LIVE STRONG & PROSPER

JANUARY 2009 JOURNEY INTO OLYMIC WEIGHTLIFTING TRAINING

2009-01-02T18:42:00.000-08:00

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

2008-12-31T21:06:00.000-08:00

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

2008-12-17T20:50:00.000-08:00

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

2008-12-15T20:12:00.000-08:00

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.)

2008-12-13T22:31:00.000-08:00

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.

2008-12-10T19:55:00.000-08:00

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

2008-12-09T22:48:00.000-08:00

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.

LOG BAR

2008-12-06T15:42:00.000-08:00

FRI DEC. 5
Log Bar Speed Bench Press 10 x 5 @ 60% or 155 lbs.
(30 sec. between 5's)

Log Bar Incline Press in the power rack 3 x 8 215 lbs.

Olympic bar Military Press in the power rack off pins 3 x 3 @ 90% or 215 lbs.
(Barely....These sucked. My shoulders and triceps were dead from the Log Bars. Push Presses at best!)

Dumbbell 1 Arm Laterals 3 x 8 each 80 lbs.
Dumbbell 1 Arm Front Raises 3 x 8 each 55 lbs.
(Did these 1 side at a time to also work the stabilizer obliques muscles in my sides to balance while doing the 1 arm at a time with a heavy weight.)

Smith Machine Speed Squats 10 x 5 225 lbs.
(30 sec. between 5's)

Switched things up a lot today to make it interesting going into the second month of the training cycle.

2008-12-04T19:39:00.000-08:00

Thurs. Dec. 4th

Did a quick dynamic warm up complex with the empty 45 lbs. bar.
Pull to Knees
Jump Shrugs
Cleans
Olympic Style Front Squats
x 10 each.

Deadlift 3 x 8 (89%) or 345 lbs.(Had a false start not in the right groove but found my sweet spot and got it easy! Deadlifts going awesome lately.)

Assistance:
Plate Rows to train for stone lifting 45, 90, 135, 145, 160 x 5
(Thought I was going to $#!+ out my spleen on the last 2 sets.)
170 lbs. x 1 (Good! Just got 1 rep but good.)

Stiff Legged Deadlifts 4 x 8 80% or 340 lbs.

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

( Don't like this version, I don't get the same feel from it. Too easy compared to a bar or dumbbells. But gym was busy so I couldn't get into a power rack.)

2008-12-03T22:01:00.000-08:00

SUN. NOV. 30THI was in Brampton this weekend doing the HUMAN PERFORMANCE SYMPOSEUM for my points to update my PT certification with CPTN.
Speed training for sports and Learning the Power Clean and Olympic Lifting. (4 hours each mostly practical doing lifting and speed drills and plyometrics)At Sheridan College, nice gym there. Small but very impressive. Some different equipment specific to improving speed or jumping, sprinting that measures how much power you can put out.So a HUGE!! Dynamic Effort day of sorts.

TUES. DEC. 2
Squats went 5 x 5 getting up to 375 lbs. x 5 x 2 sets this time and was heavy but better than last week.

Leg Press and Toe Raise on the Leg Press 1 x 100 with 6 plates a side like a superset.

Stiff Legged Deadlifts 1 x 8, 5, 5 (315, 335, 365 lbs.)

Low Cable Reverse Hypers 2 x 25 (100, 150 lbs. )

WED. DEC. 3
Bottom Position Bench Press. 8 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 8-10 reps 80% or 225 lbs.

Dips 3 x 15 (Bodyweight)(Wanted to do weighted but chain on the belt was too short!)
Wasn't happy with them. Got nothing out of it.

Penta Broad Jumps (Plyos) 2 x 5
(2 sets of 5 reactive broad jumps.)

2008-11-28T22:24:00.000-08:00

FRI. NOV. 28
Deadlift 1 x 9, 11, 11 (86%) or 335 lbs.

Assistance:
Plate Rows to train for stone lifting 45, 90, 135, 145 x 5
170 lbs. *MISS*
Stiff Legged Deadlifts
315 x 8
335 X 5
365 X 5

Shrugs Behind the Back
475 x 8
495 x 5
540 x 5

Reverse Hyperextension with low Cable crossover cable attached to a dip/chin up belt around my feet. (Just trying these and they worked well.)
http://www.youtube.com:80/watch?v=d9Copfwwzm4

-JEFF

SPEED DAY

2008-11-27T22:02:00.000-08:00

MON. NOV. 24TH
Squats went 4 x 5 getting up to 375 lbs. x 5 HARD! I had to get the reps done before I blew up and went out. Went for another set with the 375 lbs. but NO WAY!

Leg Press and Toe Raise on the Leg Press 1 x 100 with 6 plates a side like a superset.
Stiff Legged Deadlifts 4 x 8 on smith machine.
Low Back Machine in the circuit training area 2 x 25 with 160 lbs.

TUES. NOV. 25TH JUIJITSU 90 min.

WED. NOV. 26
Bottom Position Speed Squat 5 sets of 2. 60% 245 lbs.
Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 10 sets x 3 reps 50% or 160 lbs.
Bottom Position Close-grip Bench Press 10 sets x 3 reps 50% or 135 lbs.

(Still fighting a cough and sore throat and just didn't feel like going heavy today. Made it a Dynamic Speed day so I could get a good work out without going heavy and productive.)

Dips 3 sets 15 reps.

THUR. NOV. 27TH JUIJITSU 90 min.

AT GOODLIFE FITNESS BARTON ST., E.

2008-11-22T20:11:00.000-08:00

SAT. NOV. 22ND
Speed Bottom Position Bench Press 60% or 195 lbs. 10 x 5
(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack: 3 x 8 90% or 265 lbs.
(Heavy but it just kept going up and up so I'm happy with that. Try to go up next time and see.)

Speed SAFETY Squats 10 x 5 225 lbs.(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 3 X 8 95 lbs. a side (Fealt Great! Going up next time.)

1 Arm Dumbbell Laterals Raises 3 x 8 75 lbs. holding onto the rack with the other hand.
(I liked these...got them from a Tom Platz training video on the net.)
supersetted with....
Dumbbell Front Raises 3 x 8 55's lbs.

Reverse Hyperextensons 2 x 20 (no weight) laying upsidedown on the hyperextension bench.(Just wanted to play with this exercise and find a way to do it in the gym without a real Reverse Hyper machine.)

UPDATES

2008-11-21T23:10:00.000-08:00

WED.NOV. 19
Speed Squat 5 sets of 2. 60% 365 LBS.
(Smith machine as the squat rack was taken and gym was busy. CRAP! )

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

Bottom Position Bench Press. 5 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 5 sets x 8-10 reps 80% or 225 lbs.

(Didn't get as good a work out today very rushed and really ran out of time.)
Dips 3 x 5 (90, 135, 180 lbs.)

THURS. NOV. 20 JUIJITSU 1 hr.

NOV. 21
Deadlift 1 x 13, 11, 13 (82%) or 320 lbs.

Assistance:Plate Rows to train for stone lifting
45, 90, 125, 135, 145, 160 x 5
(Really killed these today! Went for 170 lbs. and just tipped it.)
Stiff Legged Deadlifts 315 x 8
Shrugs 475 x 8
500, 540 x 5

(Time was a factor again tonight.)

2008-11-18T21:52:00.000-08:00

MON. NOV. 17TH
www.phoenixancaster.com

Squat 5x5 (135, 225, 315 X 5, then 365 x 2 x 5)
(First 5 were heavy and after I adjusted myself under the bar I was able to stand up with it comfortably. Nearly lost the bar backwards on the last rep of the second set of 5 on the last rep. But sat down riding with the bar setting it on the pins under control. A controlled crash really. I think I went too back on my heels.)

Leg press 1 set of 100 reps 6 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 6 plates a side

Stiff Legged Deadlifts 4 x 8 80%

Stability Ball Roll outs 2 sets of 25.

NOV. 18 JUIJITSU 90 min. www.hsma1.com

2008-11-16T23:54:00.000-08:00

SAT. NOV. 16
Speed Bottom Position Bench Press 60% or 195 lbs.(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack:3 x 3 265 lbs.

Speed Bottom Position Squats 10 x 5 225 lbs.(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 1 x 8, 8, 4 95 lbs. a side

Dumbbell Laterals Raises 3 x 8 70's lbs. or 80%
supersetted with....
Dumbbell Front Raises 3 x 8 50's lbs. or 80%

2008-11-14T17:53:00.000-08:00

NOV. 14TH
Deadlift 3x 15 (78%) or 300 lbs. (RAW No belt or straps or suit, Easy.)

Assistance:Plate Rows to train for stone lifting 45, 90, 125, 135, 145 x 5
(Tried 155 but jammed my finger under the stack :( That hurt!)

Stiff Legged Deadlifts on smith machine
315 x 8
335, 365 x 5
Shrugs Behind the Back:
475 x 8
500, 530 x 5
(These fealt really tough at this point in the work out)

-JEFF

2008-11-12T17:45:00.000-08:00

NOV. 11TH JUIJITSU 90 min. (Striking)

NOV. 12TH
SAFETY SQUAT Speed Squat 5 sets of 2. 60% 335 LBS.
(LOVE THESE so if I'm at the GOODLIFE on Barton I'll use these in my Squat work out. )

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

Bottom Position Bench Press. 8 sets x 8-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 8-10 reps 80% or 225 lbs.
(The first 2 supersets sucked and fealt really awkward. Once I found the groove and woke up it was good.)

Dips 5 x 15 (Bodyweight)

Triceps were done and as I type this I'm starting to get the dalayed onset soreness in the chest and legs. Especially tomorrow morning!

BANDS

2008-11-11T10:20:00.000-08:00

MON. NOV. 10TH
One of the guys at the gym uses the jump stretch bands for squats and deadlifts and military presses as well as just range of motion exercises with the mini ones.
Looking at them for myself and when I get a new shed and home training set up within the next year. So he said that he'd bring them in for me to try first. (Green and Purple ones) and they are cool!
Used the purple ones for Bottom Squatting and deadlifts today.
Got up to 315 lbs. plus the purple "light" bands tied around 2 100 lbs. dumbbells.
135, 225 x 5 then 315 x1 (the first attempt at 315 with bands I got totally buried! Then reset and did it.) 315 x `1
Took the bands off and did 315 lbs. again but x 5 Then 355 lbs. x 2 x 5
(Good I didn't know if I'd get a second set at 355 lbs. after all this so far.)

Got up to 275 with the purple band in Deadlifts x 8. I might've had another set in me with maybe 10 or 20 lbs. but don't know if I'd get 8 reps then.
http://asp.elitefts.com/qa/default.asp?tid=101&__N=Band%20Exercises

You have to fight the down phase from pulling you back down as well as up. Like HUGE physiotherapy bands. Very interesting and fun.
We were laughing about it like when the tension really hit it was like HOLY SHIT! ARRRRGH! all of a sudden.
"Hey that one looks kinda frayed, but it'll probably be ok."
"Yeah? I hope so and it doesn't SNAP! off on the one side when I stand up with this or in the middle pulling the bar off the floor!"

It would take A LOT to snap one though.
Light (purple):
Average (green):
Strong (blue):
300-500lb 1rm: Light band
500-750lb 1rm: Average band
750+ 1RM: Strong band

Tried Good Mornings with the purple and green one and that's a good one.
We used to use bands like that in armwrestling training but not for things like the powerlifts.
Stability Ball Roll Outs 2 x 20
Leg Press 1 x 100 with 6 plates a side.
DB Farmers Walk 100 lbs. each.

2 A DAY

2008-11-08T20:52:00.000-08:00

SAT. NOV. 8TH JUIJITSU 90 min. A.M.

P.M.

Speed Bottom Position Bench Press 60% or 195 lbs.

(30 sec. approximately between sets)

Bottom Position Inc. Bench Press in the power rack:

1 x 8, 4, 3 80% or 265 lbs.

Speed SAFETY SQUATS 10 x 5 225 lbs.

(30 sec. approximately between sets)

HAMMER STRENGTH ISO Lateral Shoulder Press 3 x 8 90 lbs. a side

Dumbbell Laterals Raises 3 x 8 70's lbs. or 80%

supersetted with....

Dumbbell Front Raises 3 x 8 50's lbs. or 80%

Fun Day.

Deadlift

2008-11-07T17:31:00.000-08:00

THUR. NOV. 6TH JUIJITSU 1 hr.

FRI. NOV. 7TH
Deadlift day
3 x 20 at 75% 1RM Deadlifting EASY!! (295 lbs.)
Wk. 1 of an 8 Week Deadlift Cycle (3 x 16 -20 reps)

Shrugs using that lying HAMMER STRENGTH Chest Press machine.
(I like that one instead of doing flat dumbbell press)
Anyway,
180 a side for a set of 8
190 a side for 5
205, 215, and then 225 a side for 5
Too easy on the machine and that pretty much filled it up with 5 45's a side.

Stiff Legged Deadlifts 335 x 8 and 365 x 5
(Harder than I expected! Will start lighter and get the 2nd set of 5)

Stone lifting for reps when I got home. Each for as many as I could heaviest to lightest in my yard. 3 sets/3 stones
(2 things, my back and hamstrings probably already hammered from the deadlifting stiff leggeds and/or I have done any stone lifting training conditioning for a couple monthes so I'm not as good right now.)
Good enough day though.

2008-11-05T22:48:00.000-08:00

NOV. 4 Light Juijitsu 1 hr.

NOV. 5
Bottom Position Speed Squat 5 sets of 2. 60% 245 lbs.
Zercher Squats 8 x 3 225 lbs.
(30 sec. approximately between sets)

Bottom Position Bench Press. 8 sets x 3-10 reps 80% or 265 lbs.
supersetted with
Bottom Position Close-grip Bench Press 8 sets x 3-10 reps 80% or 225 lbs.
(This killed me!)

Dips 3 sets 5-10 reps.
(with 90, 135, then tried 180 lbs. around my waist. The 180's were really cheap short reps. I need to try the Dips first in the routine so I'm 100%)

This is probably going to be the toughest day of all!

BACK TO WORK!

2008-11-03T20:10:00.000-08:00

I took 2 monthes and did some bodybuilding type training based on the old ICOPRO program for the early 90's with DR. SQUAT Fred Hatfield. www.drsquat.com

But using things like thick bars, log bar, kettlebells, woodcutter type moves for abs, Abs with extra weight.....Then took a total rest week. (Needed that!)

Now today back at it and fealt GREAT!Based on the Brian Schoonveld interview here. http://www.marunde-muscle.com/forum...read.php?t=8458
Looked interesting to try.

Squat 5x5 (135, 225, 315 X 5, then 345 x 2 x 5)
(Fealt good and can go up next week.)

Leg press 1 set of 100 reps 6 plates a side
Superset with
Leg press Calf Raises 1 set of 100 reps 6 plates a side

Stiff Legged Deadlifts 4 x 8 80% (Done raw, no belt, no straps)

I liked this leg day.

Stability Ball Roll outs 2 sets of 25.

LAST DAY

2008-08-30T11:18:00.000-07:00

SAT. AUG. 30TH
Redid Deadlifts again from Wednesday. 135 x 5
225 x 3
315, 365 x 1
385 lbs. #MISS#
(Same result as Wed.)
My back is shot at this point. I should be hitting new maxs this week but am feeling really burned out other than the Log Incline Pressing on Monday!

Speed Squats (HATFIELD SAFETY SQUATS)
5 X 2 @ 50% 275 LBS.
5 X 2 @ 60% 335 LBS.OK

EZ Bar Barbell Curl
115 x 5
135 x 3
165, 185, 205, 225, 235 x 1

Crunches no weight 5 minutes as many as I could do.

Didn't have anything left for stone lifting.

(I think here a 6 month training macro cycle is too long and same as last year I peak at about the end of month 4 or start of month 5. Kind of anti climactic here. But I think after I've recovered and some lighter training the true results will show as right now I'm beat up from training so hard and heavy for so long.)

2008-08-29T19:10:00.000-07:00

Wednesday's work out (Deadlifts) isn't even worth posting it was so pathetic and scrambled and unfocused. Had no motivation atall. :(

THURS. AUG. 28TH JUIJITSU 1 hr. class

FRI. AUG. 29TH
DYNAMIC EFFORT PRESSING
Incline Barbell Press in the power rack: 10 x 3 @ 60% 1RM or 175 lbs.
(30 sec. between 3's)

45 lbs. Plate Raises 3 x 10
alternating with.....
Wide Grip Pull ups 3 x failure with bodyweight only.

Cable Crunch 150 lbs. stack then 80 lbs. til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.