Lift Weights.

September 14, 2011

“Squat it, press it, pull it, you’ll be alright.  Because if you don’t have a plan, you don’t have a goal, what the hell you care about sets and reps for?”

GOALS:

1) Snatch 150/ Clean and jerk 180.  In a meet.  On the same day.

2)  Front Squat 220/Back Squat 250.

3) Additional artistic goals that I will write more about later as they unfold.

PLAN:

I am officially back in action this week.  Training has and will continue to be slightly more organized than it has been in the past.  I will continue to train an average of 9 sessions a week, twice a day on M,W,F and once on T,TH,S.  Morning workouts on M,W,F will  be my time to practice any accessory lifts (such as pulls and presses) and will be generally used to prepare me for my evening workouts.  Evenings on M and W (at least for the time being) will be used to practice ONE of the lifts.  This is different than what I’ve done in the past.  I’ve always practiced both lifts in the evenings on M,W,F.  But I’m planning on using these nights to hit a certain number of attempts at a certain weight to practice the full versions of the lifts.  Like I said before, mornings will be used to practice any variations (such as hang, pause, power, or from the blocks) that I think I need to work on.  Fridays will remain generally the same as those have always been used as my day to max on both the lifts during the 2nd session.  T and TH will be my squat days as well as when I practice the power variations of both lifts (light).  My knees are killing me at the moment, so I will have to modify the squats for the time being or just not do them all together.  Saturdays will be an additional squat day and I’ll play it by ear if I want to do anything else.

Here’s what I’ve been doing the last couple days.

WORKOUTS:

MONDAY (MORNING)

Snatch pulls off the blocks: sets of 5 all the way up to 140kg, 3×5 at 140.

Power cleans: light.

Light positional work for the cleans: (Like pulling a weight off the ground and pausing at the knee and then at the hip.)

Press: 110 for a single.

MONDAY (EVENING)

10 snatches at 110kg.

GHR: 5×8

TUESDAY (EVENING)

Power variations: (light)

Attempted to squat.

WEDNESDAY (MORNING)

Clean pulls: (from floor, from knee, from floor, from knee) 3×4 at 160.

Power snatch: (light).

Rack mobility.

Pull-ups and miscellaneous.

WEDNESDAY (EVENING)

10 clean and jerks at 130.  This sucked.

Miscellaneous kettlebell stuff.

Now for some entertainment.

I’m not too powerlifting savvy outside of what the Team ST guys are doing, but Justin posted something about Jim Wendler the other day.  I became interested in his yokes and looked up some of his videos.  His thoughts on programming, planning, and goal setting mirror my own.

And I love his thoughts on the internet.  Couldn’t agree more.

He kinda reminds me of a powerlifting version of Max, who actually does some powerlifting these days.

3 Responses to “Lift Weights.”

  1. Terri with a heart over the "i" said

    I’m a relatively recent 5/3/1 (Wendler’s progression scheme) convert, and focusing on one lift per day has really worked for me.

    Hopefully focusing each session on a single lift will work just as well for you. It’s a methodology I’ve really bought in to.

  2. Brian said

    good stuff man!

    I was reading an article recently with one of the OTC athletes, he said they have been training 2x MWF, and 1x T, Th, Sa:

    Snatches in the AM, C&J in the PM on MWF, then squats, powers, and accessories on T, Th, Sa.

    Also interesting was that lifts are from high blocks M, low blocks W, and floor F (only one day from the floor per week!)

  3. Joshua Cline said

    I have been a Wendler follower for about a year now. I go as Jim Wendler goes. I have been doing 5/3/1 variations and have gotten bigger and stronger than ever in my life,(and Im naturally fucking big). I just switched to Mass Mad Simple by Dan John and in only one week I have exploded with growth, my wife commented and she never does that (its based on 5/3/1 methodology) I have 5 more weeks of pain to go but it will be worth it.

    See it, plan it, do it.

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