Al's Training log

[Rehband]

27 July 2008

Power Snatch: (40x2, 42.5x2, 45x2, 47.5x2:x4)
PCL + PJ: (47.5x2, 50x2, 55x2, 60x2:x3)
Squat: (60x2, 70x2, 80x2, 90x2:x3)

[Rehband]

30 July 2008

Snatch: (40x2, 50x2, 60x2, 70x2, 75)
Press: (60x8:x5)

[Rehband]

31 July 2008

Hang power snatch: (40x2, 45x2, 50x2, 52.5x2:x3)
Hang power clean: (52.5x2, 55x2, 60x2, 67.5x2:x3)
Romanian Deadlift: (90x2, 100x2, 102.5x2:x4)
Bench: (70x8, 90x10, 100x5:x3, 90x6)

[thebruce]

Your training is certainly different from anything I ever tried. Power lifts Olympic lifts with some very synergestic assistance stuff.
What do you weigh?
Just being nosy, but I have to say this WO regime impresses me.

[Rehband]

Not nosy at all Bruce,
This forum is all about pooling our collective knowledge & BS ;D, I weigh in at about 185lbs (with a little give in the middle a la Pilsbury doughboy).
I am doing one of Glenn Pendlay's routines from Midwestern State University, called the hormonal fluctuation model. I've had fairly good success with it so far, the excel program is available at www.exrx.net/Workouts/MSUExperimental1and2.xls
www.exrx.net/WeightTraining/Weightlifting.html

I also throw in a little ad hoc benching (with no real plan), I also back off a little when my joints, tendons, or work tell me that it is time.

I have also used the Russian squat program to focus on my front squat, it worked exactly as advertised. Be careful with this one, fairly high intensity and volume over a six week period. It is not recommended as a program mainstay, but does shake things up a little.
www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

www.dragondoor.com/articler/mode3/408/
Cheers,
Al

[thebruce]

Thanks for sharing,seems pretty straightforward in so far as the routines are concerned. You are making some gains with this routine even with the added benches. Pretty good strength too.
My OLY lifting is pretty much non existant some power cleans back way back in time.
If my old back holds together( disc problems) I may be able to train some of these lifts moderatly.
Thanks again and keep up the good work.

[Rehband]

2 August 2008

Snatch: (40x4, 50x3, 55x2, 60x2, 67.5x2, 72.5x2:x3)
Power Clean: (72.5X2, 75x2, 77.5x2:x4)
Jerk: (77.5x2, 80x2, 85x2, 90x2:x3)
Front Squat: (90x2:x6)
Press: (60x8:x5)

Bruce,
Thanks for the kind words.
Cheers,
Al

[Rehband]

04 August 2008

Snatch: (40x2, 45x2, 55x2, 65x2:x5)
Power Clean: (65x2, 70x2, 80x2, 82.5x2:x4)
Jerk from Rack: (82.5x2, 85x2, 90x2, 92.5x2, 95x2, 97.5x2, 100x2)
Squat: (100x2:x3, 105x2:x4)
Press: (60x8:x5)

[Rehband]

6 August 2008

Power snatch: (40x2, 50x2, 60x2, 62.5x2:x4)
Clean: (62.5x2, 80x2, 85x2, 90x2:x4)
Press: (60x2:x4)
Front Squat: (90x2:x7)

[Rehband]

8 August 2008

Snatch: (bar x 8, 40x2, 50x2, 60x2, 70x2, 75x2, 80kg x2:x 4)
Push Press: (80 kg x2:x4)
Romanian Deadlift (RDL): (110x2, 120x2, 125x2:x6)

[Rehband]

10 August 2008

Snatch: (bar x8,40x2, 50x2, 60x2, 70x2, 75x2, 77.5, 80, 82.5, 85, 87.5, 90, [glow=red,2,300]92.5[/glow], 95)
C&J : (95, 100, 105, 110, 110)
Training total 197.5
Front squat: (110, 110x2:x2, 120, 120x2:x5)

New snatch PR, had nothing left in me for C&J afterwards, did an extra double in front squat for penance.

[thebruce]

Congrats on the PR. Pretty nice front squats too.

[Rehband]

Thanks Bruce,
Felt pretty good, but took a lot out of me not much left for C&J.
Cheers,
Al

[Rehband]

12 August 2008

Snatch: (bar x 8, 40,50,60, 70, 72.5)
C&J: (72.5, 80, 90)
Squat:(90x5, 110x2, 122.5x2, 132.5 x1:x4)
Snatch Pull: (90x1:x4)
Clean Pull: (115 x1: x5)

[McLifter]

Are you gearing up for another contest Al? The numbers are going up again aren't they?

Brock