Author Topic: Olympic weightlifting  (Read 25133 times)

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Leonel

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Olympic weightlifting
« on: May 20, 2016, 04:07:11 pm »
+5
Hey guys, decided to share my training again with you here to keep myself more accountable as training has been pretty suboptimal lately (slacked off quite a bit) and so I might also get some helpful tips as there are a lot of knowledgeable people around.

So I'm just coming back from a slight overuse injury in my right knee. Got some tendonitis problems (still not 100%) as I just overdid it with the jumping/lifting besides volleyball practice. I will try to keep things pretty simple and straightforward as far as training goes. At the moment it will just be lifting weights, playing volleyball no fancy plyometric work right now. It's not really athletic training but last week I took out my skateboard the first time in like 7 or 8 years and did some tricks ok I tried to do so at least. ^^ Was a lot of fun so I will also keep doing that from time to time during the summer and just treat it as extra cardio :)

Anyways here are my current PR's (and lifetime PR's in brackets if they are higher):

3-step jump: 31'' (32-34'')
SVJ: 26'' (28'')
Backsquats: 145kg x 1
Frontsquats: 135kg x 1/125kg x 3
Deadlift: 200kg x 1
Benchpress: 110kg x 3/100kg x 6
OHP: 65kg x 10/70kg x 6
Strict pullups: BW x 14

Height: 1.82m
Reach: 2.35m
Weight: 92-94kg

Friday - 20.5.16

Warmup: Foam rolling, Mobility, Glute activation, Band pullaparts

Weights:

Clean grip High pulls + Hang powercleans:
 a few warmup sets
 45kg x 2+2;
 55kg x 2+2;
 65kg 4x2+2

Back squats:
 a few warmup sets
 55kg x 10
 75kg x 10
 85kg x 10

RDL’s:
 85kg x 8
 100kg x 8
 105kg x 8

DB swings:
 26kg 4x20 --> wanted to do more but glutes were on fire

DB overhead press:
 26kg 3x10
 
Leg curls: 45kg 3x12

Some face pulls, db ext. rotations, core and a bit of arms.

Notes: Considering the pretty long layoff from most lower body training today didn't feel that bad. Started a new training cycle which is kind of a GPP thing with higher reps and I also try to incorporate some conditioning work. Weights were all pretty light overall. On RDL's I kept the weight that low because I really want to focus on proper glute activation here. But eventhough the weights were rather light the high reps still kicked my ass. Haven't done anything over 5 reps for a while and I felt that.

So long. Will update soon.
« Last Edit: May 19, 2017, 01:57:44 pm by Leonel »

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #1 on: May 21, 2016, 10:41:37 am »
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Saturday 21.5.16

2 hours of beach volleyball in the morning most of it being skill type work including various drills with a focus on ball control and defense. At the end we did one game which my buddy and I lost 2-1. Scores were 21:18, 16:21; 15:11 if I remember correctly. It was a lot of fun but my legs and glutes especially were very sore which limited my jumping performance quite a bit. Tomorrow is a rest day and then I'll go to the gym on monday. On tuesday there will be another beach volleyball practice which I'm very much looking forward to! Off to some BBQ and maybe 1-2 beers now.

 

adarqui

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Re: Back to the roots - Lift, jump, play
« Reply #2 on: May 21, 2016, 01:36:38 pm »
+1
niice. the sound of BBQ reminds me of smoked brisket and now i'm hungry. eek.

ya man just keep it simple and SAFE. don't do anything that's going to flare up those knees.

pc!

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #3 on: May 21, 2016, 08:02:28 pm »
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Yes I think at the moment I can make good progress with lifting weights, getting in better shape (lose a few kg of fat) and play volleyball a few times a week. Knees just are not able to handle 2-3 times volleyball a week plus lifting weights and then high impact jump training on top of that and I really want to be (stay) healthy for volleyball.

undoubtable

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Re: Back to the roots - Lift, jump, play
« Reply #4 on: May 21, 2016, 10:31:23 pm »
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Nice man! How old are you? Also, I think you've mentioned you live in Switzerland? I'm curious how are the facilities there. I imagine them to be really nice.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #5 on: May 22, 2016, 05:17:34 am »
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I'm 24. And yes the facilities are pretty decent. I'm not an expert though as I'm not really into track and field but the ones I've been to are nice. Plan to play some more beach volley later today. Legs feel surprisingly fresh and knee is not bothering me at all.  Weather is just too nice this weekend to stay inside and study for finals.. haha oh well... I think I'm due for some night shifts next week.  :uhhhfacepalm:
« Last Edit: May 22, 2016, 05:21:19 am by Leonel »

FP

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Re: Back to the roots - Lift, jump, play
« Reply #6 on: May 22, 2016, 01:53:13 pm »
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I'm 24. And yes the facilities are pretty decent. I'm not an expert though as I'm not really into track and field but the ones I've been to are nice. Plan to play some more beach volley later today. Legs feel surprisingly fresh and knee is not bothering me at all.  Weather is just too nice this weekend to stay inside and study for finals.. haha oh well... I think I'm due for some night shifts next week.  :uhhhfacepalm:

You ever practice diving for volleyball? I imagine ultimate frisbee and volleyball are two of the only sports where you have to dive consistently. And GK for soccer I guess.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #7 on: May 23, 2016, 06:54:42 am »
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We do but not a lot especially speaking for myself as I'm a setter.:)

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #8 on: May 23, 2016, 11:37:41 am »
0
Monday - 23.5.16

Warmup: Foam rolling, mobility, glute activation, band pull aparts

Weights:

Powercleans:
 65kg x 3
 70kg x 3
 72.5kg 3x3

Backsquats:
 70kg x 10
 80kg x 10
 90kg x 10

Single leg RDL's
 45kg 3x10

Pullups
 BW + 10kg 5x5
 BW x 10

Leg curls:
 45kg 2x12
 50kg x 12

Side planks:
 2x1:15 each side

Notes: Today I felt pretty bad. This weekend I went out partying and drinking way too much for the first time in months and I also smoked some weed which I usually never do. It was a lot of fun and I don't regret that I did it but I sure felt the effects of it today. Felt sluggish during the workout eventhough the performance wasn't that bad. I actually wanted to do 2-3 light/medium sets of paused front squats too but my right knee was bothering me quite a bit again so I didn't do them. I can't express how much I hate these niggling little injuries it's so frustrating. Tomorrow is volleyball practice. Hopefully I feel good enough. Will limit (max effort) jumping and just focus on skill practice.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #9 on: May 23, 2016, 01:37:20 pm »
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The pain is right at the insertion of the patella to the shinbone (tuberositas tibiae). This area also hurts when I put pressure on it. Do you guys have any suggestions on what to do besides obviously trying to stay away from activities that aggravate it further? Don't know if I should give the eccentric slantboard squats regime a try... but don't know if this might do more harm than good at the moment... hmm

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #10 on: May 25, 2016, 07:03:29 am »
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So went to volleyball practice yesterday and in the beginning my right knee felt pretty good but after like an hour it started to flare up again. I decided that I will no longer play volleyball. It just doesn't make any sense. Tried it over and over again and I always wind up injured or hurt. This might seem like a very rash decision but I've been thinking much about it lately. Over the years I tried to get back into volleyball several times and each time (eventhough I felt healthy) my knee(s) started to bother me again. I think it's just the sheer amount of max and close to max effort jumping which my body somehow is not able to handle properly. All my issues/injuries are somehow relatable to playing volleyball and in a way I somewhat lost my passion for the sport of volleyball because of it.

I don't see it as a failure as I can say I tried to make it work one last time and maybe I have to accept the fact that my body is just not built for this kind of stress. At the same time this gives me the opportunity to focus more on what is now even a bigger passion to me than volleyball. Lifting weights, and athletic training in general. My goal for the time being is to get these knee issues sorted out stay healthy and get in the best overall shape of my life which includes strength, conditioning, aesthetics, "functionality". In the mid-term future I'm going to incorporate more olympic lifting training into my regimen and I would also like to incorporate some gymnastics work into my training and eventually be able to do handstand walks, muscle ups, front levers and the like while being the strongest, most shredded ^^ I can be. I don't have any specific goals right now and am rather trying to enjoy the process.

Lifting some weights later today.

Raptor

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Re: Back to the roots - Lift, jump, play
« Reply #11 on: May 25, 2016, 07:35:41 am »
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The difference between your squat and your deadlift is pretty high. I wonder if that's because your posterior chain is strong (relative to your quads), or because your deadlift is back-driven. What do you think?

Back when I wasn't injured, I'd have a ~165 kg squat and ~190 kg deadlift. When I was weak, the difference between the deadlift and the squat was higher.
« Last Edit: May 25, 2016, 11:26:04 am by Raptor »

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #12 on: May 25, 2016, 10:32:35 am »
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Yeah I know. I'm definitely posterior chain dominant probably due to the years and years of knee problems so my body somehow adapted to it I believe. I also jump with only a slight knee bend and more shooting my hips back. I try to work on my squats right now though they are pretty weak. ^^

Picking up something from the floor like a deadlift and pulling movements in general feel a lot more natural to me than squatting and pressing movements.
« Last Edit: May 25, 2016, 10:34:24 am by Leonel »

Raptor

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Re: Back to the roots - Lift, jump, play
« Reply #13 on: May 25, 2016, 11:29:03 am »
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Here as well. Ask me to pull and I'm great. Ask me to push and I'm girlish.

Sometimes I think how our sugar-phosphorous DNA transmits coding information further to the other cells and they end up growing and organizing in such patterns that they create our body, with its own particular lengths, strengths, neurons, everything. How the whole process is so similar and yet creates so much variation, and how it is precise and it isn't, at the same time. Really amazing, this thing called life.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #14 on: May 25, 2016, 11:43:47 am »
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You're right it definitely is fascinating. Now I could blame my "vulnerable knee genetics" (don't think that's a thin... haha) and give up because my knee seems to be a problem over and over again or I can just make the best out of my possibilities which I will definitely try to do.