Training from 18-07-2013 to 31-07-2013

I have learned lots of new tips and tweaks since the last post. I have posted the critique I got under the workout link for the day I got them. In today’s training it was pointed out that I need to work on the initial lift-off from the shoulders, in the jerk and push press. I tend to press the bar up all the way instead of using the legs to power up the bar initially and then press it the rest of the way. I learned I could do this by bending my knees slightly more than I usually do. Further I need to keep in mind the old advice about keeping the weight on your heels.

If you follow me on fitocracy you might have seen that I have been working regularly on my gripping strength, by working towards closing a Captain of Crush 1.0, I am almost there just needing 2-3 mm in my right hand while my left needs a little more. This is quite an improvement from when I started where it was about a 1 cm or possible more.

Today’s workout:

CongressTart Tracked a Workout for 1,599 pts Today

  • Cycling:
  • Split Jerk:
    • 40 kg x 3 reps (+29 pts)
    • 40 kg x 3 reps (+29 pts)
    • 50 kg x 3 reps (+33 pts)
    • 50 kg x 3 reps (+33 pts)
    • 50 kg x 3 reps (+33 pts)
    • 55 kg x 3 reps (+36 pts)
    • 50 kg x 3 reps (+33 pts)
    • 50 kg x 3 reps (+33 pts)
  • Push Press:
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 50 kg x 3 reps (+56 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
    • 40 kg x 5 reps (+60 pts)
  • Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 60 kg x 3 reps (+52 pts)
    • 70 kg x 2 reps (+51 pts)
    • 87.5 kg x 1 reps (+53 pts)
  • Walking:
  • Ab Wheel (kneeling):
    • 10 reps (+18 pts)
    • 10 reps (+18 pts)
    • 10 reps (+18 pts)
  • Pull-Up:
    • 10 reps (+84 pts)
    • 10 reps (+84 pts)
    • 10 reps (+84 pts)
  • Hand Gripper:
    • 20 kg x 5 reps (+8 pts)
    • 20 kg x 5 reps (+8 pts)
    • 20 kg x 5 reps (+8 pts)
    • So close to closing CoC 1.0, another 2-3mm on my right hand.

29/07/2013

Only snatching today. It wasn’t really my best day I ended up failing a lot of lfits and I didn’t get as much weight as I would have liked. I need to remember to shrug my shoulders and angle my feet out a little more wider. In addition to that I need to remember to get a full extension before I go under the back.

26/07/2013

24/07/2013

22/07/2013

I got a tip on my squat technique today, which is not a lift I expected to get corrected, my squat sucks but it’s and accessory lift and not that difficult to learn, nevertheless you can always improve things. I was advised that I should try and keep my back more straight as well as shove my knees out more, and angle my feet out more.

19/07/2013

18/07/2013

 

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Training 17-07-2013

Wednesday is jerk training, I thought I was doing al-right in the jerk but today I realised I was pressing the bar up when it gets heavy. This is something that needs to be worked out as I will be red-lighted in a competition if do that.

Two things that I need to work on to solve that is to get the front foot further ahead and push under the bar just before the bar reaches the top of its trajectory – and of course I need to do it lightning fast. I tried to do this in the last set with 40kgs and I think I got the feeling for it, although I didn’t do it consistently and I still need to do it with a heavier weight.

Today’s training:

CongressTart Tracked a Workout for 1,090 pts Today

  • Cycling:
  • Split Jerk:
    • 40 kg x 3 reps (+29 pts)
    • 40 kg x 3 reps (+29 pts)
    • 40 kg x 3 reps (+29 pts)
    • 45 kg x 3 reps (+31 pts)
    • 50 kg x 3 reps (+33 pts)
    • 57.5 kg x 2 reps (+31 pts)
    • 57.5 kg x 2 reps (+31 pts)
    • 57.5 kg x 2 reps (+31 pts)
    • 57.5 kg x 2 reps (+31 pts)
    • 57.5 kg x 1 reps (+25 pts)
    • 40 kg x 3 reps (+29 pts)
  • Push Press:
    • 45 kg x 3 reps (+52 pts)
    • 45 kg x 3 reps (+52 pts)
    • 45 kg x 3 reps (+52 pts)
    • 45 kg x 3 reps (+52 pts)
  • Barbell Squat:
    • 20 kg x 5 reps (+35 pts)
    • 20 kg x 5 reps (+35 pts)
    • 40 kg x 5 reps (+48 pts)
    • 50 kg x 3 reps (+44 pts)
    • 60 kg x 2 reps (+43 pts)
    • 80 kg x 5 reps (+87 pts)
    • 80 kg x 5 reps (+87 pts)
    • 80 kg x 5 reps (+87 pts)
  • Hyperextension:
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
  • Barbell Glute Bridge:
    • 20 kg x 20 reps (+23 pts)

Training 15-07-2013

Today was an excellent day of training I ended up increasing my snatch PR by +7.5kg making my snatch 35kg. The key thing I did today was concentrate on speed instead of thinking about some of all the other things, like keeping your arms straight or going under the bar. I just kept thinking about speed and it definitely worked. The lifts went up fast and easy and I got down to the bottom of the snatch more often than not.

I ended up writing down this modified Gordon Gekko quote. “Speed is good, speed works, speed is right”

Not granted speed is everything, all the other things still have to fall into place as well, but most of them did just by concentrating on speed. I still need to remember to shrug the weight for example. 

 

Today’s training:

  • Walking:
    • 0:59:16.4 || 4.3 km || 13:50.9 min/km || flat (+79 pts)
    • 0:34:48.5 || 2.4 km || 14:31 min/km || flat (+36 pts)
  • Cycling:
    • 0:10:33.3 || 2.8 km || 16.1 km/hr || flat (+26 pts)
    • 0:10:08.6 || 2.7 km || 16.2 km/hr || flat (+25 pts)
  • Snatch:
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 25 kg x 3 reps (+42 pts)
    • 30 kg x 3 reps (+45 pts)
    • 30 kg x 3 reps (+45 pts)
    • 30 kg x 3 reps (+45 pts)
    • 32.5 kg x 3 reps (+47 pts)
    • 35 kg x 2 reps (+41 pts)
    • 35 kg x 2 reps (+41 pts)
    • New proper full snatch pr by 7.5kg
  • Power Snatch:
    • 35 kg x 1 reps (+30 pts)
    • 35 kg x 1 reps (+30 pts)
  • Hang High Pull:
    • 45 kg x 5 reps (+38 pts)
    • 50 kg x 5 reps (+41 pts)
    • 55 kg x 5 reps (+45 pts)
    • 55 kg x 5 reps (+45 pts)
    • 55 kg x 5 reps (+45 pts)
    • Snatch pull
  • Front Barbell Squat:
    • 20 kg x 5 reps (+37 pts)
    • 20 kg x 5 reps (+37 pts)
    • 40 kg x 5 reps (+50 pts)
    • 45 kg x 3 reps (+43 pts)
    • 50 kg x 2 reps (+39 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
    • 62.5 kg x 3 reps (+56 pts)
  • Barbell Glute Bridge:
    • 20 kg x 20 reps (+23 pts)
  • Arnold’s 1% Circuit (Barbell):
    • 28.2 kg || 28.2 kg || 28.2 kg || 28.2 kg (+150 pts)
    • 28.2 kg || 28.2 kg || 28.2 kg || 15 kg (+150 pts)
    • 28.2 kg || 28.2 kg || 28.2 kg || 15 kg (+150 pts)
    • All activities done in each circuit for 30 sec worth of reps. Rest 3 minutes between each circuit. So there are evidently more than 3 badges to get.
  • Standing Calf Raises:
    • 100 reps (+34 pts)

Current state of training

Two months later and a new post appears. I haven’t really been very active with this blog as you can see from the last post which is almost exactly two months old. I am still doing olympic weightlifting where I am progressing slowly and mostly surely, there are of course sometimes setbacks. 

The weights I am lifting during olympic training is really quite light as I ended up power snatching and power cleaning the weight instead of going down into the full snatch and clean. Getting under and down is where my focus is currently with my training. For that purpose I aim to train 4 times a week during olympic lifts. Monday, Wednesday and Friday morning with my usual training partners and then Thursday evening with some other people. Thursdays are a really light technique day where I just do 5 sets of 3 reps snatch and 5 sets of 3 clean and jerk with light weights focusing on form, as I need to be ready for more the next day.

Since the weight is still light as I am working on the technique to get the basics right and consistent I am considering to add a second training pass on Monday, Wednesday and Friday where I will work on my strength doing powerlifting  style training – until recovery becomes a problem and the weight from the olympic sessions gets heavy.

The planned training would then look like this

Monday (morning)

Snatch

Snatch Pull

(Front squat)

Monday evening

(Front squat)

OHP

Rows

I will only do front squats in one session it depends on how fresh I feel at the end of the olympic workout if I do them in the morning or evening. Lately my squats has really suffered as I am not feeling strong at that point in the training.

 

Wednesday morning

Jerk

Push Press

(Overhead squat)

Wednesday evening

(Back squat)

Bench, or another pushing exercise

Deadlift

I really suck at overhead squatting so this may get snubbed to work on weak point training.

Thursday

5x3xl25kg Snatch

6x3xl40kg Clean and Jerk

The weight may go up a little but the point is that it should not be a strenuous weight on this day.

Friday morning

Clean and Jerk

Clean pull

(Back squat)

Friday evening

(Back squat)

OHP

Rows

 

This might be entirely too ambitious at this point as I am going from 3.5 times a week to 7 times a week. The exercises for the evening training will probably be switched around as I work on what needs to be training most. I will probably also put front squats in the middle of the weak and then back squat Monday and Friday instead if I start to train like this.

 

To see my actual training follow me on fitocracy.