Oly session at regular gym, weight in lbs.
Monday 8/4/08
Hang Power Snatch
65 x 5
90 x 4
105 x 4
115 x 3
115 x 3
125 x 1
115 x 2
Split Jerk
115 x 4
135 x 4
155 x 3
175 x 2 x 3 sets
Back Squat
225 x 5
255 x 5
295 x 4
365 x 3 x 2 sets
Snatch Pull - 3 stage
135 x 5
145 x 5
155 x 3
165 x 3 x 2 sets
I made it to the gym last Friday and just wasn't feeling up to it and cut my workout short. I took the weekend off, got some good sleep and finally got in a good workout tonight.
I didn't go as heavy as I was supposed to on the snatches because I felt like I was pressing the weight up as it got heavier.
Tuesday 8/5/08
Oly session in the regular gym tonight, so weights are in lbs.
Hang Squat Clean
95 x 5
115 x 4
145 x 4
155 x 3
175 x 3
185 x 2 x 3 sets
BTN Snatch Grip Push Press
65 x 5
95 x 5
115 x 4
125 x 3
135 x 3
Clean Pull
135 x 4
165 x 3
185 x 3
195 x 3
205 x 3 x 2 sets
RDL
205 x 5
235 x 5
265 x 5 x 3 sets
Good workout. My shoulders were feeling really good so I did the BTN push presses. The presses themselves felt fine, but lowering the weight back down started to cause pain in my left elbow. I can't win with these.
I switched to mixed grip for the heavy sets of RDL's and my grip was much stronger.
Are you still using regular sneaks or did you break down and get yourself a proper pair of lifting shoooz? I honestly just like to go around talking about shoes.
I guess it is about time that I got some decent lifting shoes. I just wish that there was a place for me to buy them locally so I could try them on first.
Quick oly session in the regular gym. Weights in lbs.
Thursday 8/7/08
Hang Squat Snatch
65 x 5
85 x 4
95 x 4
110 x 4
120 x 3
Front Squat
135 x 5
185 x 5
225 x 5
265 x 3 (with pause at bottom)
275 x 3 x 2 sets (with pause at bottom)
Finished with some ab work. Crunches, russian twists and stability ball rollouts.
Snatches were feeling good but as I got heavier I started to get a little unsure of myself and don't feel comfortable pushing too far without real olympic equipment and a platform.
Front squats felt really great tonight and I added 10lbs to the last 2 work sets.
Friday 8/8/08
Finally a real oly session with the coach.
Clean & Jerk
60kg x 4
75kg x 4
80kg x 3
90kg x 1 c+j + 1 clean x 3 sets
Snatch Pulls
60kg x 4
70kg x 4
80kg x 3 x 3 sets
Snatch Balance
20kg x 5 x 3 sets
Push Press
50kg x 6
60kg x 5
70kg x 4
75kg x 3 x 2 sets
Back Squat
105kg x 8
120kg x 6
150kg x 5 170kg (374 lbs) x 4 x 2 sets (Rep PR)
This was an awesome workout. This was my first time doing full clean and jerks from the floor. My cleans were feeling really good, but I need to work on getting under the bar more on the jerks.
He was very happy with my pulls in general tonight and said the snatch pulls are really improving.
And yet another squat session to finish off the week. After the front squats yesterday I didn't think I was up for this, but I got it done. The last 2 sets were at about 90% of my max and it took every last ounce of strength to finish them. On the last rep I think I strained something in my right quad. I'm icing it now so hopefully it will be better before Monday when I'm supposed to squat again with 95%!!
He also gave me a new 4 day workout plan. For now I will be doing days 1-3 on my own and day 4 with him.
I wanted to get in a few non-oly exercises so I did a few sets of lat pulldowns, chest supported rows and threw in some direct arm work. Followed that with 15 minutes on the rower and another 10 on the elliptical and some stretching and ab work. I haven't gotten on the rower in a while and I always forget how much it fries my hip flexors.
Crappy workout today. I think that 4 days a week of oly lifting is a little too much for me right now. I did a few sets of snatches, but my shoulders were still not fully recoverd from Friday and were not feeling great today. Also my right quad was not going to let me squat.
Hang Squat Clean
95 x 5
115 x 4
145 x 4
155 x 3
175 x 3
185 x 2
195 x 2 x 2 sets
RDL
205 x 5
235 x 5
275 x 5
Incline DB Bench Press
40's x 10
75's x 8
85's x 6
95's x 4 x 3 sets
Better workout tonight. Cleans felt good, but my right quad started to bother me by the end of the cleans. Considering that a month ago I cleaned 195 for the first time ever, it was nice to do 2 doubles and make them feel easy.
I skipped the snatch grip push presses again to give my shoulders a break, but it did feel good to finally get some bench pressing in.
Squat Clean
135 x 4
155 x 4
165 x 3
175 x 3
185 x 2 x 3 sets
Back Squat
250 x 10
290 x 8
315 x 6
335 x 4
Front Squat
225 x 5
235 x 5 x 3 sets
I think it's time to give my shoulders a little break and change direction for a while, so I mixed things up a little tonight. I am going to continue working on cleans and try to work on my shoulder health and flexibility before trying to increase my snatch further.
Tonight I did full squat cleans from the floor and they went really well.
Then I decided to give the Hatch squat program a shot. Back squats felt much better than yesterday, and by the 3rd set of front squats fatigue was really starting to set in but I made all the lifts without much trouble.
Hai! I like the new avi. Squat program looks good.
I had lots of probs with my shoulders when I first started O lifts. Getting that jerk technique down will help things tremendously. A good stretching program helps too.
Damn you all and your lack of respect for oly lifting. And for the record I never stopped squatting heavy, just added some new stuff to my routine.
Tuesday 8/22/08
Back Squat
250 x 10
270 x 8
290 x 8
315 x 8 REP PR
Front Squat
205 x 5
215 x 5
235 x 5 x 2 sets
I did a few sets of squat snatches tonight, with light weight and paused at the bottom to really try to work on my arm position.
Squats were not easy, but went well. When I looked at this workout the other day I saw the lower weights but didn't notice all the 8 rep sets, so I was in for a little surprise. But as far as I can remember 8 reps with 315 is a PR for me. 6 was my previous max.
good job man. After a few weeks, your body will adapt and the workouts will feel a lot easier. The 10 rep and 8 rep sets killed me the first few weeks because i think i can count the number of times i squatted 8-10 reps on one hand.
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