COMING NOV. 20TH

http://www.definingedge.blogspot.com/

See NOV. 12TH post!
Somehow the direct link didn't want to work. Gremlins!
Please scroll down til Nov. 12th and support my friend Krista's site.
THANKS!

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