OK, bit of a rocky start to this program. Still, got the work done, just started a bit too high on some things and my low back still is not quite right. So, I'll make some adjustments for wed.
Monday, week 1, only posting work sets, obviously I warmed up prior to each exercise as necessary.
morning: stretching and 10 rep circuit
warmup: rowing, leg and shoulder stuff
P. Snatch: 3x 1x 95
P. Clean: 3x 3x 130
5x 220, 230, 245*
Bench 3x 20 rep goal:*
BB Rows 3x 25 rep goal: 140x 8, 8, 9 (goal met, plus 5 next week)
Side Bends: 5x 12x 65DB
Shoulder stuff and low back yoga.
Snatch went fairly well, but muscled up the last one, so stay at this weight. I need to get lower on the catch, still trying to pull it high instead of going down to get it. Power cleans felt very tight though! But aggravated my back a bit.
I felt the low back in the squats and barely ekked out 245 for 5. I based this off a 1rm of 290, but that's just a bit too high to start. Should have gone with 275-280, so today would have ended with 5 at 235. That would have been a smarter way to start off and get momentum going forward, especially as my low back is still not right. So, I'll adjust that a bit going forward.
Bench was way too ambitious. I've done 185 for 10 a while ago, so I thought maybe I could hit 195 for 20 reps total now... uh, no, not even close. I'm dropping this down to 175 and getting some momentum going forward, too.
Still, I got a lot of work done in less than 60 min. (75 min total counting warmups and post w/o stuff)
There you go. Not great, but not bad either. Live and learn.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 275 (pause), DL 370 @205 or less
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240
Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.