doit's Training Log

[doit]

Workout A - 04.07.2009

Squat - 60kg - 5/5/5/5/5
Bench Press - 42,5kg - 5/5/5/5/5
Inverted Rows - 7/3/1
Dips - 9/6/6
Reverse crunch - 12/12/12

Changed push-ups to dips.

[doit]

Workout B - 07.07.2009

Squat - 62,5kg - 5/5/5/5/5
Overhead Press - 40kg - 4/3/2/2/3
Deadlift - 60kg - 1x5
Pull-Ups - 9/8/6
Prone Bridges - 3x30sec

[doit]

Workout A - 09.07.2009

Squat - 65kg - 5/5/5/5/5
Bench Press - 45kg - 5/5/5/5/5
Inverted Rows - 7/3/1
Dips - 13/11/11
Reverse crunch - 12/12/12

Slow progress on IR =/

[doit]

Workout B - 11.07.2009

Squat - 67,5kg - 5/5/5/5/5
Overhead Press - 40kg - 5/4/3/2/3
Deadlift - 62,5kg - 1x5
Pull-Ups - 11/9/5
Prone Bridges - 3x30sec

3 stalls on OHP =/ deloaded next workout.

[doit]

Workout A - 14.07.2009

Squat - 70kg - 5/5/5/5/5
Bench Press - 47,5kg - 5/5/5/5/5
Inverted Rows - 7/3/2
Dips - 13/8/6
Reverse crunch - 12/12/12

[doit]

From 14.07.09 untill now I have been doing Olympic Weightlifting preparing for a weightlifting competition, consisting of exercises like:
Clean and jerk
Snatch
Power Clean
Squat & Front Squat
and more.

Vacation in Mallorca 24. july - 7. august

After the weightlifting im ready for more squats, deadlift and bench! Want to join the StrongLifts Olympics.

[doit]

Olympic Weightlifting competition tomorrow morning.
Will post the outcome in the log.

[atypical1]

Best of luck!

james

[doit]

thanks! appreciate it

[doit]

Olympic Weightlifting Competition - 22.08.2009


Weight in: 59,58kg BW

Clean and Jerk - 1x55kg / 1x60kg / 1x65 - 109,10 Points
Snatch - 1x40kg / 1x44kg / 1x48kg New PR - 120,85 Points

Total Kgs: 113kg Total Points: 167,12


Athletics

40m Sprint: 6.06 Seconds - 156.00 Points
Three-Jump: 8.08 meters - ?
Im not sure on the name(Throwing a 5kg Metal Bar as far as you can backwards): 9.80 meters - 164.48 Points


Im happy with result, was hoping for PR in Clean and Jerk too but a minor injury in the arms prevented it. Im not sure what the injury came from, but it hurted to extend at the press when having alot of weight on the bar.
Still, this is my first time competing in a weightlifting competetion since 2005 and my technique is still way off compared to what is was back then, so now im just looking ahead where i will be in time.

[atypical1]

Great job on the PR!

Are you going to keep competing!

james

[doit]

Thanks! I am going to keep up competing aside with powerlifting.

But I think I will continue with oly. weightlifting for 4 weeks more when the Norwegian Championship in Weightlifting is held and start with the powerlifting after that.
I will also probably get Power cleans into my program on a way or another, so the program is modified to progress well on the oly. weightlifting front too.

I am really not sure how both powerlifting and oly. weightlifting will progress this way but I wont find out without trying.

[doit]

Workout - 25.08.2009

Except for the o-lifting today, I did test my 1RM in the bench since I got so hyped with the bench challenge here on the forum, and over all my expectations I did get a New PR and benched 1xBW, a 5kg jump from my last PR that was 55kg.

Bench Press: 1x60kg - New PR

Pretty happy with the workout. Now I am curious where my squat will begin to stall, or if I can progress all the way to 1.5BW without stalling.
I have gained a good confidence on bench and overhead press with the current results, which is motivating me enormously.
The squat and deadlift is not near heavy yet so I have expectations to get far with beginner gains.

[doit]

Workout - 27.08.2009

Since im pretty much polishing my technique on clean&jerk and my snatches, the workout isnt as hard as it use to be.
So I decided to do a 1RM test on the OHP, even though I have some tight tendons after overworking my wrists, which annoys on the press.
I feel the tendon from my hand up to the shoulder when I press, some pain but its a lot better than my previous workout.

OHP: 1x42,5kg - New PR

[Glahn]

Congrats on your new PRs What is your workout routine towards the championship?