Week 1
Day 1
Back Squat 5x3
Bench Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Press 5x3
Deadhang pull-ups x 3-5 sets
BW Core

Day 3
Back Squat 5x3
Bench Press 5x3
Cleans 3x5
Explosive Core

Week 2
Day 1
Back Squat 5x3
Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Bench Press 5x3
Deadlift 5x1
BW Core

Day 3
Back Squat 5x3
Press 5x3
Cleans 3x5
Explosive Core

This is my routine right now. The O-lifts are awesome but for someone with my skill at them they're not a core movement like the squat or press. I have them in as pull movements, going at them once a week and deadlifts once every two weeks. Deadlifts have never been a weakness and my last PR was 160kg, which is getting a bit heavy for once a week I think plus I can have more in the tank for squats. I'd like to add pull-ups into the mix more often and maybe just rotate them on an on/off rotation.

30/01/08
BW 95.4kg(AM) - 96.6kg(PM)
Start 6:30
-500 Jump Rope - 3:35
-Back Squat: 98x5x3
Heavy as f*&%. Go 98.5kg
-Standing Press: 42.5x5x3
Solid. Try 43kg
-Snatches: 40x3x3
Solid try 42.5x3x5
-3 Rounds:
3 Turkish sit-ups, 20kg
1 Turkish Get-up, 20kg

29/01/08
16h Fast

28/01/08
Fasting 19.5h

27/01/08
77.4kg
-500 Jump Rope - 3:30
-Back Squats: 98x5x3
-Bench Press: 64x5x3
-Deadlift: 135x5x1
-4Rounds:
RH 3 Turkish Sit-ups, 17.5kg
RH 1 Turkish Get-up. 17.5kg
Repeat LH
70 minutes

25/01/08
77.6kg
-500 Jump Rope - 4:15
-Front Squats: 85x5x3
Ugly on the last couple reps
-Press: 40x5x3/42.5x5
pretty easy on with 40 so I did one set with 42.5. Will try that for all 3 next time.
-Deadhang Pulls OH grip: 8/7/7
-3Rounds: 60sec Front plank/Max side plank per side.

23/01/07
Fasting 16h
76.6kg
-500 Jump Rope - 3:50
-Back Squat: 97.5x5x3
-Bench Press: 63.5x5x3
-Deadhang Pulls UH grip: 11/8/8
-3Rounds: 7 GHS, 15kg/7 Back Ext, 15kg

22/01/08
Fasting 16h

21/01/08
Fasting 16h

20/01/08
Week 3 Day 1
Power Clean:
38x5
45x5
52x5
55x3
60x2x2
Clean Pulls:
60x5
65x5
70x3
Clean Deadlifts:
112x5
128x5
145x3
Behind Neck Press + Push Press:
28x3
33x3
38x2
42x2x2
Front Squat:
57x3
68x3
78x3
90x3x3
84x3

19/01/08
Fasting 18h

18/01/08
Fasting 16h

17/01/08
Fasting 18h to pre-WO
76.8kg
500 Jump Rope-3:50
Week 2 Day 3
Power Snatches:
25x3
30x3
35x3x2
40x2x3
35x3
Deadhang Cleans:
35x3
42x3
50x3
52x3x3
Good Mornings:
35x6
40x6
45x6
50x6x3

Kipping Pull-ups
12x3
Stretch
2 Rounds:
15 Lying Hip-Swings
Plank 60sec
Stretch
My body was aching today from the stretching I did the day before but my hip felt way better. I NEED to stretch everyday. Felt better after today's stretch,

16/01/08
Fasting 17h to pre-WO
77.8kg
500 Jump Rope (4:15)
Week 2 Day 2
Snatch Pulls + Hang Snatches:
25x3+2
30x3+2
35x3+2
40x2+2
42.5x1+2x2
Snatch Pulls:
40x3
42.5x3x2
47.5x3x3
Push Jerks:
45x2
48x2
52.5x2
Back Squats:
60x5
70x5
80x5
92x3x2
97x3x3
GHS 15kgx5x3
Kneeling Evil Wheel
Stretching

15/01/08
Fasting 15.5h

14/01/07
Fasting 16h to pre-WO
77.4kg
500 Jump Rope (3:50)
Week 2 Day 1
Power Cleans:
35x5
42.5x5
50x5
52.5x3x3
Clean Pulls:
52.5x5
60x5
63x3x3
Clean Deadlifts:
95x5
112.5x5
128x5
136x3x3
Behind Neck Press + Push Press:
25x3
28x3
33x3
38x3x3
Front Squats:
52.5x3
63x3
68x3
71x3
78x3x4
73x3
Wingmills:
3 Sets 17kg x 5/arm

13/01/08
Fasting 17.5h

12/01/08
Fasting 18h to pre-WO
77.6kg
500 Jump Rope (4:00)
Week 1 Day 4
Pw Snatches:
31x3
36x3
42.5x2
Deadhang Cleans:
42.5x2
50x2
56x2
60x2
Good Mornings:
40x4
45x4
50x4
55x4x2
Bench Press:
62.5x5
63.5x5
65x4

3 Rounds of:
Pull-up Complex
3 L-pull-ups
5 Deadhang Pull-ups
10 Kipping Pull-ups
Not timed.

11/01/08
Fasting 18h

10/01/08
Week 4 Day 3
77.8kg
Fasting 18h to pre-WO
Snatches:
30x3
35x3
40x2
42x1
45x1
47.5x1
50x1PR
Well, finally did it. Finally snatched 50kg. 4 months late from when I was hoping to hit it but I hit it. Bit of a monkey off my back.
C&J:
Worked up to 66kg and that was that. Tried 70 but it just wasn't clicking. 60 felt like a ton.

Finished off with some fun:
500 Jump Rope (3:40)
3 HSPU
8 DH Pull-ups
5 alt Pistols
12 KTE
10 Parralette Push-ups
8 Body Rows
15 GHS
15 Back Ext
3 Ring Dips
Max Kipping Pull-up = 18
15 Walking Lunges
3 Standing Evil Wheels

09/01/08
Week 4 Day 2
77.8kg
Fasting 18h to pre-WO
Snatch Pulls:
42.5x3
47.5x3
50x3
4 Second Clean Holds:
63x3
70x2x2
Back Squat:
60x5
75x3
92.5x3
102.5x3 Heavy, barely got last rep.
105x1
110x1
112.5x1 Barely got this one. Not my best max but haven't been to perfect form as of late on the squats.
3R:
10 Overhead Lying Hip Swings, 20kg
10 V-twists
-15 kipping pull-ups
-5 Overhead sit-ups, 8.4kg x 3

07/01/08
Week 4 Day 1
78.8kg
Fasting 20h to pre-WO
Power Cleans:
42x5
50x5
55x5
These felt awesome
Clean Pulls:
55x3
63x3
70x3x2
Clean Deadlifts:
105x3
120x3
135x2
150x1
155x1
160x1 PR
Behind Neck Press + Push Press:
20x3
30x3
40x2
47.5xF
45x1
Front Squats:
63x3
73x3
83x3
95x2
100x1
102.5x1
105xF
2 Rounds:
15 GHS
15 Back Ext
10 Pull-ups
30sec Plank
Windmills
Going for PRs on this one. Haven't felt too great the last bit in the strength department and didn't manage to hit even my older PRs on the FS and Behind Neck Press, DL on the other had I hit a new max. Oly lifts on the other had have felt great, especially the cleans.

Bit of a delayed posting. Busy like everyone during X-mas but manged to get into the gym. The sessions were alright. Things like squats and deadlifts felt like a ton but the assistant Oly exercises felt like they were clicking. C&J and Snatches are a mixed story. The week of X-mas I got sick and went in for two sessions and was pretty pittiful. Went out of town for a few days for New Years and just got sicker. Had my gear with me but didn't get out into a gym. Missed 2 days on the weeks 3 and the two that I manged were a bit ugly on the slow movement side but alright on the O-lifts. PR week this up coming week and it would be nice to start the year off right with something heavy.

As for 2007; good riddance, Not too good a year in the gym and even outside. It's ended on a high note but thru and thru there was way too much confusion for my liking. Got shit figured out at the end though.

2008 Goals and Plans; String together the next 6 months of solid training. My gym membership is up at the end of June and I want a 60kg snatch and 80kg C&J by then, Unless things are going great in the world of O-lifting, I'll probably jump back over to Crossfit for 12 weeks and then a 12 week cycle of SS. I want to put in a year at O-lifting before I kick the bucket. It's fun but I just don't feel like I'm in as good a shape or the direction of my ideal fitness compared to CF, just a personal preference. Of course when I start up CF again I'll probably bitch about it and the 10k runs and 5 rounds marathon WODs. Which makes me think that I could easily come up with a CF style WOD with more of a strength orientated goal...

05/01/07
Week 3 Day 2
Snatch Pulls + Hang Snatch
25x2+2
30x2+2
35x2+2
40x1+2
42.5x0+1
45x0+1
47.5x0+1
Snatch Pulls:
40x3
45x3
47.5x3x2
Push-Jerks:
45x2
52x2
58x1
4 Second Clean Holds:
Worked up to 66x3x2
Back Squats:
67.5x5
80x3
82.5x3
110x1
102.5x1
Blah, Was suppose to be 110x3x3 but I just didn't have is in me. Barely had 100 in me. The rest of the oly Lifts felt good.
Bench Press:
60x5
62.5x5x2
Just pissing around.

04/01/08
500 Jump Rope
3 HSPU
7 DH Pull-ups
5 alt Pistols
10 KTE
10 Parralette Push-ups
8 Body Rows
15 OHS
15 GHS
15 Back Ext
3 Ring Dips
Max Kipping Pull-up = 15
15 Walking Lunges
3 Standing Evil Wheels
Just some fun stuff. No time.

03/01/08
week 3 Day 1
79.4kg
Power Cleans:
38x5
45x5
52x5
56x3
60x2x2
Clean Pulls:
60x5
66x5
70x3
Clean Deadlifts:
105x5
120x5
135x5
142.5x3
Behind Neck Press + Push Press:
28x3
33x3
38x2
42.5x2x2
Front Squats:
57.5x3
68x3
78.5x3
90x3x3
84x3
Solid Session. Front Squats were f'in heaving, as were there Deadlifts. The rest felt pretty light.
Fun:
10 GHS
10 Back Ext
10 Pull-ups
10 Push-ups
10 OHS
10 Walking Lunges

29/12/07
Week 2 Day 4
Snatch:
37.5x3
32.5x3
37.5x3x2
40x2x2
C&J:
40x3
45x3
42.5x3
56x3x2

27/12/07
Week 3 Day 2
Power Snatch 25x3
30x3
35x3
37.5x3
40x2x3
Dead-hang Clean:
38x3
45x3
52x3
56x2x3
Good Mornings:
35x6
42.5x6
47.5x6x3
Overhead Lying Hip Swings:
40x10
50x10
55x10
60x10

26/12/07
Week 2 Day 2
Snatch Pulls + Hang Snatch:
25x2+2
30x2+2
35x2+2
40x1+1
42.5x1+1}x2
Snatch Pulls:
37.5x3
42.5x3
45x3x3
4 Second Clean Holds:
Up to 63x3x2
Push-Jerks:
45x2
52x2
55x1
Back Squats:
63x5
75x5
86x5
92x5
97x3
103.5x3 F'in heavy
Turkish Sit-ups:
55lbs x 3/arm x 5
Back Ext:
15kgx7x2
20x7

24/12/07
Week 2 Day 1
Power Cleans:
38x5
45x5
52x5
56x2x3
Clean Pulls:
56x5
60x5
65x3x2
Clean Deadlifts:
97.5x5
112x5
127x5
135x3x2
Behind Neck Press + Push Press:
26x3
30x3
35x3
38x3
40x3
Front Squats:
58x3
68x3
78x3
84x3x4
78x3
Standing Evil Wheel:
3 rollouts x 5

22/12/07
Week 1 Day 4
Power Snatch:
25x3
30x3
35x3x2
38x2x3
35x3
Dead-hang Clean:
35x3
42x3
50x3
52.5x3x3
Good Mornings
32.5x6
37.5x6
42.5x6
45x6x3
GHS + Russian Twist:
10kgx8x3
WindMills:
17kgx5/sidex3

19/12/07
Week 1 Day 2
-fast 19.5h to pre-workout
-Jump rope work, 500reps
-Snatch Pulls + Hang Snatch combos:
worked up to 40kg
-Snatch Pulls:
triples up to 45kg
-Deadlift Cleans 4 seconds@4 positions:
Up to 57.5x3x3
-Push Jerk:
45x2
48x2
52x2
-Back Squats:
57.5x5
69x5
80x5
92.5x3x2
97.5x3x3

-3 rounds:
10 Overhead Lying Hip-swings, 40kg
5 Overhead sit-ups, 8.4kg DBs

Feeling good. Having fun.

18/12/07
-Fast 19h

17/12/07
Week 1 Day 1
-fast 19h to pre-workout
-Jump rope work, 500reps
-Power Cleans:
35x5
42.5x5
50x5
52.5x3x3
-Clean Pulls:
52.5x5
60x3x4
-Clean Deadlifts:
95x5
98x5
110x5
120x3x3
-Behind Neck Push-Press:
27x3
33x3
38x3
45x3x3
-Front Squats:
52x3
63x3
68x3
73x3
78x3x4
73x3
-Evil Wheel fun
Fun. Felt good to get back into PowerPlus and move some iron, been itching all week. The clean deadlifts were way too easy. Tempted to base the work off a higher max...

15/12/07
-fasting 20h

14/12/07
-Fasting 16h pre-WO
-77kg
-500 Jump Rope
-Snatches: worked up to 42kg for a couple singles
-C&J: Worked up to 63kg for a single
-Snatch Pulls: Up to 50kg for a triple
-FS: Worked triples up to 85kg
A light workout just to prep myself for the next cycle. It was a good week off coupled with my first week off school. I really look forward to this next cycle, months ahead of lifting and the next competition. It will be fun.

13/12/07
76.8kg
Fast 14h to PWO
-Jump Rope work, 500 reps
-OHS: 40x3/45x3/50x3/55x2/60x1/60x1
-Floor Wipers: 40x8/50x8/50x8
-3 Tabata Intervals of:
Pull-ups: 12/7/5
Push-ups: 14/9/8
Squats: 17/16/16
Just playing around. Kept the OHS at a manageable weight and didn't go hard on the tabata. I can't remember the last time I tried tabata anything. Was surprised how well I did on the pull-ups on first interval but after that it was what I expected. I'm a bit sore from the pull-ups and push-ups the other day so I'm hoping this little bout along with a PWO cold shower will help.

11/12/07
76.2kg
Fast 20h to PWO
Jump Rope work, 500 reps
Overhead Sit-ups - 18.5lbs DB's x 6 x 5
Back Ext - 10kg x 10 x 3
4 rounds for time of:
10 jumping lunges
10 push-ups
10 kipping pull-ups
Time 5:32
Was suppose to go and talk to my coach yesterday but got tied up and missed him. He said before that this was a transition week and to keep active but don't go hard. Sounds like an ample oppurtunity to do a short metcon or two, some jump-rope work, core work and climbing.

Had my staff party last night; had an awesome pistachio glazed salmon on a bed of couscous. First time I've had any grains in a long time. For desert I had an amazing apple-strudel. I'm usualy not a fan of deserts as I don't really like sweet things but that strudel was amazing. Wasn't very sweet but was all apple, cinnamon and hazelnuts.

Talking to one of my friends there, who's a nutritionalist was a bit insightful and left me with a bit of a nice little conclusion; there's nothing wrong with eating these foods. So long as they are of higher quality, are eaten only once and a while/special occasions and are consumed while in the company of good friends, all is grand.

09/12/07
I had my first Olympic lifting meet the other day. This was my competition EVER and probably the last time I’ve done any sport of any type in front of an audience since I was 10 and played hockey. I’m 26 now…

I weighted in at 75kg, which surprised the hell out of me. I was worried I wasn’t going to make weight in, as the lowest number I had seen on the scale in months was 79kg. Amazing how much water and food weight adds to the total.
Felt jones’d during the warm-up and was throwing the weights around but when it came to going out there in front a shit load of people I choked hard, failing on my first two snatch attempts at 45kg but managed the third. I was just happy that I managed one lift so I could at least get a total. And when I say choked I mean choked like a fat kid wolfing down a box of smuggled smarties while at fat camp.
C&J was better hitting 63kg pretty easily, 65kg no problem and then jumped up to 70kg but had a bit of a press out and got red lighted.
In the end I finished with a 110 total (yeah laugh it up) but I had fun and it was a cool experience. I’m also happy that I don’t feel really shitty and down about myself. I think that’s the most important thing that I left there with. I’ve also left with a couple observations, questions that I’ve been asking myself, and some goals that I’d like to obtain.

I saw a lot of people pull some awesome weight and some great athletic abilities.

The weight, to me represented a mental toughness that I know I don’t have. I can fail a couple times at a squat and keep getting under the bar until I hit it, I can push myself past the lactic threshold that has others quit and leaves me in a crumpled heap of sweat and flesh on the floor but the fast lifts rattle me. I fail a snatch attempt once and I’m done. I hesitate throwing large weights as fast as I can over my head.

The athletic abilities, again to me, represent a kinesthetic sense, speed, power and confidence.

For goals, a 60kg snatch and a BW+ C&J by next spring/summer. Nothing ground breaking there and perhaps a bit too modest but I’m a modest guy and I’m not that good at this sport. These goals aren’t really to do with getting stronger but more to do with my goals of that mental toughness and the athletic ability that I observed and stated above. I don’t think I’m a competitive lifter but I do like the classic lifts and have fun with them.

I also observed a lot of guys that were kicked to shit because of the lifts, guys fighting injuries at all the levels. That’s something that I’d rather avoid and is probably a reason why I don’t see myself competing and training in this sport for a long period of time. I do miss the CF kool-aid, to an extent. I miss the metcons, the variety, the overall feeling of wellness while training it, the lower BF (vain I know). There are also a couple things that I hate about it too. The fact that I can’t hold onto weight on CF, averaging about 69kg/150lbs at 5’-10.5”/1.8m sucks. I hate the long runs, I was also really hating the major set-up I would have to do to do CF at my gym, setting up rowers, weights, pull-up bars and praying that no one would come along and take it was a pain.

So somewhere, somehow there’s a happy medium, I just need to find it. I’m looking along the lines of some season training based around a rotation of SS/PP style strength training and CF like that mentioned here. The CA WOD looks cool but I wonder how much value it would have for someone who trains nothing but the O-lifts but just really sucks at it? But that’s a ways off. In the meantime I just have to keep working at obtaining my goals and getting myself into another competition or two.

03/12/07
In meet prep right now so today's WO was extra light. Worked with the kiddie plates for the snatch. C&J up to 55 I think and FS only up to 85x3.

Need to get some metcon action and general conditioning in, especially while I'm just learning the O-lifts and they're retardedly light. More jumprope work is a good idea and cool skill to possess. Multiple double-unders would bring the ladies in, or so I'm told. Exams this week and moving and then I'll be free from the grasps of my obsessive compulsive step-father and live close enough to the gym that I don't have to workout in my -20 celsius garage. Oh how I miss life on the road; those dusty Cambodian roads, lazy Laotian afternoons, bustling Bangkok streets and Oz...