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If in doubt do some squats!

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glen_danburyIcon...29-06-2013 @ 08:39 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
firsr night of an intro to olympic lifting course with Lee and annie Ottey yesterday at lee valley athletics centre (superb gym facility)
instruction was great, good learning progressions and can see a ton of faults I am making. realky excited to be learning something new.
done so many explosive reps yesterday my glutes and adductors are killing me today!!!!!!
glen_danburyIcon...01-07-2013 @ 10:06 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Worked through snatch learning progressions and then moved on to snatches

40kg x 3
50kg x 1

Stopped there as the 50kg was more power snatch than I wanted – just keep practicing every session

Squats
135kg x 5
155kg x 3
170kg x 9 belt on

Cleans
60kg x 3
70kg x 3
80kg x 1

Happy enough with the squats – should have gone for my tenth but considering my legs have been in pieces all weekend this was a decent result with good depth on all reps

Cleans wanted three reps on the 80kg but as I went for my second rep a woman walked so damn close to the bar it through me off so I stopped the set – would have probably brained her if I had of continued
glen_danburyIcon...02-07-2013 @ 10:11 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
yeah I can see that - I tend to use overheads to warm up for normal squatting

Went in and done an additional session today to practice the quick lifts

Snatch learning progressions with just bar

pull to knee x 5, overhead squat x 5

pull to lockout x 5, snatch balance x 5

high pull x 5 high hang snatches x 5

snatches x 5

snatch
40kg x 1,1,1,
50kg x 1,1,1

Clean progressions all done with 50kg
Pull to lockout x 5, front squats x 5

Jumping pull x 5, hang clean x 5

Cleans x 5

Cleans
60kg x 1
70kg x 1
80kg x 1
90kg x 1
95kg x F

Just couldn’t jump with the 95kg – think this is more mental than anything else and will just do half a dozen sets with 90kg next time. happy with the 90kg though as first time caught under it in a deep position rather than cathcing it like a power clean so definite progressio - just lots of bad habits to unlearn
glen_danburyIcon...02-07-2013 @ 10:11 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 02.07.2013 @ 10:11 AM by glen_danbury
Went in and done an additional session today to practice the quick lifts

Snatch learning progressions with just bar

pull to knee x 5, overhead squat x 5

pull to lockout x 5, snatch balance x 5

high pull x 5 high hang snatches x 5

snatches x 5

snatch
40kg x 1,1,1,
50kg x 1,1,1

Clean progressions all done with 50kg
Pull to lockout x 5, front squats x 5

Jumping pull x 5, hang clean x 5

Cleans x 5

Cleans
60kg x 1
70kg x 1
80kg x 1
90kg x 1
95kg x F

Just couldn’t jump with the 95kg – think this is more mental than anything else and will just do half a dozen sets with 90kg next time. happy with the 90kg though as first time caught under it in a deep position rather than cathcing it like a power clean so definite progressio - just lots of bad habits to unlearn
glen_danburyIcon...03-07-2013 @ 10:00 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Snatch warms up and learning sequence with bar

Pull to knee x 5, overhead squat x 5
Pull to to hip x 5, snatch balance x 5
High pull x 5, high hang snatch x 5
Snatch x 5

40kg x 1,1
50kg x 1,1
60kg x F,F
Wasn’t able to snap under it as wanted, could have easily muscle snatched it up into a power position but was trying to do it properly

OH press
60kg x 5
70kg x 3
75kg x 4

Just missed the fifth rep got to forehead but couldn’t extend into lockout

Bench
85kg x 5
100kg x 3
110kg x 6

Pendlay rows
100kg x 5
120kg x 5
130kg x 5
glen_danburyIcon...05-07-2013 @ 10:30 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Snatch learning progressions with just the bar

Snatch
40kg x 1
50kg x 1
60kg x 1 – ugly muscle snatch

Deadlifts
140kg x 5 – hook grip beltless, weightlifting shoes
175kg x 5 – first two reps hookgrip, rest alternate, beltless, flats
195kg x 3 –alternate grip, belt on, flats
215kg x F, 1 – Belt on, alternate grip

Cleans
60kg x 1
70kg x 1,1

Not a great session and need to get a grip with myself – olympic lifting course tonight at lee valley athletic centre.

Monday start a 5x5 program again and hope to start to get my squat back up
glen_danburyIcon...08-07-2013 @ 09:16 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Post Edited: 08.07.2013 @ 09:17 AM by glen_danbury
Started 5x5 again but added the quick lifts in either before or as a replacement for the rows

Snatch
Learning progressions with the bar to warm up

42.5kg x 3,3,3

Squat
132kg x 5,5,5,5,5 beltless

Overhead press 42.5,47.5 50, 57 x 5

Clean and jerks 50,52, 57.5,60,65 x 5+1

Was drenched in sweat by the end of this but a really good workout in how it felt,

Snatches took ages to get going with as both my right glute and my left adductor seemed tight and sore – it wasn’t until I brought my landing foot position in that I moved from a power snatch into something more resembling a proper snatch. Lesson learnt not to jump to wide

Squats were good, nice and deep and felt comfortable.

Mad e an error on overheads were I missed a set which should have been my fourth set at 52kg – oh well, felt good though

Cleans were five cleans with the last one having a jerk as well – not quite getting the recovery of my jerk quite right as not stepping back on my recovery but rather stepping forward whilst lunging up – only final jerk went to plan but the weight overhead felt light
glen_danburyIcon...10-07-2013 @ 11:44 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Warm up with snatch balances with bar

Squats 120kg x 5x5
Deadlifts 145kg x5x5
Bench press 85kg x5x5
Pull ups x 10
Dips x 15

Squats were nice and easy apart from the fourth set were I went to deep and hips shot up and feel forward on final rep losing balance – luckily I had the support racks in place!!!
Deadlifts – first set was hook grip and the start of set two was but had to change to alternate grip for the rest alternating all the Tim
Bench was comfortable

Going to add a set to pull ups and dips every week until week five and the will drop to 3 x5 and add weight each workout for the final five workouts
ironcolinIcon...10-07-2013 @ 13:10 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Hi glen,

Can I ask, why you done the 3 compound exercises in the one workout? Did you not find it too much? How long was your workout?
glen_danburyIcon...12-07-2013 @ 08:53 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
im following the madcow intermedate program which is whole body compound movements three times a week. its tweaked slightly to incorporate the olympic lifts on monday and friday but this only adds an extra ten minutes and snatching warms me up well for squats after. all in all it takes around an hour to an hour and fifteen minutes including some mobility work at the beginning. its a b**ch and feel busted at the end of each session but having tried alot of different programs and wrote a fair few of my own this program works time and time again. if you look at alot of the guys who compete in powerlifting they will hit the 'big three' all in one session quite often

Today

Snatch learning complex with bar to warm up

Snatch
42kg x 3
45kg x 2
47.5kg x 1

Squats
120kg x 5
125kg x 5
135kg x 5
145kg x 5

Overhead press
55kg x 5x5

Clean and jerks
60kg x 5+1 x 5

Snatches good in pull but still receiving the bar too high, last set was the best form wise. Persevere with loading protocol as feels easy at the moment but will be happy if I can do projected weight with perfect form come the end of nine weeks

Squats missed out the first set as was an idiot, easy and nice and deep

Easy overhead presses but was starting to slow down by fourth and fifth set

Good technique wise but jerk isn’t quite dipping on the catch enough
ironcolinIcon...12-07-2013 @ 17:28 
Member 2552, 848 posts
SQ 190, BP 160, DL 220
570.0 kgs @ 90kgs UnEq
Cheers for the response glen.

Good luck with the training.
glen_danburyIcon...15-07-2013 @ 09:07 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
cheers

Today

Got to the gym as it opened and someone rushed to the squat rack before me!!!
Snatch learning complex to warm up

Snatches

40kg x 1
45kg x 3,3,3

Overhead press
50 x5
52.5 x5
57.5 x 5
60 x5
65 x 5
Squats
147.5kg x 5,5,5,5,5
Clean and jerks
55 x 5+1
60kg x 5 +1
62.5kg x 5=1
65kg x5+1
72.5kg x 5+1


Still ringing out my t-shirt now as it was harder than I thought it would be. Think I needed more warm ups on squats rather than the 100kg x 1 I did before embarking on the flast 5 x5 as didn’t feel smooth until the last two sets really

Snatches were not brilliant, comfortable with the weight but its ending up too much of a power snatch. Clean and jerks felt tough but were technically some of the best I have done
glen_danburyIcon...17-07-2013 @ 12:45 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Squats
130kg x 5,5,5,5,5

Deadlifts
162.5kg x 5,5,5,5,5

Bench press
95kg x 5,5,5,5,5

Pull ups x 10,7
Dips x 15,15
glen_danburyIcon...19-07-2013 @ 14:05 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
Today

Snatches
42kg x3
47kg x3
50kg x3

Squats
120kg x5
130kg x5
14-kg x5
150kg x5
160kg x5

Overhead presses
60kg x5,5,5,5,5

Clean and jerks

67kg 3x 5+1


Good session but left two sets of clean and jerks as didn’t want to be trained for Olympic lifting at lee valley tonight
glen_danburyIcon...20-07-2013 @ 12:10 
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Member 735, 1193 posts
SQ 220, BP 135, DL 235
590.0 kgs @ 80kgs UnEq
great final night of olympic lifting course last night. snatch wasnt firing perfect but worked up to 60kg but stopped there as it turned into a power snatch.
clean and jerks went upto 90kg. managed to finally clean 100kg but couldnt jerk it. shame the 100kg turned into a power clean but taking heart that if I get under the bar
110-120kg isnt far off

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