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Thread: Canadian Olympic lifting and gainz

  1. #91
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    Sep 2016
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    Canada
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    biked to and from the gym today.

    5k bike ride
    squat 185 1x10
    push press 135 1x10
    bench 180 1x10
    press 115 1x10
    rollouts 1x5
    5k bike ride

    I was slow on the bike ride today, should improve quickly. I would like to work up to doing the LSUS weightlifting program, It seems to have a lot of the elements I am looking for in a program.
    It is fairly high volume so I will add sets and training days over a few weeks. It is basically 10/5/3/peak linear periodisation. My weightlifting club is hosting a competition on august 5 or 6 so ill plan to peak for that.

  2. #92
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    Sep 2016
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    Canada
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    bike 5k
    push press 135 1x10
    squat 185 1x10
    bench 180 1x10
    press 115 1x10
    bike 5k

  3. #93
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    Sep 2016
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    Canada
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    bike 5k
    hang snatch 95 1x5
    snatch deadlift 135 1x10
    rdl 95 1x10
    shrug 135 1x10
    row 150 1x10
    pullup with machine 145 1x10
    plank
    bike 5k

    Done for this week I think. Program calls for 5 days with 3 sets of each exercise each day. Days 1 and 2 are heavy strength/bodybuilding, 3 and 4 are light versions of 1 and 2. Day 5 is exclusively Olympic lifts. I think Ill do next week as a transition week, without all the sets and light days. The week afterwards will have the full volume. The transition is needed IMO since I am also currently adjusting to bike riding, to do 5 days in a week I will need to bike 50k total.

    Competition is August 5 or 6. This gives me the transition week, 3 weeks of 10 reps, 3 weeks of 5 reps, 3 weeks of 3 reps, 2 weeks of 2 reps, then the competition week. Exercises will get more specific to Olympic lifting as time goes on.

  4. #94
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    Sep 2016
    Location
    Canada
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    bike 5k
    Push press 145 1x10 130 1x10
    squat 205 1x10 185 1x10
    bench press 185 1x10 165 1x10
    press 120 1x10 110 1x10
    side plank
    bike 5k

    biking is fantastic for warming up but seems to kill flexibility around the knee. Ill have to foam roll more than I used to.

  5. #95
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    Sep 2016
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    Canada
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    bike 5k
    hang snatch 105 1x5 95 1x5
    snatch deadlift 155 1x10 140 1x10
    rdl 105 1x10 95 1x10
    shrug 145 1x10 130 1x10
    row 155 1x10 140 1x10
    dumbell row 50 1x10 45 1x10 each side
    curls, reverse curls, thumb curl
    planks
    bike 5k

    Biking is getting easier and easier. Replacing pullups with dumbell rows, golfers elbow has been bothering me.

  6. #96
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    Sep 2016
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    Canada
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    snatch 115 6x3
    c+j 155 12x1
    front squat 205 1x2

  7. #97
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    Sep 2016
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    Canada
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    squat 225 1x10 205 2x10
    push press 150 1x10 135 2x10
    bench press 190 1x10 170 2x10
    press 125 1x10 115 2x9
    leg press calf raises, seated calf raises
    side planks

    first day with full volume, wasn't easy... Never done calf work, we will see if I get anything out of it. Missed reps on press.

  8. #98
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    Sep 2016
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    Canada
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    5-16-2017

    hang snatch 110x5 100 2x5
    snatch deadlift 175x10 160 2x10
    RDL 110x10 100 2x10
    shrug 150x10 135 2x10
    row 160x10 145 2x10
    db row 60x10 55 2x10
    curl reverse curl thumb curl
    plank

  9. #99
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    Sep 2016
    Location
    Canada
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    Snatch 120 x18
    C+J 165 x12

    Missed one workout this week, but still got in 4 days of biking. Should be good to go to 5 days next week.

    brought out snatch grip about 4 inches, feels much more solid in the bottom of the squat.

    Planning to go to club practice on the dedicated Olympic lifting days so I get consistent coaching. Coach said today I should plan to split jerk in competition. Ill power jerk on push days and split on Olympic only days.

  10. #100
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    Sep 2016
    Location
    Canada
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    squat 245x10 225 2x10
    push press 155x10 140 2x10
    bench press 195x10 170 2x10
    press 125x10 115 2x10
    calf raises in leg press 275 3x20
    side plank

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