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December of 2008
Well, to introduce myself to this forum I will tell you a bit about myself. I am 25 and live in the Vancouver area of B.C. Canada. I have been weight training since I was 12 off and on. I competed in bodybuilding and set a high school record in powerlifting, but after that I stopped working out. I picked up the weights this summer and became fascinated with the clean & jerk and the snatch. I watched "explosive lifting for sports" and I am reading the "weightlifting encyclopedia". I just did my first workout training for the snatch and the clean and jerk yesterday after preparing for the lifts the last couple weeks. I weigh approximately 195 pounds.
overhead behind neck press off-bar x 8, 95x6, 135lbs x 6,4,4,2,2,1.
overhead squats-bar x8, 95x6, 135x6,6,4,4,3,2,2,1
high hang pulls- 95 x 8, 115x8, 135x8,6,6,6,6
high hang power snatch-bar x6, 95x6, 115x4, 135x3,3, 140lbsx2,2
incline sit-up crunches,12,10,8
back hyperextensions,15, w/25-10,10
I am focusing on the technique more than lifting maximum weight right now and I can tell you
it feels awesome to throw the weight over your head correctly, like hitting the baseball in the
sweet spot of the bat. I am really enthusiastic about mastering these techniques.
Today my routine was as follows(Dec 20/08):
front squats warm up - 135lbs 8,8,8
high hang cleans-95x 8, 115x8, 135 x6,6,6,6
cleans-135x6,185x4,225x4,3,2
push press-95x6,155x4,175x4,4
stiff legged deadlifts-135x10,205x10,10,8
arm work
Dec 21st workout (in lbs)
behind the neck push presses-135x6,185x5,195x4,205x2,2
overhead snatch position squats-95x10,115x8,135x6
front squats-135x10, 185x8, 205x 6, 225x3, 245x1
back squats (deep)- 225x10, 315x6, 365x3, 225x7,8
Dec 22nd (light workout)
5 min bike warm-up
wide chin-ups- 10,6,6
dips-15,12,12
1 arm tricep overhead extensions -25lbsx10,10,8
incline bench sit-ups-10
hyper extensions/roman chair-15,15,15
donkey calf raises-385lbs-10
standing calf raises-235-12,12,12
Dec 24
in lbs
3 min bike warm up
broomstick shoulder stretching
broomstick snatches
high hanging snatches-bar x8, 95x6,105x6,6, 115x4,125x4,135x4,145x2
(I pressed out my elbows a little at the top of the snatch on the last reps, I guess I was not
getting low enough, next time I will do overhead squats first to practice and stretch to get low enough)
incline situps-15
roman chair/hyperextensions-15
(right shoulder tendons/joint is a little sore/tweaked)
Dec 27th 2008 first workout after Christmas
5mn bike warm-up
stretching, broomstick stretching
10 hyper extensions
front squat warm-up bar x10,135x10,185x5
clean and jerks -bar x10,135x2
cleans-185x4,1, 205x1, 225x1, 235x1
(I am having trouble perfecting the technique of receiving the bar in the front squat position only when I do cleans)
split jerks -135x4, 145x3, 155x2, 165x1, 175x1, 185x1, 195x1, 135x2
stiff leg deadlifts- bar x10, 225x6,6,8
high hanging pulls- bar x6, 225x6,8,6
incline situps- 18,12,10
roman chair w/ 25lbs-10,10,8
I felt a tad nauseous after work out, shoulder felt better.
Dec 28
5 min bike warmup
stretching
overhead squats-bar x8, 95x9, 135x5, 155x2,2
front squats- 185x5, 205x3, 225x3, 275x1
back squats- 275x5, 315x4, 365x3, 315x3, 225x6
preacher curls-65x10,8,7
Dec 30/2008
legs still sore from sunday so no O-lifting today
5min bike wm-up
bench press-135x10, 185x5, 225x3,4, 245x3, 225x2
incline bench- 135x10, 185x4,4
Dips-10,10,8
2 hand overhead dumbbell press- 80x9,8,8
lying 1 arm tricep extensions-25x10,9,10
reverse forearm curl-30x10x3
incline situps-w/25lbs-10,5, w/ no weight-8
roman chair- w/25lbs- 10,10,8
Dec 31/08
5 min bike warmup
stretching
broomstick snatches
high hanging snatch- 95lbsx5
low hanging snatch- 115lbsx4, 135x4
snatches with wrist straps-145x3, 155x3, 175x1
snatches-135x3x4
(when I did the snatches from the floor, I was still receiving the bar over head in the half squat position)
wide chin-ups-10,7,5
bent over BB rows with overhand grip- 185x8. 135x12,10
E-Z bar curls(21's)-55x21,21,21
Jan 2/09
light work out as I have hockey game later tonight
5 min bike
stretching
cleans- bar x10
high hang cleans-135x2x3
cleans-135x3,185x3,205lbs x2,2
roman chair-20
Jan 4/09
5min bike wm-up
push press -bar x10, 135x3,
split jerk- 185x3, 195x3, 205x2
standing front presses-135x6
overhead squat-95x8, 135x3, 155x2,3
front squat- 185x6, 225x3, 275x1
back squats-315x3, 365x3,3
front squats-225x3,3
*my wrists and collar bone get sore from doing cleans, jerks, and front squats,
Jan 5th/09
I started training with a weightlifting club today, so starting from scratch again(phase1) so coach
can see movements, tomorrow we will add more resistance:
warm-up
10kg bar-overhead squats 3x5
10kg bar-drop snatch 3x5
20kg bar- overhead squats 3x5
20kg bar- drop snatch 3x5
20kg bar- snatch pull 3x5
20kg bar- power snatch 5x5
20kg bar- clean pull 2x5
20kg bar- power clean 3x5
20kg bar- clean and jerk 5 sets of 1clean and 3 jerks
back squats (light) 70kg 5x5, 100kgx2
worked on wrist and shoulder flexibility for the cleans, hopefully it gets better with time. I find
my pinky's come off the bar but they shouldn't. I physically cannot hold the hook grip in the racked position right now.
today we tried to find out my max so i can start training in phase 2 of this program. I was told I was using my strength instead of the technique to do the heavier lifts, so I definitely need to work on refining my technique.
I weighed 91.5kg today
warm-up
snatch in kilo's
30x7
40x1
50x1
60x1
70x1
80x1
85x1
90x1
95-miss.
clean and jerk in kilo's
40x2
50x1
60x1
70x1
80x1
90x1
100x1(coach said i pressed my elbows out a bit in the jerk)
110x1(did the clean but coach told me to drop it as I slid the bar up at the top of the clean)
110x miss, too exhausted.
so we figured my snatch is 90kg, and C&J is 100kg. There is a comp coming up on Jan 31, hopefully I will be ready!
Jan 7 2009
warm-up
snatch
45kg's x 3
67.5 x 3x2
72.2 x 3
77.5 x3
80 x 2
snatch pull
90kg's x 5
100 x 4
power clean
50kg's x5
cleans
65kg's x4
clean and double jerk
65x1+2
75x 1+2
80 x1+2
85 x1+2
90 x1+1
squats
82.5 kg's x 5 , 90x5, 100x5, 107.25x5, 115x5, 125x5
Cleans are starting to feel better but still getting friction on the collar bone, still need to get lower on the heavy snatches.
Jan 9/09
today I tried not to push it to hard work more on technique.work out is in pounds as I worked out at the local gym with metal plates.
warm up
bar snatch x5
snatch
95x5
115x5,5
135x3
155x3
135x3
clean and jerk
warm-up
135 1+2x2
155 1+2
185 1+2x2
135 1+2
hyperextensions w/25-10
incline situps-20
Jan 10
Today worked out at the real gym with bumper plates in Kg's
warm-up
snatch
45kg's x 3
67.5 x 3x2
72.2 x 3
77.5 x3
80 x 2
snatch pull
90kg's x 5
100 x 5
110x5
power clean
50kg's x5
Cleans
65kg's x4
clean and double jerk
65x1+2x2
75x 1+2x2
80 x1+2x2
85 x1+2x2
90 x1+1
95x1+1
squats
100kg's x 5 , 110x5, 120x5, 125x5, 135x5, 145x5
Jan 12
worked out in the sissy gym today=no chalk, no dropping weights,etc. so workout is in
pounds.
I felt a bit ran down so I could not lift heavy so I tried to improve my technique using moderate weight.
warm up
snatch
100x3, 150x2, 135x3x3
snatch pull
200x5, 220x5, 240x5
(I wonder how I snatched 200lbs last week?The weight felt heavy.)
power cleans - 110x5, 145x4
clean and jerk
145x1+2x2
165x1+1
145x1+2x4
(elbow joint felt bad, starting to receive the clean a little better.)
Squat
180x5
200x5
225x5
235x5
255x5
275 lbs x5
Jan 13
light and quick workout, focused on racking cleans and catching the snatch lower.in pounds.
warmup
snatch,bar x5, 95x3, 135x3x3
cleans-95x5
clean and jerk- 135-1+2x2, 185-1+2x2
technique is getting better but my right arm from the elbow to the shoulder got sore right after
work out, feels like a strain.
Jan 14th
light and fast work out again with an emphasis on recieving the snatch in a lower position and
racking the clean more comfortably.
in pounds.
warm-up
snatch
barx5
95x3
135x3x2
(on the last set of snatches I found it was easier for me to just do a power snatch then to recieve
the bar in a low position, but nonetheless squated deep after receiving the bar to emphasize the
low position.)
cleans
barx5
clean and jerk
135-1+1x2
185-1+1x2
135-1+1x2
(I am racking the cleans a little better, but am doing more of a power clean, I am not going deep
to receive the bar. Also, when I rack the bar I am catching it with my finger tips and cannot
maintain the hook grip in the racked position.)
Elbow up to the shoulder is sore again(bone/tendon), it always happens when I finish my cleans.
I think I am going to take tomorrow off so I can recover a bit, I have been losing strength this
week, possibly over training.
Jan 16.
tried my full routine again:
warm up
snatch
100x3, 150x3x2, 160x3, 170x3, 135x3x2(got sloppy, hit head with bar so when lighter)(When
the weight gets heavier I tend to power snatch instead of getting real low/deep)
snatch pull
200x5, 220x5, 240x5
Jan 17
lighter work out as yesterday was heavy and tomorrow will be heavy as well.in pounds.
warm up
snatch
100x3
150x3x2
160x3 (got a little sloppy, bar touched my head so did a lighter set)
135x3x2 (did a deep squat with the bar overhead to emphasize going deep.)
cleans
110x5
145x4
clean and jerk
145-1+1x2
165-1+1x2
175-1+1x2
190-1+1
(cleans are getting better, I was catching the bar lower and racking the bar better. A couple
times my pinkies were out when I racked the bar, but then I let the bar down and correctly did
the clean again.)
My tendons around my elbow from forearm to shoulder got sore again :( but it always gets
better for the next day:)
Jan 20th/09 in pounds
warm up
snatch
barx5, 95x3, 150x3x2, 160x3, 170xmiss (why did I miss? am I getting weaker?)
I still find myself power snatching with the heavier weights???
snatch pull
200x3
power cleans - 110x5, w/dip 145x4
clean and jerk
145x1+2x2
165x1+2x2
175x1+1x2
190x1+1x2
200x1+1
210x miss
(cleans are getting much better, I feel real comfortable racking the weight and getting real
low, just wondering why on the 210lbs I could'nt rack it, when before power cleaning it was no
problem. tired? weaker? technique change?)
Squat
195x5
205x5
225x5
235x5
255x5
275x5
went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my
elbow adjusted.
Jan 22nd
in pounds
warm up
snatch
barx5, 95x3, 150x3x2, 160x3, 170x3, 180x2 (first one I hit my head on the way over, 2nd rep
was just a high pull)
I still find myself power snatching with the heavier weights instead of catching the bar in a deep
squat???
snatch pull
200x5, 220x5
power cleans - 110x5, w/dip 145x4
clean and jerk
145x1+2x2
165x1+2x2
175x1+2x2
190x1+2x2
200x1+1
(today on the cleans I did not do a full squat, It was more of a power clean with a dip, but the
racking was smooth.)
Squat
195x5
205x5
225x5
235x5
255x5
275x5
overhead 1 arm tricep ext-20lbsx 20,19
laying 1 arm tricep ext- 2olbsx 18,15.
incline situps-20
hyper extensions-20
went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my
elbow adjusted again, it seemed to help after getting worked on with the activator.
Jan 24th,
last big workout before competition, next week I will be dialing down the intensity day by day.
I worked out at the real gym today, chalk, bumper plates,etc.
BW 90kg
work out in kilo's
warmup
snatch
barx5
45x3
68x3x2
72.5x3
77.5x3
82.5x2
(made all my snatches, heavier ones were power snatches, starting to get a little lower)
snatch pulls
90x5
100x5
110x4
(I got the bar past my chest but I am wondering how I should get underneath the bar for these
weights.)
power cleans
50x5
cleans
65x4
clean and jerk
65-1+2x2
75-1+2x2
80-1+2x2
85-1+2x2
90-1+1
95-1+1
(made all my clean and jerks with ease, form has really improved and racking is comfortable. I
even got nice and low on all cleans)
Jan 25th
in pounds, quick and light workout. I was very sore from yesterday so I only did a few limited
sets.
snatch
65x5
95x3
135x3
leg ext
165x20x2
hyperextensions
20
Jan 26
fast and light work out, had massage appointment. still sore and stiff from saturdays work out.
in pounds
snatch
65x5,95x3, 135x3
clean and jerk
135x1+2
155x1+2
185x1+1
1 hour massage, felt like charlie horses running up and down my quads.
Jan 27
4 days out of competition so load is decreasing
in pounds
warm up
snatch
barx5
70x5
100x4
135x3
140x4
150x2 (power snatch)
160x1 (power snatch)
C&J
80x1+3
110x1+2
145x1+2
155x1+2
165x1+2
175x1+1
front squat
135x5
150x3
165x3
180x3
195x3
205x3
225x3
(cleans felt excellent, got real deep and the rack was smooth and comfortable)
leg ext
165x20x4
ez bb curls 21'sx3
tricep overhead 1 arm ext-25x20x3
strecthing
hyperextensions-20
crunches-30
hammer curls-35x15
Jan 28
3 days out of competition, in Kilograms
warmup
snatch
barx5
30x5
45x4
60x3
65x2
67.5x1
C&J
35x1+3
50x1+2
65x1+2
70x1+2
75x1
squats
90x3
100x3
110x3
117.5x3
125x3
135x3
c&j
60x1x5
Jan29 2 days out of competition
in kilo's
my knee cap hurts when I squat down today
warmup
snatch
barx5
30x5
45x4
60x3
65x2
C&J
35x1+3
50x1+2
65x1+2
70x1+2
Jan 31 competition
knee was really inflamed and bothering me but the sleeves helped and I was able to compete.
I favoured it a little, but was happy to be able to compete. there were 4 94kg lifters and I got
bronze.
warmup
snatch 1-87kg-good
snatch 2-90kg-miss
snatch 3-90kg-good
C&J-1-97kg
C&J-2-102KG
C&J-3-110Kg new PR!!!
I felt like I could do more, anyways here was the footage, I didn't go deep on my movements to avoid hurting my knee, but it makes me wonder how much more i could do when I master technique.
Feb2,3rd
knee is still sore,so I am taking it easy and trying to strengthen it.
circuit x3
leg extx20
hamstring curlx20
hyper extensionsx10
incline situps x15
circuitx3
ez bar bicep curls-21's
1-arm lying tricep extx12
Feb4/09
knee sore, gently starting my routine again
in pounds
warmup
leg ext 150x20x3
high hang power snatch
barx5
95x5
135x3
145x2
stiff leg deadlifts
145x10x3
high hang C&J
barx3
135x1+2
155x1+2
165x1+2
lateral db raises
35x15
Feb 6th
warmup
in pounds
(knee a little sore still)
snatch
barx5
95x5
150x3
170x3
snatch pull
180x2
C&J
60x3+3
135x1+3
185x3+3
205 miss???
circuitx3
hammer strength leg ext-50x20
hamstring curls-90x10
incline situps-15
hyperextensions-20
Feb 7th
bodyweight 90.1kg
in Kilograms
warmup
snatch
barx5
40x5
45x5
55x4
63x4
68x3
72x2
76.5x1x4
C&J
45x1+3
55x1+3
66x1+3
77x1+2
82.5x1+2
90x1+1
100x1+1
105x miss (pull)
100x1+1x3
front squat
66x3
77x3
88x3
100x3
110x3x6
Feb 8
after yesterdays hard work out my knee actually feels better
in pounds today
warmup
snatch
barx5
95x5
135x5
145x4
155x3
160x2
165x1x4
(getting the hang of going real low on the snatch)
C&J
95x1+3
135x1+3
150x1+3
170x1+3
185x1+2
195x1+2
205x1+1
215x1+1
(cleans are feeling great, getting nice and deep)
Feb9
in pounds
warmup
snatch
barx5
95x5
135x4
150x4
160x3
165x3
170x1x4
C&J
135x1+3
150x1+3
160x1+3
170x1+2
185x1+2
205x1+2
215x1+1
225x1+1
Front squat
135x3
150x3
170x3
185x3
225x3
235x3x6
knee feels better, snatches are deep, cleans are deep, jerks are strong. All is well. I am loving
lifting and having a great time. There was a time when I thought I would never catch on to the
full technique and now it is rewarding to see the technique coming along.
Feb 10
in pounds
warmup
snatch
barx4
95x5
135x4
150x3
160x2 (miss, got under them but must be tired from yesterday becuase I couldnt stand up with
it overhead)
C&J
135x1+3
185x1+2
205x1+1
225x1+1(I power cleaned this one, I dont know why but i did)
back squats
205x5
225x5
245x5
265x5
295x5
stretching.
Feb12
still sore and tired so light and quick today
in pounds
warmup
95x5
135x4
145x4
C&J
145x3+3
185x3+3
205x3+2
225x3+1
stretching
Feb 16th
in Kilo's
warm up
snatch
40x4
50x4
63x2
72x2
77.5x1 power snatch and 2 deep catches but no stand up
C&J
45x1+3
55x1+3
66x1+3
77x1+2
90x1+1
100x1+1
Clean Pull
77x3
90x3
100x3
110x3x3
Front Squats
55x5
66x5
77x5
90x3
100x3
110x3
Feb21
in kilo's
warmup
snatch
barx5
40x5
45x5
52.5x4
63x4
72x3 (2 catch and misses and 1 successful deep snatch)
77.5x1x3 (power snatches, cant catch the heavier weights deep, yet)
C&J
45x2+3
55x1+3
66x1+3
77.5x1+2
90x1+1
95x1+1
clean pull
80x3
90x3
100x3
110x3
front squat
66x5
77x5
90x3
100x3
110x3x5
Feb22
in kilo's
warmup
snatch
barx5
45x5
50x4
60x3
72x2
77.5x2 (one miss, my problem is not catching the bar far enough back)
C&J
50x2+3
67x1+3
78x1+2
90x2+1
95x1+1
snatch pull
95x3
105x3
Back squats
90x5
105x5
110x5
117x5
125x5
strecthing
Feb 23
warmup
in kilo's
snatch pulls
61x5
102x5
107x5
110x5
C&J
61x1+3
70x1+2
Cheap barbell collars broke :( so workout ended. Time to order a decent bar from Pendlay
Feb 25
in kilos
warmup
snatch
55x5
65x4
70x3
77x3
C&J
61x2+3
77x1+3
90x1+1
101x1+1
111x1+1 (PB by 1 kilo :))
front squats
61x5
101x5
111x3
stretches
March 1
in Kilo's
warmup
Snatch
50x4
60x3
65x3
71x3
76x3
C&J
61x1+3
70x1+3
76x1+3
91x1+1
101x1+1
front squats
61x3
91x3
101x3
111x3
stretches
march 7
in kilo's
warmup
snatch
40x3
50x3
60x3
65x3
72x3x4
C&J
60x1+3
66x1+3
77x1+3
90x1+3
100x3+1
Clean pulls
92.5x3
100x3
110x3
120x3
130x3x4
Squats
140x3
145x3
150x3x4
March 8
in Kilo's
warmup
snatch
52x6
60x6
65x6
52x3
C&J
52x1+3
66x1+3
77x1+3
90x1+1
100x1+1
Clean pulls
110x3
125x3
140x3
March 11
in kilos
warmup
snatch
54x4
60x3
66x4
72x3
C&J
61x1+3
70x1+3
77x1+3
90x1+1
100x1+1
Front Squats
91x3
101x3
115x3
I wanted to do more squats and pulls but only had an hour to spare
March 14
in kilo's
warmup
Snatch
50x4
55x3
61x3
65x3
71x2
77x1
Snatch pulls
91x3
110x3
130x3
C&J
61x2+3
70x1+3
77x1+3
90x1+1
95x1+1
101x1+1
Front squats
91x3
110x3
115x5
March 15th
in Kilo's
quick one this morning
Snatch
54x3
61x3
65x3
70x2
C&J
70x1+2
77x1+2
90x1+1
March 21
in KG's
warmup
snatch
50x4
55x4
63x3
70x3
77x3
C&J
61x1+3
70x1+3
77x1+3
83x1+3
95x1+2
106x1+1
front squats
104x3
110x3
116x3
Even though my training frequency has decreased, My technique is improving, I am getting
faster, more fluid, and comfortable. I would like to increase my training sessions to 4 a week but
spare time is rare right now.
March 26th
in kilo's
warmup
Snatch
54x4
61x3
70x3
77x2
C&J
61x1+3
70x1+3
77x1+3
89x1+3
105x1+1
had to cut er short :( no pulls or squats
March 28th
in Kilo's
warmup
snatch
54x4
61x3
70x3
77x3
84x2
C&J
61x1+3
70x1+3
77x1+3
86x1+3
96x1+2
cleans
106x2
snatch pulls
106x5
front squats
100x3
112x2
March 30
warmup
snatch
54x4
61x3
70x3
77x2
C&J
61x1+3
70x1+3
77x1+3
84x1+1
95x1+1
104x1+1
Back squats
112x5
134x5
166x2
April 2
Snatch
50x3
61x3
70x3
77x3
C&J
61x1+3
70x1+3
77x1+3
91x1+1
100x1+1
Front Squats
110x3
117x3
123x3
April 6
warmup
Snatch
54x4
61x3
70x3
77x3
C&J
66x1+3
77x1+3
94x1+1
May 5th (been a while)
warmup
snatch
54x4
61x3
68x3
72x2
C&J
61x1+3
70x1+3
78x1+3
84x1+2
94x1+1
snatch pull
94x5
front squats
90x3
100x3
May 9th
in Kilo's
warmup
Snatch
54x4
61x3
70x3
77x3
84x2
C&J
54x1+3
61x1+1
70x1+1
78x1+1
84x1+1
94x1+1
just a quick one
Been so busy with work training, I have been neglecting my weightlifting but I have a contest at
the end of June so I will be prioritizing now.
June 7th
warmup
snatch
54x4
61x3
70x3
77x3
C&J
61x1+3
77x1+3
84x2+2
94x1+1
cleans
94x1
97x2
squats
94x3
104x3
111x3
June 8th
warmup
snatch
54x4
61x3
70x3
77x3
84x1
C&J
61x1+3
77x1+3
84x1+1
94x1+1
104x1+1
back squats
111x5
120x5
130x5
June 10th
warmup
Jerk from standing position
61x3
70x3
77x3
84x3
94x3
104x1
111x1
118x1
125x1(press out 3/4 then miss)
High snatch pulls
94x3
June 11th
warmup
snatch
54x4
61x3
70x3
77x3
84x2
C&J
54x1+3
61x1+3
77x1+3
84x1+1
94x1+1
100x1+1
107x1+1
111x1+1
115x1+1
Snatch Pulls
94x5x3
June 12th
warmup
snatch
54x4
61x3
70x3
77x3
84x2
C&J
61x1+1
70x1+1
77x1+1
84x1+1
94x1+1
100x1+1
107x1+1
Cleans
107x2
Front Squats
107x3
115x3
125x3
June 15th
warmup
Snatch
61x4
70x3
77x3
84x2
C&J
70x1+3
84x1+3
94x1+1
105x1+1
111x1+1
118x1+1 (PB! It was solid and I felt like I could do more! yay)
Cleans
104x3
Back Squats
125x5
136x5
159x5
June 16th
warmup
Snatch
61x4
70x3
77x3
84x2(1 miss and second was a successful power snatch)
C&J
70x1+3
84x1+3
95x1+1
Clean pulls
104x3
Clean
95x1
Front Squats
95x3
104x3
111x3
June 18
(starting to feel the fatigue of my training load)
warmup
Snatch
54x4
61x3
70x3
77x2
C&J
61x1+3
77x1+2
84x1+1
Snatch pulls
94x3x3
Cleans
94x1
Back squats
125x3
136x3
145x3
June 20th 2009
saw chiropractor for adjustment yesterday
warmup
Snatch
50x3
60x3
70x3
80x3
87x3
92x2(PB! ) I made the first one clean and the second one I caught in front so I dropped
the 2nd one.
C&J
60x1+2
70x1+2
80x1+2
90x1+2
100x1+1
110x1+1
115xmiss (caught it to far in front)
Cleans
90x1
Front Squats
60x3
70x3
80x3
90x3
100x3
110x3x5
Jan 21st
(tapering down load this week for saturday comp.)
warmup
Snatch
54x3
61x3
70x3
77x3
C&J
61x1+2
70x1+2
77x1+2
84x1+2
94x1+2
101x1+1
Cleans
101x2
Squats
125x5
134x5
141x3
weighed 96KG's
June 22/2009
half hour of massage on my legs.
I weighed 94.6 Kg's today.
June 23/2009
I weighed in at 94.6KG
warmup
Snatch
54x3
61x3
70x3
77x3
C&J
61x1+2
70x1+2
77x1+2
84x1+2
95x1+2
Cleans
95x1
Front Squats
95x3
101x3
104x3
June 25th (2 days out of comp)
I weigh 93.8 KG (yay I made weight!)
warmup
Snatch
54x3
61x3
70x3
C&J
61x1+2
70x1+2
84x1+2
91x1+1
June 26th
30 min massage
I weigh 93.2 KG today
tomorrow is the Comp. I plan to make a 215kg total.
June 27th Competition I weighed 93.1KG
Snatch
warmup
40x4
50x3
60x3
70x3
80x1
85x1
87.5x1
platform
90x1
93x1
95xmiss (caught it to far forward)
C&J
warmup
40x1+3
50x1+3
60x1+3
70x1+2
80x1+2
90x1+1
100x1+1
102.5x1+1
105x1+1
Platform
110x1+1
115x1+1
120x1+1
so 213KG total with 2 new PR's !!!!
I did not make the 215 I had hoped but at least I improved. I got silver.
http://youtu.be/DDh40KDqq3s
July 1st (back at it for the next comp on Aug 22)
I weighed in at 94.4kg today
warmup
Snatch
50x4
61x3
70x3
77x3
84x2 (one was a powersnatch)
C&J
70x1+3
84x1+2
95x1+1
104x1+1
118xpull and missed the clean
111x1+1
Snatch pulls
95x3
100x3
104x3
Cleans
104x1
Back Squats
126x5
145x3
166x3
July 5th 2009
weight is 96.5kgs
warmup
snatch
61x4
70x3
77x3
84x4
93x2 (one good snatch, one miss)
84x1 (miss)
C&J
84x1+3
95x1+2
104x1+1
111x1+1
cleans
111x1
front squats
111x3
118x3
125x3
July 7th/09
I weigh 95.6KG's
warmup
Snatch
54x4
61x3
70x3
77x3
C&J
77x1+3
84x1+2
95x1+1
104x1+1
Clean Pulls
125x3x3
Cleans
95x1
Back Squats
125x3
141x3
165x3
Thanks for the encouragement Sjaak
July 8th
I weigh 94.8 KG
Warmup
Snatch
54x4
61x3
70x3
77x3
84x2(one miss, one good snatch)
C&J
70x1+2
84x1+2
95x1+1
104x1+1
111x1+1
Snatch pulls
101x3x3
July 11th 2009
I weigh 94.8KG
Warm up
Snatch
54x3
68x3
77x2
84x2
89x1
93x pull
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1 (new PR!!
Clean pulls
135x3x3
Cleans
95x1
Back Squats
135x5
148x5
166x3
July 13/09
I weigh 94.2KG
warmup
snatch
54x4
61x3
70x3
77x2
C&J
77x1+1
95x1+2
104x1+2
111x1+1
Snatch pulls
104x3x3
power clean
104x1
front squats
111x3
118x3
125x3
shoulders were sore the last few days
July 19th
I weigh in at 96.2kg
warmup
Snatch
61x4
70x3
77x3
84x2
91x1(kinda sloppy)
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
Snatch pulls
104x3x2
Front squats
111x3
118x3
125x3
July 20th
I weigh 94.2kg
warmup
snatch
54x3
61x3
70x3
77x2
84x1
89x1
93xpull
C&J
84x1+2
95x1+1
104x1+1
111x2+1
Clean pulls
135x3x3
July 21st
weight=95.2KG
Warmup
Snatch
54x3
61x3
70x3
77x2
84x2(one good, one miss)
C&J
84x1+2
95x1+1
104x1+1
111x1+1
clean pull
118x1
Snatch pulls
125x3x3
Back Squats
135x3
156x3
165x2
July 28th
I weighed in at 93.8 at the begining of the workout and because of the heat I weighed 93.2KG at
the end of the workout even though I drank 1.5L of water during the w/o.
warmup
Snatch
61x3
70x3
77x3
84x2
89x1
94.3x1 (PB)
99x1(miss)
C&J
84x1+2
95x1+2
104x1+1
111x1+1
118x1+1
Clean Pulls
148x3x3
July 29th
I weigh 93.2KG
warmup
Snatch
54x4
61x3
70x3
77x3
84x2
91x1
94xmiss
C&J
84x1+2
95x1+2
104x1+1
111x1+1
118x1+1
125xmiss the clean
Snatch pulls
125x3x3
Cleans
95x1
Back Squats
125x5
147x3
166x3
Aug 5th
I weigh 95.6 KG
warmup
Snatch
61x3
70x3
77x3
84x2
93x1
97x3(2 misses, 1 good one ! yippey PR!
100x(2 misses, got under it, just didnt catch it right :( )
C&J
95x1+2
104x1+1
111x1+1
118x1+1
Cleans
118x1
Front squats
118x3
125x2
All my Olympic training is posted on here, I started in December of '08. If you see gaps of time
without work outs, it is because I missed days.
Aug 5th
I weigh 95 KG's and I am 5'9" tall
Snatch
54x4
61x3
70x3
77x3
84x2
C&J
84x1+1
95x1+1
104x1+1
111x1+1
I am away on holidays now so I cant go as heavy since I cannot drop weights at this fitness
center I am training at.
Aug7th
warmup
Snatch
52x4
61x3
70x3
79x3
C&J
79x1+2
92x1+2
104x1+2
111x1+1
Clean pulls
143x3x3
Back Squats
143x3
165x3
175x3
184x3
Aug 8th
warmup
Snatch
52x4
61x3
70x3
C&J
79x1+2
92x1+2
104x1+1
Snatch Pulls
125x3x3
Front Squats
111x3
125x3
138x3
Aug 9th
warmup
Snatch
52x4
61x3
70x3
79x3
C&J
79x1+2
92x1+2
104x1+2
111x1+1
Clean pulls
135x3x3
Clean deadlifts with shrug
184x3x3
Front Squats
102x5
111x5
125x3
Aug 11th
warmup
Snatch
52x4
61x3
70x3
79x3
C&J
79x1+2
92x1+2
104x1+2
111x1+1
Snatch Pulls
104x5
111x5
120x5
Back Squats
102x5
134x5
143x3
152x3
161x3
Aug 13th
warmup
Snatch
54x4
61x3
70x3
C&J
77x1+1
95x1+2
104x1+2
Snatch pulls
104x3x3
front squats
111x3
118x3
125x3
Aug14th
warmup
Snatch
54x4
61x3
70x3
77x2
C&J
77x1+1
95x1+2
104x1+2
111x1+1
front squats
100x5
110x5
115x5
Aug 15th, back home so I can go heavy again with my bumpers:)
I weighed in at 96.6KG's. Uh-oh I have to be 94KG for next Sat comp Aug 22nd.
warmup
Snatch
61x3
70x3
77x2
84x1
89x1
93x1
97x1
100x1 (PR! yah )
104xmiss (got under it but did not catch it right)
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+1 (PR! whohoo
SO I totaled 230KG! lets hope I can repeat or do better next sat at the ogopogo meet in Kelowna
BC.
mmmhhh I remember doing 585 lbs for a few reps when I was 16. I would mainly do reps with
with 415-505.
Aug 16th
I weigh 98Kg's what the heck? how did I gain, I started dieting?
warmup
Snatch
54x4
61x3
70x3
77x1
too tired and sore from yesterday, I quit for the day. try again in a day or so.
Aug 18th
I weigh 97 KG's
still tired and a little sore
warmup
Snatch
61x4
70x3
77x3
C&J
77x1+2
84x1+2
95x1+1
104x1+1
Squats
125x5
148x3
167x3
Aug 22nd Competition day.
I weighed in at 93.22Kg's
warmup
snatch
1st-93KG-good
2nd-97KG-good
3rd-101KG-good(pr)
C&J
1st-123KG-good
2nd-128KG-good
3rd-133KG-good (pr)
Total-234 KG silver
Aug 28th
I weigh 95.2 KG's
warmup
Snatch
54x3
61x3
75x3
84x2
89x1
95x1
100x1
C&J
95x1+2
104x1+1
111x1+1
118x1+1
125x1+1
134xmiss
Aug 29th
weight=95.3 KG's
warmup
Snatch
54x3
61x3
70x3
77x2
84x2
C&J
84x1+2
95x1+1
104x1+1
111xmiss
111x1+1
Cleans
111x1
front squats
111x3
118x3
125x2
Aug 30th
weight=95.6KG's
warmup
Snatch
54x3
61x3
70x3
77x2
84x2
C&J
84x1+2
95x1+1
104x1+1
111x1+1
Snatch Pulls
104x3
111x3
118x3
Cleans
95x1
Squats
125x3
140x3
163x2
Aug 31st
weight 95.2KG's
Snatch
54x3
61x3
70x3
77x3
84x2
95x1
100x2 misses
C&J
100xmiss
100x1+1
111x1+1
118x1+1
125xmissx2
cleans
95x1
front squats
111x3
118x3
125x2
134x2
141x1
148x1
155x1 (PR front squat)
Sept 1st
warmup
snatch
61x3
70x3
77x3
84x1
87xmiss
87x1
89x1
91x1
93x1
95x1
98xmiss
C&J
84x1+2
95x1+2
104x1+1
111x1+1
118xmiss
118x1+1
120x1+1
Sept 3rd
warmup
snatch
50x3
61x3
70x3
77x3
84x1
89x1
91x1
93x2 misses
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x2 misses
I think I am a bit fatigued from going heavy lately and riding my bike to work.
Sept 5th
weight= 96.6KG
warmup
snatch
61x3
70x3
77x2
84x1
89x1
91x2 one miss and one good
93x1
95x2 misses
C&J
95x1+2
104x1+1
111x1+1
118x1+1
123x1+1
cleans
123x1
front squats
123x3
135x3
145x2
Sept 9th
weight=96KG's
warmup
snatch
54x3
61x3
70x3
77x2
84x1
89x1
93x1
95x1
97x1
100x1
102xmiss
102x1 (PR!)
C&J
95x1+2
104x1+1
111x1+1
118x1+1
125x2 misses
Sept 10th/09
warmup
weight-96.4kg
Snatch
61x3
70x3
77x3
84x1
89x2-1 good, 1miss
91x2-1 good, 1 miss
93x2 misses
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
120x1+1
125x2 misses
Clean pulls
135x3
140x3
148x3
Front Squats
125x3
134x3
148x2
Sept 11/09
warmup
snatch
52x4
62x3
70x3
75x3
power Clean&Jerk
84x1+3
91x1+3
103x1+2
clean pulls
143x3x3
Back squats
103x3
143x3
165x3
Sept14
weight-97KG
warmup
Snatch
61x3
70x3
77x2
84x2
89x1
93x1
95x1
97x3 misses
C&J
95x1+2
104x1+1
111xmiss
111x1+1
118x1+1
123xmiss
123x1+1
Sept 15
weight-96.4KG
warmup
snatch
61x3
70x3
77x2
84x2(one miss)
89x1
93x1
95xmiss
C&J
95x1+1
104x1+1
111x1+1
Sept 21-just a quick light workout.
warmup
powersnatch
52x4
62x3
70x3
power clean and jerk
84x1+3
93x1+2
102x1+1
clean pulls
125x3
front squats
102x3
125x3
130x3
Oct 09/09
took a bit of a break due to a long hunting trip.
warmup
powersnatch
52x4
62x3
70x3
power clean and jerk
84x1+3
93x1+2
102x1+1
front squats
102x3
125x3
130x3
OCT 10
another light quick one at the gym at work. (no bumpers)
warmup
powersnatch
52x4
62x3
70x3
power clean and jerk
84x1+3
93x1+2
102x1+1
front squats
102x3
125x3
130x3
Oct 12/09
weight-93KG
warmup
Snatch
54x3
61x3
70x3
77x2
84x1
89x1
93x1
98x1
C&J
84x1+3
95x1+2
104x1+1
111xmiss
111xmiss
(foot was slipping on dusty platform so cleaned it off and wouldnt you know)
111x1+1
OCT 13
Snatch
54x3
61x3
70x2
77x2
84x1
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
OCT 15
weight=95kg
warmup
Snatch
54x3
61x3
70x3
77x3
84x1
89x1
95x1
99x3 misses (too big of a jump/mental block)
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x3 misses(too big of a jump and mental block)
Oct 16
only had 10mns for a workout today, no rests just weight changes
Snatch
61x3
70x2
77x2
C&J
77x1+1
95x1+1
104x1+1
111x1+1
OCT 17/09
warmup
Snatch
61x3
70x3
77x2
84x1
95x1
97x2 misses
C&J
95x1+1
101x1+1
111x1+1
118x1+1
120x1+1
OCT 18
warmup
Snatch
61x3
70x2
77x2
84x1
89x1
95xmiss 2x
C&J
84x1+2
95x1+1
104x1+1
111x1+1
Clean Pulls
125x3
140x3
148x3
OCT 20
warmup
Snatch
61x3
70x3
7x2
84x1
89x1
95x1
97x1
ripped a callous bad! :(
could not grip the bar w/o straps so went to clean pulls with straps
Clean Pulls
125x3
136x3
142x3
148x3
Front Squats
111x3
125x3
134x3
141x3
148x2
Back Squats
148x3
156x3
166x3
OCT 27
weight-93.2KG's
warmup
Snatch
54x3
61x3
70x3
77x2
84x1
89x1
93x1
95x1
97x1
100x2 misses
C&J
95x2+2
104x1+1
111x1+1
118x1+1
123x1+1
127xmiss
Clean Pulls
134x3
141x3
148x3
Front Squats
125x3
130x3
133x3
Hi Kieth, I do have a club I belong to but it is an hour drive so I dont get out there much. I do
not have a lot of time so when I work out they are pretty simple workouts including the basics.
When I do have a bit more time I include pulls and squats and variate them. I like the Bulgarian
philosophy of just going heavy for snatches, c&j's, and front squats. I do find by including
pulls in my work outs I make strength gains. I try to work out 3-6x a week but during hunting
season(Sept-Dec) my weight training plays second fiddle.
Oct 28
weight-94.4KG
warmup
Snatch
54x3
61x3
70x3
77x3
84x1
89x1
93x1
95xmiss
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118xmiss
118x1+1
125x1+1
130xmiss
Clean Pulls
135x3
141x3
148x3
Front Squats
125x3
134x2
141x1
Oct 29
warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
95xmiss
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125xmiss
Oct 30
weight-94.4kg
Warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
95x1
98xmiss
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
Snatch Pulls
111x3x3
Front Squats
111x3
118x3
125x3
Nov2
weight-94.3KG
warmup
Snatch
61x3
70x3
77x2
84xmiss
84x1
89x1
93x1
98x1
100xmiss
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125xmiss
Clean pulls
135x3
141x3x2
Front Squats
125x3
134x3
141x2
Nov 3
weight-94.3KG
warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
98xmissx2
84x1
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
Snatch Pulls
104x3
111x3x3
Front Squats
111x3
125x3
my workouts take 1.25 hours if just doing Snatch and C&J
if doing pulls and squats as well-1.5-2 hours
Nov 4/09
warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
98x2 misses
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
Nov 5/09
warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
98x1
100x2 misses( got the bar up to my chin but had trouble getting under it, I need to learn/
develop speed to get down low, fast. My snatches are basically powersnatches)
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x2 misses(just not firing right, could not get under it)
Clean Pulls
135x3
141x3
148x3
Front Squats
125x3
134x3
141x2
Nov6/09
warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
98x1
100x2 misses( was not fast enough under the bar)
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x2 misses, could not catch the clean properly
Front Squats
118x3
125x3
134x3
Nov 7/09
warmup
Snatch
50x3
60x3
70x3
80x3
90x2
95x1
100x1
105x1 new PR!
110x2 misses, almost had it, just need to work on speed and bar placement.
C&J
80x1+2
90x1+1
100x1+1
110x1+1
120x1+1
125x1+1
130x1+1
135x1+1 ):wlfternew PR
140x2 misses
Clean Pulls
140x3
145x3
150x3
Front Squats
120x3
125x3
130x3
Nov12
warmup
Snatch
61x3
70x3
77x3
84x2(one miss)
93x2(one miss)
98x2(one miss)
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+press out jerk
CLean Pulls
141x3
148x3x2
Front Squats
125x3
130x3
134x3
Nov13
weight-96KG
warmup
Snatch
61x3
70x3
77x3
84x1
93x1
98x1
100x1
104xmiss
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
Nov14
warmup
Snatch
61x3
70x3
77x3
84x1
95x1
100x1
104x1
109xmiss
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
Snatch Pulls
111x3x2
Front Squats
111x3
NOV 15
warmup
Snatch
61x3
70x3
77x3
84x1
95x1
100x1
104xmiss
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+miss
134x1+1
139xmiss(almost, just had to finish the pull so I could catch it higher on my shoulders.)
CLean Pulls
141x3
148x3x2
Back Squats
136x5
166x3
175x3
Nov 16
warmup
power Snatch
61x3x2
power clean and jerk
61x1+5
84x1+2
100x1+1
deadlifts
225x5
315x5x2
Front Squats
100x5
125x3
135x3
140x3
Back Squats
143x5
166x3
175x3
Nov18
warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
Nov 19 th
weight-96KG
Snatch
61x3
70x3
77x3
84x1
93x1
98x1
100x1
104x2 (one miss)
106x2 misses
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+1
135xmiss
Clean Pulls
141x3x2
Front Squats
125x3
130x3
135x3
Nov 20
warmup
Snatch
61x3
70x3
77x3
84x1
93x1
100x2misses
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+miss
Snatch Pulls
111x3x3
Front Squats
118x3
125x3x2
Nov 27
weight=94KG
warmup
snatch
61x3
70x3
77x2
84x1
89x1
93x1
C&J
84x1+2
95x1+1
104x1+1
111x1+1
118xmiss
118x1+1
125x1+1
power clean
95x1
front squats
111x3
118x3
125x3
Nov 28
warmup
Snatch
60x3
70x3
80x2
90x1
95x1
100x1
105x1
110x3 misses(almost got it twice but foot slipped)
C&J
70x1+2
80x1+2
90x1+1
100x1+1
110x1+1
120x1+1
127x1+1
135x1+1
140x1+1 (New PR!)
145xmiss
Clean pulls
160x3
165x3
175x3
Nov 29th
warmup
Snatch
61x3
70x3
77x3
84x2
89x1
93xmiss
C&J
84x1+1
95x1+1
104x1+1
111x1+1
Snatch Pulls
111x3x3
Cleans
111x1
Front Squats
111x3
118x3
125x3
(I was sore,slow, and tired from yesterdays workout so I could not go that heavy)
Dec 1
warmup
Snatch
61x3
70x3
Powerclean & Jerk
102x1+2
111x1+1
Deadlifts
142x3
165x1
(no chalk, could not grip)
Front Squats
102x3
111x3
125x3
Back Squats
142x3
165x3
175x3
Dec 3
weight=94.3
Warmup
Snatch
61x3
70x3
77x2
84x1
89x1
95x1
100x1
104xmiss (caught it wrong but it felt light)
109x1 new PR!
113xmiss-too big a jump
111xmiss too tired :(
C&J
102x1+1
111x1+1
118x1+1
125x1+1
134x1+1
139x1+1
143x2 misses (could not rack it far enough back on my shoulders)-need to get deeper quicker.
Dec 4/09
warmup
Snatch
61x3
70x3
77x2
84x1
89x1
95x1
100x1
104x1
109xmiss
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+1
135xmiss
Clean Pulls
141x3
148x3
155x3
Front Squats
125x3
135x3
141x2
Dec 5
I was really tired and stiff today from the last two heavy lifting days
warmup
Snatch
61x3
70x3
77x3
84x1
89x1
93x1
C&J
84x1+2
95x1+1
104x1+1
111xmiss-too tired today
Snatch pull
111x1
Dec 7
warmup
Snatch
61x3
70x3
77x3
84x1
95xmiss-felt light though(too big of a jump)
100x2 (1 miss)
104xmiss
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+1
Snatch Pulls
104x3
111x3
Power clean
111x1
Front Squats
111x3
118x3
125x3
(I felt fatigued/light headed in my last two workouts, I wonder if I am getting run down)
Dec 8
weight=94KG
warmup
snatch
61x3
70x3
77x2
84x1
89x1
95x1
100x1
104x1
106x1
111x2 misses (too big a jump)
C&J
95x1+1
104x1+1
111x1+1
118x1+1
power clean
95x1
Front Squats
111x3
1118x3
125x3
Hi Sean, I have been training hard this year but have had some time periods where I was too
busy to train but I wish I could have.
I am a part of the Semi Weightlifting club in Surrey(coach-Dieter Stamm), but since I live in
Abbotsford and work shift work, I train in a barn gym in Abbotsford a buddy and I made. We
have some old Mav Rick and Polish bumbper plates, platform, and squat rack.
I do have a video camera but lack the technical skills to create a video and upload it. I have a
friend who does it for me but he is swamped right now, the only video I have up is the one from
my first Comp Jan 31/09 where I totaled 200 KG. I am happy with the progress I have made so
far but I am not satisfied. The BC championships are on Dec 19th/09 and my goal is to total at
least 248KG to qualify for the nationals (94 class). I have done this in training a few times in the
recent weeks so I hope I can bring my A game to the BC championships.
Dec 9/09
warmup
Snatch
61x3
70x3
77x2
84x1
89x1
95x1
100x1
104xmiss
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+1
134x1+1
139xmiss(racked the clean to far forward, was not quick enough under the bar)
Front squats
111x3
118x3
125x3
Dec 10
warmup
Snatch
53x3
61x3
70x3
Snatch Pulls
111x3
120x3x2
Clean Pulls
143x3x2
Power Clean
102x1
Front squats
111x3
120x3
125x3
134x3
Back Squats
143x3
156x3
165x3
Dec13
I felt stiff, slow, and weaker today. My technique was not there as well. I wonder if it is from
missing two days a row or something else?
Warmup
Snatch
61x3
70x3
77x2
84x1
89x1
95x1
100x1
104xmiss
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+sloppy jerk
Dec 14
warmup
Snatch
61x3
70x3
77x1
84x1
89x1
95x2(one miss)
100x1
104x1
95x1
C&J
95xmiss???
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
130x1+1
Front Squats
111x3
118x3
125x3
Dec 15
warmup
Snatch
61x3
70x3
77x3
84x2
89x1
95x1
100x1
95x1
C&J
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
Power clean
95x1
Front Squats
111x3
118x3
125x2
Dec 16/09-tapering down for comp on saturday.
warmup
Snatch
61x3
70x3
77x3
84x2
C&J
84x1+2
95x1+1
104x1+1
111x1+1
power clean
95x1
front squats
95x3
104x3
111x2
Dec 17th-tapering down to 75% today for comp on Sat.
weight-94.2KG
warmup
54x4
61x3
70x3
77x3
84x1
C&J
61x1+2
77x1+2
84x1+1
89x1+1
95x1+1
100x1+1
104x1+1
Front Squats
95x3
104x3
111x2
Dec 18/09
Day before comp, only going to 70%
warmup
weight-93.4KG's
Snatch
54x3
61x3
70x3
77x2
C&J
77x1+2
84x1+1
95x1+1
104x1+1
30 min massage.
Competition day
Dec 19/09- BC Championships
weight-93.3KG
Snatch
attempt 1-105KG-good
2-109KG-good
3-113Kg-no lift
C&J att 1-135kg-good
2-139kg-good
3-142kg-no lift
Total-248KG.
I am happy I qualified for nationals with the total but disappointed that I did not make new Pr's.
I did get silver in the 94Kg class though.
So now I will be training for the National Championships that take place in May.
Dec 20/09
warmup
snatch
61x3 (one miss)
70x3
77x3
84x1
89x1
started feeling sick/light headed
97xmiss
not feeling well. Called it a day.
Dec 21/09
work out at work gym so no dropping the metal plates :(
power snatch
54x3
61x3
66x3x2
Power clean and jerk
84x1+3
102x1+2
Front Squats
102x3
111x3
123x3
130x3
Back Squats
140x3
152x3
165x3
175x3
152x5x2
Dec 22-at the work gym again-no bumpers
warmup
snatch pulls
62x3
85x3
102x3
111x3
125x3
130x3
143x3
Clean Pulls
152x3
165x3
175x3
Clean deads
184x3
193x5
Dec 24th
warmup
snatch
61x3
70x3
77x3
84x2
89x1
93x1
97x1x5 (one miss)
84x1x3
C&J
84x1+3
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
power clean
111x1
front squats
111x3
118x3
125x3
134x2
Dec 26th
warmup
Snatch
54x3
61x3
70x3
77x2
84x1
89x1
93x1
C&J
84x1+2
95x1+1
104x1+1
111x1+1
Dec 27/09
warmup
Snatch
61x3+1OHS
70x3+1OHS
77x3
84x2
89x1
93x2(one miss)
98x1
100x1
C&J
84x2+2
95x1+1
104x1+1
111x1+1
118x1+1
125x1+1
125x1 pull
Power Clean
95x1
Front Squats
125x3
134x3
141x3
Dec 28th-light week then next monday starting 20 week cycle for Nationals
warmup
snatch
40x3,45x3,50x3,55x3,60x3,65x3,71x1,77x1x4
C&J
50x3,56x3,63x3,70x3,77x3,84x3,90x1,100x1x4
Back Squats
110x3,120x3,140x3,150x3,160x2x2
Dec 29th
weight-94KG
Warmup
High Hang Snatch + 1 drop snatch after last rep.
40x3+1, 45x3+1, 50x3+1, 55x3+1, 60x3+1, 65x3+1, 71x3+1, 77x1x4+1
C&J
50x3, 56x3, 63x3, 70x3, 77x3, 84x3, 90x1, 100x1x4
Front Squats
95x3, 104x3, 111x3, 118x3, 125x3, 134x2x2
I was actually really tired after this work out, even though I was only going to 70% on the
snatch and C&J, and 85% on fronts. It must be the increase in rep volume.
Dec 30/09
weight-94.2kg
warmup
Snatch
43x3,46x3,50x3,55x3,60x3,65x3,71x1,77x1x4
C&J
54x3,56x3,63x3,70x3,77x3,84x3,90x1,100x1x4
Back Squats
111x3,120x3,141x3,150x3,160x2x2
Jan1/10
Warmup
High Hang Snatch
43x3, 45x3, 50x3, 55x3, 60x3, 65x3, 71x3, 77x1x4
C&J
54x3, 56x3, 63x3, 70x3, 77x3, 84x3, 90x1, 100x1x4
Front Squats
100x3, 111x3, 118x3, 125x3, 134x2x2
Jan 2/10
Warmup
Snatch
40x3, 45x3, 50x3, 55x3, 60x3, 65x3, 71x3, 77x1x4
C&J
50x3, 56x3, 60x3, 65x3,70x3, 77x3, 84x3, 90x1, 100x1x4
Power clean and jerk
100x1
Back Squats
100x3, 120x3, 140x3, 160x2x2
I will not be posting every workout from now on but I will post highlights/Pr's,comps, vids, etc.
along the way. Cheers.
Haha, well I have been training 6x a week about 2 hours a day. I am very fatigued and the
load/volume/intensity is quite tough. I have not been able to make a 90% sntch/C&J lift since
I started this program. I miss about half of my 85% snatches due to fatigue of clean/snatch
deads/pulls and big load of back squats. I have a comp coming up in Feb.
Jan 31/10
I am feeling a bit stronger these days, snatch pulls with 117kg are up past my nips for 3 reps
and clean pulls with 156kg are up past my belly button. Today I went for a back squat PR and I
made 222kg for 1. My buddy was there so he snapped a pic of me doing 215kg:
As a matter of fact I made it out to Semi today and made a 120kg snatch PR!
we were doing 90x1x5 w/ snatches and I thought I should try some PR's so I made 110,115,then
120 on my second attempt, almost nailed the 125kg. Things are looking good right now.
Yesterday did snatch pulls with 130x3x5, every one of them was at my nipples or higher, Soon
there will be a 130 snatch
Today did clean pulls with 149x3x5 everyone of them was above my belly button, I smell a 149
clean soon....
257 total 2 93.3KG silver, 14 weeks until Nationals.
I thought I had the 119kg clean and jerk but upon video review I see why I got 2 reds.
I was happy with the 147 clean but I fooled around with the hand placement too much so I got
reds before I actually did my jerk.
Btw my camera died so that is why I had pictures in there.
2010-03-10
Had a good work out today, I am weighing 93.3KG today.
some highlights of todays training:
power cleans-125kgx2x4
Jerks-135x2x4 (the first 3 sets i just did singles but the last one was a double, i find it hard on
the hands and body to catch that weight repeatedly in the rack position)
Front squats-162x1x4
I weigh 94 today.
Today I had a good session I clean and jerked 145( a new PR) then I Cleaned 149Kg's but just
barely missed the jerk due to the heavy jerks I did yesterday(successful up to152kg and a near
complete 160Kg jerk). Then I almost made a 154kg clean, I got low enough but caught the bar
too far forward on my front delts and the bar slid off.next time.
April 9-@93KG
Today was a tough workout, I started with C&J worked up to 90%(135kg) after doing 5 sets
of 85% then could not make 95%(142KG) Then I had to do pulls but I was so fried I could not
do pulls with 80% of my C&J so on to clean deads. I did most of my work with 90%-5 sets of
doubles with 201KG, then I tried some Prs- I did clean deads with 222KG then 234KG (new pR
clean dead) I still had more in me for the clean deads but I ran out of time and bar space. Next
time I will see what I can max out at.
So I competed in Quebec on May 22nd in the National Championships. I weighed in @ 91.05 kg
and I totaled 270kg for 5th place.
Here where my lifts:
snatch
115
120x
120
C&J
145
150
155x
I weighed in at 92.6 kg, my lifts went as follows:
snatch-
117x
117
122 (new PR by 2kg's)
C&J
147
151x
152x
Total-269KG- 3rd place.
Dont know why I couldnt rack these cleans at the bottom, must be a technique flaw or
something.
I just made a couple of new PR's on July 5th:
Power Clean: 145KG (almost got 150KG)
Front Squat: 185KG (almost got 190KG)
Just made a new Snatch PR last night during training -125KG on the second attempt. I then tried
130KG and caught it at the bottom but it was a bit far forward and lost it. Video to come....
@ Kaptan Kayak-My training is a secret :) usually 6 days a week 2-3hrs a day.
Today during squats in training my 90% doubles were feeling a little light so I decided to go for a
new Pr. I made 230Kg, an 8kg improvement.
Just had another comp on the 14th of Aug. I was disappointed that I did not lay down the 125
snatch in comp and that I sucked at C&J's but oh well I got Gold even though I was not happy
with my technique or strength that day. Could have been the traveling the day of the comp or
not enough sleep, whatever the case, no excuses here it is:
It's funny how I clean and jerk as much as you do, but you front squat more than I back
squat.
The guy I train with f squats 185 and c&j's 150 as well. You might have a better technique or
carryover in the C&J. I am naturally more of a strength guy then a Technician as well As I can
almost power clean as much as I can full clean. The other thing is I can actually power jerk more
than I can clean, I have power jerked 160 in training but have never cleaned it.
I also know of 2 guys who used to train in my club that could clean their max front squat. 160
kg's at the time
here is a snippit of training from 2 weeks ago:
Tues:
snatches up to 110kg(3 misses)
C&J- 50%x1+3, 60x1+3,70x1+1,80x1+1,(86%x1+1)6
squat-60x5,70x4,80x3,(86%x3)5
Wed:
press-50x5,60x5,70x4,80x3x2,87x2x5
snatch pull-50x3,60x3,70x3,80x3,87x3x6
Fsquat-50x5,60x4,70x4,80x3,87x2x6
Thurs:
clean 45x3,55x3,65x3,75x3,85x2x2,88x2x4
clean pull- 88x3x5,88x2x4,88x1x3
clean deads-65x3,75x3,80x3,85x3x2,88x2x5(206kg's)
Fri:
Jerks from rack-50x3,60x3,70x3,80x2,85x2,89x1x5(142.5Kg's)
power clean-50x3,60x3,70x3,80x2,85x2,89x1x5(134Kg's)
squat-55x5,65x5,75x4,85x2,89x2x4(196Kg's)
Sat:
snatch-50x3,60x3,70x3,80x2,85x2,90x1x5(112.5Kg's-I made all 5 of these, funny how I could
do that after this big week of training when I could not even snatch 110kg's at the beginning of
the week with 2 full days of rest doing "the system".)
snatch pulls-90x3x5
Fsquats-50x5,60x4,70x3,80x2,85x2,90x1x5(165Kg's)
recently I did a Front squat triple PR 165kgx3 and on Saturday Nov 28th I did a clean deadlift
with 245Kg.
Shaun- Last week every day we did jerks, for 3 days we did snatches, then jerks, then Fsquats,
and for the other 3 days we did C&J, snatch pulls, then squats. 94%-88%
Here are some highlights of the last couple days of training:
Dec 6-
snatches up to 110kg for 5 singles, I made 3/5- The two I missed were from a sore shoulder
not being able to hold the bar overhead properly but definately got low enough, must have been
from all the jerks last week.
Squats up to 202.5kg for 3 doubles.
Dec 7
C&J up to 90%-135kg for 5 singles. I made all of them. then standing presses up to 90kg, then
Fsquats up to 90% of Clean for 4 triples. easy day.
dec 8
snatches up to 91%=114kg for 5 singles, made the first 2, caught then next 2 a little forward,
high pull on the last one
C&J up to 91%=136kg for 5 singles, made 4/5, caught the last one to far in front.
squats up to 91%=209Kg for 4 singles
Dec 18-BC championships
weigh in @ 93.5kg(on Sunday I was 98kg lol)
snatch
118 (with 1 second on the clock :)
123x
123x(too far out front)
C&J
147
151(PR by 1kg)
155(PR!)
Total-273 KG = Gold in 94kg category
Hey Oldgit, dont worry about it, there are some guys who have better snatch and C&J numbers
than me but backsquat less. I still have a lot of work to do in order to be a more effeciant lifter.
It takes a long time and everyone has different natural strengths. I have good pulling strength
but need to work on receiving the bar quicker and lower.
everyone is different I cant clean DL 245 like Justin but I have cleaned 172.5 with a 185 front
squat x1. my training partner used to be able to clean what ever he front squated for 3 reps
does that make him a weak squater or a strong cleaner ?
Had a pretty good session today Jan 3/11
squats-82%(188kg) 5 sets for 5 reps. It was not hard on my legs but more my lungs.
snatch-77%(96KG) for 10 singles
C&J-77%(120kg) for 8 singles
I made all the lifts :)
Jan 8/2011
Had a decent training session today
snatches- up to 120kg (made the second attempt), then gave 3 tries on the 125 but no dice. ON
the second attempt at 125 I got under it but didnt catch it right.
C&J-I made 140kg pretty easy then jumped to 150 but caught the clean wrong and it rolled off
my shoulders.
Clean deads-160x3,200x3,220x2,240x1, 250Kgx1 (new PR)
Feb 5/11 training
Snatch-60x3,75x3,90x2,100x1,110x1,115x1,120x1,125x2,127.5x2 misses
C&J-75x1+3,90x1+3,105x1+2,120x1+1,130x1+1,140x1+1,145x1+1,150x
Fsquat-70x3,90x3,110x3,130x3,150x1,160x2,180x
decided not to cut weight this meet and just see how I perform with out losing 3-4 kg's. I
weighed in @97.5
warmup snatch's
50x3,70x3,85x3,97x2,105x1,110x1, 115x1 117.5x1 platform 120x1,125x1,128x1 (new pr!)
warmup C&J's
70x1+3,85x1+3,105xmiss(what?) 125x1,135x1, 140x miss(what?) 140x1,145x2 misses( uh
oh) platform 148x1,152x1,156x miss
total-280 kg
Gold in 105 Category.
I dont know what went wrong with cleans? tired from new snatch pr? tired from 5 hour sleep and
long trip? but then why still a snatch PR? too rushed in warmups to regain composure/technique?
Regardless it still was a PR total and snatch.
@ Mathew- I power jerk because I am better at it then splitting and splitting torques my
shoulder.
Here are some recent training highlights from the past week:
Tuesday- snatches off blocks- a double with 110kg, then a triple with 105kg.
Thursday- cleans- 120kg for 3 triples, the 130kg for 2 doubles.
Friday- Power snatch- 100 for 2 sets of 4, 110kg for a double, then 105 for a triple.
Saturday- high hang snatch from hip- 2 sets of triples with 100kg.
Here was my comp on March 26th, not my best showing: 122 + 148 =270 @ 93.5
Highlight-pwr snatch from blocks 110x3
Highlight-160kg jerk
working on better starting position during pulls(higher hips) so I dont push the bar around my
knees, it feels very wierd, almost like I am falling forward.
Thanks Jim,I was noticing that about the bar path as well. I will try to push the knees back and
pull the bar towards me more but I will have to figure out what to do when the bar is over my
knees to keep the path closer to me.
The day before I tried starting with my hips higher but it felt like I was falling forward and the
bar path still was going away from my once I got it over my knees, I think it has something to
do with bringing my hips towards the bar too early.
I made the jump because I only had one more single left to do but I was so gasses from doing 2
doubles with 135. Usually I never make 145 unless it is on a comp day during warmups or on the
platform for my first lift. So the fact that I made 145 after 2 doubles with 135 is a positive for
me. You think I could do 170 right now? How do you figure?
Quote
I think it has something to do with bringing my hips towards the bar too early.
Yes it does.
Quote
I made the jump because I only had one more single left to do but I was so gasses from
doing 2 doubles with 135. Usually I never make 145 unless it is on a comp day during
warmups or on the platform for my first lift. So the fact that I made 145 after 2 doubles
with 135 is a positive for me.
I see. Great job with the 145 then. In that case perhaps you should have attempted 147.5
instead of 150.
Quote
You think I could do 170 right now? How do you figure?
I figure that by the way you miss your heavy cleans and by how our strength numbers compare.
My best power clean is 140, front squat 185, back squat 227.5, best c&j 170. I realize everyone
is different, but you have much untapped ability.
P.S. start believing!
Ya, I am starting to figure that out now Jim. A lot has to do with making sure I have the proper
starting position.
May 7
good training session today:
snatch 120 for a double, then 125 for a single, attempted 130 but caught it just out front. It did
not feel heavy, it was a positioning issue.
C&J doubles with 130, then a single with 140, and 150. It is rare that I make 150 in training so I
was happy to make that.
Highlights from may 14/2011
power snatch - 100x2,110x2,115x1,120x1(caught below parallel), 110x2
jerks, 140x2,150x2,160x1
Well since a long layoff due to a muscle tear in my last comp in May 2011,I am back training
again. I recently did a comp @ 89.1kg's and did a 115kg/140kg for a 255kg total. Now I am
up to 93 Kg's and this week and training did 110kg hang snatch after doing 105 for a double,
2 single C&J's with 140kg after a double with 130kg, 160kg fsquat for a double, and a 115kg
snatch after 2 doubles with 110kg.
Highlights from March 10/2012
front squat 2 doubles with 160kg, 2 singles with 170kg.
March 12/2012
snatch up to 118kg, power clean and jerk-2 doubles with 130kg, single with 135kg
Thanks Shaun. Yah I did some training but I could not do anything with weight involving my legs
though, just body weight stuff.
March 13 highlights
power snatch doubles up to 109KG
push press triples up to 125KG
March 14
clean and jerk doubles up to 133, singles up to 150KG
March 19/2012
feeling real sore, tired, and stiff. Managed to snatch up to 115kg and C&J 145KG
March 20th
power snatched doubles up to 113kg, push pressed 125kg for 4 triples and 132kg for a double.
Front squats up to 150 for triples and up to 170kg for doubles.
March 23/2012
power clean and jerks
140x2,145kgx2, and 150kgx1:
March 24/2012
snatch and C&J test day 1 week out of comp.
Snatch to 136kg, C&J to 160KG
Western Canadian Championships March 31/2012
Bronze w/ a 293kg Total @ 97.9Kg body weight. PR Total and PR C&J (165kg)
Video from Western Canadian Championships:
May23
Today I actually made a 301Kg total in training 134kg snatch and 167kg clean and jerk:
June 2-2012 -Canadian Nationals
Unfortunately I did not make my PR lifts :(
Snatch
128x,128,131x
C&J
161,167x,167x
289kg Total @ 93.3kg
June 15 2012 highlights
hang clean- 140kg for a double
June 16 2012 highlights
Power snatch- 115kg for a double
June 24th training highlights:
2 Front squats + 1 Jerk- worked up to 160kg.
power snatches off blocks-110kg for 2 triples. 115kg for a double.
June 30th comp, weighed 95.8
snatches were 129, 134x,137x
C&J were 161,166x,166x,
http://youtu.be/08gXzZ0EUCM
upset I did not make more attempts :( I was catching the bar too far forward.
I agree with you guys, how can I fix this though? Hips higher during the start? I notice if I start
with higher hips the bar meets my thighs higher up but then I feel I use more back during the
second pull then legs. If I start with a more upright torso it feels more comfortable and it feels
like I can really use my legs in the lift but the problem then is a exagerated bar path and I lose it
out front.
I know I have way more in me as today I just front squated 200kg's in training:
https://www.youtube.com/watch?v=Om9loXw2LDY
Your persistence has carried you this far...
allow it to carry you farther.
You have made strides in getting the weight "back" already, keep doing.
Watch the last video again... on all three snatch attempts (during the pull) you shift your weight
back on your heals so much (too much?) that you actually lift your toes up and then you shift the
weight forward (too much!) onto the toes again and the heals come up. Get back on your heals
(stay "flat-footed") and stay there or at least shift to the toe less.
As good as you have gotten you are still a "beginner" to some extent from my perspective. You
still need more time to get it figured out, be the right kind of patient in that regard.
You will c&j 200 believe it and achieve it! Believe you CAN (c&j 200 ) and believe you can get
the technique/form figured out and you WILL do it!
Thanks again for the kind words Jim
December -15/2012 BC Championships
Snatch-125,130,135x (So close,just caught in front a tad)
Clean and Jerk- w/u to 140 then surprises happened and I had to jump right to my starting
attempt: 161,165,170 New PR!
Road to 300kg travelled!
1st place in -105kg class @ 98.5 (fat)
Your technique keeps looking better!
You look like you are "powering" all of them and then riding them down, you want to GET
UNDER them MORE and FASTER!
Thanks Jim, I dont know why but I have always been a power type puller instead of a get under
faster type lifter. I keep working on hang and block work to get under faster.
As for the Don Macauly video..... you better message this guy that video too, it looks like he
sweeps away:
Good observations. The 170 clean did crash down on me a bit. So that means I should be
able to do more right?
Yes. If you look at the cleans frame by frame you will see that you stand up and then "wait"
there while your arms bend and the bar continues to move up. Those split seconds that you
dwell there are split seconds you could be moving under the bar and then consequently lift
more. Once you fully stand up, it is time to immediately start moving under the bar.
Quote from: Justin Ott on Dec 20, 2012, 01:44 PM
Quote from: Jim Storch on Dec 18, 2012, 10:23 PM
Try this...
https://www.youtube.com/watch?v=5ZR2tolczAo
Your technique keeps looking better!
You look like you are "powering" all of them and then riding them down, you want to GET
UNDER them MORE and FASTER!
Thanks Jim, I dont know why but I have always been a power type puller instead of a get
under faster type lifter. I keep working on hang and block work to get under faster.
As for the Don Macauly video..... you better message this guy that video too, it looks like he
sweeps away: "ILYA ILIN" - Training, Clean and Jerk 240 kg
How good do you want to be? Nothing wrong with being a power type puller. Especially if you
can fully utilize it with a "get under it lightning fast" pull under.
Regarding Don Mc... not everything he says is wrong... LOL. The point of my posting it is... try
different things and see what you can use to your benefit.
2013-01-19 Training:
Power cleans up to 140x2,150x2*(missed 2nd one),140x2x4
Snatch Jump Pulls-120x5,125x5x4
Squats-180x5,190x5x2,200x5
Video of squats:
http://youtu.be/S8GuFeS_u2Q
Recent highlights:2013-01-25
Push Press 140x3
http://youtu.be/ehKxRVbYmrg
2013-02-02
Power Cleans
120x4, 125x4, 130x4, 140x3, 145x3, 145x3
2013-12-14
Finally a 300kg total as a 94kg lifter.
Snatch: 126,131,135kg
C&J: 160,165,169kgx
Total-300kg @93.3kg
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