TRAINING LOG: Sean Betz

Well I guess I'm going to start logging my workouts.  I have done a 3 week build-up to where I am now.  I did alot of volume.  Like 10 sets of 5 in squats, incline press, and rows on different days of course and some light olympic lifts and dumbell work.  My initial goal is to keep or gain strength while losing some body fat and weight.  My initial weight was 301.4 three weeks ago and 21.7% bodyfat.  Today I'm 293 and 19-20% and my quads grew 1 inch, so its going well.  I just need to be steady and watch things closely so I don't lose too fast or overeat when I'm real hungry.  Taking alot of omega 3,6,9's and eating 300+ grams of protein and lowering the carbs to about 40% of daily calorie intake.

Lower Body

Power Snatch  3x3 - 155, 3x2 - 180, 3x1 - 200

Front Squat 5x3 - 308

Kneeling squat jumps 4sets of 3, supersetted glute ham raise 4x8 with 20lb med ball

reverse lunge off platform 3 sets 8 reps

workout was pretty easy

godfather wrote: 300 grams of protein, you tight with the Perdue family?

you know it

Lifting Goals for 2011 season

Power Snatch  PR is 245 goal is 260

Hang Snatch PR is 253 goal is 270

Power Clean PR is 370 goal is 385

Hang Clean PR is 382 goal is 405

Front Squat PR is 435 goal is 455

Push Press PR is 330 goal is 352

Deadlift PR is 604 goal is 640

Standing Press PR 253 goal is 270

I am focused doing more lifts from the floor right now.  Especially the Power Snatch which should be higher in comparison to my clean.  The hang cleans and snatches will come later.  The big 4 strength exercises for me are the standing press, push press, front squat, and deadlift.  If I can raise those, I will be sitting OK for strength.  The olympic lifts to me are like throwing.  They are fun and keep me in the competitive mode.  If my olympic lifts are going well I know I'm capable of hitting big throws when my technique is on in the events.

Lower Body

Power Snatch warm-up to 187, 198 for 2x1,206 for 2x1, 212 for 2x1, 220 for 2x1, 228 for 2x1

Band Back Squat 6x2 with average bands w/225lbs, 3 foot base, a good amount of tension, 30-45 sec rest between sets

Snatch-Grip Deadlifts off 3 inch platform, 10 sets of 3 reps with 352

Kneeling squat jumps 4 sets of 3

workout went well, will need a few days to recover.  I am currently doing a lower day(squat emphasis), upper day(overhead emphasis), resting 2 days and then doing a lower day(deadlift emphasis), upper day (incline emphasis) then resting two days and repeating with different sets and reps.  I like the 2 days rest in between.  Its like always coming off of a weekend.  I'm rotating a snatch grip-deadlift in week 1, rdl with 2 sec pause at bottom week 2, and conventional deads on week 3.  I did this three weeks prior and finished with 10x3 with 308 in the snatchdeads, 386 for 6 on the last set with the rdl pauses, and 424 for 3x5, and 470 for 3x3 in the conventional deads.  I'm aiming to improve these three lifts, each rotation, for 9 weeks. 

Mike p.  do you have a similar hang clean goal?  Gene, I like your workout plan.   You have a good balance of stuff.  I think we all want to be like you when we are a master.  If we make it that far!

I cleaned out my inbox.  Go ahead and resend Alan.

Sunday's workout

Push Press 10 sets of 3 with 221

neutral grip db bench press/1 arm floor row 3 sets with 90lb db's

landmine/fatbar pushdown/strongman log curls  circuit 2 sets

was running late on time.  Did some 360's when the broncos were smoking the chiefs.  Couldn't believe my eyes that they were actually running the ball and sacking the quarterback. 

Where does he get those wonderful toys?

http://www.amazon.com/Max-Rack-pf100-Power-Factor/dp/B0017KW IZC

Riddle me this...