Time to Learn Weightlifting
| Luke27 |  | Time to Learn Weightlifting | 27-10-2011 @ 18:35 |
 lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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. | ||
| Luke27 | | ... | 27-10-2011 @ 18:47 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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 | ||
| Boar | | ... | 27-10-2011 @ 18:49 |
 Nothing left in the tank. Member 5, 25593 posts Administrator | looks nice ! (admittedly i now know less than smalls about snatches) | ||
| Wiegieboard | | ... | 27-10-2011 @ 19:04 |
 as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Holy s**t that's a mega workload over the week. Hope it all goes great for ya! | ||
| Luke27 | | ... | 28-10-2011 @ 23:27 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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. | ||
| Luke27 | | ... | 01-11-2011 @ 17:55 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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 | ||
| Luke27 | | ... | 02-11-2011 @ 12:22 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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 | ||
| Luke27 | | ... | 23-11-2011 @ 14:02 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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. | ||
| Burky | | ... | 23-11-2011 @ 14:12 |
 smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | Nice squatting there mate  | ||
| MrSmall | | ... | 04-12-2011 @ 23:48 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | hows it going mate? still WLing? | ||
| Wiegieboard | | ... | 05-12-2011 @ 00:05 |
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | MrSmall said:hows it going mate? still WLing? x2 for this. | ||
| Luke27 | | ... | 16-12-2011 @ 15:21 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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 | ||
| Luke27 | | ... | 04-01-2012 @ 18:06 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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 | ||
| Luke27 | | ... | 04-01-2012 @ 18:09 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 kgs @ 83kgs UnEq | Post Edited: 04.01.2012 @ 18:09 PM by Luke27 | ||
| Luke27 | | ... | 06-01-2012 @ 15:41 |
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200540.0 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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