This is the sixth 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 the 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 five weeks of training from the middle of September through the middle of October. I was twenty-one years old at this time, preparing to represent the legendary Calpian weightlifting club in national competition.

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 a local meet in Seattle called the Box Company Invitational, where I hit personal record lifts of 162.5 kilos in the clean and jerk and 282.5 kilos in the total. My training is kicking into triple overdrive at this point, and personal records start to fall like dominoes. All the hard work of the previous eight months is paying off now, and I go to the National Collegiate Championship in October ready to rip the barbell in half. I finish with a 130-kilo snatch, 165-kilo clean and jerk, and 295 kilo total. That’s a thirty kilo improvement (66 pounds) since I started this program in January.

Week of 9/20/93

Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 105x2, 110x1, 115x1, 120x1, 125x1, 105x2, 110x1, 115(miss), 115x1
- Clean Pulls- 120x3, 150x3, 190 4x4
- Back Squat- 150x3, 187.5x5, 197.5x3, 207.5x2, 190x5
- Seated Good Mornings- 140 2x8

Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 120x2, 130 3x2
- Rack Jerk- 90 2x3, 120x2, 130x1, 140x1, 150x1, 160x1, 167.5x1, 172.5(miss), 172.5x1

Wednesday
- Clean and Jerk- 60x3, 60x2, 90 2x2, 110x2, 120x1, 130x1, 142.5x1, 147.5x1, 152.5x1, 142.5x1, 147.5x1, 152.5x1
- Clean Pulls- 180 3x3
- Push Press- 60x3, 90 2x3, 110x3, 115 3x3

Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 105x3, 110x2, 115x1, 107.5x3, 112.5x2, 117.5(miss), 117.5(miss), 117.5x1
- Snatch Pulls- 140 3x3
- Stop Squat- 120x3, 130x3, 180x2, 197.5 3x3
- Seated Good Mornings- 145 3x5

Saturday
- Clean- 60 2x3, 90 2x3, 110x3, 120x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2
- Clean Pulls- 185 3x3
- Front Squat- 60x3, 110x3, 140x3, 165x2, 175 3x3
- Seated Good Mornings- 140 2x8

Week of 9/27/93

Monday
- Clean and Jerk- 60x3, 60x2, 90 2x2, 110x2, 120x2, 130x1, 140x1, 145x1, 150x1, 155x1, 160x1, 165x1, 140x1, 145(missed jerk)
- Snatch Pulls- 120x3, 145 3x3
- Stop Squats- 150x3, 180x2, 200 3x3
- Seated Good Mornings- 130 2x8

Tuesday
- Rack Jerk- 60 2x3, 90x3, 110x2, 120x2, 130x2, 140x1, 150x1, 160x1, 165x1, 170(miss), 175x1, 180(miss), 180(miss)
- Power Clean- 90x3, 110x3, 125x2, 130 2x2, 132.5x2

Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 105x2, 110x2(one miss), 115x2, 120x2, 110x2, 117.5(miss), 117.5x1, 120x2
- Clean Pulls- 110x3, 160x3, 192.5 5x3
- Military Press- 70 3x5, 75 2x5

Thursday
- Clean- 60 2x3, 90 2x2, 110x2, 120x2, 130x2, 140x2, 147.5x2
- Snatch Pulls- 110x3, 130x3, 150 5x3
- Back Squat- 120x3, 160x3, 190x5, 200x3, 215x2, 192.5x5
- Seated Good Mornings- 140x5, 150 2x5

Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 112.5x2, 117.5x1, 122.5x1, 127.5x1, 130x1, 115x1, 120x1
- Clean Pulls- 130x3, 160x3, 185 3x3
- Stop Squat- 130x3, 180x2, 200 3x3(regular back squats with no pause)
- Hyperextensions

Week of 10/4/93

Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x2, 112.5(miss), 112.5x1, 117.5x1, 122.5(miss), 122.5x1, 112.5x1, 117.5x1, 122.5x1
- Snatch Pulls- 142.5 5x3
- Back Squat- 120x3, 160x3, 192.5x5, 202.5x3, 212.5x2, 222.5x1, 190x5
- Seated Good Mornings- 145 2x8

Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 125x2, 130x2, 132.5 2x2
- Rack Jerk- 70 2x3, 110x3, 130x2, 140x2, 150x1, 160x1, 165x1, 170x1, 175x1, 180(miss), 180x1

Wednesday
- Clean and Jerk- 60x3, 60x2, 90 2x2, 110x2, 120x1, 130x1, 140x1, 147.5x1, 152.5x1, 157.5x1, 147.5x1, 152.5x1, 157.5x1
- Clean Pulls- 195 5x3
- Stop Squat- 130x3, 150x3, 180x3, 190 3x3
- Seated Good Mornings- 150 3x5

Friday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 105x2, 110x3, 115x2, 120(miss), 120(miss), 120x2, 110x3, 115x2, 120x2, 125x1
- Snatch Pulls- 145x3, 150x3, 145x3, 140 2x3

Saturday
- Clean- 60 2x3, 90 2x3, 110x3, 120x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2
- Clean Pulls- 165x3, 195 5x3
- Front Squat- 130x3, 170 5x2
- Seated Good Mornings- 140 2x8

Week of 10/11/93

Monday
- Clean and Jerk- 60 2x3, 90 2x2, 110x2, 120x2, 130x1, 140x1, 145x1, 150x1, 155x1, 160x1, 150x1, 155x1, 160x1
- Snatch Pulls- 120x2, 150 5x2
- Stop Squats- 150x3, 180x2, 200 3x3
- Seated Good Mornings- 150 2x8

Tuesday
- Power Clean- 60 2x3, 90 2x3, 110x3, 125x2, 135 3x2
- Rack Jerk- 70 2x3, 110x3, 130x2, 140x2, 150x1, 160x1, 167.5x1, 175x1, 182.5(miss), 182.5(miss), 182.5(miss)

Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 107.5x2, 112.5x2, 117.5x2, 122.5x1, 127.5(miss), 127.5x1, 117.5(miss), 117.5x1, 122.5x1, 127.5(miss), 127.5(miss), 127.5(miss), 127.5(miss)
- Clean Pulls- 165x3, 190x3, 200x3, 195x3, 185x3, 175x3
- Military Press- 70 2x5, 80 2x5

Thursday
- Clean- 60 2x3, 90 2x3, 110x3, 120x2, 130x2, 140x1, 145x2, 150x2, 155x2, 145x2, 150x2, 155x2
- Clean Pulls- 195 5x1
- Back Squat- 150 2x3, 190x5, 205x3, 215x2, 190x5
- Seated Good Mornings- 140x5, 150x5

Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 105x2, 110x3, 115x3, 120x3, 110x3, 115x3, 120x3, 125x1 (2 misses at 120)
- Snatch Pulls- 140x1, 150 5x1
- Stop Squats- 120x3, 150x3, 180x3, 200 3x3
- Seated Good Mornings- 140x8, 150x8

Week of 10/18/93(meet week, National Collegiate Championship on Saturday 10/23/93)

Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 107.5x2, 112.5x2, 117.5 5x1
- Clean and Jerk- 70 2x2, 90x2, 110x1, 130x1, 140x1, 147.5 3x1

Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 90x2, 100x3, 105 6x1
- Clean and Jerk- 55 2x2, 90x2, 110x1, 130 3x1
Saturday (meet- National Collegiate Championship)

Warm-ups

Snatch
- 40x3
- 60x3
- 60x3
- 70x3
- 80x3
- 90x2
- 100x2
- 107.5x1
- 112.5x1
- 117.5x1
- 122.5x1

Clean and Jerk
- 50x2
- 50x2
- 90x2
- 110x2
- 130x1
- 140x1
- 150x1
- 155x1

Competition Attempts
- 125(miss)    - 160
- 125              - 165
- 130              - 170(missed clean)

Total- 295, 108 kilo bodyweight class (actual bodyweight- 100.80)

My bodyweight was obviously well below the 108-kilo class limit. The reason I was competing in the 108s at this point is that my coach and I had decided that I was going to gradually grow into a full 108, and we wanted to start getting used to the competition in the class. As I’ve said before, this is a study in successful programming. It’s a proven method that built the career of our entire club, and you have the chance to study it and apply it to your own training. If you use this program, will you have the same dramatic results I did? There’s only one way to find out. So keep training hard, join us next month for the final installment of this series, and never forget the Calpian motto: “Beware the fury of a patient man.”