Greetings Friends.
I am a competing Masters Olympic Weightlifter. Started practice in 2005.
Quite out of place among the 400+ squatters in this neck of the woods, but doing my best.
In my workouts i take about a one minute rest between sets - real bad for strength, but what i need, because in competition i get about 1 minute rests, by the time you go from platform - to warmup area - to platform.
I took an extended light conditioning period, after seeing many trainees injure themselves by pushing for PR's constantly, and i don't want it to happen to me.
I did 3 months of German Body Composition training, 3 months of P.H.A., & 3 months of 10x10.
Before then i was breathing sq 105 k x 20.
Coming back, i started at 80 k, & am adding 1 k each fortnight. At 87 k now, & planning to continue, aiming at 110 in about a year's time.
I train twice a week on a 4-way whole body split. The mainstay is one or two power exercises, a whole bunch of light O.L's working on perfect technique, and a couple of bodybuilding exercises to round things out.
This is my training this week ....

Mon 3-7-2017.

warmups.
breathing sq. 55 k -5. 87 k. -20.
power J.B.N. (22.5 k.) 5. (27.5) 5. (32.5) 5.
heels raise, flexing. 17. 17. 17.
lat mach, flexing. (110 lbs.) 10. (120) 10. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 7.
O.A. rows, flexing. (18 k.) 12. 12. 11.
Split C+J. stick - 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2. (40) 2. [ 14 sets]



thurs 6-7-2017.

warmups.
power clean & paused front squats. (35 k) 5. (45) 5. (52.5) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 10.
romanian D.L., thumbless. (55 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 13.12.12.
skull crushers, flexing. (20 k) 11.11.11.
thumbless C+P. (30 k) 3. (35) 3. (40) 3.
rows, flexing. (130 lbs) 12.11.11.
split snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2. [14 sets]