Update

OK so I've decided to stop the 5.3.1 program on account of my new membership to Cougars' Weightlifting Club over at the Sleeman's Sports Complex in Chandler. As of the end of May I'll no longer be a member of Riverside Fitness at Toowong (my commercial gym) and I'll be attempting to get to Chandler 3 times a week.

I'm getting coached by Miles Wydall who has agreed to take me on as a future competitive olympic lifter and he's writing me up a personal strength training program for 3 days a week training.

Since I've started training at Cougars' (12th of May 2012) I've learnt the basics of most of the important lifts, being the Clean and Jerk, and the Snatch. As of today I've been 3 times, most of it was basic training with the bar and weights up to 40kg but nothing heavier, very focused on technique.

I'm told once the program is in effect I'll be doing some very heavy strength training, including heavy squats and push press along with the obvious power cleans, cleans, jerks, clean and jerks, power snatches and snatches.

So lets see if I can hit some of those yearly goals for real! :)

Week 3 - Cleans & Squats 06/03/12

MAIN LIFT - CLEAN AND JERK (Round 4)

• Lifting at UQ's sports complex with proper olympic bar and pads
• Warm up with bar work / light weight (all of the sets included jerks)
• 3 singles x 70kg
• 3 singles x 80kg
• 3 singles x 90kg
• 1 single x 100kg
• 1 single x 105kg (PR)
• 0, 0 x 110kg (too hard lewl)
• 4 singles x 100kg (much easier than last week!)

ACCESSORY LIFTS - SNATCHES

• First time attempting Snatches, spent a while on lower weight
• ~5 singles x 40kg
• ~5 singles x 45kg
• ~8 singles x 50kg
• ~3 singles x 55kg
• 3 singles x 60kg (PR)
• ~5 singles x 50kg

MAIN LIFT - SQUAT (This is included as Week 3 - Squats)

• 8 x 70kg
• 5 x 80kg
• 5 x 90kg
• 5 x 100kg
• 5 x 110kg
• 5 x 120kg
• 4 x 130kg
• 3 x 130kg
• 3 x 130kg
• 3 x 130kg

Did the whole session with Juz, who semi-coached me through the whole thing. Felt a bit sick but managed to get a personal best C&J with pretty good form, and for some reason I know how to Snatch so that will be interesting in the coming weeks! We stayed for like nearly 2 hours so I'm including this as week 3 cleans AND squats. Next week is deload (which will be a rest week cause I'm sick atm).

Week 3 - Military 03/05/12

MAIN LIFT - MILITARY (Round 4)

• 10 minutes of stretching / light bar work
• 5 x 60kg
• 5 x 65kg
• 3 x 70kg
• 1 x 75kg
• 1 x 77.5kg
• 1 x 80kg (PR)
• 3 x 75kg (PR)
• 5 x 70kg (PR)
• 8 x 60kg
• 6 x 60kg

ACCESSORY LIFTS - Push Press, Jerks & Pull Ups

• 3 x 85kg                  3 x 80kg         5 x (BW+20kg)
• 2 x 90kg                  3 x 80kg         5 x (BW+20kg)
• 1 x 95kg                  2 x 80kg         5 x (BW+20kg)
• 0 x 100kg                1 x 80kg
• 1 x 95kg                  1 x 80kg
• 2 x 90kg
• 1 x 90kg
• 1 x 95kg
• 1 x 97.5kg (PR)
• 0 x 100kg
• 1 x 90kg
• 1 x 90kg
• 1 x 90kg

Fucking 100kg push press just wouldn't go up, but apart from that I spent like a full hour in the power cage lifting big weights, it was awesome. What the hell happened to my military??

Week 2 - Squats 02/05/12

MAIN LIFT - SQUATS (Round 4)

• 10 minutes of stretching/light bar work
• 10 x 60kg
• 8 x 80kg
• 6 x 100kg
• 5 x 115kg
• 5 x 125kg (with belt)
• 4 x 135kg (with belt)
• 3 x 140kg (with belt)
• 8 x 115kg
• 10 x 60kg

big squats is big. :)))