From the Stage to the Platform - a Pro goes O

J.L.C. · 09-30-2006, 08:39 AM

So I just wrapped up my 4th show (bodybuilding competition) in 11 months.....now I figure it's time for a 'break'.

I found a training facility with some solid coaches - so I'm tossing my hat in the olympic lifting arena. So basically my 'offseason' is going to be competing in olympic lifting.

I figure a new approach to training with a new form of competition is justification for a new journal. So here we go!

I'm still 5'9, and weighed 163 this morning at around 5% BF (lean mass is about 155lbs).

I started up this week - just trying to figure out the lifts and training style, so I'll post up those workouts.

J.L.C. · 09-30-2006, 08:40 AM

Monday September 25, 2006

Code:

Snatch
55kg x 3,2
     x 2

Power Clean
80kg x 3,3,3
70kg x 3,3,3,3

Rack Jerk
135lbs x 3
135lbs x 2,2

Front Squat
205lbs x 3
225lbs x 2,2

Romanian Deadlift
365lbs x 3,3,3,3

Standing DB Shoulder Press
45lbs x 6,6,6

Weighted Situps
+45lbs x 8,8,8

Hyperextensions
BW x 8,8,8

Wednesday September 27, 2006

Code:

Clean
85kg x 2,3
     
Power Snatch
50kg x 3,3
45kg x 3,3,3
45kg x 2

Snatch Balance
30kg x 3,3,3
20kg x 3,3,3,3

Clean Pull
100kg x 3
110kg x 3,3,3,3
100kg x 3
100kg x 2

Back Squat
250lbs x 3
265lbs x 2
250lbs x 3,3,3,3

Behind the Neck Press
95lbs x 8,8,8

Leg Raise
BW x 10,10,10

Back Raise
BW x 8,8,8

Friday September 29, 2006

Code:

Snatch from Knee
50kg x 3
40kg x 3,3

Clean and Jerk
60kg x 2+1 (2 clean, 1 jerk)
60kg x 1+2 (1 clean, 2 jerk)
70kg x 2+1
60kg x 1+2
60kg x 1+1

Snatch Pull
80kg x 3
90kg x 3,3,3
80kg x 3
80kg x 2

Front Squat
205lbs x 3
225lbs x 2
205lbs x 3,3,3,3

Good Morning
180lbs x 3,3,3
180lbs x 2,2
Then I did some more snatches and clean for 'fun' - just to kick my ass

littlechick · 09-30-2006, 08:42 AM

Go J.L.C!

slyng · 09-30-2006, 08:49 AM

*subscribed*

daYDreAmErX · 09-30-2006, 08:53 AM

Hey !!!

I followed your other journal without writing, but I'm really gonna follow your progress here and I wish the best for you.

Take care of yourself !

J.L.C. · 09-30-2006, 12:14 PM

Went in today just to play around and work on a bit of technique.

Just a quick workout of:

Snatch Balance

OH Squats

Snatches

I'm getting much more comfortable with a full drop on the snatch

ShreddedShruggin · 09-30-2006, 01:06 PM

Whatup

-Grimface

J.L.C. · 09-30-2006, 01:11 PM

Quote:

Originally Posted by Still_Shruggin

Whatup

-Grimface

Chillin', eatin', cheatin'

Rune · 09-30-2006, 01:15 PM

Looks like this should be a really interesting one to follow. Do you have any specific goals with O-Lifting, competing or anything like that?

J.L.C. · 09-30-2006, 01:23 PM

Quote:

Originally Posted by Rune

Looks like this should be a really interesting one to follow. Do you have any specific goals with O-Lifting, competing or anything like that?

Yeah, I'm hoping to do my first meet in the spring (at the latest).

Goals are pretty straight forward - increasing my total

First up - 150kg total

Rune · 09-30-2006, 01:25 PM

Quote:

Originally Posted by J.L.C.

Yeah, I'm hoping to do my first meet in the spring (at the latest).

Goals are pretty straight forward - increasing my total

First up - 150kg total

Good luck man, looks like your off to a good start.

bigboy15 · 10-01-2006, 09:41 PM

Quote:

Originally Posted by J.L.C.

So I just wrapped up my 4th show (bodybuilding competition) in 11 months.....now I figure it's time for a 'break'.

I found a training facility with some solid coaches - so I'm tossing my hat in the olympic lifting arena. So basically my 'offseason' is going to be competing in olympic lifting.

I figure a new approach to training with a new form of competition is justification for a new journal. So here we go!

I'm still 5'9, and weighed 163 this morning at around 5% BF (lean mass is about 155lbs).

I started up this week - just trying to figure out the lifts and training style, so I'll post up those workouts.

Sounds like a good plan to me

The Real Deal · 10-01-2006, 09:54 PM

cool another journal

whats with the kgs in weight and pounds?

J.L.C. · 10-02-2006, 03:47 PM

Code:

Snatch
40kg x 3,2
     x 2

Power Clean
85kg x 3,3,3
77.5kg x 3,3,3,3

Jerk
65kg x 3
65kg x 2,2

Front Squat
205lbs x 3
225lbs x 2,2

Romanian Deadlift
365lbs x 3,3,3,3

Standing DB Shoulder Press
50lbs x 6,6,6

Weighted Situps
+45lbs x 8,8,8

Hyperextensions
BW x 8,8,8

I'm gonna have to sit down and get a diet together for this stuff. These workouts are leaving me completely wasted and I'm still just working on technique!

+carbs

Tried pulling the snatches with straps and a thumbless grip today. just to give my right one a break from the hook grip - it's taking a beating. It was alright for the snatches, can't do cleans with straps though - had to hook that byatch.

J.L.C. · 10-02-2006, 03:49 PM

Quote:

Originally Posted by The Real Deal

cool another journal

whats with the kgs in weight and pounds?

Well....it's kinda mixed because I use bumper plates for platform work which are in Kg. We don't have squats stands for the platform (yet) so for some of the lifts I'm in a power rack with hex plates in lbs.

AHTTG · 10-04-2006, 12:35 AM

Quote:

Originally Posted by Canadian Iron

...

OH noes, I thought DC created those??

J.L.C. · 10-04-2006, 02:42 PM

My coach put together a program for me to target some specific areas and get my ass in gear with the technique over the next 6 weeks. So things will look a little different starting today:

Vertical Jump (2min RI)
BW x 8,8,8,8

Power Snatch (Clusters - 30sec btwn reps, 3min btwn sets)
40kg x 5
50kg x 5,5,5,5

Snatch Balance (2:30 RI)
30kg x 4,4,4

Front Squat (2:30 RI)
210lbs x 4,4,4

Good Morning (2:30 RI) - Extendint onto toes at the top of each rep
195lbs x 4,4

There's 6 individual workouts in total so I'm going to try a load/deload scheme by playing with frequency. There's squats in every session so there's good times ahead!

bigboy15 · 10-04-2006, 02:48 PM

Quote:

Originally Posted by J.L.C.

My coach put together a program for me to target some specific areas and get my ass in gear with the technique over the next 6 weeks. So things will look a little different starting today:

Vertical Jump (2min RI)
BW x 8,8,8,8

Power Snatch (Clusters - 30sec btwn reps, 3min btwn sets)
40kg x 5
50kg x 5,5,5,5

Snatch Balance (2:30 RI)
30kg x 4,4,4

Front Squat (2:30 RI)
210lbs x 4,4,4

Good Morning (2:30 RI) - Extendint onto toes at the top of each rep
195lbs x 4,4

There's 6 individual workouts in total so I'm going to try a load/deload scheme by playing with frequency. There's squats in every session so there's good times ahead!

nice! I guess vertical jumps are basically the same as squat jumps? (sqaut down into a squat and jump up extending arms overhead) or not?

J.L.C. · 10-04-2006, 02:52 PM

Quote:

Originally Posted by bigboy15

nice! I guess vertical jumps are basically the same as squat jumps? (sqaut down into a squat and jump up extending arms overhead) or not?

Those are the ones - I really have to work on driving all the way through with my hips - these puppies are gonna help

The Real Deal · 10-04-2006, 04:47 PM

are u planning Oly comps soon?

W8isGR8 · 10-04-2006, 04:57 PM

Quote:

Originally Posted by J.L.C.

Went in today just to play around and work on a bit of technique.

Just a quick workout of:

Snatch Balance

OH Squats

Snatches

I'm getting much more comfortable with a full drop on the snatch

Crazyness.

Explain the snatch balance?

J.L.C. · 10-04-2006, 05:40 PM

Quote:

Originally Posted by The Real Deal

are u planning Oly comps soon?

Yeah...I'm hoping to enter one in the spring at the latest. Once I've run this 6 week program we're going to look at specific meets and set up a yearly training schedule

Quote:

Originally Posted by W8isGR8

Crazyness.

Explain the snatch balance?

Basically....you start with the bar on your back holding it with a snatch-width grip - bend the knees, and drive the bar up, as soon as the bar leaves your shoulders you drop into the catch (i.e. the bottom of an overhead squat), squat the weight up, lower bar to back/shoulders - repeat.

W8isGR8 · 10-04-2006, 05:49 PM

Quote:

Originally Posted by J.L.C.

Yeah...I'm hoping to enter one in the spring at the latest. Once I've run this 6 week program we're going to look at specific meets and set up a yearly training schedule

Basically....you start with the bar on your back holding it with a snatch-width grip - bend the knees, and drive the bar up, as soon as the bar leaves your shoulders you drop into the catch (i.e. the bottom of an overhead squat), squat the weight up, lower bar to back/shoulders - repeat.

Oh, you mean snatch escapes

Hola Bola · 10-04-2006, 05:51 PM

You gonna get some O lift videos up for us to watch???

J.L.C. · 10-04-2006, 05:55 PM

Quote:

Originally Posted by W8isGR8

Oh, you mean snatch escapes

Yeah it's also called Snatch Balance

One is probably a russian translation, the other bulgarian or something

de_barathrum · 10-04-2006, 05:59 PM

catchy title man, suscribed.

J.L.C. · 10-04-2006, 06:51 PM

Quote:

Originally Posted by Hola Bola

You gonna get some O lift videos up for us to watch???

Yeahhhhhhhhhhhhhhh Buddayyyyyyyyyyyyyy

Yorkshire Lad · 10-04-2006, 07:18 PM

This should be interesting.

*subscribed*

dbcb314 · 10-05-2006, 01:12 PM

Quote:

Originally Posted by JLC

From the Stage to the Platform - a Pro goes O

you're doing the O next year!!! watchout cutler!!

J.L.C. · 10-05-2006, 03:15 PM

Good times today! Still working on figuring out my training weights

Plyo Box Jump (2min RI)
BW x 6,6,6

Power Clean (Clusters - 30sec btwn reps, 3min btwn sets)
70kg x 5
80kg x 5,5,5

Clean Pull (2:30 RI)
93.5kg x 3,3,3

These felt a bit light, so after my sets I pulled it again for an easy power clean......as the technique gets better, my weights are moving up quick.

Back Squat (2:30 RI)
268lbs x 4,4,4,4

Hypers (2:30 RI) - Plate held overhead, arms extended
25lbs x 4,4