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-   -   Glight's Olympic lifting focus log (http://forum.e46fanatics.com/showthread.php?t=902750)

Glight 02-10-2012 05:34 PM

Glight's Olympic lifting focus log
 
I've had plenty of different logs on here for different programs I've tried with varying success so I figured I would start another one since all the regulars are doing it right.

Current / goal (where applicable)
Age - 30
Height - 5'10"
Weight - 208 / 190
Deadlift - 465 / 505
Back squat - 415
Front squat - 305 / 355
Overhead squat - 220 / 275
Power clean - 245 / 275
Squat clean - 255 / 305
Jerk - 245 / 285
Press - 190 / 215
Bench - 305
Snatch - 180 / 225

I'll start logging my daily workouts in the next post.

Goal is to get better at Olympic lifting, get a bit leaner, and maintain / improve conditioning.

Glight 02-10-2012 05:37 PM

2.10.2012 34 degrees in garage. Heater for a bit.

Snatch pulls (power snatch if high enough)
5x95 all ps
5x115 all ps
5x135 all ps singles
5x155 all ps singles
5x175 power snatched the first one for a pr. All the rest just pulls.

Thrusters
5x95
5x115
5x135

Squat clean thrusters
5x155
3x175

Hspu
5, 6, 9! Pr. No idea where that came from. My increased focus on pullups, ohs, and thrusters lately must be helping

5:00 as many reps as possible of 165lb squat clean thrusters - 23 pr. 21 last time. Last time was fresh too this this progress is encouraging.

Will post video in a minute.

B_Cyrus 02-10-2012 05:37 PM

those are excellent numbers for your height and weight.

Glight 02-10-2012 05:38 PM

Video:

http://www.youtube.com/watch?v=Wc-3S...e_gdata_player

Glight 02-10-2012 05:40 PM

Quote:

Originally Posted by B_Cyrus (Post 14071987)
those are excellent numbers for your height and weight.

Thank you!

Green_Shine 02-10-2012 05:48 PM

Nice video. I'm curious to how much I could do.

DylloS 02-10-2012 06:42 PM

glight's a beast. Good sh1t man. You helped me out a ton

Green_Shine 02-10-2012 07:28 PM

Quote:

Originally Posted by DylloS (Post 14072207)
glight's a beast. Good sh1t man. You helped me out a ton

Yeah, he is dedicated to the strength aspect.

Glight 02-10-2012 07:38 PM

Quote:

Originally Posted by Green_Shine (Post 14072353)
Yeah, he is dedicated to the strength aspect.

Almost where I want to be from a raw strength perspective. Time to focus on oly and conditioning.

DILLA 02-10-2012 07:40 PM

Impressive numbers man, you can throw up the weight.

Green_Shine 02-10-2012 07:44 PM

Quote:

Originally Posted by Glight (Post 14072382)
Almost where I want to be from a raw strength perspective. Time to focus on oly and conditioning.

Good, keep up the work..Minus this snow storm, it shouldn't be too long and we will be out running!

Glight 02-10-2012 07:47 PM

Quote:

Originally Posted by Green_Shine (Post 14072405)
Good, keep up the work..Minus this snow storm, it shouldn't be too long and we will be out running!

Yeah this weather has been great though. I've run outside more this winter than any other in memory with how mild it's been. Did 4.5 outside yesterday actually.

Green_Shine 02-10-2012 07:59 PM

Quote:

Originally Posted by Glight (Post 14072411)
Yeah this weather has been great though. I've run outside more this winter than any other in memory with how mild it's been. Did 4.5 outside yesterday actually.

Nice, I have been enjoying it as well. I rode my bike last week when it was 50 and played 9 holes Jan 1.

BMW_Matt 02-10-2012 08:47 PM

Well done man. When I am 30, I'd LOVE to be able to throw those number around still.

Glight 02-10-2012 08:51 PM

Quote:

Originally Posted by BMW_Matt (Post 14072537)
Well done man. When I am 30, I'd LOVE to be able to throw those number around still.

You'll be lifting 100lbs more than my numbers if you keep it up. I wish I started at your age instead of 27.....

BMW_Matt 02-10-2012 08:55 PM

I'll probably start slowing down within the next year. No reason to keep going more lol.

Glight 02-10-2012 09:32 PM

Quote:

Originally Posted by BMW_Matt (Post 14072550)
I'll probably start slowing down within the next year. No reason to keep going more lol.

FVCK THAT. You have the potential to pull 600 and squat 500 raw. Do it!

BMW_Matt 02-10-2012 10:23 PM

Yeah we'll see. My hamstrings are really weak....I should start to jump up real quick in numbers when I start to strengthen them up. Never really trained them ever.

Glight 02-11-2012 03:23 PM

2.11.2012 33 degrees in garage at start. Heater for a bit.

Hang power cleans
2x135
2x135
2x165
2x185

15x
2 205lb hang power cleans
2 36lb weighted chinups
Max unbroken doubleunders in lifting shoes. Stop at max of 30 each set.
30, 17, 9, 30, 21, 14, 30, 19, 19, 30, 30, 30, 30, 30, 30

Was going to do some additional conditioning work but ran out of time and was pretty beat anyways from sledding with the kids.

Video of one round

http://www.youtube.com/watch?v=Nv-X3...e_gdata_player

Glight 02-12-2012 05:26 PM

2.12.2012 34 degrees in garage. Heater for a bit

Glute ham raises - 10 sets of 5

Overhead squats
9x45
9x75
9x95
9x115
9x135

Bench press (speed)
5x45
5x115
5x165
3x4x195 every :45
3x4x195 close grip every :45

Conditioning
5x
3 135lb overhead squats
3 ring dips
4:09

Rest 5:00

5x
6 115lb ohs
6 ring pushups
5:03

Video of first conditioning workout:

http://www.youtube.com/watch?v=qJxdcFcIkXw


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