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deleted2_20210523Icon...15-12-2014 @ 11:28 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
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slimsimIcon...15-12-2014 @ 11:32 
My asshole is not watertight.
Member 2926, 6050 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
kirkynick said:
I agree!
In regards to the Olympic lifts, it might be worthwhile increasing the volume masssively though. Obviously, you're far stronger than the lifts you are currently doing so any issues presenting themselves are going to be purely related to technique, not lack of strength. The best way to improve technique is repetition, repetition, repetition.
Don't think it'll take long for you to get to a 100kg snatch and 130kg clean and jerk.



This wasn't kirkynick saying this, it was me. Nick knows f**k all about the Olympic lifts!

I don't know much either......but still more than him!
willlydIcon...15-12-2014 @ 12:51 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
Post Edited: 15.12.2014 @ 12:52 PM by willlyd
kirkynick said:
I agree!
In regards to the Olympic lifts, it might be worthwhile increasing the volume masssively though. Obviously, you're far stronger than the lifts you are currently doing so any issues presenting themselves are going to be purely related to technique, not lack of strength. The best way to improve technique is repetition, repetition, repetition.
Don't think it'll take long for you to get to a 100kg snatch and 130kg clean and jerk.


Thanks I think you might be right. I've only done it as part of a class, where there is 5 platforms and 15 odd people - so we take turns. I might incorporate it into my normal training.

On another note, does anyone know anything about the BDFPA British Drug Free Powerlifting Association? I must admit I only have a minor interest in powerlifting, but looks like if I actually trained my bench press I might be able to compete at a divisional level.

How do people react if you do an olympic squat in a powerlifting competition!? Never even attempted a low bar..
willlydIcon...16-12-2014 @ 10:01 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
Post Edited: 16.12.2014 @ 10:04 AM by willlyd
A little correction from the last post, I've been assured that the yoke is 80kg, so:

Yoke - My first ever go at this! (15-20m ish with 2 pick ups (1 at each end))
(weights added only)
120kg x 2
160kg x 2
260kg x 4
willlydIcon...16-12-2014 @ 10:03 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
Training Tuesday 15/12/2014

Felt utterly s**t going in to this. If I didn't have a training partner I would have gone. Did the minimum.

Strict Press:
50kg x 5
50kg x 5
67.5kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Log Press, Clean and strict press each rep:
67.5kg x 3
77.5kg x 3
87.5kg x 3
92.5kg x 3
92.5kg x 2 PP

Felt s**t, went home. Fever all night - just woken up!
deleted2_20210523Icon...16-12-2014 @ 13:14 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
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willlydIcon...16-12-2014 @ 14:33 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
kirkynick said:
I've competed a couple of times in the BDFPA, although there are guys on this site who have done loads of comps with them. Good comps. You could do GBPF comps, too.
Nothing wrong with doing an Olympic squat in a powerlfiting comp. For me at least though, low-bar adds 30-40kgs to my squat. Does nothing for my shoulders though...


That's good to know, the BDFPA website (albeit on a very quick skim) seems quite standoffish so I wasn't sure if you could compete in other kind of comp.

I've never done low bar squat, literally never done a rep so it'd be interesting to see what happens. Could do with it not pulling my shoulders to pieces though!

Might need to do some bench training and then I might be semi competitive at a divisional level!
willlydIcon...16-12-2014 @ 14:33 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
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Post Edited: 16.12.2014 @ 14:35 PM by willlyd
Double post.
willlydIcon...24-03-2015 @ 12:10 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
OK, lets pick this back up.

Started a new business just after Christmas so haven't had a lot of time for training. Had a few sessions in January, then came back last week.

"Highlights" for the first two weeks back:

Back Squat ATG Olympic no belt:
170kg x 3 x 5
180kg x 1

Push Press:
100kg x 5 x 2
110kg x 3
115kg x 1

Log Press:
100kg x 5
110kg x 3
115kg x 1
120kg x 1

Bench Press:
110kg x 3 x 5 all paused on chest for 2 seconds.

Deadlift - No belt, with straps:
230kg x 5
240kg x 1
250kg x 1
260kg x f
200kg x 3 x 2

Hook grip - 200kg x 1 - OUCH!

Front Squat:
140kg x 3 x 5
160kg x 1

Incline dumbell press:
38kg x 5 x 5

Strict press:
90kg x 3 x 5

That's about it I think! I'm also cycling at least 40 miles a week at the moment. Not feeling strong at all, need to get a few weeks under my belt.
willlydIcon...25-03-2015 @ 15:08 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
Wed 25/03/2015

My squats have felt crap since I came back. I've only been doing sets of 3, so decided to return to 5x5 to build a base up again.

Squats - Olympic Style, no wraps or belt:

Warm up:
60kg x 5
60kg x 5
100kg x 5
100kg x 5
130kg x 3
130kg x 3
Working sets:
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Harder than they probably should have been, but OK.

Log Press from floor:
67.5 x 5 strict
67.5 x 5 strict
87.5 x 3 strict
87.5 x 3 strict
97.5 x 1 x 3 PP
112.5kg x 1 x 2 PP
102.5kg x 1 PP
87.5 x 3 strict
87.5 x 3 strict
67.5 x 7 strict (was aiming for 10)
67.5 x 5 strict

Home..
willlydIcon...30-03-2015 @ 18:52 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
Thursday 26/03/2015

Deadlift - No straps, no belt, hook grip:
70kg x 10
120kg x 10
170kg x 5
200kg x 1 - ouch!
Straps on
200kg x 3
230kg x 3 - Felt a bit flat and tired, so thought I'd test max and be done with it.
240kg x 1
250kg x 1
260kg x f
230kg x 3

OK for beltless, feel I'd be good for 260-275kg when I've not played around beforehand.

Push Press:
60kg x 10
80kg x 5
80kg x 5
100kg x 3
110kg x 3
115kg x 2
115kg x 2
100kg x 3
willlydIcon...30-03-2015 @ 18:54 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
Mon 30/03/2015

Shot for time today...

Squats, Olympic, High Bar:

70kg x 8
120kg x 5
120kg x 5
140kg x 3
140kg x 3
165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5

Felt a bit crap, ran out of time, home!

Will reduce reps to 3x5 from next workout - aim is to hit 180kg before failing and dropping to 1 reps x 5
willlydIcon...07-04-2015 @ 16:17 
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Member 5059, 81 posts
SQ 200, BP 155, DL 260
615.0 kgs @ 109kgs UnEq
Tuesday 07/04/2015

Squat - Olympic, ATG, no wraps or belt:
bar x 10 x 2
60kg x 5
60kg x 5
100kg x 3
100kg x 3
140kg x 3
170kg x 4
170kg x 4
170kg x 4
170kg x 4

Not as easy as it should have been! have dropped to 4x4 after struggling with squats last week.

Bench:
Bar x 10 x 2
60kg x 5
60kg x 5
80kg x 3
80kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Plan is to do 5 x 3 until I fail, then 4 x 3, 3 x 3 and then 2 x 2 etc for self regulation.

Home - nothing spectacular..

Aiming to drop a bit of weight, currently hovering around 112kg

Will

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