Author Topic: Olympic weightlifting  (Read 10545 times)

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Leonel

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Re: Olympic weightlifting
« Reply #285 on: May 26, 2017, 12:50:18 pm »
+1
Friday 26.5.17

Warmup: Foam rolling, mobility, activation

Jumps:

Low box depth jumps 4x3

Weights:

Clean technique work - different drills for sets of 3

Clean - 90kg 2x3, 95kg 3x3, 97.5kg 2x3

Front squats
2-3s paused singles at 105kg, 115kg, 120kg, 125kg, 130kg and 135kg --> felt strong
115kg 3x6

Clean pulls 125kg x 3 - 130kg x 3 - 135kg x 3 - 137.5kg 2x3

Back extensions 30kg x 15 - 40kg x 15 - 45kg x 15

Pallof press and birddogs for core and some stretching afterwards

Notes: Quads still sore but happy with todays effort.
« Last Edit: May 26, 2017, 04:44:09 pm by Leonel »

Leonel

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Re: Olympic weightlifting
« Reply #286 on: May 29, 2017, 05:11:17 pm »
+1
Saturday

Warmup: Foam rolling, mobility, activation

Weights:


Powerclean + 3 Jerks 60-80kg for 6-8 sets

DB overhead press 32kg x 8, 34kg x 8, 36kg x 8

Machine rows (slow/controlled) 120kg 3x10 + dropset @ 120-100-70 x 10

Lat pulldowns, pull-ups and some other bb stuff.

Monday: Training at weightlifting club

Warmup: Foam rolling, mobility, activation

Jumps:

Vertical jumps 10-15 in total with like 30s rest

Weights:

Snatch technique work

Snatch 40kg 2x3 - 50kg 2x3 - 60kg x 3 - 65kg x 2 - 70kg x 2 - 75kg x 1 - 80kg x 1  :personal-record:

Clean & Jerk up to 95kg  :personal-record: heaviest jerk I've done so far, felt pretty light but still got a lot of things to work on

Front squat with tempo/pause (4-5s eccentric, 1-2s pause, "explode") --> holy quad burn
80kg x 5 - 85kg x 5 - 90kg x 5 - 95kg 2x5

superset with barbell jump squats 20kg 5x3

Snatch pulls 100kg 2x3 - 105kg 2x3

Back extensions BW 3x20-25

Notes: Good session today. Even the coach was satisfied with a few of my snatches from today. haha
« Last Edit: May 30, 2017, 05:41:17 am by Leonel »

Leonel

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Re: Olympic weightlifting
« Reply #287 on: May 31, 2017, 01:58:04 pm »
0
Wednesday 31.5.17

Warmup: Foam rolling, mobility, activation

Jumps:

Stair bounds (2 legs) 3-4-4 stairs 4x2 reps

Weights:

Powersnatch 60kg x 3 - 65kg x 3 - 70kg x 3 - 72.5kg 3x2

Powerclean 90kg x 3 - 95kg x 3 - 97.5kg x 3 - 100kg 3x2

Pushpress - skipped, shoulder felt tired/unstable

Bent over rows 100kg x 5 - 105kg x 5 - 110kg x 5 - 112.5kg x 5  :personal-record:
superset with
RDL + shrug 120kg x 5 - 125kg 3x5

Backsquats 105kg x 2 - 115kg x 2 - 125kg 3x2

Core: Birddogs

Notes: Didn't do the push presses today to give my left shoulder some rest and play it safe as it still feels a bit irritated. Other than that I'm satisfied with what I got done today. Slow but steady progress.

Final Phenom

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Re: Olympic weightlifting
« Reply #288 on: May 31, 2017, 04:56:47 pm »
+1
Front squat with tempo/pause (4-5s eccentric, 1-2s pause, "explode") --> holy quad burn
80kg x 5 - 85kg x 5 - 90kg x 5 - 95kg 2x5

This is cool. Just learned about eccentric emphasis lifts from Triphasic Training, supposedly has a lot of benefits and carries over to field sports really well. Definitely something to do more of for me

Leonel

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Re: Olympic weightlifting
« Reply #289 on: June 02, 2017, 02:49:33 pm »
+1
Friday 2.6.17

Warmup: Foam rolling, mobility, activation

Jumps:

Low box depth jumps 5x3

Weights:

Clean technique work - hip clean for sets of 3

Clean - 90kg x 3, 95kg x 3, 100kg x 3, 102.5kg x 3  :personal-record:, 112.5kg x 1/fail (miscalculated, wanted to put 107.5kg on  :uhhhfacephlm:)  :personal-record: nonetheless

Front squats
2-3s paused singles at 115kg, 125kg, 130kg, 135kg, 137.5kg  :personal-record:, 130kg x fail --> blacked out, whole body shaking could just get rid of the bar... scary experience

some easy frontsquats at 60kg for sets of 8

5-10mins break

Clean pulls 120kg x 3, 125kg x 3, 130kg x 3, 135kg x 3, 140kg x 3
Back extensions 40kg x 15 - 45kg 2x15

Core: Pallof press

Notes: Made some really stupid training decisions today. Need to get my shit together and do some sensible programming or follow a program for once. I feel like I'm running in circles and am not making any progress... Motivation and enthusiasm to train are unbroken but I feel like I could train more effectively. I'm still pretty damn weak. Especially considering my bodyweight.

Leonel

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Re: Olympic weightlifting
« Reply #290 on: June 03, 2017, 11:46:08 am »
+3
Saturday 3.6.17

Warmup: Foam rolling, mobility, activation

Weights:

Pushpress (light) 75kg x 5, 80kg 2x5

DB overhead press 34kg x 8, 36kg 2x8

Pullups BW x 20  :personal-record: --> well this was unexpected, BW 2x10 (tired after max out)

Machine rows with 2-3s holds 75kg 3x10 --> "focus on muscle contraction, rather than weight"

DB overhead carries 24kg 2x20-30m/arm

tri's/shoulders

Notes: Didn't want to push the weight on the push presses after my shoulder felt a bit tired for a week or two. I was really happy with the 20 reps on pull-ups, I admit that they weren't fully locked out/dead hang pull-ups as this tends to bother my elbows but they were pretty strict. I also have a pretty good outlook on how my future training for the next few months should look like. It will look something like

Day 1

some kind of jumps
Snatch 3's @ 70-80%
Front squat 3x8
Snatch pull

Day 2

Powerclean 3's @70-80%
Powersnatch 3's @70-80%
Jerk 3's --> light/technique
RDL 3x5
Bodybuilding work (upper body push)

Day 3

Snatch singles up to daily max
Clean & Jerk up to daily max
Push press 3x5
Back squat 3x5
Bodybuilding work (upper body push/pull)

Day 4

some kind of jumps
Clean 3's @70-80%
Front squat 3x5
Clean Pull
Bodybuilding work (upper body pull)

I also start to slowly incorporate some SSLI cardio 2/week on off days and do it along with a mobility/SMFR workout to improve my recovery ability.

LBSS

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Re: Olympic weightlifting
« Reply #291 on: June 04, 2017, 02:39:46 am »
+1
nice job on the pull ups, 20 reps is no joke. seems like a good plan.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Leonel

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Re: Olympic weightlifting
« Reply #292 on: June 07, 2017, 01:11:23 pm »
+2
Thanks man. I was very surprised how easy they were. Even more so considering my current bodyweight of 97-98kg. Been busy with studying for two big finals that are coming up and working at the same time. Still managed to get in a workout on monday and today.

Monday 5.6.17

Warmup: Foam rolling, mobility, activation

Jumps:

Some SVJ and single leg jumps - about 15-20 in total

Weights:

Muscle snatch 40-45kg 3x3

Snatch 60kg x 3, 62.5kg x 3, 65kg 4x3 --> :personal-record: starting to feel somewhat confident with my form, still lots to work on though

Snatch pushpress + overhead squat 65kg x 5+1, 70kg 2x5+1

Front squats 95kg x 8, 100kg x 8, 105kg x 8 --> didn't push the weight here.

Snatch pulls 100kg 2x3, 105kg 2x3

Backextensions, abs

Wednesday 7.6.17

Warmup: Warmup: Foam rolling, mobility, activation

Jumps:

Stair bounds (2 legs) 3-4-4 stairs 5x2 reps

Weights:

Powersnatch 60kg x 3, 65kg x 3, 70kg x 3, 75kg 3x2

Powerclean 90kg x 3, 95kg x 3, 100kg x 3, 105kg 2x2, 100kg x 2

RDL + shrug 125kg x 5, 130kg x 5, 135kg x 5 --> still submaximal, focus on slow eccentric/glute activation (don't intend to increase the weight too much here)

Bent over rows 105kg x 10, 110kg x 5, 115kg x 5  :personal-record:

Lat pulldowns 120kg 3x10 --> slow and controlled

Notes: Legs felt a bit tired today and my CNS wasn't really firing. Jumps and oly lifts felt somewhat slow. I think that the added stress from work/school impairs my recovery ability a bit. Still I'm pretty happy that I can manage to lift these kinda weights while not feeling 100%. Club training tomorrow evening. Will try to snatch 85kg and clean and jerk at least 100kg.
« Last Edit: June 08, 2017, 05:47:28 am by Leonel »

Leonel

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Re: Olympic weightlifting
« Reply #293 on: June 08, 2017, 10:31:29 pm »
+4
Thursday 8.6.17

Warmup: Foam rolling, mobility, activation

Weights:

Snatch technique work

Snatch  65kg x 1, 70kg 2x1, 75kg 2x1, 80kg 2x1, 82.5kg 2xfail, 82.5kg x 1  :personal-record:

Clean & Jerk 85kg x 1, 90kg x 1, 95kg 2x1, 100kg 2x1, 105kg x 1  :personal-record:

Back squats 125kg 3x5 --> easy

Pushpress 75kg x 5, 82.5kg x 5, 85kg x 5, 87.5kg x 5

--> would have liked to do some upper body bodybuilding work but was pressed for time

Rear delt raises 3 x 15

Notes: Snatches felt off today. I know that I'm able to hit 85-90kg and more but I have this weird mental blockade in my head when it comes to working with weights I've never lifted before. I start to rush the movement, don't it properly and thus I miss a lot of these lifts. I'm happy with jerking over 100kg for the first time and making a good snatch at 82.5kg after missing it two times.

There is a weightlifting meet in september/october I will work towards. 90kg snatch/120kg clean & jerk are the goals for my first meet.

Leonel

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Re: Olympic weightlifting
« Reply #294 on: June 10, 2017, 05:35:44 pm »
+2
Saturday 10.6.17

Warmup: Foam rolling, mobility, activation

Jumps:

Low box depth jumps 5x3 --> a bit more "bouncy" still pretty pathetic though
Ankle hops 3x10

Weights:

Clean 90kg x 3, 95kg x 3, 100kg x 3, 105kg x 3 :personal-record:, 100kg x 3

Front squat 110kg x 5, 115kg x 5, 120kg x 5 --> quite a bit left in the tank, good though

DB overhead press 34kg x 8, 36kg x 8, 38kg 2x5

Clean pulls 130kg x 3, 135kg x 3, 140kg x 3, 142.5kg x 3
superset with
Pullups BW 4x12

Backextension, pallof press and some tri's for 3-4 sets each

Notes: Great workout despite having sore/tired legs.

Leonel

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Re: Olympic weightlifting
« Reply #295 on: June 12, 2017, 02:48:16 pm »
+1
Monday 12.6.17 - club training

Warmup: Foam rolling, mobility, activation

Jumps: - achilles tendon bothering me a tiny bit

Weights:

Muscle snatch/snatch balance 30-45kg multiple sets of 3-5 reps

Snatch 60kg 2x3, 62.5kg x 3, 65kg x 3, x 2/fail (unstable catch), 67.5kg 2x3 --> very bad then good

Snatch pushpress + overhead squat 65kg x 5+1, 70kg x 5+1, 75kg x 5+, 80kg x 5+1, 82.5kg x 5+1

Front squats 100kg x 8, 105kg x 8, 107.5kg x 8 --> I hate high rep front squats, they are the worst 

Snatch pulls 105kg 2x3, 107.5kg 2x3

Backextensions, abs

Notes: Snatches felt very unstable at the beginning and then it improved as the sets went on. The two last/heaviest sets actually felt the best. I think this is due to the fact that the weight is still so light that I could powersnatch them all and thus I tend to get lazy in the pull/catch. It was crazy humid too which did not help. I definitely need to work on my conditioning once I have more time on my hand after finals are over.... 8 rep frontsquats feel like a cardio session to me  :uhhhfacepalm:

Leonel

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Re: Olympic weightlifting
« Reply #296 on: June 15, 2017, 03:32:09 pm »
+3
Recap of the week

tuesday = 20mins of cardio and stretching SMFR

wednesday = totally crap gym session not worth mentioning (stressed out by finals, not enough time to train etc.)

Thursday 15.6.17

Warmup: Foam rolling, mobility, activation

Weights:

Clean technique work

Clean 90kg x 3, 95kg x 3, 100kg 2x3, 107.5kg x 3  :personal-record:

Back squats 125kg 2x2, 130kg 3x2  --> easy

Pushpress 85kg x 5, 90kg 2x5

Bodybuilding stuff.

Notes: Pretty good session today. Cleans felt solid although legs still felt tired. Will take it easy next week. Backsquats are still pretty light just trying to get the feel for them back.

Leonel

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Re: Olympic weightlifting
« Reply #297 on: June 17, 2017, 12:24:37 pm »
+1
Saturday 17.6.17

Warmup: Foam rolling, mobility, activation

Jumps:

Low box depth jumps 5x3 --> a bit more "bouncy" still pretty pathetic though
Ankle hops 3x10

Weights:

Snatch (pause at knee) + hang snatch 50-55kg 6x3

Clean (pause at knee) + hang clean 75-80kg 6x3

Front squat 115kg x 5, 120kg x 5, 125kg x 5 --> surprisingly easy

DB overhead press 34kg x 5, 36kg x 5, 38kg x 5, 40kg x 5  :personal-record: (not 100% sure)

Machine rows 130kg x 5, 135kg 3x5 volume  :personal-record:

Pullups BW 4x10 --> back fatigued

Back extensions and Bodybuilding work

Notes: Good lifting session. Really worked on some different technical issues today number 1 being keeping the bar as close to my body as possible.

Leonel

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Re: Olympic weightlifting
« Reply #298 on: June 20, 2017, 02:54:56 pm »
0
Tuesday 20.6.17

Warmup: Foam rolling, mobility, activation

Jumps: Stair jumps 4/5 stairs 10x3

Weights

Handstand pushups 10x10

DB rows 45kg 10x10

Band pullaparts 4x20

Notes: No access to a gym today so did some work at home. I think that I might even benefit from having a little mini break from heavy barbell work. Wasn't extremely taxing but did this with minimal rest between sets. Got a nice pump going and even got my heart rate up in the process.. Back in the weight room on thursday.

Leonel

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Re: Olympic weightlifting
« Reply #299 on: June 22, 2017, 11:09:59 am »
0
Besides lifting and work I've been getting back into doing some drawings. That's been one of my very first passions but haven't done it for years... here are two of my latest pieces. They're not great by any means but for not doing it for such a long time I'm fairly satisfied.


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