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Old 04-12-2011, 06:07 PM   #341
Ryan Whipple
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Re: Ryan's Log.

Tuesday:

Warmup: 3x10 1pKB Clean & Jerk/arm

Clean and Jerk: 3x3, 3x1
115-115-115
135-135-135

Press: 3x3
95-95-95

Sprints: 10x100 every 1:00
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Old 04-13-2011, 04:55 PM   #342
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Re: Ryan's Log.

Wednesday:

Warmup: 3x10 1.5pKB Swing

Front Squat: 10x3
120-120-120-120-120-120-120-120-120-120

Bench: 4x5
165-165-165-165

Swim Class: 1 Hour
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Old 04-14-2011, 07:41 PM   #343
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Re: Ryan's Log.

Thursday:

"Extreme Circuits"

5 Rounds: 40:00
-4 Laps around the gym
-Lunge gym
-20 Pushups
-10 Pullups
-Gorilla Walk gym
-20 situps
-Broad Jump gym
-10 dips
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Old 04-16-2011, 11:39 AM   #344
Ryan Whipple
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Re: Ryan's Log.

Saturday:

Warmup: 2x (10 1pKB Swings, 10 1.5pKB Swings)

Snatch: Max
95-105-115-120

Clean and Jerk: Max
115-135-155

Back Squat: Max
165-175-185-195

Straight-Leg Deadlift: 5x3
185-185-185-185-185

Bodyweight: 153.6
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Old 04-18-2011, 09:00 PM   #345
Robert Whipple
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Re: Ryan's Log.

Hey! Congrats on the PR for the Snatch!!!
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Old 04-19-2011, 08:08 AM   #346
Ryan Whipple
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Re: Ryan's Log.

Monday:

Snatch: 3x2 @ 75%
95-95-95

Clean and Jerk: 3x2 @ 75%
115-115-115

Bench: 5x5
145-145-145-145-145

Ring Dips: 3x12

Plate Twists: 3x8 @ 45

Back Squat: 3x3 @ 85%
165-165-165

Everything felt really, really heavy yesterday. I missed my first few snatch attempts, and the squats felt off-balance and awkward. Maybe I'll need to scale down the %'s a bit, but I'll see how the next few workouts go before I adjust anything.
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Old 05-02-2011, 10:35 PM   #347
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Re: Ryan's Log.

Hey, where'd you go?
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Old 06-15-2011, 08:16 PM   #348
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Re: Ryan's Log.

This post is about a 6 week experiment I did that lasted from 25 April to 5 June.

I did a 6 week program consisting of:
-2 weeks focused on Olympic Lifting
-2 weeks focused on upper body lifts
-2 weeks focused on cardio


The idea here was to build a program that addressed several issues:
1. I often try to put too much into a week's worth of training. By dividing my program into phases, I was able to work on several things without working myself into the ground.
2. Dividing into phases also gave me a mental break..."If I don't like it, just wait - things will change"
3. I wanted to focus on strength, and I haven't ever done a program that consisted of high-set/low-rep/high-weight. I gave it a shot.

The Goals were to increase my 1RM Snatch, Clean and Jerk, and Back Squat. I figured working them hard in the 1st two weeks, easing up in 3-4 and going mostly off in 5-6 would lead me to hit a max around week 5.

Week 1 : Olympic Week 1/2 - Week 1/6
Monday:
-Snatch 3x2 @ 95
-Snatch Pull 3x3 @ 125
-Snatch Deadlift 3x3 @ 135
-Front Squat 5x3 @ 115
-Pullups 8-6-4-2
-Pushups 24-18-12-6

Wednesday:
-Press 3x3 @ 115
-Jerk 3x1 @ 145
-Bench 5x5@ 145
-Pushups 30-20-10
-Pullups 12-8-4

Friday:
-Clean & Jerk 3x2 @ 125
-Clean Pull 3x3 @ 155
-Clean Deadlift 3X3 @ 165
-Back Squat 5x3 @ 155

Saturday:
-Snatch Max: 135
-Clean & Jerk Max: 155 (Missed 165)
-Squat: 215
-Stiff Legged Deadlift 5x3 @ 195

Swim: 16 laps

Week 2 : Olympic Week 2/2 - Week 2/6
Monday:
-Snatch 3x2 @ 100
-Hang Power Snatch 3x2 @ 100
-Snatch Pull 3x3 @ 135
-Front Squat 5x3 @ 115

Tuesday:
-Swim 16 Laps

Wednesday:
-Clean & Jerk 3x2 @ 125
-Clean Pull 3x3 @ 165
-Clean Deadlift 3x3 @ 175
-Back Squat 5x3 @ 160

Friday:
-Press 3x3 @ 115
-Jerk 3x1 @ 145
-Bench 5x5 @ 155
-Pushups 30-20-10
-Pullups 12-8-4

Saturday:
-Snatch Max: 135
-Clean & Jerk Max: 155
-Squat Max: 205

Week 3 : Upper Body Week 1/2 - Week 3/6
Monday:
-Press 3x3 @ 120
-Jerk 3x1 @ 150
-Bench 5x5 @ 160
-Plate Twist 3x8 @ 45
-Pullups 12-10-8-6-4-2
-Pushups 24-20-16-12-8-4
-Situps 24-20-16-12-8-4

Tuesday:
-Swim 16 Laps

Wednesday:
Was supposed to be this week's lower body day: had to skip due to events at work

Thursday:
-Press 5x2 @ 125
-Close Grip Bench 5x3 @ 115
-Ring Pushups 3x15
-Pullups 4x6
-Front Squat 5x3 @ 120

Saturday:
-Snatch Max: 125
-Clean & Jerk Max: 150
-Back Squat Max: 210
-Pullups 15-10-5
-Pushups 35-25-15
-Situps 35-25-15


Week 4 : Upper Body Week 2/2 - Week 4/6
Monday:
-Press 3x3 @ 125
-Jerk 3x1 @ 155
-Bench 5x5 @ 165
-Plate Twist 3x8 @ 45
-Pullups 12-10-8-6-4-2
-Pushups 24-20-16-12-8-4
-Situps 24-20-16-12-8-4

Tuesday:
-Swim 16 Laps

Wednesday:
-Hang Snatch 3x2 @ 115
-Snatch Deadlift 3x3 @ 155
-Front Squat 5x3 @ 120
-SLDL 5x3 @ 205


Thursday:
-Press 5x2 @ 130
-Bench 3x2 @ 185
-Close Grip Bench 5x3 @ 115
-Pullups 3x8

Saturday:
-Snatch Max: 125
-Clean & Jerk Max: 155
-Back Squat Max: 205
-Pullups 15-10-5


Week 5 : Cardio Week 1/2 - Week 5/6
Monday:
-400m warmup
-3x100m
-3x300m
-3x100m
-400m cooldown

Tuesday:
-Swim 16 Laps

Wednesday:
-Pullups 17-12-7-1
-Front Squat 5x3 @ 125
-Back Squat 5x3 @ 165

Thursday:
-Run - 3 miles

Friday:
-Rock Climbing!

Saturday:
-4 Mile Run

Sunday: More Rock Climbing

Week 6 : Cardio Week 2/2 - Week 6/6
Monday:
-Run - 3 miles

Tuesday:
-Swim 16 Laps

Thursday:
-400m warmup
-3x100m
-3x300m
-3x100m
-400m cooldown

Saturday:
-4 Mile Run

The Results
Failure all around. I didn't get any weaker but I didn't get any stronger.

Lessons Learned
Looking at the sets/reps/weights I used in this program and the sets/reps/weights I'm using in my current program, I believe I was not strong enough to make this type of training effective. Also, the energy and recovery ability required to train full-body compound motions several times per week required that each individual workout be simpler and easier than I probably should have been doing.
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Old 06-16-2011, 09:02 PM   #349
Robert Whipple
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Re: Ryan's Log.

Quite the experiment you ran there! To bad you didn't get the results you were after.

Programming is one of the most difficult things to do. There is a lot to read up on and chat with other folks about it.

Always a good thing to keep moving and trying new things!
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