FiremanDan
09-14-15, 8:12 am
Hi to all in the Animal family. My name is Dan. I'm a weightlifter in the 105+ kilogram weight class. Currently I'm training for the American Open in Reno, NV December 3-6. I'm currently 3 weeks out from the state championships in Greenville, NC on October 3rd. States will be more of just a max out day and an attempt set some new PR's. I'm currently ranked 9th in the country in my weight class and I'm constantly in pursuit of that top spot and standing on top of the podium. Right now my coach Travis Mash has me on a squat everyday program. I usually don't name drop but I give credit where it's due and he has gotten me to being a top level athlete. The program is about the same for 4 weeks with a variation of the front, back, and overhead squat. Right now it's like this:
Week 1-4
Day 1 Week 1
Warm Up with OH Squat Variations 2 Snatch Grip Push Presses & 1 OH Squat work up to 75% of Snatch
Front Squat Paused 3 sec no belt Max, then -20% for 3 not paused
Snatch from High Blocks EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Jerk from Block work Paused 3 sec in dip and catch 1RM, then -20% for 2x2
Upper Muscular Imbalance Work 1
Conditioning
400m Walking Lunges
Day 2
Front Squat Paused 3 sec with Belt max
Clean from High Blocks EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Snatch Pulls 95% for 3x3 with a 6 sec eccentric
Core Muscular Imbalance 1
Optional Cardio, GPP, HIIT
Conditioning
400m Walking Lunges
Day 3
High Bar Back Squat Paused 3 sec with Belt Max, then -20% for 3 no pause
Push Press 5RM, then -10% for 2x5
Upper Muscular Imbalance 2
Day 4
Warm Up with OH Squat Variations Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt no pause Max
Snatch Max Effort Snatch to Hang Snatch Max, then -10% for one down set
Optional Cardio, GPP, HIIT
400M Walking Lunges
Day 5
Low or High Bar Back Squat no pause with Belt Max
Clean & Jerk Max Effort Clean, 2 Front Squats, and Jerk Max, then -15% for 1 down set
Clean Pulls 95% 3x3
Core Muscular Imbalance 2
400M Walking Lunges
Day 6
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3 reps not paused
RDLs 3x8
GHDs 3x8
Lower Muscular Imbalance
Day 7 Optional
Thruster or Cluster 3RM, then -15% for 3
GPP, Interval , cardio
Mobility
Along with these I have been doing some variation of accessory work to help strengthen weaknesses like my glutes. I've had an issue in the past with being quad dominant in the squat. I have a variation of the reverse hyper i use to help strengthen that weakness. A powerlifter friend of mine spotted it immediately and helped me correct it.
You can follow my on instagram at dankoppenhaver, facebook, and YouTube at Dan Koppenhaver.
I hope you all enjoy this thread. i will be sure to post videos to Youtube and Instagram. I'm a little behind on youtube but will be uploading videos today.
Week 1-4
Day 1 Week 1
Warm Up with OH Squat Variations 2 Snatch Grip Push Presses & 1 OH Squat work up to 75% of Snatch
Front Squat Paused 3 sec no belt Max, then -20% for 3 not paused
Snatch from High Blocks EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Jerk from Block work Paused 3 sec in dip and catch 1RM, then -20% for 2x2
Upper Muscular Imbalance Work 1
Conditioning
400m Walking Lunges
Day 2
Front Squat Paused 3 sec with Belt max
Clean from High Blocks EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Snatch Pulls 95% for 3x3 with a 6 sec eccentric
Core Muscular Imbalance 1
Optional Cardio, GPP, HIIT
Conditioning
400m Walking Lunges
Day 3
High Bar Back Squat Paused 3 sec with Belt Max, then -20% for 3 no pause
Push Press 5RM, then -10% for 2x5
Upper Muscular Imbalance 2
Day 4
Warm Up with OH Squat Variations Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt no pause Max
Snatch Max Effort Snatch to Hang Snatch Max, then -10% for one down set
Optional Cardio, GPP, HIIT
400M Walking Lunges
Day 5
Low or High Bar Back Squat no pause with Belt Max
Clean & Jerk Max Effort Clean, 2 Front Squats, and Jerk Max, then -15% for 1 down set
Clean Pulls 95% 3x3
Core Muscular Imbalance 2
400M Walking Lunges
Day 6
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3 reps not paused
RDLs 3x8
GHDs 3x8
Lower Muscular Imbalance
Day 7 Optional
Thruster or Cluster 3RM, then -15% for 3
GPP, Interval , cardio
Mobility
Along with these I have been doing some variation of accessory work to help strengthen weaknesses like my glutes. I've had an issue in the past with being quad dominant in the squat. I have a variation of the reverse hyper i use to help strengthen that weakness. A powerlifter friend of mine spotted it immediately and helped me correct it.
You can follow my on instagram at dankoppenhaver, facebook, and YouTube at Dan Koppenhaver.
I hope you all enjoy this thread. i will be sure to post videos to Youtube and Instagram. I'm a little behind on youtube but will be uploading videos today.