Heavy metal Olympic routine

[ebon00]

I've started on a routine that uses a lot of the variations on the Olympic lifts so I thought I'd post it here for inquiring minds to see. Sadly I slipped on some ice before New Year's and twisted my knee making it impossible to train legs. That also means that I'm not 'dipping' low on the power cleans and power snatches. I've also had a serious shoulder injury in the past (not gym-related though) so my weights on pressing movements are low.
All weights listed are in kilograms. (didn't have the patience to convert them)

Since this is Friday, here's today's entry:

Incline press: 50x6 / 70x2 / 60x6 / 75x1 /50x7

Dips: w/ Bodyweight (roughly 215) 12/9/9

Triceps superset: Overhead ext/pushdown
20x10/5
20x7/4

This workout should also have included legs but I only managed some very light-weight leg extensions and leg curls to get some blood in there.

[StevenD]

Is that 215 bodyweight in kilo's? My guess is that you meant lbs on that one. Btw, what are your current stats? Thanks.

[ebon00]

Originally posted by StevenD
Is that 215 bodyweight in kilo's? My guess is that you meant lbs on that one. Btw, what are your current stats? Thanks.

Good call. Of course that bodyweight was in pounds. I weigh around 96-97 kilograms. Depends on what you mean by stats. I don't keep track of muscle measurements but I'm 6'4" and I weigh the above mentioned.

Monday January 20th - Back/biceps

Partial Javorek complex*
50kg 6/6/6
55kg 6/6/6
60kg 5/5/5

Block power clean
50kg 5
60kg 5
65kg 5

Overhead shrug
30kg 19

Snatch deadlift
70kg 10
80kg 10

Barbell curl
40kg 8

"Free" concentration curl
15kg 6


I'm having some slight problems with racking the weight on the heavest set of block power cleans. Partially because I can't really dip at all due to the knee problem, and partially because of old shoulder injuries causing stiffnes. I am stretching a lot to remedy the situation in the shoulder though.

*The partial Javorek complex is a tri-set of exercises used by Olympic weight lifters (named after a famed East European coach). The exercises are snatch-grip high pulls, clean-grip high pulls, and bent over row. I do the high pulls from the hang for variety and do the bent over rows with a supine grip. No rest within the triset.

[ebon00]

Tuesday - Push/legs

Bench press
85kg 8x1 [40 sec]*
60kg 10

Overhead (military) press
40kg 5
52,5kg 1
40kg 5
50kg 1

Crossover
30kg** 11

Cuban rotation
4kg 10 (2 sets)

Pushdown
30/25/20kg 8/6/6 (Drop set)

Leg press
50kg 20
100kg 20

Lying leg curl
30kg 15

Still can't do any realy leg work but at least I can do some high-rep sets wihtout pain.

* This means I do 8 singles resting 40 seconds between each rep.

** Actually unsure whether this is in kilograms or pounds.

[ebon00]

Back/biceps - Thursday 01/23/03

Gymnast's pulls*
B 5/4/4/4
B 4/3/3/4

Power snatches from the hang
20kg 5
30kg 5
40kg 5

Barbell shrugs
100kg 10
120kg 8

Preacher curl
40kg 8x1 [30sec]**
20kg 10

Incline dumbell curl
12.5 kg 8
12.5 kg 7

* Gymnast's pulls is a variation on a program by Charles Poliquin. It's a giant set with the exercises wide-grip pullups/medium-grip pullups/supinated medium-grip pullups/supinated close-grip pullups. I rest 30 seconds between each exercise in the giant set.

** This means I do 8 singles resting 30 seconds between each rep.

[ebon00]

Push - Friday 01/24/03

Incline press
60kg 6
75kg 1
60kg 6
75kg 1

Dips
BW 15
BW 11
BW 8

Overhead ext./pushdown
20kg 11/5
20kg 9/5

Did some light sets of squats to test the waters (60kg for 15 reps) and there is some discomfort and a rather annoying 'clicking' from my left knee.

[Fudomyo]

You might read this for your knee.

Fudo

[ebon00]

Thanks Fudomyo but strength imbalance isn't the problem, I simply twisted the knee when I slipped on some ice just before New Years. It'll be OK if I stay away from a few things for a little while and atke it slow coming back.

[ebon00]

Back/biceps - Monday 01/27/03

Partial Javorek complex
50kg 6/6/6
60kg 6/6/6
65kg 5/4/5

Block power clean
50kg 6
60kg 6
70kg 3 [failed 4th]

Overhead shrug
40kg 19

Snatch grip deadlift
75kg 10
85kg 10

Barbell curl
40kg 8

"Free" concentration curl
15kg 6

[ebon00]

Push day - Tuesday 01/28/03

Bench press
87.5kg 4 [40 sec]
85kg 2 [40 sec]

Miltary press
40kg 5
55kg x [means I missed a single]
40kg 5
50kg 1

Crossover
30kg 13

Cuban rotation
4kg 10
10

Pushdown
30/25/20kg 11/6/6 [drop set]

Did some light leg work again. Mostly trying things out. Front squats seem like the best bet for quad work for a while. If I can just do some sissy squats too I'll be set.

[ebon00]

Pull workout - Thursday 01/30/03

Gymnast's pulls
B 6/5/5/4
B 3/3/4/3

Power snatch from the hang
20kg 5
30kg 5
40kg 5

Barbell shrugs
100kg 10
120kg 8
130kg 5

Preacher curl
42.5kg 7x1 [40 sec]
30kg 6

Incline dumbell curl
12.5kg 7
12.5kg 6


Did some lower back and ab work like I always do. I'll start listing what I do next week, I always have ab and lower back work so I didn't even think to include it in this journal. Workouts feel great and I'll be changing the sets/reps slightly next week (the body adapts to rep ranges first). This workout took just under 40 min.

[ebon00]

Push/legs - Friday 01/31/03

Incline press
65kg 5
77.5kg 1
65kg 5
77.5kg 1

Dips
B 14
B 11
B 9

Overhead extension/pushdown
22.5kg 8/4
22.5kg 7/3

Front squat
60kg 6
65kg 6
70kg 5

Lying leg curl
30kg 10
30kg 10

Standing calf raise
40kg 16
100kg 6
40kg 11
100kg 4

[ebon00]

Back day - Monday 02/03/03

Snatch grip high pull from hang
50kg 4
55kg 4
60kg 4
65kg 4
70kg 3

Clean grip high pull from hang
50kg 4
60kg 4
65kg 4
65kg 4

Block power clean
50kg 5
60kg 5
70kg 3

Overhead shrug
40kg 20
50kg 10

Snatch grip deadlift
80kg 8
90kg 7
95kg 5

Barbell curl
40kg 8

'Free' concentration curl
10kg 8 [held peak contractio for 2-count]

Good morning
20kg 8
40kg 8

Hip rolls
B 2 sets of 12

Ab machine
40kg 7


Spent the weekend loading up on vitamin B so I was a bit sluggish for this workout. Had to wade through a foot of snow to get to the gym too, greatest cardio work I've done in a long time.

[ebon00]

Push/legs - Tuesday 02/04/03

Bench press
65kg 3
70kg 3
75kg 3
77.5kg 3
80kg 3

Push press
45kg 5
50kg 5
55kg 2

Cable crossover
30kg 12

Cuban rotations
4kg 10
4kg 10

Lunges
20kg 8
40kg 6
40kg 5

Front squat
60kg 6
65kg 6
70kg 5

Stiff deadlifts
60kg 14
60kg 10

Seated leg curl
50kg 8
60kg 5
50kg 8

Seated calf raise
30kg 17
70kg 7
30kg 14
70kg 5

Still taking it easy on the legs, don't want to screw myself up any more. I will probably be plenty sore anyway since I haven't really done any good leg work for more than a month. Workout lasted just over an hour whihc is a little too long. Need to move faster.

[ebon00]

Back/biceps - 02/06/03

Wide-grip pullups
B 6
B 5
B 4

Medium-grip pullups
B 5
B 5
B 4

Power snatch from hang
30kg 4
35kg 4
40kg 4
42.5kg 4
45kg 3

Shrugs
100kg 12
120kg 10
130kg 6

Preacher curl
30kg 7
30kg 6
30kg 6

Inclince hammer curl (face down)
10kg 7
10kg 7

Had to skip the good mornings today, my hams were so sore... man, oh man.