The Long Road to Competition (Oly)

[huntito]

8/8/12
Preworkout weight: 212 (with oly shoes)
Postworkout weight: 212 (without oly shoes, shirt, and with dry clothes lmfao)
Preworkout mood: good
postworkout mood: ****ing epic!

Totals so far: (nothing special lol)
95#/185# - 280#
43/84 - 127kg

2 Snatch pulls + 1 hang snatch (knee) x 5
lotttttttssssss of bar work before my snatches
75 x 1
95 x 5 (no misses!)

Clean and Jerk (singles)
95 x 2
135 x 2
165 x 2
175 x 6 (3 misses. 1 on the clean, 2 on the jerk)
185 x 2 (1 miss on the jerk)

Front Squats
95 x 5 x 1
135 x 3 x 1
185 x 1 x 1
195 x 1 x 1 (too heavy for my working sets)
185 x 2 x 1 (no more gas in the tank)

Notes:
Fuarrrk my whole body was destroyed after today's workout. Wore my new leggings in this 110 degree heat (literally) and busted all sorts of PR's, I was sweating like a ****ing dog today though lol. Before the snatch, some guys on the team plus my coach "gave me some advice" to work on my flexibility in the bottom position of the snatch. Lulz I got my ass kicked, but I gotta say it helped a ****-ton. Didn't miss a single snatch pull + hang snatch combo, and came out of the bottom position like a champ. Sh*t is finally starting to click now.

C&J's were brutal, but I got them done. Worked up to singles of 175# for my working sets, then decided I had some gas in the tank to try 185# out. The first rep IDK what happened, my jerk was non existant. On the second rep, I made the jerk, but it was really ugly. I was still happy I didn't get pinned, and really surprised that I could push it/stabilize it overhead (after a few wobbly steps). Definitely a morale boost considering I cleaned it for the first time a few days ago.

Front squats were so-so... My shoulders were torn up, and my legs and hips were like jello, but I got some done. Final warm up set was 185#, bumped it to 195# and got pinned on the second rep, went down to 185# again and got pinned on the second rep. After that I knew I was done for the night... Still a pretty damn good day.

Diet
11am: Huge protein shake (2 bananas, 1 cup oats, OJ, water, 25g ON Natural Strawberry protonz
4pm: chicken tortilla soup
9pm: 6 ounces ground beef, lavash bread, hummus, ~4 cups milk, some OJ, salad w/ italian dressing (pigged out)
1am: 2 more cups milk
Over a gallon of water all day, drank half a gallon during my training alone.

Need more protonz, gonna start keeping up with my macros again..

*** Should have gotten my lifts on video, but was too lazy to play with my phone.

[huntito]

Friday 8/10/12

BW: 211#
Mood: Decent

Snatch doubles x 5
75 x 3
95 x 5
115 x 2 (****ing PR bish!)
135 x 0 ( got cocky)

1 Clean pull + 1 Hang clean (1+1) x 6
135 x 2
155 x 2
175 x 6

Jerk Doubles
95 x 2
115 x 5

Back Squat (sets of 5)
95
135
155
185
225 x 4/2/0

Notes:
Felt good today. Snatches are coming together nicely, just working on catching in the bottom position still.

the clean complex just felt weird today... couldn't really visualize anything and you can tell in my vid....

Still using light weight for the jerks, trying to explode under.

Back squats suck dick

Diet:

cant remember

viddy


**Music**
Serega - Chernyj Bumer
Серёга - "Чёрный бумер"

[huntito]

Monday

8/13/12

Snatch Pull + Hang snatch (2+1) x 5
75 x 2
95 x 3
115 x at least 5, but I know I did more and didn't mark them in my book

C&J (doubles)
95 x 2
115 x 1
135 x 1
155 x 1

Back Squat
0

Notes:
felt like **** today. pulled an all nighter studying for my genetics test, which I fuarked up on hardcore
felt terrible in the gym too, gassed out after C&J, went home and slept like crazy.

[huntito]

8/15/12

BW: 210
Mood: great

Snatch (singles)
95 x 7
115 x 2

2 Hang Cleans
115 x 1
135 x 1
155 x 1
175 x 1
195 x 1 (PR!)

Front Squat (triples)
95 x 1
135 x 1
175 x 1
205 x 1 (PR!!!!!)

Notes:
F*CK YES! 2 PR's in one day, feels great! Snatches were a little slow and I missed most of my 95's :/ but I more than made up for it in the hang clean and front squat. I diiiid however experience a slight speed bump which you can see in the vid lol. Still got the PR so I'm happy. Every workout I'm getting closer and closer to my short-term clean goal of 100kg's. First I need to get my front squat there, but it's coming along nicely!

Diet
Breakfast: 2 cups kashi cereal, 2 cups whole milk
Lunch: 2 pita breads, 4 slices ham, feta cheese and some hummus
Dinner: 1 cup yogurt, around 200-300 grams of frozen mango
Late Night: will probably eat some type of meat around 11

Vid

[huntito]

Taking a week off to go back home and spend time with family before the fall semester starts up. Should be back either Friday or Monday

[huntito]

First day back in the game after a week off. Felt ok... my coach told me I'm much more upright in my snatches, maybe this time off helped out.

2 Snatch pulls + 1 hang snatch
45, 95x4, 115x3

Clean and Jerk (singles)
115x2, 135x2, 155x2, 175x2

Front Squat (triples)
135x1, 185x3

Short and sweet and to the point. Coming back harder on Friday

[huntito]

8/31/12

Snatch (doubles)
45x2, 65x3, 95x2, 105x2, 115x3 (2 misses)

1 Clean high pull + 1 hang clean (hip)
135x1, 155x2, 185x2, 195x3 (2 misses)

Push Press
45x5x1, 95x5x1, 135x5x3

Back Squat
135x5x1, 185x5x1, 225x2 (missed), 185x5x2

Notes:
Everything felt great up until squats. Was super gassed out, couldnt even back squat what I was cleaning haha. My cleans are starting to REALLY come together nicely. I'm catching my snatches lower and lower every workout, but they're still not quite there... Cant wait for next wednesday

[huntito]

PR'd today FTMFW!

New totals so far:

135#/195#

61kg/89kg

Total = 330# / 149kg

2 Snatch high-pulls + 1 hang snatch
45x2, 75x1, 95x2, 115x5, 135x1 (PR!)

C&J doubles
135x3, 155x3

Front Squat
95x4x1, 135x3x1, 185x3x3

(Power) Snatch critique vid:

[tontyx]

Good going bro.. I thought your weights were in KGs the first few posts, since you said that you will switch lbs for KGs..
I am also more interested in strength, but have been doing normal 6 day workout (Chest/Tricep-Leg/Shoulder/Back-Biceps etc) and seriously considering SS except that none of the instructors in my GYM are into strengths.. Reading up to start doing it...

Will make up my mind this week...

[huntito]

lol I wish they were in KG's, some day that'll be the case but not quite yet.

Honestly bro just make the switch to olympic lifting and never look back, best decision i've ever made

[huntito]

9/10/11

1 Snatch pull + 1 hang snatch
45x1, 75x2, 95x3, 115x3, 135x4 (missed all but last one)

Cleans (triples)
135 x 2
155 x 1
(tore calluses on both hands... had to cut my cleans short...)

Front Squat (triples)
135x1, 155x1, 175x1, 195x3

Bench Press
45x15x1, 95x10x1, 135x5x1, 185x 5/5/5

****ing calluses...

[huntito]

9/12/12

Weight: 213 (was told that the gym scale is heavy by a few pounds lol)

Snatch (doubles)
45x2, 75x2, 95x3, 115x1, 95x3

C&J (singles)
95x1, 135x2, 155x2, 185x5 (4 misses)

Back Squat
45x10x1, 95x5x1, 135x5x1, 185x3x1, 205x 5/5/5



such a good squat song when you're low on energy lmfao

First time doing full snatch doubles. It was gassing as hell, can't wait to see how triples are gonna kick my ass...

[huntito]

9/14/12
Maximum Friday

Bodyweight: 210#

1 Snatch pull + 1 hang snatch
75x2, 95x5, 115x1, 135x5 (4 misses)

Clean (singles)
135x2, 155x1, 185x1, 195x1, 205x1( PR!), 225x deadlift only lmao

Push Press
45x10x1, 95x5x1, 135x 5/5/5

Bro Curls for the hot date I had lulz

Notes:
Felt pretty good, but my torn calluses from monday were still ****ing with my head and distracting me. Even though I wrapped my calluses in tape (shankle style) the amount of pain I had when doing my hookgrip was enough to break A LOT of focus... For snatches, I did 5 working sets of 95 then decided to go for a max attempt, but after royally ****ing up 135 and only getting it once, I decided I needed to conserve a little more energy for cleans.

Decided to do heavy singles on cleans, and worked my way up to 205. Got it pretty easy aside from a sketchy catch, so I got a little cocky and thought I could get 225 and finally break my short term goal of 100kg. Unfortunately there was no gas left in the tank and all I did was do a fancy deadlift/clean pull...

Ended the night with push presses which went well. Also did bro curls to get dat dere bicep pump for the date I went on lol.

PS. got some that night ahhh yeaaahhh

[huntito]

9/17/12

Snatch (doubles)
65x2, 95x3, 115x3, 135x5, 145x0

C&J
135x4, 155x2, 185x5

Back Squat
45x10x1, 95x5x1, 135x3x1, 185x2x1, 205x2x1, 215x5x1, 225x 3/0/0

Notes:

Gassed out squatting after getting cocky with 215...

[huntito]

9/19/12

1 snatch pull + 1 hang snatch
45x2, 65x3, 95x3, 115x3, 135x7 (6 misses)

C&J (doubles)
135x3, 155x1, 165x2, 175x3 (2 misses)

Front Squat
135x3, 185x3, 205x1

Notes:

lots of misses...

Found out my coach got laid off today... have to look for a new one now

[huntito]

9/21/12

First day with Coach Takano. He had me snatch, c&j, and front squat. dont remember the numbers

[huntito]

9/24/12

First real training day with coach Takano. He found my weak points and exploited the fuark out of them. My back/shoulders felt like jello after everything.

I will be switching all weights to kilo's from now on considering the new gym only uses kilo plates

Layout: Weight x Reps(if not stated in workout) x Sets
or
Weight x sets (if reps are listed in workout)

Snatch-grip presses in the botom position (quadruples)
30x4

Snatch balances (quadruples):
40x4

Jerk balances (quadruples):
50x4

Back squat (triples):
40x1, 60x1, 70x1, 90x1, 95x1, 105x1

Notes:
coach had me work on my weak points today. felt weird not doing a single snatch or C&J but I trust his experience and expertise. stoked for wednesday!

Diet:
9:00am - Cereal & milk, OJ
2:30pm - huge bologna sandwich on wheat, 12oz coke, and enough OJ to wash down a multi
4:00pm -6:00pm - train
11:00pm - tuna

I'm not eating how I should be, and I'm pretty sure I weigh under 94 kg now. I drink tons of milk and eat a bunch of dairy because it's a quick and easy way to get well-rounded macros, but I really need to eat more...

[huntito]

9/26/12

Snatch press from the bottom position (quadruples)
30 x 4

Snatch Balance (triples)
50 x 4

Overhead Squat (quadruples)
40 x 4

Snatch High Pull (quadruples)
60 x 5

Back Squat (triples)
95 x 5

[huntito]

9/29/12

Used the school gym today, weights are in pounds NOT kilos

Power Clean (trips)
135 x 1, 155x1, 175x4

Behind-the-neck push press (quadruples)
45x1, 65x1, 95x1, 115x1, 135x5

Snatch-grip Deadlift (quadruples)
95x1, 135x1, 155x4

Front Squat (trips)
45x1, 135x1, 185x5, 225x0

Notes:
Couldnt really lift like how I wanted to today at the school gym. There's no olympic bar, no platforms, no grunting, no getting pumped up, no chalk... **** it's like working out at planet fitness... Anyways, the bar was WAY too thick and I could barely get my hookgrip around it. My grip gave out before my strength on power cleans. At least I could front squat... Speaking about front squatting, I got a little cocky with 225lbs and tried to go for a heavy single after my workout. I think if i would have taken 5lb increments up to it for singles I would have been a little more fortunate in my PR. Maybe next time...

Diet:
Made chicken+ egg fried rice in bulk, so i've been eating tons of that lately
lots of broccoli
subway sandwhich
tons of water, OJ and milk
greek yogurt
dont remember the exact macros or measurements, but i know i ate a bit

[huntito]

10/1/12

weights are back in kilos

Power snatch (trips) + 1 OHS (on final rep)
40x2, 45x1, 50x1, 55x6

Cleans (trips)
60x1, 70x2, 80x3, 70x2 (gassed out on 80kg, dropped to 70kg to finish sets)

Clean Deadlift (quadruples)
80x1, 90x1, 100x4

Back Squat (quintuples)
50x1, 60x1, 80x5 (legs felt like jello...)

Strict Standing Press (quadruples)
20x1, 40x1, 50x4

notes:
Felt absolutely violated tonight. My legs almost went numb during the back squats, every muscle in my body hurts. The whole workout took me a total of 3 hours. Coach says i need to speed it up, so... next week I gotta speed it up... lol
After my workout, my left quad decided to cramp up. I'm pretty sure it was due to the lack of potassium/salt/electrolytes/carbs/food throughout the day. I drank PLENTY of water but just didn't have the energy tonight. I'm going to bed earlier and eating A LOT more tomorrow.

diet:
literally only had a subway sandwich and a trenta of iced coffee (shoutout to Jon North!) all day before the workout.
drank a bunch of gatorade and milk and ate a bunch of yogurt, bananas and rice after though.

also took some glutamine and creatine. I think i'll start taking creatine again too, will keep this thing updated

** No vids for quite a while. I don't feel right recording myself in front of all the good lifters. I'm setting up a saturday workout with some other local weightlifters in the oly forum, so we might start recording then. But as of now, I don't want to record myself until my numbers get a bit better. But i'll leave you with this song I've been lifting to lately; been pretty much in love with this girl (no homo) (UK brahs know whats up):

[huntito]

10/3/12

Weight = 94.5 kg / 208 lbs

Snatch press in the bottom position (quadruples)
20x2, 30x5

Snatch-on-toes (triples)
40x5

Power Clean (triples)
40x1, 50x1, 60x2, 70x5

Front Squat (quadruples)
60x1, 70x5

Behind-the-neck Push Press (quadruples)
20x1, 40x1, 50x5

Notes:

Sore as fuark. Quick, routine day besides the snatch on toes.

Diet:

Only had coffee and pizza all day before the gym. Went home and ate a bunch of salmon and rice, annnnnd that's about it

[huntito]

10 - 5 - 12

Snatch on Toes (triples)
20x1, 40x4

OHS (quadruples)
40x1, 50x4, 60x1

Snatch High Pull (quadruples)
60x1, 80x4

Back Squat (quadruples)
60x1, 80x1, 90x4

Good Morning (sextuples)
20x1, 40x4

[huntito]

10-8-12

Muscle Snatch (triples)
20x1, 40x2, 50x5

Snatch Balance (triples)
20x1, 40x1, 45x1, 50x3

Clean (quadruples)
40x1, 50x1, 70x5

Back Squat (triples)
70x1, 80x1, 100x5

Behind the neck press (quadruples)
20x1, 40x4

Notes:

Squats are slowly rising up. My gains without the belt have been very very very slow, but they're getting much cleaner (no more bending over, nice controlled squats). My shoulders always hurt during any overhead work, I might be pushing them too hard, or maybe I'm not resting enough... nothing some extra hours of sleep and more food can't fix.

I think technically that 100kg back squat for 3 was a PR considering it was beltless. I'm really getting my ass kicked every M/W/F by my coach, he has me do so much volume, but it's so addicting. I need more gains!



Been listening to lots of trance, like always

[huntito]

10-9-12

Heavy front squats (singles)
warm-up: 20kg, 40kg, 60kg triples
singles: 102x1, 107x1, 111x0(miss), 109x0(miss)

front squats(triples)
91x2

Strict overhead press (triples)
20x1, 40x1, 52x1, 59x3

notes:

did heavy front squats to a max of 235lbs (107kg).
took 85% of that 235, and did 2 sets of 3 reps

presses were just up to a max 3RM, and then I threw in a couple more sets for good measure...

[CelticTheTruth]

IN!!! How long have you been lifting? I just started again after a 4 month pause and our logs look similar We should have competition to get to x weight in x lift before some time or sth

[huntito]

IN!!! How long have you been lifting? I just started again after a 4 month pause and our logs look similar We should have competition to get to x weight in x lift before some time or sth

Started olympic lifting on July 25th of this year. It's addicting man, I'm actually in a race already with my friend on the oly forum to a 100kg snatch. at the moment my rotator cuff is injured and I'll be taking 2 weeks off from anything overhead. Just gonna squat and pull for now.

I'm always game for competition though, what did you have in mind? lol

[huntito]

10-10-12

Snatch on toes (triples)
40kgx5

OHS (quadruples)
50kgx4

Clean dead lift (quadruples)
100kgx4

Front squat (triples)
70kg x 5

Good morning (sextuples)
50kg x 4

[huntito]

10-11-12

Back Squat (1RM)
worked up to 111kg

Back Squat (triples)
95kg (85%) x 3

Push Press (quintuples)
20x1, 43x1, 52x4, 61x1

[huntito]

10-12-12

Didn't write down my workout today

shoulder was hurting me like crazy, I couldnt even snatch balance 40kg without it hurting. Got it checked out to find that my rotator is injured and that I may have bursitis. taking 2 weeks off and coming back 10x harder!

[Bluesy]

10-12-12

Didn't write down my workout today

shoulder was hurting me like crazy, I couldnt even snatch balance 40kg without it hurting. Got it checked out to find that my rotator is injured and that I may have bursitis. taking 2 weeks off and coming back 10x harder!

You got to stretch like crazy man for all these Olympic lifts. Try doing shoulder dislocations with a broom stick, warms the shoulders up perfectly.

Nice journal by the way, guess ill add my 2 cents as well since were pretty similar and to keep you occupied while out of the gym :/

I started oly lifting after I went to a fitness expo here in Australia, saw Ronnie Coleman and all that ****, was right into bodybuilding and all that, was like a religion.
Then I saw damien Kelly - Australias best 105kg lifter did some "light cleans" - turns out he had 190kg on the bar and was cleaning it with easy, Fuarking went nuts when I saw him lift it - my bodybuilding career was over as soon as he put that over his head.

Defiantly the best decision iv made starting oly lifting, so much fun plus everyone in the gym just stares at me like I'm a freak (I love that)

Starting competitions as well in about 2 months, almost finished school so ill go do lifting full time, going to order some Nike romaleos 2 next week, tried a pair before, I'm in love! Stability is insane! Be getting a coach as well, I'm self taught but apparently everyone says that I'm pretty good - doubt it, but I try.

also subbed to thread!