Oly training: 11-04-2013

Today was my second time training in the local olympic weightlifting club. I really like this, I feared that I would be given a broomstick for six months before advancing to a barbell but luckily they don’t do that – of course the weight is still puny while I work on my technique. The good news is that I seem to pretty quickly get the hang of the technique.

I borrowed some weightlifting shoes today and do they make a difference, I almost hit bottom in the snatch – I expect to hit it next time.

One area I have to really focus on is keeping my feet narrow since I have a tendency to spread my feet wide which prevents me from going down as deep as necessary.

I have to do get used to the massive volume that is used in weightlifting, as you can see from today’s workout there is a ton of sets, I recorded 14 sets but I may have done more as I didn’t write them down until the end and may have forgotten a set or two.

Today’s training:

CongressTart Tracked a Workout for 1,797 pts Today

  • Walking:
    • 0:45:52.4 || 3.3 km || 13:43.1 min/km || flat (+58 pts)
  • Front Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 25 kg x 5 reps (+38 pts)
    • 30 kg x 5 reps (+41 pts)
    • 35 kg x 5 reps (+44 pts)
    • 40 kg x 5 reps (+48 pts)
  • Push Press:
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 20 kg x 5 reps (+26 pts)
    • 25 kg x 5 reps (+28 pts)
    • 30 kg x 5 reps (+31 pts)
    • 35 kg x 5 reps (+33 pts)
    • 40 kg x 5 reps (+36 pts)
  • Jerk:
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 20 kg x 1 reps (+14 pts)
    • 25 kg x 1 reps (+15 pts)
    • 30 kg x 1 reps (+17 pts)
    • 35 kg x 1 reps (+18 pts)
    • 40 kg x 1 reps (+19 pts)
  • Power Clean:
    • 30 kg x 5 reps (+31 pts)
    • 30 kg x 5 reps (+31 pts)
    • 30 kg x 5 reps (+31 pts)
    • 30 kg x 5 reps (+31 pts)
    • 30 kg x 5 reps (+31 pts)
  • Snatch Balance:
    • 20 kg x 3 reps (+25 pts)
    • 20 kg x 3 reps (+25 pts)
    • 25 kg x 3 reps (+27 pts)
    • 25 kg x 3 reps (+27 pts)
    • 25 kg x 3 reps (+27 pts)
    • 25 kg x 3 reps (+27 pts)
    • 25 kg x 3 reps (+27 pts)
    • 25 kg x 3 reps (+27 pts)
    • 25 kg x 3 reps (+27 pts)
    • 25 kg x 3 reps (+27 pts)
  • Spark Circuit (Bodyweight):
    • 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
    • 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
    • 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
    • 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)

Sunday Reading – the lazy edition

Like the headline says this is the lazy version as I haven’t made any summary of the links. That doesn’t mean that you shouldn’t read them.

Does it Hurt? by Mike Boyle

Starting Strength: Analyzing the Squat (PDF)

Filling in Your Knowledge Gaps

3 types of clients; how we coach them

What’s in a Toe Touch?

Nutrition:

The Myth of Willpower and “Eat Less, Move More”

Destroying FatWar Room Strategies to Maximize Fat Loss

New Uses For Creatine

Best Ways to Make Dieting Easier

The Best Diet In The World

_________________________________________

GUEST POST: Can CrossFit improve aerobic fitness and body composition?

My Philosospy of Strength

T-Spine Rx

Choosing Conventional or Sumo Based on Your Bone Structure

6 Tips for People Who Stand All Day

Arching versus Bracing

Power Clean Corrective Teaching Techniques

Nothing Beats Single-Leg Training

Quick and Easy Ways to Feel and Move Better: Installment 37

General vs. Specific Conditioning

Back from the dead as an olympic weightlifter

Its been a while since the last update as I was taking a break from lifting and got distracted by a game or two. Anyway, I am back and now with olympic weightlifting as a focus. For the next month or so I am going to combine the usual powerlifting training with oly as I am a trial member of the oly gym and that means once a week. The rest of the time I am planning on continuing with strength training.

As I am in-between programming at the moment I decided to try olympic weightlifting a try. I do this for a number of reasons. Chiefly among them is that I want to learn the lifts and the fact that there is a local weightlifting club is just perfect. The fact that its also more than half the cost of the commercial gym I am going to is also a big reason. That, and I have severely missed having competent people around and a trainer! I have a trainer now, well actually trainers.

Overall I am really fucking (thanks Ivyj) happy with my first OL day. I think I did pretty well in the different lifts and was able to quickly improve on the areas the trainer pointed out, naturally, I am not going to compete any time soon and the weights was light.

I was quite surprised to learn that they are doing bodyweight isolation ab work though. I am probably going to change some of those because I am not going back to sit-ups – even if they are decline situps.

The workout is not terrible precise as I was writing it down after I was done and may have missed or added a set or two.

As far as DOMS goes, its calves all the way down.

Today’s workout:

  • Power Clean:
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
    • 20 kg x 3 reps (+21 pts)
  • Power Clean and Jerk:
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
    • 30 kg x 3 reps (+41 pts)
  • Snatch:
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
    • 20 kg x 3 reps (+39 pts)
  • Barbell Squat:
    • 50 kg x 6 reps (+59 pts)
    • 50 kg x 6 reps (+59 pts)
    • 50 kg x 6 reps (+59 pts)
    • 60 kg x 4 reps (+59 pts)
    • 60 kg x 4 reps (+59 pts)
    • 60 kg x 4 reps (+59 pts)
    • 60 kg x 4 reps (+59 pts)
    • 70 kg x 2 reps (+51 pts)
    • 70 kg x 2 reps (+51 pts)
  • Front Barbell Squat:
    • 50 kg x 5 reps (+55 pts)
    • 50 kg x 5 reps (+55 pts)
    • 50 kg x 5 reps (+55 pts)
  • Weighted Decline Sit-Up:
    • 0.1 kg x 6 reps (+5 pts)
    • 0.1 kg x 6 reps (+5 pts)
    • 0.1 kg x 6 reps (+5 pts)
  • Hyperextension:
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)