JANUARY 2009 JOURNEY INTO OLYMIC WEIGHTLIFTING TRAINING

Based on an article in MILO on the Bulgarian, formerly Eastern Bloc team training methods.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1282%2D12%2E4


Power/Speed JAN. 2009
DAY 1
Log Cleans or Clean & Press 2’s, 1’s (65 % til 90 %)
Jump Shrugs 2’s, 1’s (45, 65, 95, 115, 135 lbs.)
Thick Bar Deadlifts 2’s, 1’s (65 % til 90 %)
then down 10 kg x 2 – 3, then down 10 kg x 2 – 3 again.)



DAY 2
Front Squats 3’s, 2’s, 1’s (65 % til 90 – 95% then down 10 kg x 2 – 3, then down 10 kg x 2 – 3 again.)
Snatch High Pulls 2’s, 1’s (65 % til 90 – 95%)
Push Press 2’s, 1’s (65 % til 90 – 95%)
Squats 3’s, 2’s, 1’s (65 % til 90 – 95% then down 10 kg x 2 – 3, then down 10 kg x 2 – 3 again.)

DAY 3
REPEAT DAY 1 (Work up to 80 - 85% only)

DAY 4
REPEAT DAY 2 (Work up to 80 - 85% only)

CHRISTMAS HOLIDAY

SAT. DEC. 20TH Got snowed in on Friday so I did a combo work out of the 2 days.

Deadlifts 3 x 6 @ 96% 1 RM 375 lbs.
(Went really nicely although starting to get into heavy territory. )

Speed Floor Presses 10 x 5 @ 195 lbs.
Speed Squats Safety Squats 10 x 5 @ 225 lbs.
(30 sec. inbetween)
Military Press 3 x 3 215 lbs. (Sucked!)
Shrugs 8, 5 (470, 490 lbs.)

Zercher Squats 8 x 3 225 lbs.

Snow was getting bad so got out while the getting was good at this point.

MON. DEC. 22ND
Bottom Position Squats
135, 225, 315 x 5
405 x 1
(Wanted 5 with the 405 but rack was different than normal training at the gym back home on holidays and it was heavy too anyway.)

Stiff Legged Deadlifts 4 x 8 @ 80% 340 lbs.
Leg Press 1 x 100 7 plates a side
Leg Press Calf Raises 1 x 100 7 plates a side

Back Extensions Machine 2 x 25 160 lbs.

CHRISTMAS EVE DAY
Bottom Position Bench Press in the rack 8 x 3 - 10 @ 275 lbs.
Supersets with
Close Grip Bottom Position Bench Press in the rack 8 x 3 - 10 @ 235 lbs.
(Reps anywhere between 3 - 10 and went heavier since it was the last time in the training cycle.)

Tricep Dips 3 x 15 (Bodyweight)

Bottom Position Squats 2 x 5 245 lbs. 60%
(30 sec. inbetween)

Zercher Squats 8 x 3 225 lbs.
(30 sec. inbetween)

DEC. 26TH Was supposed to Deadlift. Bombed out and went home.

DEC. 27TH Back in Hamilton.....
Deadlifts 4 x 1 385 lbs. 100 % 1RM (WHAT I WAS SUPPOSED TO ON THE 26TH!!)
(The point of the program was to do 3 - 4 reps a set with your 100% max and I did it even though just 1 set. Doesn't matter.)

Plate Rows
45, 90, 135 x 5
180 x 3 GOOD!!

Stiff Legged Deadlifts
310 x 8
330 x 5
370 x 5

Shrugs on HAMMER STRENGTH Chest Press Machine
4 45 lbs. plates a side x 8
5 45 lbs. plates a side x 5
6 45 lbs. plates a side x 5

SPEED DAY

TUES. DEC. 16TH
JUIJITSU

WED. DEC. 17TH
Log Bar Bottom Position Bench Press:
10 x 3's @ 50% with 30 sec. approximately between sets

Close Grip Log Bar Bottom Position Bench Press:
10 x 3's @ 50% with 30 sec. approximately between sets

Speed Zercher Squats 8 x 3 @ 225 lbs.
30 sec. approximately between sets

Bottom Posion Speed Squats 5 x 2 245 lbs.
30 sec. approximately between sets

Smith Machine Push ups instead of Dips 95, 135, 155 lbs. x 5

SQUATS AND DOGS

DEC. 15TH

Squat 5x5 (135, 225, 315 ,395 )
(Lost the 395 at the top on the first lift. Reset under the bar a couple times and found the centre of gravity and threw my head back and looked up almost exagerated but I GOT THAT @#!%er this time! YAAAAAAA!!!!!! First 1 was BRUTAL , slow and heavy and keeping balance from going forward again. But once I got up I set and found the groove. Still heavy but a lot smoother. Heavier than I've gone in over a year! 405 lbs. has been my 1RM with a spotter since then. )


Assistance:
Leg press 1 set of 100 reps 7 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 7 plates a side
(Burn outs! Blew up.)

Stiff Legged Deadlifts 4 x 8 80%
Stability Ball Roll outs 2 sets of 20.

(Had to hurry to get home to take the dog outside before he bursts.)

THUR. DEC. 11
JUIJITSU 1 hr.

FRI. DEC. 12
Deadlift day 3 X 7, 1 X 5 @ 93% 1RM
(3rd set of 7 sucked so my training partner made me do another set at that weight. But the weight for the first two sets was easier than I thought it was going to be.)

Shrugs 1 x 8, 5, 5 (475, 495, 540 lbs.)
(Fealt really heavy!! WOW!)

Smith machine Stiff Legged Deadlifts 315 x 8 and 335, 365 x 5
(Back was burning after these.)

Short on time so no plate rows or stone lifts.

WED. DEC. 10

Plyometrics Penta Jumps 2 x 5 Standing Broad Jumps.
(Time saver but still effective.)

Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Log Bar Bench Press. 5 x 8 - 10 reps 80% or 265 lbs.
supersetted with
Bottom Position Log Bar Close-grip Bench Press 5 x 8 - 10 reps 80% or 225 lbs.
(These were heavy and fealt a lot harder than normal olympic bar benching. I got 5 sets of each out of 3 - 10 sets and was done!)

Bodyweight Dips 3 x 15

SQUAT DAY

MON. DEC. 8
Bottom Position Squats:
135, 225, 315 x 5,
385 x 2 x 5
(Going up and up. Going really well, hoping for the carry over to my Deadlifts. 1st set came up awkward but I saved it and kept with it. Second set at 385 was right and went up a lot smoother.)

Leg Press 1 x 100 (upped it to 7 plates a side. Hard but got it!)
Toe Press Calf Raises 1 x 100 (upped it to 7 plates a side.)
Ab Wheel Roll outs 2 x 25
Stiff Legged Deadlifts (smith machine) 4 x 8 @ 80%

TUES. DEC. 9
JUIJITSU 90 min.