Tomo's O lifting experinece

[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!