Giving Oly Lifting a Try!

[Dinamita95]

12.06.2015

Squat:
20 x 5
60 x 3 x 2 sets - paused.
80 x 2
100 x 1
110 x 1
120kg x 3 x 2 sets.
120 x 1
100 x 6 x 2 sets
100 x 5
- Squat felt like crap today.

Press:
20 x 5
40 x 3
50 x 1
60kg x 3 x 2 sets
50 x 7
50 x 6 x 3 sets.
- Press felt pretty good.

Notes:
- Exams this week have been draining me quite hard as I've been pretty nervous.
- Really didn't feel like training today, so didn't do oly lifts as I know they would frustrate me.
- Saw two retards who counted their reps as one. So they did 30 powercleans in one set (15 each). They also did the Arnold handshake multiple times.

 

[belph]

The coach wanted me to not pull so high and drop under quicker

Not to interfere with your coach, but some advice I was given was to think of it as a pull under. That helped me immensely.

 

[Dinamita95]

Not to interfere with your coach, but some advice I was given was to think of it as a pull under. That helped me immensely.

Thanks, I'll take all advice! I'll try it tomorrow
I've been thinking about trying a program. Could you recommend one for a noob?

 

[belph]

I linked something in Oblivion's log. That's what I'd do. You should get a lot of clean reps running that.

 

[Dinamita95]

I linked something in Oblivion's log. That's what I'd do. You should get a lot of clean reps running that.

Bookmarked it. Thanks!

Did you do all that conditioning/KB stuff? If no, what did you do instead?

 

[belph]

Bookmarked it. Thanks!

Did you do all that conditioning/KB stuff? If no, what did you do instead?

Not really. I normally played some basketball, or something else.

 

[Dan O]

Weird double post.

 

[Dan O]

I hate saying drop under. Bugs the shit out of me

 

[belph]

I hate saying drop under. Bugs the shit out of me

It sounds uncontrolled and that's my problem with it.

 

[Dinamita95]

I have six weeks before going on a holiday. Will do the Russian routine for my press and squat (64 and 130kg maxes) and just wing the oly lifts. After I'll do the traditional cycle, Belph recommended.

http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.htm
http://www.catalystathletics.com/ol...raining-program/48/12-Week-Traditional-Cycle/

EDIT: I'd planned to go lift today, but feel beat up/tired/drained. Probably from exams and lack of sleep. Will just go for a swim later.

 

[Dinamita95]

15.06.2015

Squat:
40 x 3
60 x 2 x 2 sets
70 x 1
80 x 1
90 x 1
100 x 1
104kg x 2 x 6 sets.
- First rep of each set done paused.

Snatch pull: (I think. Basically a snatch without getting the bar overhead / pulling under
60kg x 3 x 5 sets.
- Done with a pause at the knees. And basically done in slow-mo until the triple extension.

Spilt Squats:
65kg x 8 x 2 sets - For right leg.
65kg x 8 x 3 sets - For left leg.

 

[Dinamita95]

16.06.2015:

Snatches: (Some paused, some Power, some full)
20 x 3 x 3 sets
30 x 2 x 2 sets
40 x 2 x 3 sets.
50kg x 3 x 5 sets. - There was one miss at a point.
- Overall quite easy. On all the Power-Snatches I also did a OHS.

Power Clean and jerk:
40 x 3 x a bunch.
50 x 3 x 2 sets

Power clean:
60 x 3
70 x 2+F
- Smashed my dick at some point during these and C&J.

Press:
20 x 5
40 x 3
50 x 1
60kg x 3 x 2 sets
57,5 x 3 x 3 sets.

Notes:
I feel that I have an idea about how the snatch should look, though it's still difficult. I have absolutely zero clue about cleaning.

 

[Dinamita95]

17.06.2015:

Snatch:
20 x 3 x 2 sets.
30 x 3 x 3 sets.
40 x 3 x 3 sets.

Split squats: (For each leg).
20 x 5
40 x 3
60 x 6.

Squats:
60 x 3
80 x 2
100 x 1
104kg x 3 x 6 sets.

 

[Dinamita95]

18.06.2015:

Snatches: (Power).
20 x 3 x 2 sets.
30 x 3 x 3 sets.
40 x 3 x 3 sets
50 x 3

OH Press:
20 x 5
40 x 3
50 x 1
55 x 5
55 x 4
52.5 x 5 x 2 sets.
52.5 x 4 x 2 sets.

 

[Dinamita95]

19.06.2015:

Snatches:
20 x 5
30 x 3 x 3 sets.
40 x 3
50 x 3
- Felt like shit. Have a hard time pulling under the bar.

Split Squats: (For each leg)
20 x 3
40 x 3
60 x 6

Squats:
60 x 3
80 x 2
100 x 1
104kg x 2 x 6 sets.

5 minutes later

60 x 2
91kg x 20 (70%).

Snatches:
40kg x 2 x 3 sets.

Notes:
- Did a challenge with my bro to see who could get most reps at 70% of 1RM. Won a soda.
- I feel my snatches are correct when I do the first part in slowmo. Otherwise they suck dick.

 

[Dinamita95]

22.02.2015

Split Squats: (For each leg).
60kg x 5 x 2 sets.

Squats: (Superset 1)
60 x 3
70 x 1
80 x 1
90 x 1
100 x 1
104kg x 4 x 6 sets.

Dumbell bent over raise: (Superset 1)
8kg x 10 x 5 sets.

Seated barbell Press: (Superset 2)
40 x 5
52kg x 7 x 2 sets
52kg x 5
52kg x 6 x 2 sets.

Dumbell Rows:
36kg x 8 x 5 sets.

 

[Dinamita95]

24.06.2015:

Split squat:(For each leg).
60kg x 5 x 2 sets.

Squat:
60 x 3
70 x 1
80 x 1
90 x 1
100 x 1
104kg x 6 x 2 sets.
- Should have been x 2 x 6 sets, but I have a pressing drinking appointment.

Seated Barbell OH press: (Superset)
40 x 3
52kg x 7 x 2 sets.
52kg x 6 x 3 sets.

Dumbell rows: (Each arm).
36kg x 9 x 5 sets.

 

[belph]

drinking appointment

Those are important.

 

[Dinamita95]

Those are important.

They most certainly are!

26.06.2015:

Some split squats.

Squats:
60 x 5
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
104 x 5 x 6 sets.

Notes:
- The last two night I've had 12 hour partying session, drinking smoking etc and coming home between 7 and 8 in the morning. So I was quite sure I was going to die during this.
- I have also fucked up my calf during them. We were swimming naked in the canals and I got a cramp in my calf and now it hurts like a ****.

 

[Dinamita95]

29.06.2015

Squat: 104 X 2 X 6 sets

My computer is broken.

I finished School 6 days ago and have been patrying and celebrating since. Feeling a little Down now. There has been good and bad times, but overall i have enjoyed my stay. NOT so much the School work (hated that) but the social life and parties. I've grown to really like some of the people. And despite my hate for school, ive gotten quite good grades, and Can probably get into any university and Education i want. But man i'll miss the social life!