Friday, November 23, 2012

Training Progression: Week 1, Day 1

I'm taking a new direction for my blog.  I'll still be posting about topics and video's that I find useful, but in addition, I will now be posting daily about my training sessions.  My intent with this is to give you a look into the daily training of a weightlifter.  I will post the daily training, a brief commentary, and daily and weekly volumes.  So, without further ado, here we go:

Back Squat
1 Set of 5 Reps @ 60%
1 Set of 5 Reps @ 70%
4 Sets of 4 Reps @ 75%

Hang Snatch
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
3 Sets of 4 Reps @ 75%

Hang Clean
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 4 Reps @ 75%

Power Clean + Push Press

1 Set of 1 P.Cl. + 3 P.Pr. @ 60%

4 Sets of 1 P.Cl. + 3 P.Pr. @ 70%

Daily Volume: 82
Weekly Volume: 82

This is my first day back to an organized training program in about four weeks after I tweaked my back.  Needless to say, I was beat from today.  This was by far the most volume I've done in one session in a LONG time.  I had another 5 sets of 4 reps of snatch pulls, but had to call it a day.  Squatting first really forces you to DRIVE the crap out of your legs on the lifts.  In addition, I was able to make a couple of tweaks to my hang position which felt good. I was toast, however, by the time I made it to the hang cleans.  75% felt WAY too heavy.  Regardless, it felt great to get back on a steady training program and I'm looking forward to making some big jumps in my lifts!

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