A novice master's log.

[KrisG]

Age: ...masters... old enough and not getting younger

Weight: A lot. <105kg for now, but on the way back down, and eventually back to 94kg


My program:

*Everything is in pounds/lbs, unless otherwise noted, because that's what I own.*

Week 1:

Monday:
Snatch - 90% x3
Hang Snatch - (-15% of 90%) x3
Jerk (heavy) - heavy as possible/max

Tuesday:
Back Squat -90% + back off sets
Overhead Press - 5/5/5+ (using Wendler's 5/3/1 percentages)



Friday:
Clean&Jerk - 90% x3
Power Clean&Power Jerk - (-10% of 90%) x3
Hang Cleans (heavy) - (same % as power clean/jerk) x3 + heavy singles

Saturday:
Front Squat (heavy) - up to a max
Bench Press - 5/5/5+

Sunday:
Deadlift(heavy) -up to a max
Accessory work, depending how I feel



Week 2:

Wednesday:
Snatch -95% x2
Clean&Jerk -95% x2

Thursday:
Back Squat - 95%x2 + back off sets
Overhead Press - 3/3/3+



Week 3:

Monday:
Snatch - 85% x5
Hang Snatch - (-15% of 85%) x5
Jerk(light) - 85% x5

Tuesday:
Back Squat - 85% x5
Bench Press - 3/3/3+



Friday:
Clean&Jerk - 85% x5
Power Clean & Power Jerk - (-10% of 85%) x5
Hang Cleans(light) - (-10% of 85%) x5

Saturday:
Front Squat (light) - up to 85%
Overhead Press - 5/3/1+

Sunday:
Deadlift (light)
Accessory work



Week 4:

Wednesday:
Snatch - max/try for a PR
Clean&Jerk - max/try for a PR

Thursday:
Back Squat - max/try for a PR
Bench Press - 5/3/1+

[KrisG]

Monday 3/23/2015

Snatch:
45 - 5x3
95 x3
115 x3
125 x2
135 x1
150 x1
160 x1
160 x1
160 x1


Hangs Snatch:
145 x1
145 x1
145 -Miss (slipped)


Jerk (from boxes):
135 x2
155 x2
185 x1
205 x1
225 x1
235 x1
245 x1
260 x1 - PR

[KrisG]

Tuesday 03/24/15

Back Squat:
45 x5
135 x5
185 x3
225 x2
275 x1
315 x1

And that was all I had in me today. I haven't squatted much lately and it shows. I planned on going into the high-300s, but 315 nearly buried me. Tired.



Overhead Press:
45 x10
75 x5
95 x3
115 x1
127.5 x5
147.5 x5
167.5 x5

These were okay. Made harder by fatigue, but okay.

[KrisG]

Friday 03/27/2015


Clean&Jerk:
Bar warmup
95 x3
135 x2
160 X1
185 X1
202.5 X1
202.5 x1
202.5 X1

Power Clean&Power Jerk
182.5 x1
182.5 x1
182.5 x1

Hang Cleans:
182.5 X1
182.5 x1
182.5 x1

[KrisG]

Saturday 3/28/2015

Front Squat:
45 x5
95 x5
135 x3
160 x2
185 x1
205 x1
225 x1
245 x1
265 x1
275 x1

And that's all I had in me today. I hadn't front squatted in a while. It always beats me up. Today was bad even though it wasn't overly heavy.


Bench Press:
45 x10
95 x5
135 x3
155 x2
185 x1
205 x1
225 x1
235 x1
245 x1
250 -miss

These went well enough, I just ran out of gas. 250 should have been easy.

[KrisG]

Wednesday 4/1/2015


Snatch:
bar warmup
95 x3
115 x2
135 x1
145 x1
155 x1
167.5 x1
167.5 -Miss
167.5 x1

I was only supposed to do 2 snatches, but I slipped and dropped it, so I did it again. No problems.

Clean&Jerk:
135 x3
155 x1
175 x1
195 x1
212.5 x1
212.5 x1

These were easy.

[KrisG]

Back Squat:
45 x5
135 x5
185 x 3
225 x2
275 x1
315 x1
335 x1

Not as bad as last time, but not good. Worn out. Didn't dven do any backoff sets.


Press:
45 x10
75 x5
95x3
115 x2
135 x1
155 x1
175 x1
190 x1
200 - Miss x3

Same as above

[KrisG]

Monday 4-06-2015

Today was a lightweight technique day.

Snatch:
Bad warmup
95 x3
115 x3
125 x2
135 x1
142.5 x1
150x1
150x1
150x1
150x1
150x1

These were easy.

Hang Snatch:
135x1
135-Miss
135x1
135x1
135x1

These were easy too, I just got sloppy and lost the bar backwards once.

Jerks(light):
95x3
115x3
135x2
155x1
175x1
190x1
190x1
190x1
190x1
190x1

Also easy.

[KrisG]

Tuesday 04-07-2015

Back Squat:
45x10
135x5
185x3
225x2
275x1
315x1
340x1
305x2
272.5x3

These went well. I am working on adding 5lbs a session to my neglected squat. Felt good.

Bench Press:
45x20
95x5
135x3
160x2
185x1
205x1
225x1
235x1
250-miss
240x1
220x2

These were decent but I failed 250 again. 240 was easy afterward.
192.5x3

[KrisG]

Saturday 04-11-2015

Light weight workout

Clean&Jerk:
Bar warmup
95x2
135x2
155x1
175x1
190x1
190x1
190x1
190x1
190x1

Power Clean & Power Jerk:
170x1
170x1
170x1
170x1
170x1

Hang Clean:
170x1
170x1
170x1
170x1
170x1