Power snatch 70/3 x 2 80/2 x 3 (75%)
Snatch 75/3 (70%) 85/2 x 2 (80%) 97/2 x 3 (missed all of these but one......the new
percents are hard and I was kinda tired)
Snatch pull 97/3 x 3 107/3 x 3 (100%) 117/2 x 3 (110%)
Back Squat 105/3 (55%) 125/3 (65%) 152/4 x 5 (80%) This was hard.
Behind the neck press + OHS (pounds) 125/3+2, 130 fail, 125 fail, 115 3+2 x 2
If I can get the weight off my neck I can do it for reps. I couldn't get 130 or the second 125 up.
Flexiblity:
hamstrings, groin, shoulders for 30 minutes.
For shoulders I just got a 45 pound plate and held it over my head.
Ok workout, I easily got 85kg for 2 x 2 on the snatch, but the jump to 97 killed me. This week has been surprisingly hard though, considering I'm 3 weeks out from the meet. On the flip side, I do feel quite strong.
I'm also using the Russian books I bought to study up on program creation and to create a template that will allow me to create my own programs instead of having to exactly copy the one I have. That way I can address my specific weaknesses while still getting stronger in everything else as I should normally be. After I get it figured out I'm going to try to find data on powerlifting numbers that is similar to the type of data I have for weightlifting. It should actually be quite simple to translate the system to powerlifting once I have it down.
5 comments:
Cool. But I don't know how generally the russian weightlifting will translate to powerlifting. Oly lifts can be done much more frequently at higher intensity than any of the powerlifts.
Cool. But I don't know how generally the russian weightlifting will translate to powerlifting. Oly lifts can be done much more frequently at higher intensity than any of the powerlifts.
I know. The system is the key. They break down EVERYTHING. If I can find the kind of data on powerlifting that they have for weightlifting I can easily adapt the system. Volume is determined by number of lifts, so if you want a Sheiko-style system where you squat twice, deadlift once, bench 3 times per week you can just distribute the lifts into those days. If Sheiko did it I can do it. Besides, I'll be testing it on new people, not you guys, and I wouldn't ever give someone a program I didn't think would work anyway. Can we post files on this blog? Once I figure out the system I'll post it if I can, or just send it to you.
The problem is that I need data on optimal number of lifts, progressions of powerlifters over time, etc. I don't have that yet but I'm sure the data is out there somewhere.
I have seen some data from Talmant about number of fundamental lifts (big three) per year for various classes of lifters. I do not remember where. You might want to start with Sheiko's book, as painful as that would be.
Post a Comment