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

 

[TomoUK]

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

yeah i didnt think there would be a magic solution, ill just have to brave it and stick them in vinegar so they heal before the next session!! thanks for dropping in!

 

[crossy]

Good read, i will be keeping my eye on this thread. Good job m8.

Crossy

 

[TomoUK]

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

 

[TomoUK]

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

 

[TomoUK]

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

 

[TomoUK]

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!

 

[TomoUK]

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

 

[petpre61]

01/10/06
D-Bell Bench Press:

Hardest thing about these is getting the damn dumb bells in position!

I really like my power hooks for dbell bench press

 

[TomoUK]

[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

 

[TomoUK]

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

 

[petpre61]

good job.

 

[TomoUK]

07/10/06

Snatch:

30 x 3
30 x 3
30 x 3

40 x 3
40 x 3
40 x 3

45 x 3 (inc 1 miss, swinging it)
45 x 3
45 x 3

50 x 3 (inc 2misses, not pulling straight enough or quick enough)
50 x 2 Much better, less hestitant

55 x 1PR

60 x 1 missed! technque clicked and this went up soo easily buti didnt have the legs to get out the hole, coach infruriated hence the heavy squatting session next!

Back Squats:

70 x 3

80 x 3

90 x 3

95 x 2

100 x 1

105 x 1 Miss should have got this easily, didnt stay tighjt enough. will get 110 next time!

90 x 3
90 x 3
90 x 3

Drop set to finish (told we would start again if we failed at any point!)
90 x 3
70 x 5
50 x 7

Bench Press:

40 x 8

50 x 5
50 x 5
50 x 5

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

70 x 2
70 x 2
had nt this for ages so had a light session. Went back to barbell, fed up with dumbells!

Good session, just wish my snatch technique was more consistent, i think i may be introduced to snatch and clean pulls soon as i need to starighten them out.

 

[ChinkNasty]

good work brotha...whats ur coaches take on oly lifters doing bench press?

 

[TomoUK]

good work brotha...whats ur coaches take on oly lifters doing bench press?

thanks! he doesnt seem to be against it, I think he sees it as something that can be done if upperbody strength is particularly lacking but not a lift that is especially crucial to oly lifting. I may quiz him on the topic next time i see him!i heard some coaches believe it reduces shoulder flexibilty. what does yours say?

 

[ChinkNasty]

not an oly lifter but i was just curious...especially towards bench press and its effect on shoulder flexibility

 

[TomoUK]

12/10/06

Power Cleans:

40 x 3
40 x 3
40 x 3

50 x 3
50 x 3

60 x 3
60 x 3
60 x 3

65 x 3

70 x 2
70 x 2

75 x 2
75 x 2 Pretty easy form felt good

80 x 1
80 x 1 PR
Wasnt great, didnt get elbows through enough but i at least i caught it!

Jerks from Rack:

30 x 3
30 x 3
30 x 3

40 x 3
40 x 3
40 x 3

45 x 3

50 x 3
50 x 3
50 x 3
Technically a PR but i havent done much jerking cus of my shoulder

Front Squat:

3 x 50
3 x 50
3 x 50

3 x 60
3 x 60
3 x 60

3 x 65

2 x 70

5 x 50

Core Work:

Sit ups:
15 x 10
15 x 10

twisties:
BW x 20
BW x 20

 

[TomoUK]

15/10/06

Trained alone today at my gym so i didnt push any doubles or singles

Back Squats:

40 x 8

70 x 5
70 x 5
70 x 5
70 x 5

80 x 3
80 x 3
80 x 3

Leant forward on a couple, i find lifting in front of a mirror really off putting!

SL Deadlifts:

45 x 5
50 x 5
55 x 5
60 x 5
70 x 5

Bench Press:

40 x 8

52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5

62.5 x 3
62.5 x 3
62.5 x 3

 

[TomoUK]

19/10/06

Missed training tues but had a long session today to make up for it, and we ve moved to a new room with much more space.

Snatch:

30 x 3

40 x 3
40 x 3
40 x 3

45 x 3 (missed 1)
45 x 3 (missed 1)
45 x 3

50 x 3 (missed 2, not aggressive enough)
50 x 3 much better

55 x 1 (missed)
55 x 1

40 x 3
Pulled straighter today, need to stop looking down when i recieve the bar as most of the misses were in front!

Squat Clean:

40 x 3
40 x 3
40 x 3

50 x 3
50 x 3
50 x 3

60 x 3

65 x 3

70 x 3
80 x 3
85 x 2 PR

90 x 1 missed! went up easy but my legs couldnt get me back up!

Best clean session yet, tecnique felt really solid and quick

Jerks From Rack:

40 x 3
40 x 3

45 x 3

50 x 3

55 x 3 PR

45 x 3
45 x 3
45 x 3

Getting the hang of these now, getting much more power from my legs

Core work:

Sit ups:
15 x 10
15 x 10

Overall really good session, legs were like jelly afterwards!

 

[TomoUK]

22/10/06

My usual sunday afternoon workout at my own gym.

Hang Power Snatches

focused on speed and technique; mainly staying over the bar longer, did lots of reps working up from the bar to no more than 40 kg

Bench Press

55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

65 x 3
65 x 3
65 x 3

Back Squats:

72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5

82.5 x 3
82.5 x 3
82.5 x 3

60 x 8

Enjoyable workout took my sister and her bf with me and taught them how to squat properly, have a bad feeling he will be able to outsquat quite soon!

 

[kiloamp]

Keep up the good work Tomo. Best of luck.

 

[TomoUK]

Keep up the good work Tomo. Best of luck.

thanks for the encouragement kiloamp!

24/10/06

Not working this week so been eating myself senseless all day in prep for a long session. By the way im now 86kgs so ive gained 4 kgs since i started O lifting.

Warmed up with 3 x 5 overhead squats with the bar

Power Snatch:

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 3

50 x 3

55 x 2 PR
55 x 2

57.5 x 1 PR

Felt really good and fast, hopefully i can take this speed back to the full snatch

Squat Clean:

40 x 3
40 x 3
40 x 3

50 x 3

60 x 3
65 x 3

70 x 2

Stopped here, had no pulling power left in me!

Back Squat:

60 x 5

70 x 5

80 x 3
80 x 3

90 x 2
90 x 2

80 x 5
80 x 5

Core work

Hyper extentions:

BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

 

[TomoUK]

27/10/06

Squat Cleans

40 x 3

50 x 3

60 x 3
60 x 3 Felt slow and difficult until a coach pointed out i wasnt extending properly

70 x 3 Much Better

80 x 2

85 x 1

87.5 x 1 PR

90 x 1 PR

Snatch Pulls:

50 x 3

60 x 3

70 x 3
70 x 3

80 x 3
80 x 3

85 x 2
85 x 2

Back Squats:

60 x 5
60 x 5

70 x 5

80 x 3

90 x 2

100 x 1

105 x 1 PR

110 x 1 PR

115 x 1 PR

90 x 3

Destroyed previous PR! form felt great even with the top weights

Good session, everything felt fast (eventually) and legs feel stronger than ever.

 

[TomoUK]

28/10/06

Saw the club physio today and he said no work involving shoulders today so had a squatting session - also the date on my last entry should have been 26th not 27th! (incase anyone thought i was heavy squatting 2 days running!)

Back Squats:

40 x 5

60 x 5

80 x 5

100 x 3 (3rm pr)

110 x 2 (2rm pr)

120 x 1 (PR)

Drop set:
110 x 1
100 x 2
80 x 3
60 x 5

Coach was emphasizing the importance of holding your technique together when your tired or when the weights get heavy, i guess with squats that mean not resorting to leaning forward and going on your toes. So he made me do box squats when i was nakered so i could practice that!

Box Squats:

60 x 5
60 x 5
60 x 5
60 x 5

Sit ups:

15 x 10
15 x 10

Twisties:

15 x 10
15 x 10

 

[TomoUK]

31/10/06

Power Snatch:

40 x 3
40 x 3
40 x 3

45 x 3

50 x 3
50 x 3

55 x 3
55 x 3
55 x 3ish (pressed out a couple as i was tiring and was swinging a bit but had good speed)

Power Clean + Jerk

40 x 1 + 3
40 x 1 + 3
40 x 1 + 3

45 x 1 + 3
45 x 1 + 3

50 x 1 + 2
50 x 1 + 2

55 x 1 + 2

60 x 1 + 1

62.5 x 1 + 1

65 x 1 + 1 PR

50 x 1 + 3

Snatch Pull:

50 x 3

70 x 3
70 x 3

75 x 3
75 x 3

80 x 3

85 x 2
85 x 2

90 x 1 PR

Ive been asked to lift in our club invitational competition on the 16th dec. apparently its a good comp for beginners because you lift in groups of people of similar experince rather than in weight classes. Should be a good experience, i think i need to set some targets for then. I was thinking maybe 65 and 85, does that sound realistic?

 

[TomoUK]

6/11/06

Physio told me to rest shoulder completely to try and rid myself of an impingement ive been struggling with

Box Squats:

50 x 5

70 x 5

80 x 3

90 x 3

100 x 2

110 x 1 PR

115 x 1 PR

Drop set:

100 x 2
90 x 3
70 x 5
50 x 7

Lunges5 sec hold)

20 x 5 (each leg)
20 x 5

30 x 5
30 x 5
30 x 5

Core Work:

hyperextensions

BW x 8
BW x 8
BW x 8
BW x 8
BW x 8

 

[TomoUK]

9/11/06

Snatch:

20 x 5
20 x 5

40 x 3 (2 misses, whoops, timing off!)
40 x 3
40 x 3

45 x 3
45 x 3

50 x 2
50 x 2

55 x 2
55 x 2 Couldnt believe how smooth these were

60 x 0 lost forward (looked down)
60 x 1 PR

65 x 0
65 x 1 PR

60 x 2
60 x 2 easy!

50 x 3 (missed 1, no legs left!)

Front Squats:

40 x 5

50 x 5

60 x 5

70 x 3

75 x 2

80 x 1 PR
80 x 1

70 x 3
50 x 5

Core Work
Sit ups
15 x 10
15 x 10

Twisties
BW x 10
BW x 10

great session, v pleased with the unexpected and quite easy snatch PR!

 

[ZGzaZ]

great job! Youre improving a lot!

 

[TomoUK]

15/11/06

Power Clean + Jerk

40 x 3 + 1
40 x 3 + 1

50 x 2 + 1
50 x 2 + 1

60 x 2 + 1

70 x 2 + 1

75 x 1 + 1

80 x 1 + 1

82.5 Miss

70 x 1 + 1
75 x 1 + 1
77.5 x 1 + 1
80 x 1 + 1
82.5 X 1 + 1 (PR)

Jerk felt good, no shoulder pain!

Front Squats

Legs felt crap today so stayed lightish

50 x 5
50 x 5

60 x 3
60 x 3

70 x 2
70 x 2

60 x 3

50 x 5

Pendlay Rows
Havent done these for ages so gave them a go

40 x 5
40 x 5

50 x 5

60 x 3

65 x 2
65 x 2

40 x 7

 

[bigthrower]

Great to hear your story, I'm a shotputter who became an olympic lifting national champion, back throwing the shot in masters/veterans.

I used to bench two to three times a week while a thrower, while oly lifting I benched every second weight, it does not harm or hinder oly lifting at all,
good luck,
PS buy Artie Drechler's book, the best book ever written on strength training for anything.
cheers,
Big.

15/11/06

Power Clean + Jerk

40 x 3 + 1
40 x 3 + 1

50 x 2 + 1
50 x 2 + 1

60 x 2 + 1

70 x 2 + 1

75 x 1 + 1

80 x 1 + 1

82.5 Miss

70 x 1 + 1
75 x 1 + 1
77.5 x 1 + 1
80 x 1 + 1
82.5 X 1 + 1 (PR)

Jerk felt good, no shoulder pain!

Front Squats

Legs felt crap today so stayed lightish

50 x 5
50 x 5

60 x 3
60 x 3

70 x 2
70 x 2

60 x 3

50 x 5

Pendlay Rows
Havent done these for ages so gave them a go

40 x 5
40 x 5

50 x 5

60 x 3

65 x 2
65 x 2

40 x 7

 

[TomoUK]

Great to hear your story, I'm a shotputter who became an olympic lifting national champion, back throwing the shot in masters/veterans.

I used to bench two to three times a week while a thrower, while oly lifting I benched every second weight, it does not harm or hinder oly lifting at all,
good luck,
PS buy Artie Drechler's book, the best book ever written on strength training for anything.
cheers,
Big.

thanks for the advice, i ordered that from amazon about a month ago so hopefully it will arrive soon!

 

[TomoUK]

18/11/06

Had a light session with lots of reps today, just trying to work on my speed and get used to using straps as my hands are a mess at the moment!

Power Snatch

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 2
50 x 2
50 x 2

Power Clean + Jerk

50 x 3 + 1
50 x 3 + 1
50 x 3 + 1
50 x 3 + 1
50 x 3 + 1

60 x 2 + 2 (right shoulder felt a bit tight a nd inflamed again)
60 x 2 + 2
60 x 2 + 2

Back Squat:

40 x 5

60 x 5

80 x 3
80 x 3

100 x 2

110 x 1
110 x 1

80 x 3
60 x 5
40 x 7

 

[TomoUK]

22/11/06

Power Snatch:

40 x 3 (swinging a bit)
40 x 3

50 x 2
50 x 2

55 x 2

57.5 x 2 (missed 2nd)

57.5 x 1

60 x 0 (didnt stay over the bar long enough)

60 x 1 PR

62.5 x 1 didnt pull high enough - turned into a squat snatch

Power Clean:

50 x 3
50 x 3

60 x 3

70 x 2

75 x 2

80 x 1

82.5 x 1

85 x 1 PR

87.5 x 1 again didnt pull high enough - turned into a squat clean

Back Squat:

50 x 5
70 x 5

90 x 3

100 x 2
100 x 2

110 x 1
115 x 1

90 x 3

Good session, pr's on both power snatch and power clean, spend a fair amount of the session with the head coach and he seemed pretty pleased with me so im happy!

looking at 70 & 90 for comp in december

 

[bigthrower]

GOOD, and i'll bet you are starting to feel stronger as well, just keep it simple, and keep at it. The Drechsler book is great, and great for any strength sport.

22/11/06

Power Snatch:

40 x 3 (swinging a bit)
40 x 3

50 x 2
50 x 2

55 x 2

57.5 x 2 (missed 2nd)

57.5 x 1

60 x 0 (didnt stay over the bar long enough)

60 x 1 PR

62.5 x 1 didnt pull high enough - turned into a squat snatch

Power Clean:

50 x 3
50 x 3

60 x 3

70 x 2

75 x 2

80 x 1

82.5 x 1

85 x 1 PR

87.5 x 1 again didnt pull high enough - turned into a squat clean

Back Squat:

50 x 5
70 x 5

90 x 3

100 x 2
100 x 2

110 x 1
115 x 1

90 x 3

Good session, pr's on both power snatch and power clean, spend a fair amount of the session with the head coach and he seemed pretty pleased with me so im happy!

looking at 70 & 90 for comp in december

 

[TomoUK]

24/11/06

had to abort todays session, started doing clean + jerk, got to 70 kgs when my shoulder became so painful i had to settle for squatting. But, as i powercleaned the bar up so i could put it on the rack i got really dizzy and didnt know where i was for a few seconds. would have fallen over had i not been clingin to the rack! i guess this was related to the shoulder problem.

Im worried now because ive seen 2 diff physio's and the problem still keeps coming back, may get my shoulder scanned to see whats going on in there.

 

[TomoUK]

29/11/06

just to update my situation, i went to a shoulder specialist who told me i have tendinitis in my shoulder (he says its a common weightlifting injury), anyway he gave me a cortisone shot and told me to rest it for 2 weeks.

I told my coach this and he said he will sort out a leg strength program to get on with while i recover, apparently i cant even squat for the 1st week which is annoying.

 

[TomoUK]

The last 3 sessions i have been doing BW leg strength work which included alot of One Legs squats, lunges etc but now i am allowed to have weight on my shoulders again;

07/12/06

Back Squats:

40 x 5

50 x 5

60 x 5

70 x 5

90 x 3

100 x 2
100 x 2
100 x 2
100 x 2
100 x 2

90 x 3
70 x 5
50 x 7

Lunges

20 x 5 (Each leg)

40 x 5
40 x 5
40 x 5

BW Hamstring Exercise to which i cant remember the name:

5 sets of 7

Hyperextentions:

BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

On sat i will do some light c+j and snatches, hopefully if the shoulders fine i can then train properly the following week and lift in our xmas comp on the 16th

 

[TomoUK]

10/12/06

First attempt at anything involving my shoulders since the injection so kept today gentle

Power Snatch + Overhead Squats

20 x lots

40 x 3 + 3
40 x 3 + 3
40 x 3

45 x 3 + 3
45 x 3 + 3

50 x 3 + 3
50 x 3

Power Clean

50 x 3
50 x 3
50 x 3

60 x 3
60 x 3

70 x 3
70 x 3

Power Jerks

30 x 3
30 x 3

40 x 3
40 x 3

50 x 3
50 x 3

60 x 3

Back Squats

50 x 5
60 x 5
80 x 3

102.5 x 2
102.5 x 2
102.5 x 2
102.5 x 2
102.5 x 2

60 x 8

Shoulder felt fine, hopefully it will in the morning as well - Heavy on tues if all is well

 

[anotherbutters]

Great journal! It's good to read someone's experience with the oly lifts from never having done them before.

Hope the shoulder stays fine.

 

[TomoUK]

Great journal! It's good to read someone's experience with the oly lifts from never having done them before.

Hope the shoulder stays fine.

glad you enjoyed, whats happening with your training? i noticed you havent had a journal running for a while.

 

[anotherbutters]

Yeah, I've made little progress this year because of injuries and not knowing how to fix them (took me 6 months before I went to a physio, who fixed everything). And then I took a couple of months off for holidays... But everything's alright now and I'm training harder than ever, in yet another come-back. I ought to be close to PRs in Jan, so I'll probably start another journal then.

 

[TomoUK]

12/12/06

Snatch

20 x lots

40 x 3
40 x 3

50 x 2
50 x 2

55 x 1

57.5 x 1

60 x miss - arse came upto quick

60 x 1 really easy

62.5 x miss swung it behind

65 x 1

67.5 x 1 PR When i get it right it goes up so easy even in pr territory, just need more consistency

70 x miss

Clean + Jerk

40 x 3 + 3

50 x 2 + 2

60 x 1 + 1

70 x 1 + 1

75 x 1 + miss (made complete mess of the jerk)

75 x 1 + 1

80 x 1 + 1 Pretty easy - left it here

Encouraging session, shoulder seems ok at the moment, touch wood!

Coach wants me starting at 65 and 80 on sat assuming the warm up goes to plan!

 

[TomoUK]

14/12/06

Basically a repeat of my last session, with the exception that i made the 70 kg snatch for a PR,

Overall im really happy with my snatch and clean but my jerk is rubbish due to the fact that ive never been able to practise it consistently becasue of my shoulder. At least Ill be able powerclean my opening lift on sat to accomodate my jerk!

Anyway the aim for sat is snatch 60, 65, 70/72.5, C+J 80, 85, 90

 

[TomoUK]

16/12/06

Empire Sports Olympic Weightlifting Club Xmas Friendly International Competition:

Snatch:

65
70 Miss
70 Miss

C + J:

80
85 Miss
85

150 total @ 78.3 Kgs

Was pretty satisfied with my first competition, lifting in front of 150+ people was quite exhilarating (and nerve racking) and i was seriously relieved when my first snatch went up so easily (end up power snatching it!). I was annoyed that i missed the next 2 tho, they both went up easy i just lost them behind slightly. CJ was ok i was struggling with my shoulder.

I was also pleasantly surprised by my weight, my scales at home must be well out cus i thought i was 83kg! Means i have another 4 or so kilos to play with than i thought.

I learnt a lot from it, main thing was about warming up, i started way too early because i was nervous and wanted to get on with it, but i think i peaked a bit early. I also learnt a lot from the more experienced lifters, noticing how they prepare and take their time between lifts etc.

 

[anotherbutters]

A few competitions like this and you'll soon be used to it and won't be so nervous for when it starts getting harder. It's great that you picked stuff up from the other lifters too.

Great job!

 

[TomoUK]

A few competitions like this and you'll soon be used to it and won't be so nervous for when it starts getting harder. It's great that you picked stuff up from the other lifters too.

Great job!

thanks for the support AB, yeah it was really useful watching some of the others, we have the current british no.1 at our club, always see him in training but seeing him lift in a comp was pretty cool, a couple of the girls lifting (from other clubs) competed in the last commonwealth games too so there was plenty of high quality stuff to watch and learn from.

 

[bigthrower]

You'll be the next Dimas!!!

I once PB'ed on the snatch, and then opened too heavy on the C&J, and bombed out!

I once failed to record a lift another time on the C & J because I had been doing lots of squats,snatchs, cleans and good mornings, and had not bothered to practice the jerk, I easily cleaned my opening C & j, and failed three times to jerk it.

after that my golden rule was deliberately open 10kg below what you think You can lift easily, and your real meet is 2 lifts in snatch, and two lifts in C&J

I snatched 130kg and jerked 165kg at 126kg,
I then started training and did 142.5 kg and 187.5kg at 107.7kg (in the old 108kg class!)

I did Squat bench deadlift all raw in a meet; 320,210,300kg at 109.8kg in the 110kg class in powerlifting, and did 330, 230, and 305 at 118kg in the 125kg class in powerlifting

I recently did my first clean and jerk in five or six years, 170kg, first snatch 120kg so even at 39 there's neural paterns and residual strength.

why am I telling you this, my first clean was 70kg and first snatch 50kg at 87kg many years ago.

good luck.

thanks for the support AB, yeah it was really useful watching some of the others, we have the current british no.1 at our club, always see him in training but seeing him lift in a comp was pretty cool, a couple of the girls lifting (from other clubs) competed in the last commonwealth games too so there was plenty of high quality stuff to watch and learn from.

 

[TomoUK]

thats good to know, thanks for the encouragement big thrower!

 

[super_rice]

hey tom, good job getting the first one out of your system.

i agree- the hardest part is the lead up and the warmup to it. at first it's like you wait forever, then it comes all too fast.

 

[bigthrower]

last two bits of advice from an old warrior, enjoy it, and stick with it, I feel healthy, thank god, at nearly 40. Last lifting session was yesterday, bit sore but happy.
best wishes,
bigthrower.