Author Topic: Olympic weightlifting  (Read 25056 times)

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Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #30 on: June 01, 2016, 10:19:16 am »
+2
Wednesday - 1.6.16

Warmup: Foam rolling, mobility, glute activation, band pullaparts

Weights:

Powersnatches
 40kg 2x3
 45kg 3x3

Overhead press
 55kg x 8
 60kg x 8
 62.5kg x 11
 65kg x 7 --> certainly a volume  :personal-record:

Bent-over rows
 80kg x 8
 85kg x 8
 92,5kg 2x8 :personal-record:

Close grip benchpress
 75kg x 10
 77.5kg 2x10

Lat pulldowns
 105kg x 10
 110kg 2x10

Pallof press (cable)
 30kg 3x15

Bi's/Tri's x a few sets each

Notes: Felt very good and strong today. Starting to hit some PR's again which is nice. My left hip has been feeling very tight lately and I had problems getting into the proper starting position today on the power snatches, wanted to work on full snatches too but decided against it. Might need to look into getting some massage/physiotherapy done on that hip.. It feels like there are some knots in there which are hard to work out by myself.
« Last Edit: June 01, 2016, 03:01:04 pm by Leonel »

John Stamos

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Re: Back to the roots - Lift, jump, play
« Reply #31 on: June 01, 2016, 01:11:33 pm »
+2
Wednesday - 1.6.16

Warmup: Foam rolling, mobility, glute activation, band pullaparts

Weights:

Powersnatches
 40kg 2x3
 45kg 3x3

Overhead press
 55kg x 8
 60kg x 8
 62.5kg x 11
 65kg x 7 --> certainly a volume  :personal-record:

Bent-over rows
 80kg x 8
 85kg x 8
 92,5kg 2x8 :personal-record:

Close grip benchpress
 75kg x 10
 77.5kg 2x10

Lat pulldowns
 105kg x 10
 110kg x 10

Pallof press (cable)
 30kg 3x15

Bi's/Tri's x a few sets each

Notes: Felt very good and strong today. Starting to hit some PR's again which is nice. My left hip has been feeling very tight lately and I had problems getting into the proper starting position today on the power snatches, wanted to work on full snatches too but decided against it. Might need to look into getting some massage/physiotherapy done on that hip.. It feels like there are some knots in there which are hard to work out by myself.

Massage is a good idea, just try to get at least 2 deep tissues in the first month and 1 if you want every month after that.  After I did that for awhile a few years back my hips felt a lot better and my lower back pain was gone.

Other than that the workouts look pretty good with a good amount of volume thrown in.  If it were me I'd probably put Front squats before back squats though if your goal is to get better at the olympic lifts.  Seems like you'd be a lot more fired up after the power cleans and possibly be stronger in the front squats if you did them first.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #32 on: June 01, 2016, 03:14:57 pm »
+1
Thanks for the feedback... appreciate it! I will definitely get in a good massage after these finals are done. All the sitting and studying is probably the root cause of my hip not being 100% happy at the moment. At least my knee feels a lot better now. You win some you lose some I guess...

You're right about the frontsquats. I actually planned on doing back squats only that day but after the second set of backsquats decided to do some frontsquats instead because my hip felt a bit tight and it usually feels a lot better when doing frontsquats.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #33 on: June 02, 2016, 04:09:38 pm »
0
Watched Sicario today to get a break from studying... One of the better action/thriller movies I've watched. Has anyone seen it? 

Can't wait to hit some frontsquats and power cleans tomorrow. Knees feel fine, hip feels better and I feel ready to go!

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #34 on: June 03, 2016, 09:59:17 am »
+1
Friday - 3.6.16

Warmup: Foam rolling, mobility, glute activation, band pullaparts

Weights:

Clean grip Highpulls + Hang power cleans
 67.5kg x 2+2
 72.5kg 4x2+2 --> felt easy but focus is still on improving my form

Frontsquats
 85kg 2x8
 90kg x 8
 95kg x 8

RDL's
 110kg x 8
 115kg 2x8

DB overhead press
 28kg 2x10
 28kg x 12  :personal-record:

Leg curls
 50kg 3x12

Pullups
 BW 2x10

Machine rows
 70kg x 10
 75kg 2x10

Core circuit, stretch

Notes: Good workout. Might have overdone it a bit on the frontsquats as my knee flared up again. I have to be more careful next time. I'm icing it now and will do so for the next few days... this will help. But anyways was happy to get 95kg for 8 good/deep reps eventhough it clearly felt challenging after the previous 3 sets of 8. I will attend an olympic weightlifting seminar on sunday... looking forward to it.

John Stamos

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Re: Back to the roots - Lift, jump, play
« Reply #35 on: June 03, 2016, 11:27:06 am »
0
On your cleans do you hit the bar with your upper quads or hip?
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #36 on: June 03, 2016, 11:30:58 am »
0
upper quad but pretty close to hip.

John Stamos

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Re: Back to the roots - Lift, jump, play
« Reply #37 on: June 03, 2016, 11:53:50 am »
+1
If you want, you should give the hip a try, Jon North has a few videos explaining it.  I always felt a lot more hip drive and once I got into cleans with a squat catch(I feel like I need to explain myself more because of crossfit messing the terminology up)  it was easier to keep the bar closer to my body and less of a chance catch the bar too far forward.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #38 on: June 03, 2016, 12:59:41 pm »
0
thanks for the advice will definitely give it a try..

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #39 on: June 05, 2016, 12:46:01 pm »
0
olympic weightlifting seminar today. Was awesome and I learned a lot. It really triggered my motivation to work harder on my form on the olympic lifts and really master these two full lifts. We mainly worked on snatches today. And my number one issue is still that I can't keep the bar close enough to my body also I really need to work on getting into the right positions. My starting position was too low then on the first pull I raise my hips too fast that the initial positioning for the second pull is screwed up I have somewhat of a slightly premature armband on my second pull and my third pull is pretty much nonexistent which also is the reason why I can't keep the bar closer to my body... soo a lot of things to work on.
after 2 hours of different position drills and full snatches my right knee was feeling it a bit so tomorrow will probably be no training and I might only squat once next week and work a lot on the different drills we did today.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #40 on: June 06, 2016, 02:06:56 pm »
0
Monday - 6.6.16

Warmup: Foam rolling, mobility, glute activation, band pullaparts

Weights:

Snatch position drills, muscle snatches, full snatch practice for about 20-30mins only with the bar up to 40kg max.

Overhead press
 60kg 4x5

Pullups
 BW + 15kg 4x5

Close grip Benchpress
 80kg 3x10

Machine rows
 80kg 3x10

YTW's

Notes: Did some more work on my snatch there were 1-2 snatches in there which felt very good. Just have to be consistent and stay patient... putting more weight on the bar when my form is still so suboptimal is definitely not the way to go about this right now. Knee felt actually very solid today. Will probably do some squats, (power)cleans and some pulls tomorrow.

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #41 on: June 07, 2016, 11:47:20 am »
0
Tuesday - 7.6.16

Warmup: Foam rolling, mobility, glute activation, band pullaparts

Weights:

Clean position drills and full clean practice with 20-60kg

Hang Powercleans
 65kg x 3
 70kg x 3
 75kg 3x3
 80kg x 3

Back squats
 70kg x 10
 80kg x 10
 90kg x 10
 100kg x 10

Segment clean pulls (2-3s pause at 1-2'' off the floor, knee, mid-upper thigh)
 75kg x 3
 80kg 2x3
 85kg 2x3

45-degree back extensions
 BW 3x15

Notes: Damn those squats felt very strong. Tried to go with a little bit more narrow stance again and focused on staying as upright as possible. Could have gone heavier but I'll save it for another day. All in all I didn't really feel fatigued after this workout but technical proficiency is the main focus right now, even on squats. Good stuff!
 

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #42 on: June 09, 2016, 04:11:01 pm »
+3
Thursday - 9.6.16

Warmup: Foam rolling, mobility, glute activation, band pullaparts

Weights:

DB overhead press
 30kg x 10
 30kg x 10  :personal-record:
 32kg x 8  :personal-record:
 
Lat pulldowns
 110kg x 10
 115kg 2x10  :personal-record:

Benchpress (Close-grip as always ^^)
 60kg x 5
 70kg x 5
 80kg x 5
 90kg x 5
 100kg x 6 -> got up 7th rep with a bit of help from my spotter, matches  :personal-record:

Machine rows
 75kg x 10
 80kg x 10
 85kg 2x10

MEBM DB overhead press :D
 22kg x 20 --> holy burn!

Face pulls x a bunch of sets

Bi's, Tri's and shoulders x a bunch of sets (can't really remember weights, reps)

Some side planks

Notes: So today's workout turned into brosession real quick. :) I actually wanted to work on my snatches but the gym was packed and I just felt like doing some higher volume upper body work to satisfy my "inner-arnie"... while the pump didn't quite feel like cumming as suggested, it was a lot of fun and I hit quite a few PR's. Was really surprised at how strong my bench felt after my shoulders were pretty dead already from the db overhead presses. I think it's safe to assume that I could hit 100kg for 8-9 reps when fresh considering I almost got 7 reps in a pretty fatigued state. Tomorrow or on saturday is squats and olympic lifting.

LBSS

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Re: Back to the roots - Lift, jump, play
« Reply #43 on: June 09, 2016, 04:49:31 pm »
+1
OHP with no push? 32x8 is pretty darn good man.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Leonel

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Re: Back to the roots - Lift, jump, play
« Reply #44 on: June 10, 2016, 01:28:48 am »
0
thanks man, yes they're done in a strict fashion.