14/08/15
Squat
4x5
60kg
75kg
90kg
105kg
1x3
122.5kg
1x8
90kg
Push Press
4x5
35kg
42.5kg
52.5kg
60kg
1x3
70kg PR!
1x8
52.5kg
Power Clean
4x5
35kg
42.5kg
52.5kg
60kg
1x3
70kg PR!
1x8
52.5kg
Dips
2x8
Good training session! Squats were fairly easy and 122.5kg moved faster than I thought it might. Push Press was pretty difficult today, you can see from the video it's getting pretty slow and grindy but I think the drive from my legs was a little off today, I didn't feel I was getting as much power off the bottom as I usually do which could be due to fatigue from squats. I do need to make sure I straighten my wrists a little more once I start pushing with my arms though because they are slightly bent in the video after I push off with my legs and I want to make sure I keep my wrists injury free. They have to be bent when I'm in the rack position but I need to roll them forward once I push off with my legs.
Power cleans felt good no problems there, bench was taken so I just did some dips instead. Finished off as always with some rotator cuff rotations with 5kg and some rear delt flies 10kg for 3x10-15. I don't usually mention the rear delt and rotator work in here but I do always make sure I do it after each session to keep my shoulders from nagging me. All in all a good session, now time to eat!!
|
Thread: Dan's Oly Weightlifting Log
-
08-14-2015, 06:41 AM #61
Last edited by Daniel0636; 08-14-2015 at 06:52 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
-
08-14-2015, 07:00 AM #62
That backsquat was so easy :O Been following for a little while now as I also do some oly lifting for track.
You come onto your toes a little early on the clean + don't seem to quite get your knees back enough. If you get them back far enough then you can push with mid-foot in 2nd pull and keep bar closer as you come to catch.
SubbedLog: http://forum.bodybuilding.com/showthread.php?t=165874791
-
08-14-2015, 07:13 AM #63
Thanks! I did think that about my form when I've watched other oly lifters clean, I'll work on it in my next workout and see if I can iron my technique out a bit. Definitely helps having some objective advice on my oly lifts since I have no coach atm so I appreciate that!
And yeah I didn't expect the squat to look so easy on video lol looking forward to hitting some squat PRs soon! Although the drop set of 8 with 90kg after that was really slow, even though it's pretty easy but it's tiring as hell!(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
-
08-14-2015, 07:23 AM #64
-
-
08-14-2015, 09:55 AM #65
-
08-14-2015, 10:51 AM #66
Thanks! Hoping it's a clear run to 3 plates that would be awesome, it's about time I progressed on squats! 130kg is only 2 weeks away so I'm looking forward to that Not really sure where my power cleans will stall out at, I've cleaned 90kg twice but never really tried to max out on a power clean so we'll see what happens, they are so tiring for 3-5 rep sets though! :O
(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
-
08-14-2015, 01:31 PM #67
-
08-14-2015, 04:07 PM #68
-
-
08-14-2015, 06:54 PM #69
-
08-14-2015, 11:38 PM #70
-
08-17-2015, 09:54 AM #71
17/08/15
Squat
5x5
62.5kg
77.5kg
92.5kg
107.5kg
122.5kg
Push Press
5x5
35kg
45kg
52.5kg
62.5kg
70kg (1x3 Fail on 4)
Power Clean
5x5
35kg
45kg
52.5kg
62.5kg
70kg (1x4 PR - 5th was a full clean so didn't count)
Not the best workout today but not the worst. I went out drinking on friday night because my dad drove up to see me, anyway Saturday morning I threw up ._. quite a bit so my calories weren't that great over the weekend. On top of that I had an achey/stiff feeling in my upper forearm (think I just need to stretch/roll it out) it's not sore or injured but it just felt crappy on push press so it threw me off my top set. Power cleans I was close to getting 5 with 70kg but I did a full clean on the last rep because I didn't get enough power.
On the bright side my squats felt pretty good still and I'll redo 70kg on Push Press + Power Cleans this Friday/Monday and it should go up next time around. I had a post workout KFC after the workout to refill them calories!(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
-
08-19-2015, 12:22 PM #72
19/08/15
Front Squat
4x5
60kg
77.5kg
92.5kg
92.5kg
Snatch - Singles
40kg
45kg
50kg
50kg
50kg
Another not so great session today. Squats were fine but the ache I had before in my forearm is in my tricep now. It's not really bad just a mild case of tricep tendinitis in my left arm nothing one light Press session and some mobility work won't sort out. It did kinda annoy me today though because after squats I couldn't do much since snatches still bothered it. I'll see how it is Friday but I'll probably go light on my push press on that day but I'll be fine with Squatting and power cleans so it's not a big deal.
I did do some OHP but only worked up to my 2nd set with 42.5kg because my tricep was still bothering me.
I've been wondering what to do with my snatch lately. As I'm not on a set program with my snatches and since I have no coaching on it until next year it's really difficult to progress on. I'm considering switching it with high pulls instead but I'll see, it does say you can switch deadlifts out for high pulls in the program so I might do that and use snatch as a warmup with the bar so I'm still keeping some technical proficiency in the lift.
On the bright side up to 125kg on squats this Friday!Last edited by Daniel0636; 08-19-2015 at 01:06 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
-
-
08-21-2015, 05:33 AM #73
21/08/15
Squat
4x5
60kg
77.5kg
92.5kg
107.5kg
1x3
125kg
2x8
77.5kg (oops wasn't meant to do this set)
92.5kg
Push Press (Light)
3x5
35kg
37.5kg
42.5kg
Power Clean
4x5
35kg
42.5kg
50kg
60kg
1x4
70kg
1x8
50kg
Volume PR on Power Cleans!
Strict Press (used as rehab for my tricep)
1x10 w/ bar
Good training session. I was absolutely knackered by the end though! Squats went well although I accidentally used the wrong weight on the first back off set of 8 reps so I redid it with the right weight but it did tire me out more than I needed to be.
I went light on push press today, nothing heavy. Tricep feels about 80% back to normal but I just need to back off a little for a session or two.
Power cleans were where things got tough. Warming up I felt pretty tired. I decided I wanted to do 4 reps with 70kg instead of 3 because I did 4 with the same weight on Monday and I didn't see much point in going back to 3. But with the added set of 8 at the end it was pretty tough! I felt like I was going to pass out on the last 2-3 reps of the set of 8 but I got it. All in all a decent session.
The first 0:13-0:19 of this video sums up how the power cleans felt in today's workout :P
Post workout Meal
around 1200kcal - 2 beef steak burgers w/ lettuce and tomato on soft broche rolls with a side of buttery mash potato and a pint of whole milk!
Last edited by Daniel0636; 08-21-2015 at 06:25 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
-
08-24-2015, 06:29 AM #74
24/08/15
Squat
5x5
62.5kg
80kg
95kg
110kg
125kg
Push Press
5x5
30kg
40kg
45kg
55kg
62.5kg
Power Clean
5x5
35kg
45kg
52.5kg
60kg
70kg (1x3 failed on 4 turned into full clean)
Squats are going well, still moving fairly fast although it's getting harder. Up to 130kg on that on Friday. Back to doing push press, tricep feels fairly good still need to be careful but it feels better than it was now.
Missed the 4th rep on power cleans which sucks, not sure if I pushed the volume too much last workout. I felt good warming up but then the last set just felt really heavy. I may reset on this but I'll see.(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
-
08-26-2015, 10:18 AM #75
26/08/2015
Front Squat
4x5
62.5kg
80kg
95kg
95kg
Press
4x5
35kg
40kg
47.5kg
55kg
Clean High Pulls
4x5
45kg
55kg
65kg
75kg
Tricep feels back to normal now. Front squats felt fairly easy today. I really need to straighten out my wrists on my pressing, I didn't realise they were so bent back so I'm going to work on that. I decided to start back at 55kg on Press (repeating the last weight I did) because I only had a week off so I figured instead of raising the weight or lowering it again I would just keep it static for this session and increase in the next. It's nice to know I can hit 55kg on press consistently even after a week off though.
First time trying high pulls here, they are pretty fun to do. I wasn't sure what weight to start with but I read on an oly lifting site that said as long as you are pulling past extension it's still considered a high pull regardless of how high you get the weight. The warm up sets were a lot higher but 75kg still felt pretty good.Last edited by Daniel0636; 08-26-2015 at 10:57 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
-
08-26-2015, 11:55 AM #76
Hey Dan! Check out this link I've posted in case you haven't seen it already. Go to about 1:24 and Klokov does a really simple explanation on high pulls. Remember to pull your elbows high. I'm not nagging on your form at all, and as usual I'm just dropping some friendly knowledge.
https://www.youtube.com/watch?v=2C8kLbia3fM
This link below is Lu Xiaojun doing some Snatch Pulls to get another perspective. You're really on a roll though dude!
https://www.youtube.com/watch?v=Q7xUX1O1SAY
-
-
08-26-2015, 12:07 PM #77
-
08-26-2015, 12:23 PM #78
-
08-26-2015, 12:25 PM #79
-
08-26-2015, 12:50 PM #80
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105089
BW to lift ratio. You are mindblowingly strong Dan.
Also most probably stronger than 90% of the misc. srs.
Loved the squat. So tight. So strict. Seen them wheels poking through. Obviously hammed up to fuark.
Burgers were nodded to.
Now I see them raggidy old adidas sambas have gone. Are they Strength shop heels you are wearing?
How much difference you finding the sets with wearing them in comparison.Ride it like you just stole it.
-
-
08-26-2015, 01:33 PM #81
Lol @ raggidy old adidas, yeah they were so old! Had holes in the soles and everything. I still wear them to the gym though :P I just change my shoes when I get there and yup strength shop Coyotes weightlifting shoe. They were like £70 including postage so not too bad. With my squats I'm unsure, how much difference there is although it definitely feels more stable but on the oly lifts like the snatch it makes a huge difference to your position in the OH squat since you don't need quite as good ankle mobility to get deep.
And as for the strength thing....not strong enough for my liking yet :P I'm back up to 130kg on squats this friday though so hoping I have a clear run up to 3 plates for reps 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
-
08-27-2015, 01:06 PM #82
Trying to keep an eye on my weight gain atm. The scales said 144lb this morning I was like :O I think I've gained about 2 pounds in the last 2 weeks so I need to keep an eye on things. Anyway I've been stressing over my weight a bit recently, think I have a bit of paranoia as I do sometimes. In case anyone wondered where I'm currently at weight wise and what I look like here I am.
All the photos apart from the 3rd one are untensed just to give an idea of what my normal weight looks like.
Either way I won't be losing any weight for about another few months. I want to hit that 140kg squat first and it won't be a drastic cut just a small one. I'll probably lose weight fairly slow to try to keep as much strength as I can.
Last edited by Daniel0636; 08-28-2015 at 11:11 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
-
08-28-2015, 05:20 AM #83
28/08/15
Squat
4x5
62.5kg
80kg
95kg
110kg
1x3
130kg (Volume PR!)
1x8
95kg
Push Press
4x5
32.5kg
40kg
47.5kg
55kg
1x3
65kg
1x8
50kg
Power Clean
4x5
35kg
42.5kg
52.5kg
60kg
1x3
70kg
1x8
52.5kg
DB Bench
3x8
22.5kg each
(forgot how awkward DB bench was to get into/out of! The bench and bars were taken in the main weightlifting room so I couldn't do BB Bench :/)
Squats were tiring today! 5kg jump on the program in one session is no joke but I still got the weight up, the speed is definitely slowing down now though. I did 130kg for 3 back in December 2014 so it's been a while since I hit some good PRs on squats but that was with barely any warm up so technically I'm calling this a volume PR since I did 4x5 ramping up to the weight and a set of 8 after.
Push Press felt good no problems there and power cleans felt fine too.
It's kind of a pain my gym doesn't have a lot of bars and benches because I never seem to be able to bench on the Fridays because of people using benches and bars. I tried just doing DB bench instead today but it was awkward as hell! I used 22.5kg DBs but once I finished my set I was like 'oh.... how do I get up now..... :O' lol. I'll just have to try to bench when I can on the Friday workouts.(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
-
08-28-2015, 05:43 PM #84
-
-
08-29-2015, 12:41 AM #85
-
08-31-2015, 06:30 AM #86
31/08/15
Squat
5x5
65kg
80kg
97.5kg
112.5kg
130kg PR!!
Push Press
5x5
32.5kg
42.5kg
50kg
57.5kg
65kg
Power Clean
5x5
35kg
42.5kg
52.5kg
62.5kg
70kg PR!!
Good session! Super tiring but good! Squats went well hit my first real squat PR in about 8 months :O Definitely time for some progress, although things are starting to get a bit grindy now :O let the brutal workouts begin! Push press was all good and I got a PR on my power cleans as well, finally nailed that 70kg for 5 set.(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
-
09-01-2015, 11:09 AM #87
-
09-01-2015, 11:59 AM #88
-
-
09-02-2015, 09:06 AM #89
Thanks and yeah 5 reps are killer on cleans. At first I hated it but it has made me stronger so I guess it's in there for a reason.
Lol well about 2 and 1/2 years ago 130lb probably would have been a PR for me :P aha thanks, slowly getting there! I keep saying to myself if I can get to 200kg at some point in my life I will be content :O Maybe.....in like 10 years if I'm lucky :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
-
09-02-2015, 09:14 AM #90
2/09/15
Front Squat
4x5
65kg
80kg
97.5kg
97.5kg
Press
4x5
35kg
42.5kg
50kg
57.5kg
High Pulls
4x5
45kg
52.5kg
60kg
70kg
Pretty damn tired today! Been working a lot of split shifts so I can get all the money I can before I start college. I don't necessarily need it but......I like money :P Anyway worked a morning shift and then got the gym as fast as I could to get this workout in (finished in about 30 mins) and now I have another shift to go to in 30 mins so busy day.
Front squats were no problem, rushed through them no issues. Press was fine, pretty heavy on the top set but still went up. I lightened the weight a bit on my high pulls just to make sure I have the technique down and they were all good today. Finished off with my usual external rotation and rear delt fly work. Next workout will be the heavy day on Friday - thankfully I'm not working that day!(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
Similar Threads
-
Dan's Starting Strength Log
By Daniel0636 in forum Workout JournalsReplies: 586Last Post: 04-16-2015, 09:42 AM -
The Long Journey to Becoming a "Raw Master"
By DJaRiHardstyle in forum Powerlifting Workouts - Training JournalsReplies: 887Last Post: 03-11-2015, 10:02 PM -
Cyclops's Training Log
By 9cyclops9 in forum Powerlifting Workouts - Training JournalsReplies: 207Last Post: 12-25-2005, 09:29 PM
Bookmarks