Master's Olympic lifter's journal to Master's World's

[olyw8lifter]

So, decided to restart a journal. I've had one on various forums, but have never really felt comfortable, except on Pendlay, but they've been having issues with spam and deleting users.

I'm a Master's Olympic Lifter, 42 male, competing in the 85kg weight class. Current bests are 85kg snatch and 115kg clean & jerk. Best back squat is 155kg+ (haven't tested in a while and I recently doubled 152.5kg), front squat is 135kg. My goal has been to qualify and compete at a Master's World Championships, and I'm pretty close to hitting the total I need. However, I've been struggling with some minor tweaks and sprains over the last year or so.

Decided to regroup on my programming, and started yesterday (you'll see a mix of kg and lbs due to some training at home in garage and some at Lifetime Fitness):

Monday, 9/14/2015

Snatch - Joe Mills 20 rep style
40 kg x 3, 3
50 kg x 2
55 kg x 1 x 5 OTM (on the minute singles)
60 kg x 1 x 5 OTM
62.5 kg x 1 x 5 OTM
65 kg x 1
67.5 kg x 1 - slightly forward
70 kg x 1 - good comeback make

30 min break, then to commercial gym

Clean Pull
135lbs x 3, 3
225lbs x 3
275lbs x 3, 3, 3

Back Squat
135lbs x 5
185lbs x 3
225lbs x 2
275lbs x 3
285lbs x 3 - too much for today
175lbs x 3, 3

[NorwichGrad]

Oh you know I'm IN, Keith!

[olyw8lifter]

Oh you know I'm IN, Keith!

Yeah, figured you would be!!

Tuesday, 9/15/2015

Muscle Snatch
30kg x 5
35kg x 5
40kg x 5 - felt light, will start increasing next week

Clean - Joe Mills 20 rep style
50kg x 2, 2
65kg x 1
75kg x 1 x 5 OTM
80kg x 1 x 5 OTM
85kg x 1 x 5 OTM
90kg x 1
92.5kg x 1
95kg x 1 - good stuff, but started to get fatigued here, so stopped

BTN Press
40kg x 5
55kg x 5, 5, 4 - just couldn't press that last rep, *feels weak, man*

Overall, good day considering I was a bit sore from the increased volume

[olyw8lifter]

Worked out late last night and hadn't eaten all that well or that much when I made it. Busy day and evening happens when you own your own business.

At Lifetime Fitness 9/17/2015:

Power snatch from knees
95lbs x 2, 2, 2 - wasn't feeling quite right, but gotta get them done
115lbs x 2
125lbs x 2
135lbs x 2, 2 - not bad, but not really popping that well either

Front Squats
135lbs x 3
185lbs x 3
225lbs x 2
245lbs x 3, 3, 3 - felt pretty good actually, just a bit heavy, though

Incline Bench Press
bar x 8
95lbs x 5
135lbs x 5, 5, 5 - only felt light pain in left shoulder compared to flat bench, so will keep doing these for the time being

[Korr]

Been curious on your program, so it's nice to see you finally run a journal.

Lurking.................... from the backseat.

[EjnarKolinkar]

Good luck with the new journal and regroup.

[olyw8lifter]

Been curious on your program, so it's nice to see you finally run a journal.

Lurking.................... from the backseat.

Thanks!!

Good luck with the new journal and regroup.

Thanks!!

Saturday, 9/19/2015

Snatch
40 x 2, 2, 2
50 x 2, 2
60 x 1, 1
65 x 1
70 x F (thinking too much), 1, 1 - once I quit thinking about the lift, 2 solid singles

Clean & Jerk
50 x 2, 2
70 x 1, 1
80 x 1
90 x 1
100 x 1, 1 - pretty solid lifts

Clean DL
120 x 3
140 x 3
150 x 1 - tried a second, but barely broke it off the floor

This was a pretty decent day considering the volume increase on new program. Looking forward to seeing how the next couple of weeks go. I'll add in squatting on Sat up to heavy 3-5 RM as my body gets used to the volume. No increase in weights next week except for squats.

[ThighoftheTiger]

Subbing in!

Would love to see you post some videos of a few of these someday!

[olyw8lifter]

Subbing in!

Would love to see you post some videos of a few of these someday!

Thanks!! I'll see what I can do about some videos. I don't typically video myself, except at comps.

Monday, 9/21/2015

Snatch - Mills 20-rep
40 x 2, 2, 2
50 x 2
55 x 1 x 5 OTM
60 x 1 x 5 OTM
62.5 x 1 x 5 OTM
65 x F, 1 - brain fart on the miss, didn't commit
67.5 x 1
70 x 1
72.5 x F - was feeling tired, but wanted to push it, not even close really

About 30 min rest to drive to gym

Front Squat
135lbs x 3, 3
185lbs x 3
225lbs x 2
245lbs x 1
265lbs x 3 - this was it today, felt heavy
235lbs x 5 - PR set of 5!! Need to get this up, though

Wednesday, 9/23/2015

Clean & Jerk - Mills 20-rep
50 x 2, 2
65 x 1
75 x 1 x 5 OT90sec
80 x 1 x 5 OT90sec
85 x 1 x 5 OT2M - every 2 minutes
90 x 1
92.5 x 1
95 x 1
97.5 x 1 - was getting tired, so jerks were a little sloppy, but got them up

30 min rest to gym

Back Squat
135lbs x 5
185lbs x 5
225lbs x 3 - feeling very solid today
265lbs x 2
285lbs x 1
305lbs x 3 - wanted another rep or 2, but the gym has gotten rid of the spotter arms in place of the "spotter" platforms on the Hammer Strength rack/platforms, so didn't feel confident enough to push

[olyw8lifter]

Friday, 9/25/2015

Snatch from Blocks - Mills 20 rep scheme
40 x 2, 2
50 x 1 x 5 OTM
55 x 1 x 5 OTM
57.5 x 1 x 5 OTM
60 x 1
62.5 x 1
65 x 1 - pretty solid, so left it here

I'll start thinking about increasing weights soon, but trying to work on consistency

Front Squat
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
115 x 3 - this was rougher than I expected, but since I did triples all the way up, that's how it goes

[olyw8lifter]

Sunday, 9/27/2015 - mainly because I got lazy and didn't lift Sat.

Cleans from Blocks - Mills 20-rep
50 x 2, 2
70 x 1 x 5 OTM
75 x 1 x 5 OTM
80 x 1 x 5 OTM
82.5 x 1, 85 x 1, 87.5 x 1, 90 x 1, 92.5 x 1

All pretty good, will have to increase the weight on these

Back Squat
70 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 3
137.5 x 3 - pretty solid set!!

[olyw8lifter]

Monday, 9/28/2015

Went to the Federal Courthouse this morning and got admitted to practice in the Federal District of Arizona, pretty cool!!

Snatch
40 x 2, 2
50 x 2, 2
60 x 1, x 5 OTM
62.5 x 1 x 5 OTM
65 x 1 x 5 OTM - first rep was a little out front, rest were good
67.5 x 1 x 5 OTM - same as 65 - good work though!!

30 min rest to go to commercial gym

Front Squat
135lbs x 3
175lbs x 3
205lbs x 3
225lbs x 3
245lbs x 3
255lbs x 3
265lbs x 3 - very good set here, should be ready to PR my 3RM soon!!

[olyw8lifter]

Wednesday, 9/30/2015

Block Clean
50 x 2, 2
70 x 1
80 x 1 x 5 OTM
85 x 1 x 5 OTM
90 x 1 x 5 OTM
92.5 x 1 x 5 OTM

Ran out of time, so no squatting. Hit the gym and did:

Arnold DB Press
20lbs x 8
30lbs x 8
35lbs x 8, 8

[olyw8lifter]

Friday, 10/2/2015

Pause Back Squat (3-sec pause)
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3 - this was pretty good, will try and push this

Block Snatch
40 x 2, 2
50 x 2
55 x 1 x 5 OTM
57.5 x 1 x 5 OTM
60 x 1 x 5 OTM
62.5 x 1 x 5 OTM

Volume is catching up with me, so going to deload volume over the next week

[olyw8lifter]

Saturday, 10/3/2015 - lifted fasted except for a double serving of BCAA's with my creatine

Power Snatch
40 x 2, 2, 2
50 x 1, 1
55 x 1
60 x 1, 1 - first one didn't feel too snappy, so hit the second one much better
62.5 x 1
65 x 1
67.5 x 1 - pretty solid, left it here

Clean & Jerk
50 x 2
60 x 1
70 x 1
80 x 1
85 x 1
90 x 1
92.5 x 1
95 x 1

Back Squat
60 x 5
80 x 3
100 x 2
110 x 1
120 x 1
130 x 1
140 x 1 - pretty good for lifting fasted

[olyw8lifter]

Bit of a deload this week.

Tuesday, 10/6/2015

Snatch
40 x 2, 2
50 x 1, 1
60 x 1
65 x F, 1, 1

Snatch Pulls
70 x 3
80 x 3

Back Squat
60 x 3
80 x 2
100 x 1
115 x 1
125 x 1 - all without a belt!!

[NorwichGrad]

When is your next meet?


Are you still lifting at Alex Lee's gym?

[olyw8lifter]

When is your next meet?


Are you still lifting at Alex Lee's gym?

Right now I don't know when my next meet is. I have quite a bit going on with running my firm and personal stuff. I'll mostly likely be at Master's Nationals in April.

I go over there every so often, but not lately. Mostly lifting at home right now and at a Lifetime Fitness nearby.

Thursday, 10/8/2015

Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
65 x 1 - felt good

Clean & Jerk
50 x 2, 2
70 x 1, 1
80 x 1
85 x 1 - might have pressed out left shoulder
90 x 1 - better

About 35 minute rest head to Lifetime for:

Back Squat
135lbs x 3, 3
185lbs x 2
225lbs x 2
245lbs x 1
265lbs x 1
275lbs x 1
285lbs x 1 - all with no belt, felt good

Back Extension
Holding 25lb plate x 12 reps - solid pump

Going to be re-starting a Bulgarian-ish program based off Juggernaut's DIY Bulgarian program.

[olyw8lifter]

Friday, 10/9/2015

Went to a friend's house to train today. Nice to lift with someone else for a change!!

Power Snatch
40 x 2, 2
50 x 1, 1
55 x 1
60 x 1 - pretty good

Power Clean
50 x 1, 1
60 x 1
70 x 1, 1
80 x 1
85 x 1 - felt a bit heavy, need to get that power back!!

Front Squat
80 x 2, 2
90 x 1
100 x 1
105 x 1 - no belt, so it felt a bit heavy, but not on the legs per se, more on the lower back, if that makes sense

[olyw8lifter]

Early training because of other things. Business meeting and then going to the Europa here in Phoenix to ref weightlifting meet.

Saturday, 10/10/2015

Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
65 x F, 1, 1 - was feeling the early morning

Clean & Jerk
50 x 1, 1
70 x 1, 1
80 x 1
87.5 x 1
92.5 x 1 - not bad, not great

Back Squat
80 x 3, 3
100 x 2
110 x 1
120 x 1
130 x 1, 1 - without belt, lower back is feeling achy

Rest day tomorrow!!

[olyw8lifter]

Time to start pushing the weights, within reason!!

Monday, 10/12/2015

Snatch
40 x 2, 2
50 x 2
60 x 1, 1
65 x F, 1 - not sure what the miss was about
67.5 x F, 1 - again, WTF with the miss??
70 x 1 - no way I was missing this!!

Not sure why I was missing, weights felt relatively light

Clean & Jerk
50 x 2
70 x 1, 1
80 x 1
90 x 1
95 x 1
100 x 1 - best CJ's I've done, once I get used to training frequently, I'll be pushing these

Rest about 30 min, on to Lifetime for squats

Back Squat
135lbs x 5, 5
185lbs x 5
225lbs x 3
245lbs x 10 - new 10 rep max!! Felt light, but was getting a serious pump in legs and lower back

Hammer Curls
20lb DB's x 12 - just because

[olyw8lifter]

Tuesday, 10/13/2015

Block Power Snatch
40 x 2, 2
50 x 2
55 x 2
60 x 1, 1 - not feeling great, left arm not wanting to lock out well
62.5 x 1 - better finish

Block Power Clean
50 x 2
60 x 2
70 x 1, 1
80 x 1
85 x 1, 1

Front Squat
50 x 3, 3
70 x 2
90 x 1
100 x 1
110 x 1
120 x 1
125 x 1 - this was limit today

[olyw8lifter]

Have to catch up on logging!!

Thursday, 10/15/2015

Lots of stuff to do today, so had to split up the workouts

Block Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1, 1
65 x 1
67.5 x 1 - nailed this!!

Block Clean
50 x 2
70 x 2
80 x 1
90 x 1
95 x 1, 1 - pretty good lifts today

About 5 hrs later, hit a local Lifetime Fitness

Back Squat
bar x 10
135lbs x 5, 5
185lbs x 3
225lbs x 2
265lbs x 1
295lbs x 1
315lbs x 1
335lbs x 1 - a bit grindy, but got it up

Snatch Grip Push Press BTN
135lbs x 5
155lbs x 3
175lbs x 3
185lbs x 3 - harder than I expected, so stopped here

[olyw8lifter]

Friday, 10/16/2015

Power Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
65 x 1 - everything was a bit forward tonight, not really sure why

Power Clean & Jerk
50 x 2
60 x 1, 1
70 x 1
80 x 1
85 x 1

Pause Front Squat
80 x 2
90 x 2
100 x 2
110 x 2 - pretty solid, could've gone for more, so will start pushing the weight a bit

Still getting used to 5x's a week

[olyw8lifter]

Saturday, 10/17/2015

Wasn't really feeling it, but got out there anyways, really wanted to lift, too!!

Snatch
40 x 2, 2
50 x 2
60 x 2
65 x 1/2 - missed first rep, got lazy and unfocused
70 x 2 - very solid for both reps!!

Clean & Jerk
50 x 2+2
70 x 2+1
80 x 2+1
87.5 x 2+1
92.5 x 2+1

Back Squat
60 x 5
80 x 3
100 x 2
115 x 10 solid reps!! started getting an exertion headache on rep 9 (I think due to not drinking enough water), but got through last rep, quickly chugged a bottle of water and some ibuprofen and it's gone!! +5kg PR for 10RM

[grouchyjarhead]

Nice lifting and squatting.

I wish I could continue training in Olympic lifting, I genuinely enjoyed the training. I'll be following along with interest.

[olyw8lifter]

Nice lifting and squatting.

I wish I could continue training in Olympic lifting, I genuinely enjoyed the training. I'll be following along with interest.

Thanks!! The body is slowly getting used to the frequent higher intensity training, but I thoroughly enjoy it, and other than some soreness, feeling pretty good.

Monday, 10/19/2015

Snatch
40 x 2, 2
50 x 2
60 x 1, 1
65 x F, 1 - going to have to get over these misses at 65
70 x 1, 1, 1 - these were all pretty solid

Clean & Jerk
50 x 2
70 x 1, 1
80 x 1
90 x 1
100 x 1, 1 - good!!

About 30 min break, then to Lifetime Fitness

Pause Back Squat (3-sec pause in hole)
135lbs x 3
185lbs x 3
225lbs x 3
245lbs x 3
265lbs x 3 - started feeling hips shoot back as I started up
275lbs x 3 - first rep perfect, but shooting hips on 2 and 3 reps

Hammer Curls
20lbs DB x 15

[olyw8lifter]

Tuesday, 10/20/2015

Power Snatch off Blocks (bar is right above the knees)
40 x 2, 2, 2 - trying to get that pop
50 x 2
55 x 1
60 x 1, 1
62.5 x 1
65 x 1 - pretty solid lifting today, bar moving straight up, not catching out front!!

Power Clean off Blocks
50 x 2
60 x 2
70 x 2
80 x 1
90 x 1 - little heavy, but good rep

Front Squat
70 x 3
90 x 3
100 x 2
110 x 2
120 x 2 - very solid double
127.5 x F - just not there, mentally or physically

[olyw8lifter]

Wednesday, 10/21/2015

Block Snatch (just above knees)
40 x 2, 2, 2
50 x 2
60 x 1, 1
65 x 1
70 x 1 - very solid!! Wasn't sure I would make this, but got after it!!

Block Clean
50 x 2, 2
70 x 2
80 x 1
90 x 1
95 x 1

About 30 min rest, then to Lifetime

Back Squat
bar x 5 to loosen up, was feeling a little tight
135lbs x 5
185lbs x 3
225lbs x 3
255lbs x 2
285lbs x 1
305lbs x 4 PR 4RM!!

Arnold DB Press
35lbs x 8
40lbs x 8

[olyw8lifter]

Thursday, 10/22/2015

Normally, I would not train 4 days in a row, but going to be on an early flight tomorrow (Friday), and won't have a chance to train until Saturday morning.

Power Snatch
40 x 2, 2
50 x 2
55 x 1
60 x 1
62.5 x 1
65 x 1 - other than first set at 40, all these felt really good

Power Clean & Jerk
50 x 2
60 x 1
70 x 1
80 x 1
85 x 1
90 x 1 - pretty good, getting better at jerking after power clean

Pause Front Squat (3-sec pause)
70 x 2
90 x 1
100 x 1
110 x 1
115 x 1 - felt heavy, so stopped here