went olympic lifting again.
today i learnt the 2nd pull much better i think. weird thing was my legs/back didnt really get tired or anything, only my arms. i need to get better at the jerk and the catch position during both the clean and the snatch. definitely are the ones that i lack… the most at haha.
today i basically… did nothing. i definitely need to sleep more. i felt tired and… bored.
You should put your numbers up. Also I hope you have a journal you take with you to the gym. They’re great to track progress.
up? you mean increase my lifts? uh thats what im trying to do.
but i dont really need a journal at the gym, i remember the numbers.
front squat
560, 2100, 1115, 4110 PR, 2*110. idk why but whenever i make a really hard set then my muscles just get so tired i cant do another one.
oh well
good mornings
did a bunch with 60, 70, 80 and 90 kgs. went about as low as i can without rounding my back. ill slowly try to go lower as time passes
strict form overhead press
560, 462.5
the last rep in the 4 rep set was the hardest rep ive ever gotten on the overhead press, it was fun.
im gonna weigh myself every sunday morning
107.6kgs
front squat
560, 2100, 1117.5, 4112.5 PR, 1*122.5 failed.
next time ill use 114.5 instead of 115 cause i drifted too far forward in the last rep this time.
overhead press
5*62.5 PR
shoulder shrugs with 60, 80, 90 kgs
did a LOT of overhead squats. apparently i have great shoulder/chest flexibility since i was able to go all the way down with my arms almost straight up forward in an overhead press position (kinda like the split? jerk)
so since i have the flexibility down pretty much ill switch between wide (snatch) and narrow (clean) grip between every workout. ill start with 30kgs doing 10 sets of 10 reps so my hands/arms get used to it cause they are shakey as heck.
i still do need hamstring/ankle flexibility though for sure.
front squats
560, 2100, 1120, 3114.6, 2*115
well i read an article about how tall people have problem with squats in the sense that their aerobic system gives out before their uh… lifting weights system lol. its true. either way whining aside im gonna get 115*4 next time and move on.
overhead press
65*4
next time 5 reps
did lots of overhead squats wide(snatch) grip with 30 kgs around… 6 sets of 8 reps average. they are sooo boring. and quite hard on the arms/shoulders.
Your progress is looking good! Keep it up!
deadlift
i seem to be getting into a better position lately. i think my back barely curves anymore but ill keep doing hamstring stretching
1100, 1160, 3*160 PR
next time ill go for a slight increase to 162.5 since the last rep today was really hard to get, im not sure if i even locked out fully… and usually if you arent sure then you probably didnt. ill be deadlifting once a week, and i think 3 reps are enough. more reps beat up my legs and hands too bad, and less… i used less for 5 months so yeah.
calf raises
about 10 with 140 and 26150
overhead press 3*65 yeah i kinda need more rest for this one.
leg press
half * 325 hahah i did that just cause i stayed with a couple big bodybuilders later and they did leg press. well one has a problem with his knees the other one barely ever does legs… idk why? but anyway.
so like
i just learnt how to squeeze the glutes on squats
i thought it just meant to push the knees out and try to push the butt up more rather than the legs
but apparently you should be doing exactly what they say “squeeze the glutes together” kinda like the shoulder blades? i guess?
im gonna try it next time i squat and see how easier/harder it is 
front squats
560, 2100, 1122.5 PR, 1117.5 2nd rep failed
im gonna consider having 2 days heavy and 1 light per week
better yet im gonna go monday to olympic lifting. thats pretty light in a way so that will do
overhead press
565 PR, 167.5
next time 67.5
good morning hamstring stretching with 60 kgs
im gonna try to lower myself more and more on those. they are pretty light but they sure as heck are painful for a stretching haha
I’m gonna take monday off for anything lower body. without realizing it ive actually added around 30 kgs to my front squat in around 30 days(pretty sure i could have gotten a 125kg on 7th june, possibly 127.5) so yeah, my legs just dont even “feel recovered”
so tomorrow ill go for some overhead pressing hopefully ill get at least 3 reps with 67.5
wednesday ill probably go for a light day and then get back to it on friday and test some 1RM PRs again. if i get 130kgs that would be awesome.
overhead press
4*67.5
which probably means this week im gonna set new PRs finally. its increasing pretty fast so im confident ill reach 80kgs before it stalls again.
question from anyone that has done smolov… when should you start it? im thinking of when i have around 2xBW back squat or 1.5-1.75xBW front squat
also how would you prepare for it since its quite a beast?
im gonna go for the texas method rippetoe for intermediate lifters in mid july or so as thedude suggested. then im not sure what program to do.
front squat
560, 33*100
overhead press
2367.5 DARN IT
i had better get at least 4 or 5 on friday
[quote]lordstorm88 wrote:
question from anyone that has done smolov… when should you start it? im thinking of when i have around 2xBW back squat or 1.5-1.75xBW front squat
also how would you prepare for it since its quite a beast?
im gonna go for the texas method rippetoe for intermediate lifters in mid july or so as thedude suggested. then im not sure what program to do.[/quote]
I’ve read several times about squatting 2x your bodyweight. Correct if I’m wrong, but don’t you weigh 240 lbs? I don’t think you’re squatting that much. However, Stronglifts says 1.5x bodyweight:
http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
Will the Texas Method meet your Olympic lifting needs? Or did you plan on changing the exercises?
by the time i squat 200kgs im pretty sure ill be around 220 (100kgs).
im pretty sure i could get 150kgs back squat really quick, thats why i doubt smolov is for me yet. plus i still lack the flexibility to back squat properly so im working on that and front squatting meanwhile.
ill probably do the texas method as in the 55, 33 deload and 13/12/1*1 but only for the exercizes i want.
except for the deadlift ill probably do shoulder shrugs or something instead for the volume workout. and only do the intensity workout for deadlifts
[quote]lordstorm88 wrote:
by the time i squat 200kgs im pretty sure ill be around 220 (100kgs).
im pretty sure i could get 150kgs back squat really quick, thats why i doubt smolov is for me yet. plus i still lack the flexibility to back squat properly so im working on that and front squatting meanwhile.
ill probably do the texas method as in the 55, 33 deload and 13/12/1*1 but only for the exercizes i want.
except for the deadlift ill probably do shoulder shrugs or something instead for the volume workout. and only do the intensity workout for deadlifts[/quote]
Sounds good. Wise substitution of deadlift for shrugs. The other thing, is that I have seen logs where it is back squat on Monday and front squat on Wednesday, for variation.
i know. i would do back squats right now, and with a 125 front squat, if i actually had the right flexibility i would have had a 150 back squat right this moment, but i lack it. when i get it ill be back squatting till i reach 200kgs
front squat
560, 2100, 1110, 1125 PR!
it was awesome, this was pretty sure my max or very very close to it with good form. my form was perfect all throughout, it didnt throw me forward, i had to grind it for 3 seconds or 4 and i made a nice grunt at the end which made everyone at the gym to look at me hahahaha. i love those looks. one of em asked me how many kilos that was.
gonna continue now back again with 115 kgs for 3 reps… it will probably be doable “easily” so maybe ill go for 2 sets or 3. if i can get 2 or 3 sets ill just increase weight by 2.5 every workout.
ok so i dont think ill make the 150kgs by 6th july but im hoping 140 for 3 plates
anyway
overhead press
5*67.5
70 next