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Olympic weightlifting training

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Rusev
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2003/11/21 18:01:18 (permalink)

Olympic weightlifting training

[url='mailto:']chunkymonkey2@ntlworld.com[/url]training in my 20s 10 times a week twice a day at weekends and rest on mondays duration 2-3 hours rest between sets on later heavy sets 5-7 mins rep range 1-3s like 4x2 3x3 5x1first 'main' exercise like snatch or clean and jerk may take 45-60 to get to maximum 3-4 exercises each session

TRAINING TODAY mon 27 oct
squat clean and jerk 50 2x3 70x3 90x2 100x2 110x2 120x2 100x2 110x2 120x2

clean pulls 130x3 150 3x3 130 3x3
(a deadlift and shrug combined)

tues 28 oct
cardio 20 mins

wed 29 oct
squat snatch 40 2x3 50 3x3 60x3 70x3 80x3 90 2x3 95x3

snatch pulls 110 3x3 120 3x3
(deadlift and shrug combined with a wide grip)

thurs 30 oct
squat clean and jerk 60 2x3 80x3 100x3 110x2 80x3 90x3

front squat 60x3 100x3 110x3 120x3 100x3 110x3

fri 31 oct
cardio 30 mins

sat 1 nov
rest

sun 2 nov
sq snatch 40 3x3 50x3 60x3 70x2 80 2x2 90 3x2

sq clean 60 3x3 80x3 100x3 110x3

mon 3 nov
sq clean and jerk 50 2x3 70 2x3 90x2 100x2 110x2 120x2 130x2

front squat 70x3 100x3 110x3 120x3 130x3 100x5

tues 4 nov
rest

wed 5 nov
hang snatch 40 2x3 50 2x3 60 2x3 70x3 80 2x2 90 3x2

snatch pulls 100x3 110 5x3

back squat 60x3 80x3 100x3 120x3 140x3 150 2x3

thurs 6 nov
power snatch 40 3x3 50 3x3 60x3 70 2x3

power clean 60x3 80 2x3 90 3x3

deadlifts 130x3 160 2x3

fri 7 nov
cadio 30 mins

sat 8 nov
squat snatch 40 2x3 50 2x3 60x3 70x3 80 2x3 90 3x2 100x2

snatch pulls 110 2x3 120 3x3

squat clean 50 3x3 70x3 90x3 100x3 110x2 120 3x2

deadlift 160x4 180x2

sun 9 nov
rest

mon 10 nov
sq snatch 40 3x3 50 3x3 60x3 70x3 80 2x3 90 2x3 95x3

snatch pulls 100 2x3 110 5x3

tues 11 nov
rest

wed 12 nov
squat clean 50 2x3 70 2x3 90 2x3 100x2 110 2x2 115 2x2 120x2 125x2

thurs 13 nov
power clean and jerk 602x3 80x3 90 4x2

clean pulls 120x3 140 3x3

snatch pulls 90 2x3 100 2x3

fri 14 nov
rest

sat 15 nov
squat snatch 40 3x3 50 2x3 60x3 70x3 80x3 90x3 100 2x3

snatch pulls 100x3 110x3 115x3 100x3 110x3 115 3x3

squat clean and jerk 50 2x2 70 2x2 90x2 100x2 110x2 120 2x2

back squat 100x3 120x3 130x3 145 2x3

sun 16 nov
rest

mon 17 nov
45 mins cardio

tues 18 nov
sq snatch 40 2x3 50 2x3 60x3 70x2 80x2 90 2x2 95x2 100 2x2 105x2

sq clean 50 2x3 70x3 90 2x3

front squat 90x3 110x3 120x3 130x2 135x2 120x3

wed 19 nov
squat snatch 40 2x3 50 2x3 60x3 70x2 80x2 90 2x2 95x2 100 2x2 105x2

snatch pulls 105 4x3

thurs 20 nov
rest

fri 21 nov
squat clean and jerk 40x3 60x3 80x2 100x2 110x2 120x2 130x2

cleann pulls140x3 150 2x3 160 2x3 140x3


competition aims 21 dec 2003
bodyweight 77 kilos

snatch 115
clean and jerk 145
total 260





#1

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    help2001
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    RE: Olympic weightlifting training 2003/11/21 22:05:43 (permalink)
    interesting!!!

    keep it up mate, this will be a good read!

    Just out of interest, how tall are you?
    #2
    mb
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    RE: Olympic weightlifting training 2003/11/22 04:31:39 (permalink)
    quote:
    Originally posted by Rusev

    competition aims 21 dec 2003
    bodyweight 77 kilos

    snatch 115
    clean and jerk 145
    total 260



    What's the British record in your class?
    #3
    Rusev
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    RE: Olympic weightlifting training 2003/11/22 12:32:30 (permalink)
    British records height 170 cm 5-7

    around 140 snatch 170 jerk records held by my older brother
    #4
    help2001
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    RE: Olympic weightlifting training 2003/11/22 20:50:55 (permalink)
    I was just wondering about the height as Iv been watching the Worlds in Vancouver and all the competitors in a category seem to be a fairly similar height (with exception)
    #5
    Sheeps_Clothing
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    RE: Olympic weightlifting training 2003/11/28 14:00:56 (permalink)
    i am interested in starting olympic lifting, dont suppose u know of any coaches/clubs in the manchester area?

    any tips on what to work on before i can find a coach?

    full deep olympic squats, front squats, powercleans and overhead maybe?
    #6
    Rusev
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    RE: Olympic weightlifting training 2003/11/29 18:40:02 (permalink)
    Olympic gym in manchester contact jim canniffe through the whythanshaw forum is the only gym i know held the british there one year serious manchester lifters i know of paul and tony supple andy littler former lifter maybe still involved dave mercer(olympic games bronze 1984) chris halsall anthony arthur sorry dont have any telephone numbers
    #7
    Rusev
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    RE: Olympic weightlifting training 2003/11/29 18:56:01 (permalink)
    mon 24 nov

    hang snatch 40 3x3 50x3 60x3 70x3 80x3 90 4x2

    snatch pulls 90x3 100 6x3

    wed 26 nov

    squats cleans 40 2x3 60 2x3 80x2 100x2 110x2 120 2x2

    front squats 80x4 110x3 120x3 130 2x2


    fri 28 nov

    snatch 40 3x3 50 2x3 60 2x3 70x3 80x3 90x3 100x3 105x2 110x2

    front squats 60x5 90x3 110x3 130 7x3


    sat 29 nov

    clean and jerk 40x4 60x4 80x2 100x2 110x2 120x2 (legs weak from squats yesterday)

    clean pulls 140 2x3 160 3x3

    deadlifts 180 2x3 190x3

    comp 3 weeks tomorrow snatch going well do more 110s 115 in comp cj ok legs feel over trained
    work on heavier pulls sn 125x3s cn 170x3 deadlifts comfortable (capable maybe 210x1)

    rest sunday train 5 days maybe 6 next week but just light squats
    #8
    Robert
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    RE: Olympic weightlifting training 2003/12/01 14:06:21 (permalink)
    russev,

    i am well "into" this oly lifting business, i love it, every session is electrifingly intense.

    a guy on this forum reccomended to me barbell snatching useing one hand only, tryed it today and, basically, have found my favorite exersize in the whole of the universe. [so thanks SOG]. [only can do it with about 45lb so far but didn't try for 1RM, just to get a feel for it]

    what i want to know is this: [as you are the resident olylifting guru imo]

    #1 my gym's floor isn't really equipped for me to "drop the weight" like in true oly lifts, how can i up the weight on my lifts without slamming the bar back down on the floor?? or am i just going to have to put up with funny looks and bo11ocking from the gym instructor. he heh ha. [he really don't like the clean + jerk, what a retard]

    #2 i wiegh 150lbs [body weight has dropped considerably since started powerlifting and olylifting, but strength is up big time so don't care] what would be a good lift in the clean+jerk, power cleans, hang cleans and snatch for my weight division??

    cheers buddy.

    rob
    #9
    Rusev
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    RE: Olympic weightlifting training 2003/12/04 13:50:49 (permalink)
    you weigh around 70 kilos light weight catagory yes dont know your age asuming that you are a senior 20 -35 age i had problems at the gym i trained at (although i had more input working their too) but i got a platform put in the gym bought from rigeons put together by a member and found some old rubber and crudly nailed it everyone uses it for deads now (i train at the same gym as dirty vest and tricyricky)

    if you cant do that do your lifts from the hang power snatches hang sq snatches hg cleans

    70 kilo lifter to get you in the top 5 at british champs your looking at
    snatch 90kilos
    clean and jerk 115 kilos

    never done one hand snatches i still get funny looks in the gym doing proper lifts. the time i worry what other people think i will give up, F*ck them mate i had crap at school epileptic as a kid thats why i started training IF IT DONT KILL YOU IT MAKES YOU STRONGER !!

    #10
    Robert
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    RE: Olympic weightlifting training 2003/12/04 15:28:01 (permalink)
    thanks for the info rusev, i will ask but i doubt they will invest in new equipment as i train at a college @TM and the prickcipal, sorry, principal, has decided the golf course and swimming pool need more money apparently so the gym never gets a thing according to the instructor.

    thanks again for the info though

    rob

    P.S. a 90kg snatch, fcuk me, i can jst about manage 40kg [V][V][V][V][V][V][V][V][V][:o)][:o)][:o)][:o)][:o)][V][V][V][xx(]
    #11
    Robert
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    RE: Olympic weightlifting training 2003/12/04 15:29:57 (permalink)
    i am 20 BTW
    rob
    #12
    Rusev
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    RE: Olympic weightlifting training 2003/12/06 22:55:53 (permalink)
    you got plenty of time my idol Yanko Rusev never started training with weights until he was 23 trained to build up for his soccer then changed became world champ retired 1983 he did 147.5 snatch and 196 clean and jerk at around the same weight as you (70kgs) my first comp; i did 22.5 snatch and 30 clean and jerk just keep building and above all enjoy the buzz of doing PBs
    #13
    Robert
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    RE: Olympic weightlifting training 2003/12/07 13:18:45 (permalink)
    i acnnot begin to imagine hold ing a bar above my head at lockout with early 200kg on, some people will never bench that!!!!

    thanks for encoragement.

    rob
    #14
    Sheeps_Clothing
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    RE: Olympic weightlifting training 2003/12/11 13:31:05 (permalink)
    aight mate can you explain to me how deep you go on squats, and also what a clean pull is???...

    when i did it, i did an explosive deadlift quick off the floor followed by an aggressive shurgging of the traps and a small shrug/pull which came just above my waist.

    also, do you recommend i get some tips on the clean and jerk and snatch before i start training them regularly, ie off a coach? how much training is necessary to geta basic proficiency?

    in the meantime, any suggestions on what to do before i can see a coach?powercleans and snatches, lots of squats etc?

    could u lay out a basic routine for me? nice one mate
    #15
    Sheeps_Clothing
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    RE: Olympic weightlifting training 2003/12/11 13:32:45 (permalink)
    also what would be good lifts for a 85kg ,19yr old lifter?
    i can powerclean and push press 90kg ish.
    #16
    Rusev
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    RE: Olympic weightlifting training 2003/12/13 09:03:01 (permalink)
    when i do snatches or cleans i squat in right ton the floor when you do snatches i sure you do it like a power snatch (no squat in) 19yrs 85 kg british juniors (under 20) top 5 places around
    snatch 100
    clean and jerk 130 decent lifts. yes talk to a coach first work on tech full squat lifts feel comfortable in the squat then build up the weight slowly

    best in britain at 85kg over 20 (seniors) at moment

    snatch 150ish
    cj 180 ish
    #17
    Rusev
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    RE: Olympic weightlifting training 2003/12/16 22:45:55 (permalink)
    mon 1st dec

    squat snatch 40 2x3 50x3 60x3 70 2x3 80x3 90x3

    power clean and jerk 50x3 70x3 90 2x2 100 2x2

    injured back, had sauna booked in with oesteopath no training til sorted. cant get bookeed in til thursday

    start back light monday

    mon 8th dec

    squat snatch 40 3x3 50 3x3 60 2x3 70x3 80x2 90 3x2 back feels ok

    sq cleans 50 2x5 70x3 90x3 100x3 110x3 120x2 130x2 110x2

    clean pulls 140 3x3 easy and explosive back still fine

    tuesday 9 dec

    front squat 50x3 70x3 90x3 110x3 120x3 130x3 135x2 110x4

    squat snatch 40x3 50x3 60x3 70x3 80x3 90x2 95 2x2 comfortable

    thurs 11 dec

    power clean and jerk 40x3 60x3 80x3 100 2x3

    deadlift 130x3 160 3x3 back 100% great

    fri 12 dec

    sq snatch 40 2x3 50 2x3 60x3 70 2x3 80x3 90x2 100 2x2 getting slowly better

    sq clean and jerk 50x2 70x2 90x2 100x2 110x2 120x2 missed 130 too complacent

    back squat 90x4 120x3 140x3 150x2

    not doing cut down week for comp in colchester next week cancel till new year

    light steady training just 3 times a week til jan

    tues 16 dec

    pulled groin walking bloody disaster

    squat cleans (light) 50 3x3 70 3x3 90 3x3 steady

    slow back squats 100x5 120x5 130x5 140x3

    snatch pulls 90 2x5 100 2x3 110 2x3
    #18
    Rusev
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    RE: Olympic weightlifting training 2003/12/23 17:31:11 (permalink)
    thurs 18 dec

    squat snatch 40x3 50x3 60 2x3 70x3 80x3 90x3 100 3x2

    snatch pulls 120 4x4


    sat 20 dec

    front squat 50x3 70 2x3 90x3 110x3 120x3 130x2

    clean and jerk 50x3 70x3 90x2 100x2 110x2 120x1

    sun 21 dec

    power snatch 40 3x3 60x3 70x3 80 3x3

    snatch pulls 100 2x3 120 3x3

    clean pulls 140x3 150 3x3

    tues 23 dec

    squat snatch 50x5 70x3 90 2x3 100x2

    power clean and jerk 50x3 70x3 90 4x2 light

    deadlifts 130x4 150x4 170 2x4 easy
    #19
    Rusev
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    RE: Olympic weightlifting training 2003/12/27 20:46:03 (permalink)
    power snatch 50 3x3 70 3x3 80x2

    snatch pulls 100 4x3

    front squats 80x4 100x4 110x3 120x3


    26 dec

    squat snatch 40 2x3 60x3 70x3 80 2x2 90 2x2
    light

    squat cleans 50x5 70x3 90x3 100 3x3
    #20
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