Andy's Olympic Lifting Log

Training Logs
1

Hey guys. Have my first meet this weekend so I guess I’ll start a log for myself and for you guys if your interested.

My name’s Andy, from Chicago, 19 years old. I am a sophomore at the U.S. Military Academy at West Point in NY, so been the Army for almost 2 years. I joined the Olympic weightlifting team here (just a group so far since it’s new, no funding or anything or authorization to get out of any duties). At first I was interested in the powerlifting club here which is funded, but they didn’t want me because they had enough people in their weight class (I’m ~210 lbs).

So far it’s been great. My technique was better than most in the C&J and Snatch, but still had a lot of issues first starting out which the coach has thus far fixed. I started lifting with the group around end of November 2008, so it’s not even been 2 months.

I’m at a bodyweight of around 210, and will compete in the ~207 lbs weight class (94kg). First meet is this Saturday, 17 Jan, at Farleigh Dickinson University in Madision, NJ, around an hour drive from my school. Should be fun.

Since our meet is in less than a week, it’s low volume and low frequency, but we’re working heavy (this week it’s Monday/Wed/Fri). Only 2 of us are competing (of about ~12 guys).

It’s a bit annoying that since I’m in the Army I have to make sure I keep up on the endurance stuff (push-ups, sit-ups, 2 mile run), and deal with these workouts and organize my training around it. I have to make sure my general conditioning and endurance doesn’t go to shit. But it’s all good.

Today’s workout: Monday, 12 January, 2009

  • Took a three hour nap today after lunch by accident cause of my ear plugs (it was loud outside), so woke up groggy at 3:30pm, and had to lift at around 5:30pm.

Weight is in pounds because it is easier for me and most of you. I’ll probably get out of this habit.

  1. Bar warm-up
  2. Snatch - work up to 100%
    Successfully lifted 45, 85, 95, 105, 135, 165, 185, 195. Then, went to 205 from there. Missed the lift 2 times. Technique was decent but I did not stay tight at the bottom. Went to 210, and successfully lifted 210 today and it feels good. Last PR was 195 two days ago (as technique improves, weight moves up a lot easier).
  3. C&J - work up to 100%. Cut rest a bit so I can make dinner.
    Sucessfully lifted 135, 165, 185, 205. Did 225, but missed jerk. I was a bit fatigued and I know I can do more than this… Til wednesday.
  4. Was supposed to Back Squat 5x1 @ 90%, and 4x6 BB Overhead press, but had no time.

Note: My calluses have been annoying the shit of me (ripping and whatnot), so I had tape on both hands this session. Been using a pumice stone to get rid of this problem. Hopefully by this Saturday I will not need any tape.

2

Hey guys. So I did not compete at the meet today because Wednesday I got a stomach virus. So I took it easy today and lifted for the first time since Monday. Uploaded a video, I’ll try to keep doing this for technique criticism and to keep this more entertaining.

  1. Bar warm-up

  2. Box jumps - 10x1

  3. Plyo Boxes: 12? to 30? x 8; 18? to 30? x 8

  4. SNA x 2 until 80%, then sets x 1; Slow build (5 lb increments) until technique breaks ~ 15 sets

  • Worked up to 165 lbs. My PR is 210 lbs, but today I felt off from being sick and a bit fatigued. So called it quits and went to C&J.

  1. C&J x 2 until 80%, then sets x 1; Slow build (5-10 lb increments) until technique breaks ~15 sets.
    -Worked up to 205 lbs.

  2. SQT - 90% 5 x 2: Did a warm-up with the bar and my left hip flexor was in pain because I pulled it on Monday. So skipped it because it would just cause more damage.

  3. Finished with a kettlebell circuit to get my conditioning up, the same circuit Mike Mahler made for Nate Green as shown in Nate’s most recent article.

Used 24kg kettlebells (52.8 lbs), 30-45s rest between exercises, 90s rest between circuit (total of 3 circuits):

  1. Double-KB clean and military press, 6 reps
  2. Alternating renegade row, 6 reps (each side)
  3. Turkish get-up, 3 reps (each side)
  4. One-arm front squat, 8 reps (each side)
  5. One-arm KB swing, 15 reps (each side)

Video: 185 lbs on the C&J.