9/3/08 Alright! After 2 months of not lifting and recovering from a poor Smolov attempt, it's back in the gym! I switched to a simple Oly lifting routine. I'm going to increase weight very slowly, and focus on hitting perfect form for all reps before I increase at all. I got this routine from Dan John's book "From the Ground Up": WARMUP (Biking, and lots of form practice) Snatch 8x2 Clean and Jerk 8x1 Front Squat 5x5 Push Press 5x3 Every day I switch the order in which the exercises are done. Each workout I add 5lbs to an exercise that felt easy the last workout. The exercise with increased weight comes first in the workout then. All lifts are done to full depth (no power lifts). Also, I switched Jerk for Push Press for the first few weeks, just because I need some extra practice with jerks. Hi everyone! I'm a new member on the forum (Enright referred me) and figured a training log would be a good way to get some feedback on my lifting. I've been lifting consistently for about a year and a half now, but have only been doing full-body lifts for about 4 months. I'll admit it, I was a curl monkey before I saw the light. :redface: Anyway, my main goals are to increase my strength and eventually learn the Olympic lifts. Here's my current routine: Monday: Squat 5x5 Bench 5x5 (3 weeks) / 1 RM (1 week) SLDL / Ham Curls alternate weeks Behind the Neck Press 3x8 Bentover row (DB) 3x6 Wednesday: Front Squat 3x5 (light) Deadlift 3x5 Incline / Decline DB Bench 3x5 (light, alternate weeks) Arnold Shoulder Press 2x12 Shrug 3x8 Friday: Squat 1x3/1x2/1 RM (alternate weeks) Shoulder Press 3x6 Clean 3x5 Seated Row 3x6 Lat Pulldown 3x8 Skullcrushers 2x12 On off days if I feel like it I'll do core / grip work (Weighted crunches, 1 hand suitcase DL...). Also I stretch for about an hour after lifting. @ BW 195 Max Squat: 255 (going for 275 this week) Max Bench: 225 I'm going for max DL for the first time next week, I've done 3x5 @ 255 so I'm hoping for >300. I've been doing this workout for 6 weeks now and have already seen a lot of gains. After 3 more weeks I'm planning to change the workout to focus on learning cleans / snatches. Let me know what you think, I'll start the log with Wednesday's workout.