Olympic Lifting Journal

**.Goku.** · 01-27-2010, 03:03 PM

Training

Snatch

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
2x1 145 lbs
2x1 150 lbs
1x1 155 lbs
1x0 160 lbs
2x0 165 lbs

Front Squats

1x5 135 lbs
1x2 175 lbs
3x3 195 lbs

DB Press

1x8 60 lbs
1x8 60 lbs
1x8 60 lbs

**.Goku.** · 01-27-2010, 03:06 PM

If you rotate the last image you can see that my bar path was pretty dang good. I think the problem occured when I was slow to get under the bar. Thoughts? Mezzie? Chris? Ron?

**.Goku.** · 01-29-2010, 06:19 PM

]Training

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
2x1 150 lbs
1x1 165 lbs
1x1 175 lbs
(4 for 6)x1 185 lbs

Back Squats

1x5 135 lbs
1x3 185 lbs
3x10 220 lbs

Overhead Press

1x5 45 lbs
1x3 75 lbs
1x1 95 lbs
3x5 112.5 lbs

Pull Ups

1x9 BW
1x8 BW
1x7 BW

**.Goku.** · 02-01-2010, 05:38 PM

Training

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
10x1 145 lbs (missed three I think)

Back Squats

1x5 135 lbs
1x3 185 lbs
3x10 225 lbs

DB Press

1x8 35 lbs
1x5 50 lbs
3x8 60 lbs

Pull Ups

1x9 BW

switched to chin ups did a few

**scott_donald** · 02-01-2010, 10:52 PM

you like the red t shirt!!!

squats progressing nicely it seems...

**crackyflipside** · 02-02-2010, 03:18 AM

Originally Posted by .Goku.

If you rotate the last image you can see that my bar path was pretty dang good. I think the problem occured when I was slow to get under the bar. Thoughts? Mezzie? Chris? Ron?

The path looked very good, the only problem being you dropped it.

The bottom just seemed kind of like you were floating around instead of a solid and fast finish, that's just bar placement issues.

**.Goku.** · 02-03-2010, 02:20 PM

Training

Snatch

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
7x1 145 lbs (missed 3)

Clean and Jerk

1x3 115 lbs
1x2 135 lbs
1x1 155 lbs
6x1 165 lbs

Front Squats

1x5 135 lbs
1x1 185 lbs
3x3 200 lbs

Overhead Press

1x5 45 lbs
1x2 95 lbs
3x5 115 lbs

[/QUOTE]

Originally Posted by scott_donald

you like the red t shirt!!!

squats progressing nicely it seems...

Yea I have two so i wear them a lot. Yeah, squats are getting better.

Originally Posted by crackyflipside

The path looked very good, the only problem being you dropped it.

The bottom just seemed kind of like you were floating around instead of a solid and fast finish, that's just bar placement issues.

Yea my form has really deteriorated. I'm going to up the frequency a ton: snatch and C&J four times a week.

**raffiki** · 02-03-2010, 07:11 PM

Looks good!

**.Goku.** · 02-05-2010, 03:02 PM

Training

Hang Snatch

1x3 65 lbs
1x2 85 lbs
1x1 95 lbs
1x1 105 lbs
4x1 115 lbs

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
1x1 155 lbs
1x1 165 lbs
4x1 175 lbs

Back Squats

1x5 135 lbs
1x3 185 lbs
1x1 205 lbs
3x10 230 lbs

DB Press

1x8 35 lbs
1x5 50 lbs
3x5 65 lbs

Wide Pull Ups

1x8,6,5

Video

**.Goku.** · 02-06-2010, 01:39 PM

Training

Snatch

1x3 95 lbs
1x2 115 lbs
1x1 135 lbs
1x1 145 lbs
1x1 155 lbs
1x0 160 lbs
3x0 165 lbs

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
1x1 155 lbs
1x1 165 lbs
1x1 175 lbs
1x1 185 lbs
3x0 195 lbs

Video

I can't keep the bar close to me to save my life. Is it because I'm not fully extending? Also, speed is slow.

**madaozeki** · 02-06-2010, 02:05 PM

You're cutting your pull short on both snatch and clean.

Having a slow 1st pull is fine, but you have to be much more aggressive when the bar passes your knees, and really strive to accelerate the bar. Stand up ALL the way and pop that bar. Give it some .Goku. energy blast!

And of course, after that, especially on snatch, you have to actively lead with your elbows up and out to keep the bar in close. Brush your chest with the bar, feel it whiz past your nose, whatever it takes!

**scott_donald** · 02-06-2010, 03:32 PM

ya listen to mezzie... i think i am in the same boat with snatches right now... i am worrying too much about technique rather than exploding the dam bar up!!!

**TheStuddMuffin** · 02-06-2010, 03:34 PM

I love seeing someone keep O-Lifting alive. Good sh*t brah. GL.

**.Goku.** · 02-08-2010, 02:13 PM

Training

Snatch

1x3 95 lbs
1x1 115 lbs
1x1 135 lbs
5x1 145 lbs

Back Squats

1x5 135 lbs
1x3 185 lbs
1x1 225 lbs
3x5 250 lbs

Overhead Press

1x5 45 lbs
1x2 95 lbs
3x5 117.5 lbs

Chin Ups

1x10 BW
1x8 BW
1x6 BW

No clean and jerks today. Someone wanted to use the platform so I was courteous. Snatches went a lot better today, but I forgot my camera.

**.Goku.** · 02-10-2010, 06:53 PM

Training

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
1x1 155 lbs
1x1 165 lbs
1x1 175 lbs
1x1 185 lbs
1x1 195 lbs
1x1 200 lbs
2x0 205 lbs

Video

Still not finishing my pull. Still not accelerating quickly enough.

Quick workout. Have a lot going on this week.

**scott_donald** · 02-11-2010, 03:20 AM

ya i think you said it all there... not bad though... you look smooth...

**lewdog_5** · 02-11-2010, 10:29 AM

I can't wait until the summer so I can train in the gym with my shirt off. I have yet to do that.

You speed looks slow like mine...stop watching my videos!

**.Goku.** · 02-12-2010, 05:13 PM

Training

Snatch

3x1 95 lbs
1x1 115 lbs
1x1 135 lbs
1x1 145 lbs
1x1 150 lbs
2x0,1 155 lbs
3x0 160 lbs

Back Squats

1x3 135 lbs
1x2 205 lbs
1x1 245 lbs
1x5 275 lbs

OH Press

1x8 45 lbs
1x3 95 lbs
3x5 120 lbs

Wide Pull Ups

1x12,9

Video

Originally Posted by scott_donald

ya i think you said it all there... not bad though... you look smooth...

Yea I'm slowly making some progress.

Originally Posted by lewdog_5

I can't wait until the summer so I can train in the gym with my shirt off. I have yet to do that.

You speed looks slow like mine...stop watching my videos!

Yea it was pretty hot that day.

**scott_donald** · 02-13-2010, 05:31 AM

nice stuff...

was it you that posted the vid of chinese rows i need to find one...

**.Goku.** · 02-14-2010, 07:56 AM

Originally Posted by scott_donald

nice stuff...

was it you that posted the vid of chinese rows i need to find one...

I remember someone posting a vid of chinese rows, but it wasn't me. I want to say it was crackflipsyde or GoJu.

**.Goku.** · 02-15-2010, 02:39 PM

Training

Snatch

1x3 95 lbs
1x2 115 lbs
1x1 135 lbs
1x1 145 lbs
4x1 150 lbs (one miss)

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
2x1 150 lbs
1x1 165 lbs
1x1 175 lbs
4x1 185 lbs

Back Squats

1x5 135 lbs
1x3 205 lbs
3x5 255 lbs

DB Press

1x5 45 lbs
1x5 55 lbs
3x7 65 lbs

Pull Ups

1x9 BW
1x8 BW

**RipCJ** · 02-15-2010, 05:35 PM

Good work, Goku. Squats are looking great.

**.Goku.** · 02-17-2010, 05:33 PM

Training

Snatch

1x3 95 lbs
1x2 115 lbs
1x1 135 lbs
3x2 145 lbs (4/6)

Front Squats

1x3 135 lbs
1x2 175 lbs
3x3 205 lbs

Ovehead Press

1x5 45 lbs
1x3 95 lbs
1x1 115 lbs
3x5 122.5 lbs

Originally Posted by RipCJ

Good work, Goku. Squats are looking great.

Thanks CJ. Hope you injury heals quickly.

**.Goku.** · 02-19-2010, 03:07 PM

Training

Hang Snatch

1x3 65 lbs
1x3 95 lbs
1x2 115 lbs
3x1 120 lbs

Hang Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
2x1 155 lbs
1x1 175 lbs
1x1 185 lbs

Back Squats

1x5 135 lbs
1x3 185 lbs
1x1 225 lbs
1x1 265 lbs
1x2 295 lbs

DB Press

1x5 40 lbs
1x5 55 lbs
3x8 65 lbs

Pull Ups

1x12 BW
1x8 BW

[/QUOTE]

**PhoenixUK** · 02-19-2010, 03:35 PM

Just saw your log. I've never done any oly lifts, so this was quite interesting to read, and the vids of each session are great. I admire your dedication. Must be v frustrating if you're doing it over and over and dropping the bar.

**.Goku.** · 02-22-2010, 02:13 PM

Training

Snatch

1x3 95 lbs
1x2 115 lbs
1x1 135 lbs
1x1 145 lbs
1x0.1 155 lbs
1x0,1 165 lbs
3x0 170 lbs

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
2x1 150 lbs
1x1 165 lbs
1x1 185 lbs
1x1 195 lbs
1x1 205 lbs (no jerk)
3x0 205 lbs

Back Squats

1x5 135 lbs
1x3 185 lbs
1x1 225 lbs
3x5 260 lbs

Overhead Press

1x5 45 lbs
1x2 95 lbs
1x1 115 lbs
1x5 125 lbs
1x4 125 lbs (fail)

**.Goku.** · 02-22-2010, 05:07 PM

Originally Posted by PhoenixUK

Just saw your log. I've never done any oly lifts, so this was quite interesting to read, and the vids of each session are great. I admire your dedication. Must be v frustrating if you're doing it over and over and dropping the bar.

Thank you. I wish I had a live coach; I think it would make it less frustrating. But then again, I generally fail to implement the critiques I am given even though I am trying to.

**.Goku.** · 02-25-2010, 08:33 AM

Training

Snatch

Worked up to
3x2 145 lbs (50% success)

Cleans

worked up to

2x1 185 lbs
1x1 195 lbs
3x0 195 lbs

DB Press
worked up to

3x5 70 lbs

Training

Hang Snatch
worked up to

3x1 105 lbs

Hang Clean and Jerk

worked up to
5x1 165 lbs

Back Squat

3x2 135 lbs

Overhead Press

1x5 45 lbs
3x2 95 lbs

Had to work out early this morning because I am going home for the weekend after my last class. Didn't have time to do any real worksets with squatting/overhead press so I treated them like speed sets. ha

**.Goku.** · 03-01-2010, 02:53 PM

Training

Snatch

1x3 95 lbs
1x2 115 lbs
1x1 135 lbs
5x1 145 lbs

Clean and Jerk

1x3 95 lbs
1x2 115 lbs
2x1 135 lbs
2x1 150 lbs
5x1 165 lbs

Back Squats

1x5 135 lbs
1x3 185 lbs
1x1 225 lbs
3x5 265 lbs

Overhead Press

1x5 45 lbs
1x2 95 lbs
1x1 115 lbs
1x5 125 lbs
1x4 125 lbs fail again

**scott_donald** · 03-01-2010, 02:57 PM

looking very smooth in the videos...

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