Wednesday, February 25, 2009

5x3@70% C&J

Tuesday February 24, 2009

According to Coach Fuller the surest way to success with Olympic lifts for beginners (less than a year or two of experience) is place focus on 90% of the Olympic lifts in the range of 70-75% of 1RM. With a meet experience under my belt, my marching orders for Tuesday night were a working set of5x3@70% C&J.

C&J (kg)
20 x 2 x 5 C&J
20 x 1 x 5 Front and back Sots Press
40 x 1 x 3 C&J
50 x 1 x 3 C&J
55 x 1 x 3 C&J
60 x 5 x 3 C&J Working sets

Romanian Deadlift (kg)
90 x 5 x 5 (80%)

OH Walking Lunges (lbs)
45 x 1 x 10/10 Steps
75 x 2 x 10/10 Steps

Step-Ups (lbs)
3 x 5/5 with 20 in each hand

Total Volume: 11990 lbs


Diet and Nutrition:

Goal: 182 lbs by April 2009

Tuesday February 24, 2009

Current: 181 1/2 lbs

Another day of 100% compliance, or more precisely Precision Nutrition compliance. For those new readers out there, I have been following the Precision Nutrition program since late spring of last year and have had great results. Its not really a traditional diet as such but a set of very well defined rules which after following for a month become habit. Here they are in condensed form:
  • Do not drink calories .. no milk, soda, wine, alcohol etc. When thirsty drink water, plain tea or coffee. The exception to this is after a workout, a protein shake is encouraged.
  • When having a meal make sure it contains lean protein and veggies. A piece of fruit is optional .. but if you going to have some fruit, you must accompany it with lean meat and veggies.
  • Each five to six meals spread out through the day.
  • No starchy carbs: bread, rice, potatoes, corn, pasta
  • Stay 95% compliant with the above rules


Colin said...

Do you have another meet in April Franklin?

Martin Schap said...

These sessions are where the money is made in terms of technique. Heavy enough to give feedback and light enough to build up some volume. Nice work, and good dieting.

Franklin said...


Originally yes, but now it looks like I will be doing a lot of company traveling throughout April and will not be able compete.


Thanks for the encouragement. I'm very happy with how the coaches are managing my training.

Colin said...

Shame about that Franklin, there'll be another one soon enough I should think. And I doubt it will affect motivation in the meantime. Great stuff.