After the The Arttu Winter 2013 Strength Cycle yielding modest gains in strength numbers, and the open over, it's time to embark on the 1st of 3 more strength cycles up to Christmas.
The target is to get 5kg on the backsquat per cycle and achieve bodyweight (80kg) snatch before the year ends.
Strength training 3 days a week, with a Sunday snatch/clean and jerk weightlifting session.
Strength training will begin with an olympic lift, then finish with back squats.
Back squats will vary from heavy low rep to build strength, to medium weight medium rep, to light weight high rep to build muscle.
Every 4th week is a deload week.
Beginning stats on 20140420 (Sunday)
Back squat 114kg
Snatch 74kg
Clean 97kg
Jerk 91kg
Clean and Jerk 87kg
Deadlift 145kg
Bench 88kg
OHS 101kg
Press 62kg
Front squat 102kg
Weighted pull-up 26kg and weighted dip 38kg
End stats on 20140719 (Saturday) after 12 weeks.
Back squat 121kg (+6kg)
Snatch 75kg (+1kg)
Clean 100kg (+3kg)
Jerk ??kg
Clean and Jerk 90kg (+3kg)
Deadlift 1??kg
Bench ??kg
OHS 101kg
Press 58kg (-4kg)
Front squat 1??kg
Weighted pull-up ??kg and weighted dip ??kg
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