008-08-25
back sqt 275
dl 275
push press 165
chin ups 26,17,17
slow ghd sucks
russian twist 20lb d-ball they also suck
KCFB4 2008-08-25
BS - 260
CDL - 275
PP - 185 (4 sets)
Chin Ups - 20lb, 10lb, BW
(Ran out of time for the Russian Twists)

Really digging the WODs
Ben Shechet 2008-08-25
Awesome to see you're carrying the Botev shoes now! For anyone considering buying a pair, I highly recommend them!
Chris Stowe 2008-08-25
Warm up: 24kg KB bell

10 2H swings, 10 RH swings, 10 LH swings 3x3 Side press each side


Back Squat 3 x 5 (245 for all)

Clean DL 3 x 3 (245 for all)

Push Press 4 x 5 (155 for all, should have been heavier)

3 x 10 chin ups (dead hang)
3 x 15 GHD (slow count)
3 x 20 Russian twists with 20# Dball, arms extended
tommi k 2008-08-25
Back squat 136kg
Cln. Deadlift 135kg
Push Press 85kgx4x4

Chin up 3x10
GHD Su 3x15
Russ. Twist 3x20 15kg
saulj 2008-08-25
Ouch, that was hard. I ran out of time for the abs, will have to finish this afternoon.

102 x 3 x 4 (probably not the right weight, should have gone lower, will have to redo max squat soon)
100 x 3 x 3 CL DL
67.5 x 4 x 5 PP
20 lbs x 3 x 10 Chin-ups
Eric Brandom 2008-08-25

BS 295
CDL 295
PP 195
Chin Ups +45
Russian Twist +20
Matt Wichlinski 2008-08-25
BS 375
CD 365
PP 235
CU x10, 12x10, 18x10
GHD 3x15
RT 1x20 out of time
marisela 2008-08-25
if this is a silly question, forgive me.

if i can only clean 115# singles, how is it possible to do 115% of my max for reps?

Greg Everett 2008-08-25
Marisela - Because you're not cleaning 115% - you're clean deadlifting 115% of your clean 1RM.
Jonathan Dunn 2008-08-25
Back squat - 212# x 3 x 5
Clean deadlift - 300# x 3 x 3
Push press - 122# x 4 x 5
Chin-ups - 3 x 9-1, 6-4, 6-4
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (25-lbs)
Seated calf - 3 x 10 x 150#

Really nice start to the week.

Greg, thanks for your thoughts on my flexibility issues during OHS. Ankle, hip and shoulder stretches are now being done (3rd world squats for time, shoulder dislocates, shld/pec stretches, thigh/hip/glute stretches), as are OHS with a dowel.
Justin Fricke 2008-08-25
BS-300 3x5
CDL-275 3x3
PP-185 4x5
Chins-2x10 no assist-2x10 with blue IW band
Russian-Twist-20lb Dball

Greg Thanks for the workouts i am enjoying them a lot- if i am Correct when you Rx 3x5 you mean 3reps 5sets?---I ahave always said them the opposite just want to make sure i am getting them properly. Again-thanks for all you do in this profession and cite
Richard Thomas 2008-08-25
Back Squat 105kg (80%) x 3 x 10
Push Press 75 kg x 4 x 5
Clean Deadlift 110kg x 3 x 3
Russian Twists: 10lb dynamax set 1. 12lb for sets 2 & 3

Did bw chins and GHD sit ups between sets of squats
Tim French 2008-08-25
Greg, I am new to the workouts of Performance Menu although I have followed the site for quite some time. I am really enjoying the new strength cycle and am already feeling the taxing effects of the workouts. I have two questions.

First, what is the effect of adding an additional strength exercise like the bench press? With low reps and heavy loads will it be detrimental to the rest of the exercises?

Second, is there some sort of helpful stretching routine to improve my flexibility issues with the olympic lifts? I've looked around on the internet but was wondering if you could steer me in the right direction. Thanks a lot and keep up the good work.
jb 2008-08-25
bs - 195#
cl grip DL - 200
push press - 135
chins - 11/11/10
ab wheels - 3 x 15 slow
russian twists - 12lb med ball 3 x 20
Matt Dyson 2008-08-25
Back squat - 275# x 3 x 5
Clean deadlift - 225# (of clean) x 3 x 3
Push press - 140# x 4 x 5
Chin-ups - 3 x 10 (weighted if needed) BW/10#/10#
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 10# Med Ball
Great start to the week, thanks!
Justin 2008-08-25
BS: 270x3x5
Clean DL: 225 x3x3
PP: 155x4x3 (ran out of time)
Chins: 3x5 (my chins/pullups are pretty pathetic)
Attempted Russian Twists on some calf machine and it didnt quite work

Tired now
David Ray 2008-08-25
BS: 215x3x5
Clean DL: 230x3x3
Push Press: 120x4x5
Chin Ups: 3x10
carl 2008-08-25
Back squat: 185lbs
Clean DL: 135lbs.... thanks to some inspiration to start using the hook grip all the time.
Push press: 135lbs
Chin ups: BW
GHD: ...
Russian twists: 20lbs
Jason Boag 2008-08-25
BS: 235lbs x 3 x 5
CL DL: 250lbs x 3 x 3
PP: 165 x 4 x 5
CHINS: 10lbs, 15lbs, 15lbs
GHS: Slow does suck
RT: 0lbs, 10lbs, 20lbs

Mike Donnelly 2008-08-25
#22 Tim:

I'd recommend checking out the article "Getting Stiff" available through the Performance Menu. Either get the original issue or the individual article. An illuminating take on stretching needs for health and O-lifting.

Also check out PM issue 38, which gives a video demonstration of a post-workout routine.

Those of us with flexibility issues should really check into that subject area of the Forum. The metrics are never going to be as sexy as increasing weight overhead, but it is fundamental for success (and I am likely the the grand poo-bah of decreased ROM due to poor flexibility).
JD 2008-08-25
Back squat - 140kg x 3 x 5
Clean deadlift - 138kg x 3 x 3
Push press - 83kg x 4 x 5
Chin-ups - 3 x 10
Greg Everett 2008-08-25
Tim -You should be able to squeeze a bench session in once a week without a problem. I'd do it on Monday - Depending on how much you're doing, you may want to drop the push press sets to only 2-3 or all together if needed.RE flexibility, Getting Stiff is one place to go, or the new book has an entire section on weightlifting-specific flexibility.
Greg Everett 2008-08-25
Justin - If there's a load prescription, then yes - e.g. 80% x 3 x 5 = 3 reps, 5 sets. If there's no load, it will be in the more traditional (american) way, e.g. pull-ups - 3 x 10 would mean 3 sets of 10 reps. All that fun stuff can be found on the Info page.
Mike Donnelly 2008-08-25
BS: 155 in new, deeper position
Cl DL: 190
PP: 95
Chin: 10,10,10
RT: 5lb, 0, held 2 helium balloons
Alex Europa 2008-08-25
#20 Justin

From "WOD Info":

Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets. For example:

Snatch – 75% x 2 x 5

This would indicate snatching 75% of the athlete’s 1RM snatch weight for 5 sets of 2 reps. If a load is not specified, notation for sets and reps will be in the reverse order. For example:

Pull-ups – 5 x 10

This would indicate 5 sets of 10 reps.

Link: http://www.cathletics.com/daily/index.php?show=about
Jody Woodland 2008-08-26

BS - 310#
PP - 165#
CL DL - 275#
Chins - 12/10/6+ 2 neg @ 85 assist
GHD - 3 x 10 slow
RT - 3 x 20 with eensy weensy 6 lb ball. Ow.
donna malin 2008-08-26
bs 124#
cl dl 95#
pp 85#
chin ups 3x10
ghd 3x15
ab matt russian twist 3x20 w/16# (too heavy, i know better now)
justin fricke 2008-08-26
Thank you Greg and Alex.
Jesse Woody 2008-08-27
Hehe, yeah...thanks gregg for making it all backwards and such...after 15 years of notating everything sets/reps, I of course went after 83% for 3 sets of 5 reps, which was absolute fail :p I won't do that again ;)
Tarun Suri 2008-08-27
BS: 175 (Did the first two sets of 5 reps... Read that wrong!)
PP: 95

That's all I had time for unfortunately.
Rick 2008-08-28
BS: 205x3x5
CC DL: 235x3x3
SP:105x4x5 (messed and did shoulder press)
Chins: bw+15 10x3
K2E insted of GHD 15x3
Russian twists w/20 20x3
MAWL 2008-09-02
BS: 255
CLDL: 230 - felt really good, should have gone up in weight
PP: 115
Chin-Ups: 10/7,3/4,3,3
GHD: 2x10 - abs still really sore
Russian Twists: used 10lbs.
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