NewWorldMan's Learning Olympic Lifting Log

Training Over 35 Lifter
41

Thursday 7/29/10
Warm ups
then
SNATCH: 40/2 50/2 60 65 70(solid) 72.5/x,x,x,x 60/1+3OHS
jerk warm up w/bar:20/3
CLEAN/JERK: 60 70 80 87.5 90 92.5 95 75/1,1
CLEAN PULL: 100/2 110/2 120/2x3
8 reps on GluteHam

  • up until two weeks ago 70 was feeling for me. Then I’ve been struggling with it and it seems to be in my head. 70 felt good today, then I proceeded to take three very timid attempts. Coach Rege said my bar path looks good but I am not exploding enough on the second pull - he referred me to a slogan that’s supposed to be on Glenn’s truck’s visor
    The 4th attempt was a good pull, just couldn’t stay tight on the catch to stand up. So coach suggested to do some OHS w/ a 3 count at the bottom on the last rep.

  • cleans are really coming together (coach says I am ‘starting’ to look like a weightlifter ).

  • jerk has come into it’s own recently, but I can get soft if I don’t ‘want’ it - 90 was solid, 92.5 & 95 were just a hair soft on the lockout.

Most likely Saturday will be at the high school gym (no olympic bar; bumper plates in lbs not kilos). Most likely will do sets across somewhere around 60/61 and try for no misses. Not sure how I will tackle the clean and jerks - for some reason I hate cleaning at this gym with this equipment.
Also not sure if I should front or back squat - back squats on Tuesday w/no energy 5 sets of doubles at approx. 82% felt like a lot of work - maybe deconditioned on the squat due to meet prep the last two/three weeks?

Not really sure how to approach my squat. At this point my back squat is 165; front is 125; clean is 96; and best snatch WAS 75.

Seems that, being new to the lifts, I have not come close to strength being a limiting factor on the lifts. Yet, I suppose it never hurts to be stronger… and I am close to a 400lb squat - there’s something psychologically that hitting 400/405 would make me FEEL better :slight_smile:

Probably have 7/8 weeks 'til a planned club meet, so maybe there’s time to run a squat intensive cycle and still get some good practice in on the ‘lifts’.

42

Saturday 7/31/10

warm up and bar work = presses, squats, rdls,etc.
SNATCH: bar x3 from hang 95x2x2 115x2 135x1,1,1,1
BACK SQUAT: 155/5 205/4 235/3 272/2 302/1
JERKS (cleaned the first rep):115x press, push press, 2 jerks
135x push press, 2 jerks
155x jerk
FACE PULLS:3x10@80
PUSHDOWNS:2x10@60
MACHINE CURLS:10@75, 8@70

Some jogging/running:100/200/300/400/200

one week after first meet - got some good lifts in this week, just wanted to get some work in today, but not too serious.

Squat was around 80%, not too many snatches or jerks, even fewer cleans.

Back at it Tuesday…

43

training at the club - kind a blah - started out w/only three lifters/ no coaches - no energy :frowning:

I was planning on doing doubles tonight for my snatch - trying to avoid what Jim Schmidt calls ‘paralysis by analysis’ and focus on a good 2nd pull on teh 2nd rep.

So, after my warm ups w/the bar:
SNATCH: 40/2 45/2 50/2 55/2 60/2x4
JERK: 20/3
CLEAN and JERK: 60 70 80/1x4
BACK SQUAT: 70/2 100/3 125/3x4
PRESS: 50/5 55/5x2

*snatch is still soft on the catch - ended up my last two sets @ 60 doing on power snatch then one full snatch.
** No energy (and no motivation) to do the cleans tonight _ I basically just quit after a few reps rather than soldier on.
*** Was able to push through the squats - less technical than the jerks - blah.

Now to get in a better frame of mind by Thursday. The good news is I can keep it all in perspective and by the time I drove home life was good again and I was happy to be with my family (though I still suck as a weightlifter :rolleyes: ).

/Sometimes I feel like Don Music - I’ll never get it! (see who knows that reference)

44

8/5/10
snatch:3 sets (95lbs/3 pos;105/2 pos;115/1)
clean & jerk: 115x2; 5(135/2)
front squat:205/3x3
Clean pull:225/3;250/3;275/3
7 hanging leg raises lol

*trying to mix it up on the snatch (am I just avoiding going heavy and failing?) - did doubles Tuesday, did 3 and 2 position snatches and then a single - trying to focus on finishing the pull and keeping the back tight on the catch.

Easy clean and jerk night - trying to keep it crisp - mostly successful. Somehow on my 2nd clean on my 2nd set I managed to snag the bar on my left thigh and completely miss the pull - weird.

Goin’ to have to man up and work up to heavy singles Saturday…

45

8/7/10 Saturday

weight in lbs/power bar - no O-bar

leg/arm swinging then warm up progression w/bar
SNATCH: 95/2 110/2 125/2 140/1,1,1,1,1,x,1,1PS+2OHS*
BACK SQUAT:155/5 225/4 275/3 300/2 327/1
JERK: 45/3
CLEAN & JERK:140 155 170 185/1,1,1,1,1**
Circuit: (box jumps/3;overhand chins/5;press/10)2

*did the singles @ 140 OTM -almost missed the 5th rep, pulled hard on the 6th but missed it out front, almost missed the 7th behind me :eek:
was mad, so I did a power snatch followed by two overhead squats with long pauses at the bottom. NOT SURE WHAT’S HAPPENING TO MY SNATCH.

It’s been as varied as dropping my head after I catch to not hitting the 2nd pull hard enough.

I need to get some videos posted.

** a little tired after snatching/squatting but I remember the clean/jerk came fast in the last meet; so I guess it doesn’t hurt to train these in a fatigued state occasionally.
The last two reps were a little soft w/the arms on the jerk though the feet felt quick.

My current goals include:

  • working reps at sub max on the snatch to hone technique/(re)gain confidence in this lift.
  • more emphasis on squat: earlier I was able to hit a good single @ 165 after an evening of snatches/clean-jerks. So I think I should be able to hit 180(400/405 is a nice round number that will make ME feel better.)
  • work the jerks heavy once a week and stay aggressive.

I am slowly ramping up the weight/volume on the snatch and slowly increasing the intensity/weight on the squat.

Coach is planning a ‘club meet’ in September but it’s football season for my middle son - so Saturday afternoons are filming his games - may not be able to do a Saturday meet - priorities!

46

I’ve been lurking in your log. Just wanted to say nice work-- I’m enjoying seeing the Oly lifts.

We (ie Over 35) have some great diversity in our training. It’s really great to see.

47

[quote]SteelyD wrote:
I’ve been lurking in your log. Just wanted to say nice work-- I’m enjoying seeing the Oly lifts.

We (ie Over 35) have some great diversity in our training. It’s really great to see.[/quote]
Though I am not seeing much progress I am really enjoying the new pursuit.
I’ve been lifting since my teenage years, so it’s nice to find a new twist to an old habit.
It’s kinda like golf - simple yet complex, frustrating yet quite addictive.

48

stretch, warm ups; bar work…
SNATCH: 40/2 50/2 60/1,1 62.5/1,1 65/1,1,1 67.5/1,1,x,1
JERKS:20/3
CLEAN AND JERK: 60/1 70/1 80/1 85/3 87.5/2 80/1 85/clean, missed jerk - shoulders were not having any more of this yanking and pulling tonight.
BACK SQUAT: 70/3 100/3 120/3 130/3,3,3,4

*repping singles starting @ 80% (60); when they felt good I moved up. Volume and weight slowly moving up.
** didn’t eat enough before hand and noticed it during the clean/jerks.
I seem to only be good for 7 jerks before my 39 year old left shoulder starts to inform me that we should cease for the evening.
***I wanted to go 135 on the squats, but the lack of food/energy…so 5kg increase is still progress.

warm up (prior day):

49

Glenn Pendlay replied to my log post (another forum) and suggested:

“you need more hips my friend.” and promised some vids with drills to help.

So…I found the drills for ‘more hips’.

and it’s sister video.

I practice this a few times at home and am eager to head to the gym.

I’ve been starting to do doubles on my snatch to avoid too much thinking and force better technique when slightly fatigued. Tonight I planned doubles and take them up to 88%.

Did my usual bar work then:
SNATCH: 95/2x2 with the (re)new(ed) emphasis on waiting and using more hips- the 2nd rep of the 2nd set almost flew through the ceiling! Wow this coaching tip seemed to help.
115/2 same good results
135/2 still strong
140/2 still strong
145/1 then
150/1 all felt very crisp -

mixed it up a little next:
CLEAN and PUSH PRESS - 145/1+3; 160/1+3
CLEAN and PUSH PRESS/POWER JERK - 175/1+1+2
CLEAN and JERK - 190/1+1
CLEAN - 205, 215 PR, 225 miss -
CLEAN DEADLIFTS - 225/3 275/2x3

feeling good and looking forward to working up to (new) maxes Saturday :slight_smile:

/maybe the Iron Maiden and Judas Priest helped with the lifts too :wink:
//Thanks Coach Glenn!

50

8/14/10
warmed up w/bar work
then
SNATCH: 40/2 50/2 60 65 70 72.5/x*,1 75/1 77.5/x*/x
JERK: 20/3
CLEAN &JERK:60/1+2 70 80 90 92.5/1**,1 (60/2 jerk only) 95-clean only/1 80/1+2***
BACK SQUAT:100/3 120/3 140/2

*arms were a little soft on the catch, but for training purposes I completed the lift. The 75 was solid and matched a gym PB.
**again, arms a little soft on catching the jerk - maybe tired, maybe getting timid again?
Coach said after the soft 92.5 to clean 95 then we’d drop and so clean/jerk. So we dropped to 80 :solid clean and the jerk was WAY out front, had to drop it and clean it again to get the 2nd jerk, tired a second set @ 80 and my shoulder told me it was time to quit :frowning:
I may have said this before but when I snatch before c/j my left shoulder seems to only be good for about 7 c/j before it starts to buckle catching the clean - not sure what to do to get it up to speed.
Was planning on front squatting but figured w/the shoulder I’d better rest the bar on the back.

51

been busy w/repairs, still getting training in and still logging it -just not on the web.

So:

TUESDAY 8/17:
Snatch
(56) 2
110(65) 2
125 2(73)
140 1,1(82)
145 1,1(.85)
150 1,1(.88)
155 1,1 (.91)(8 lifts @>80%)

45= warm up jerk
CLEAN & JERK
115
135
155
175
185 1,1,1,1 (5 >80)(88)

BACK SWUAT
232 3 (63)
272 3 (74)
302 3,2,3(82)

chins 5,5@ bodyweight then 5@175 pulldowns

THURSDAY 8/19:
85(50)/2x2
105(62)/2
120(.7)/2
135(.8)/2
145(.85)/2x3,1+OHS

CLEAN & JERK (variations)
115/1+3P+2PP(55)
135/1+1P+2PP (64)
155/1+1PP+1J (74)
175/(1+2J)/3 (83)
FRONT SQUAT
185/2 205/2x3(80)
RDL:185/5x3
doing doubles to try and stop ‘thinking so much’; get some conditioning, and learn to lift weights when fatigued.

SAT 8/21:
SNATCH
40/2 50/2 60 65 70 75 78/xxx 70
(last attempt @ 78 was a good pull, the first two were timid, though 75 was solid)
CLEAN & JERK
20/3 60 70 80 90 95 98/c,jx 90
Front Squat 90/3 100/3 110/2

SUN 8/22
Workout at home:
Press/Row: 87/8+8
117/6+6
Press: 137/5,4,3+2
Row: 3x6@157
SN DL 3x6@157
db curl/press: 2x8 w/33lb db
10x100m(100 rest):25,21,20,19,17.3

MON 1:24 walking

TUE 8/24
SNATCH:
3POS: 45;95;110;120/3;120/1+3OHS
C/J:120/1+2;135/1+2;155/1+2;175/1+2;185/1+2,1+1,1+1
Back Squat:232/3;272/3;307/3;312/3x2
BE:3x10

THUR 8/26:
SNATCH (worked up to a top set of doubles):
95/2
110/2
125/2
140/2
145/2
150/2
155/2
CLEAN AND JERK:
115/1+2
135/1+2
155/1+2
175/1+2
185/1+1
190/1+x
RACK PULLS:
3x3@300 from right at the knee.

Here’s a link to one set of 3 POS snatches (critique welcomed - coach suggested these):

52

Weekend of 8/28-29/10
Saturday: Middle son had a football scrimmage(12-13 year olds), so I knew I had a short time in the gym.
Tried to get warmed up before the gym opened.
Did some snatches, mostly doubles: 45,95,115,135,140,145,
then 2 singles @ 150,155.
Moved quickly to the back squat: 232/3;272/1;302/2
Managed to get 3 overhead squats @ 95 (should’ve done them @ 115).
Out the door in 35 minutes - not much but better than nothing - got some practice in.

My son looked really good at tight end, made all his blocks and ran his routes well. Did equally well at DE, keeping contain, shedding and making tackles.

Sunday:
At home (cast iron weights and a 6’ long 1" bar - read no spin/whip at all!)
Did a Jim Schmitz inspired ‘one exercise’ routine:

  • clean & press (one clean for each press):
    67/5+5
    117/5+5
    137/5+2press-3 push press
    147/5+1-4
    157/5+5pp
    167/5+5pp (did 2 reps/set the bar down/then proceeded w/3 singles approx 20/30 seconds between reps).
  • clean and front squat:
    167/1+3 (way too light but the clean is tough with this cheap bar)
    177/1+3
    187/1+3 (again - way light,usually front squat triples around 242)
  • bent rows:
    167/5
    177/5,5
  • RDLs/pushups:
    3(187/5+10 push ups)

Back to the gym Tuesday: not sure if I’ll stick with the 3 position snatches or do doubles. Most likely will do1+2 clean and jerks and then front squat.

53

8/31/10
SNATCH: 3 position, worked up to 3 sets @ 70% - doing them top to bottom tonight.
45
95
110
120 for 3 sets
CLEAN & JERK:
120/1+2
145/1+2
165/1+2
185/1+1 for 6 singles
FRONT SQUAT:
205/2
240/2 for 3 sets
CHINS (wide, overhand): 5@bodyweight
BACK EXTENSIONS:10, oops gym is closing -started too late.

Here’s the last set of 3 POS snatch @ 70%
[url]3Position-8-31-10.3GP - YouTube

Here’s the 4th single @ 85% on the c & j:
[url]clean-jerk-8-31-10.3GP - YouTube

  • from my untrained eye the clean seems ok - good position, knees are back, staying over the bar - though I suppose I could get under the bar a little faster - not too worried about that I seem to get under pulls above 90% ok so far.
    Now the jerk, while this rep felt ‘in the groove’ and felt good, upon watching the video, it seems that my front foot needs to be faster and go farther out. I think my dip and drive is getting better - but not sure if it is what it is supposed to be.

I look like a painfully slow 6’3" 235 39 year old :eek:

As always, comments appreciated.

For the last 4/5 weeks following my first meet it seems that my squat numbers have been struggling - was doing triples @ 110 on the front and 145 for 5 on back at the end of workouts prior. Now I am struggling w/doubles @ 110 and only getting doubles around 135–>145.

54

good training tonight - switched it up a little with good results.

warm up with leg and arm swings and some bar work.
SNATCH:
95/2
115/2
135/2
145/1
155/1,1,1,1,1,1,x,1

BACK SQUAT:
239/5
269/5
289/5

CLEAN & JERK:
115/1+2
135/1
155/1
175/1
185/1
195/1
185/1
195/1
205/1
185/1
195/1+x

BACK SQUAT:
309/2

was in a groove w/the snatches, then I noticed I was in a groove and promptly missed the next snatch! Screwed my head back on and made the next one. 7 out of 8 snatches @ 90% of my current best seems to be a good thing.

Wanted to squat next just to see if I can still squat (been having less than stellar results always squatting last) - hadn’t been doing more than doubles/triples recently - going to try to get back up to my 145(kg)/5 best.

The clean/jerks didn’t seem to suffer from squatting first - wasn’t sure what to do when I got to 185 so I did a few waves - ended up getting 11 total reps! I usually only get 7 before my left shoulder start to tell me to quit - perhaps the squatting was a rest/break for the shoulder.

No vids tonight.

55

suffering through cold: sore throat/sinus pressure-headache/general letheragy
but
too anxious to practice and fix some of my flaws
and
I rather get out and do SOMETHING than sit/lie around and mope all day.

SNATCH:
95/3 Position
115/3 Position
135/2 full snatch
145/1 "
150/1,x
115/(1+3 Overhead squat)x3

CLEAN (from below the knee) + JERK
115/1+2
135/1+2
150/1+2x2
150/1+1
165/1+1x2

SNATCH PULLS (wanted to do some more work, but not pull heavy or squat):
165/2
175/2
185/2 (hard on the hands w/out straps)

CABLE PULLTHROUGHS (lower back/ham work w/out lying face down due ot my congestion):
2x10@110

Managed to film my son’s first football game (12/13 year olds).

56

Looks like 70kg/90kg is becoming pretty routine. Whens your next competition?

57

[quote]Carl Darby wrote:
Looks like 70kg/90kg is becoming pretty routine. Whens your next competition? [/quote]
Carl,

At this point I don’t have a scheduled meet. We were planning a club meet for September, but alas, that didn’t happen.

I am still planning to get 80/100 at the club, either this Saturday or next ( you were the one who said I look good for 80/100 by the end of summer!)

We usually have our Pittsburgh Open in January and the National Masters are in Savannah, GA April 1-3. I would like to be @ 200 total (88/112) by then.

I would like to hit 225 in the next 5 years (200 is the 40-44 year old 105 qualifying total to lift at the Pan Ams, and 225 is that age/class total for worlds - not that I would go, but these are bench marks that say I might be a decent lifter!)

58

Tuesday 9/7/10
SNATCH:
95/2
115/2
135/2
first wave:
145/1
150/1
155/1
second:
145/1
155/1
160/1(94% of current max.)
third:
145/1
155/1
160/x (mental miss)

SQUAT:
225/3
250/3
275/3
305/3

CLEAN & JERK
145/1+2
165/1+2
185/1+1
200/1+1 (95% of current max)
210/got the clean, but not high on the shoulders, then a big pressout on the jerk

SQUAT:
305/3
BACK EXTENSION:
3x10

SQUAT = high bar. I’ve been fooling around with squatting before cleaning - doesn’t seen to effect my cleans but is helping my squat - may do this for a while (it’s really only once a week) and see if it helps.

THURSDAY:
45/3 from hang - 2 from below knee
3 Position snatch:
95
110
120 for 3 sets
Snatch + Overhead squat:
135/(1+2)3

Clean & Jerk
135/1+2
155/1+2
175/1+2
185/(1+1)7

59

Saturday at the club:

SNATCH:
bar work then
40/2
50/2
60
65
70
75/x,x
70/x,1
75/x

CLEAN & JERK:
50/1+2
60/1+2
70
80
90
95
100/1+x,1+x
RACK JERK:
80/1,1

FRONT SQUAT:
100
110
120
130 PR

had been feeling good about my snatch (three position work recently) so I planned to warm up and see what happened.
I noticed my 65 ‘felt’ slow though I did get the lift with no struggle - was tempted to take it again but went to 70 - got it but felt slow again.

I’ve hit 75 before and I’ve hit 72.8(160) with a power bar but it was not to be today. Will try again next Saturday to hit 80.

The cleans @ 100 felt easy. The jerks up to 90 were solid, 95 good but not great. For some reason I couldn’t jerk the 100s barely above my head - maybe mental - maybe not enough hips. No video to analyze - but nice to know I can get 100 off the floor and onto my shoulders.

Hadn’t done singles in front squat in a while - last known best was 120(265).

60

(Tentatively) planning on the masters meet in Savannah, Ga on Nov. 6/7th.

This is exactly 8 weeks out, and Doc Hartman’s plan is an 8 week cycle - so why not have a 39 year old with 6 months experience with the lifts and one meet under my belt give it his prep a try.

I’ve spent the last few weeks working on positional work - 3 position snatches, doubles, cleans from below the knees, multiple rep jerks.

I am ready to give this a try. While I am relatively new to the snatch and clean/jerk I’ve been lifting w/barbells since I was 14 or so. I have lifted 4x/week recently, but only practicing the ‘lifts’ 3x. I don’t think this is too far of a stretch for me to run this program, though my sleep/nutrition will need to be dialed in for sure.

First night:
-5x5 back squat, 12 singles @ 75% for snatch and 10 for clean & jerk, then 5x3 RDL:

I’ve recently started squatting after snatches but before cleans, so now it’s time (according to the template) to put squats at the top of the batting order.

Warm ups - did my normal leg swings, broom handle work for the shoulders, some overhead squats and rdls with the bar
then
Back squat: 20/5 70/4 100/2 132/5x5*
Snatch: bar work - 3 from high hand, 3 from below knees
then
40/2 50/2 60/1x12**
Clean and Jerk: 50/1+2 60/1+2 70/1+1
75/1+1x8***
Romanian Deadlift: 75/3x4

  • haven’t done this much volume in a while - this was more of a mental challenge than physical - another lifter noted my 5th set looked better then the 3rd and 4th.
    ** wasn’t sure how to warm up after squatting, proceeded as normal, maybe less reps. During the first 5 or so snatches, while good form, I felt gassed from the squatting. Then, on the last 6 reps I felt good and in a groove - just what I need for my full snatch!
    ***cleans were crisp, most of the jerks were the same, another lifter (club coach certified) noted while my front foot was fine I needed to drive through more - managed to get these.
    I stopped @ 8 reps (9 counting the 70) due to my left shoulder. It seems that I have a 7 rep limit (not counting warm ups) on my cleans after I snatch until my left shoulder starts to buckle and tell me to call it quits. Sometimes I finish w/rack jerks, tonight with all the squatting first I stopped and will plan to lift another day.

RDLs were a little light, but too lazy to add weight to the bar and instead focused on keeping the back flat and tight and pushing my butt back - no discomfort in my left groin (which has recently not liked rdls/good mornings).

I will try to get some videos up - but I don’t like to bug people to film me and I only have a flat blackberry and not a real digital camera that would sit on a bench/ledge.

My plan is to lift Mon, Tue, Thur evenings, and Saturday AM, so day two tomorrow…

Kevin