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Training journal for Finnish weightlifting nationals

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HarrivaaraIcon...30-03-2012 @ 20:29 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Post Edited: 30.03.2012 @ 20:31 PM by Harrivaara
Grin thanks mate. Training has been good lately, and I felt it in reasent competition. But I need more heavy training lifts. GOOD lifts, not fails.

Speed under the bar is a one thing. It can always be quicker, but main thing for me was to find a correct start position espessially in snatch. after that my lifting tech improved a lot.

As I wrote in your training journal, your lifting looks good. Now but more weights on barbell and brake you pb's!
MrSmallIcon...30-03-2012 @ 20:42 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
You have improved a great deal since you started weightlifting mate, no doubt!
Thanks for the comments, plenty to work on Grin

Even at my age and my light weights, I can't do "maximum" 6 days a week, although that is mostly because I need to get my technique better to make the most of it and not fail for stupid reasons and put pressure on the wrong areas, and get minor injuries. So I can't help you on how many max/moderate sessions to have!
HarrivaaraIcon...30-03-2012 @ 21:29 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Post Edited: 30.03.2012 @ 21:30 PM by Harrivaara
These last 4 weeks after our nationals I have used 80% system which has worked good for me. I'm warming up to 80% and then with 2,5kg raises, climbing to that day max.

I also started to count weekly reps. That way it's easier for me to push myself to the limits and try to do better/more than last week.

But 6 max days in week is impossible also for me, even if its "technical max". 3 or 4 sesh I know I can do and every third or forth week has to be light
HarrivaaraIcon...31-03-2012 @ 10:57 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Saturday 31.3

snatch
40kgx2x2
60kgx2
70kgx2
80kgx2x6

hang muscle snatch
40kgx3
50kgx3
60kgx3x2

hang snatch pull
80kgx5x2

split jerk
40kgx3
70kgx3
90kgx3
100kgx3x2

back extention
bwx20
+40kgx10
HarrivaaraIcon...01-04-2012 @ 19:13 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
1.4 Sunday

kettlebell swings
24kgx30
24kgx30

then another kettlebell excersize, I don't know the name of that
24kgx15/15
24kgx15/15

back squat
30kgx30

A short 5 minute training session at home. I hate sets with multiple reps...

...tomorrow snatch, c&j and front squats. Me like!
HarrivaaraIcon...02-04-2012 @ 14:47 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
2.4 Monday

snatch
40kgx2 many sets
60kgx2
70kgx2
75kgx2
80kgx2
85kgx1
87,5kgx1
90kgx1-1
90kgx1-1
85kgx1-1
80kgx2

c&j
80kgx1
90kgx1
100kgx1
110kgx1
115kgx1

There was no point to go heavier weights. My body felt totally stiff and tired. I tried to do first pull as slow as I can and that felt difficult.
HarrivaaraIcon...06-04-2012 @ 18:23 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
3.4 Tuesday

light bodybuilding...

4.4 Wednesday

light squats, bb

5.4 Thursday

snatch
80kgx3x3

snatch pull
100kgx5x3

clean+ front squat+ jerk
100kgx1+1+1
110kgx1+1+1x3

back squat
100kgx3
120kgx3
120kgx3

lying leg raises
x10x5
HarrivaaraIcon...11-04-2012 @ 16:38 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
7.4 Sat

muscle snatch
doubles with 70kg

power cleans off the blocks
few

11.4 Wednesday a new beginning

power snatch
doubles with 60kg

power clean+ jerk
2+2x80kg many sets

sldl's standing on the block (about 4cm)
100kgx5x3

core

jumps - 3 sets

somekind of virus messed me up at Saturday. Whole body was aching and I could barely move. At Monday my condition felt better and today I was able to train.
MrSmallIcon...11-04-2012 @ 16:39 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
new beginning?
HarrivaaraIcon...11-04-2012 @ 16:51 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
just joking mate, was so painful weekend that I now feel like i'm born again Grin
HarrivaaraIcon...12-04-2012 @ 19:58 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Thursday 12.4

power snatch
40kgx3
50kgx3
60kgx3
70kgx3
80kgx2
85kgx2
90kgx2 paraller, or just below
92,5kgx1 squat
90kgx2
90kgx1-1
90kgx2 power/ squat
90kgx1 squat
80kgx2
82,5kgx2
85kgx2
85kgx2

c&j
80kg
80kg
110kg
130kg
132,5kg
135kg

clean pull
140kgx3
145kgx3
150kgx3
150kgx3
140kgx3

front squat+ split jerk
60kgx1+2
90kgx1+2
110kgx1+2
140kgx1+1

front squat
160kgx1
160kgx1
160kgx1
130kgx1

jumps
HarrivaaraIcon...17-04-2012 @ 18:39 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
Sunday 15.4

am:

snatch pull+ power snatch+ ohs up to 70kg for few sets

power clean+ split jerk up to 100kg


pm:

snatch up to 95 for 3 singles

c&j up to 130kg for 2 cleans and missed jerk and 1 clean+ jerk



Tuesday 17.4


clean grip snatch
82,5kgx1 pb
85kgx1 pb
87,5kgx1-1
87,5kgx1 pb

power clean+ split jerk+ ohs up to 100kg for 1+1+1

power clean+ split jerk
105kgx1+3
110kgx1+3
110kgx1+3
115kgx1+3

lower back 3 sets for 15 rep
sit ups 3 sets for 10 reps
HarrivaaraIcon...19-04-2012 @ 21:41 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
19.4 Thursday

snatch
40kgx3
50kgx3
60kgx3
70kgx2
80kgx2
90kgx2
100kgx1-1
105kgx1
95kgx2
97,5kgx2
100kgx2-1
100kgx1
100kgx1
100kgx1

snatch pull
100kgx3
110kgx3
120kgx3

clean+ split jerk
60kgx2+1
80kgx2+1
100kgx2+1
120kgx2+1
130kgx1+1
135kgx1+1
140kgx1+1
130kgx1+1
130kgx1+1
130kgx1+1

clean pull
130kgx2
150kgx2
170kgx2

back squat
70kgx3
100kgx3
130kgx3
150kgx3
170kgx3

jumps
x3x3
HarrivaaraIcon...21-04-2012 @ 19:16 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq
21.4 Saturday

morning:

snatch pull+ snatch
40kgx2+2x2
50kgx2+2
60kgx2+2
70kgx2+2
80kgx2+2
90kgx2+1
95kgx2+1-1 over
95kgx1+1
100kgx1+1
100kgx1+1-1 over
105kgx1+1-1
95kgx1+1x3

snatch pull+ sp below the knee
100kgx1+2x3

pc+ split jerk+ ohs
50kgx3+1+1
50kgx1+1+1x2
60kgx1+1+1x2
70kgx1+1+1x2
80kgx1+1+1



evening

power snatch with clean grip
20kgx3x2
40kgx3
45kgx3
50kgx3x3

pc+ clean+ split jerk
50kgx1+1+1
70kgx1+1+1
90kgx1+1+1
100kgx1+1+1
110kgx1+1+1
120kgx1+1+1
125kgx1+1+1
130kgx1+1+1
135kgx1+1+1

clean+ split jerk
140kgx1+1-1
140kgx1+1
140kgx1+1

split jerk off the blocks
70kgx3
90kgx3
110kgx3
120kgx3-1
130kgx1
135kgx1
HarrivaaraIcon...21-04-2012 @ 22:16 
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Starting to look like a weightlifter
Member 758, 825 posts
SQ 205, BP 120, DL 260
585.0 kgs @ 92kgs UnEq

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