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Time to Learn Weightlifting

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Luke27IconTime to Learn Weightlifting27-10-2011 @ 18:35 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Post Edited: 27.10.2011 @ 18:44 PM by Luke27
Just a new journal about my experiences learning weightlifting, so that if anyone else comes along they can read it and maybe use it to help them, will still have powerlifting stuff in here as I wont shy away from that. Will be training 5-6 days a week.

Monday
Squat
Bench
Vertical Pull
Jump variation

Tuesday
Snatch and Clean

Wednesday
Max squat day
GHR
single leg work
ab work

Thursday
Rest/swim/massage any of or combination

Friday
Deadlift
Hang snatch or Clean
Sled work

Saturday
Overhead work if got time,.


Most training session I overhead squat as warm up so do that most days.
Luke27Icon...27-10-2011 @ 18:47 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq



50kg snatch , quite easy done maybe 10-15 sets of doubles and triples more getting the feeling.

Worked on getting elbows high and wrist back on the clean as I still cant catch properely but doing it everyday so should come soon
BoarIcon...27-10-2011 @ 18:49 
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Nothing left in the tank.
Member 5, 25585 posts
Administrator
looks nice ! (admittedly i now know less than smalls about snatches)
WiegieboardIcon...27-10-2011 @ 19:04 
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as crimson as my last victims underclothing.....
Member 899, 11343 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Holy s**t that's a mega workload over the week.
Hope it all goes great for ya!
Luke27Icon...28-10-2011 @ 23:27 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Deadlift

100x3
120x3
140x3
160x2
180x1
200x1(equal or new PB)

Forward sled sprints
50kg
4 sets of 2x20yrs

Frist time for these were so hard legs pupmped up so so quick.
Luke27Icon...01-11-2011 @ 17:55 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Upper Body

Bench Press
barx5
60x5
70x5
80x5
90x3
100x5
110x3 x3 x5

CGBP
100kgx6

Chin Ups
bwx5x4

Face pulls
4x20

Cables curls
3x10
Luke27Icon...02-11-2011 @ 12:22 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Squats

barx10
60x5
80x5
100x5
120x5
140x3
150x1 - Felt s**t
150x2-felt just as s**t called it a day .

Snatch

a ton on 40kg and 50kg

GHR
3x15 bw

reverse lunges with 24kg KB

Back extensions with 15kg
3x15
Luke27Icon...23-11-2011 @ 14:02 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Havnt update in a while , terrible with this already.

Squats today
60x5
80x5
100x3
120x3
140x3
150x3
160x5(PB without wraps)
170x2 (failed second rep at the top, more abdominal work needed)

Overall good session, done some leg press , lunges, GHR , GHR situps and back extensions but all quickly.

170 for 3 will come next week, 160x5 took it out of me a bit.
BurkyIcon...23-11-2011 @ 14:12 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Nice squatting there mate Happy
MrSmallIcon...04-12-2011 @ 23:48 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
hows it going mate?
still WLing?
WiegieboardIcon...05-12-2011 @ 00:05 
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as crimson as my last victims underclothing.....
Member 899, 11343 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
MrSmall said:hows it going mate?
still WLing?


x2 for this.
Luke27Icon...16-12-2011 @ 15:21 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Hi sorry for delay ,
Strength and Conditioning just takes up all my mind and time! I swear one of those discipline's the further you get into it the more addictive it becomes.

But some recent updates.

Done easy 80kg power clean.
Snatch is actually touching my upper thigh now and getting under it quicker.
Still need to get my elbows up more just cant get my little pinky finger under when I clean so i cant go in to the jerk.

If anyone got any good advice to get elbows up, such tight back and triceps.

Really working on core as well as I haven't really ever focused on it.

Booked on a BWLA weightlifting course to get some proper tuition and got it paid for so that was also really cool.

Hopefully get my squats up to 180-200 mark soon with out wraps.
Looking at the BPC comp in April.
Really fancy try 220/140/220 but its along way to go

Todays session

Warm up

Hip/shoulder/wrist/neck circles
Shoulder rolls
3 different glutes and piriformis stretches
Hip flexor.
Standing vertical jump
Overhead squats


Deadlift

Worked up to 180kg x3
Hanging leg raises 4x10
Standing long jump 3x4 no clue of distance as just use the matts to gauge where i am.

good session , need to post more regularly.

Found a brilliant youtube channel http://www.youtube.com/user/ExerciseBioenergetic?feature=g-all...

If your in to track and feild or weightlifting its got some truly great videos and slow motion analysis
Luke27Icon...04-01-2012 @ 18:06 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Good week of Squats

140x10 last week

150x8 this week

120x1 front Sq no belt , was pretty easy

Bit higher reps before next strength phase.


got some rehband knee sleeves off buzz and there brilliant and some med balls off wolverson fitness as buzz only carries a 10kg and there the bo***cks
Luke27Icon...04-01-2012 @ 18:09 
Avatar
lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Post Edited: 04.01.2012 @ 18:09 PM by Luke27
Luke27Icon...06-01-2012 @ 15:41 
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lets get learning !!!
Member 1598, 723 posts
SQ 210, BP 130, DL 200
540.0 kgs @ 83kgs UnEq
Mixed session today.

Started with Paused back squats
100x3
120x3
140x3
Reasonably happy with this.

Front squats
100x5 3 sets
Legs destroy this weight but clean grip still an issue

Went onto the floor and this is where fell apart.

Cleans
60kgx3 xmany sets

Whilst this weight I thought should feel easy it just doesn't, I realised I have very little if any shrug. So went on to power shurgs.

Then realise the reason I have no shrug is because I have no strength in my shrug at all I was struggling shrugging 80kg , especially grip wise I have tiny hands and cant get my hand to do hook grip.

So don't 80kg for abit felt like I need to drop down so done 60kg which is just pathetic. So now poer shrugs will become a key issue to work on

Finished with hanging legs raises.

-Whilst I know I will never have great Oly lift I would like to actually be able to hold onto 80kg in the snatch grip.

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