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Tomo's O lifting experinece
- Thread starter TomoUK
- Start date
TomoUK
New member
21/09/06
only had an hr today but didnt have a great session:
Warmed up with overhead squats and snatch balances before working on snatch technique.
Did lots of reps at 40kg today (forgot notepad so dont have exact numbers) trying to nail form, i was getting frustrated with these, they were pretty hit and miss which is annoying cus i was getting this weight easily on saturday. shoulder and open calluses were bothering as well. One of those days i guess.
Back Squats:
40 x 10
40 x 10
50 x 10
60 x 10
pretty easy
This was the 1st time coach had seen my back squatting and he was impressed with my form, i think starting strength and gaylehatch.com can take credit for that!
Core work
Will fit in an extra session 2mo and do the jerks i didnt have time for today
only had an hr today but didnt have a great session:
Warmed up with overhead squats and snatch balances before working on snatch technique.
Did lots of reps at 40kg today (forgot notepad so dont have exact numbers) trying to nail form, i was getting frustrated with these, they were pretty hit and miss which is annoying cus i was getting this weight easily on saturday. shoulder and open calluses were bothering as well. One of those days i guess.
Back Squats:
40 x 10
40 x 10
50 x 10
60 x 10
pretty easy
This was the 1st time coach had seen my back squatting and he was impressed with my form, i think starting strength and gaylehatch.com can take credit for that!
Core work
Will fit in an extra session 2mo and do the jerks i didnt have time for today
TomoUK
New member
23/9/06
Power cleans + 3 Jerks
20 x 1 + 3
20 x 1 + 3
20 x 1 + 3
30 x 1 + 3
30 x 1 + 3
30 x 1 + 3
40 x 1 + 3
40 x 1 + 3
40 x 1 + 3
Starting to get timing on these, and learning to cushion the weight on the way down. More practice needed, 40 kg is lame!
Squats:
40 x 10
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
70 x 3
70 x 3
70 x 3
80 x 1
82.5 x 1PR
Im going to count this as PR's because the style im doing them now is different to anything before (much much slower on the way down and therefore much harder). Should be able be improve quickly tho.
Core Work: much easier, think ill be able to increase the sit ups weight next week
Power cleans + 3 Jerks
20 x 1 + 3
20 x 1 + 3
20 x 1 + 3
30 x 1 + 3
30 x 1 + 3
30 x 1 + 3
40 x 1 + 3
40 x 1 + 3
40 x 1 + 3
Starting to get timing on these, and learning to cushion the weight on the way down. More practice needed, 40 kg is lame!
Squats:
40 x 10
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
70 x 3
70 x 3
70 x 3
80 x 1
82.5 x 1PR
Im going to count this as PR's because the style im doing them now is different to anything before (much much slower on the way down and therefore much harder). Should be able be improve quickly tho.
Core Work: much easier, think ill be able to increase the sit ups weight next week
TomoUK
New member
26/09/06
only had an hour again because of my crappy new job.
powercleans:
40 x 3
40 x 3
40 x 3
50 x 3
50 x 3
50 x 3
60 x 3
60 x 3
60 x 3
65 x3
67 x 2 PR
67.5 x 1
Front squats:
40 x 5
40 x 5
40 x 5
52.5 x 5 (5rm PR)
52.5 x 5
52.5 x 5
dumbell bench press:
40 x 10
40 x 10
40 x 10
quite easy
Core Work:
10kg plate x 10 (sit ups)
10kg plate x 10
BW x 20 (twisties)
BW x 20
i really need to find a way to eat more at work this felt quite lathargic even tho i got a pr or 2
only had an hour again because of my crappy new job.
powercleans:
40 x 3
40 x 3
40 x 3
50 x 3
50 x 3
50 x 3
60 x 3
60 x 3
60 x 3
65 x3
67 x 2 PR
67.5 x 1
Front squats:
40 x 5
40 x 5
40 x 5
52.5 x 5 (5rm PR)
52.5 x 5
52.5 x 5
dumbell bench press:
40 x 10
40 x 10
40 x 10
quite easy
Core Work:
10kg plate x 10 (sit ups)
10kg plate x 10
BW x 20 (twisties)
BW x 20
i really need to find a way to eat more at work this felt quite lathargic even tho i got a pr or 2
Last edited:
TomoUK
New member
28/09/06
Unfortunately im restricted to cleans and squats ATM as shoulder is still bothering me. The pain has movd from the front/top of my shoulder to slightly lower down the outside towards my bicep. anyone have any idea whats going on?
Box Squats:
5 x 40
5 x 50
5 x 60
5 x 60
5 x 60
3 x 70
3 x 70
3 x 80
3 x 80
2 x 90 PB
5x 70
Enjoyed these, I feel like my squatting form is really good now.
Power Cleans:
Coach made me and guy i was training with start at 45kg and do 3x3 of every weight upto 60kg in 2.5kg increments! Thats 21 sets, light weight admittedly but i was shattered by the end. I think he was trying to teach us to hold our techniques together when fatigued.
Core Work:
10kg plate x 10 (sit ups)
10kg plate x 10
BW x 20 (twisties)
BW x 20
Really enjoyed it today, getting impatient about my shoulder healing so i can snatch and jerk again!
Unfortunately im restricted to cleans and squats ATM as shoulder is still bothering me. The pain has movd from the front/top of my shoulder to slightly lower down the outside towards my bicep. anyone have any idea whats going on?
Box Squats:
5 x 40
5 x 50
5 x 60
5 x 60
5 x 60
3 x 70
3 x 70
3 x 80
3 x 80
2 x 90 PB
5x 70
Enjoyed these, I feel like my squatting form is really good now.
Power Cleans:
Coach made me and guy i was training with start at 45kg and do 3x3 of every weight upto 60kg in 2.5kg increments! Thats 21 sets, light weight admittedly but i was shattered by the end. I think he was trying to teach us to hold our techniques together when fatigued.
Core Work:
10kg plate x 10 (sit ups)
10kg plate x 10
BW x 20 (twisties)
BW x 20
Really enjoyed it today, getting impatient about my shoulder healing so i can snatch and jerk again!
Last edited:
TomoUK
New member
01/10/06
Overhead Squats:
20 x 5
30 x 5
30 x 5
30 x 5
32.5 x 5
35 x 5 PR
37.5 x 3
40 x 2
45 x 1
47.5 x 1 PR
These do nothing for my ego, but they steadily increasing!
SL Deadlifts standing on 20kg plate:
40 x 5
45 x 5
50 x 5
55 x 5
60 x 5 quite easy
D-Bell Bench Press:
40 x 8
40 x 8
40 x 8
48 x 5
48 x 5
48 x 5
Hardest thing about these is getting the damn dumb bells in position!
Curls:
30 x 10
30 x 10
30 x 10
Overhead Squats:
20 x 5
30 x 5
30 x 5
30 x 5
32.5 x 5
35 x 5 PR
37.5 x 3
40 x 2
45 x 1
47.5 x 1 PR
These do nothing for my ego, but they steadily increasing!
SL Deadlifts standing on 20kg plate:
40 x 5
45 x 5
50 x 5
55 x 5
60 x 5 quite easy
D-Bell Bench Press:
40 x 8
40 x 8
40 x 8
48 x 5
48 x 5
48 x 5
Hardest thing about these is getting the damn dumb bells in position!
Curls:
30 x 10
30 x 10
30 x 10
TomoUK
New member
[B]03/10/03[/B]
shoulder problem has dies down enough to do snatches now, dont want to risk jerks yet tho.
Snatch:
20 x 5 x 3 Overhead squats to warm up
30 x 3
30 x 3
30 x 3
35 x 3
35 x 3
35 x 3
40 x 3
40 x 3
40 x 3
45 x 2 (1 miss)
45 x 2 (1 miss)
45 x 3
50 x 1 PR!
50 x 1
40 x 3
40 x 3
40 x 1 (missed a couple, too fatigued, coach not happy!)
Really pleased with the PR, was soo much easier once i started accelerating properly
Clean:
40 x 3
40 x 3
40 x 3
45 x 3
50 x 3
55 x 3
60 x 2
62.5 x 1 PR
Kept the cleaning session short because of all the snatching but felt quite good and fast.
Box Squats:
1 x 40
5 x 65
5 x 65
5 x 65
3 x 75
3 x 75
3 x 75
2 x 85
2x 92.5 PR
Will do Core Work 2mo, too shattered
Really good session today, feel like im making good progress
shoulder problem has dies down enough to do snatches now, dont want to risk jerks yet tho.
Snatch:
20 x 5 x 3 Overhead squats to warm up
30 x 3
30 x 3
30 x 3
35 x 3
35 x 3
35 x 3
40 x 3
40 x 3
40 x 3
45 x 2 (1 miss)
45 x 2 (1 miss)
45 x 3
50 x 1 PR!
50 x 1
40 x 3
40 x 3
40 x 1 (missed a couple, too fatigued, coach not happy!)
Really pleased with the PR, was soo much easier once i started accelerating properly
Clean:
40 x 3
40 x 3
40 x 3
45 x 3
50 x 3
55 x 3
60 x 2
62.5 x 1 PR
Kept the cleaning session short because of all the snatching but felt quite good and fast.
Box Squats:
1 x 40
5 x 65
5 x 65
5 x 65
3 x 75
3 x 75
3 x 75
2 x 85
2x 92.5 PR
Will do Core Work 2mo, too shattered
Really good session today, feel like im making good progress
TomoUK
New member
05/10/06
Power Cleans:
40 x 3
40 x 3
40 x 3
50 x 3
50 x 3
50 x 3
55 x 3
60 x 3
60 x 3
60 x 3
65 x 3
70 x 2
75 x 1 PR
75 x 1 MISS
Was working on staying over the bar so that i pulled it straight up not back, and also getting my elbows through quicker. Seemed to work as i got as my previous best p clean was 65.
Back Squats:
40 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
75 x 3
75 x 3
75 x 3
80 x 2
90 x 2
95 x 2 PR
100 x 1 PR
Hooray! hit 3 figures for the first time! and after quite a long session!
Core Work:
Sit ups:
10 x 10
10 x 10
twisties:
BW x 10
BW x 10
Hyperextensions
BW x 10
BW x 10
10 x 10
Power Cleans:
40 x 3
40 x 3
40 x 3
50 x 3
50 x 3
50 x 3
55 x 3
60 x 3
60 x 3
60 x 3
65 x 3
70 x 2
75 x 1 PR
75 x 1 MISS
Was working on staying over the bar so that i pulled it straight up not back, and also getting my elbows through quicker. Seemed to work as i got as my previous best p clean was 65.
Back Squats:
40 x 5
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
75 x 3
75 x 3
75 x 3
80 x 2
90 x 2
95 x 2 PR
100 x 1 PR
Hooray! hit 3 figures for the first time! and after quite a long session!
Core Work:
Sit ups:
10 x 10
10 x 10
twisties:
BW x 10
BW x 10
Hyperextensions
BW x 10
BW x 10
10 x 10
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