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Enough lurking – time to get in on this log thing. I've been olympic lifting for about two years now and have done a few competitions over that time. Here are some videos from one at the end of my first year, and the end of my second year (last November-ish). http://www.youtube.com/watch?v=I0kc...gQXpfRL&index=1 http://www.youtube.com/watch?v=z76s...ahnbovT&index=1 I tweaked my back pretty bad just before Christmas (facet joint? who even knows?), and then spent 5-6 weeks doing nothing and eating chocolate. Surprisingly I am now much weaker  Stats Age: 26 Height: 6' Weight: Was 96 kg, now about 92 kg (and steadily decreasing) All these lifts are pre-Christmas, so they are undoubtedly much lower now Snatch: 111 kg C+J: 135 kg B/S: 145 kg x 5 F/S: 140 kg x 2 Best comp total: 236 kg Goals  Get within 5 kg of my best competition total (so 231 kg) at my next comp on 16 March 2013.NEW Double bodyweight back squat by 31 December 2013.Other non-toxx goals are to re-gain my lost gains whilst also losing weight and get ripped to shreds by the end of April (probably aiming for about 85-86 kg). I'm fed up with jiggling around in my singlet when I catch cleans. I will then proceed to gain weight back up to 94 kg sloooowly after that. I'm half-way through a Masters in Exercise Physiology, so I should probably know better, but screw it. Kiri fucked around with this message at Mar 17, 2013 around 13:54 |
| # ? Feb 4, 2013 22:32 |
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| # ? May 25, 2013 01:44 |
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Let's get crackin' (all weights are in kg because the metric system is the one true system  ).Monday 4 February Snatch – 10x1 Clean pull + Clean (knee) – 5x(2+1) 90, 100, 105, 105, 107.5 BTN push press – 3x5 70, 75, 80 F/S – 3x3 110, 115, 115 Paloff press + batwings Felt v slow today, but I was happy to snatch 100. Second time I've done it since Christmas and it was a lot more comfortable today, despite the glacial pace of the first pull! Squats and cleans were v hard too. I did 120x3 F/S last Wednesday – hopefully just an off-day. Kiri fucked around with this message at Feb 4, 2013 around 22:38 |
| # ? Feb 4, 2013 22:36 |
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Abs are cool, so is oly  Only tolerating your metric cause of oly...
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| # ? Feb 4, 2013 22:39 |
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The only thing cooler than Abs is the metric system 
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| # ? Feb 4, 2013 22:44 |
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Weight was 91.6 kg yesterday morning. Progress! Wednesday 6 February - http://youtu.be/mQUWZbQI2wM Snatch pull + Snatch (knee) – 5x(2+1) 80, Clean + Jerk – 10x1 100, 105, 107.5, 110, 110, 112.5, B/S – 3x5 125, 127.5, 130 BB rows + hanging knee raises – 5x5 Pretty pleased with today. This was the most I've cleaned since Christmas, and they felt alright – albeit very slow still. The jerks were all pretty pants though – need to work on them a lot. Squats are going up I coach a weightlifting club with another chap on Wednesday nights, so I also managed to sneak in a few (10x10) curls between the coaching. Gotta stay swole  Chilli for tea! 
Kiri fucked around with this message at Feb 6, 2013 around 22:32 |
| # ? Feb 6, 2013 22:28 |
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Friday 8 February Snatch – 5x2 90, 90, 90, 92.5, 92.5 Did a few more snatch singles instead of the programmed clean pulls because I was trying out different foot placements/starts etc. Here's a vid of a few of them: http://youtu.be/bwWoxBRHUwo Ending up feeling like a waste of time, but never mind! F/S 90 x 10 (1 min rest between each rep). Focused on positioning and being mega-explosive. Some pull-ups + 1-leg planks Felt pretty dire today. Snatches all felt weird, slow and wobbly, and I just had zero energy. I ended up deciding to skip my overhead work altogether. Pretty poor show  Hopefully next week will be better!
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| # ? Feb 8, 2013 22:43 |
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Sunday 10 February Wasn't supposed to train today, but I had nothing else to do! I had plenty of time, so I did a nice extended warm-up with a ton of foam (PVC pipe) rolling. I really need to make more of an effort to do this more often. Vid: http://youtu.be/81mE7xqs77U Power snatch Up to 87.5 x 1 Power clean Up to 107.5 x 1 (tried 110 a couple of times, but kept catching it low). B/S Up to 140 x 1 (tried 150 and then 145 - failed both). F/S Up to 125 x 1 Roll-outs and pullups 3x(5+5) I'm really making an effort to brace my core properly and keep a neutral spine. I'm pretty sure the reason I hosed my back up before Christmas was because I've never really learnt to brace myself properly. I realised I tend to just hyper-extend my lower back and let it take all the strain. Squatting with a properly braced core feels like a completely different exercise! Everything feels much more stable and in-control, but the weights have had to drop a bit until my legs actually get used to doing all the work that my back used to. Still feeling quite slow and sluggish, but I've decided to blame it on the diet!
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| # ? Feb 10, 2013 15:34 |
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Monday 11 February Snatch pull + Snatch (hip) 5x(2+1) 70, 75, 80, 85, Clean + jerk - 5x2 100, 100, 102.5, 105, 107.5(o,x) B/S 6x3 @ 115 BB split squat 3x8 @ 50 Pullups + hanging knee raises 3x(5+8) Yet another slow + weak day. At least the weights are going up (slowly). I didn't manage 85 in the snatch thingy or 105x2 C+J last time I did this session (2 weeks ago). I guess my strength took a bigger hit that I was expecting since the end of November, but at least it's coming back. I guess maybe the diet is slowing progress down a bit too. I was really trying to improve my rhythm today - trying to catch rock-bottom on every rep. Not quite there yet, but I think some of the lifts at least were looking a bit better Here's a vid of today's C+Js, including a most epic jerk failure at 2:57 http://youtu.be/BK1qP5-QvAM
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| # ? Feb 11, 2013 20:36 |
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Great lifts, man. Any tips on improving at the snatch?
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| # ? Feb 11, 2013 22:01 |
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Cheers dude If you're self coached I'd just recommend doing LOADS of hang snatches. Especially from the hip with just the bar; aiming to aggressively catch the bar in a rock-bottom position every time. A couple of sets of 20 in your warm-up is a good way to get some practice in. I've always been very much of the opinion that if you can do it perfectly with an empty bar, then what chance do you have with more weight? It's easy for me to say that though - I'm hardly the best lifter in the world, and my snatch is mediocre at best! Kiri fucked around with this message at Feb 11, 2013 around 22:50 |
| # ? Feb 11, 2013 22:38 |
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Wednesday 13 February No video today. Didn't have time to sort it out, due to the tiny bit of snow falling over the city which turned my usual 10-15 min trip home from work into a 2 hour mega-journey Just had time to fit in a quick snatch session before I had to start coaching the weightlifting club. I managed to fit in some front squats in between coaching too. Snatch - 50, 70, 80, 85, 90, 95, 100, F/S - 6x2 @ 100 (focused on positioning and speed out of the hole) I was very pleased with how the snatches went. I'd sort of switched-off mentally after two hours in stationary traffic, so being able to snatch 100 quite comfortably whilst tired, on a diet and with no warm-up made be happy Weighed in at 90.3 kg yesterday morning. The weight is coming off a bit faster than I would like. Think I might have underestimated by energy expenditure a bit. I'm thinking of upping my calories a bit to slow down the loss and maybe give myself a bit more energy for training. On the other hand, I like the idea of getting this diet over with as soon as I can. My strength seems to be going up (although this is undoubtedly just because I hadn't really trained for a month and a bit before January). Haven't decided what to do yet :/ Kiri fucked around with this message at Feb 14, 2013 around 07:05 |
| # ? Feb 13, 2013 22:01 |
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Friday 15 February Snatch (hip) + snatch (knee) - 80, 85, 90(ox), 85, 90(ox) C+J - 100, 105, 107.5, 110, 112.5(ox), 90x2, 100x2 B/S - 6x4 @ 115 Walking OH plate lunges + weighted planks - (15 kg x 16 lunges + 30 secs)x3 Everything felt ok up until the 112.5 C+J - I went mega light-headed and then just couldn't get back in the groove or whatever. I decided to cut it off there and just do some doubles (which also weren't great). Nevermind.
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| # ? Feb 16, 2013 10:15 |
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Cool metric log! As a fellow true systemer, I approve 
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| # ? Feb 16, 2013 11:58 |
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Sunday 17 February Power snatch - 60x2, 70, 75, 80, 82.5, 85, 87.5 Power clean + power jerk - 60x2, 70, 80, 90, 95, 100, 102.5, 105 (not power), 100x2 http://youtu.be/-IDRPLHsct4 Had a nice, long warm-up today - lots of foam rolling and lacrosse ball/mobility stuff 
Kiri fucked around with this message at Feb 17, 2013 around 13:57 |
| # ? Feb 17, 2013 13:55 |
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Become king of the oly goons and take your place on the whiteboard
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| # ? Feb 17, 2013 14:52 |
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Monday 18 February Snatch - 90, 95, 95, 97.5, 97.5, 100, Clean pull + clean (knee) - 100, 102.5, 105, 107.5, 110 BTN push press - 75x5, 75x5, 75x3 F/S - 6x2 @ 100 BB row + planks (50 kg x 10 + 20 kg x 30 s) x 3 Actually felt ok today! Snatches felt reasonably comfortable and relatively fast, but I seemed to start losing concentration towards the end of them. I completely clarked my second attempt at 100 - felt my mind wandering as I was pulling it off the floor. 102.5 felt ok, just didn't commit to the catch or something :/ Cleans complexes felt ok too. Trying out a slightly wider grip at the recommendation of a guy that coaches me sometimes. Seems to make it much easier to pull down into the catch, but it's weird getting used to front squatting with my hands out wide. Wait and see I guess Some snatches: http://youtu.be/BUphIWjLeqQ Kiri fucked around with this message at Feb 18, 2013 around 20:18 |
| # ? Feb 18, 2013 20:07 |
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Wednesday 20 February Snatch pull + snatch (knee) - C&J - 100, 102.5, 105, 107.5, 110, 112.5, 112.5, 115, B/S - 6x5 @ 115 OH plate walking lunge + planks - (15kg x 8 + 15kg x 30s) x 2 Vid of 115 C&J: http://youtu.be/ikS72RxRtvc - actually felt all right! My back's more or less stopped bothering me now. This wider grip is taking some getting used to, but I seem to be able to stay back on my heels a bit easier and the catch feels much more solid, too. I couldn't hit 115 last week, and couldn't do 112.5 the week before. Lifts are going back up (slooowly!) Weighed in at 89.7 kg yesterday morning. First time I've been under 90 kg in ??? years! Pretty sure I saw a cheeky little upper-abdominal poking out in the changing room mirror too 
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| # ? Feb 20, 2013 22:07 |
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I was at a wedding over the weekend, so updates are a bit late! Friday 22 February Snatch - 85x2, 87.5x2, 90x2, 92.5x2, 95(ox) Clean pull(x2) + clean (hip) - 100, 100, 102.5(oox), 102.5, 105 BTN jerk - 100x2, 102.5x2, 105x2, 107.5x2, 110(ox) F/S - 6x2 @ 100 BB row + plank - (50kg x 10 + 15kg x 30s) x 3
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| # ? Feb 24, 2013 14:21 |
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Sunday 24 February Snatch - singles up to 90, 95, C&J - singles up to 110, 115(ox), 115(ox), 115(ox), 120(ox) Vid: http://youtu.be/Zay6EIUpH2c Kiri fucked around with this message at Feb 25, 2013 around 21:37 |
| # ? Feb 24, 2013 14:22 |
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Monday 25 February Snatch pull(x2) + snatch (hip) - v strict, no dip before hip snatch - 70, 75, 77.5, 80, 80(just to make sure it wasn't a fluke!) C&J - 100x2, 102.5x2, 105x2, 107.5x2, 110(o,x) B/S - 6x6 @ 115 (fml) OH plate walking lungs + planks - (50kg x 8 + 50kg x 30s)x3 Feeling better with each session now. I only missed the second 110 C+J because I went all light headed when I was standing up and subsequently threw the jerk forward. Squats were hard as gently caress, but I'm happy with how my snatch/CJ are doing given the mega-weightloss. Weigh in again tomorrow morning - hoping to be under 89kg!
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| # ? Feb 25, 2013 20:56 |
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88.9 kg yesterday  Wednesday 27 February Snatch - 90, 92.5, Clean(hip) + Clean(knee) - 100, 102.5, 105, 107.5, 110 Military press - 3x5 @ 50 kg F/S - 6x2 @ 100 Bit of a shaky start, but the snatches ended up feeling really nice and the cleans felt awesome. Good stuff Kiri fucked around with this message at Feb 28, 2013 around 19:45 |
| # ? Feb 27, 2013 22:27 |
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Friday 2 March Snatch(hip) + snatch(knee) - 75, 77.5, 80, 82.5, 85 C&J - 100, 100, 105, 110, 115, 115, 117.5(ox), 117.5(ox), 117.5(ox), 117.5(ox) B/S - 5x5 @ 122.5kg 1-leg DB RDL + side planks - (2x10/each + 2x1min/each)x2
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| # ? Mar 2, 2013 00:09 |
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Sunday 3 March Snatch - singles up to 95, 100, 102.5, C&J - singles up to 105, 110, Vid: http://youtu.be/k2TOQ956FRg Most I've snatched since Christmas, so that's good Cleans felt heavy though
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| # ? Mar 3, 2013 20:52 |
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Monday 4 March Snatch - 90, 95, 100, 102.5, Clean pull(x2) + clean (knee) - 100, 105, Push press - 70x5, 72.5x4, 72.5x4 F/S - 6x2 @ 100kg BB row + paloff press (55kg x 10 + 16.25kg x 30s/side) x 3 Snatches = good, cleans = suck Competition is in two weeks. I think I'd be VERY lucky to hit my toxx. Bodyweight was 88.5 this morning (Tuesday), so that's good. I'm pleased my lifts are going as much as they are, considering I've lost like 8kg since new year!
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| # ? Mar 5, 2013 19:19 |
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U so strong 
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| # ? Mar 6, 2013 04:01 |
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Wednesday 6 March Hang snatch - up to 95, C&J - up to 100, 105, B/S - 4x4 @ 130 poo poo snatch, poo poo clean, poo poo day. Move on.
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| # ? Mar 7, 2013 13:32 |
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Strong goon. I'll be following this log. Mostly because we have the same fetish for crock pots.
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| # ? Mar 7, 2013 14:03 |
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Made some amazing chicken/squash/pineapple red Thai curry in the old slow cooker a couple of days ago. It's a shame my fridge isn't big enough for me to cook something new every day Six litres of curry is a LOT of curry.
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| # ? Mar 7, 2013 16:45 |
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Saturday 9 March Snatch - 90(ox), 90x2, 90(xo), 90x2, 92.5(ox), 80 Clean - 100x2, 105x2, 107.5x2, 110(xx), 110(oxo) Jerk - 90x2, 100x2, 105x2, 110(xx), 110x2 F/S - 6x2 @ 100 Vid: http://youtu.be/xK2zfHPSA6U Had to train today instead of yesterday because of family stuff. Anyway, despite a few misses I felt like I made a bit of a breakthrough today. I realised that for pretty much as long as I've been lifting, I've been letting the bar get away from me at the top of my thigh/hips. This means that I've been shooting my hips slightly too far forwards, resulting in a loopy bar path and me being slow under the bar. In my last snatch (at 80, about 0:55 in the vid) I focused on "dragging" the bar up my entire leg. It was only a relatively light weight, but it felt like the best lift I've ever done! Right into the hip, weight back, and very snappy and quick under the bar. The cleans afterwards felt really nice too. Good stuff It's been aaaaages since I last cleaned from a rack. Especially for doubles! They are not fun.
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| # ? Mar 9, 2013 18:42 |
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Sunday 10 March Snatch - singles up to 90, 95, C&J - singles up to 100, 110, 115, 120(ox) Vid: http://youtu.be/MZjMQ3wvLXc All in all a pretty good day All the misses were very close, and everything felt very light. I'm well chuffed to have jerked 115 - it felt very comfortable. 120 felt all right too, just didn't commit to the jerk properly.Less than a week to the competition. I think at this point I'd be happy just hitting my openers from my last comp (100/120). I don't think that would be too bad after ~9kg of weight lost
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| # ? Mar 10, 2013 14:16 |
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Monday 11 March Snatch + snatch (hip) - 70, 75, 80(ox), 80, 82.5 C&J - 100x2, 105x2, 110x2 B/S - 3x3 @ 137.5 (missed 3rd in first two sets, missed 2nd in third set) DB lunges + planks - a lot Snatches and cleans felt VERY good. Really pleased to hit 110x2 and have it feel comfortable. Because of that I'm not too bothered about the squats. Only one more session to go before the comp on Saturday! I'm thinking of 90/110 for conservative openers. Maybe push them up a bit if the warm-up goes well. Like I said before, I'm not expecting to break any PRs; just look awesome in my lycra 
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| # ? Mar 11, 2013 21:12 |
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Wednesday 13 March Snatch - 80, 80, 90, 90, 95, 95 C&J - 100, 110, 115 F/S - 6x2 @ 100 Vid: http://youtu.be/mdOl6LmcSMQ Last session before the comp today. Thought I'd dust off the old leotard to get used to it again before Saturday. I was aiming to go up to 90/110, but they felt easy so I went up and did two snatches at 95 and one C&J at 115. Again, both felt fine Everything felt a bit slow while I was lifting, but looking at the video they didn't seem too bad. Weird!Weighed 87.6 kg yesterday morning. Great tactical decision putting myself right at the bottom of my weight class! 
Kiri fucked around with this message at Mar 13, 2013 around 22:49 |
| # ? Mar 13, 2013 22:41 |
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British University Championship Snatch - 90, 100, C&J - 110, Total - 210 Vid: http://youtu.be/ZXHRF8cPnyQ Weighed in at 87.5 kg (after a big bowl of porridge and a footlong subway). For some reason they were using two platforms, which meant basically nobody knew what the gently caress was going on. As such, timing warm-ups was near impossible. Never mind! It was a v long day - got there at 10 am to watch my mates lift, and I didn't lift until 6.30 pm. Found it pretty hard to switch on to lift to be honest. Snatches all felt pretty good. Thought I'd got the 106 but it was just a bit too far forward to save. The clean + jerks felt good in the warm-up room. I did 115 after the 110 and it felt very easy, so I thought "120 why the gently caress not". Didn't quite work out though All in all, not my best performance (26 kg lower than my last comp total!!!), but I had fun Failed my toxx miserably though
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| # ? Mar 16, 2013 22:40 |
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Congrats on posting a total. I'm sure it's disappointing to miss attempts and fall short of your previous bests, but you seem to be maintaining a positive attitude and staying upbeat. What's the plan from this point forward?
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| # ? Mar 17, 2013 06:32 |
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I was kind of expecting this to happen to be honest, so I'm not too upset. The plan for now is to keep dieting until I get to a reasonably low body fat (i.e. abs) - maybe the beginning of April? I'm not too sure really. Here's a rubbish phone pic of me just after the comp yesterday:  I thought I'd taken before pics, but I can't find them anywhere After that I'm planning on eating slightly above maintenance on lifting days (~20%) and slightly under on rest day (~10%) (assuming I lift 5 days a week) to slowly bulk back up to 94. I'm planning on focusing pretty heavily on strength/hypertropy - so lots of squats, pulls and high volume accessory stuff. I made a bet yesterday (a £5 subway meal deal) that I'd out-lift my friend by the end of the year. He's 3 weight classes below me (69) but lifted 115/145 yesterday for a PB total (which also qualifies him for the Commonwealth Games) so I've got some work to do!
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| # ? Mar 17, 2013 08:34 |
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Sunday 17 March Snatch (knee) - 50xsome, 70x2, 70x2, 80x2, 90x2, 90x2, 90x2 Power jerk - 70x2, 80x2, 100xfail, 90x2, 100x2, 100x2, 100x2 B/S - 70x5, 80x5, 90x5, 100x5, 110x5, 90x10 Some rows and abs to finish off. Just a relatively light one today. I felt all right after yesterday, but not 100%. Snatches were a little bit sloppy, but everything else felt fine. I'm not too sure how it works when you fail a toxx, but assuming that I don't get banned, my next toxx shall be a strength-gaining toxx. Let's start small - a 2x bodyweight squat by the end of the year. Very doable I think, especially once I start gaining weight again.
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| # ? Mar 17, 2013 13:49 |
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 A new oly log! I'm new to it, but nice to have another log to follow.If you fail a toxx, and you've been persistent at logging and putting in effort, you just get a red title now.
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| # ? Mar 17, 2013 16:43 |
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Monday 18 March Snatch (high hang) - 5s up to 80x5, 75x5, 72.5x5 (vid: http://youtu.be/nlntvpXihbM) Snatch DL - 100x10, 95x10, 90x10 RDL - 80x10, 80x10, 80x10 Shrug - 80x10, 95x10, 90x10 BB row - 70x10, 67.5x10, 62.5x10 Abzzz Got hit in the face by the volume hammer today. First day trying out the LSU-Shreveport programme. Hoping it'll get me nice and swole over the next few months. This week I'll be trying to work out 5 and 10RMs I reckon. Missed the last snatch at 80 because my strap fell off. I reckon I would've got it if I'd had some chalk on or something. Went quite light on the RDLs - they're what hosed up my back last year, so I want to ease in to them slowly. Might go lighter on the shrugs next time and try to hold better positioning, too.
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| # ? Mar 18, 2013 19:10 |
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Oh hay an oly log. Followin' dis. Edit: i feel you about jiggling around in singlets. Those things are so unforgiving.
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| # ? Mar 18, 2013 21:46 |
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| # ? May 25, 2013 01:44 |
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Tuesday 19 March Push press - 50x10, 45x10, 45x10, 42.5x10, 40x10 B/S - 90x10, 90x10, 90x10, 85x10, 80x10 Bench - 50x10, 50x10, 50x10, 47.5x10, 45x10 Military press - 30x10, 30x10, 30x10, 20x10, 20x10 3-way plank - 1 min each way (left, right, front) Volume!
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| # ? Mar 19, 2013 20:33 |
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