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  1. #1
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    Slowman41 - Olympic Weightlifting log

    I've been logging in a notebook for a while now, figure since I'm starting a new cycle/program there's no time like the present to start an online log.

    Program is 5 days/week, M-Th, Sat. I'm going to be incorporating some strength assistance in with the lifts since I'd like to add more strength and mass overall, and have a side-goal to be able to overhead press bodyweight or more.

    Maxes as of today:

    Squat: 300lbs
    Clean: 92kg
    C&J: 90kg
    Snatch: 75kg

    Program (for now):

    M: Snatch, Clean (doubles)
    T: OH Press 5x5, Snatch Pull & DL, Squat + box jump, Kroc Rows
    W:Snatch, Clean (doubles)
    Th:Push Press, Clean Pull & DL, Squat + box jump (or max), dips
    Sat: Max Snatch, Max C&J

    Somewhat limited on overhead space on T and Th, so jerks are usually out of the question unless I'm outside.
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  2. #2
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    Sat 9/11

    dropped 103lbs on my knee last wednesday so was sort of limited training-wise for the rest of the week, still hurt on Sat so it turned into more of a volume day instead of max day.

    Snatch
    bar
    40kg x2
    50x2
    60x2x5

    Clean&Jerk
    50x2
    60
    70x1x3
    80x1x3

    Kroc Rows
    40lb KB x10
    70lb KB x20
    Last edited by slowman41; 09-13-2010 at 05:37 PM.
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  3. #3
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    Mon 9/13

    Snatch
    53lbs x3
    83x2
    103x2
    123x2x4
    133x0,1

    Clean
    123x2
    155x2
    165x2
    175x2
    185x2x2
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  4. #4
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    Tues 9/14

    knee still hurts so no squatting today unfortunately

    OH press
    115x5x5

    Snatch Pull
    135x3
    155x3

    knee started hurting so I stopped there. Sucks...
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  5. #5
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    Wed 9/15

    Hang Snatch
    Bar work
    75X2
    95x2
    115x3x3

    Hang Clean
    115x2
    145x3
    Clean
    145x3
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  6. #6
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    Thurs 9/16

    downpour, didn't make it to the gym today

    Deadlift
    135x5
    185x3
    225x2
    255
    275
    295
    315
    325
    335
    345 [PR] old max was 305

    Bill Starr style Shrugs
    275x5
    325x8
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  7. #7
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    Sat 9/18

    Snatch
    bar
    40kgx3
    50x2-3
    60x2
    60, 65
    70
    75
    missed 80 6 times. So close on the last one.

    C&J
    50kgx2
    70
    80 - sloppy jerks
    missed 85. fell over backwards on clean lolz. I think I was tired from all the snatch attempts, and heavy lifting all week/esp thurs.

    squat
    80x3
    100x3x3

    knee finally felt better/good enough to squat. Of course I ended up going out and getting smashed Sat night, so dehydration = wicked tight knee(s) on Sun.

    Think I'm gonna get some knee sleeves to keep knees warm also.

    need to work on snatch catch as well. I pull the bar too high, and then it sort of "crashes" down on the catch. Somewhat hard on the elbows I think. Maybe some snatch balances are in order this week. Missed 80 out front all the times, need to be tighter in the catch, and probably stay over the bar more.

    I think I need more overhead work too. Need to be stronger overhead.
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  8. #8
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    Tues 9/21

    Squat
    bar work
    95x5
    135x5
    185x3

    Sots press
    bar x5

    overhead press
    30lb db x10, x8x4

    Wanted to get back up in weight with squats today, but my knee was killing me again. Its been 2 weeks now and it still hurts, this sucks. So pretty much depressed/not pleased, and rest of the workout suffered. Not enough overhead space to do OH press, so even that was limited.

    not pleased.
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  9. #9
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    Thurs 9/23

    Squat
    bar
    95x5
    135x5
    185x3
    225x3x3

    BB Shrug
    205x5
    275x5
    325x5
    360x8 [PR]

    Knee feeling somewhat better, 225 was bearable. Going to try to get some squat volume in every day, I think it will help.

    Shrug Thursdays to swell up the traps
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  10. #10
    getting faster slowman41's Avatar
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    Sat 9/25

    Snatch
    bar
    40kg x2 (1 full + 1 hang)
    50x1+1, 1
    60x2
    70x1
    75x1
    77x1 [PR]
    80x 0,0,1 [PR]
    82x0,0,0

    C&J
    50x2
    70x1
    80x1
    85x1
    90x0,0

    too much snatch volume today = piss poor heavy C&J's

    Squat
    60x4
    80x3
    110x2x6 (starting russian squat program)
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  11. #11
    getting faster slowman41's Avatar
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    Mon 9/27

    20 rep squat power program

    powerclean
    bar
    95x3
    115x3
    135x3x3

    squat
    95x3
    135x3
    185x20

    pullovers
    25x20

    oh press
    bar
    75x12
    85x12
    85x6

    deadlift
    225x10

    A1 - chinups
    x8, x8

    A2 - dips
    x10, x8

    squats were a lot easier than I thought they were gonna be (aside from trying to catch my breath), will probably use 205 next time. OH press was done while kneeling due to low ceiling, so couldn't put that much weight on it unfortunately. Overall I wanted to die when I was finished with this, so it looks promising.
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  12. #12
    getting faster slowman41's Avatar
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    Tues 9/28

    Somewhat lighter day to stretch the 20rep program to Thurs.

    squat
    bar
    95x5
    135x5
    185x5
    225x5

    snatch
    bar x 5
    95 x 4
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  13. #13
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    Thurs 9/30

    Squat
    barx5
    95x5
    135x5
    185x5
    235x5
    255x5 [PR]
    275x3 [PR]

    BB Shrugs
    205x5
    275x5
    325x5
    370x8 [PR]

    didnt get home til late today thanks to the wonderful transportation system here.
    Cliffs: it sucks

    Was just gonna scrap today's workout, but decided to get out some frustration. Top Squat sets are rep PR's I suppose, although don't add up to my 1rm so basically they are PR's cause I've never tried it before. Probably could have gotten 5 reps on the top set, but I don't have anything to spot my lifts so didn't want to push it.
    Successfully shrugged all the weight I own for a clean set of 8, so I either need to start going to the real gym or buy more weight. Would be a good time to get bumpers
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  14. #14
    getting faster slowman41's Avatar
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    Fri 10/1

    Push Press
    bar x 5
    75x5
    95x5
    115x3
    135x3x2
    145x3
    155x3

    Overhead Press
    115x5x2

    Squat
    bar x 5
    95x5
    135x5
    185x5
    225x5
    255x3

    dips
    x10, x8

    Today marks 6 months since I've started seriously training, made a lot of progress, feels good man.
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  15. #15
    Registered Nutcase eyeoftheworld's Avatar
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    Screw you and your 75kg snatch.

    Subbed.
    Training journal:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=124874941

    Olympic weightlifting had made me not only stronger and quicker but also better looking and possibly more well-endowed. See what it can do for you!
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  16. #16
    getting faster slowman41's Avatar
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    Originally Posted by eyeoftheworld View Post
    Screw you and your 75kg snatch.

    Subbed.
    80kg now Need to add weight to my jerk, although I suppose I could troll competitions by going 80/80 haha


    Sun 10/3

    Snatch
    bar x 5
    40kgx2x2
    50x2x2
    60x2
    70x2

    C&J
    60x2
    70x2
    80x1

    meh
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  17. #17
    getting faster slowman41's Avatar
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    Mon 10/4

    bench press
    bar x 10
    75x5
    95x5
    115x5
    135x5
    155x4
    135x5

    squat
    bar x5
    95x5
    135x5
    185x5
    235x5

    legs are somewhat tired/tight today

    bench press sucks lol. So much for the broz idea of "if you don't bench and your squat goes up, your bench will also go up."
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  18. #18
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    tues 10/5

    snatch
    bar
    40x3
    50x2x3
    60x2x3
    70x1
    50x1
    70x1
    50x2
    70x1

    c&j
    50x2
    60x1
    70x1
    80x1
    70x1
    80x1
    70x2
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  19. #19
    getting faster slowman41's Avatar
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    thurs 10/7

    press
    bar
    75lbs x5
    95x5
    115x5
    125x4
    130x1 [PR]
    115x2

    squat
    bar x5
    95x5
    135x3
    185x3
    225x3
    belt up
    255x3
    275x1
    295x1
    305x1 [PR]
    315x1 [PR]
    325 miss

    bb shrug
    225x5
    315x5
    385x5 [PR]

    dips
    2x10
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  20. #20
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    thurs 10/14

    after a week off due to a pinched nerve, back at it. btw, don't recommend pinching your nerves, I'd rate the pain a 9 out of 10 when it was at its worst.

    warm up complex
    consists of shoulder dislocates with broomstick or something similar, get to narrowest grip and then do 5reps
    then with empty barbell:
    muscle snatch x5
    snatch grip btn press x5
    back squat x3
    overhead squat with pause in bottom x3-5

    first time trying the complex, I like it. Kind of a mix of ideas based on russian and dan john stuff.

    push press
    95x5
    115x3
    135x3x2
    155x3x2

    front squat
    135x3
    185x3
    205x3
    225x3x2 [PR?]

    I don't really front squat often, but I believe this was the heaviest I have gone.

    back squat
    185x8 (back off set)

    halting clean dl's basically just the first pull (torso stays over the bar)
    135x3
    185x3
    205x3x2

    powerclean
    135x3
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  21. #21
    Research Associate adoboandryce's Avatar
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    subbed. you're pretty strong, man.

    i'm interested in incorporating olympic lifts in my own routine, and thus reading your journal will give me some programming ideas.

    any videos?
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    Originally Posted by adoboandryce View Post
    subbed. you're pretty strong, man.

    i'm interested in incorporating olympic lifts in my own routine, and thus reading your journal will give me some programming ideas.

    any videos?
    thanks man, I'm getting there, still a little ways to go.

    Whats your program look like now? theres a few different ways you can go to add some olympic stuff, depending on what you want your program to look like.
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    Originally Posted by slowman41 View Post
    Whats your program look like now? theres a few different ways you can go to add some olympic stuff, depending on what you want your program to look like.
    Monday
    5x5 ramping heavy back squat (squat heavy day)
    5x5 sets across press/bench press (push volume day)
    5x3 sets across power clean

    Wednesday
    5x5 ramping light (80% of heavy) back squat (squat light day)
    2x5 DB bench/3x3 sets across press (push recovery day)
    1x5 or 1x3 deadlift

    Friday
    3x3 sets across front squat (squat medium day)
    1x5 press/bench press (push intensity day)
    8x2 sets across power snatch

    i've been on this scheme for a while. any input?
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    Originally Posted by adoboandryce View Post

    i've been on this scheme for a while. any input?
    pretty serious program, good job.

    this is a pretty good one if you want to keep PL stuff in, while adding in the lifts:

    http://www.70sbig.com/?p=1315

    If you're already doing power cleans and snatches I assume you know the lifts somewhat. To learn the Jerk, start with the push press. Rip just posted a pretty good video series for learning the split jerk, its pretty good even if you already know the jerk.

    http://startingstrength.com/index.ph...the_split_jerk

    another basic outline you could use is a press, 2 pulls, and a squat per day. (Bill Starr programming idea)

    so either bench or press (or push press, jerk, etc)
    then clean, snatch, power versions, deadlifts, pulls, romanian dl's etc.
    and finish either front or back squat.
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    sat 10/16

    warmup complex
    as described above

    snatch
    40 for some reps
    50 " "
    60 " "
    65 " "
    60 " "

    was feeling tight, couldn't find the groove with the snatch

    c&j
    50x2
    70x1x2
    80x1
    90x1 stuck it good
    95 x missed clean
    95 x clean PR, missed jerk. I pulled it so high that I surprised myself as it crashed down lol.

    press
    40x3x2

    still a pansy for not jerking 200+lbs yet :/
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    Tues 10/19

    Smolov Begins
    Current max = 315lbs
    Using 295 as program max (1rm - 20lbs)
    skipped intro, beginning base meso today

    warmup complex

    Squat
    95x5
    135x3
    185x1
    205x9x4

    thoughts: what have I gotten myself into...

    Bench
    bar x5
    95x3
    135x5x2
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    Thurs 10/21

    warmup complex

    squat
    95x5
    135x3
    185x3
    220x7x2

    (wasn't ready for smolov, should have realized this)
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    Sat 10/23

    10am-1pm
    warmup complex

    Snatch
    40kg
    50kg
    55kg
    technique = crappy

    Snatch Pulls
    50kg
    60kg
    70kg
    80kg
    90kg

    Press from rack
    40x5

    powerclean & push press
    50x3
    60x3x2
    70x3

    3pm-4pm

    Clean & Jerk
    50x2
    60x2
    70x2
    75

    Jerk from rack
    65lbs x3
    95lbs x3
    135lbs x3

    box jumps
    24"x5
    36" x5
    48" x5
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    Sun 10/24

    jogs & sprints

    warmup complex

    Snatch DL + 2 snatches
    40x2
    50x2
    60x2

    Snatch
    70x2
    75
    80
    82 [PR]
    85miss x2
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    nice snatch PR. it exceeds my current power clean lol.
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