DanielE´s liftinglog:Combined Olympic and powerlifting

[sunetdanne]

Hi.

Some stats:

Age:28
BW:84kg
Occupation: Engineer

Current lifting stats:

Squat: Wide/sumo stance, high bar: 5x2x100kg
Sumo deadlift: 1x1x180kg
Bench: 5x5x85kg
OHP: 1x1x75kg
Clean: 1x1x90kg
Snatch:1x1x60kg

Goals:End of 2011

Squat: Wide/sumo stance, high bar: 5x2x120kg
Sumo deadlift: 1x1x200kg
Bench: 5x5x95kg
OHP: 1x1x80kg
Clean: 1x1x100kg
Snatch:1x1x70kg

Workouts: 1-2 workouts/week at olympic lifing gym

Mo:

Sumo stance or medium stance squat: 5x5, 5x2 or 6x6, alternated

highpull+clean+ohp, 5x1+1 +5x5, 3x1+1 +3x2-3,

Some rowing motion(one arm dumbbell, inverted row)


Wed:
Snatch pull + snatch: 4-5x1+1,
Bench: 5x5
Barbell curls: 3x10

Fri:

Sumo stance squat or wider front squats: 5x2,5x5 or 3x3
Sumo deadlift: 5x5, 5x2 or 4x3
Hypers: 3xFxkg
Alternating dumbbell press: 3x5

[sunetdanne]

Session 1: Fri: 2/9 BB gym
------------------------------------------------------------------------------------
Squat:1x5x20, 1x5x40, 1x5x50, 1x5x70, 1x3x80, 5x4x90
Sumo deadlift: 1x5x60, 1x5x90, 5x5x110, 2x3x90.
Alt dumbbell press: 1x5x22,5, 1x5x25
------------------------------------------------------------------------------------
Session 2: Mo : 5/9 BB gym:
------------------------------------------------------------------------------------
Squat;1x5x20, 1x5x40, 1x5x50, 1x3x65, 5x5x80.
PC+OHP; 1x5x50, 1x4x55, 1x2x60(F third ), 1x1x65, 1x1x70.
Chins: 3xF(13,10,5)
Leg curl: 1x10x15
------------------------------------------------------------------------------------
Session 3: Wed:7/9 BB gym:
-----------------------------------------------------------------------------------
Snatch;: 2x3x40,1x3x45, 2x3x50,
PC+fsq; 2x3x60, 1x3x70, 2x2x80, 1x1x80 F.
Bench press: 1x5x60, 1x5x70, 5x5x80.
Face pulls: 1x30x8,
Biceps curl: 1x10x20, 3x10x30.
------------------------------------------------------------------------------------
Session 4: Fri: 9/9 OL GYM:
------------------------------------------------------------------------------------------------------------------------
Sumo Squat: 1x5x20, 1x5x40, 1x5x50, 1x5x60, 1x3x80, 1x3x100, 1x3x90.
Sumo deadlift: 1x5x50, 1x5x70, 1x5x90, 1x5x110, 2x2x130, 1x7x130., conventional: 1x2x130.
Hypers: 1x15x10kg, 1x10x10kg.
Alt dumbbell press: 3x5x25
------------------------------------------------------------------------------------
One week rest due to a cold.
-----------------------------------------------------------------------------------
Session 5: Mo 19/9 OL GYM:
-----------------------------------------------------------------------------
Squat: 1x5x20,2x5x50, 1x3x70, 5x2x90.
PC+OHP: 1x5x40, 1x5x50, 1x4x55, 1x3x60. 1x2x65. 1x1x70 F, 1x1x60 F. No energy at all!
Leg curl: 3x10x15kg.
------------------------------------------------------------------------------------
Session 6: Wed: 21/9 BB gym:
-----------------------------------------------------------------------------------
Snatch: 2x3x40, 4x2x50, 1x1x55.
Bench press: 1x5x60,1x5x70, 3x5x85, 1x4x85, 1x3x85 .
PC+fsq: 1x3x60, 1x2x70, 3X1XFx80kg. Power cleans did not go well!
Sa pulldown: 3x10x20.
Biceps curl:1x10x20,3x10x30
------------------------------------------------------------------------------------
Session 7: Fri 23/9 BB gym:
------------------------------------------------------------------------------------
Sumo squat: 1x5x40, 1x5x50, 1x5x70, 1x3x90, 1x2x100, 1x1x105
Sumo deadlift: 1x5x80, 1x5x100, 1x5x120, 1x2x140, 3x2x150, 2x2x130, conventional 2x1x130
Dips: 4x15
Hypers: 3x10x10kg
Inv row: 3xF
------------------------------------------------------------------------------------
Session 8: Mo 26/9 BB gym:
------------------------------------------------------------------------------------
Squat: 1x5x40, 1x5x50, 1x2x75, 1x2x75, 1x2x85, 5x2x95

PC+OHP: 1x5x40, 1x5x50, 1xFx62,5, 1x1x60, 3x2x60. Setup not good for OHP, too much back bending.
PC: 1x6x67,5 HPC: 1x10x40
Chins:3x5x10kg
Leg curl: 1x20x15, 2x12x20
------------------------------------------------------------------------------------
Session 9: Wed 28/9 OL gym:
------------------------------------------------------------------------------------
Snatch: 2x3x40, 4x3x50, no good!!!
Snatch high pulls: 2x3x40, so so,
Power Clean: 3x2x70.
Bench press: 1x5x50, 1x5x70, 1x5x80, 1x5x75(mistake), 1x5x85, 2x3x85, 1x4x85, 1x3x85
L-flies: 1x20x25,
-----------------------------------------------------------------------------------
Session 10: Fri 30/9 BB gym:
------------------------------------------------------------------------------------
Sumo squat: 1x5x20,1x5x40, 1x5x50, 1x5x70, 1x2x80, 5x5x90
Sumo deadlift: 1x5x80, 1x5x100, 4x5x120, 1x8x120.
Hypers: 2x20xBW
Alt dumbbell press: 3x5x25
------------------------------------------------------------------------------------
Session 11: Mo 3/10 BB gym:
------------------------------------------------------------------------------------
Squat: 1x5x40, 1x5x60, 1x2x70, 6x6x80kg
PC+OHP: 1x5x40, 1x5x50, 1x2x60, 1x1x60, 2x2x60, wider stance better(less back lean), 1x10x45.
Hang high pull: 3x5x45
One arm row: 1x10x35, 3x5x40kg
------------------------------------------------------------------------------------

[sunetdanne]

Session 12: Wed 5/10 PL/OL gym:
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Snatch:7x4x40, Hanging Snatch: 2x3x40jg, did not go well at all.

Bench:1x5x60,1x5x70,1x2x80, 4x5x85, 1x4x85jg.

Barbell curl: 1x5x35,1x10x30kg
-------------------------------------------------------------------------------------------------------------------------------------------------------------------
Session 13: Fri 7/10 BB gym:
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Sumo squat:1x5x40, 2x5x50kg

Clean + Wide front squat: 1x3x50,1x3x60, 3x3x70kg

Sumo deadlift: 1x5x80, 1x5x100, 1x3x120, 1x2x30, 5x5x140kg, 1x3x100kg

Hypers: 2x12x10kg

Alternating dumbbell press: 2x5x27,5

Pull ups: 2x10xBW
-------------------------------------------------------------------------------------------------------------------------------------------------------------------

[sunetdanne]

Session 14: Mo 10/10 PL/OL gym:
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Wide stance squat:2x5x40, 1x5x60, 1x4x80, 6x6x85kg

Clean + OHP:1x5x40, x5x50, 1x2x60, 1x3x60, 1x3x55

One arm dumbbell row: 1x10x30, 2x15x30
------------------------------------------------------------------------------------------------------------------------------------------------------------------

[sunetdanne]

Session 15: Wed 12/10 BB gym:
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Snatch complex. snatch pull + snatch: 8x1+1x40kg

High pull + clean: 2x2+1x60, 1x1+1x70kg, 2x1+1x75kg

Bench: 1x5x60, 1x3x75, 1x3x85, 5x3x90kg

Barbell curl: 1x5x35kg
------------------------------------------------------------------------------------------------------------------------------------------------------------------

[sunetdanne]

Session 16: Fri 14/10 PL/OL gym:
--------------------------------------------------------------------------------------------------------------------------------------------------------------------
Sumo stance squat:1x5x20, 2x5x40, 1x5x60, 1x3x70, 5x3x80kg

Sumo deadlift: 1x3x60, 1x3x80, 1x3x100, 1x3x130, 1x2x140, 5x2x150kg

deadlift: 3x2x110kg

Hypers: 3x15x10kg

Alternating dumbbell press: 1x6x25, 2x7x25kg
------------------------------------------------------------------------------------------------------------------------------------------------------------------
Session 17: Mo 17/10 BB gym:
------------------------------------------------------------------------------------------------------------------------------------------------------------------
Wide stance squat: 1x5x40, 1x5x50, 1x2x70, 1x2x80, 6x2x90kg

Clean + OHP: 1x5x40, 5x5x50

One arm dumbbell row: 3x13x35kg
------------------------------------------------------------------------------------------------------------------------------------------------------------------

[sunetdanne]

Session 18: Wed 19/10 PL/OL gym:
------------------------------------------------------------------------------------------------------------------------------------------------------------------
Snatch complex. snatch pull + snatch: 3x2+1x40kg, 5x2+2x45, 1x2+2x50kg, Starting to improve.....

High pull + clean: 5x1+1x60kg

Bench: 1x3x70, 1x3x80, 5x3x90kg,

Lat pulldown:1x10x40, 1x8x60, 2x5x70kg

Barbell curl: 1x10x30, 2x5x40kg
------------------------------------------------------------------------------------------------------------------------------------------------------------------

[sunetdanne]

------------------------------------------------------------------------------------------------------------------------
Session 19: Fri 21/10 BB gym:
------------------------------------------------------------------------------------------------------------------------
Sumo squat: 2x5x40, 1x5x60, 1x3x70, 5x5x80kg
Sumo deadlift: 1x3x100, 1x3x120, 1x2x140, 5x3x150, 1x3x110, 1x2x100kg
Hypers: 3xFx10kg(15,15,10)
Alt dumbbell press: 1x5x22,5, 3x3x27,5kg
------------------------------------------------------------------------------------------------------------------------
Session 20: Mo 24/10 BB gym:
------------------------------------------------------------------------------------------------------------------------
Squat: 2x5x40, 1x5x60, 1x3x80, 1x2x90, 6x2x95kg
PC+OHP: 1x5x20, 1x5x40, 1x2x50, 1x4x55, 2x4x55(+1 rep PP), 1x2x55, 1x1x55kg
Face pulls: 1x10x8kg
High pull + clean +push press: 1x1+1+1x60, 1x1+1+1x65kg,
Clean: 1x1x70kh
Barbell row: 3x5x60kg, Will not do those again, did not feel good for neck or back.
------------------------------------------------------------------------------------------------------------------------
Session 21: Wed 26/10 BB gym:
------------------------------------------------------------------------------------------------------------------------
Snatch high pulls + snatch: 3x2+1x40, 3x2+1x45, 2x2+2x50kg
High pull + Clean: 1x1+1x50, 1x1+1x70,
Clean + front squat 3x1x70 + 3x3x70kg, 2x1x80 + 2x1x80kg
Bench press: 1x3x70, 1x3x80, 4x4x90kg
Strict Lat pulldown: 1x10x50, 1x7x60, 1x5x70
-------------------------------------------------------------------------------------------------------------------------
Session 22: Fri 28/10 BB gym:
------------------------------------------------------------------------------------------------------------------------
Sumo squat: 2x5x40, 1x5x60, 1x3x80, 3x3x90kg
Sumo deadlift: 1x2x100, 1x2x120, 1x2x140, 1x2x150, 3x2x160, 3x3x130kg
Hypers: 3x15xBW
------------------------------------------------------------------------------------------------------------------------
Session 23: Mo 31/10 OL gym:
------------------------------------------------------------------------------------------------------------------------
Squat: 2x5x50, 1x5x70, 1x3x85, 5x5x95kg
High pull + Clean + OHP: 1x3+1x40 + 1x5x40, 1x3+1x50 + 1x5x50, 5x1+1x55 + 5x5x55(last 2 sets two PP)
Face pulls: 3x10x15kg
Clean + power jerk: 3x1+1x55kg
------------------------------------------------------------------------------------------------------------------------
Session 24: Wed 2/11 BB gym:
------------------------------------------------------------------------------------------------------------------------
Snatch high pulls + snatch: 3x2+1x40, 7x1+1x50kg
Clean + front squat ; 1x1+1x50, 3x1x70 + 3x3x70kg, 1x1x80 + 1x3x80kg, 1x1x85 + 1x1x85kg
Bench press: 1x6x60, 3x6x80, 1x5x80, 2x4x80kg
Strict Lat pulldown: 1x10x45, 1x5x65, 1x5x70kg
Face pulls: 3x15x15kg
------------------------------------------------------------------------------------------------------------------------
Session 25: Fri 4/11 BB gym:
------------------------------------------------------------------------------------------------------------------------
Sumo squat: 2x5x40, 1x5x60, 1x3x80, 3x3x90kg
Sumo deadlift: 1x3x100, 1x3x120, 1x2x140, 1x2x150, 2x3x160(third rep both sets, hard to lock out, lost left grip), 1x1x160(could just not do one more rep) –> 1x2x150kg, 2x3x140kg, 2x1x140kg
Hypers: 3xFx15kg(15,10,12)
Alt dumbbell press: 1x5x25, 3x3x30kg
------------------------------------------------------------------------------------------------------------------------
Session 26: Mo 7/11 BB gym:
------------------------------------------------------------------------------------------------------------------------
Squat: 2x5x20, 1x5x50, 1x5x70, 1x3x80, 1x3x90, 6x3x100kg
High pull + Clean + OHP: 1x1+1x40 + 1x5x40, 1x1+1x50 + 1x5x50, 5x1+1x55 + 5x5x55(last set 1 PP)
Face pulls: 5x10x15kg
Clean + power jerk: 4x1+1x55kg
------------------------------------------------------------------------------------------------------------------------

[sunetdanne]

------------------------------------------------------------------------------------------------------------------------
Session 27: Wed 9/11 OL gym:
------------------------------------------------------------------------------------------------------------------------
Snatch high pulls + snatch: 3x2+1x40, 7x1+1x50kg
Clean + front squat: 1x1x70 + 1x3x70, 3x1x75 + 3x3x75, 1x1x85 + 1x3x85kg
Bench press: 1x5x70, 1x5x80, 1x4x90, 1x3x90, 2x4x90, 1x3x90kg
Strict Lat pulldown: 1x6x50, 3x6x70kg
------------------------------------------------------------------------------------------------------------------------
Session 28: Fri 11/11 BB gym:
------------------------------------------------------------------------------------------------------------------------
Sumo squat: 1x5x20, 2x5x50, 1x5x70, 1x3x85, 3x3x90kg
Sumo deadlift: 1x3x100, 1x3x130, 1x3x150, 1x3x160 (after second rep reset, grip failure), 1x1x165, 1x2x160.

Form failure; grip and back angle.  3x2x150kg, 1x3x130, 1x2x130, 1x1x130kg

Hypers: 3xFx15kg(12,16,20)
Alt dumbbell press: 1x5x25, 3x4x30kg
------------------------------------------------------------------------------------------------------------------------
Session 29: Mo 14/11 OL gym:
------------------------------------------------------------------------------------------------------------------------
Squat: 2x5x50, 1x5x70, 1x3x80, 1x3x90, 6x3x100kg
Clean + OHP: 1x1x50 + 1x5x50, 2x1x60 + 1x2x60, OHP some form issues to work on
Clean + PP: 1x1x70kg, Clean + Power Jerk: 1xFx70, 2x1x50, Clean + OHP: 1x1x50+1x2x50kg
Sumo deadlift: 1x5x100, 1x2x120, 1x2x140, 1x2x160 and 1x1x180kg, Used good form!
------------------------------------------------------------------------------------------------------------------------
Session 30: Wed 16/11 BB gym:
------------------------------------------------------------------------------------------------------------------------
Snatch high pulls: 2x3x40kg,
Snatch:1x3x40kg
Snatch high pulls + snatch: 5x1+1x50 kg
Snatch high pulls:1x3x70kg
Clean + front squat: 1x1x70 + 1x3x70, 3x1x80 + 3x3x80kg
Bench press: 1x5x70, 1x5x80, 2x5x90, 1x4x90, 1x3x90, 1x2x90kg, 5x5 (5,5,4,3,2)
Strict Lat pulldown: 1x10x65, 3x5x70kg
Alt dumbbell press: 1x3x25, 2x2x30kg
------------------------------------------------------------------------------------------------------------------------
Session 31: Mo 21/11 OL gym:
------------------------------------------------------------------------------------------------------------------------
Squat: 2x5x50, 1x5x70, 1x5x80, 1x2x90, 4x2x100 + 1x5x100kg
Clean + OHP: 1x1x40 + 1x5x40, 3x1x55 + 3x5x55, 2x1x55 + 2x3x55kg
Clean + PP: 1x1x70 + 1x1x70kg
Sumo deadlift: 1x5x80, 1x2x120, 1x1x150, 1x1x170, 4x2x150 and 1x5x150kg, Used good form!
------------------------------------------------------------------------------------------------------------------------
Session 32: Wed 23/11 BB gym:
------------------------------------------------------------------------------------------------------------------------
Snatch high pulls: 2x3x40kg,
Snatch:1x3x40kg
Snatch high pulls + snatch: 5x1+1x50 kg, snatch:1x3x50kg
Snatch high pulls:1x3x70kg
Clean + front squat: 1x1x70 + 1x3x70, 1x1x80 + 1x1x80, 2x1x85 + 2x1x85, 1x1x85 +1x3x85kg
Bench press: 1x5x70, 1x3x85, 1x2x95, 3x2x100, 1x3x90kg
Alt dumbbell press: 1x6x25, 2x5x27,5kg

Strict Lat pulldown: 1x10x50, 2x5x70, 1x5x75kg
Face pulls: 3x10x10kg
------------------------------------------------------------------------------------------------------------------------
Session 33: Fri 25/11 BB gym:
------------------------------------------------------------------------------------------------------------------------
Sumo squat: 1x5x20, 2x5x40, 1x5x60kg
Snatch:1x3x40, 1x3x50, 1x3x55kg, best form ever.
Snatch pulls: 1x3x70,2x3x85kg
OHP: 1x2x40, 1x2x50, 1x2x60,1x2x65, 1xFx70-> 2x5x50kg, need to work on form.
Deadlift from platform(larger rom): 1x5x70, 1x5x90, 3x3x110kg
Deadlift: 1x3x110kg
Sumo deadlift: 1x3x110, 1x3x130, 2x2x160kg, ok form
Hypers: 3x10x15kg
Barbell curl:1x10x30, 2x10x35kg
Ab roller: 2x5
------------------------------------------------------------------------------------------------------------------------