Training Program for Matt Foreman, August-September 1993 Calpian Weightlifting Club, Auburn, Washington
This is the fifth section of my 1993 training program. For those of you who haven’t been following these articles in recent months, my entire training experience from January through December of 1993 is being documented in monthly installments of Performance Menu. I made a permanent move from my home in Arizona to Auburn, Washington in January 1993 to train with the Calpian Weightlifting Club and coach John Thrush, and this article covers seven weeks of training from the beginning of August through the middle of September. I was twenty-one years old, training for one of the top weightlifting teams in the nation, walking around with an appetite for destruction.
In the first installment of this series, I competed in the Oregon Cup in February and finished with a 115-kilo snatch, 150-kilo clean and jerk, and 265 kilo total. I had previously snatched 120 kilos in competition in 1992, but 265 was still my best total. Here is my progress on this program:
January 1993
Age: 20
Bodyweight: 101 kg
Snatch: 120 kg
Clean and Jerk: 150 kg
Competition Total: 265 kg
Clean: 155 kg
Rack Jerk: 155 kg
Back Squat: 227.5 kg
Front Squat: 180 kg
December 1993
Age: 21
Bodyweight: 102 kg
Snatch: 132.5 kg
Clean and Jerk: 167.5 kg
Competition Total: 300 kg
Clean: 167.5 kg
Rack Jerk: 180 kg
Back Squat: 222.5 kg
Front Squat: 180 kg
As you read this program, keep the following things in mind:
• Every lift I did in my workouts is recorded here, all warm-up sets included.
• I write sets and reps as follows: 5x3 means five sets of three repetitions, 100x2 means 100 kilos for a double (a set of two reps), 2x8 means two sets of eight reps, etc.
• All missed attempts are recorded as well.
• Any personal records are listed in bold print.
• Every workout (weights, sets, and reps) was planned out for me. I just followed the program.
• The lifts are self-explanatory, no tricky names or anything. There are a couple of special exercises we did that need some clarification, and I’ll put those in here.
• General Notes: For those of you who have missed the previous installments of this program, my most recent competition at this point was the Oregon Classic in June, where I hit all personal records with 122.5 kilos in the snatch, 155 kilos in the clean and jerk, and 277.5 in the total. In this next section of the year, I prepare for a local meet in Seattle called the Box Company Invitational. During the two weeks prior to this meet, I started smashing personal records in the gym. Interestingly, I back squatted a new personal record three days before the Box Company meet and still nailed personal records at the meet of 162.5 kilos in the clean and jerk and 282.5 kilos in the total. Aahhh…to be twenty-one again. We start with a week of pulls and squats to build strength, and then it’s down and dirty with the competition lifts.
Week of 8/2/93
Monday
- Clean Pulls- 70x5, 70x3, 100x3, 100x3, 120x3, 140x3, 170x3, 190 5x3
- Snatch Pulls- 110x3, 135 3x3
- Stop Squat- 120x3, 170x3, 190x3, 195 2x3
- Seated Good Mornings- 122.5 2x8
Wednesday
- Snatch Pulls- 50 2x5, 70 2x5, 90 2x5, 110 2x5, 120x5, 127.5x5, 130 2x5
Thursday
- Snatch Pulls- 50x5, 50x3, 70 2x3, 90x3, 110x3, 120x3, 130x3, 140x3, 147.5 2x3, 150 3x3
- Clean Pulls- 110x3, 162.5 3x3
- Back Squat- 120x3, 150x3, 180x5, 190x3, 200x3, 182.5x5
- Seated Good Mornings- 120x5, 125x5, 130x5
Saturday
- Clean Pulls- 60x5, 60x3, 90 2x3, 120x3, 140x3, 160x3, 180x3, 195x3, 200 4x3
- Snatch Pulls- 130x3, 135 4x3
- Stop Squat- 120x3, 170x3, 195 3x3
- Seated Good Mornings- 120x8, 125x8
Week of 8/9/93
Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 107.5x2, 112.5x2, 100x3, 107.5x2, 112.5x2
- Snatch Pulls- 130x3, 140x3, 145x3, 150x3, 145x3, 140x3
- Front Squat- 60 2x3, 110x3, 145x2, 167.5 2x2, 170x2
- Seated Good Mornings- 120x8, 130x8
Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 110x2, 125x2, 130 2x2
- Rack Jerk- 70 2x3, 100 6x3
Wednesday
- Clean- 60 2x3, 90 2x3, 110x2, 120x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2
- Snatch Pulls- 90x3, 110x3, 130x3, 145 5x3
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 107.5x2, 112.5x1, 117.5x1, 122.5x1, 110x1, 115x1, 120x1
- Clean Pulls- 130x3, 150x3, 172.5 3x3
- Stop Squat- 120x3, 170x3, 195 3x3
- Seated Good Mornings- 125 2x5, 135x5
Saturday
- Clean and Jerk- 60x3, 60x2, 90 2x2, 110x2, 120x1, 130x1, 140x1, 145x1, 150x1, 155x1, 160x1
- Snatch Pulls- 112.5x3, 127.5x3, 145 5x3
- Back Squat- 120x3, 150x3, 182.5x5, 197.5x3, 210x2, 187.5x5
- Seated Good Mornings- 120 2x8
Week of 8/16/93
Monday
- Clean and Jerk- 60x3, 60 2x2, 90 2x2, 110x2, 120x1, 130x1, 142.5x1, 147.5x1, 152.5x1, 142.5x1, 147.5x1, 152.5x1
- Clean Pulls- 170x3, 190 4x4
- Stop Squat- 120x3, 170x2, 190 3x3
- Seated Good Morning- 130 2x8
Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 120x1, 127.5x2, 132.5 2x2
- Rack Jerk- 70 2x3, 90x3, 110x2, 130x1, 140x1, 150x1, 160x1, 165x1, 170x1, 175(miss), 175x1
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 110x2, 115x1, 120x1, 110x2, 115x1, 120x1, 125(miss), 125(miss)
- Snatch Pulls- 130x3, 150 3x3
- Push Press- 72.5x3, 100x3, 110 2x3
Thursday
- Clean- 60 2x3, 90x3, 90x2, 110x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2 (one miss at 150)
- Clean Pulls- 172.5x3, 192.5 5x3
- Front Squat- 70x3, 120x3, 150x2, 170 2x1
- Seated Good Mornings- 125x5, 130x5, 135x5
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 110x2, 115x2, 105x2, 110x2, 115x2
- Snatch Pulls- 130x3, 150 5x3
- Back Squat- 120x3, 150x3, 182.5x5, 195x3, 205x2, 187.5x4
- Seated Good Mornings- 120 2x8
Week of 8/23/93
Monday
- Clean- 60 3x3, 90x3, 90x2, 110x2, 120x2, 130x2, 142.5x2, 147.5x2, 152.5x2, 142.5x2, 147.5x2, 152.5x2 (one miss at 147.5)
- Snatch Pulls- 110x3, 150 4x4
- Stop Squat- 130x3, 180x2, 195 3x3
- Seated Good Mornings- 125 2x8
Tuesday
- Power Clean- 60 3x3, 90x3, 90x2, 110 2x2, 120x2, 127.5 3x2
- Rack Jerk- 70 2x3, 100x2, 120x2, 130x1, 140x1, 150x1, 160x1, 165x1, 170x1
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x2, 105x1, 110x1, 115x1, 120x1, 112.5x1, 117.5x1, 122.5(miss), 122.5(miss), 122.5x1
- Clean Pulls- 120x3, 160 3x5
Thursday
- Clean and Jerk- 60 2x2, 90 2x2, 110x2, 120x1, 130x1, 140x1, 145x1, 150x1, 155x1, 160(missed jerk), 140x1, 140x1
- Snatch Pulls- 130x3, 150 5x3
- Front Squat- 70x3, 120x3, 140x2, 160x2, 170 3x2
- Seated Good Mornings- 130x5, 135x5, 140x5
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x3, 110x3, 115x3, 107.5x3, 112.5x3, 117.5x3 (one miss at 112.5)
- Clean Pulls- 150x3, 192.5 5x3
- Stop Squat- 130x3, 180x3, 195x3, 197.5x3, 200x2
- Seated Good Mornings- 130 2x8
Week of 8/30/93
Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x2, 90x2, 100x2, 105x3, 110x3(one miss), 115x3, 120x1, 125x1
- Snatch Pulls- 135x3, 150 5x3
- Back Squat- 120x3, 150x3, 185x5, 197.5x3, 210x2, 187.5x5
- Seated Good Mornings- 97.5 2x8
Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 110x2, 120x2, 130 3x2 (one miss at 130)
- Rack Jerk- 70 2x3, 100x3, 120x2, 130x1, 140x1, 150x1, 160(miss), 150x1
Wednesday
- Clean and Jerk- 60 2x3, 90 2x2, 110x2, 120x1, 130x1, 140x1, 145x1, 150x1, 155x1, 145x1, 150x1, 155x1 (one miss at 155)
- Clean Pulls- 185x3, 195x3, 190x3, 180x3, 170x3
- Push Press- 70x3, 90x3, 100x3
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 110x2, 115x1, 120x1, 110x2, 115x1, 120x1
- Snatch Pulls- 130x3, 145x3, 150x3, 145x3, 140 2x3
- Stop Squat- 130x3, 180x3, 190 3x3
Saturday
- Clean- 60 2x3, 90 2x3, 110x3, 120x2, 130x2, 142.5x2, 147.5x2, 152.5x2, 142.5x2, 147.5x2, 152.5x2 (one miss at 152.5)
- Snatch Pulls- 130 3x5
- Front Squat- 70x3, 120x2, 150x2, 160x2, 172.5x2, 172.5x2, 172.5x1, 172.5x1
- Seated Good Mornings- 140 2x8
Week of 9/6/93 (meet week, Box Company Invitational on Saturday 9/11/93)
Monday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 190 5x3
- Snatch Pulls- 115x3, 130 3x3
- Stop Squats- 130x3, 180x2, 195x3, 197.5 2x3
- Seated Good Mornings- 135 2x8
Tuesday
- Rack Jerk- 70 2x3, 100 2x3, 120x2, 130x2, 140x1, 150x1, 160x1, 165x1, 170(miss), 170x1, 177.5(miss), 160x1, 165(miss)
Wednesday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 195 5x3
- Snatch Pulls- 120x3, 135 3x3
- Back Squat- 120x3, 150x3, 185x5, 197.5x3, 212.5x2, 187.5x5
- Seated Good Mornings- 135 3x5
Saturday (meet- Box Company Invitational)
Competition Attempts
Snatch Clean and Jerk
- 120(miss) - 150
- 120 - 157.5
- 125(miss) - 162.5
Total- 282.5, 108-kilo bodyweight class (actual bodyweight- 101 kg)
- Back Squat- 130x3, 165 3x3
Week of 9/13/93
Monday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 195 5x3
- Snatch Pulls- 100x3, 140 3x3
- Front Squat- 70x3, 120x3, 150x2, 167.5x2, 172.5 4x2, 177.5x1 (one miss at 172.5)
- Seated Good Mornings- 140 2x8
Wednesday
- Rack Jerk- 70 3x3, 100x3, 120x2, 130x1, 140x1, 150(miss), 150x1, 157.5x1, 162.5x1, 167.5x1, 172.5x1
- Snatch Pulls- 100x3, 135 3x5
- Push Press- 70x3, 100x3, 110x3, 115 3x3
Thursday
- Snatch Pulls- 60x5, 60x3, 90 2x3, 110x3, 130x3, 140x3, 150 3x3, 155 2x3
- Clean Pulls- 150x3, 170 5x3
- Stop Squats- 130x3, 180x3, 197.5x3, 100 2x3
- Seated Good Mornings- 140 3x5
Saturday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 195 5x3
- Snatch Pulls- 140 3x3
- Back Squat- 120x3, 130x3, 180x2, 195x3, 200 4x3
- Seated Good Mornings- 95x8, 125x8
As always, we did a week of pulls and squats following the competition. My next competition will be the National Collegiate Championship, which will be included in next month’s installment. So, I’ve been in Washington for eight months at this point and my total has increased 39 pounds. What would it feel like if you decided to use some of the principles of this program and you got your own 39-pound improvements, or maybe even bigger ones than that? Use this information to your benefit, and stay locked in on the Calpian motto: “Beware the fury of a patient man.”
In the first installment of this series, I competed in the Oregon Cup in February and finished with a 115-kilo snatch, 150-kilo clean and jerk, and 265 kilo total. I had previously snatched 120 kilos in competition in 1992, but 265 was still my best total. Here is my progress on this program:
January 1993
Age: 20
Bodyweight: 101 kg
Snatch: 120 kg
Clean and Jerk: 150 kg
Competition Total: 265 kg
Clean: 155 kg
Rack Jerk: 155 kg
Back Squat: 227.5 kg
Front Squat: 180 kg
December 1993
Age: 21
Bodyweight: 102 kg
Snatch: 132.5 kg
Clean and Jerk: 167.5 kg
Competition Total: 300 kg
Clean: 167.5 kg
Rack Jerk: 180 kg
Back Squat: 222.5 kg
Front Squat: 180 kg
As you read this program, keep the following things in mind:
• Every lift I did in my workouts is recorded here, all warm-up sets included.
• I write sets and reps as follows: 5x3 means five sets of three repetitions, 100x2 means 100 kilos for a double (a set of two reps), 2x8 means two sets of eight reps, etc.
• All missed attempts are recorded as well.
• Any personal records are listed in bold print.
• Every workout (weights, sets, and reps) was planned out for me. I just followed the program.
• The lifts are self-explanatory, no tricky names or anything. There are a couple of special exercises we did that need some clarification, and I’ll put those in here.
• General Notes: For those of you who have missed the previous installments of this program, my most recent competition at this point was the Oregon Classic in June, where I hit all personal records with 122.5 kilos in the snatch, 155 kilos in the clean and jerk, and 277.5 in the total. In this next section of the year, I prepare for a local meet in Seattle called the Box Company Invitational. During the two weeks prior to this meet, I started smashing personal records in the gym. Interestingly, I back squatted a new personal record three days before the Box Company meet and still nailed personal records at the meet of 162.5 kilos in the clean and jerk and 282.5 kilos in the total. Aahhh…to be twenty-one again. We start with a week of pulls and squats to build strength, and then it’s down and dirty with the competition lifts.
Week of 8/2/93
Monday
- Clean Pulls- 70x5, 70x3, 100x3, 100x3, 120x3, 140x3, 170x3, 190 5x3
- Snatch Pulls- 110x3, 135 3x3
- Stop Squat- 120x3, 170x3, 190x3, 195 2x3
- Seated Good Mornings- 122.5 2x8
Wednesday
- Snatch Pulls- 50 2x5, 70 2x5, 90 2x5, 110 2x5, 120x5, 127.5x5, 130 2x5
Thursday
- Snatch Pulls- 50x5, 50x3, 70 2x3, 90x3, 110x3, 120x3, 130x3, 140x3, 147.5 2x3, 150 3x3
- Clean Pulls- 110x3, 162.5 3x3
- Back Squat- 120x3, 150x3, 180x5, 190x3, 200x3, 182.5x5
- Seated Good Mornings- 120x5, 125x5, 130x5
Saturday
- Clean Pulls- 60x5, 60x3, 90 2x3, 120x3, 140x3, 160x3, 180x3, 195x3, 200 4x3
- Snatch Pulls- 130x3, 135 4x3
- Stop Squat- 120x3, 170x3, 195 3x3
- Seated Good Mornings- 120x8, 125x8
Week of 8/9/93
Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 107.5x2, 112.5x2, 100x3, 107.5x2, 112.5x2
- Snatch Pulls- 130x3, 140x3, 145x3, 150x3, 145x3, 140x3
- Front Squat- 60 2x3, 110x3, 145x2, 167.5 2x2, 170x2
- Seated Good Mornings- 120x8, 130x8
Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 110x2, 125x2, 130 2x2
- Rack Jerk- 70 2x3, 100 6x3
Wednesday
- Clean- 60 2x3, 90 2x3, 110x2, 120x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2
- Snatch Pulls- 90x3, 110x3, 130x3, 145 5x3
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 107.5x2, 112.5x1, 117.5x1, 122.5x1, 110x1, 115x1, 120x1
- Clean Pulls- 130x3, 150x3, 172.5 3x3
- Stop Squat- 120x3, 170x3, 195 3x3
- Seated Good Mornings- 125 2x5, 135x5
Saturday
- Clean and Jerk- 60x3, 60x2, 90 2x2, 110x2, 120x1, 130x1, 140x1, 145x1, 150x1, 155x1, 160x1
- Snatch Pulls- 112.5x3, 127.5x3, 145 5x3
- Back Squat- 120x3, 150x3, 182.5x5, 197.5x3, 210x2, 187.5x5
- Seated Good Mornings- 120 2x8
Week of 8/16/93
Monday
- Clean and Jerk- 60x3, 60 2x2, 90 2x2, 110x2, 120x1, 130x1, 142.5x1, 147.5x1, 152.5x1, 142.5x1, 147.5x1, 152.5x1
- Clean Pulls- 170x3, 190 4x4
- Stop Squat- 120x3, 170x2, 190 3x3
- Seated Good Morning- 130 2x8
Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 120x1, 127.5x2, 132.5 2x2
- Rack Jerk- 70 2x3, 90x3, 110x2, 130x1, 140x1, 150x1, 160x1, 165x1, 170x1, 175(miss), 175x1
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 110x2, 115x1, 120x1, 110x2, 115x1, 120x1, 125(miss), 125(miss)
- Snatch Pulls- 130x3, 150 3x3
- Push Press- 72.5x3, 100x3, 110 2x3
Thursday
- Clean- 60 2x3, 90x3, 90x2, 110x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2 (one miss at 150)
- Clean Pulls- 172.5x3, 192.5 5x3
- Front Squat- 70x3, 120x3, 150x2, 170 2x1
- Seated Good Mornings- 125x5, 130x5, 135x5
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 110x2, 115x2, 105x2, 110x2, 115x2
- Snatch Pulls- 130x3, 150 5x3
- Back Squat- 120x3, 150x3, 182.5x5, 195x3, 205x2, 187.5x4
- Seated Good Mornings- 120 2x8
Week of 8/23/93
Monday
- Clean- 60 3x3, 90x3, 90x2, 110x2, 120x2, 130x2, 142.5x2, 147.5x2, 152.5x2, 142.5x2, 147.5x2, 152.5x2 (one miss at 147.5)
- Snatch Pulls- 110x3, 150 4x4
- Stop Squat- 130x3, 180x2, 195 3x3
- Seated Good Mornings- 125 2x8
Tuesday
- Power Clean- 60 3x3, 90x3, 90x2, 110 2x2, 120x2, 127.5 3x2
- Rack Jerk- 70 2x3, 100x2, 120x2, 130x1, 140x1, 150x1, 160x1, 165x1, 170x1
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x2, 105x1, 110x1, 115x1, 120x1, 112.5x1, 117.5x1, 122.5(miss), 122.5(miss), 122.5x1
- Clean Pulls- 120x3, 160 3x5
Thursday
- Clean and Jerk- 60 2x2, 90 2x2, 110x2, 120x1, 130x1, 140x1, 145x1, 150x1, 155x1, 160(missed jerk), 140x1, 140x1
- Snatch Pulls- 130x3, 150 5x3
- Front Squat- 70x3, 120x3, 140x2, 160x2, 170 3x2
- Seated Good Mornings- 130x5, 135x5, 140x5
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x3, 110x3, 115x3, 107.5x3, 112.5x3, 117.5x3 (one miss at 112.5)
- Clean Pulls- 150x3, 192.5 5x3
- Stop Squat- 130x3, 180x3, 195x3, 197.5x3, 200x2
- Seated Good Mornings- 130 2x8
Week of 8/30/93
Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x2, 90x2, 100x2, 105x3, 110x3(one miss), 115x3, 120x1, 125x1
- Snatch Pulls- 135x3, 150 5x3
- Back Squat- 120x3, 150x3, 185x5, 197.5x3, 210x2, 187.5x5
- Seated Good Mornings- 97.5 2x8
Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 110x2, 120x2, 130 3x2 (one miss at 130)
- Rack Jerk- 70 2x3, 100x3, 120x2, 130x1, 140x1, 150x1, 160(miss), 150x1
Wednesday
- Clean and Jerk- 60 2x3, 90 2x2, 110x2, 120x1, 130x1, 140x1, 145x1, 150x1, 155x1, 145x1, 150x1, 155x1 (one miss at 155)
- Clean Pulls- 185x3, 195x3, 190x3, 180x3, 170x3
- Push Press- 70x3, 90x3, 100x3
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 110x2, 115x1, 120x1, 110x2, 115x1, 120x1
- Snatch Pulls- 130x3, 145x3, 150x3, 145x3, 140 2x3
- Stop Squat- 130x3, 180x3, 190 3x3
Saturday
- Clean- 60 2x3, 90 2x3, 110x3, 120x2, 130x2, 142.5x2, 147.5x2, 152.5x2, 142.5x2, 147.5x2, 152.5x2 (one miss at 152.5)
- Snatch Pulls- 130 3x5
- Front Squat- 70x3, 120x2, 150x2, 160x2, 172.5x2, 172.5x2, 172.5x1, 172.5x1
- Seated Good Mornings- 140 2x8
Week of 9/6/93 (meet week, Box Company Invitational on Saturday 9/11/93)
Monday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 190 5x3
- Snatch Pulls- 115x3, 130 3x3
- Stop Squats- 130x3, 180x2, 195x3, 197.5 2x3
- Seated Good Mornings- 135 2x8
Tuesday
- Rack Jerk- 70 2x3, 100 2x3, 120x2, 130x2, 140x1, 150x1, 160x1, 165x1, 170(miss), 170x1, 177.5(miss), 160x1, 165(miss)
Wednesday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 195 5x3
- Snatch Pulls- 120x3, 135 3x3
- Back Squat- 120x3, 150x3, 185x5, 197.5x3, 212.5x2, 187.5x5
- Seated Good Mornings- 135 3x5
Saturday (meet- Box Company Invitational)
Competition Attempts
Snatch Clean and Jerk
- 120(miss) - 150
- 120 - 157.5
- 125(miss) - 162.5
Total- 282.5, 108-kilo bodyweight class (actual bodyweight- 101 kg)
- Back Squat- 130x3, 165 3x3
Week of 9/13/93
Monday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 195 5x3
- Snatch Pulls- 100x3, 140 3x3
- Front Squat- 70x3, 120x3, 150x2, 167.5x2, 172.5 4x2, 177.5x1 (one miss at 172.5)
- Seated Good Mornings- 140 2x8
Wednesday
- Rack Jerk- 70 3x3, 100x3, 120x2, 130x1, 140x1, 150(miss), 150x1, 157.5x1, 162.5x1, 167.5x1, 172.5x1
- Snatch Pulls- 100x3, 135 3x5
- Push Press- 70x3, 100x3, 110x3, 115 3x3
Thursday
- Snatch Pulls- 60x5, 60x3, 90 2x3, 110x3, 130x3, 140x3, 150 3x3, 155 2x3
- Clean Pulls- 150x3, 170 5x3
- Stop Squats- 130x3, 180x3, 197.5x3, 100 2x3
- Seated Good Mornings- 140 3x5
Saturday
- Clean Pulls- 60x5, 60x3, 90 2x3, 130x3, 160x3, 195 5x3
- Snatch Pulls- 140 3x3
- Back Squat- 120x3, 130x3, 180x2, 195x3, 200 4x3
- Seated Good Mornings- 95x8, 125x8
As always, we did a week of pulls and squats following the competition. My next competition will be the National Collegiate Championship, which will be included in next month’s installment. So, I’ve been in Washington for eight months at this point and my total has increased 39 pounds. What would it feel like if you decided to use some of the principles of this program and you got your own 39-pound improvements, or maybe even bigger ones than that? Use this information to your benefit, and stay locked in on the Calpian motto: “Beware the fury of a patient man.”
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Matt Foreman is the football and track & field coach at Mountain View High School in Phoenix, AZ. A competitive weightliter for twenty years, Foreman is a four-time National Championship bronze medalist, two-time American Open silver medalist, three-time American Open bronze medalist, two-time National Collegiate Champion, 2004 US Olympic Trials competitor, 2000 World University Championship Team USA competitor, and Arizona and Washington state record-holder. He was also First Team All-Region high school football player, lettered in high school wrestling and track, a high school national powerlifting champion, and a Scottish Highland Games competitor. Foreman has coached multiple regional, state, and national champions in track & field, powerlifting, and weightlifting, and was an assistant coach on 5A Arizona state runner-up football and track teams. He is the author of Bones of Iron: Collected Articles on the Life of the Strength Athlete. |
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