This is the third 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 end of April through the beginning of June. I was 20 years old then and I was trying to work my way up the ranking list of the Calpian club, which was one of the elite teams in the nation.

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 a minor injury in the week of 3/29 and it took me a few weeks to fully recover from it. When this section starts, I’m in that recovery process. My snatches and rack jerks came back pretty quickly, but I had to continue to baby my knee for a while in the squats and cleans. That’s why the weights in those exercises will be noticeably light for the first few weeks of this installment. However, I started feeling back to 100% near the end of May and on June 12th, I competed in the Oregon Classic and had a big breakthrough performance. I snatched 122.5 kilos, clean and jerked 155 kilos, and totaled 277.5. Those were all new competition personal records, and the total was a 12.5 kilo increase over my previous best. Looking back now, I see this meet as a very important one because I broke through some mental barriers and started to believe that much bigger lifts were on the horizon.

Week of 4/26/93

Monday
- Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 90x3, 95x3, 100x3, 100x2, 105x3, 110x2, 115x1
- Clean Pulls- 130x3, 150x3, 160 5x3
- Seated Good Mornings- 82.5 2x8

Tuesday
- Rack Jerk- 60 3x3, 80x3, 90x3, 110x2, 120x1, 130x1, 140x1, 145x1, 130x1, 140x1, 145x1
- Back Squat- 70x5,100x3, 140x3, 170x3, 180x3, 185x2

Wednesday
- Clean and Jerk- 60x3, 60x2, 80x3, 90x3, 100x2, 110x2, 120x2, 120x2, 120x2
- Snatch Pulls- 120x3, 130x3, 145 5x3
- Front Squat- 60x5, 90x3, 110x3, 130x3, 140x3, 145x3, 150x3
- Seated Good Mornings- 90 3x5

Thursday
- Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 90x3, 95x3, 100x2, 90 4x1
- Back Squat- 120x3, 150 3x5
- Seated Good Mornings- 90 2x8

Saturday
- Clean- 60x3, 60x3, 80x3, 80x2, 100x3, 110x3, 110x2, 120x2, 120x2, 120x2, 125x2, 125x2, 125x2, 125x2, 130x1, 135x1
- Snatch Pulls- 120 6x3
- Back Squat- 70x5, 120x3, 160x3, 180x3, 182.5x3, 185x3
- Seated Good Mornings- 90 2x8

Week of 5/3/93

Monday
- Snatch- 50x3, 50x3, 70x3, 70x3, 90x3, 90x3, 90x3, 100x3, 100x3, 105x2, 105x1, 110x1, 110x1, 115(miss), 107.5x1, 112.5x1, 115x1, 100x2, 100x2
- Snatch Pulls- 120x3, 130x3, 140 5x3
- Back Squat- 120x3, 160x3, 185 3x3
- Seated Good Mornings- 90 2x8

Tuesday
- Rack Jerk- 60x4, 60x3, 80x3, 90x3, 110x3, 120x2, 130x1, 140x1, 140x1, 150x1, 150x1, 150(miss), 150x1

Wednesday
- Clean and Jerk- 60x3, 60x2, 80x3, 80x2, 100x3, 120x2, 120x1, 125x1, 130x1, 135x1, 140x1, 125x1, 125x1, 130x1
- Clean Pulls- 145x3, 155x3, 165x3, 160x3, 150x3
- Front Squat- 100x3, 120x3, 140x3

Week of 5/10/93

Tuesday
- Snatch Pulls- 60x5, 60x3, 90x3, 110x3, 120x3, 130x3, 145 3x3, 150 3x3
- Back Squat- 70x5, 100x3, 140x3, 170 3x5
- Seated Good Mornings- 90x8, 95x8, 100x8

Wednesday
- Clean Pulls- 60x5, 60x3, 90x3, 130x3, 160x3, 180 6x3
- Snatch Pulls- 130 3x3
- Front Squat- 70x5, 100x3, 130x3, 150 3x3
- Seated Good Mornings- 100 2x5

Thursday
- Snatch Pulls- 60x5, 60x3, 90x3, 110x3, 130x3, 140 5x3
- Rack Jerk- 60 2x3
- Military Press- 60x5, 70 5x5

Friday
- Clean Pulls- 70 2x5, 90x3, 130x3, 150x3, 160 5x3
- Back Squat- 70x5, 110x3

Saturday
- Clean Pulls- 60x5, 60x3, 90x3, 90x3, 120x3, 140x3, 160x3, 180 5x3
- Snatch Pulls- 120x3, 130 3x3
- Stop Squat- 60x4, 110x3, 160x3, 172.5 3x3
- Seated Good Mornings- 90 2x8

Week of 5/17/93

Monday
- Snatch- 50x3, 50x5, 70x3, 70x3, 90x3, 90x3, 100x3, 105x3(one miss), 100x3(one miss), 105x3, 105x2(one miss)
- Snatch Pulls- 120x3, 137.5 5x3
- Back Squat- 70x5, 120x3, 150x3, 170x5, 180x3, 190x2, 172.5x2
- Seated Good Mornings- 70x5, 95 2x8

Tuesday
- Power Clean- 50x3, 70x3, 70x3, 90x3, 90x2, 100x3, 110x2, 120 3x2
- Rack Jerk- 70x3, 70x3, 90x3, 100x3, 120x2, 130x2, 140x1, 145x1, 150x1, 155x1, 145x1, 150x1, 155x1

Wednesday
- Snatch Pulls- 75x5, 75x3, 90x3, 110x3, 120x3, 130x3, 140x3, 147.5x3, 135x3, 130x3, 130x3
- Clean Pulls- 150 3x3
- Military Press- 70 3x5, 75 2x5

Thursday
- Clean and Jerk- 60x3, 60x3, 80x3, 80x3, 100x2, 120x2, 120x1, 130x1, 135x1, 135x1
- Clean Pulls- 150x3, 170x3, 180x3, 175x3, 170x3, 160x3
- Stop Squat- 70x5, 100x3, 140x3, 160x3, 172.5 2x3, 177.5x3
- Seated Good Mornings- 70x5, 100 2x8

Saturday
- Clean Pulls- 60 2x3, 90x3, 90x3, 110x3, 130x3, 150x3, 170x3, 185 5x3
- Snatch Pulls- 135 3x3
- Front Squat- 70x5, 120x3, 155 3x3
- Military Press- 70 5x5
- Seated Good Mornings- 90x5, 100 2x8

Week of 5/24/93

Monday
- Clean and Jerk- 60x3, 60x2, 90x2, 90x2, 110x2, 110x2, 120x1, 130x1, 135x1, 140x1, 145x1, 135x1, 140x1, 147.5x1
- Snatch Pulls- 130x3, 145 4x4
- Stop Squat- 70x3, 120x3, 150x3, 175x3, 180 2x3
- Seated Good Mornings- 70x5, 100 2x8

Tuesday
- Rack Jerk- 70x4, 70x4, 90x3, 90x3, 110x3, 110x2, 120x2, 130x1, 130x1, 140x1, 150x1, 155x1, 160x1, 140x1, 150x1
- Power Clean- 60x3, 90x2, 90x2, 110x2, 122.5 3x2

Wednesday
- Snatch Pulls- 60x5, 60x3, 90x3, 110x3, 130x3, 140 3x3, 145 2x3
- Clean Pulls- 150 3x3
- Military Pressing- 60 2x8, 70 2x5, 75x5

Thursday
- Snatch- 50x3, 50x3, 60x3, 70x3, 80x3, 90x3, 90x3, 97.5x3, 102.5x2, 107.5x2, 97.5x3, 102.5x2, 107.5x2
- Snatch Pulls- 130x3, 140x3, 135x3, 130x3, 125x3
- Back Squat- 70x5, 100x3, 140x3, 175x4, 185x3, 195x2
- Seated Good Mornings- 70x5, 105 2x8

Saturday
- Snatch Pulls- 60x5, 60x3, 90x3, 110x3, 120x3, 130x3, 140 3x3, 145 2x3
- Clean Pulls- 155 3x3
- Stop Squat- 70x3, 100x3, 140x3, 165x3, 180x3, 180x3, 185x3
- Seated Good Mornings- 90x5, 100 2x8

Week of 5/31/93

Monday
- Clean- 60x3, 60x3, 60x2, 90x3, 110x3, 120x2, 130x2, 135x2, 140x2, 130x2, 135x2, 140x2, 145x1, 150x1
- Clean Pulls- 170x3, 185x3, 190x3, 180x3, 175x3, 170x3
- Front Squat- 70x3, 120x3, 157.5x3, 160 2x3
- Seated Good Mornings- 70x5, 105 2x8

Tuesday
- Power Clean- 60x3, 60x3, 90x3, 90x3, 110x2, 110x2, 125x2, 130x2, 130x2
- Rack Jerk- 70x4, 70x3, 100x2, 100x2, 120x2, 130x1, 140x1, 150x1, 155x1, 160x1, 165x1

Wednesday
- Snatch- 40x5, 50x3, 50x3, 60x3, 70x3, 80x3, 90x3, 90x2, 100x2, 105x2 110x1, 100x2, 105x2, 110x1

Thursday
- Clean and Jerk- 60x3, 60x2, 90x2, 90x2, 110x2, 110x2, 120x2, 130x1, 140x1, 145x1, 150x1, 142.5x1, 150(miss), 152.5x1
- Clean Pulls- 170 3x3
- Stop Squats- 70x3, 120x3, 160x3, 180x3, 185x3, 187.5x3
- Seated Good Mornings- 70x5, 100 2x8

Saturday
- Snatch- 50x3, 50x3, 60x3, 70x3, 80x3, 90x3, 90x2, 97.5x3, 102.5x3, 107.5x3, 97.5x3, 102.5x3, 107.5x3, 112.5x3
- Snatch Pulls- 125x3, 137.5 3x3
- Back Squat- 70x5, 120x3, 160x3, 180x3, 190 3x3
- Seated Good Mornings- 70x5, 100 2x8

Week of 6/7/93, (meet week, Oregon Classic on Saturday 6/12/93)

Monday
- Snatch- 50 2x3, 60x3, 70x3, 80x3, 90 2x3, 100x2, 107.5 5x1
- Clean and Jerk- 65x3, 90x3, 90x3, 110x3, 110x3, 135 3x1

Wednesday
- Snatch- 50 2x3, 60x3, 70x3, 80 5x1
- Clean and Jerk- 70x3, 90x2, 110x1, 110x1, 130x1, 110x1

Saturday (meet- Oregon Classic)

Competition Attempts
Snatch            Clean and Jerk
- 112.5             - 150
- 117.5             - 155
- 122.5             - 160 (missed clean)

Total- 277.5, 108 kilo bodyweight class (actual bodyweight- 101 kg)

That wraps it up until next month. At this point, I’ve increased my total 12.5 kilos in 21 weeks (starting from January when the program began), even with a knee injury that slowed things down a little. Those of you who are looking for ways to improve your own totals should be licking your chops as you read this, because it’s a road map for how to make progress. Keep reading and learning as these months go on, and never forget the Calpian motto:
“Beware the fury of a patient man.”