I thought I'd write another thread for my training since the last one was a good way to reflect on how things had been after each session. The reason for the title is that I'm going into my final year of uni and if I am to continue I will have to make it to the next level in terms of the weights I lift out on the platform (as opposed to building a solid base which doesn't always translate to results). My current bests are: Powersnatch 2x90, 3x90 (blocks) Snatch 3x95, 1x113 Snatch pulls 3x140 Powerclean 120x3, 125x1, 130x1 (blocks) Clean & Jerk 145 Clean pulls 3x165, 3x180 (blocks), 1x195 (deadlift) Front squat 3x150 Back squat 3x165, 2x170, 1x180 Press 5x70 Bench 4x95, 1x100 (pathetic but useless to me anyways) My next competition will be in 3 months time, so the buildup will probably begin with a month of power work (higher reps, block work and generally getting strong), month after will focus more on some technique work but still building up strength, final month will be trying to max out the weights in the olympic lifts. I am currently injury free however have had problems with my right knee and lower back (twisting causing inflammation, no herniated discs). As time goes on I realise this is one of the more important things to worry about in my training. My first short term goals are to powerclean 130 from the blocks for a triple and to train with a more consistant split position in the jerk (feet going to the exact same position all the time). Link to old log: http://www.sherdog.net/forums/showthread.php?t=184274
Monday training, coach was away so I did Tuesday's training on Monday (I really wanted to work on some things in the powersnatch and it's a medium week anyways). Bodyweight 87.80kg Snatch pulls DL (blocks) 3x3 140, last rep I did a pull, trying to make sure my feet are flat until later on in the pull Power snatch (blocks) 4x3 90, struggling to powersnatch for all 3 but did it for one set which is good for me Jerks (rack) 3x3 120, trying to drive with my upper body more stiff and in the right groove, was ok Back squats 3/4 down 3x3 150, very tough but I'll be fine in time Tonnage = 4.77T
Spend the afternoon at the beach and was very dehydrated before training, very stupid of me. Bodyweight 88.00kg Power cleans (blocks) 4x3 115, had trouble racking the bar, might be cause of the new straps I was using Clean pulls DL (blocks) 5x3 170, again did a pull on the last rep, very easy Push press 4x3 90, kinda akward lockout but easy nonetheless Front squats 6x4 130, almost killed me, so little left in the tank, my legs are still hurting now Tonnage = 8.13T Gonna really take it easy tomorrow so that I'm nice and fresh before training.
Legs were still dead from yesterday's workout, glad I simply finished it Bodyweight 87.40kg Power clean & jerk 4x(2x2) 120, had to drop back to 110, cleans were absolutely shocking Power jerks 3x3 90, not beautiful but good enough Back squats (1/2 depth) 5x3 160, almost killed me, dropped 10kg for last set Overhead squats 5x3 80kg, felt alright Abwork Tonnage = 6.22T
Spent the morning moving concrete blocks for my dad in the 38 degree heat, surprisingly I'm not too hedydrated. Bodyweight 88.40kg Power clean (blocks) 4x2 115, were supposed to be full cleans but knee was a bit sore so I just powered it instead Clean pulls (blocks) 4x3 170, was going to DL but did pulls instead Jerks (rack) 4x2 120, tried having less of the bar on my hand in order to rack better, seems to work very well Drop jerks 4x3 70 Presses, did some on 70 working upto a set of 5, easier than I thought it would be since it's been a long while Tonnage = 5.39T
Trained early to partially avoid the heat (it was 33 when I left, opposed to 42 later on today). Bodyweight 88.20kg (after training so this is really really good) Snatch (blocks) 3x3 90, last set I powered two of them, a bit akward but nice when I got more aggressive Clean & Jerks 3x2x2 120, ok - powered the first for my last two sets Snatch pulls (blocks) 5x3 135, nice high pulls, pretty happy but pulling elbows back in last set instead of up Front squats 3x3 140, last set on 145, surprisingly easy so I was happy Tonnage = 5.55T Weekly tonnage = 29.5T, up from the last time I measured tonnage (earlier this year) so I'm happy, not sure if next week will be more or less but I'm pretty happy so far, will go back on creatine soon too.
New week, weights are a bit lower but volume should be roughly similar to last week Bodyweight 89.55kg, great plus I'm going on creatine now, might just be up cause I'm not dehydrated now as the weather has cooled down Snatch pulls (low blocks) 3x3 140, first two DL, third pull, felt pretty easy trying to stay on my heels for longer Power snatch (low blocks) 3x3 85, ok, some were full, technique was nice but power wasn't there Jerks (rack) 3x3 120, alright, not that much drive but good timing and recieving position Back squats (3/4 depth) 3x3 145, ok, not as easy as it should be Good mornings 5x50, 5x70, 5x80, 5x90, 5x95, first time I've really done proper GM's since I hurt my back, felt alright and got a good pump Tonnage = 6.59T
Back at work, boring day and I wanted to fall asleep the whole time Bodyweight 89.00kg Power cleans (low blocks) 4x3 105, easy with good form but not as powerful as they could be Clean pulls (low blocks) 5x3 160, first two DL, third pull - pretty easy and back felt good after yesterday's GM's Front squat 6x4 130, easier than last week and I kept my back nice and tight but still pretty tough Push press 4x3 85, pain in my right knee made it very uncomfortable and hard to drive, no power at all Tonnage = 7.80T
I like the measurement of tonnage. I heard the old super lifters used to do about 25 tonnes a day. That is quite impressive. But you don't have control over your program do you ?
Yeah tonnage is a surprisingly accurate way to look at your program and how much you expect it to take out of you, I didn't think it was that good at first but when I applied it to my old programs in Canada it was awesome. I don't write my programs anymore, other than a bit of adjustment which I talk over with Ivan.
Woke up with a sore back (nothing bad it was just out), was incredibly hungry at training (even though I had a big lunch), still lacked power and trained like shit. Bodyweight 89.00kg Power clean & jerk 4x2x2 115, Shitty and slow, dropped to 110 for last two sets, lockout was poor and my left delt was very tight Power jerks 3x3 100, Shoulder still tight, no power Back squats (1/2 depth) 5x3 150, The only good part of my training Overhead squats 5x3 75kg, still tight in the shoulders and back hurting Dumbell shoulder thing 3x8 on some weight I can't remember Tonnage = 6.08T
Right knee really hurt from the start of training so it wasn't too nice a session Bodyweight 89.60kg Power clean (low blocks) 4x2 110, were supposed to be full but hurt too much Clean pulls (low blocks) 4x3 160, pretty good Jerks (rack) 4x2 110, powerful and solid Drop jerks 5x3 70, knee was really hurting by now but good movement Tonnage = 4.73T
Pretty successful training will much less knee pain Bodyweight 88.80kg Snatch (blocks) 3x3 90, went upto 100 for the second set for a pb, but sloppy but happy nonetheless Snatch pulls (blocks 5x3 125, good, trying to sharpen up the top of the pull Power clean & jerk 3x2x2 110, nothing much to comment Front squat 3x3 135, alright, not too painful Abwork Chinups 3x6 Tonnage = 6.85T Weekly tonnage = 32.1T Much higher tonnage than I expected, next week will be lighter
I enjoy reading this log, Alon, even though I know jack about Olympic lifting. I like the fact that you list the tonnage, but could you explain a little more in depth what it is supposed to indicates? Why keep track of it?
Thanks man The tonnage is a very rough indicator for the actual workload I'm doing, it's useful to be compared to different weeks in the same cycle (or sometimes against cycles) but can't really be compared from lifter to lifter. Basically it gives a rough indication of how tired I should be, I like it cause sometimes I have those flat weeks like this one and I can see that I've done much more work than I thought so I know not to worry about feeling a bit tired. If you switch exercises then the tonnage can be a bit inaccurate since it's harder to do all those weights in powercleans then it is in deadlifts.
Coach was late and I assumed we had a light week (as he said) so I started, then he came and I had to restart cause we had heavy powersnatches which I really wanted to do, probably not the best idea but oh well. Bodyweight 88.85kg Power snatch (low blocks) 4x3 80, easy just trying to get hips though Snatch pulls (low blocks) 3x3 120, as above Power snatch (low blocks) 3x2 95, only one rep was power but that's a pb!!! Actually recieving the weight high but keep on riding it down, pretty happy nonetheless Jerks (rack) 3x2 120 Back squats (3/4 depth) 3x3 145, good feeling easy Good mornings 3x5 90 Tonnage = 5.99T
Crappy day at work, felt tired and my knee was hurting after push presses so I skipped front squats since it's an easy week and they were only on 125kg Bodyweight 88.75kg Power cleans (low blocks) 3x2 110, felt ok but could have had more pull Clean pulls (low blocks) 5x3 165, felt very good, nice extension and powerful Push presses 4x3 80kg Tonnage = 4.10T
Knee still hurt but I got through training ok, gotta push that bodyweight up. Bodyweight 88.85kg Clean & Jerks 3x2 125, supposed to powerclean but was too heavy, first reps were good but second I bent my back in the recieving position, sloppy. Was swinging back on the bad reps. Powerjerks 3x3 100, easy enough Back squats (1/2 depth) 4x3 140, light and easy - no knee pain Overhead squats 4x3 60, so easy and light but nice to work on a really precise position Abwork Tonnage = 4.80T
The next two days are pretty easy, next week will be a bitch, I hope my knee can hold out Bodyweight 89.00kg Power cleans (low blocks) 4x2 110, easy but could be faster, must get closer to the thighs Clean pulls (low blocks) 4x3 160, felt nice and high, good position Power clean & jerk 4x(1+3) 100, easy, delts a bit tight but ok Drop jerks 5x3 70, got a very deep split position which I doubt I'll use Tonnage = 5.45T
Another easy day, felt nice and quick just have to get that bodyweight up. Bodyweight 88.60kg Snatch (low blocks) 3x2 80, trying to hit a good 3/4 position, nice and fast but a bit akward since it's so light Snatch pulls (low blocks) 5x3 130, easy and not throwing the head back - coach has been getting shitty at me for that lately Clean & jerks 3x(2+1) 110, easy except when I hit my chin in a warmup on 90kg Front squats (3/4 depth) 3x3 130, nice and easy, not much knee pain Chin ups +10x3, +15x3, +10x4, surprised myself a fair bit, pretty happy Presses b/n 4x5 50, just going through the motions Tonnage = 6.59T Weekly tonnage = 26.9T All in all a nice light week, body should be fresh for Monday's training
