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  1. #1
    Registered User Daniel0636's Avatar
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    Dan's Oly Weightlifting Log

    I've been lifting for 2 and a half years now. Started out on Jason Blaha's 5x5 then went to Starting Strength for a year and a half and then Madcows 5x5 for a short while. After focusing on strength training for the time I have I decided I wanted to switch to olympic lifting. In the time I focused on strength lifting I managed to get to:

    5'6
    BW: 63kg

    Squat - 130kg (3 reps)
    Front Squat - 100kg (1 rep)
    Bench - 82.5kg (5 reps)
    Deadlift - 140kg (5 reps)
    OHP - 60kg (3 reps)
    Power Clean - 75kg (1 rep)

    The last week or so I've been really focusing on just learning the Snatch and improving my technique in general. My Clean & Jerk isn't too bad technique wise but it could still use some work in certain areas (making sure I extend fully on the clean), the snatch is very new to me though so that will take some time to get down. I'm currently going to a weightlifting club on Wednesday so I'm getting coaching at least once a week on my lifts.

    My current Clean and Jerk PR is 80kg...



    I can snatch 40kg but don't really know what my limit is on that exercise is yet since I'm very much still learning the movement. Just wanted to start a new log to track my progress and hopefully get some constructive feedback on improving my lifts.

    I'm running Glenn Pendlays weightlifting program atm, although it's a bit unorganized currently until I get my snatch form completely sorted. I've altered the squats slightly so that the weight progression is slower (add weight once a week on back/front squats) since I've already been through the whole add weight every session thing on Starting Strength.

    Looking forward to hopefully chucking 100+kg over my head soon enough!
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  2. #2
    Registered User Daniel0636's Avatar
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    17/4/15

    Snatch Practice
    5x2 40kg

    Clean Pull
    5x2 80kg

    Hip Clean
    5x1 60kg

    Jerk
    5x2 50kg, 60kg, 60kg, 65kg, 60kg

    Squat
    3x3 102.5kg


    Mainly just a technique day today. My pull on the snatch is getting better but I still need to work on dropping into the whole faster and getting comfortable in the bottom of the overhead squat position. I would have liked to use 30kg today instead of 40kg but my gym got rid of the 30kg bumper plates for some reason. They have them at my oly lifting club but I'll just have to stick with the bar and 40kg for now.

    Clean practice all felt good and the Jerks & Squats felt good too, nothing overly heavy there...
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  3. #3
    Registered User Daniel0636's Avatar
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    20/4/15

    Snatch High Pull
    5x2 40kg

    Snatch (Hip + Hang)
    5x2 20kg

    Clean & Jerk
    5x2 60kg, 60kg, 60kg, 60kg, 60kg, 62.5kg

    Squat
    3x5 102.5kg


    Snatch technique is getting a lot better now, focusing on getting comfortable in that bottom overhead squat postion, particularly my ankle flexibility but it felt a lot better here.
    Clean and Jerk felt pretty easy, had a little bit of shoulder stiffness which prevented them being as good as they could have been but I sorted that out with some rotator cuff and rear delt work after the main lifts.
    Squats feel nice and easy, no problems there, taking my time in increasing the weight.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  4. #4
    Registered User Daniel0636's Avatar
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    22/4/15

    Snatch + Snatch Pulls (practice)
    25kg, 25kg, 30kg, 37.5kg, 40kg, 40kg ,40kg, 25kg

    Clean & Jerk
    1x10
    60kg, 70kg, 75kg,
    80kg (miss), 80kg,
    82kg (miss) 82kg (miss), 82kg (miss),
    82kg PR!

    Front Squats
    3x3 90kg


    Tough session today at the weightlifting club. Got some good coaching on my snatch, my main weakness atm is not extending fully so my coach got me to do some high pulls into full snatch, technique is slowly getting there now.

    Clean and Jerks I was pretty stubburn since I wanted another PR, but I probably should have gone up in slower weight increases. I missed the jerk on my first attempt at 80kg (pushed the bar too far foward but had the power) and it threw me off a bit mentally so when I got to 82kg I was missing attempts I should have got. I still wanted to prove to myself I could get it though so I just kept going for it and luckily on my last attempt I nailed it!

    Front squats felt fairly easy so nice to see those progressing.

    After the session we did some pretty intense core work doing candlesticks (aka rocky's) and barbell roll outs which are quite difficult!
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  5. #5
    Registered User Daniel0636's Avatar
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    24/4/15

    Snatch
    10x1
    40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 40kg, 42.5kg PR, 40kg

    Clean Pull
    5x2 90kg PR

    Hip Clean
    5x1
    60kg, 65kg, 67.5kg, 70kg, 70kg PR

    Bench
    3x5 60kg

    Squat
    3x3 105kg


    Snatches were a lot better today, still need to make sure I get the bar back a bit more when I land in OH Squat but my technique was decent in this session.

    Clean pulls and hip cleans went well and even got a small PR

    Decided to add bench in once a week for 3 main reasons:

    1. Strengthen my triceps/joints
    2. Keep progressing on the lift since I still think it's important to have a strong chest even if it's not my main goal
    3. Aesthetics

    It's nice that I don't have to put much pressure on that lift now it isn't my main focus anymore like it was when I wanted to powerlift. But I still want to keep doing it as a secondary lift every now and then. I just went very light on bench today since it's been 2 weeks since I've done the lift, I was at 80kg before but I'm just going to start light and build back slowly.

    Squats felt good, nice and easy no problems there.
    Last edited by Daniel0636; 04-24-2015 at 01:41 PM.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  6. #6
    jshpark's Avatar
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    nice lifting there. in b4 vid of 100kg overhead
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  7. #7
    Registered User Daniel0636's Avatar
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    Originally Posted by jshpark View Post
    nice lifting there. in b4 vid of 100kg overhead
    Thanks! and yeah hoping so soon lol :P
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  8. #8
    Registered User Daniel0636's Avatar
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    27/4/15

    Snatch Pull
    5x2 60kg

    Hip Snatch
    5x1 40kg

    Clean & Jerk
    5x2 60kg, 65kg, 70kg, 75kg PR, 75kg PR


    Snatch pulls felt nice and easy, although the snatch from the hip was a little difficult. I think my main weakness on snatches atm is making sure I get the bar back enough behind my head and also being able to get into the hole quicker. Some of the reps were more like power snatches with an overhead squat at the end if that makes sense. I just need to get more comfortable in the hole, so that's something to work on.

    Clean and Jerk doubles were really good, even hit 75kg for 2 doubles so I was happy with that PR. I did rip a callus today which was not nice, but I've plastered it up so it should be fine.

    I didn't squat today because I was getting some knee soreness/inflamation which I think is just down to my programming, I used to get the same when I was on Starting Strength when the volume got too much with the weight I was using so I just need to adjust the squat programming a bit. I may go with a sort of Medium, Light, Heavy type template, so have front squats (medium) at the end of Monday, no squats on Wednesday (light) other that the squats I do involved in the olympic lifts and then a back squat (heavy) day on Friday. I think something like that would save my knees a bit but it will just take some experimenting. I have no problems form wise on squats that would cause knee pain so I'm sure it's just programming.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  9. #9
    Registered User Daniel0636's Avatar
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    29/4/15

    Snatch Practice (high pulls, hip snatch and full snatches)
    5x2 30kg, 30kg, 30kg, 30kg, 40kg, 40kg

    Clean & Jerk
    10x1 60kg, 65kg, 70kg, 73kg, 75kg, 75kg, 78kg, 80kg, 83kg PR, 83kg PR


    Still have a bit of soreness in my knee but I didn't notice it too much in todays session. Mainly just practice on the snatches and then worked up to a heavy single on my clean and jerk. Only a 1kg PR but it's good that it's going up.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  10. #10
    Registered User Daniel0636's Avatar
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    1/5/15

    Snatch
    5x2 40kg, 40kg, 40kg, 40kg, 45kg PR, 50kg (1x1 PR! + 1 miss)

    Clean Pull
    5x2 92.5kg

    Clean (Hip)
    5x1 60kg, 65kg, 70kg, 72.5kg, 72.5kg PR

    Push Press
    3x3 60kg


    Pretty good workout, snatch was pretty good, even got a +7.5kg PR. Everything else felt good, I still have a bit of knee soreness. I'll see how it is on Monday but I may just have to deload for a session or two to get rid of it.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  11. #11
    Registered User Daniel0636's Avatar
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    Going to go light tomorrow need to get this knee sorted, it's almost healed but not completely because I keep going heavy on the cleans, nothing one lightish session won't fix. As a side note, I have my first weightlifting friendly comp next wednesday! should be fun!
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  12. #12
    Registered User Daniel0636's Avatar
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    6/5/15 - Testing Openers

    Snatch
    10x1
    35kg
    40kg
    40kg
    45kg
    50kg (miss)
    50kg (miss)
    40kg
    45kg
    47.5kg (miss)
    47.5kg PR

    Clean and Jerk
    10x1
    40kg
    50kg
    60kg
    70kg
    75kg
    80kg
    83kg (miss - pressed weight up on Jerk)
    83kg (miss)


    Tested my openers at the weightlifting club today for next week. My snatch is still limited by my technique but I managed to get 47.5kg, hopefully I can get at least 50kg in comp but I'll probably open with 40kg just because it's a weight I know I can always get.

    Clean and Jerk felt good, I never seem to miss cleans anymore which is good I just couldn't seem to lock out 83kg without pressing it slightly so hopefully I can nail that weight in the comp but I'm really consistent with 80kg now so I'll probably open with either that weight or 75kg, still not sure yet.

    My plan for snatch in the competition (if all goes to plan) is to go:
    40kg
    45kg
    50kg

    and then on clean and jerk I'm thinking either:
    75kg
    80kg
    85kg

    or

    80kg
    82.5kg
    85kg

    but I'll ask my coach and see what she thinks too but I'm looking forward to it. I didn't squat today since my knee is still healing up but it felt ok in this session and I'm back to clean and jerks without pain so I'll see how it is on friday and possibly start doing some light squats again then after my oly lifts.
    Last edited by Daniel0636; 05-06-2015 at 10:15 AM.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  13. #13
    Registered User Daniel0636's Avatar
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    8/5/15

    Snatch
    10x1
    40kg
    40kg
    40kg
    42.5kg
    45kg
    47.5kg (miss)
    47.5kg
    50kg(miss)
    50kg (miss)
    40kg

    Clean Pull
    5x1
    92.5kg

    Clean (from Hip)
    5x1
    65kg
    70kg
    72.5kg
    75kg PR
    80kg PR

    Push Press
    3x5
    60kg PR

    Front Squat
    1x3
    90kg


    One more workout until the comp! Snatches didn't feel that great today, still really need to work on my extension but I know it takes time to get the technique perfect. Managed to get a PR on the hip cleans with 80kg so that was good, pretty much got 80kg on lock as a regular C&J now.

    Push press was good but heavy! and then I finished off the session with a set of front squats, knee is 95% back to normal now so I'll be back to training as normal from Monday, glad to be pain free now.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  14. #14
    Registered User Daniel0636's Avatar
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    11/5/15 (last session before the comp)

    Snatch
    10x1
    40kg
    40kg
    40kg
    42.5kg
    45kg
    47.5kg
    50kg PR
    52.5kg (miss)
    52.5kg (miss)
    52.5kg (miss - so close)

    Clean & Jerk
    10x1
    60kg
    70kg
    75kg
    80kg (miss)
    80kg
    82.5kg PR
    85kg PR!
    90kg (miss)
    90kg (miss)
    90kg (miss - so close!!)


    Good session today. I'm writing this whilst I'm currently ridiculously full of pizza and whole milk (just ate loads when I got back from the gym).

    The snatches felt really good in this session and I finally got 50kg, and first try too! Still need to work on my technique looks like I use way to much arm on my snatch and not extending enough but I'll get there. All stuff to work on after the comp. Almost got 52.kg but when I finally got it over my head on the last attempt I bottled it :P

    Clean and Jerks were also really good! I got two PRs on this. my clean felt great but at first my jerk didn't feel too good. I missed my first attmept at 80kg due to not locking my arms fully and pressing but it only happened once luckily, once I snapped out of it I hit 82.5kg and 85kg perfectly which I was really happy with. I was SO close to getting 90kg but I couldn't quite get the clean. The first two attempts I couldn't quite get my elbows up high enough in the catch position and on the last attempt I thought I had it but my elbows fell forward about half way through the front squat after the clean. Soon I'll get it!

    Now I've re-thinked my openers abit so this is the plan for Wednesday:

    Snatch
    40kg
    45kg
    50kg

    Clean & Jerk
    70kg
    80kg
    90kg

    Hopefully all goes to plan but I really want to try for 90kg if I can get it!
    Last edited by Daniel0636; 05-11-2015 at 12:24 PM.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
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  15. #15
    Registered User Daniel0636's Avatar
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    COMPETITION DAY: 13/5/15

    Height 5'6
    Weigh in: 63.4kg

    Snatch
    40kg
    45kg (miss)
    45kg

    Clean & Jerk
    70kg
    80kg
    90kg PR (Miss - got the Clean but missed the Jerk)

    Got 4th place and a 125kg total in a mixed weight class comp 63-97kg Mens





    My first weightlifting competition went fairly well, could have gone better but overall I'm happy with the way it went and I know what I need to work on for next time. So with my snatch I made the mistake of changing my technique right before the comp which was stupid because I hit my hip really hard off the bar on my 2nd attempt so I missed 45kg the first time when it should have been easy. If I had have gotten 50kg (which I'm sure I would have if I didn't change my technique) then I would have got 3rd and a bronze medal but you learn from mistakes.

    On the Clean and Jerk 70kg and 80kg felt easy and then I decided to go for 90kg. I could have gone light and went with 85kg (which I've done before and would have also got me 3rd) but I really wanted 90kg so I just went for it. I was so suprised I managed to clean 90kg I lost a bit of concentration on the Jerk and I hit my chin slightly on the Jerk which threw the bar path off but it's good to know I have 90kg in the tank very soon!!

    Things to work on before my next comp is relearning the snatch from the hip down. I know the general technique but I was extending at upper thigh before instead of my hip and I bruised my hip pretty bad from the miss in comp because I was keeping the bar too far away from me and coming in horizonaly slamming my hips into the bar instead of coming in vertically with the bar close to me. So I really need to just work on my form a lot from Fridays session and correct my technique but other than that I'm just looking forward to nailing 90kg on a clean and jerk in a meet and also I really want 60kg on my snatch once my technique is sorted because I know the strength is there.

    It was really fun to compete though I definitely want to do it again!

    I'm 'Dan2' in the pic below.....


    Attached Images
    Last edited by Daniel0636; 05-14-2015 at 02:42 PM.
    (Current log) Oly Weightlifting Log:
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    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  16. #16
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    Awesome log! Glad to see someone else doing Oly lifting. In.
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  17. #17
    Registered User Daniel0636's Avatar
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    15/5/15

    Snatch Practice
    40kg

    Clean Pull
    5x2
    100kg

    Hang Cleans
    5x1
    60kg
    70kg
    72.5kg
    75kg
    77.5kg

    Jerk
    5x2
    60kg
    70kg
    72.5kg
    75kg
    77.5kg

    Squat
    3x5
    100kg


    Slowly starting to understand the snatch technique more. My snatch seems fine from the hip (power position) it's when I'm below the knee I was running into trouble, I was banging my hips into the bar with the bar too far away instead of bringing the bar into my hips and then extending. One of the biggest mistakes I realized I've been doing is treating it too much like a deadlift. Once the bar gets just below my knees and my knees are back I should only be using my hip to raise myself (instead of hips and knees) so that I'm bringing the bar into my hips instead of trying to reach my hips to the bar. It will still take more practice but hopefully I'll have it down soon enough now I've realized what my problem was.

    Clean & Jerk accessories were all good and I'm back doing back squats again now. Starting with an easy weight of 100kg and just going to work it back up again now my knee is sorted and back to normal.
    Last edited by Daniel0636; 05-15-2015 at 11:54 AM.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

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    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  18. #18
    Registered User Daniel0636's Avatar
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    18/5/15

    Had a bit of a weird thing happen in todays training session. I practiced my snatches and went to move onto C&J, warmed up with 40kg then got to 50kg which is an easy weight for me and I just felt my lower back pull! I got my lacrosse ball into the side of my hips but it felt worse, I couldn't even bend over to take the weights off the bar it hurt so much, I've never had anything like it, it was horrible! Luckily when I walked home I really got into the area with my lacrosse ball and stretched and now it seems fine, I can bend over with no pain it seems to be gone (could have just been a minor mobility thing) but I'm gonna play it safe and wait until Wednesday to go in next but hopefully it doesn't happen again.
    (Current log) Oly Weightlifting Log:
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  19. #19
    Registered User Daniel0636's Avatar
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    20/5/15

    Snatch Pull + Snatch
    5x2+1
    37.5kg
    40kg
    40kg
    40kg
    40kg

    Clean & Jerk
    5x2
    60kg
    70kg
    75kg
    77.5kg (miss- pressed weight)
    70kg

    Front Squat
    3x3
    95kg PR


    Good session today, back is all back to normal and I'm FINALLY getting my snatch technique down now. My coach made me realize two things:

    1. The bar was coming into contact with my pubic bone instead of just above that so we corrected that and now all the hip pain from bruising is gone

    2. I wasn't extending fully so we worked on exaggerating the extension and the 2nd pull (hence the snatch pulls into the full snatch)

    Technique wise it feels SO much better the bar was flying up faster than it ever has before, I almost missed one attempt due to the bar going up so fast so it feels great! One more session really engraining that technique and I'll start adding weight again.

    Clean and Jerk doubles were really tiring, my Jerk wasn't really on point as it could have been today but it happens, overall it felt ok though.

    Got a 5kg front squat PR so I was happy with that, the weight went up fairly easily. Up to 100kg for triples on that next which should be really fun!
    Last edited by Daniel0636; 05-20-2015 at 02:16 PM.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

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    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  20. #20
    Registered User Daniel0636's Avatar
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    26/5/15

    Snatch Pulls
    5x2
    60kg

    Hang Snatch (Hip)
    5x1
    40kg
    40kg
    40kg
    45kg
    45kg PR

    Clean & Jerk
    10x1
    70kg
    75kg
    80kg (miss)
    80kg
    82.5kg
    85kg (miss)
    85kg
    90kg (miss)
    90kg (miss)
    70kg

    Front Squat
    3x3
    100kg PR


    Not a bad workout today. I missed out the last training session on here just because I pulled some weird muscle in my abs near my groin but it went away thankfully. I swear I'm always injured but what can you do! The snatch technique work felt really good, I need to be a bit more conservative on my clean and jerk attempts I think. I'm trying to get 90kg so much I'm missing too many attempts so I'll back off a bit and focus more on consistency there before I jump the weight up.

    Front squats felt really good, they were tough but I'm happy with a 100kg front squat PR. The most I've done with that weight previously was a single so it shows the lift is progressing well! Front squats are some pretty hard ass core work though!
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  21. #21
    Registered User Daniel0636's Avatar
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    5/5/15

    Snatch
    10x1
    40kg
    45kg
    47.5kg
    50kg
    50kg
    52.5kg
    55kg
    57.5kg (miss)
    57.5kg (miss)
    50kg

    Bench
    3x5
    67.5kg


    Been away from logging for a week due to my right knee getting pretty inflamed but it's back to normal now. I might need to take a look at my programing with my coach and figure out a way to prevent all these injury problems but I feel fine now. I just had a light session today and I'm going to bring the volume back session by session. So Sunday I'll add clean and jerks back in and then after that I'll add squats back too.

    The training today was pretty good for the most part. Snatches are feeling good although I still need to pull the bar closer to my body when I enxtend and pull but what I didn't log last week is that I got a snatch PR of 60kg!



    As you can see in the video when I extend I don't pull the bar close enough to me but I still get under somehow! In todays session I only worked up to 57.5kg as I started missing due to not extending fully but I'm happy my technique is getting more consistent now and I can consistently get 50kg really easily which I couldn't do before!

    Added bench in today too, I need to start doing that at least once a week so I can make some good progress on it still.
    (Current log) Oly Weightlifting Log:
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    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  22. #22
    Registered User harryboyo's Avatar
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    Sorry I've been AWOL in your log Daniel. I've been a busy boy as of late!

    Looks like you're really getting into Oly training?

    That's unfortunate you missed out on a bronze medal in your comp but you learn from your mistakes as you said and i'm sure you'll place next time you compete.

    You have a great bodyweight to strength ratio by the looks of it!
    Starting Strength Log: http://forum.bodybuilding.com/showthread.php?t=160100631&page=1

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  23. #23
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    Originally Posted by harryboyo View Post
    Sorry I've been AWOL in your log Daniel. I've been a busy boy as of late!

    Looks like you're really getting into Oly training?

    That's unfortunate you missed out on a bronze medal in your comp but you learn from your mistakes as you said and i'm sure you'll place next time you compete.

    You have a great bodyweight to strength ratio by the looks of it!
    Hey Harry, no worries I've been here and there a bit with my logging anyway due to uni work but I'm going to try to stay consistent, I need to catch up on your log too!

    And thanks! I would have got 3rd but my snatch technique let me down but thankfully it's gotten a lot better, my snatch has gone up 15kg since then just due to my technique getting better, it's crazy how much technique is involved in the snatch!
    (Current log) Oly Weightlifting Log:
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  24. #24
    Registered User Daniel0636's Avatar
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    7/5/15

    Snatch Pulls
    5x2
    60kg
    70kg
    70kg
    70kg
    70kg

    Snatch (Hang)
    5x1
    40kg
    42.5kg
    45kg
    50kg PR
    52.5kg (miss)
    52.5kg PR!

    Clean & Jerk
    10x1
    70kg
    75kg
    80kg
    82.5kg (miss)
    80kg (miss)
    80kg (miss)
    70kg
    70kg
    72.5kg
    75kg

    Front Squat
    2x3
    100kg


    Average workout today. I went out and drank quite a lot at a houseparty last night and I had work today as well so I wasn't expecting the best workout but I should have also factored in the fact I hadn't clean and jerked for slightly over a week. Still I did hit a few small PRs!

    Snatch Pulls felt great, weight was easy could have gone way heavier but I wanted to make sure I was nailing my technique.
    Hang Snatches went well too, the fact I managed to get 50kg and 52.kg on this shows that my technique is getting better, since I couldn't even do a regular snatch with this weight before about 2 weeks ago so I'm happy that things are getting better. Still working on pulling the bar closer in the extension (which is why I failed the first attempt at 52.5kg and corrected it the second time) but it's getting there.

    I should have went lighter on clean and jerks, next time I'm planning on going up in smaller weight increments from 70kg since 85kg is my current max and I was almost there after 4 attempts today so definitely need to lower the weight a bit but it's a learning curve.

    Front squats felt ok but they were pretty heavy, I could have grinded another set but I noticed my knees caving in a bit so I figured the smart thing to do next time I do them is go back down to 90kg and work back up.

    All in all not a bad workout.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

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    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  25. #25
    Registered User Daniel0636's Avatar
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    10/6/15

    Snatch
    5x2
    50kg PR

    Clean & Jerk
    10x1
    60kg
    65kg
    70kg
    73kg
    75kg (miss)
    75kg
    77kg
    80kg
    82kg
    85kg (Press on jerk)

    Back Squat
    10x1
    90kg
    95kg
    100kg
    105kg
    110kg
    115kg
    120kg
    125kg
    130kg
    135kg PR!


    Good workout today! I was very tired since I had my last exam at uni all morning + afternoon (just finished my degree!) and then I went out and had some food and drinks and went to the evening weightlifting club session after. I was planning on doing clean pulls and I didn't plan on squatting either but my friend in the club talked me into doing his workout with him and I'm glad I did in the end.

    Snatches went really well, getting more consistent now and clean and jerks weren't too bad either, felt a lot heavier than usual but not bad.

    Squats were really good! I haven't back squatted in about a month or two now so I didn't know what to expect but 135kg went up pretty easily I'm pretty sure I could do 145-150kg if I squatted fresh.
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  26. #26
    Registered User Daniel0636's Avatar
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    12/06/15

    Snatch
    10x1
    40kg
    45kg
    47.5kg
    50kg (Press)
    50kg
    50kg
    52.5kg
    55kg
    57.5kg (Press)
    60kg (miss)

    Clean Pulls
    5x2
    100kg

    Hang Clean
    5x1
    72.5kg
    75kg
    77.5kg
    80kg
    82.5kg PR

    Bench
    3x5
    70kg

    Front Squat
    3x3 90kg


    Snatch wasn't too bad today, need to make sure I extend fully but it didn't go too badly. Hit a small PR on the hand cleans and then just finished off with some bench and light front squats.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

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    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  27. #27
    Registered User Daniel0636's Avatar
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    14/6/15

    Snatch Pulls
    5x2
    60kg

    Snatch Hang
    5x1
    40kg
    42.5kg
    45kg
    47.5kg
    50kg

    Clean and Jerk
    5x2
    60kg
    65kg
    70kg
    72.5kg
    75kg

    Squat
    3x5
    105kg


    Didn't manage to get a lot of food in before this session becuase of being busy so I was pretty tired but I didn't have any misses so I'm happy with that. Added squats back in, knee feels nice and healthy now. Clean and Jerk doubles were really tiring but I got through them!
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

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  28. #28
    Registered User Daniel0636's Avatar
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    17/06/15

    Snatch
    10x1
    40kg
    45kg
    47.5kg
    50kg
    53kg
    55kg
    58kg
    60kg
    62kg PR!
    65kg (miss)

    Clean & Jerk
    10x1
    60kg
    65kg
    70kg
    75kg
    78kg
    80kg
    82kg
    86kg PR!
    90kg (miss)
    90kg (got the clean missed the Jerk)

    Front Squat
    6x1
    90kg
    95kg
    97.5kg
    100kg
    105kg PR
    110kg PR


    My last session at the weightlifting club before I move home, went so well!

    Really happy with the snatch PR and I only missed one attempt which is good. Clean and Jerks got another small PR couldn't get the power behind the jerk with 90kg but got a nice clean out of it and also a fairly easy front squat PR with 110kg!
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
    Reply With Quote

  29. #29
    Registered User Daniel0636's Avatar
    Join Date: Aug 2012
    Age: 30
    Posts: 1,311
    Rep Power: 1202
    Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000)
    Daniel0636 is offline
    21/06/15

    Snatch
    5x2
    50kg
    50kg
    50kg
    52.5kg PR
    55kg PR

    Clean & Jerk
    9x1
    55kg
    55kg
    65kg
    70kg
    72.5kg
    75kg (miss)
    75kg
    75kg
    75kg

    Squat
    3x5
    105kg


    Moved from Surrey to Somerset yesterday so I was looking for a new gym. I managed to find one where I'm able to do oly weightlifting about 30 mins bus ride away from where I'm living so I went and trained there today. It's not a bad gym but there's only one oly lifting platform and it's quite small so I was a bit worried about my foot coming off the platform on my Jerk today (which is why I didn't go very heavy on them in this session) but I'll get used to that. If worst comes to worst I can always to squat jerks for a little while.

    The strength coaches at the gym both do oly lifting so they were very understanding about things so that was nice. Squats were easy but the rack height was very awkward for me but it will do the job. Snatches felt great in this workout I definitely could have gone heavier for doubles but I'm happy I didn't miss anything.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
    Reply With Quote

  30. #30
    Registered User Daniel0636's Avatar
    Join Date: Aug 2012
    Age: 30
    Posts: 1,311
    Rep Power: 1202
    Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000) Daniel0636 is just really nice. (+1000)
    Daniel0636 is offline
    23/6/15

    Snatch
    10x1
    45kg
    50kg
    50kg
    52.5kg
    55kg
    57.5kg (miss)
    57.5kg
    60kg (miss)
    60kg (miss)
    60kg (miss)

    Clean Pulls
    5x2
    90kg

    Hang Clean
    5x1
    60kg
    65kg
    70kg
    75kg
    75kg

    Bench
    3x5
    70kg
    65kg
    60kg


    Bit of a crappy training session today, wasn't the worst but things just didn't feel as good for some reason. Not being able to drop the weights is kind of awkward as well particularly on the cleans when the weight is a lot heavier (trying to control the weight down is bruising my thighs).
    But I keep telling myself it's only for another year and there should be another weightlifting gym where ever I end up at uni again.

    Oh and I don't think I mentioned; I finished my music degree and had a place on a teacher training course, then realized I didn't want to teach. I love playing music but teaching isn't for me. Anyway I've decided to go back to college for a year, starting September (doing fast track biology, chemistry and psychology) and then I'm stuying physiotherapy and going into that as a career. It was a big decision but I know it's the right one for me. Anyway that why I've moved.
    (Current log) Oly Weightlifting Log:
    http://forum.bodybuilding.com/showthread.php?t=167178241&p=1355935471#post1355935471

    Starting Strength Log:
    http://forum.bodybuilding.com/showthread.php?t=158233473&p=1162393413#post1162393413

    ICF 5x5 log:
    http://forum.bodybuilding.com/showthread.php?t=153590951
    Reply With Quote

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