I started learning olympic lifts 10 weeks ago, and this looks like the place to keep a log. I’m looking for help and feedback with both my regular training days and from anyone who can offer up any gems regarding the o-lifts.
I’ve been training on and off for quite a few years, but never seriously. Jan.15 will mark a full year of continuos training. I spent the first half of the year focusing on losing weight (I managed to drop 25+ lbs) and since August I have been re-learning to lift, properly.
Here are some of the goals I am working towards:
Overall, more strength (duh)
Gaining control of the olympic bar (it’s long, I’m short, so I wobble a lot)
Squat and DL my body weight(130)
Do 6 chin-ups IN A ROW, unassisted
Buy some decent lifting shoes
Baby steps, I want to set realistic goals that I can meet in a short time frame. Aside from the strength thing, which is ongoing, I aim to meet the others in 6-8 weeks.
Other trivia: I eat bread, don’t like cardio and my model, idol whatever you want to call it, is Christiane Lamy, who is an amazing body builder from la belle province.
I’ll post todays workout next.
db
Workout for 20/12/07 (with my coach)
stretched
a.snatch from hip
b.drop snatch
warmup x3 with small bar (20 lbs)
x3 with 35 lb bar (a&b)
x3 45lb (a&b)
x3 50lbs (a&b)
Power snatch-from floor
x6 45lb
x3 50lb
clean & jerk
warm up x3 35 lbs bar
x3-olympic bar
x3 55lbs
x2 55lbs
split clean
x3 55lbs
x3 55lbs
x3 60lbs - was proud of myself, I did not wobble too much.
My coach has me on a high rep program for the other 3 days of the week that I train, b’coz I need to build some endurance. I’m lifting as much weight as I can, but with high reps it’s not easy to lift very heavy on all the stuff. I bitched a bit about it today, so he is going to add another day to my program where I can work on squats and DL with lower reps. I haven’t done any squatting, aside from the power squats in the o-lifts program, for 10 weeks. So even though I was pretty tired, I threw in 3 sets of 8 full squats.
1x8xbar
1x8x55lb
1x8x65lb
The weight was easy, but I’d already been there for an hour and a half and I had to get back home. My best weight for a full back squat is 80lbs, so if I work hard, I should be able to hit 130 soon enough. I was not able to squat below parellel 3 months ago, so I feel that I made some progress!
Had my shake, went home and ate a big plate of shish taouck, white rice and salad. My traps hurt.
db
Todays workout consisted of shoveling snow and breaking up ice from the edge of my roof. Who knows what the shingles are going to look like in the spring.
More snow forecasted for tomorrow, and rain for Sun., followed by below zero temps and more snow. We’ve had 70 cm in 2 weeks, the sidewalks are impassable and the city says they will try to clear all the snow by Christmas but now claim they have no mre room to dump the snow. And they have to spread salt due to the rain/freeze coming up, so they can’t focus on snow removal.
All this for a bargain of 17.5 million for the first weeks clean-up. The total for this weeks is unknown. It cost TO 5 mil for the same storm. I miss Vancouver!!!
Sorry, mini rant is over, Merry Christmas to all, drive safe and get your shopping done!
db
[quote]dianab wrote:
Todays workout consisted of shoveling snow and breaking up ice from the edge of my roof. Who knows what the shingles are going to look like in the spring.
More snow forecasted for tomorrow, and rain for Sun., followed by below zero temps and more snow. We’ve had 70 cm in 2 weeks, the sidewalks are impassable and the city says they will try to clear all the snow by Christmas but now claim they have no mre room to dump the snow. And they have to spread salt due to the rain/freeze coming up, so they can’t focus on snow removal.
All this for a bargain of 17.5 million for the first weeks clean-up. The total for this weeks is unknown. It cost TO 5 mil for the same storm. I miss Vancouver!!!
Sorry, mini rant is over, Merry Christmas to all, drive safe and get your shopping done!
db[/quote]
We haven’t had as much snow as you but have had several storms. What a pain! School delays, early dismissals and days off. Very annoying. I wanted to finish my shopping Thursday but there was another damn snow storm. So I am going to have to enter the weekend chaos of crazy Christmas shoppers:( And my youngest son wants a wii. Like that is possible:(
I am happy you started a log. You give great advice and support so it will be nice to be able to support you. I do not have any advice for olympic lifts but may be able to help once in awhile.
That’s great that you have a coach to teach you proper technique on the O-Lifts. They are very technical and a lot of people (myself included) don’t do them correctly. I’d like to learn how someday, but for now I’m stuck studying online videos and reading articles.
We haven’t had as much snow as you but have had several storms. What a pain! School delays, early dismissals and days off. Very annoying. I wanted to finish my shopping Thursday but there was another damn snow storm. So I am going to have to enter the weekend chaos of crazy Christmas shoppers:( And my youngest son wants a wii. Like that is possible:(
I am happy you started a log. You give great advice and support so it will be nice to be able to support you. I do not have any advice for olympic lifts but may be able to help once in awhile.[/quote]
Hi Claire,
You support me by lifting those big numbers, it shows me that it is possible, therefore I may be able to do it one day.
We had 2 snow days in 2 weeks; there has been only 4 in the past 10 years, that’s how bad it’s been. I get it regarding the video game stuff, I managed to get Guitar Hero 3 and felt very uncomfortable walking thru the mall with it. There where a lot of kids (big ones) sizing up that package.
Good luck with the shopping, I have to wrap presents tonight and my kiddo wants to bake cookies to give to her grandparents. So I guess I will be eating cookies sigh the things we do for our kids, hehehehe.
db
[quote]Djwlfpack wrote:
That’s great that you have a coach to teach you proper technique on the O-Lifts. They are very technical and a lot of people (myself included) don’t do them correctly. I’d like to learn how someday, but for now I’m stuck studying online videos and reading articles.
Good luck to you in reaching all of your goals.[/quote]
Hi Dj,
Thanks for the support. I soooo needed a coach, I am so un-coordinated I would have killed myself doing it alone. He’s got tons of experience and is recognized by the AWA, so I feel I am getting some good training (abuse). I am officially “moins pire” which translates to “less worse”. It’s the best compliment I’ve gotten from him so far.
db
Workout 22/12/07 (at home)
All numbers for single arm stuff are for each side.
DB alternated flat press
20x20lb, 15x20lb, 10x25lb, 7x25lb
Arnold press
20, 15, 10, 7 x 11 lb
1 arm DB rows
20x20lb, 15x22.5lb, 10x25lb, 7x30lb
Curl grips rows
20x60lb, 15x60lb, 10x65lb, 7x70lb
a.tricep pulldowns
b. db curls
a. 20,15, 10, 7 x 30 lbs
b. 20, 15 x 11lb, 10, 7 x 15lb
reverse crunches & dead bug series
Right now I do 2 days at home, 2 days at the gym but will be adding a third gym day for a heavier leg workout with lower reps. Eric (my coach) wants me to do high reps b’coz I need to build some endurance and he feels it will help prevent injuries later on.
Now it’s time for my Saturday treat, the Tribune crossword, in ink.
db
I don’t know how you guys do it up there! I get cold here in Texas, can’t imagine all that “s***” as well. I consider any talk of the white stuff or its near cousins a four letter word discussion
LOL, difference is just the french accent. When he gets mad, he starts yelling a.k.a the Rock and has no filter between his brain and mouth. But he was doing a snatch from the floor at 285lbs the other day, and I respect that.
My lifting is there, but it’s not heavy yet!
db
Workout 23/12/07-at home
Db Lunges
20, 15x15lb, 10, 7 x25lb
DB Straight LDL
20x20lb, 15, 10 x25lb, 7x30lb
DB Jump Squats
20, 15x11lb, 10,7 x15lb
BB Squat & Press
20x30, 15x35, 10x35, 7x40
20 mins elliptical easy hills
This program doesn’t look it, but it’s hard. I’m supposed to have a 30 sec. break between sets with fast as possible tempo, my legs are pretty shaky afterwards.
Next gym day is Tuesday, I missed it last week due to horrible driving conditions. I was able to do most of the program at home, but I prefer getting to the gym 2 days at least, keeps my motivation up. And at home I have to keep loading and reloading my DBs, takes a lot of time. If I strike it rich tomorrow night (Italian side of the family Christmas celebration) I’m going to but some 15, 20 & 25 lb DBs, along with new lifting shoes.
WOW I Love Santa!!!
Mark, my bf who never lifts more than his PSIII controller thingie, went to my gym, talked with my coach and got me 14 weeks of training! I’m good 'till spring, this is soooo going to help. I have the best bf in the world, he has no interest in training but supports me in it 100%.
And I got season 6, part 2, of the Sopranos (don’t tell me how it ends…hahah)
And I got enough envelopes to buy my lifting shoes and new clothes!!!
But for real, Christmas isn’t just about the stuff, I wish you all peace and fortune in your lives and in the lives of your loved ones.
And I hope Santa was good to all!
db
oh yeah, I got a new veggie steamer too!
Dragged my sugar coated, period bloated, post-christmas pigged out butt to the gym. Not a pretty sight.
Workout 26/12/07
DB flat Press
20, 15x20lbs, 10, 7x25lbs
DB Incline Press
20, 15x20lbs, 10, 7x25lbs
Chin-Ups (machine assisted)
20, 15x80lbs, 10x70lbs
at this point, the elbow started up…
Narrow Rowing
20x50lbs, 15x60, 10x60, 7x70
Started doing supersets of DB Curls and Hammer Curls, but the damn elbow was really killing me…so I did 30 mins of pretty fast cardio on the elliptical. I was hoping that the arm action would loosen things up some. Went back and tried curling, the left side just wasn’t happening.
This little injury really pisses me off. Somedays I feel nothing. I’ve been doing the stretching exercises and wrist curls with a 3 lbs weight. It helps I guess, but it still acts up like a 3 year old having a tantrum on some days. I’m going to up the Flameout and hope it helps.
O-Lifts tomorrow.
db
[quote]dianab wrote:
Dragged my sugar coated, period bloated, post-christmas pigged out butt to the gym. Not a pretty sight.
Started doing supersets of DB Curls and Hammer Curls, but the damn elbow was really killing me…so I did 30 mins of pretty fast cardio on the elliptical. I was hoping that the arm action would loosen things up some. Went back and tried curling, the left side just wasn’t happening.
This little injury really pisses me off. Somedays I feel nothing. I’ve been doing the stretching exercises and wrist curls with a 3 lbs weight. It helps I guess, but it still acts up like a 3 year old having a tantrum on some days. I’m going to up the Flameout and hope it helps.
O-Lifts tomorrow.
db[/quote]
At least you got your butt to the gym. Good job.
Ed told me when I was having elbow soreness it was because I was locking my elbows. Just a thought.
Diana
