Duh!
Check out this picture of my softball team.  Take a wild guess which guy I am …

If you guessed the short dude with big arms (and slicked back greaser hair) in the front, you’re right!  If you are serious about turning your skinny, fragile body into the body of an athlete, you HAVE to get serious about your weight training. 

I am NOT a good softball player.  I’m just in it to have fun. But, I am a big strong dude who started out as a skinny little guy.  This stuff works people.  Stick with it, work hard, and eat big!

We’re off to the Russ Knipp Weightlifting Championships tomorrow morning bright and early.  It’ll be Me, Roy, Chris, Celia, and Noel competing this time.

Leslie is both driving us down and taking video, so she’s doing the hard part!

Wish us luck!

Heavy Day

• Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
• Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
• Back Squats – 4×5 @ 80%
• Good Mornings – 4×10 @ 70%
• Superset:  Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Light Day

• Power Snatch – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
• Squat Snatch – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
• Deadlifts – 4×5 @ 70%
• Front Squats – 4×10 @ 55%
• Superset:  Press – 4×5 @ 70% / Pull ups – 4×5 @ 70 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Heavy Day

• Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
• Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
• Back Squats – 4×5 @ 80%
• Good Mornings – 4×10 @ 65%
• Superset:  Bench Press – 4×5 @ 80% / Chin ups – 4×5 @ 80 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Light Day

• Power Snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
• Squat Snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
• Deadlifts – 4×5 @ 80%
• Front Squats – 4×10 @ 65%
• Superset:  Press – 4×5 @ 80% / Pull ups – 4×5 @ 80 %

Use your best contest weight for % on Oly lifts and an estimated best for the rest.

Light Day

• Power Clean + Jerk – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets)
• Squat Clean + Jerk – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets)
• Back Squats – 4×5 @ 70%
• Good Mornings – 4×10 @ 55%
• Superset:  Bench Press – 4×5 @ 70% / Chin ups – 4×5 @ 70 %

Use your best contest weight for % on oly lifts and an estimated best for the rest.

Heavy Day

• Power snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets)
• Squat snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets)
• Dead lifts – 4×5
• Front Squats – 4×10
• Superset:  Press (4×5) / Pull ups (4×5)

Use your best contest weight for %.

Light day