Here is Zlatan Vanev’s training day on 19 (Tuesday) October 1999. His records in 77 kilos weight class were snatch 165 and c + j 205 and total 370:

MORNING SESSION

10.10 – 10.28 Snatch 80/2+110/2+140/1+150/1+(155/1 went over)
10.28 – 11.30 rest
11.30 – 11.45 c + j 120/1+140/1+160/1+180/1+200/1
11.45 – 12.30 rest
12.30 – 12.55 snatch 90/1+120/1+140/1+150/1+90/1x2+120/1+140/1
12.55 – 13.40 rest
13.40 – 13.55 c + j 90/1+120/1+160/1+(200/1 missed the jerk)+190/1
13.55 – 14.00 rest
14.00 – 14.13 front squat 160/1+200/1+220/1+240/1

14.30 – 15.00 lunch 

EVENING SESSION

17.45 – 18.00 snatch 90/1+120/1+140/1+150/1+160/1
19.00 – 19.12 Abadjev kept a speech to the lifters
19.12 – 19.18 rest
19.18 – 19.35 c + j 100/1+130/1+160/1+190/1+205/1
19.35 – 20.18 rest (listening classical musik)
20.18 – 20.30 snatch 90/2+110/1+140/1+(150/1 went over)
20.30 – 20.55 rest
20.55 – 21.06 front squat 140/2+210/1+(250/1 didn’t get it)+240/1
21.30 – 22.00 dinner

Weightlifting Program With Loads

Day One - Tuesday

Back Squat - Work Upto 160kg over cycle by using – 3x2

Progress by 1 kilo weekly till end of cycle then test.

Snatch Positional With Bar Into Full Movement

C&J Positional With Bar Into Full Movement

Day Two - Thursday

Snatch Positional With Bar Into Full Movement – 5x1 - 80kg

C&J Positional With Bar Into Full Movement – 5x1 – 100kg

Kang Squat – 60kg Increase By 2,5kg Until Reach 80kg

Flexibility Work

Cardio – 30 mins

Day Three - Friday

Front Squat - Work Upto 130kg over cycle by using 3x2

Progress by 1 kilo weekly till end of cycle then test.

Flexibility Work

Day Four – Saturday

Snatch – 3x1 – 95kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

C&J – 3x1 – 116kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

Heavy Bench Hyper – 1x4 – B/W + (Work Upto 50kg)

Day Five – Sunday

Yoga

Speed Drill

Conditioning Work

Flexibility Work

Cardio 30 mins

Diet Plan Series One

Meal 1

Cup of orange juice

2 Cup Cooked Porridge

2 Eggs Any style

1/4 Cup Milk

Meal 2

1/2 Cup Pineapple

6 Ounce Tuna

I Tablespoon Mayo

1 Cup of Pasta

Meal 3

1 Cup Pasta

8 Ounce Chicken Breast

1 Ounce Tomato Sauce

Meal 4 

1 Cup Pasta

Large Mixed Veg

8 Ounce Chicken Breast

1 Ounce Tomato Sauce

Meal 5

1 Banana

1 Large Potato with Butter 

8 Ounce Chicken Breast

Large Mixed Salad

Its been awhile, a long while since I posted and a lot has changed. But im back and ready to get back to it...…

so lets go into 2019 with a new buzz....

happy new year everybody....

Big Brown Bear

naim süleymanoğlu “The Pocket Hercules”.