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)
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