Tomo's O lifting experinece

[TomoUK]

Tomo's O lifting experience

Ive just joined a weightlifting club (have never previously o lifted other than attempting a few cleans) and have decided to keep a journal; hopefully it will be interesting for others to follow but if not its a good way for me to track my progress anyway.

Background:
Ive been training for around a year and properly (when i discovered this forum and the 5x5) since january, ive run 2 cycles of the linear 5x5, the 1st was a bit of a mess as expected while learning form, diet etc but the 2nd was much more successful giving me some pleasing if not spectacular strength and size gains.

Stats:
Age - 24
height - 5 10
weight - 82kgs (180lbs) (up from 70 in january)
BF - not sure, im naturally lean though (hard work putting on weight)
My 5RM's when i stopped 5x5 last week:
Bench - 75kg (165lbs)
Squat - 90kg (200lbs)
Row - 66kg (145lbs)
Deadlift - 115kg (250lbs)
Could probably have got a few more weeks out of 5x5, esp with DL's, but was desperate to start olympic lifting with this club!

12/9/06

my 1st session was hard work, i was introduced to full cleans, 1st from blocks and then from the floor. I have never done anywhere near that volume of pulling in 1 session and my lower back was on fire! However i managed to get upto a top set of 60kg for 3 reps. (i will keep track of exactly what i do from the next session onwards)

These were followed by Jerks, after plenty of technique work with the bar i finished with 5 sets of 3 @ 40kg (power cleaning the bar to my shoulders).

Finished the session with core work, something ive neglected in the past, its good that im made to do it now!!

Overall great session, very enjoyable, interesting to see what state im in 2mo!

Snatch on thurs

 

[TomoUK]

14/9/06

As expected i could hardly move on wed, but spent the day eating so was ok today when i turned up looking forward to taking on the snatch.

all weights in KG's (ive stolen super rice's layout style hope he doesnt mind)

Overhead Squats:
Bar x 5 (heels on ledge to start with to build confidence)
Bar x 5
Bar x 5

30 x 3
30 x 3
30 x 2

These were hard even with such light weight but i could feel my flexibilty improving as the sets progressed

Snatch Balance:
30 x 3
30 x 3
30 x 3
30 x 3
30 x 3

40 x 3
40 x 3
40 x 3

got the hang of these once i starting punching my arms out quickly

Snatch:

20 x 3
20 x 3
20 x 3

struggled to keep my head looking forward not down, was given 15 press ups everytime i did it, seem to help! lol

30 x 3
30 x 3
30 x 3
30 x 3
30 x 3

40 x 1 miss
40 x 1 miss
40 x 1 miss

was happy with progress having never done any snatching whatsoever before, but i WILL get 40 next time so i can get away from the beginner plates!

Powercleans:

40 x 5
40 x 5
40 x 5
need to make sure i hit thigh higher up

50 x 5
50 x 5
50 x 5

60 x 3
60 x 3
60 x 3
felt good once i started extending properly, could keep bar closer to the chest on the way up

core work

 

[eager2learn]

Ive just joined a weightlifting club ( have never previously o lifted) and have decided to keep a journal; hopefully it will be interesting for others to follow but if not its a good way for me to track my progress anyway.

Background:
Ive been training for around a year and properly (when i discovered this forum and the 5x5) since january, ive run 2 cycles of the linear 5x5, the 1st was a bit of a mess as expected while learning form, diet etc but the 2nd was much more successful giving me some pleasing if not spectacular strength and size gains.

Stats:
Age - 24
height - 5 10
weight - 82kgs (180lbs) (up from 70 in january)
BF - not sure, im naturally lean though (hard work putting on weight)
My 5RM's when i stopped 5x5 last week:
Bench - 75kg (165lbs)
Squat - 90kg (200lbs)
Row - 66kg (145lbs)
Deadlift - 115kg (250lbs)
Could probably have got a few more weeks out of 5x5, esp with DL's, but was desperate to start olympic lifting with this club!

12/9/06

my 1st session was hard work, i was introduced to full cleans, 1st from blocks and then from the floor. I have never done anywhere near that volume of pulling in 1 session and my lower back was on fire! However i managed to get upto a top set of 60kg for 3 reps. (i will keep track of exactly what i do from the next session onwards)

These were followed by Jerks, after plenty of technique work with the bar i finished with 5 sets of 3 @ 40kg (power cleaning the bar to my shoulders).

Finished the session with core work, something ive neglected in the past, its good that im made to do it now!!

Overall great session, very enjoyable, interesting to see what state im in 2mo!

Snatch on thurs

good job cleaning 60kg on your second day. most people i've seen starting out at my gym are stuck with the bar for a month

for me, the hardest workouts ever where when i had just started, trying to get my technique down. it only gets easier from here!

 

[TomoUK]

good job cleaning 60kg on your second day. most people i've seen starting out at my gym are stuck with the bar for a month

for me, the hardest workouts ever where when i had just started, trying to get my technique down. it only gets easier from here!

yeah i can see how thats true just having been at it a week, i look forward to the days when the techniques all feel more natural. Thanks for the encouragement!

 

[TomoUK]

16/09/06

Slightly less intense session today (saturday), more work on snatch

Overhead squats:

5 x 20
5 x 20
5 x 20

5 x 30
3 x 30
3 x 30
getting easier

Snatch Balance:

3 x 30
3 x 30
3 x 35
3 x 40
3 x 40 (inc 1 miss)
1 x 45 (miss)
1 x 45

Snatch:

3 x 30
3 x 30
3 x 35 (inc 1 miss)
3 x 35 (inc 2 misses)
couldnt working out why i was struggling, then coach told me to relax my arms and suddenly;
3 x 40
1 x 45 PR

went onto core work feeling v pleased with myself!

core work

as this was a sat morning session and the next one isnt til tues evening i want to fit in workout on sunday but im not sure what to do?

 

[TomoUK]

17/9/06

As saturdays arent too taxing I am gunna use sundays as an extra unsupervised session to work on whatever i feel like basically

Sotts Press:

5 x broomstick
5 x broomstick
5 x broomstick

1st time ive tried these, hard enough just holding the position, ill give the bar a go next time!

Front Squats:

20 x 5
40 x 5
45 x 5
50 x 3
55 x 3
60 x 3
65 x 3 PR
65 x 3

havent been doing these long but they re getting more comfortable everytime

Jerks From Rack:
bar x 3
bar x 3
30 x 3
30 x 3
40 x 3
45 x 1
45 x 1
47.5 x 1 PR

Havent quite got to grips with these yet, not getting enough leg drive and they re causing a bit of pain in my right shoulder which is worrying me!

Dumbell Bench Press:
20's x 8
20's x 8
20's x 8
easy- havent done any bench pressing for a while, ive heard dumbell is better if u o lift because it doesnt reduce shoulder flexibilty like barbell. is this true?

bb curls -
20 x 12
20 x 12

 

[eager2learn]

17/9/06

havent done any bench pressing for a while, ive heard dumbell is better if u o lift because it doesnt reduce shoulder flexibilty like barbell. is this true?

huge negative.

my coach has sent multiple o-lifters to the olympics, and he says bench presses do not hinder flexability. they are included in his program.

 

[TomoUK]

huge negative.

my coach has sent multiple o-lifters to the olympics, and he says bench presses do not hinder flexability. they are included in his program.

ok thanks for the info, must be an old wifes tale i picked up somewhere!

 

[TomoUK]

19/09/06

i went to see a physio about my shoulder, turns out i have a slight impingment so no overhead stuff today (just more pulling and squatting volume!! )

Powercleans:

really drilled the light weights working on speed/explosion.
40 x 3
40 x 3
40 x 3
40 x 3
40 x 3

50 x 3
50 x 3
50 x 3
50 x 3
50 x 3

60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

65 x 3 PR
65 x 3
65 x 3

had to stop here, hands were red raw, calluses ripped off, skin everywhere. messy!

Front Squats:

40 x 10
40 x 10
40 x 7
40 x 5
40 x 5

50 x 5
50 x 5
50 x 5

disturbingly hard with such light weights , i was close to vomitting... not used to that kind of volume with squats!

core work - getting better

does anyone have any tips for dealing with ripped calluses? or preventing them ripping again?

 

[ChinkNasty]

good work man, keep it up...

as for the calluses I find that anything that is like a band aid tears off when u lift anyways so I usually just chalk up my hands real good and let the adrenaline do the rest...other than that, just keep lifting and getting those calluses thick