Going Bulgarian for Collegiates!

[weightliftingfan1]

I am a freshman and am looking for 1st place at University Weightlifting Nationals before or during senior year.

I am posting a new training log on here because I want to start fresh. The old one is still accessible.

Here's the tentative routine:
Thursday
Snatch 20/doubles up to a miss
Olympic squat- Max single / max double
Press 1RM (this will be for a month, and then I will press once a week in a 5/3/1 style-format, and then after another month get back to the maxes for a month. Rinse and repeat.)
Pull-ups/chins (1xfailure)

Friday
C&J 10/doubles up to a miss
PowerSnatch – Max single / max double / 10
FrontSquat 1RM

Sunday
Snatch – WUPTAM (work up to a miss)
Clean – WUPTAM
Jerk - WUPTAM
Press 3x3 (Bench will probably be gone forever)



Monday
HeavySnatch – YOU WILL LIFT BIG WEIGHTS
HeavyC&J - ^Likewise
Low Bar Squat 1RM
DeadliftTriples (probably will eventually be taken out all together in favor of better recovery. Must accomplish goal of 495x3 first)



Tuesday
FrontSquat 2RM/3RM



I am going to be slowly taking out the extra exercises, and simultaneously adding more squats, front squats, clean and jerks, snatches, and maybe some power cleans/snatches.

My goal with body-weight is to not go above 280 lb until the summer, because I have plenty of time to gain weight.

[weightliftingfan1]

Wednesday
Snatch20 (taken from Caleb Ward)
155
155
155
155
155
155
155
155
155
155
160
165
175
180x
155
160
165
170x
155
I definitely want to do this work-out with jerks from the rack. I'll do it with C&Js eventually

Squatx5x3 failure
340x5,3,5 I thought these wouldn't be obnoxious because I have a belt this week and my mono has subsided a lot. I was wrong.

Press 147.5x5x3

Chins BWx7,4,4
-My weight is down from last weight, so you would think that my chin reps wouldn't go down, but they did. It was mental. I was in such a negative place.

Training Time: 2:20
Weight: 273.9 - uh-oh

[weightliftingfan1]

Friday
C&J
185
185
185
185
185
190
195
200
205x Missed the jerk because I hit my chin on the drive.
205

PowerSnatch
125
135x My body does not remember how to power snatch. I have to do the 20 work-out, or maybe just 10, with power snatches at 115 lb next week, and probably for weeks after that.

FrontSquat - no belt
225
245
265x I shouldn't have missed, but I ran out of time; I was rushed through the work that I did and I could not reattempt that stupid miss.

Training time: 1:03
276.2 lbs

[weightliftingfan1]

Sunday
Snatch
155
160
165x Dropped forward

Clean
225 with belt
235
145
No more. Body couldn't do it.

Jerk 10
155
155
155
155x
My posterior Deltoids were hurting too much to continue.

Push Press:
155
155
Didn't hurt as much as the jerk.

Training time: 1:31
Weight: 270 lb

[weightliftingfan1]

Monday
SnatchHeavy
155
165x Dropped forward
165
175x Dropped forward
175
185x
185x
185x Dropped back and slid forward on my knees. Looked pretty cool, I guess. At least it was a legit catch.
My shoulders hurt too much to go further.

C&JHeavy (lies)
185x It hurt too much to jerk. Caleb said that cleans might also be bad for the shoulders.

Squat
365
385
405x bar rolled forward

Deadlift
460x3 I don't think these were pretty, but maybe I'm wrong.

Training time: 2:00
272.2 lb - I thought the weight would be recovered from St. Patty's day by now.

[weightliftingfan1]

Tuesday
FrontSquat -unbelted- 135x5 185x2 225 245
265x3 Was only going for a double, but it felt so good that I added in that extra rep. Keep in mind that this is the weight that I missed for only a single last Friday; I knew that it was a silly miss and that I could get more, and I was right!
285x1 Missed the second rep.

I feel so good because of those front squats. They just felt right.

[weightliftingfan1]

Wednesday
Snatch
72.5
72.5 x 72.5
72.5 72.5x 72.5x
60x
I just could hold on to the barbell in the catch. Left shoulder hurt a lot as well.

Olympic squat - unbelted
80
80
100
120
140
160
60
These were all technically PRs, because I have not done an Olympic squat before, but the 160 is very special to me

Press
60
70
75
80x
77.5
I've hit 175# before, so I feel like I should have got 80. Whatever. Next week.

Pull-ups BWx7 (bad on last rep)

[weightliftingfan1]

Friday
C&JDoubles
60
80 Pressed out the jerk on the second C&J
80
Why would I take a twenty kilo jump? Lack of experienced.
Now that I am experienced, I will hopefully not make a mistake similar to that again.

PowerSnatchDoubles
40
45
50 missed second
50
Like last week, the power snatches just felt awkward. So I went back to the empty bar and practiced my hook grip to death (exaggeration). Jason was able to watch the empty bar work and help me by identifying two things: 1) I am not internally rotating my arms at the shoulder joint while in setting up to pull. As soon as did the internal rotation, the bar went in its nice vertical bar path close to my body. I stopped internally rotating my arms months ago because I figured its only use was learning how to not pull with the arms. I was wrong. 2) My left foot was landing slightly behind my right foot. An active stomp into my foot prints was the cue that helped alleviate this problem.

FrontSquat-unbelted
40x5
60x3
80x2
100
120

Jerk-empty bar
Lots of reps.

[weightliftingfan1]

Monday (no sunday)
Snatch (Heavy)
40
50
60
60x
60
70
75
80x
80x
80
82.5x
82.5
85x
85x
85
87.5 2.5 kg PR.
90x
90x
90x
90x
90x (only deadlifted it. haha?)
I know I can snatch at least 90, and that is what I told myself. I did not snatch 90. That will be next week.
My cut on my shin (from snatching) started to sting with the last two 90 attempts. Not an excuse. Stinging pain is all mental.
Shoulders felt relatively good.

C&J (heavy)
60
70
80 I put a smiley face above this in my training log because the jerk was so nice.
85
90 Taped up the thumbs after this one.
95x Missed the clean due to a catching error.
95x missed the jerk
95x better elbows on the clean
95x Didn't attempt the jerk. I got dizzy and dropped the weight after the clean.
95x "Maybe if I put on a belt I will stop getting dizzy before I jerk." Not quite.
95x miss? No belt.
60x While breathing between the clean and the jerk, my left posterior deltoid cramped up and I dropped it intentionally.
60
60
65
70
75
80 soft elbows
82.5 soft elbows
85
87.5 Once again, didn't attempt the jerk. I didn't write down why. It was probably due to dizziness.

LBBS - unbelted
160
180x Didn't get to grind it. It was kind of a "hit or miss" situation, and I missed.
Fast double: 160
-I'll give you a hint: it wasn't fast. Actually, the second rep was really ugly.

Deadlift 212.5x3 Couldn't get it off the floor at all.

Jerk
Bar work

Training time: 3:15

[stonerider]

i'm assuming you are relatively new to weightlifting... have you given any thought to maybe spending more time working on your technique by using lower weights and completing the majority of your attempts?

i'm only asking because it looks like you have a lot of misses at what should be light weights