NewWorldMan's Learning Olympic Lifting Log

Training Over 35 Lifter
21

Thursday 5/20:
warm up complex w/bar; a few @95; a few @ 110
then singles:115,120,125,130,135,140,145,145,then double @ 130 (not quite full snatches but definitely power snatches from 135 and up - I seem to be reluctant to ‘get under’ heavier weights despite doing overhead squats and drop snatches.)

Clean and jerk (similar progression): 135,155,160,165,170,175,180,185,185,155x2

Snatch Pulls: 175x3x3 w/straps

Clean and Press (one clean each set then press): 135x7,145x5,150x4

Saturday 5/22:
warm up complex w/bar; a few hang snatches/snatch drops/OHS w/95lbs; then
Snatch: 115x1x15 OTM (actually missed #12, then did three more trying tpo actually get under the bar more/quicker turnover-drop under the bar)

Clean and Jerk (after an 8:00 break) 115,135,then
160x5,155x5 (not quite on the minute - maybe every 1:20/1:30)

Front Squat: 185x3;210x3;240x3;250x1

walked to track and ran 5x110yards w/1:00 rests then stretched.

I will try to get 15 OTM snatches w/55kg;12 OTM Clean and jerks w/75kg on Tuesday then back squat up to 140kg(2 sets of 5).

22

Tuesday 5/25/10

Another night at the school gym ( i.e no coaching/no Olympic bars/bumper plates in lbs no kilos):

warm up w/the bar including drop snatches and overhead (I’m really trying to get under the bar)
did a few reps w/95lbs including drops/OHS
then
SNATCH: 20 singles approx 1:00 rest each, did 3@115;did 17@120 (missed the 18th - got under it just didn’t stay tight, perhaps my head was down - no coach to watch so just a guess)
CLEAN & JERK: a few reps with 120 (3+1); a few w/145
then
10 singles w/165 NOTES: 1) I sometimes feel I am pausing once I clear my knees, almost like I’m deadlifting then hang cleaning - not sure. 2) still struggling w/being aggressive w/the jerk.)
FRONT SQUAT: 210x3;230x3;245x3

did some abs and db presses/curls at home later in the evening.

Hopefully some coaching and videos of progress Thursday night.

23

"Novice’ Master prep for Keystone Games (7/23/10)

I took the plunge and started learning ‘weightlifting’ on March 25 of this year.
I get to train with Coach Rege Becker and the Pittsburgh Barbell Club. The home gym also has a platform, some bumper plates (pounds not kilos), and power bars (not o-bars).

I’ve settled into a routine in which I focus almost exclusively on the lifts themselves, with some front/back squatting, dips/pull ups, abs/lower back each done once a week.

SATURDAY6/5@ the club:
20 snatches around 85%
12 clean and jerks around 85%
SQUAT: 120x5,130x5,140x5

SUNDAY in the garage: bored so I did some snatch grip deadlifts and over head pressing about 3x5 each.

Monday (bonus day at the club - we did some platform maint. and got a little lifting in after the work - on new new oak too!)
Snatched 15 reps in the 85% range with coach watching.
Only managed to get 6 reps of clean and jerk before the gym closed.

Tuesday6/8@school:
Worked 15 snatches between 80-90% RM
12 similar percentages w/clean and jerk
Front squat: 185(lbs)x3,210x2,225x1,245x1,255x1,265x2
3(pullupsx6/dipsx10)

Thursday 6/10@school:
did a Joe Mills type workout:
warmups and bar work (including drop snatches) then
SNATCH:95(lbs)x5,110x5,115x5,120,125,130,135,140,1 45x1,1miss (hips to fast-swinging and lost it behind coming out of the bottom)
CLEAN AND JERK:115=warmup, 135x5,145x5,155,160,165,170,175x1,1,1,1,1,1

notes: Felt a little stiff/sore at the beginning of the snatch work but it didn’t seem to inhibit my attempts. The snatches are starting to feel better, but by rep 20 my form was starting to break down. The final jerks are tough at the end of a Mills 20/20 routine!

Saturday 6/12@the club:
dynamic warm up then snatch work w/the bar
SNATCH: 40x3 reps of snatch pull,snatch, overhead squat*
50x2,55x5**,57.5x2,60x5,62.5x2,52.2xdouble
(break to feed the parking meter)
CLEAN AND JERK:
50x1,60x2,70x1,75x1,77,5x1,80x5,70xdouble
SQUAT: 115x3,132.5x3,147.5x3;120x5
notes: spent time working on keeping my chest up and not letting my hips rise too fast on the snatch. The jerks are starting to feel ‘in the groove’ finally. Squats are HARD after this much work!

*mostly to work the positions and get loosened up.
** I stayed at this weight until I felt loose and ‘in the groove’.

Did some running Sunday AM (intervals:7x100,7x130,1x200) to try and get down to 105/231!

24

I tried that 20/20 workout once. The snatches weren’t too bad, but the interval between clean and jerk attempts quickly jumped up to 90s and I stopped after 15. Heart rate wasn’t normal for about 2 days.

Good decision to do a contest soon. Nothing will focus you better, and besides, you learn a lot, meet some good people, and have fun.

I’ve seen the videos you posted in the Olympic Lifting forum, and the ones you have here. Now that I’ve had time to digest them, I think the quickest way to good full snatches is to work on your back position during your first pull, (but definitely keep doing the bar work Koing suggested.) Besides the butt and shoulders thing you are already working on, your lower back is rounded from the start. Straighten it out and tighten it up when you get set.

25

[quote]Carl Darby wrote:
[/quote]
Thanks for the input Carl! I’m glad you find my post/vids in the O forum.

I will be working on keeping the chest up/back tight tonight:
Charles Staley had these two observations:

1)As you near the finish of your pull, imagine that there’s a button above your head that you can only hit if you stretch to absolute full extension. When your head hits the button, it releases a trap door under you, which you fall through (into the squat)

  1. make whatever technical issue you’re working on the goal, NOT making the lift. For example, if you’re hesitant to squat under a snatch, make squatting the criterion for a successful lift, NOT actually making the lift.

What a great coach!

26

6-15-10 club training

workout at the club w/the coach:
-flexibility work for hip/knees then
-warm up w/bar → RDLs, muscle/power snatch,snatch drop/overhead squats.
My goal w/bar work in addition to more warm up is to: get back position set, get under the bar, loosen up the bottom position.

  • Snatch Deadlifts (working on keeping chest high/hip not coming up too fast):
    40x3, 2+snatch pull, 2+snatch pull+snatch
    40x2;45x2;50x2;55x2,60x2,62.5x2,65x1,1,miss (hips too fast),1,1
  • Clean & Jerk:
    60xclean deadlift, clean pull, clean+jerk
    70x1;75x1;80xpressout;1;82.5x1,1(both were soft on the jerk lockout);80x1,1
  • Clean Deadlift&Shrug:
    100x3x3
    -Clean & Jerk: 85x1 felt good
    -Power clean: 90x1
27

Thursday 6-17:
Late start to training after getting tires mounted/balanced…
warm ups including bar work to ‘get under’ and progressive sets @ 40 to practice first pull position (hip/chest rising together).
SNATCH:
45/2
50/2
55/2
57.5/2
60/2
62.5/miss,miss
CLEAN&JERK:
50/2+1
60/2+2
70/1
75/1
80/1
did some cleans only (rear delts sore on the jerk): 70–>85

Saturday:
warmup w/bar
SNATCH:
95x1,1,1,1,1
110x1,1,1,1
115x1,1
120x1,1
125x1,1
130x1,1
135x1,1
140x1,miss
CLEAN&JERK:
135x1,1
145x1,1
155x1,1
165x1,1
175x1,1,1,1,1
185x1
BACK SQUAT:
225x3
275x3
322x2
342x2
CIRCUIT:Box jump/pullups/dips/ab crunch
3(3/7/8/12)

28

Tue. 6/22:
warm up = leg/hip mobility stuff & bar work w/empahsis on keeping chest up on first pull, finishing the second pull, and getting under the bar!

Tuesday’s work out was lost on a piece of paper (didn’t have log book) but basically:
snatch warm up tp @ least 7 reps w/125 (I think).
clean and jerk: 95,135,145x1,1,155,165,175,185x1,1,1,190x1,195:clean/missed the jerk, 165x1
squat: 225x5,255x5,2(285x5)
overhand pullups:7,6,underhand:5

Thur. 6/24:
trying to figue out how to warm up -
bar work, drop snatch w/95 for a couple reps, hagn snatch a few w/115 to try and develop speed under the bar,
snatch: 130,135,140x miss,1,1,125x1,135x1,145x1,1,125
clean & jerk:115xpower clean,hang clean, hang clean and jerk
135x1,150x1,165x1,175x1(jerk=soft), 185x1(jerk=soft),1(nailed the jerk!),190xclean and pressout,
power clean: 200 (PR)
clean and jerk: 175x1,1
clean pull:225x3x3
Not happy with this type of warm up - I seem to need more actual snatches to get comfortable w/the weight.

Sat. 6/26:
warm up:mobility and bar work including 3 reps each from ‘scare crow’, dead hang,and hang positions
95xsnatch,ohs, drop snatchx2
115x1,1,1,1
125xmiss,1,1,miss,1,1
130x1,1
135x1,1
140x1
145x1,1
150 power snatch+ohsx1,1
clean and jerk:95xclean and 3 presses (trying to loosen up shoulders),jerk
115x1+1,1
135x1
155x1
175x1,1,1(soft on jerk)
165x1,1
front squat: 225x2 (blah - not doing this today)
lat pulldowns: 3x8@145

29

[quote]NewWorldMan wrote:
warm ups including bar work to ‘get under’ and progressive sets @ 40 to practice first pull position (hip/chest rising together).
[/quote]

I seriously need to work on the getting under bit. Any tips?

30

[quote]sfp wrote:

[quote]NewWorldMan wrote:
warm ups including bar work to ‘get under’ and progressive sets @ 40 to practice first pull position (hip/chest rising together).
[/quote]

I seriously need to work on the getting under bit. Any tips?[/quote]
I’m not sure that I’ve conquered this enough to be offering advice!
What I’ve been told:
Koing (check out the O lifting forum) suggested:
3x3 sets w/just the bar(start from the scare crow position, the dead hang, and the hang).
Here’s the problem ‘I’ was having; by focusing on dropping under the bar I was failing the finish the second pull - cutting it short to get ‘under the bar’ - getting the cart before the horse.
There’s an older lifter (59) at my club who used to say 'don’t worry about getting under the bar - when it’s heavy enough you will get under it!

I found this to be true on my first attempt @ 70 this past Thursday!

Now drop snatches/overhead squats will help you get used to the bottom.

Charles Staley offered this:
If trying to squat under causes you to cut your pull, try this cue:

“As you near the finish of your pull, imagine that there’s a button above your head that you can only hit if you stretch to absolute full extension. When your head hits the button, it releases a trap door under you, which you fall through (into the squat)”

31

Tuesday 6/29 @ club:
snatch:40x2x2
50x2
55x2
60x2
65x0,1,1
67.5x1
70x pressout,0,0,1,1
60x2
Clean and jerk: 50x1
60x1
65x1
70x1
75x1,1,1,1,1
80x1,1
power clean:85x1
70x1

Thursday 7/1@club
snatch:40:snatchdeadlift, pull, power snatch, drop snatch
50
55
60
62.5
65
70 - actually dropped under and got it on 1st try!
72.5x miss,1
75 x miss
I am trying to find where my max is and what’s a comfortable opening weight.
Rack Jerks( to get some confidence and some extra work in w/out the fatigue from the clean): 50x3
60x2
70
75
80
85
clean and jerk: 70,75,80

Saturday@ school (rubber bumpers in lbs not kilos)
95x2
110
120
130
135
140:0,1,0,1,1,1
145:1,1,1
150:1,1 (had to walkout the 1st 150 attempt, left ankle was buckling - same issue w/my first attempt at 72.5 on Thursday - only I missed that one by dropping to my knee.)
clean and jerk:
115x1+2
135
150
165x1,1,1,1,1,1,1(2nd attempt jerk was spot on - 3,4,& 6 the jerks were soft)
Power clean:185x1
clean and jerk:190x1 (nailed the jerk - I guess I was tired enough that I had to get really agressive w/the jerk)
Back Squat:225x2
260x2
290x2(4 sets)
finished w/2 sets of :pullups/dips/abs

Gonna see if I can hit 70 again on my first attempt next Tuesday and if I can go strait to 75… Right now my plan is to get comfortable enought that I can open up w/70.

32

Sorry I seem to be only posting updates once a week :frowning:

TUESDAY:
Snatch (after some bar work): 40/2;50;55;60;65;70;75(PR);80/miss;70/x,1,1,1
70 is feeling good - I’ve got it 3 workouts in a row on the first try - thinking this might be a safe opener.
Clean & JerK: 50/1+2;60/1+2;67.5;75;80;85;90(PR);91(PR)
Rack Jerks: 60;70/2
Back Squat: worked up to 145x5 (matches a 5 RM - happy since I’ve not been pushing the squat)

THURSDAY:
Snatch (after bar work):40;50;55;60;65;70/1,1,x,1,1,1,1,1 (one of the last three was a press out - don’t remember which one but I do have the video below). Stuck w/70 to drill mentally that I can hit this lift and have the confidence to open w/it!

Clean&Jerk:50/2+2;60/2+2;70;75;80;82.5;85;87.5;90;92.5/missed the jerk;80/x,1,1
BB Row: 3x5@80 - don’t ask why - the guy sharing the platform was doing them and I thought ‘why not’?

Front Squat: 2x3@100

SATURDAY (at high school/no coach/no o bar/weights in lbs not kilos):
Snatch: after the usual bar work: 95/2;110;120;130;140/1,x;150/x,x,1;155/1 - bad mental lapse - ended up chatting and cooling down/forgetting what I was in the gym for and had more than usual misses - keep you head in the game!
Clean & Jerk: 115;135;155;175;185;190;195clean-missed jerk;165/1,1
Back Squat:225/4;255/3;295/2;337/1;347/1
2 sets circuit fashion: underhand chins/hyper ext/ab pulldown

THOUGHTS:

  • it feels nice to be hitting PRs in the lifts after spending the better part of the last four months working sub max and learning/practicing technique!
  • I feel my snatch is really coming together - though I realize once I hit 70 and up I NEED to stay tight in the bottom receiving position - standing up with <200lbs is no problem; but I NEED to catch it tight or a good pull will go to waste.
  • The soreness in my rear delts/upper lats seems to be subsiding, but I need to get my timing and confidence down on my jerks. From day one; Coach Regis noted that my feet and my arms weren’t timing out - feet were landing before the arms are locked out. We did adjust my grip out a little - but I NEED to constantly remind myself to get my feet out. When I am reminded of this and get it right it FEELS good, even light. I know I need the big split w/my feet to match my long arms and not have to drive the bar so high into the air.
  • It was nice to see my squat strength is still there, even though I have been neglecting it to learn the ‘lifts’.
  • Plan for this upcoming week: Tuesday: hit 70 on my first try;hit 75; then try a for a new PR (not sure if 77.5 or 80). Get more confidence w/my jerks - I’m thinking not trying to max/PR but settle in around 85/87.5 and REALLY focus on nailing each jerk solidly. As of today I’m thinking 85 as an opener 90/91 should be good/95 is my ‘what the heck’ third attempt number.
    Thursday: multiple singles @ 70 and 82.5 respectively
    Saturday: maybe go to the club and simulate the meet lift atmosphere.

I’ll probably still squat Tues/Saturday: maybe just singles until the speed slows down - nothing too taxing (though I am itching to start a serious squat cycle after this meet - I guess there’s just something about squatting that’s desirable - go figure).

The week of the meet - as Glenn suggested in a post above - 10/10 & some light front squats on Mon/Tuesday;Wed/Thur = 5/5; Friday =stretch and maybe some bar work.

Feel free to comment on any of the vids below:

Clean and jerk (including a missed jerk):

Recent Snatches( I think the one was a pressout):

33

Marked improvement but still lots of room to improve. I’m still thinking 80/100 by the end of summer. In the snatch, you are more stable in the catch than before, but could pull under more forcefully. Good luck at the meet.

34

[quote]Carl Darby wrote:
Marked improvement but still lots of room to improve. I’m still thinking 80/100 by the end of summer. In the snatch, you are more stable in the catch than before, but could pull under more forcefully. Good luck at the meet.[/quote]

Thanks Carl! I ‘was’ thinking 80/100 MIGHT be 3rd attempts if all went well - but first meet so no worries. At this point I’m thinking of opening w/70, I’ve PR’d w/75 in the gym last week - so assuming I hit 70, I’d like to confirm 75 as a meet PR. IF I hit that, then maybe try 80 - I missed it after the 75 gym PR.

I’m not sure about the jerk - I can clean up to 95 w/no issues. I just need to get confidence in the jerk. Probably open w/87-90, then try 95. I need to try cleaning 100, so I can have confidence in jerking it if I get to that point for third attempt.

I must admit I struggle w/‘pull under more forcefully’. At the times I’ve focused on ‘getting under’ I’ve ended up cutting the 2nd pull short - so I’ve been concentrating on finishing the 2nd pull and letting the weight, as it gets heavier, force me under.

The problem I am having this week is I’m missing 70 (I’ve hit 70 on my first try the last 4 workouts - including 6/8 w/70 one workout). I’m ‘pulling the crap’ out of the lift according to those watching me - but for some reason I’m sinking/melting under the weight. And I’ve missed it enough now that it’s a mental thing to get over!

My partners/coach noticed I’m dropping my head when I come under - so no surprise I miss to the front.

Last night I even missed 65, then missed 70 once, got it, then missed it 3x. They had me drop to 60 and do two sets @60: 1 snatch + 1 OHS. They noticed my squat was ‘shaky’. They suggested my feet were too narrow on the catch/squat. I fixed this on the 2nd set @ 60 and practiced the foot work a few times - but still wilted under 70 - ack!

Now it’s mental and I’m definitely soliciting any advice as to how to get over this!

Normally after bar work I do: 40/2,50/1 or 2, 55 60 65 70; then either rep at 70 or go up to max and then back off for 2 singles @ 85%.

Any clues on how to approach this tomorrow AM in my next workout?

Thanks - Kevin

35

What you are doing now sounds good. Getting under the bar quickly is a matter of aggressiveness and timing. Pull hard and extend but immediately pull under. Now that your catch is more stable, you can start really cranking on this aspect. Remember, the pulling and speed is not done once you get to full extension.

36

Thanks Carl!

Charles Staley suggested this cue: Imagine there’s a button over your head - the moment you hit the button it opens a trap door below you.

My problem is I am not staying tight under the catch - I don’t think I said I figured that out - the suggestions were to keep my head up and use a little wider catch - but even after to drop sets @60 I still missed 70 again :frowning:

We’ll try again tomorrow morning!

37

So throw yourself through that trapdoor (agressiveness). I don’t picture the pull as coming is phases, but rather one continuous movement. The only transition between what people refer to as the second and the third pull is that during the second pull (up to full hip and knee extension), your feet are pushing against the platform, during the third pull, they are not. Although some people’s technique allows for differences, when my feet stop pushing, my arms start pulling (timing).

38

4+ hour drive across the state to my first meet!

My team - Pittsburgh Barbell - brought 9 lifters - 5 of which are 6’2" or more (yes we are a weightlifting team and not a basketball team!)

We had a 12 year old - Nick - first meet - 40/47.5(missed 50 c/j), a master George James - 86/112@ 69kg! Another teammate, Kevin Cornell tore it up today , 130,136,140 then 162,166, and an oh so close miss @ 170 (strong clean and quick recovery; solid jerk, lost it in front recovering the jerk).
George James had a solid performance w/86/112 @ 69kg!

Made weight, got some water/food (normal preworkout food) then proceeded to wait (our flight started late).

I took my warm ups after some brief bar work /hip stretching:40/2 50/2 60
Coach Rege walked us all through the process - I was the 8th lifter - he helped me time out my warm ups - though I missed a 62.5 and the guy after me missed his warm up attempt too - Rege thought we were trying to give him a heart attack (I made my next warm up not sure if it was 62.5 or 65)

I managed to get the 70 opener that I had planned, then proceed to miss 75
(a gym PR) twice - the first attempt @ 75 was a pathetic weak attempt
(nerves) and the second - plenty of pull, but I wilted under it - gotta get that part figured out.

Kevin Cornell had us all fired up after his 140 PR snatch - so I was ready for my clean and jerks - took a conservative 85 (wanted to get on the board) though I was tempted to hit 90 in warm ups :slight_smile:
Hit 91 and a PR 96 (gym best was 95) really solid.

Absolutely a wonderful gym (visionfitnessofpa.com) and great hosts in Brogue, PA (just south of York).

I am happy my jerks are finally coming together. Though I am not amused that they seemed to have come at the expense of being able to stand up w/my snatch

/Also happy for over 400 miles round trip on the turnpike and no speeding tickets!

39

Monday 7/26:
warm up = leg and arm swinging
then
bar work = 3 RDLs,3 squat+press,3 drop snatches:3 snatches from high hang, 3 from waist, 3 from low hang
Snatch: 40/2 50/1,1 55 60 61 62.5/1x10 close to On the Minute once I hit 60
Jerk: bar/3
Clean and Jerk: 60 67.5 75 82.5/6
no squats and cut the cleans short as I had to leave the gym early.

Planning to squat and press tomorrow - may use the snatch bar work above as my warm up.

40

Tuesday 7/27/10:
bar work: 3 rdl, 3 squat+press; 3 drop snatch: snatch from scarecrow x3;from waist x3; from hang x3
95x2 115x2x4
Back Squat: 135x2
225x2
275x2
315x2
295x2x5
Standing Press (clean first rep of each set):115x5x5
Pullups:5 reps (overhand, parallel, underhand)
Hyper ext.: 2x10