Training Program for Matt Foreman, June-July 1993 Calpian Weightlifting Club, Auburn, Washington
This is the fourth section of my 1993 training program. For those of you who haven’t been following these articles for the last couple of 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 middle of June through the end of July. I turned twenty-one during this section of the program, and I was working hard to become one of the top lifters in the Calpian gym, one of the strongest gyms in the United States at the time.
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 didn’t read the previous section of this program, I had just competed in the Oregon Classic on June 12 and recorded new personal bests of 122.5 kilos in the snatch, 155 kilos in the clean and jerk, and 277.5 kilos in the total. In this segment of the program (June 14-July 26), I didn’t compete in any meets. However, this was a big improvement time for me because the weights that were my competition personal records at the beginning of the program (120 SN, 150 C&J) started to become daily workout weights for me. The most exciting part of this phase is that my jerks started to skyrocket. My personal record in the rack jerk when I came to Washington in January was 155 kilos. By the end of this phase of the program (mid-July), I jerked 172.5 kilos. That’s a 39-pound improvement in six months.
Week of 6/14/93
Monday
- Clean Pulls- 50x5, 50x3, 90x3, 120x3, 160x3, 180x3, 190 5x3
- Snatch Pulls- 120x3, 135 3x3
- Back Squat- 70x5, 120x3, 160x3, 170 3x3
- Seated Good Mornings- 70x5
Tuesday
- Power Clean- 60 3x3, 90 2x3, 110 2x3, 120 4x3
- Rack Jerk- 70 2x3, 100 2x3, 120x2, 130x1, 140x1, 150x1, 160x1, 167.5x1
Wednesday
- Clean- 60 3x3, 90 2x3, 110 2x3, 120x2, 130x2, 135x2, 140x2, 130x2, 135x3, 140x2
- Snatch Pulls- 140x3, 150x3, 145x3, 140x3, 135x3
- Military Press- 70x5, 70x5, 75x5, 75x5
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x1, 105 5x2
- Snatch Pulls- 140x3, 150x3, 145x3, 140x3, 135x3
- Stop Squat- 70x3, 120x3, 150x3, 170x2, 185 3x3
- Seated Good Mornings- 70x5, 100x5, 110 2x5
Saturday
- Clean and Jerk- 50x3, 60 2x3, 80x3, 90x2, 110x2, 120x2, 130x1, 140x1, 145x1, 150x1, 140x1, 150(missed jerk)
- Snatch Pulls- 140 3x3
- Back Squat- 70x3, 120x3, 150x3, 175x3, 185x3, 195x2
- Seated Good Mornings- 70x5, 105x8, 110x8
Week of 6/21/93
Monday
- Clean- 60 3x3, 90 2x2, 110 2x2, 120x2, 130x1, 137.5x2, 142.5x2, 147.5x2, 137.5x2, 142.5x2, 147.5x2
- Snatch Pulls- 145 5x3
- Stop Squats- 70x5, 120x3, 160x3, 185 3x3
- Seated Good Mornings- 70x5, 110 2x8
Tuesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x2, 107.5x2, 112.5x1, 117.5x1, 110x1, 115x1, 120x1
- Clean Pulls- 150x3, 185 4x4
Wednesday
- Power Clean- 50 3x3, 90 2x3, 110 2x2, 125 3x2
- Rack Jerk- 70 3x3, 100x2, 120x2, 130x1, 140x1, 150x1, 155x1, 160x1
Thursday
- Clean and Jerk- 60 3x3, 80x2, 90x2, 110x2, 110x1, 120x1, 130x1, 137.5x1, 142.5x1, 147.5x1, 137.5x1, 142.5x1, 147.5(missed jerk)
- Snatch Pulls- 145 4x4
- Front Squat- 70x3, 100x3, 130x3, 150x2, 165 3x2
- Seated Good Mornings- 100x5, 110 2x8
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 90x2, 100x3, 107.5x3, 112.5x3, 100x3, 107.5x3, 112.5x3 (one miss at 112.5)
- Clean Pulls- 175x3, 185x3, 180x3, 175x3, 170x3
- Stop Squat- 70x3, 120x3, 170x3, 187.5 3x3
- Seated Good Mornings- 110x8, 115 2x8
Week of 6/28/93
Monday
- Snatch- 50x3, 50x3, 60x3, 70x3, 80x3, 90x3, 90x2, 100x3, 105x3, 110x2, 100x3, 105x3, 110x2
- Clean Pulls- 130x3, 155x3, 180 5x3
- Stop Squat- 70x3, 120x3, 170x2, 190 3x3
- Seated Good Mornings- 110x8, 115x8
Tuesday
- Power Clean- 60 3x3, 90 2x3, 100x2, 110x2, 122.5 3x2
- Rack Jerk- 70 2x3, 100x3, 120x2, 130x1, 140x1, 150x1, 160x1, 165x1, 170x1
Wednesday
- Clean and Jerk- 60 3x3, 90 2x2, 110x2, 130x2, 140x1, 145x1, 150x1, 130x1, 140x1, 150x1
- Clean Pulls- 170 4x3
- Push Press- 70x3, 80x3, 90x3, 100 2x3
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x3, 110x2, 115x1, 105x3, 110x2, 115x1
- Snatch Pulls- 150 3x3
- Front Squat- 70x3, 120x3, 160 3x3
- Seated Good Mornings- 105x8, 110x5, 120x5
Saturday
- Clean- 60 2x3, 90 2x3, 100x2, 120x2, 130x2, 135x2, 140x2, 145x2, 135x2, 140x2, 145x2
- Clean Pulls- 165 3x3
- Stop Squat- 70x3, 120x3, 170x2, 190 3x3
- Seated Good Mornings- 100x5, 115 2x8
Week of 7/5/93
Monday
- Clean- 60 2x3, 90 2x3, 110x2, 120x2, 130x2, 137.5x2, 142.5x2, 147.5x2, 137.5x2, 142.5x2, 147.5x2 (one miss)
- Snatch Pulls- 145 4x4
- Stop Squat- 120x3, 170x2, 192.5 3x3
- Seated Good Mornings- 100x5, 115 2x8
Tuesday
- Power Clean- 60 2x3, 90x3, 90x2, 110x2, 122.5 3x2
- Rack Jerk- 70x3, 70x3, 100 2x2, 120x1, 130x1, 140(miss)
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x3, 105x3, 110x3, 100x3, 105x3, 110x3
- Clean Pulls- 175 3x3
- Military Press- 60 3x5, 82.5x3, 87.5 2x3
Thursday
- Clean and Jerk- 60 2x3, 90 2x2, 110x2, 120x2, 130x2, 140x1, 145x1, 150x1, 140x1, 145x1, 150x1
- Snatch Pulls- 135 3x3
- Front Squat- 120x3, 140x3, 162.5 3x2
- Seated Good Mornings- 100x5, 120 3x5
Saturday
- Snatch Pulls- 60x5, 60x3, 100x3, 120x3, 150 3x4, 120 2x3
Week of 7/12/93 (back in my hometown visiting my family for a week, worked out in a gym with all iron weights, no bumpers, all weights listed in pounds)
Monday
- Snatch Pulls- 135x5, 135x3, 185x3, 225x3, 235x3, 150x3, 160x3, 235x3, 250x3, 260x3
- Clean Pulls- 335x3, 405 5x3
- Seated Good Mornings- 225x5, 265 2x8
Tuesday (drove two hours to a gym with bumpers, just a one day workout trip)
- Rack Jerk- 60 3x3, 90x3, 110x3, 120x2, 130x1, 140x1, 150x1, 157.5x1, 162.5x1, 150x1, 157.5x1, 162.5x1
- Stop Squat- 60x5, 120x3, 170x3, 190x3, 192.5 2x3
Wednesday
- Clean Pulls- 135x5, 135x3, 185 2x3, 225x3, 275x3, 310x3, 320x3, 330x3, 310x3, 320x3, 330x3
- Snatch Pulls- 320 4x4
- Front Squat- 265x3, 310x1, 320x1, 330x1, 310x1, 320x1, 330x1
- Push Press- 135x3, 205x3, 225 2x3
Thursday
- Clean Pulls- 135x5, 135x3, 225x3, 295x3, 325x3, 375 4x3
- Front Squat- 225x3, 275x3, 315x3, 345x3, 365 3x2
Friday
- Clean Pulls- 135 2x3, 225 2x3, 275x3, 305x3, 315x3, 325x3, 305x3, 315x3, 325x3
- Snatch Pulls- 300 3x3
- Seated Good Mornings- 100x5
Week of 7/19/93 (back in Washington)
Monday
- Clean and Jerk- 60x3, 60x2, 90x2, 90x2, 110x2, 120x2, 130x1, 140x1, 145x1, 150x1, 140x1, 145x1, 150x1
- Clean Pulls- 150x3, 180 3x3
- Front Squat- 100x3, 150x1, 165x1, 160x2, 165x2
- Seated Good Mornings- 110x5, 120 2x8
Tuesday
- Rack Jerk- 60 3x3, 90x3, 110x2, 120x2, 130x1, 140x1, 150x1, 160x1, 167.5x1, 172.5x1
- Power Clean- 60 2x3, 90x3, 110x2, 125 3x2
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 107.5x3, 112.5x2, 100x3, 107.5x3, 112.5x2
- Clean Pulls- 130x3, 160x3, 187.5 5x3
- Push Press- 50x3, 70 3x3, 100x3
Thursday
- Clean- 60 2x3, 90x3, 90x2, 110x2, 120x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2
- Snatch Pulls- 130x3, 145 5x3
- Back Squat- 70x3, 120x3, 160x3, 180x5, 190x3, 200x2, 182.5x5
- Seated Good Mornings- 120 3x5
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 107.5x2, 112.5x1, 117.5x1, 110x1, 115x1, 120x1
- Clean Pulls- 140x3, 165x3, 180 3x3
- Stop Squat- 70x3, 120x3, 170x2, 192.5 3x3
- Seated Good Morning- 100x5, 120 2x8
Week of 7/26/93
Monday
- Clean Pulls- 70x5, 70x3, 100 2x3, 130x3, 150x3, 170x3, 185 5x3
- Snatch Pulls- 100x3, 130 3x3
- Stop Squat- 70x3, 120x3, 170x3, 192.5 3x3
- Seated Good Mornings- 120x8, 125x8
Wednesday
- Rack Jerk- 70 3x3, 90x3, 110x2, 120x2, 130x1, 140x1, 150x1, 160x1, 165x1, 150x1, 160x1, 165x1
- Snatch Pulls- 50x4, 90x3, 110x3, 147.5 3x3, 147.5 2x4
Thursday
- Clean Pulls- 60x5, 60x3, 90x3, 90x3, 110x3, 130x3, 150x3, 175x3, 190 5x3
- Snatch Pulls- 130x3, 135 3x3
- Front Squat- 70x3, 120x3, 145x2, 165 2x2, 170x2
- Seated Good Mornings- 120x5, 125 2x5
Saturday
- Snatch Pulls- 60x5, 60x3, 90x3, 90x3, 110x3, 130x3, 140x3, 150 5x3
- Clean Pulls- 130x3, 160 3x3
- Stop Squat- 70x5, 70x3, 120x3, 170x3, 192.5 3x3
- Seated Good Mornings- 125 2x8
That’ll do it, another seven weeks down and I finished with a week of pulls and squats to break up the monotony a little bit. It’s important to note that my bodyweight was basically staying the same throughout this entire process, right around 100 kilos (220 lbs). My technique was improving and strength gains were building each week, just like my hunger and intensity. At this point, I can feel myself becoming a better lifter, just like you will if you apply some of this program to your own lifting life. Learn from these pages and keep focused 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 didn’t read the previous section of this program, I had just competed in the Oregon Classic on June 12 and recorded new personal bests of 122.5 kilos in the snatch, 155 kilos in the clean and jerk, and 277.5 kilos in the total. In this segment of the program (June 14-July 26), I didn’t compete in any meets. However, this was a big improvement time for me because the weights that were my competition personal records at the beginning of the program (120 SN, 150 C&J) started to become daily workout weights for me. The most exciting part of this phase is that my jerks started to skyrocket. My personal record in the rack jerk when I came to Washington in January was 155 kilos. By the end of this phase of the program (mid-July), I jerked 172.5 kilos. That’s a 39-pound improvement in six months.
Week of 6/14/93
Monday
- Clean Pulls- 50x5, 50x3, 90x3, 120x3, 160x3, 180x3, 190 5x3
- Snatch Pulls- 120x3, 135 3x3
- Back Squat- 70x5, 120x3, 160x3, 170 3x3
- Seated Good Mornings- 70x5
Tuesday
- Power Clean- 60 3x3, 90 2x3, 110 2x3, 120 4x3
- Rack Jerk- 70 2x3, 100 2x3, 120x2, 130x1, 140x1, 150x1, 160x1, 167.5x1
Wednesday
- Clean- 60 3x3, 90 2x3, 110 2x3, 120x2, 130x2, 135x2, 140x2, 130x2, 135x3, 140x2
- Snatch Pulls- 140x3, 150x3, 145x3, 140x3, 135x3
- Military Press- 70x5, 70x5, 75x5, 75x5
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x1, 105 5x2
- Snatch Pulls- 140x3, 150x3, 145x3, 140x3, 135x3
- Stop Squat- 70x3, 120x3, 150x3, 170x2, 185 3x3
- Seated Good Mornings- 70x5, 100x5, 110 2x5
Saturday
- Clean and Jerk- 50x3, 60 2x3, 80x3, 90x2, 110x2, 120x2, 130x1, 140x1, 145x1, 150x1, 140x1, 150(missed jerk)
- Snatch Pulls- 140 3x3
- Back Squat- 70x3, 120x3, 150x3, 175x3, 185x3, 195x2
- Seated Good Mornings- 70x5, 105x8, 110x8
Week of 6/21/93
Monday
- Clean- 60 3x3, 90 2x2, 110 2x2, 120x2, 130x1, 137.5x2, 142.5x2, 147.5x2, 137.5x2, 142.5x2, 147.5x2
- Snatch Pulls- 145 5x3
- Stop Squats- 70x5, 120x3, 160x3, 185 3x3
- Seated Good Mornings- 70x5, 110 2x8
Tuesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x2, 107.5x2, 112.5x1, 117.5x1, 110x1, 115x1, 120x1
- Clean Pulls- 150x3, 185 4x4
Wednesday
- Power Clean- 50 3x3, 90 2x3, 110 2x2, 125 3x2
- Rack Jerk- 70 3x3, 100x2, 120x2, 130x1, 140x1, 150x1, 155x1, 160x1
Thursday
- Clean and Jerk- 60 3x3, 80x2, 90x2, 110x2, 110x1, 120x1, 130x1, 137.5x1, 142.5x1, 147.5x1, 137.5x1, 142.5x1, 147.5(missed jerk)
- Snatch Pulls- 145 4x4
- Front Squat- 70x3, 100x3, 130x3, 150x2, 165 3x2
- Seated Good Mornings- 100x5, 110 2x8
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 90x2, 100x3, 107.5x3, 112.5x3, 100x3, 107.5x3, 112.5x3 (one miss at 112.5)
- Clean Pulls- 175x3, 185x3, 180x3, 175x3, 170x3
- Stop Squat- 70x3, 120x3, 170x3, 187.5 3x3
- Seated Good Mornings- 110x8, 115 2x8
Week of 6/28/93
Monday
- Snatch- 50x3, 50x3, 60x3, 70x3, 80x3, 90x3, 90x2, 100x3, 105x3, 110x2, 100x3, 105x3, 110x2
- Clean Pulls- 130x3, 155x3, 180 5x3
- Stop Squat- 70x3, 120x3, 170x2, 190 3x3
- Seated Good Mornings- 110x8, 115x8
Tuesday
- Power Clean- 60 3x3, 90 2x3, 100x2, 110x2, 122.5 3x2
- Rack Jerk- 70 2x3, 100x3, 120x2, 130x1, 140x1, 150x1, 160x1, 165x1, 170x1
Wednesday
- Clean and Jerk- 60 3x3, 90 2x2, 110x2, 130x2, 140x1, 145x1, 150x1, 130x1, 140x1, 150x1
- Clean Pulls- 170 4x3
- Push Press- 70x3, 80x3, 90x3, 100 2x3
Thursday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 105x3, 110x2, 115x1, 105x3, 110x2, 115x1
- Snatch Pulls- 150 3x3
- Front Squat- 70x3, 120x3, 160 3x3
- Seated Good Mornings- 105x8, 110x5, 120x5
Saturday
- Clean- 60 2x3, 90 2x3, 100x2, 120x2, 130x2, 135x2, 140x2, 145x2, 135x2, 140x2, 145x2
- Clean Pulls- 165 3x3
- Stop Squat- 70x3, 120x3, 170x2, 190 3x3
- Seated Good Mornings- 100x5, 115 2x8
Week of 7/5/93
Monday
- Clean- 60 2x3, 90 2x3, 110x2, 120x2, 130x2, 137.5x2, 142.5x2, 147.5x2, 137.5x2, 142.5x2, 147.5x2 (one miss)
- Snatch Pulls- 145 4x4
- Stop Squat- 120x3, 170x2, 192.5 3x3
- Seated Good Mornings- 100x5, 115 2x8
Tuesday
- Power Clean- 60 2x3, 90x3, 90x2, 110x2, 122.5 3x2
- Rack Jerk- 70x3, 70x3, 100 2x2, 120x1, 130x1, 140(miss)
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x2, 100x3, 105x3, 110x3, 100x3, 105x3, 110x3
- Clean Pulls- 175 3x3
- Military Press- 60 3x5, 82.5x3, 87.5 2x3
Thursday
- Clean and Jerk- 60 2x3, 90 2x2, 110x2, 120x2, 130x2, 140x1, 145x1, 150x1, 140x1, 145x1, 150x1
- Snatch Pulls- 135 3x3
- Front Squat- 120x3, 140x3, 162.5 3x2
- Seated Good Mornings- 100x5, 120 3x5
Saturday
- Snatch Pulls- 60x5, 60x3, 100x3, 120x3, 150 3x4, 120 2x3
Week of 7/12/93 (back in my hometown visiting my family for a week, worked out in a gym with all iron weights, no bumpers, all weights listed in pounds)
Monday
- Snatch Pulls- 135x5, 135x3, 185x3, 225x3, 235x3, 150x3, 160x3, 235x3, 250x3, 260x3
- Clean Pulls- 335x3, 405 5x3
- Seated Good Mornings- 225x5, 265 2x8
Tuesday (drove two hours to a gym with bumpers, just a one day workout trip)
- Rack Jerk- 60 3x3, 90x3, 110x3, 120x2, 130x1, 140x1, 150x1, 157.5x1, 162.5x1, 150x1, 157.5x1, 162.5x1
- Stop Squat- 60x5, 120x3, 170x3, 190x3, 192.5 2x3
Wednesday
- Clean Pulls- 135x5, 135x3, 185 2x3, 225x3, 275x3, 310x3, 320x3, 330x3, 310x3, 320x3, 330x3
- Snatch Pulls- 320 4x4
- Front Squat- 265x3, 310x1, 320x1, 330x1, 310x1, 320x1, 330x1
- Push Press- 135x3, 205x3, 225 2x3
Thursday
- Clean Pulls- 135x5, 135x3, 225x3, 295x3, 325x3, 375 4x3
- Front Squat- 225x3, 275x3, 315x3, 345x3, 365 3x2
Friday
- Clean Pulls- 135 2x3, 225 2x3, 275x3, 305x3, 315x3, 325x3, 305x3, 315x3, 325x3
- Snatch Pulls- 300 3x3
- Seated Good Mornings- 100x5
Week of 7/19/93 (back in Washington)
Monday
- Clean and Jerk- 60x3, 60x2, 90x2, 90x2, 110x2, 120x2, 130x1, 140x1, 145x1, 150x1, 140x1, 145x1, 150x1
- Clean Pulls- 150x3, 180 3x3
- Front Squat- 100x3, 150x1, 165x1, 160x2, 165x2
- Seated Good Mornings- 110x5, 120 2x8
Tuesday
- Rack Jerk- 60 3x3, 90x3, 110x2, 120x2, 130x1, 140x1, 150x1, 160x1, 167.5x1, 172.5x1
- Power Clean- 60 2x3, 90x3, 110x2, 125 3x2
Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x3, 107.5x3, 112.5x2, 100x3, 107.5x3, 112.5x2
- Clean Pulls- 130x3, 160x3, 187.5 5x3
- Push Press- 50x3, 70 3x3, 100x3
Thursday
- Clean- 60 2x3, 90x3, 90x2, 110x2, 120x2, 130x2, 140x2, 145x2, 150x2, 140x2, 145x2, 150x2
- Snatch Pulls- 130x3, 145 5x3
- Back Squat- 70x3, 120x3, 160x3, 180x5, 190x3, 200x2, 182.5x5
- Seated Good Mornings- 120 3x5
Saturday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90x3, 100x2, 107.5x2, 112.5x1, 117.5x1, 110x1, 115x1, 120x1
- Clean Pulls- 140x3, 165x3, 180 3x3
- Stop Squat- 70x3, 120x3, 170x2, 192.5 3x3
- Seated Good Morning- 100x5, 120 2x8
Week of 7/26/93
Monday
- Clean Pulls- 70x5, 70x3, 100 2x3, 130x3, 150x3, 170x3, 185 5x3
- Snatch Pulls- 100x3, 130 3x3
- Stop Squat- 70x3, 120x3, 170x3, 192.5 3x3
- Seated Good Mornings- 120x8, 125x8
Wednesday
- Rack Jerk- 70 3x3, 90x3, 110x2, 120x2, 130x1, 140x1, 150x1, 160x1, 165x1, 150x1, 160x1, 165x1
- Snatch Pulls- 50x4, 90x3, 110x3, 147.5 3x3, 147.5 2x4
Thursday
- Clean Pulls- 60x5, 60x3, 90x3, 90x3, 110x3, 130x3, 150x3, 175x3, 190 5x3
- Snatch Pulls- 130x3, 135 3x3
- Front Squat- 70x3, 120x3, 145x2, 165 2x2, 170x2
- Seated Good Mornings- 120x5, 125 2x5
Saturday
- Snatch Pulls- 60x5, 60x3, 90x3, 90x3, 110x3, 130x3, 140x3, 150 5x3
- Clean Pulls- 130x3, 160 3x3
- Stop Squat- 70x5, 70x3, 120x3, 170x3, 192.5 3x3
- Seated Good Mornings- 125 2x8
That’ll do it, another seven weeks down and I finished with a week of pulls and squats to break up the monotony a little bit. It’s important to note that my bodyweight was basically staying the same throughout this entire process, right around 100 kilos (220 lbs). My technique was improving and strength gains were building each week, just like my hunger and intensity. At this point, I can feel myself becoming a better lifter, just like you will if you apply some of this program to your own lifting life. Learn from these pages and keep focused 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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