Love to Lift Challenge – Day 4 of 100

A sequence that allows for ample technique practice while developing strength in a balanced manner.

Written by Bob Takano Last updated on Oct 20, 2021

Day 4 of 100

You’re a veteran now – it’s been 4 days – time to get used to workout abbreviations for movements. As we go along and we add more variety to your rep and set schemes, it’ll be easier on the eyes.

CDL – Clean Deadlift

GM – Good Mornings

OH – Overhead

Reminder: PC & PJ: (X/1/3)4 means power clean 1 followed immediately by power jerk 3 times, all for four sets with rest inbetween each set. Sufficient rest. It’s not about the weight but maintaining correct form. That will be taxing enough if you do it right.

P Sn & OH Sq: (X/1+3)4

PC & PJ: (X/1+3)4

Halting CDL: (X/3)4

GM: (X/4)4

About Bob Takano

Bob Takano is a highly respected weightlifting coach who was inducted into the USA Weightlifting Hall of Fame in 2007 for his contributions to coaching. He has been the coach of four national champions, two national record holders, and 27 top ten nationally ranked lifters. Bob has been on the coaching staffs of 17 U.S. National teams to international competitions, five of those being World Championships. His lifters have competed in seven Olympic Trials with one, Albert Hood, the third American to snatch double bodyweight, earning a berth on the 1984 team.

Furthermore Bob has been a CSCS since 1986, having authored six articles for the NSCA Strength and Conditioning Journal, and served as a member of the editorial board of that journal from 1996 to 2000. He has also co-authored a chapter for the NASM’s Essentials of Sports Performance Training, and a chapter on the Training of Weightlifters for the IOC Sports Medicine Commission’s Encyclopedia of Strength and Power. 20 of the female volleyball players he’s coached have earned Division 1 scholarships.

Bob is on the teaching staff for the USAW Weightlifting Coaching Education program and presents his own seminars as well.

View All Articles