Giving Oly Lifting a Try!

25.04.2015

Run:
Sprints.

- Going hella partying tonight. Sooo excited.
 
27.04.2015:

Split Squats:
57.5kg x 8 x 2 sets - For right leg.
57.5kg x 8 x 3 sets - For left leg.

Squats:
57.5 x a million.
60 x 4
70 x 3
80 x 2
85kg x 6 x 5 sets.
- Widende my stance a bit and pointed my toes out and everything just felt better. NEED to remeber this. Also NEED to remember to stay on my heels.

Some calf work.

Notes:
- Partying this weekend absolutely wrecked me. So today took forever even though i didn't do much work.
- My right calf had begun hurting like a bitch whenever I went into a deep squatting position. Widende my stance a bit and pointed my toes out and the pain more or less went away. Also NEED to remember to stay on my heels. Awesome, cause I was becoming EMO about my body and squat.
 
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Did upperbody yesterday and will continue doing this twice a week. But fuck if im going to log it.

Split squat:
60kg x 8 x 2 sets - For right leg.
60kg x 8 x 3 sets - For left leg.

Squat: (Zero paused. Feel better when I turn my feet oot).
60 x 5 x 2 sets.
70 x 3
80 x 2
87.5kg x 6 x 5 sets.

Ab Rollouts:
+7.5kg x 8 x 3 sets.
BWx 8 x 2 sets - (some paused).
- Did calf work in between sets.
 
01.05.2015:

Split Squat;
62.5kg x 8 x 2 sets - For right leg.
62.5kg x 8 x 3 sets - For left leg.

Squat:
60 x 5 x 2 sets
70 x 3
80 x 2
90kg x 8 x 4 sets
90kg x 9
90kg x 10
- Left hip a little sore. Right calf still hurts like hell, though it seems to get better after warmup sets.

Ab rollouts:
+7.5kg x 9 x 3 sets.
Did calf work in between sets.

EDIT: Mon, Ken, Tae, Dinnae, Sound. Take 10 laddy. Innit
 
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04.05.2015

Split Squat;
65kg x 8 x 2 sets - For right leg.
65kg x 8 x 3 sets - For left leg.

Squat:
60 x 5 x 2 sets.
70 x 3
80 x 2
90 x 1
92.5kg x 6 x 5 sets.
- None paused. Right calf hurt extremely while warming up and then the pain more or less dissapeared in the working sets. Seems to hurts less when I really force my knees out.

Ab rollous: (supersetted)
+7.5kg x 10 x 3 sets
BW x 10 x 2 sets.

Calfs (supersetted)
28kg x 15 x 5 sets (for each leg).

Shoulder stability: (supersetted)
Cal strength
 
07.05.2015

Split squats:
67.5kg x 8 x 2 sets - For right leg.
67.5kg x 8 x 3 sets - For left leg.

Squats:
60 x 3 x 2 sets.
70x3
80 x 2
90 x 2
95kg x 6 x 5 sets.

Notes:
- Spent all day yesterday drinking, smoking and not sleeping. So didn't workout and moved it to today, but was exhausted.
- Will do upper tomorrow and squats saturday.
 
09.05.2015

Split squats:
60kg x 8 x 2 sets - For right leg.
60kg x 8 x 3 sets - For left leg.

Squats:
60 x 3
70 x 3
80 x 2
90 x 2
97.5 x 5 x 5 sets.

Notes:
- Did upper pull and push and played football yesterday. Then I drank, smoked and danced a whole lot. I barely ate and what I ate I threw up. Will keep myself more or less sober tonight.
 
11.05.2015

Squats:
40 x 3 x 2 sets - pauses
60 x 3
70 x 3
80 x 2
90 x 2
100kg x 5 x 5 sets.
- My form sucks ass. I rock forward a lot. No pain though, so that's awesome!

Split Squats:
60kg x 7 x 3 sets - For right leg.
60kg x 8 x 3 sets - For left leg.

Ab roll-outs: (supersetted)
+ 7.5kg x 10 x 3 sets.

Calfs (supersetted)
3 sets x 15 or there about.

Shoulder/scapular stability: (supersetted)
Cal Strength
 
11.05.2015

Squats:
40 x 3 x 2 sets - pauses
60 x 3
70 x 3
80 x 2
90 x 2
100 x 1
102.5 kg x 5 x 5 sets.


Split Squats:
60kg x 7 x 3 sets - For right leg.
60kg x 8 x 3 sets - For left leg.

Ab roll-outs: (supersetted)
+ 7.5kg x 11 x 3 sets.

Calfs (supersetted)
3 sets x 15 or there about.

Shoulder/scapular stability: (supersetted)
Cal Strength
 
15.05.2015

Squats;
40 x 3
60 x 3 x 2 sets.
70 x 2
80 x 2
90 x 2
100 x 1
105kg x 5 x 5 sets
90 x 8
90 x 6 x 2 sets.

Split Squats:
60kg x 7 x 3 sets - For right leg.
60kg x 8 x 3 sets - For left leg.
 
18.05.2015

Squats
40 x 2
60 x 2 x 2 sets.
70 x 2
80 x 1
90 x 1
 
01.06.2015

Wassup? Had my first oly session today. Was pretty fun! Just did lots of technique work.
With snatches i did a bunch of snatches from a hang with a stick, then a bar, then a bunch of sets with 30kg from the floor.
Also did some clean and jerks with 30 and 40kg. Hit my dick at one point.

Was supposed to squat after, but it was obvious that it was new movements as my quads were on fire. Will squat tomorrow instead.

Most importantly, it was fun!


Schedule????? (just throwing ideas for myself)

Monday: Oly class + squats.
Tuesday: Oly lifts by myself + OH press & core.
Wednesday: Oly class + squats.
Thursday: Oly lifts by myself + OH press & core.
Friday/Saturday: Oly lifts by myself + Squats.

This will first begin from next weeks though.
 
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02.06.2015

Squat:
20 x 5
60 x 3 x 2 sets
80 x 2
100 x 1
107.5kg x 5 x 5 sets.

Snatch
30 x 3 x 6 sets.
40 x 3 x 4 sets
- Feel like I have an idea of how the snatch is supposed to feel/ look.

Clean and jerks:
40 x 3 x ?
- Jerks feel okay. Have no idea how the Clean is supposed to be performed.

Press:
40 x 7 or 8 x ??? sets.
 
03.06.2015. Oly Lifting Class:

Did a bunch of snatch work. Don't know the name of it. Mostly with 40 and 45kg. Also did 50kg x 1 which was easy, even though my technique sucked.

Then did some squat holds (unracking the squat and holding it for 10 sec). worked up till 170kg.
 
04.06.2015: (fifth day in a row, with the last four being squats and oly).

Squat:
20 x 5
60 x 3 x 2 sets
90 x 2
110kg x 5 x 5 sets.
- Pretty darn hard. I have soon exhausted my linear gains.

Press:
20 x 10
40 x 3
50kg x 5 x 5 sets.

Snatch:
20 x 3
30 x 3
40 x 3
50kg x 2
50kg x 1 +F - didn't fully extend and caught it in front of my body.
40 x 3 x 2 sets.
- Almost all the reps were done with a pause just above the knees. I have a hard time doing them correctly from the floor without the pause.

Notes
- Had a sore throat like fuck all day. Feel almost 100% now after training. Training cures throats, innit.
 
06.06.2015

Squats:
20 x 3
40 x 3
60 x 3
80 x 2
100 x 1
110 x 1
112,5kg x 5 x 5 sets.
- Will go for at PR Monday.

Press:
20 x 8
40 x 3
52,5kg x 5 x 2 sets.
50 x 5 x 3 sets.
40 x 10 (I think).
- Did band pullaparts in between sets.

Snatch:
20 x 2
30 x 2
40 x 2
50 x f
50 x f
50 x f
- Technique fails. Plus I feel my shoulder mobility wasn't good enough as I couldn't drop the bar behind me on them, and therefore had to throw the bar forwards and myself backwards.

Power Cleans
50 x 3
60 x 3 x 4 sets.
70kg x 2 +F
 
I've been thinking about learning handstands, backflips and nice shit like that. Will begin training it before or after my regular training sessions. Not this week though, as all my procrasination for my exams have left me short on time
 
08.06.2015

Squat:
20 x 3
60 x 3 x 2 sets.
80 x 2
100 x 1
110 x 1
120 x 1
125 x 1
130 x 1
- felt like I had more in me, but Oly class was beginning.

Oly Class:

We began by doing Snatch pulls, hang power snatches, snatch balance and OH squat all in one. Guess this is a complex?
After that it was onto:

Snatches and power snatches:
About a bazillion reps with 30, 40, 50 and 55 kg. The coach wanted me to not pull so high and drop under quicker.

Jerks:
30kg x 3 x ?sets
40kg x 3 x ?sets
50kg x 3 x ?sets

End Oly Class:

Front squats:
20 x 3
60 x 3
80 x 2
100kg x 2 x 3 sets.
80 x 7

Notes:
- There's so much technique. I'm more than strong enough, my technique just sucks donkey-balls.
- Got blood on my white adipower.
 
Schedule:

Monday: Oly class + Squats.
Tuesday: Oly lift variations + OHP.
Wednesday: Squats.
Thursday: Oly lift variations + OH Press.
Friday: Oly lift variations + Squats.
Saturday & Sunday: Oly lift variations + OH Press & 1 day off..

Will train either Saturday or Sunday, depending on social and drinking schedule. Tbf, knowing myself, this schedule will probably change as well.
 
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10.06.2015:

Power-Snatch:
20 x ?
30 x 3 x 2 sets.
40 x 3 x 2 sets.
50kg x 3 x 4 sets.
- These were supposed to be normal snatches, but I've a hard time going under the bar. On some of the reps I didn't fully extend, others were good. Have gotten better at the first pull - no bloody shins today.

Power-clean & Jerk:
40 x 3
50 x 3
60kg x 3 x 3 sets
- Smashed my chin on first rep of the 60kg.

Power cleans:
70 x 3
80 x 2
90kg x Fx2

Squat:
20 x 3
60 x 3 x 2 sets.
80 x 2
100 x 1
110 x 4 x 4 sets.
100 x 5
- Was hard squatting as the third exercise instead of the first.

Press:
40 x 10 x 4 sets.
 
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