After the first 8 weeks of training, I've been instructed to follow the same programming as the team's newest competitors, except I'm still only training with them 3 days/week. They've been training with the team for about 8 months now (5 days/week), but they're all skinny so we end up using about the same weight. I'll finish detailing weeks 6-8, and on Week 9 is when the team's programming starts.
Also, regardless of the number of the day on this journal, the only days I'm actually training in the gym are Mon/Wed/Fri. Those are the days that specify the duration of the training day.
WEEK 6
Day 5 (Duration 1hr45min)
1. Snatch - 55x3x3; 60x2x2; 65x2x2; 70x2x2; [additional attempts I was asked to take] 75x2 (failed last rep); 80x1x3 (missed the first 2 attempts)
2. Clean & Jerk - 60x3x3; 65x2x2; 70x2x2; 80x2x2
3. Back Squat - 90x3x3; 100x3x2; 110x3x2
Day 6 - Light hypertrophy
1. Shoulder hypertrophy - 4 x 8 reps
A1. Arnold Press, 20lbs
A2. DB Muscle Snatch, 20lbs
2. Forearms - 3 x 20 reps
B1. DB Wrist Curls, 20lbs
WEEK 7 - Different writing scheme... % (kg used) - reps, reps, reps... I was supposed to repeat this week for 3 consecutive weeks.
Day 1 (Duration 1hr40min)
1. Snatch
60% (55) - 3, 2
70% (62.5) - 3
80% (70) - 3, 2, 2, 3 (failed 1)
85% (75) - 2 (failed), 1, 2
2. Jerk
60% (62.5) - 3, 3
70% (75) - 2, 3, 2
75% (80) - 2, 2, 1, 2
80% (85) - 2, 1, 1
3. Front Squat
60% (70) - 6
70% (85) - 4
75% (90) - 3, 3
80% (95) - 2, 2
4. Snatch Pull
90% (80) - 3, 3
100% (90) - 2, 2
110% (100) - 2, 2
Day 2 - Light hypertrophy and 20min jump rope
Biceps/Triceps - 3 x 10 reps
A1. DB Curls, 25lbs
A2. Behind the neck DB Press, 35lbs
Day 3 (Duration 1hr)
1. Power Snatch
60% (55) - 2, 2
70% (62.5) - 2, 2
75% (67.5) - 2, 2
2. Power Clean
70% (75) - 2, 2
75% (80) - 2, 2
80% (85) - 2, 2
3. Clean Deadlift (used 120kg as 100%, but this is not an actual clean max)
90% (110) - 2, 3
100% (120) - 2, 2, 3
110% (132.5) - 2, 2, 1
Day 4 - Light hypertrophy
Chest hypertrophy - 3 x 8 reps
A1. DB Floor Press, 35lbs
A2. DB Incline Press, 25lbs
A3. DB Incline Chest Fly, 20lbs
Day 5 (Duration 1hr35min)
1. Back Squat
70% (100) - 2, 2
80% (110) - 2, 2
90% (125) - 2, 2
2. Snatch - last two %s were supposed to be 80% and 85%, but the coach decided to increase them
60% (55) - 2, 2
70% (65) - 2, 1
85% (75) - 2 (failed 1), 2
90% (80) - 1(F), 1(F), 1(F), 1, 1(F) [kept leaving the bar in front; got one though]
3. Clean & Jerk
70% (75) - 2, 1, 2
75% (80) - 1, 2, 2
80% (85) - 1, 2, 2
85% (90) - 1, 2, 2
4. Front Squat
70% (85) - 2, 2
80% (95) - 2, 2
85% (105) - 2, 2
Day 6 - Light hypertrophy
1. Chest hypertrophy - 3 x 8 reps
A1. DB Floor Press, 35lbs
A2. DB Incline Press, 25lbs
A3. DB Incline Press, 20lbs
2. Push/Pull - 3 x 10 reps
B1. Push-ups
B2. Chinese DB Row, 35lbs
WEEK 8
Day 1 (Duration 1hr35min)
1. Snatch
60% (55) - 3, 2
70% (62.5) - 3
80% (70) - 3, 2, 2, 3
85% (75) - 2, 1, 2
2. Jerk
60% (62.5) - 3, 3
70% (75) - 2, 3, 2
75% (80) - 2, 2, 1, 2
80% (85) - 2, 1, 1
3. Front Squat
60% (70) - 6
70% (85) - 4
75% (90) - 3, 3
80% (95) - 2, 2
4. Snatch Pull
90% (80) - 3, 3
100% (90) - 2, 2
110% (100) - 2, 2
Day 2 (Duration < 1hr)
1. Power Snatch
60% (55) - 2, 2
70% (62.5) - 2, 2
75% (67.5) - 2, 2
2. Power Clean
70% (75) - 2, 2
75% (80) - 2, 2
80% (85) - 2, 2
3. Clean Deadlift
90% (110) - 2, 3
100% (120) - 2, 2, 3
110% (132.5) - 2, 2, 1
Day 3 - Light hypertrophy
3 x 10 reps
A1. DB Curls, 25llbs
A2. Push-ups
Day 4 - Gym was closed because team was away in competition. Repeated Week 2's hypertrophy day, without the squats, at home.
1. Chest - 3 x 8 reps
A1. Floor Press, 95lbs
A2. DB Incline Press, 25lbs
A3. DB Incline Chest Fly, 20lbs
2. Biceps - 3 x 10 reps
B1. BB Curls, 55lbs
B2. DB Curls, 25lbs (used a bit of momentum in the last two sets)
3. Shoulders - 3 x 8 reps
C1. Behind the neck Press, 65lbs
C2. Lateral Raise, 10lbs
C3. Arnold Press, 20lbs
4. Upper back - 3 x 10 reps
D1. Chinese DB Row, 55lbs
WEEK 9 - Started training with the team's rookies
Day 1 (Duration 1:30)
1. Snatch Balance (weird variation) - 50x5; 60x5; 70x5 (had help on last 4)
2. Power Clean + Front Squat + Push Jerk - 70x5; 75x5; 80x3x2; 70x5
3. Snatch Pull - 70x3x2; 80x3x2; 90x3x2
Day 2 - Light hypertrophy
Push/pull - 3 x 12 reps
A1. Push-ups
A2. Chinese DB Row, 55lbs
Day 3 - Hypertrophy Day w/ cardio finisher (Duration 45min); rest = time it took to change the weight
1. Bench Press - 40x10; 50x8; 60x6; 70x4x2; 60x6; 50x8; 40x10
2. Press - 20x10; 25x8; 30x6; 35x4x2; 30x6; 25x8; 20x10
3. DB Curls (lbs) - 10x10; 20x8; 30x6; 40x4x2; 30x6; 20x8; 10x10
4. Behind the neck DB Press - 10x10; 20x8; 30x6; 40x4x2; 30x6; 20x8; 10x10
5. Cardio Circuit:
3min jump rope
10 Hang Power Snatches, 30kg
10 Hang Power Cleans, 50kg
Day 4 (Duration 1hr15min)
1. Muscle Snatch - 40x5; 50x5; 55x3x2 [need to practice it again; forgot proper form]
2. Jerk - 60x5; 70x5; 80x3x2
3. Back Squat - 110x5; 120x4; 130x3 (assisted; more on this later)
4. Clean Pull - 110x3x2; 120x3x2; 130x3x2
5. Cardio Circuit:
3min jump rope
10 Hang Power Snatches, 30kg
10 Hang Power Cleans, 50kg
10 Overhead Squats, 30kg
1min jump rope
*Note on the Back Squat:
I got pissed when, after I asked him to leave me alone with the bar, the coach insisted on assisting me after the bounce on the squat at 130kg. I wanted to see if I could do it by myself, but he didn't let me. I asked him why (because he does the same shit with all his lifters), and he told me that he did it to emulate what I'm supposed to be able to do once I can actually read and respond to the timing in the bar's flexion. He said no one in the gym knows how to ride the bounce on the bar in the squat, so he does it for them. I was still pissed.
Also, regardless of the number of the day on this journal, the only days I'm actually training in the gym are Mon/Wed/Fri. Those are the days that specify the duration of the training day.
WEEK 6
Day 5 (Duration 1hr45min)
1. Snatch - 55x3x3; 60x2x2; 65x2x2; 70x2x2; [additional attempts I was asked to take] 75x2 (failed last rep); 80x1x3 (missed the first 2 attempts)
2. Clean & Jerk - 60x3x3; 65x2x2; 70x2x2; 80x2x2
3. Back Squat - 90x3x3; 100x3x2; 110x3x2
Day 6 - Light hypertrophy
1. Shoulder hypertrophy - 4 x 8 reps
A1. Arnold Press, 20lbs
A2. DB Muscle Snatch, 20lbs
2. Forearms - 3 x 20 reps
B1. DB Wrist Curls, 20lbs
WEEK 7 - Different writing scheme... % (kg used) - reps, reps, reps... I was supposed to repeat this week for 3 consecutive weeks.
Day 1 (Duration 1hr40min)
1. Snatch
60% (55) - 3, 2
70% (62.5) - 3
80% (70) - 3, 2, 2, 3 (failed 1)
85% (75) - 2 (failed), 1, 2
2. Jerk
60% (62.5) - 3, 3
70% (75) - 2, 3, 2
75% (80) - 2, 2, 1, 2
80% (85) - 2, 1, 1
3. Front Squat
60% (70) - 6
70% (85) - 4
75% (90) - 3, 3
80% (95) - 2, 2
4. Snatch Pull
90% (80) - 3, 3
100% (90) - 2, 2
110% (100) - 2, 2
Day 2 - Light hypertrophy and 20min jump rope
Biceps/Triceps - 3 x 10 reps
A1. DB Curls, 25lbs
A2. Behind the neck DB Press, 35lbs
Day 3 (Duration 1hr)
1. Power Snatch
60% (55) - 2, 2
70% (62.5) - 2, 2
75% (67.5) - 2, 2
2. Power Clean
70% (75) - 2, 2
75% (80) - 2, 2
80% (85) - 2, 2
3. Clean Deadlift (used 120kg as 100%, but this is not an actual clean max)
90% (110) - 2, 3
100% (120) - 2, 2, 3
110% (132.5) - 2, 2, 1
Day 4 - Light hypertrophy
Chest hypertrophy - 3 x 8 reps
A1. DB Floor Press, 35lbs
A2. DB Incline Press, 25lbs
A3. DB Incline Chest Fly, 20lbs
Day 5 (Duration 1hr35min)
1. Back Squat
70% (100) - 2, 2
80% (110) - 2, 2
90% (125) - 2, 2
2. Snatch - last two %s were supposed to be 80% and 85%, but the coach decided to increase them
60% (55) - 2, 2
70% (65) - 2, 1
85% (75) - 2 (failed 1), 2
90% (80) - 1(F), 1(F), 1(F), 1, 1(F) [kept leaving the bar in front; got one though]
3. Clean & Jerk
70% (75) - 2, 1, 2
75% (80) - 1, 2, 2
80% (85) - 1, 2, 2
85% (90) - 1, 2, 2
4. Front Squat
70% (85) - 2, 2
80% (95) - 2, 2
85% (105) - 2, 2
Day 6 - Light hypertrophy
1. Chest hypertrophy - 3 x 8 reps
A1. DB Floor Press, 35lbs
A2. DB Incline Press, 25lbs
A3. DB Incline Press, 20lbs
2. Push/Pull - 3 x 10 reps
B1. Push-ups
B2. Chinese DB Row, 35lbs
WEEK 8
Day 1 (Duration 1hr35min)
1. Snatch
60% (55) - 3, 2
70% (62.5) - 3
80% (70) - 3, 2, 2, 3
85% (75) - 2, 1, 2
2. Jerk
60% (62.5) - 3, 3
70% (75) - 2, 3, 2
75% (80) - 2, 2, 1, 2
80% (85) - 2, 1, 1
3. Front Squat
60% (70) - 6
70% (85) - 4
75% (90) - 3, 3
80% (95) - 2, 2
4. Snatch Pull
90% (80) - 3, 3
100% (90) - 2, 2
110% (100) - 2, 2
Day 2 (Duration < 1hr)
1. Power Snatch
60% (55) - 2, 2
70% (62.5) - 2, 2
75% (67.5) - 2, 2
2. Power Clean
70% (75) - 2, 2
75% (80) - 2, 2
80% (85) - 2, 2
3. Clean Deadlift
90% (110) - 2, 3
100% (120) - 2, 2, 3
110% (132.5) - 2, 2, 1
Day 3 - Light hypertrophy
3 x 10 reps
A1. DB Curls, 25llbs
A2. Push-ups
Day 4 - Gym was closed because team was away in competition. Repeated Week 2's hypertrophy day, without the squats, at home.
1. Chest - 3 x 8 reps
A1. Floor Press, 95lbs
A2. DB Incline Press, 25lbs
A3. DB Incline Chest Fly, 20lbs
2. Biceps - 3 x 10 reps
B1. BB Curls, 55lbs
B2. DB Curls, 25lbs (used a bit of momentum in the last two sets)
3. Shoulders - 3 x 8 reps
C1. Behind the neck Press, 65lbs
C2. Lateral Raise, 10lbs
C3. Arnold Press, 20lbs
4. Upper back - 3 x 10 reps
D1. Chinese DB Row, 55lbs
WEEK 9 - Started training with the team's rookies
Day 1 (Duration 1:30)
1. Snatch Balance (weird variation) - 50x5; 60x5; 70x5 (had help on last 4)
2. Power Clean + Front Squat + Push Jerk - 70x5; 75x5; 80x3x2; 70x5
3. Snatch Pull - 70x3x2; 80x3x2; 90x3x2
Day 2 - Light hypertrophy
Push/pull - 3 x 12 reps
A1. Push-ups
A2. Chinese DB Row, 55lbs
Day 3 - Hypertrophy Day w/ cardio finisher (Duration 45min); rest = time it took to change the weight
1. Bench Press - 40x10; 50x8; 60x6; 70x4x2; 60x6; 50x8; 40x10
2. Press - 20x10; 25x8; 30x6; 35x4x2; 30x6; 25x8; 20x10
3. DB Curls (lbs) - 10x10; 20x8; 30x6; 40x4x2; 30x6; 20x8; 10x10
4. Behind the neck DB Press - 10x10; 20x8; 30x6; 40x4x2; 30x6; 20x8; 10x10
5. Cardio Circuit:
3min jump rope
10 Hang Power Snatches, 30kg
10 Hang Power Cleans, 50kg
Day 4 (Duration 1hr15min)
1. Muscle Snatch - 40x5; 50x5; 55x3x2 [need to practice it again; forgot proper form]
2. Jerk - 60x5; 70x5; 80x3x2
3. Back Squat - 110x5; 120x4; 130x3 (assisted; more on this later)
4. Clean Pull - 110x3x2; 120x3x2; 130x3x2
5. Cardio Circuit:
3min jump rope
10 Hang Power Snatches, 30kg
10 Hang Power Cleans, 50kg
10 Overhead Squats, 30kg
1min jump rope
*Note on the Back Squat:
I got pissed when, after I asked him to leave me alone with the bar, the coach insisted on assisting me after the bounce on the squat at 130kg. I wanted to see if I could do it by myself, but he didn't let me. I asked him why (because he does the same shit with all his lifters), and he told me that he did it to emulate what I'm supposed to be able to do once I can actually read and respond to the timing in the bar's flexion. He said no one in the gym knows how to ride the bounce on the bar in the squat, so he does it for them. I was still pissed.
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