Learning to Lift Log

Training
41

Hi Diana, yes I am happy with the new program, speed and endurance baby!

Workout 03/01/08-OL Day
Everything explosive tempo
syncho snatch 3x10x40lbs
Spilt snatch from floor, alt. legs 3x6 (each)x40 lbs each leg
Alt. floor jump and snatch from floor 3x6 (each)x35lbs
Alt floor jump and clean 3x6 (each)x45lbs
jump squats body weight 3x12
It was good, tiring but good. I am thinking that the very little rest between sets is going to help my endurance and the lighter weight will help with the form and my drop. Felt like a real athletes workout, though I’m not a real althlete LOL.
The rest of the training is good, I have a heavy leg day and no more direct bicep work yay, hate that. I will have to put 3 days in at the gym, which is OK. I rather liked 2 days at home b’coz my gym is quite far from my house, but it’s the only place I could find a coach who does the o-lifts.
And the drive is a bee-yatch, we got another 15 cm of snow the other day. I must remember to steer INTO the skid.
db

42

Will you post some of your lifts. Being new to all this I am not sure what some of those lifts are.
Drive careful.
Diana

43

Yeah! Post some lifts. Sometimes I have trouble figuring out what the lifts are too. And I love watching o-lifting.

44

Well, I made a long post with links and everything and it went poof into internet space, so I’ll try again.
I don’t have a camera or nothin to film myself, so I’ll put up a few links from YouTube and try to explain what the lifts are and what I’m doing.
Technical Snatch

This is the lift that gives me the most trouble. I’m not dropping under the bar fast enough and I freeze up over 60 lbs. I am hoping once my shoes arrive the will help, I am missing stability right now big time.

Here is a power snatch from the floor

I have less trouble with the power snatch. My coach usually makes me do these from the hang position (bar at the knees) or they can be done from blocks too.

Here is a power clean

This is a much easier lift than a snatch. Eric has me do them with a split sometimes.

Here is a clean & jerk

This can be done as a split at the end, where your legs are split like scissors.
The 3 basics are the snatch, the clean and the jerk. Eric has me doing variations, like a split snatch from the floor or a split clean.

Right now I am training for speed, I’m just not fast enough. He has me doing a lot of jumps and high reps with all lifts. I have to work on my menal game as well and learn to get under the bar. Eric is AWA recognized for best form and a former olympic team member so I have to trust him that what we are doing is the right thing.
I hope this helps to see these lifts. O-lifting is really fun and it’s a great feeling when the bar goes UP. Very empoering to a weakling like me.
Thanks for following along, I really like posting, it helps me stay motivated.
db

45

Great videos Diana. Thanks for posting them. I love o-lifts but I am not very explosive or coordinated.

Claire

46

Hi Claire,
It’s funny you mention coordinated, it’s one reason I wanted to start o-lifts, to improve my coordination. Gotta work on that still. As for explosivness, well I’m getting there, but theres a long road ahead.
I’ve always wanted to be strong and althletic. I just took a while to figure out how to achieve that, since I’ve never belonged to an organized sport (except slo-pitch, which is more about the beer than the sport).

It’s also funny how I started out just wanting to drop a few pounds and somehow it has evolved into training like a football player. In this past year I’ve gone from using pink dumb bells, graduating into buying a home gym and barbell/real dumb bells and somehow I’m now training with real althletes at a pretyy hard core gym. I’m not sure where I’m going with this journey, but it’s a hell of a fun ride so far!
db

47

Workout 05/01/08-at home
new shoulders/back/triceps and I love it, no single arm stuff, no loading and unloading dumb bells! Killer tempo though 5-0-1
Military Press
15, 12, 10x40lbs
BB High Row-Like a face pull, kinda, but bent over bb pulled up to the chops
12x40, 10x50, 8x50
Behind the neck press
12x40, 10x40, 8x40
BB Row
15, 12, 10x60lbs-usually I can go up to 70, but the tempo is hard and I was still feeling the previous pulls.

Overhead tri ext
12, 10, 8x30lbs
Skullcrushers
12, 10, 8x30lbs
Dead bug, OH dumb bell squats and lying leg raises for some abs
30 mins moderate hill climb on elliptical.

I felt really good with this program, it was fast, no major loading and unloading plates and I feel it big time right now. I’ve noticed some good changes in the shape lately. I’ve put on about 2 pounds, but my belly and thighs (where I carry the blub) are the same measurement as before. My back is finally looking a bit thicker (traps and lats) and my upper body is getting really cut. I have a bit of loose skin around the middle, but I even feel that area has improved and that’s the one spot I really love to hate.

As soon as my back looks a bit more like Claire’s I’m gonna get a picture!
db

48

Hey db.

I am certainly not an olympic lifter, but my boyfriend is. Actually I spent all day yesterday at his meet. I have to give you guys credit o lifting looks so hard!! I was just wondering, have you wondered over to the strength sport section of T-Nation? I know there are a lot of Olympic lifters who post over there you may be able to pick up some great tips from them. I also noticed that one of the girls in the MWA Physique Clinic is doing o lifts. The coaches posted some great info on there about snatching and clean and jerk form. you should check it out :slight_smile:

49

Hi NH,
I’ve been following Shay3’s thread closely, we are of a similar build and I’m finding it quite interesting.
I wouldn’t say the o-lifts are hard, but they require a lot of practice to get it right.

I’m fortunate to have a pretty good coach. There is also quite a few regulars that work out in the o-lift room at my gym who are quite helpful as well.
I do wander over into other forums when I have the time and have found some great tips, although reading about it and doing it seem to be different things.

Like with a technical snatch, I think I’ve read every article on the web regarding this move, but when I go do to one, all that info just flys out of my head! You kinda have to let your body take over and not think about it too much. My coach says that’s my biggest problem, that I think too much. It ends up slowing me down.

You should give it a try, since you’ve got access to free coaching (-;
db

50

[quote]dianab wrote:
I felt really good with this program, it was fast, no major loading and unloading plates and I feel it big time right now. I’ve noticed some good changes in the shape lately. I’ve put on about 2 pounds, but my belly and thighs (where I carry the blub) are the same measurement as before. My back is finally looking a bit thicker (traps and lats) and my upper body is getting really cut.[/quote]

Nice job :slight_smile:

[quote]
As soon as my back looks a bit more like Claire’s I’m gonna get a picture!
db [/quote]

She’s a good inspiration eh?

c.

51

Hey Diana!

Its funny how much our goals can change over time. I also went from a non-athlete who wanted to lose a couple pounds to the crazy girl that deadlifts. (I think that’s how most of my friends and family see me). My coordination, however, is hopeless.

And, as for the info flying out of your head when you lift and not thinking too much, I think thats pretty normal. Last time I did squats I totally blanked out and couldnt remember if I actually sat on the box. Though, I don’t know if that’s a good or bad thing.

52

[quote]c. wrote:

She’s a good inspiration eh?

c.
[/quote]

I think Claire’s log was the first one I read when I stumbled across T-Nation for the first time, and I’ve been coveting her back ever since. I remember trying to do a back double bicep pose in the mirror to see if I had anything even resembling it…oh wait, that was yesterday LOL.
db

53

[quote]buckeye girl wrote:
Hey Diana!

Its funny how much our goals can change over time. I also went from a non-athlete who wanted to lose a couple pounds to the crazy girl that deadlifts. (I think that’s how most of my friends and family see me). My coordination, however, is hopeless.
[/quote]

I’m still trying to figure out what my long term goals are with training. I’m taking them one step at a time, short term right now. Some people have asked me if I’m training for the Olympics, since I am doing o-lifts, WTF?!?

[quote]buckeye girl wrote:
Last time I did squats I totally blanked out and couldnt remember if I actually sat on the box. Though, I don’t know if that’s a good or bad thing.[/quote]

That’s funny! I’ve never done box squats before. My new program has half squats, followed by full squats, followed by deadlifts. With a crazy 5-0-1 tempo. I have this to look forward to tomorrow, my legs are going to be killing me, it’s been months since I’ve done normal squats. But I’ve been doing a lot of technical snatches, so might not be too bad!
db

54

If you were to ask some people I know, they would probably tell you that I’m “a bodybuilder, or something like that” Cause, you know, its all basically the same. rolls eyes

55

[quote]dianab wrote:
c. wrote:

She’s a good inspiration eh?

c.

I think Claire’s log was the first one I read when I stumbled across T-Nation for the first time, and I’ve been coveting her back ever since. I remember trying to do a back double bicep pose in the mirror to see if I had anything even resembling it…oh wait, that was yesterday LOL.
db

[/quote]

This cracked me up. I only took the picture because I caught a glimpse of my back in the mirror and was so surprized I had muscle that I had to take a picture. I played around with the pose forever;0)

Thanks c. and Diana ((((blushing))))

56

Oly - lifts are so much more technical than the rest. And you are training for the Olympics – aren’t ya? LOL

Funny thing is since I am working with a new crew at work I have been getting the same bs questions. “why don’t ya train with Otto, he does that lifting stuff and has sent people to the Olympics too?” Not the same lifting I tell them as they give me that blank stare…

Keep up the training it will come to ya – the long term goals…

Malinda

57

[quote]firebug9 wrote:
Keep up the training it will come to ya – the long term goals…
Malinda[/quote]

Thanks Malinda, I’m working on it everyday.
And I have lots of time to figure life out, in the meanwhile, I’m just going to enjoy it!
db

58

I got to the gym today and there was a guy in the o-lift room working with Roxanne, another girl who trains regularly. After she was done, I started chatting with the guy, he helped me fix the crappy squat rack to my height, ya know the normal BS. When he was leaving he said “My name is Marcel and I’m the oldest guy here”.

I was like, dude, I’m not far behind you, then he points to a picture on the wall showing him doing an overhead lift that said “Marcel, 40 years”. It looked like an old picture. Then he tells me, I’m 76 years old.
76???

The guy looks about 45, 50 tops.
I am training on Monday afternoons from now on, I am in awe of this guy. He still competes, and wins.
I have found the fountain of youth in this crappy lifting room.

Training 07/01/08-at crappy o-lift room with old guy watching
Half squats 20x45, 15x50, 10x55
Full squats 12x55, 10x55, 8x60
Deadlifts 15x55, 12x55, 10x60
Hyperextensions with 5 lbs plate 3x10
1 leg jumps 3x12 (I suck at these, just pathetic, no height at all)
30 minutes random hills watching French techno/rap music videos and barbie wiggling her squishy butt on the stepper right in front of me-strangley entertaining, yet torturous at the same time.

The weight was not hard at all, but I haven’t done deads or real squats in about 3 months, so I took it easy. I could feel it though. I would like to be able to squat 130 before Eric changes my program again, so I have about 5 weeks to do it. I also wanted to try the suggested grip exercises, and I forgot. So I’ll make sure I do them on Wed.
Small goals, one at a time…
All in all, a satisfying day. Now just to find a new job.
db

59

Glad you had a good day. We have a lady at our gym that is 72 and she looks great. She run 4 miles outside and lifts heavy. It was funny she was complaining that she doesn’t have anything in common with people her age. Da.
Diana

60

[quote]Plant lady wrote:
We have a lady at our gym that is 72 and she looks great. She runs 4 miles outside and lifts heavy. It was funny she was complaining that she doesn’t have anything in common with people her age.[/quote]

That’s going to be us, you know. We’ll be the old bitchy broads who still train like 30 year olds and can’t understand the reason for support hose, girdles, or plastic surgery.