Lifting Program
ANDREW KALUZNIACKI – March 6, 2008
WEEK III.
(A)
PC&1J – 60×3x3, 80×2, 90×2, 97.5×3x1
BS – 60×5, 100×4, 130×3, 145×2, 155×1, 160×1, +?
PS – 60×3x3, 70×2, 77.5×3x1
SHP – 90×2, 95×3x2
MP – 55×3x5
(B)
S – 50×3x3, 60×2, 70×2, 80×1, 85×1, 90×1, 95×1, 97.5×1, +?
C&J – 60×3x3, 80×2, 90×2, 100×1, 105×1, 110×3x1
CDL – 120×3, 130×3, 140×3
FS&1J – 60×5, 80×4, 90×3, 100×2
FS – 110×3x2
WEEK IV.
(C)
FS&1J – 60×5, 85×4, 95×3, 105×2
FS – 115×1, 125×1, 132.5×1, +?
P&SS – 50×3x3, 60×2, 70×2, 77.5×3x2
P&SC&1J – 60×3x3, 80×2, 90×2, 97.5×3x2
MP – 55×3x5
(D)
C&J – 60×3x3, 80×2, 90×2, 100×1, 107.5×1, 115×1, 120×1, +?
S – 50×3x3, 60×2, 70×2, 80×2, 87.5×3x1
CDL – 100×2, 110×2, 120×2, 130×2, 140×2
BS – 60×5, 100×4, 125×3, 140×3x2
MP – 55×5, 60×4, 65×3
ANDREW KALUZNIACKI – February 20, 2008
WEEK I.
(A)
PC&1J – 60×3x3, 80×2, 90×2, 95×3x2
BS – 60×5, 100×4, 130×3, 140×3x2, 130×5, 100×10
PS – 50×3x3, 60×2, 70×3x2
SHP – 80×3x3
MP – 50×3x5
(B)
S – 50×3x3, 60×2, 70×2, 77.5×2, 82,5×3x2
C&J – 60×3x3, 80×2, 90×2, 100×1, 107.5×3x1
CDL – 120×2, 130×2, 140×2
FS&1J – 60×5, 80×4, 90×3, 100×2
FS – 110×2, 120×3x2
WEEK II.
(D)
PC&1J – 60×3x3, 80×2, 90×2, 95×1, 100×1, 105×1
BS – 60×5, 100×4, 130×3, 140×2, 145×2, 150×2, 130×5, 100×10
PS – 50×3x3, 60×2, 70×2, 75×2, 80×2
SHP – 90×2, 95×2, 100×2
MP – 50×5, 55×4, 60×3
(E)
S – 50×3x3, 60×2, 70×2, 80×1, 85×1, 90×1, 92.5×1
C&J – 60×3x3, 80×2, 90×2, 100×1, 107.5×1, 112.5×1, 115×1
CDL – 125×2, 135×2, 145×2
FS&1J – 60×5, 80×4, 90×3, 100×2,
FS – 110×2, 120×2, 125×2, 130×2
ANDREW KALUZNIACKI – July 6, 2006
Week #1
(A)
P&SS – 40×3x3, 50×2, 60×2, 70×3x2
P&SC&1J – 60×3x3, 80×2, 90×3x2
SHP – 90×3x3
FS&1J – 60×5, 80×4, 90×3x3, FS – 100×2, 110×3x2
MP – 50×3x8
(B)
S – 40×3x3, 50×2, 60×2, 70×2, 75×2, 80×3x1
C&J – 60×3x3, 80×2, 90×1, 95×3x1
CDL – 105×2, 115×2, 125×2, 130×2, 135×2
BS – 60×5, 100×4, 120×3, 130×3x2
ADP – 50×3x8
Week #2
(A)
P&SS – 40×3x3, 50×2, 60×2, 70×3x2
P&SC&1J – 60×3x3, 80×2, 90×3x2
SHP – 90×2, 95×2, 100×2
BS – 60×5, 100×4, 125×3, 135×2, 142.5×1, +?
MP – 50×5, 55×5, 60x?
(B)
S – 40×3x3, 50×2, 60×2, 70×2, 77.5×2, 82.5×1, 85×1, +?
C&J – 60×3x3, 80×2, 90×1, 95×1, 97.5×1, 100×1, +?
CDL – 110×2, 120×2, 130×2, 140×2, 145×2
FS – 60×5, 90×4, 105×3, 112.5×3x2
ADP – 50×5, 55×5, 60x?
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(WEEKS 3 & 2 OUT FROM COMPETITION
(A)
BS – 60×10, 100×5, 125×4, 140×3, 150×2, 157.5×1, 140×3 to 5
PS - 40×3x3, 55×2, 65×2, 75×3x2
PC&1J – 60×3x3, 80×2, 90×2, 95×3x2
SHP – 100×3x2
(B)
S – 40×3x3, 55×2, 65×2, 75×1, 83×1, 90×1, 95×1, 98×1, +
C&J – 60×3x3, 85×2, 95×1, 105×1, 113×1, 120×1, 123×1, +
CDL – 135×3x2
FS – 60×5, 90×4, 110×3, 120×3x2
WEEK BEFORE COMPETITION
(A)
P&SS – 40×3x3, 55×2, 65×2, 75×3x2
P&SC&1J – 60×3x3, 85×2, 95×3x1
BS – 60×5, 90×4, 105×3, 115×2, 125×1
(B)
P&SS – 40×3x3, 50×3x2
P&SC&1J – 60×3x3, 85×3x2
FS – 60×5, 80×4, 90×3, 100×2, 110×1
I participate in Olympic Weightlifting at an amateur