L's Log: Olympic Lifting w/o a Coach!

[noelngyawa]

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Since walay mga logs dri, akoy mo start. Log is helpful kay what if naa kay pangutana sa program, sa nutrition, etc.

Age: 18
Height: 5'7"
Weight: 177.5lbs

Stats: Max
• Squat : 325lbs, 5RM
• Bench : 215lbs, 1RM
• Press : 160lbs, 1RM
• Deads : 345lbs, 1RM

PROGRAM: MSU experimental program

Max/Goal
• Snatch - 145lbs x 1/ 90% of BW
• Power clean - 170lbs x 1/ 215lbs x 3
• Jerk - 170lbs x 1/ 215lbs x 1
• Front squat - 265lbs x 3/ 300lbs x 1
• Back Squat - 285lbs x 3/ 325lbs x 1

Diet : LG approach

[noelngyawa]

Week 1, Day 1

Snatch
• Bar x 3 x 30
• 85lbs x 3 x 2

Power Clean and Jerk
• Bar x 3 x 15
• 100lbs x 3 x 2
• 125lbs x 3 x 2

Back Squat:
• 180lbs x 3 x 2

Sit ups:
• 15 reps

[noelngyawa]

Week 1, Day 2:

Hang Snatch:
• Bar x 3 x 10
• 95lbs x 3 x 2

Hang Power Clean:
• 3 x 10
• 135lbs x 3 x 2

RDL:
• 115lbs x 10
• 145lbs x 5
• 165lbs x 3
• 190lbs x 3 x 2

Power Clean:
• 190lbs x 0, 0

Sit ups
• 15 reps

[noelngyawa]

Week 1, Day 3

Snatch:
• Bar x 3 x 10
• 125lbs x 3 x 2

Power Clean:
• Bar x 3 x 10
• 145lbs x 3 x 2

Jerk:
• 115lbs x 5
• 135lbs x 3
• 140lbs x 1
• 145lbs x 3 x 2

Front Squat:
• 145lbs x 5
• 165lbs x 3
• 170lbs x 1
• 180lbs x 3 x 2

Sit ups:
• 15 reps

[noelngyawa]

overall sayon pa ang first week, mo lisod week 3 kay AM/PM training..

[nzo]

mag olympic lifting ka brad? ga compete ka? asa ka na gym gani?

[noelngyawa]

mag olympic lifting ka brad? ga compete ka? asa ka na gym gani?

Wala, wala man koy coach, og bumper plates makit.an. If you can help me, then it'd be much appreciated! Club ultima brad

[noelngyawa]

Week 2, Day 1

Snatch:
• Bar x 2 x 10
• 85lbs x 3
• 110lbs x 3 x 2

Power Clean:
• Bar x 2 x 10
• 115lbs x 3
• 130lbs x 3 x 2

Jerk:
• 115lbs x 5
• 135lbs x 3
• 145lbs x 1
• 165lbs x 3 x 2

High Bar Squat:
• 145lbs x 5
• 165lbs x 3
• 185lbs x 1
• 205lbs x 3 x 2

Planks:
• 3 x 30 secs

[nzo]

wla jud koy mayo na idea sa Olympic lifting brad... but its an interesting thing though!! good luck!

[noelngyawa]

wla jud koy mayo na idea sa Olympic lifting brad... but its an interesting thing though!! good luck!

Yeah, thanks brad!