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Time to Learn Weightlifting

Luke27		...	17-01-2012 @ 15:07
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Squats 120x3 140x4 160x3(belt on) 170x1 180x1 180 was quite easy havnt done this since march last year with wraps so quite happy. also no spot if had would have gone for double. front squats W/2s pause 60x5 80x5 3 set Clean and jerk 60kgx3 x4 GHR 3x12 Back raises w.20kg plate 3x10 GHR sit up 3x20

Luke27		...	19-01-2012 @ 20:09
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Olympic dedicated day Snatch Real mixed bag , on every rep it was the 2x1st pull 1xfull snatch , work really well for me. 40 x1 x4 50 x1 x3 55 x1 x1 57.5 x1 60xf(almost caught it but lost it on my right arm 60xf lost confidence after this went on to full snatch followed by 3 overhead squats 50x1x5 Clean and jerk 50x3 50x3 60x1 Still needed to improve wrist and lat flexibility and hit my hand then pushes them down as I haven't got flexible but better everyday Back squats no belt (fairly slow decent with power accent) 50x3 70x3 100x3 120x3 140x5 140x5 no handed squat 40 x3x3 Behind the neck push press 40x20x2 hanging leg raises 3x10 GHR situps 2x15

Luke27		...	21-01-2012 @ 16:55
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Saturday 21st Early session Bench 110x3 110x5 115x2 115x2 Strict press 40x10 50x5 60x5 65x5 Jerk 40x3 50x3 55x3 55x3 60x3 60x3 60x3 all easy jusdt getting confidence up

Luke27		...	21-01-2012 @ 16:58
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Staurday late session med ball throws.... under hand throws 50% 5x5 Chest pass 3x5 Overhead for height 3x3 overhead for Distance 3x3 Ball Jerk, so basicall do a jerk with the ball but let go (should go backwards) 3x3 Single arm throw(like standing shot) 3x3 Left arm was complete and total wank!!! cant throw at all.

Luke27		...	23-01-2012 @ 15:33
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Squats beltless (lightish Day) barx10 50x5 70x5 100x3 120x3 140x5 140x8(thought this was 150 so was very happy) Realised it wasnt so 150x8 had to go for 150 after i thought i had done it. Fronts 80x5x2 Jerk 50x alot clean and Jerk 50xalot

slimsim		...	23-01-2012 @ 15:58
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Hey Luke, nice to see that you still cranked out the 150x8 after doing the 140. It's a solid weight for that number of reps and I wouldn't call it a "lightish day" by any way shape or form. Just out of interest, on the medicine ball throws you wrote 50%. How did/do you determine what 50% of your max is with a ball throw?

Luke27		...	23-01-2012 @ 17:20
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Hi mate , cheers for the kind words if it wasnt for my dodgey calculations then i reckon could of got 10. But i only had the 15kg eliekos to use as the 20 being used on bench With Med ball i just try to use my own effort as a guide. I dont have any way to quantify this. However i just go through the movement with very little effort, making sure i get full triple extension and release. Just to warm my body up in that sort of movement, then gradually increase the effort as body gets a little warmer. Still quite new to using them so Ill try and put as much detail as poss. in to the logs.

Luke27		...	26-01-2012 @ 08:50
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Tuesday Jerks 50x3 50x3 50x3 60x2 60x2 70xx2 80xf Nearly jusat didnt comit to the 80kg Cleans and Jerk 50kgx3 60kgx3 70x1 80xf....I just cant get under bar quick enough, bar get really high just cant get under it . Snatch 40x1 40x1 40x1 50x1 50x1 50x1

Luke27		...	26-01-2012 @ 08:52
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Post Edited: 26.01.2012 @ 08:52 AM by Luke27 Wednesday Squats(belt and sleeves) 50x5 70x5 100x5 120x3 140x3 160x1 170x1 180x1 160x2 Pause squats At least a 2s pause if not more. 800kgx5x5 Back raises with 10kg plate behind head. 20 20 20 GHR Sit ups and hanging leg raises 3x20 of each

slimsim		...	26-01-2012 @ 11:55
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Hello mate, Just looking at the previous session with the jerks and c&j's. I don't know how true it is but some of the really experienced guys I train(ed) with use to say that anything under 75% of your 1RM on either the snatch or c&j doesn't really improve technique to any great degree because the overall stimulation isn't great enough to be comparable to a top end lift. I've no idea where they got this from, but based on Abadjiev's training philosophy of working at maximum or near maximum levels they could be right. If the 80kg was only failed due to lack of commitment then 75% of that would be 60kg. Might be worth considering doing the bulk of your sets with at least this weight? It's such a bloody mind game with olympic weightlifting too. I'd talk myself out of more lifts than I'd talk myself in to. My biggest piece of advice would be that if you're having a bad day, just walk away from the bar and do something else. You don't want to start associating certain weights with failure. Other than that, just be positive and throw that bar through the roof!

Luke27		...	26-01-2012 @ 16:12
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	slimsim said:Hello mate, Just looking at the previous session with the jerks and c&j's. I don't know how true it is but some of the really experienced guys I train(ed) with use to say that anything under 75% of your 1RM on either the snatch or c&j doesn't really improve technique to any great degree because the overall stimulation isn't great enough to be comparable to a top end lift. I've no idea where they got this from, but based on Abadjiev's training philosophy of working at maximum or near maximum levels they could be right. If the 80kg was only failed due to lack of commitment then 75% of that would be 60kg. Might be worth considering doing the bulk of your sets with at least this weight? It's such a bloody mind game with olympic weightlifting too. I'd talk myself out of more lifts than I'd talk myself in to. My biggest piece of advice would be that if you're having a bad day, just walk away from the bar and do something else. You don't want to start associating certain weights with failure. Other than that, just be positive and throw that bar through the roof! That's quality advice! I don't know why its so hard to view your on training objectively , thank you as always!I definitely agree about the 75% range, I find that 60 goes up so easily. 80 doesn't even feel that heavy but I just bottle it. I think your right though as weightlifting is my main focus there's no need to push it so hard, think I just need to enjoy it as I am and progress will come when its ready.

Luke27		...	26-01-2012 @ 16:13
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Bench worked up to 110x5 x2 Strict press 2 set of 5 with 60kg body felt tired and rigid so called it a day will re hit it on Saturday with some upper body

Luke27		...	27-01-2012 @ 15:53
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	squats worked up to 140x5 relatively light and easy Jerks 40x3 50x3 60x3 60x3 60x3 70x2 Clean and jerks 50xalot Still having trouble catching the clean high , so will be doing alot of drop drills over next 2 weeks.

Luke27		...	30-01-2012 @ 15:21
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Had a great session until paused squats 3rd set felt my hip shift on way up. racked bar and could feel a load of tighten in my right hip which I felt shift a little bit so massaged it a little, but its got quite tight now across by how lower back and upper hips. Little worried, seeing sports massage tonight so hopefully take the tightness out. Session 140x8 easy enough pasued squats 2count 120x3 120x3 120x3(felt hip shift.) took 20 minutes stretching hip and lower back Bench 90x5 100x5 110x3 120x1 100x10 Strict press 40x10 50x8 60x5x5 Back started to tighten up so thought I should get home and have a bath

Luke27		...	31-01-2012 @ 09:11
lets get learning !!! Member 1598, 723 posts SQ 210, BP 130, DL 200 540.0 kgs @ 83kgs UnEq	Post Edited: 31.01.2012 @ 09:11 AM by Luke27 Lower back completely fooked. Cant go into any sort of flexion, Sports Massage freed it up . Time to get my overhead and bench up .

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