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Tom's 2007 O'Lifting Log

TomoUK

TomoUK

New member
My old log http://www.elitefitness.com/forum/showthread.php?t=507303&page=1

This seemed like a good place to start a new log as we've just had a two week break after a competition. My current maxes are:

Snatch 70 (65 comp)
Clean 90
Clean + Jerk 85 (comp)
Power Clean 85
Back Squat 120
Front Squat 90 I think im unsure


4/1/07

Today we just trained upto about 70% and did a fair amount of volume

Power Snatch:

Bar x 3
Bar x 3

40 x 3
40 x 3
45 x 3
45 x 3
50 x 3
50 x 3

Felt slow and heavy, hardly surprising, was a bit quicker and smoother by the end.

Power Clean:

40 x 3
40 x 3
50 x 3
60 x 3
60 x 3

70 x 2
70 x 2

Back Squat:

40 x 8

60 x 5

70 x 3
70 x 3

80 x 3
80 x 3

90 x 3

Core Work

Was shattered by the end, can't believe how unfit ive got in 2 weeks, i wasn't the only one blowing pretty hard tho!

Note: I didnt do jerks today, coach is going to give me a shoulder strengthening program to hopefully relieve the problems i was having b4 xmas
 
6/1/07

Same session as thurs nut with a 5% increase, conditioning felt much better, quite an easy session.

Snatch

Bar x 3
Bar x 3
40 x 3
40 x 3
45 x 3
45 x 3

50 x 2
50 x 2
55 x 2
55 x 2

Still dont feel quite as snappy as they should but def getting better

Power Clean

50 x 3
50 x 3
60 x 3
60 x 3
70 x 3
70 x 3
75 x 2
75 x 2

Pretty good again

Front Squats

40 x 5
50 x 5
55 x 5

60 x 3
65 x 3
70 x 3

Easy as they should be at that weight

Core Work
 
ChinkNasty said:
lookin good man, whats ur bodyweight at these days?
Click to expand...

it was 78 when i did the comp in dec, its upto 80 now, i want to try and get up to 85+, we re going to be doing loads of squatting in the next month or 2 so it seems like a good time to up the calories!
 
9/1/06

had a chat with the head coach today and we decided that for the next month i'll just concentrate on cleans, squatting so i can let my shoulder fully heal while i do the rehab work he has given me.

As it happened i was working with the coach today, he really worked me hard!!

Power Cleans:

40 x 3
40 x 3
40 x 3

50 x 3
50 x 3
50 x 3

60 x 3

70 x 3
70 x 3

80 x 1
80 x 1

85 x 1
85 x 1

90 x miss dropped into a squat clean.... got shouted at!
90 x 1 PR technique not great but got the power into the 2nd pull which was what the coach was looking for

80 x 3
80 x 3 pretty good considering i was shattered and had never done 80 for a triple!

Back Squats

50 x 5
50 x 5

75 x 10
75 x 8 supposed to be 10, just couldnt do it!

65 x 10
50 x 10

Never done 10 reppers b4, hope its not a regular thing, i had to go out to the car park cus i thought i was going to vomit!! how the hell do people get through 20's?

Shoulder rehab stuff

Core Work

Legs were still shaking when i drove home....had issues with the clutch!
 
14/1/07

Been ill this week so missed a couple of sessions, trained at my usual gym today to try and make up a session.

Power Cleans

40 x 3
40 x 3
40 x 3
50 x 3
50 x 3
50 x 3
60 x 3
70 x 3

80 x 2
80 x 2
80 x 2

Couldnt go higher cus i cant really drop the weights in this gym but these felt pretty quick

Front Squats

40 x 5
50 x 5
60 x 5

70 x 3

80 x 2
80 x 2

85 x 1
85 x 1

70 x 3

Fairly easy, really need to work at front squats tho

SLDL's

40 x 5
50 x 5

60 x 5
60 x 5
60 x 5

Shoulder Rehab stuff
 
16/1/07

Power Cleans

40 x 3
40 x 3
40 x 3
50 x 3
50 x 3

60 x 2
70 x 2
80 x 2
80 x 2

85 x 1
85 x 1
90 x 1
92.5 x 1 PR
95 miss -

felt a bit slow today, didnt use my legs enough, shoulder quite painful as well, got it together for the pr tho!

Back Squats

will be sticking to 5 x 5 format with these - with the occasional heavy session

50 x 5
50 x 5

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5


Shoulder Rehab

Core Work
 
18/1/07

Was welcomed today with news that 4 of us were to have a monster squatting session to start with!

Back Squats

50 x 5
50 x 5
70 x 5

90 x 3
90 x 3
90 x 3

100 x 2
100 x 2
100 x 2

110 x 1
110 x 1
110 x 1

120 x 1
125 x 1 PR Had a slight touch from spotter but i pretty sure i would have made it without

drop set

110 x 1
90 x 3
70 x 5
50 x 10

Legs were shaking violently during the 50's

Clean Pulls from Blocks

40 x 3
40 x 3

60 x 3

80 x 3
80 x 3

90 x 3

100 x 3

110 x 3

Good just occaisionally my arms rather traps do too much of the work.

Shoulder Work
(added scapula press ups to the routine this week)
 
20/1/06

Hang 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

70 x 2
70 x 2
70 x 2

First time ive done cleans from the hang (other than warming up with the bar). i can see how they develop explosiveness in the 2nd pull, really hard work!

Back Squats

Legs still sore from thurs - just wanted to get the blood flowing again

40 x 5
40 x 5
70 x 5

80 x 3
80 x 3
90 x 3
90 x 3

100 x 2
100 x 2
100 x 2

RDL's

40 x 5

65 x 5
65 x 5
65 x 5

Shoulder Rehab + some work to activate the rhomboids and lower traps to pull my shoulder back.

Trained at the gym of the school i used to go to because i didnt make training this morning. Some members of the rugby squad were in there, most were doing bicep curls, i also saw a power cleans that looked like sdl's followed by a reverse curl! And its supposed to be one of the best rugby schools in the country!
 
Last edited:
23/1/07

Power Clean

40 x 3
40 x 3
40 x 3
50 x 3
60 x 3
70 x 3

80 x 1

85 x 2
85 x 2
85 x 2

87.5 x 1 (missed 2nd one)
87.5 x 1 (missed 2nd one)
87.5 x 2

wasnt extending properly, was to tense

Power Clean from Blocks

40 x 5
50 x 5
60 x 5
70 x 5
75 x 5
75 x 5

These were really gruelling but had got my speed back by the end. Also have a nicley bruised collarbone, hopefully that will teach me to get my elbows through properly!

Back Squats

50 x 5
60 x 5
80 x 3

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Shoulder Stuff
 
26/1/07

Clean Pulls from Floor

60 x 3
60 x 3

70 x 3
70 x 3

80 x 3

90 x 3
90 x 3

100 x 2
100 x 2

Back Squats

50 x 5
50 x 5

60 x 3
60 x 3

87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5
87.5 x 5

Good Mornings

20 x 5
20 x 5

30 x 5
35 x 5
40 x 5
45 x 5

Reverse Hypers

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Core Work
 
30/1/07

Power Cleans:

40 x 3
40 x 3
50 x 3
60 x 3
70 x 3

70 x 3
75 x 2
80 x 1

75 x 3
80 x 2
85 x 1

87.5 x 1
90 x Miss - not committed enough
90 x 1
92 x 1 Easy!
93 x 1 PR Even better

85 x 3

72 x 5
72 x 5

Felt good today, im sure ill be pushing a squat clean of 100 when im able to do them again, i also hope all this power cleaning has some carry over to my snatch!

Back Squats

50 x 5
50 x 5

70 x 3

90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Getting hard now although never in doubt, good progress tho considering my 1x5 max was 85 not so long ago!

Reverse Hypers

10 x BW
10 x BW
10 x BW

Shoulder stuff 2mo
 
anotherbutters said:
Congrats on the PR! Are these workouts designed by your coach? If so, is that why you're not squat cleaning?
Click to expand...

Thanks! Yes he designs them, we decided to concentrate on powercleans and squats while my shoulder is sorted out, holding the rack position for as long as you need to in the squat clean puts to much strain on it when the weight is heavy.
 
1/2/07

Powercleans

40 x 3
40 x 3
50 x 3
60 x 3
70 x 3

80 x 2
80 x 2

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

Shoulder doesnt seem to cope with 2 heavy sessions in a row so worked on speed/technique today. I was blowing hard after 5 x 5 @ 70!

Back Squats

40 x 5
60 x 5

70 x 3
80 x 3

91 x 5
91 x 5
91 x 5
91 x 5
91 x 5

That is actually a 1 x 5 PR and i managed to do 5 x 5! 93kgs on tues will be tough

Good Mornings

20 x 5
40 x 5
45 x 5
50 x 5

Core Work

Had a follow up appointment with orth surgeon today about my shoulder as the cortizone only worked temporarily, hes booked me in for an MRI scan on monday to see exactly whats going on. Should be fun!
 
6/2/07

Clean Pulls from Blocks

60 x 3
60 x 3

70 x 3

90 x 3
90 x 3

100 x 3
100 x 3

110 x 3
110 x 3

Back Squats

50 x 5
50 x 5

70 x 10

77.5 x 10
77.5 x 10
77.5 x 10
77.5 x 10

Was given volume today for a change, much easier than the last time i tried 10 reppers! Back to 5 x 5 on thurs

Good Mornings

40 x 5
45 x 5
50 x 5
55 x 5

Reverse Hypers

BW x 10
BW x 10
BW x 10

- Bit of a boring session, getting fed of not being able to do the O Lifts, i guess all the leg strength training will benefit me in the long run tho.

- Get results from my MRI scan (which was not at all pleasant) on thurs!
 
I hope the scan lets you get to the bottom of what's up with your shoulder. It sucks not being able to train the way you want to.
 
well i got the scan back and it showed no tear or anything loose fortunately, just inflamation around the biceps tendon. The bad news is that the non nonsense aussie physio i was referred to told me that i have to rest properly for 3 - 5 weeks while i redress the muscle imbalances that are causing the problem or risk actually tearing the tendon. For now im not even allowed to back squat!

So for the next couple of weeks ill be keeping myself busy with

one leg bw squats
leg press (how gay)
Hamstring curls
reverse hypers
lots of flexibilty work
Core Work
Shoulder rehabs stuff

if anyone can think of any other exercises i can do that dont involve my shoulders in any way i would be most grateful!
 
Crap, that sucks. Well, if it cures the problem and lets you lift properly, 3-5 weeks isn't that bad.

Would you be interested in an Iron Minds Hip Squat belt? I bought it when I did my back in, but I've no use for it now. To be honest, I found it pretty awkward to use and gave up on it, but you might have more luck with more perseverance than me. Just send me a cheque by return to cover the postage and it's yours. I wouldn't normally do this, but you're in the UK too and it's nice to see someone pushing the oly lifts.
 
anotherbutters said:
Crap, that sucks. Well, if it cures the problem and lets you lift properly, 3-5 weeks isn't that bad.

Would you be interested in an Iron Minds Hip Squat belt? I bought it when I did my back in, but I've no use for it now. To be honest, I found it pretty awkward to use and gave up on it, but you might have more luck with more perseverance than me. Just send me a cheque by return to cover the postage and it's yours. I wouldn't normally do this, but you're in the UK too and it's nice to see someone pushing the oly lifts.
Click to expand...

thats a very generous offer but i think ill be ok, hopefully ill be able to squat in a couple of weeks and these horendous one leg squats ive been told to do should keep me occupied til then (i rarely get sore from squatting but im my legs and backside are sore today). Thanks again for the offer, and the encouragement!
 
8/3/07

thought id update on my progress, just started to introduce some light overhead work, mainly behind the neck stuff at the moment cus that seems to hold my shoulder in the correct postion and therefore doesnt cause any pain

Also been doing loads of stiff leg and romanian deadlifts as well as squatting like a madman. Have PR's in both 5 x 5 (99kg) and 1rm (130) and dont feel like stalling on either.

Should be introducing some snatches and cleans next week.
 
I am now at a point where i can more or less back to full training so i thought id start posting again, all the O-lifts and overhead work are going to start very conservatively and increase by 1-2kgs per session until im confident of my shoulder.
We have a competition on 21st july so the next couple of months will involve mainly power and strength work before the full lifts are introduced beginning of june if all goes to plan.

This is the basic program ive been given for the time being:-

Monday:
BTN Split Jerks
Bent Over Row 5*5
Overhead Squats 5*5

Tues:
P.Snatch 6*3 @80%
P.Clean 6*3 @60%
Back Squat 5*5

Thurs:
P.Snatch 6*3 @80%
P.Clean 6*3 @60%
Snatch/Clean Pulls 5*3
BTN Power Jerks

Fri:
Snatch Balance 8*2
Back Squat
RDL's/GM's/Lunges

Jerks are all behind the neck for now as they hold the shoulder in a better position

27/3/07

P.Snatch
3x20, 3x20, 3x40, 3x40, 3x48, 3x48, 3x48, 3x48, 3x48, 3x48

P.Clean
3x54, 3x54, 3x54, 3x54, 3x54, 3x54, Easy but really focusing on technique and speed

Back Squat
5x50, 5x70, 3x90, 5x103, 5x103, 5x103, 5x103, 5x103 - Very Hard

29/3/07

P.Snatch
3x20, 3x20, 3x40, 3x40, 3x40 3x49, 3x49, 3x49, 3x49, 3x49, 3x49 Still a bit slow, should be rapid at this weight! 2nd Pull kept touching my hip area not my thighs as my arse was coming up a bit quick

P.Clean
3x55, 3x55, 3x55, 3x55, 3x55, 3x55, Felt quick and smooth and was keeping the bar nice and close. Very Light!

Snatch Pulls to Knee
5x50, 5x60, 5x70, 5x80, 3x90, 3x90, 3x90 - Working on keeping arse down longer and shoulders over the bar

Power Jerks + Clean Grip Overhead Squats
3+3x20, 3+3x20, 3+3x20, 3+3x30, 3+3x30, 3+3x30, 3+3x30 - Being really cautious with jerks so i thought id add oh squats for some flexibility work, no shoulder pain but then i hardly used any weight.

Work sets in bold by the way
 
31/03/07

Had a big session today cus im away from monday - fri working

Snatch Balance

3x20, 3x20, 2x40, 2x40, 2x40, 2x40, 2x40, 2x40, 2x40, 2x40
Felt good, need to get a tad deeper tho

Powerclean
3x40, 3x40, 3x56, 3x56, 3x56, 3x56, 3x56, 3x56
Not bad, still very light so i have a tendency to be a bit lazy on some of them

Power Jerks
3x20, 3x20, 3x35, 3x35, 3x35, 3x35
Stopped because i felt a bit of pain, hopefully its just tightness but didnt want to risk it

Snatch Pulls (4 to knee and one full pull)
5x70, 5x80, 5x90, 5x90,5x90
Concentrating on relaxing my arms and letting the legs do the work

Back Squats
5x50, 5x70, 5x90, 4x104, 4x104, 4x104, 4x104
Good, just leant forward a bit on the last rep of the last 2 sets

Core Work
Sit ups
 
TomoUK said:
Jerks are all behind the neck for now as they hold the shoulder in a better position
Click to expand...

this strikes me odd. to me it seems like the shoulder isnt in a proper position doing stuff behind the neck. the humerus is being pulled out of the socket. never liked btn stuff gave me an uneasy feeling (before I even knew that btn stuff is supposed to be risky). I know there are btn advocates on ef but still...
 
petpre61 said:
this strikes me odd. to me it seems like the shoulder isnt in a proper position doing stuff behind the neck. the humerus is being pulled out of the socket. never liked btn stuff gave me an uneasy feeling (before I even knew that btn stuff is supposed to be risky). I know there are btn advocates on ef but still...
Click to expand...

i know what you mean, but the physio told me to introduce jerk behind because it stops my right shoulder rolling forward (which causes the problem), but i think ill just go to in front next session.
 
09/04/07

Back after a week away, light session on my own to get back into it before training on tues

Snatch Balanace + Overhead Squat

20x2+3, 20x2+3, 45x2+2, 45x2+2, 45x2+2, 45x2+2, 45x2+2,

Clean Pulls to Knee + Full Clean Pulls

60x5+2, 60x5+2, 80x5+2, 90x5+1, 100x3+1, 100x3+1, 100x3+1

Bent Over Row

40x5, 40x5, 40x5, 40x5, 40x5 - First time Ive done these with any weight since comeback, they felt good

Back Squat

60x5, 60x5, 80x5, 80x5, 80x5, 90x3, 90x3, 100x3, 100x3
 
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