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

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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