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Thread: A novice master's log.

  1. #1
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    A novice master's log.

    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+
    Last edited by KrisG; 03-24-2015 at 12:01 AM.

  2. #2
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    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

  3. #3
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    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.

  4. #4
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    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

  5. #5
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    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.

  6. #6
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    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.

  7. #7
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    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

  8. #8
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    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.

  9. #9
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    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

  10. #10
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    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

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