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AndyG's newbie Olympic lifting journal

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AndyGates
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2005/08/02 22:30:17 (permalink)
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AndyG's newbie Olympic lifting journal

Starting out on John Cissik's newbie Olympic lifting programme (as detailed in "An Introduction to Olympic-Style Weightlifting"). It opens with a general preparation mesocycle which I'll loop two or three times. I've not lifted properly since 2004 so I'm going to start out out of condition and as weak as a damp kitten. This might be interesting for other noobs...

All weights, as usual, are in kilos and exclude the bar. So, workout one:

* Power Snatch 4x4: 15, 15, 30, 30. Starting out ever so light to get the form. This is a tricky lift. Synchronising the explosion and jump are going to take practice.

* Push Jerk 4x4: 15, 15, 30, 30. That's easier without a collared shirt (must buy some vests..!). Can easily handle more once I get that bar-set position sussed.

* Deep Squat: Ass to the grass, 40x10, 55x10, 60x10. Oh yeah, love that.

* Stiff-Legged Deadlift: 40x10, 55x10, 70x10. Need to watch my form on that for a while.
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    jonnymills
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    RE: AndyG's newbie Olympic lifting journal 2005/08/02 22:33:36 (permalink)
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    Looks good. I'll be following this one. Why not include the weight of the bar so we know what you're lifting easily?
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    Rusev
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    RE: AndyG's newbie Olympic lifting journal 2005/08/02 22:42:27 (permalink)
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    i will be keep an eye on this too. have you got a coach. are you totally new to it or had you done olympic lifting years ago ? and tring to get back into it.

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #3
    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/03 00:57:17 (permalink)
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    Totally new to oly lifting, though I've done a few years on on/off general lifting and have preferred the free, barbell kinda stuff. I'll weigh the bar sometime - it's a cheapo bar for now and I think it's about 7kg. Yes, I'd love a nice lively Eleiko bar - if y'all win the lottery, think of me and my skanky old rusty bar! And no, I don't have a coach - so I'm working from Cissik's book, Eurosport and common sense.
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    samcim
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    RE: AndyG's newbie Olympic lifting journal 2005/08/03 12:28:38 (permalink)
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    Nice mate, like the routine!

    Keep it up
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    Rusev
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    RE: AndyG's newbie Olympic lifting journal 2005/08/03 20:00:31 (permalink)
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    ORIGINAL: AndyGates

    Totally new to oly lifting, though I've done a few years on on/off general lifting and have preferred the free, barbell kinda stuff. I'll weigh the bar sometime - it's a cheapo bar for now and I think it's about 7kg. Yes, I'd love a nice lively Eleiko bar - if y'all win the lottery, think of me and my skanky old rusty bar! And no, I don't have a coach - so I'm working from Cissik's book, Eurosport and common sense.

    careful that commentator talks bollox LOL (hes my coach/brother)

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
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    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/03 22:06:30 (permalink)
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    All the Eurosport commentators talk bollocks - I thought it was in the job requirements! Well done on that medal BTW. Good work!
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    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/05 01:55:12 (permalink)
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    I'm sticking with using a light warmup set (15kg on the bar) to get the form for these technical lifts. One thing I notice today is that you really do have to concentrate on every lift - no crappy efforts and no half-hearted ones. Even a light bar overhead is still bloody scary if you're not launching it right. Treating every lift as a single is about right: focus!

    * Power snatch from hang 4x4: 15, 30, 30, 35kg.
    * Split jerk from front load 4x3: 15, 30, 35, 40kg. They were fun!
    * Front squats 40x10, 50x10.

    And then rain stopped play; there was one more set of squats and some military presses missed. Those front-loading lifts are a LOT easier since I cut out the collar of one of my skanky tees - the seam doesn't dig in. One good thing about training at home: you can look like a vile hobo troll.
    #8
    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/07 21:34:55 (permalink)
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    Week 1 Workout 3. I'm getting more used to this overhead, ballistic bar stuff and will probably move the warmup set to 20kg next week.

    *Power snatch from below the knees with Overhead Squat: 15kg x3+2; 30kg x3+2; 35kg x3+2. Those overhead squats are hard to get deep and balance at the same time!

    * Power Clean and Push Jerk: 15kg x3+2; 30kg x3+2; 40kg x3+2. Recieving is getting better. Those push jerks are a little too jerky rather than pushy, though.

    * Front Squat 40kg x8, 50kg x8, 60kg x8. That's supposed to be back squats but I've got a fresh tattoo and need to keep the bar off it.
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    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/12 02:00:39 (permalink)
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    You know, I'm not sure that Radio 4 is the right motivational background noise..! Still, good stuff. Need to work on all techniques and not be overkeen on loading the bar.

    * Overhead Squat: 20kg x4, 25kg x4, 25kg x4, 30kg x4. Tricky stuff, the bar needs to be further back than is intuitive.
    * Power Clean from above the knees: 20kg x4, 40kg x4, x4, x4. Not happy with how my jump is working, will do some empty-bar drill next time.
    * Front Squat: 40kg x10, 50kg x10, 60kg fail - couldn't get it seated right.
    * Good Morning: 40kg x10, 50kg x10, 60kg x10.
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    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/15 01:39:02 (permalink)
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    #5. Nice, relaxed sesion today, dusk and good form.

    * Power Snatch 20x4, 30x4, 35x4, x4. Up 5kg on last time.
    * Power Clean: 30x4, 40x4, 50x4, x4. Bar's beginning to recieve right.
    * Back Squat 40x10, 55x10, 70x10. Up 10kg on last time. Ain't muscle memory a darling?
    * Behind Neck Press, snatch grip: 10x10, 20x10, x10.

    Total #lifts: 92. Total intensity (exc bar): 3110kg.
    #11
    bulldog*
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    RE: AndyG's newbie Olympic lifting journal 2005/08/15 17:33:34 (permalink)
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    hi sound like good stuff. last winter i did a powerlifting syle training and found i was much bigger and thicker as a result, and strength went up loads too. the summer i do more isolation exercises and trim down for the beach. but as winters looming im gonna start my powerlifting trype training up again. just interested what your goals are. is it to compete or just get stronger. or to increase general thickness which is my goal. also could you explain to me what powercleans are and push jerks. cheers
    #12
    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/15 17:46:00 (permalink)
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    The goal's simple: to eventually put up some decent amateur totals for oly lifting. I'm too ugly to worry about aesthetics, and found this year that dieting to look fabulous (dahling) just means I eat ephedrine like sweeties until I stop, then it comes back on. Dammit. So, this is a standardised and transparent goal. In addition, I put in about 80 miles biking a week and there's some running once it gets cool again. Cyclnig controls general calorie excess. Running's the belly-enemy. Basically I seem to perform best with tangible goals.

    Power clean: Bar on the floor at your shins, feet hip-width apart. Pull then explode the bar upward, including a jump; land without a split and with the bar caught in a front-squat position in a partial squat.

    Push jerk: Bar on your chest as for a front squat. Dip into a quarter squat, drive up (dip-and-drive elastically) and when the bar passes your face, push it to locked-out arms.
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    bulldog*
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    RE: AndyG's newbie Olympic lifting journal 2005/08/16 15:40:47 (permalink)
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    I'm too ugly to worry about aesthetics, and found this year that dieting to look fabulous (dahling)


    haha did actual LOL!.

    Right thanks for the explaination so basically power cleans are just eggagerated cleans. and push jerks are like military but cheating. right i think i get it. think im going to investin that olympic lifting you mentioned. found it in wh smiths for 21 quid do u know anywhere to get it cheaper. or do you want to sell me your copy on ebay if yr finnished. cheers dude (i.m a tight ass)
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    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/16 16:11:55 (permalink)
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    "Mil press but cheating" - well, sorta. It's not so much a tricep exercise as much as mil press. It's more a technique one for that dip-and-drive, and for getting a snappy, fast lockout and handling big weights overhead!

    Found mine on ebay for about seventeen quid, I think. It's a keeper so sorry mate :)
    #15
    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/18 23:20:23 (permalink)
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    #6. A bit of a rushed and patchy session, fitted in between the rain. Started out okay, but wrist pain killed it off early. Need to get into the habit of doing some wrist flexibility work: there's some in my aikido textbooks, I think...

    * Power Snatch above the knees & Overhead Squat 20kg x3+2, 30kg x3+2, 35kg x3+2 (right at the limit of stability!).
    * Power Clean & Split Jerk 30kg x3+2, 40kg x3+2, x3+2.
    * Front Squat 40kg x10, 50kg x9, 60kg x2 and then my left wrist said no.

    Total #lifts: 51. Total intensity (exc bar): 2020kg.
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    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/23 21:13:10 (permalink)
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    Workout #7. Taking it easy 'cos I've got a beast of a hangover...

    * Power Snatch (below knees) 20kg x3, 30kg x3, 35kg x3, 40kg x2... nearly got the third!
    * Power Clean (above knees) 30kg x3, 40kg x3, 50kg x3, 55kg x2. Progress. The jump's messy though - need to concentrate on that.
    * Back Squat 50kg x8, 60kg x8, 70kg x8. Nice.
    * Good Morning 40kg x8, 50kg x8, 60kg x8. Really good tight form, yay.

    Total #lifts: 70; Total intensity (exc bar): 3445kg.
    #17
    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/27 19:05:53 (permalink)
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    #8. Haven't been doing those wrist-flexibility exercises, tsk tsk. Note: loosening up shoulders with some arm-circles really helps for the overhead stuff, especially overhead squats.

    * Overhead Squat: 20kg x3, x3, 30kg x3, 35kg x3. It's not the weight, it's getting it over the centre of gravity and not keeping it there during the deep squat. Improvement, though :)
    * Power Clean below knees: 35kg x3, 45kg x3, 50kg x3, 55kg x2 (nearly!).
    * Front Squat: 40kg x8, 50kg x8, 55kg x7 (dammit!).
    * Military Press 10kg x8, 20kg x8, 25kg x8. Go for 15 warmup and 25 first work set next time.

    Total #lifts: 70; total intensity 2260 kg.
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    Rusev
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    RE: AndyG's newbie Olympic lifting journal 2005/08/29 19:56:50 (permalink)
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    why are you doing 3s on lifts and not 3s on squats and other assistace exercises. doing up to 10 reps on 'bb' exercises not feeling it in legs when snatching or cleaning ?

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #19
    AndyGates
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    RE: AndyG's newbie Olympic lifting journal 2005/08/30 11:46:05 (permalink)
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    'cos I'm being a slave to Cissik's book but I believe the thinking is that the lifts are speed-strength-coordination stuff. I can bang out lots of squats by my form goes to hell on snatches after just a few. Also, if I did squats at a weight where I was doing threes, I'd be working with weights well over what I can sensibly handle overhead. I think that's deliberate and intended to keep the squats pretty fast and explosive.
    #20
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