Oly Lifting for Rodents

Bigger Stronger Leaner Competitive Bodybuilding
1

This is a log to record my ever-so-gradual progression towards being able to Clean & Jerk and Snatch some respectible weight in a competition one day soon enough.

August 18, 2006:

A couple stats for you:
Height: 6’1"/185 cm
Weight: 198-201/90-91 kg (Trying to work up to 205 and eventually 215-220 lbs)
Age: 19
Max Clean: ? (Need to figure this out, I have done clean of light weights like 115 for sets of 12 easy reps…but that doesn’t count)
Max Snatch: ? (need to figure this out as well)

5 sets of Snatches (1-arm kettlebell; per arm)
1x6x 20 lbs
1x6x 27.5 lbs
1x4x 35 lbs
1x3x 40 lbs
1x2x 42.5 lbs

3x5 Pistols (used the doorway for balance, went ATG; looking to be able to do these ATG w/o doorway or chair for balance right now)

1x10 Millitary Press, one arm x 25 lbs
1x9 27.5 lbs
1x6 30 lbs

Core circut:
20 standing twists w/ 30 lbs, 20 glute-ham bridges, 60 second front plank

3x4 Squat jumps (plyos)

1x20 Manual resistence Neck lateral motion and forward and backward flexion + 50 yes/no’s

Notes: My shoulders need A LOT of work. I have neglected them in favour of working traps and back for grappling. Some of the snatch reps almost didn’t make it up and I had to really lockout the arms at the top.

I am working plyometrics in to help explode out of the bottom of the rep and the core work is obvious as to help me stabalize the overhead weights and squatting et al. The neck work is leftovers from grappling and football where I learned the hard way the need to have a strong neck. I don’t like to clean and snatch in the same day as I find it’s currently too much. I like to focus on one major lift per day.

Also, to answer and pre-emptive questions: I workout at home right now due to monetary concerns. I do one arm stuff because I have enough weight for one home-made adjustable kettlebell. Right now I have something like 80 lbs of plates. I have worked out before with Oly lifts, though never focusing on them.

This is not my first Olympic lift-focused workout, but I didn’t record the other ones.

Comments, tips and advice and questions more than welcome.

2

-August 19th, 2006-

Cardio/active recovery day

Today I stretched out and ran the following drills, inspired by my old football practices, in circut fashion with the only rest coming in walking back to the start line:

10 yards in-route, 10 yards out-route, 15 in, 15 0ut, 20 in, 20 out; 10 yard crossing route, 15 crossing, 20 crossing; 10 button-hook, 15 button-hook, 20 button hook; 10 yard back-pedal then broke to the left, 10 yard to the right, 15 left/right, 20 left/right; 10 yard lateral shuffle and back, 15 and back and 20 and back & lastly 10 yard carioca and back, 15 and back, 20 and back.

Notes: I hate running sprints all the time so I like to vary up my cardio. Besides, who doesn’t love football ? I am trying to add size and strength but I don’t want to totally destroy my anaerobic capacity, hence cardio twice a week; for now cardio includes wrestling/BJJ but as of November it will be sports, running, cycling et al.

3

If you want to be a competitive oly lifter, the best thing to do is to find a great oly coach in your area and learn how to do the lifts properly before you ingrain bad habits. It’s rather difficult to learn properly on one’s own.

For instance, the groove of the kettlebell lifts and the oly lifts are different, and doing a lot of KB stuff first CAN predispose you to some bad habits with the oly lifts. This happened to me; I started doing oly lifts at about your age, two years ago, after doing KBs.

Google ‘USAW,’ go to USA Weightlifting’s site, click on ‘Contacts,’ and then click on ‘Registered Clubs.’

4

Ross, I am in Canada.

But you know what ? You’re right. I need a proper coach and the nearest one is too far. I have no car and with work and a bunch of other considerations, no way of reliably getting there. Sigh This is a set-back, but I will figure something out.

5

LOL…

ok, then maybe go to olympic weightlifting on the wob (OWOW) at lifttilyadie.com.

They have a couple of Canadian clubs. Winnipeg, Newfoundland/Labrador, Manitoba, Quebec, Saskatchewan, Toronto. And even if none of the clubs are near you, if you get in contact with one of them via email they may be able to tell you about other clubs nearer to you that are off the grid.