Darwin Barbell Club & Combat Sports

Tuesday, December 14, 2010

Weightlifting Season 2011 Starts Today

Today is the first day of our 2011 Weightlifting Season. The program that we are opening with is a 10 week program that will lead up to our 1st Meet (2011 Atlantic States Open). The program is a hybrid of the USA Weightlifting Club Coach Program.

A very basic over view is:

1) low volume and high volume weeks

2) weight is determined by a weekly %

3) low volume weeks are 3 training days a week and high volume weeks are 2 training days.

4) each workout will consist of a Snatch or C&J, Squat and Pull. The movements will be varied, i.e. Snatch could be box snatch, hang snatch or power snatch and Squat could be back/front/ohs

Goals have been set and now its time for old fashion hardwork

Sunday, December 12, 2010

VICTORY!!!!

So today was High Bar Back Squat Max Day and it went great. 6 weeks ago we started the Russian Squat Program and today the final results were as follows

Joey: BW 85kg (187lbs)
Start 1RM was 184kg (405lbs)
End 1RM is 190kg (420lbs) +14lbs

Eric: BW 93kg (205lbs)
Start 1RM was 136kg (300lbs)
End 1RM is 146kg (322lbs) +22lbs

This program worked great, all squats were Ass-to-Grass in depth and no help from a spotter.
I'm a very average squatter and this program helped me get well over 300lbs which has been a goal of mine for a while!!!

Saturday, December 11, 2010

Gym Remodel

BEFORE:

AFTER:

Joe R found me a power rack (craigslist) and by moving around a few thing, the jerk boxes are now in a permanent place and no longer need to be moved out onto the platform to use.

Tuesday, December 7, 2010

The Program Worked!!

The Russian Squat Program (http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html) worked great.

Today Joey and I both did our previous 1RM for 2 x 2. This weekend we will go for a new 1RM and then we'll have a light week before starting our next Weightlifting Season Program which I will explain next time I post.