My back got all stiff after doing a whole session of barbell rows (10 sets, 5 reps + warm ups).
I think the main problem was that I was breathing during the set and hence my abs were not braced all the time (putting all the support pressure on my back).
Anyway after a couple of days off the back is getting better (just a minor muscle strain really) but a good wake up call for me about safety.
I think I will drop the rows and replace them with pull ups at least for a few months.
So basically now I am just doing the old olympic three (i.e. clean and press, snatch and clean and jerk) plus pull ups, hanging leg raise and a bit of arm work (i.e. mucking around and having fun with rope pressdowns mainly).
Also I needed a few more rest/light days to really be able to attack the weights on the heavy days.
Also found that if I just tried to squeeze in the clean and press I got NO improvement in terms of strength. Needed to give it as much focus and as much rest (pre and post) as the snatch and clean and jerk. Now I give it its own day with a days rest either side of it like the snatch and the clean and jerk.
Current setup:
Day 1: Clean and press
Day 2: Rest
Day 3: Snatch
Day 4: Rest
Day 5: Clean and jerk
Day 6: Rest
Warm up and warm down: hanging leg raises 5 sets aiming for 20 reps a sets. After the first couple of sets the reps drop off i.e. 20, 20, 15, 12, 9 etc. No swinging either. The reps are even worse on the warm down last set I am currently stri=uggling with about 5.
After about 5 or 6 warm ups lifts I aim for about 5 or 6 heavy but crisp singals on press, snatch and clean and jerk. All about 92-97% effort. Volume in this range I find really improves my strength. Any higher either all out or failure sends me backwards.
On the rest days if I have the time and energy (maybe) do higher reps (e.g. 5 reps or 10 reps) lighter weight in pull-ups, military press, hanging leg raises and rope pressdowns. All in the one lift a day style as above.
I could never really get much of a pump or growth in my arms but doing nothing but rope pressdowns for a whole workout really works for me.
Main goals by the end of the year:
To press 100 kg for a signal (this will be a big stretch for me, may not get quite there but will get close maybe 80kg for example)
To power snatch 100 kg for a signal(current best 80 kg) easy reps with 75kg at present
To clean and jerk 120 kg for a signal(current best 100 kg) easy reps with 95kg at present
Improve the body a little. Better posture would be a big step hence the leg raises to straighten the pelvis and the rows now pull ups to bring the shoulders back a little and build the rear delt. Onto of that a bit more meat on my triceps and chest from MP and pressdowns would help a lot. Back and legs are pretty good for me and hence are not top of the lost at the moment.
Never really found assistance work to be of much help, squats a little deadlifts not at all hence for now I am leaving it out. Really assistance work just made me tired especailly CNS wise with little improvement in focus lifts.