WEEK 1
MONDAY January 23, 2006
–Snatch[ul][li]3 x 1 x 75Kg[/ul] --Clean + Jerk[ul][]3 x 1 x 110Kg[/ul]
[/li]–SL deadlift[ul][li]5 x 135lbs[]5 x 155lbs[]5 x 155lbs[]5 x 175lbs[/ul]
[/li] --DB Row 3 x 8 x 80lbs
–Font Plank 2 x 30 sec
–Side Plank 2 x 15 sec
WEDNESDAY January 25, 2006
–Snatch[ul][li]3 x 3 @65Kg[/ul]
[/li]–Jerk[ul][li]2 x 1 @ 90Kg[]1 @ 100Kg[/ul]
[/li]–Front Squat[ul][li]5 @ 90Kg[]5 @ 100Kg[*]5 @ 110Kg[/ul]
[/li]–Med Ball Twists (7Kg) 3 x 30sec
Friday January 27, 2006
–Jerk [ul][li]3 x 5 @ 80Kg[/ul]
[/li]–OHS [ul][li]5 @ 50Kg[]5 @ 55Kg[/ul]
[/li]–Incline BP [ul][li]1 x 8 @ 135lbs[]2 x 8 @ 145lbs[/ul]
[/li]
BP = Bench Press
OHS = Over Head Squat
SL = Single Leg
DB = Dumbbell
http://www.putfile.com/big_rock83
a couple of things:
what do you weigh? age? goals? backround etc
what weight are those lifts?
the clean is more of a power clean than a clean. its really neither here nor there as you catch too low for a powerclean and too high for a full clean. either way its poor technique. make a decision to go either way. i advise full cleans as power cleans are messy with lots of upper body used as weights approach 1rm.
first pull is good, back is flat, but then because of camera angle its hard to tell what happens. i reckon the bar is a bit away from your body though. does it run up along your thigh?
in the snatch you back is definitely rounded at the start. watch that. your start position is very poor. ass too high, almost higher than your shoulders!!
first pull is terrible because of this. ass flies up but shoulder dont hardly move at all!! this will injure you
second pull couldnt be good if first pull is off but again its hard to tell with camera angle. elbows start to bend much too early. explosion is too early. bar is miles away from body. it should run up your thigh.
the catch then, well the less said about it the better. you nearly do the splits!! my god you WILL kill yourself doing that. also you catch much too high with much too much arms involved in swinging it back to proper position.
so…
your clean is relatively good but decide which way you;re going. power or sfull squat…
try to keep the bar as close to your body as possible
the snatch is poor and id advise you to go back to basics and lighten the weight a bit before you injure yourself.
there’s loads of pages online to find proper technique. read them and post some more vids back.
good luck…
Started lifting 18 months ago. Started with the Olympics less than a year ago. I play baseball for my university, catcher and DH. 6’, 180-185lbs. I’ve used the Olympics as part of my training for baseball, and nothing else. Over the holidays, I was convinced into competing in weightlifting, during the off-season, just for something to do. The lifts are what they are titled (110kg CJ and 77.5kg Snatch).
I agree with the snatch. No matter how low I try to keep my hips, they always come up when it gets heavy…obviously more practice is what I need. The reason I went as heavy as I did was I needed to see where I was, and exactly what my IRM was, and it was a PB. The clean I’m not too worried about, as my problem is my jerk. I can clean significantly more than I can jerk (which is at 110kg right now), and that’s why there is some sloppy form. The power clean is what I am most familiar with, but I’ve worked hard on the full clean over the last month, and when I set up for that, I do feel fairly comfortable with it. I’ll get you more video’s over the next week or so. The reason that one was half assed is because I think I meant to full clean it, but then half way through the lift I realized the bar was high enough to catch in the power position, but it was too late to react to catch properly that high, and the bar crashed down on my shoulders.
If I get some time, I’ll go back later this afternoon and try some more light snatches, if not tomorow forsure. Keep watchin, they’ll be up soon enough. Thanks for the help.
WEEK 2
Pre-contest, complete tapering off. (contest Saturday February 4th)
MONDAY January 30, 2006
–Snatch[ul][li]3 @ 60Kg[]1 @ 65Kg[]2 x 1 @ 70Kg[]1 @ 75Kg[/ul]
[/li]–SL Deadlift[ul][li]2 x 5 @ 135lbs[/ul]
[/li]–Chin Ups[ul][li]15[]17[/ul]
[/li]
WEDNUSDAY February 1, 2006
–Front Plank - 2 x 30sec
–Side Plank - 2 x 30sec each
–Vertical Jump - 2 x 4
–Standing Long Jump (from a drop) - 2 x 4
–Leg Raises - 2 x 15
–SL Back Extensions - 2 x 8
Saturday February 4, 2006
First Meet
82.35Kg
Snatch - 70Kg -X75Kg - X75Kg
C&J - 105Kg - 108Kg - 111Kg
181Kg Total
The snatch was a piece of crap. Maybe it was nerves, but there’s really no excuse for me to not have gotten to atleast 75Kg. The clean and jerk went well, 110Kg was a previous PB. All in all, first meet was more exciting than I could have imagined.
WEEK 3
Medium Intensity, Higher Volume
–> Giving body a rest from tapering to singles in the Olympics with some lighter, higher rep work. This week and next will be mainly volume based, with the 3rd week completely off (in Cuba). Back to normal training after that.
Monday February 6, 2006
–Power Snatch + OHS [ul][li]5 x 3 @ 60Kg[/ul]
[/li]–SL Deadlift [ul][li]1 x 5 @ 135lbs[]4 x 5 @ 155lbs[/ul]
[/li]–Chin Ups [ul][li]1 x 5 w/ 30lb DB[]3 x 5 w/ 40lb DB[]1 x 7 w/ 50lb DB[/ul]
[/li]–Bent Over Row - 3 x 8 @ 155lbs
–Band Twists Down - 3 x 10
–Bike[ul][li]20 min[]302.9KCal[*]6.9miles[/ul]
[/li]Wednesday February 8, 2006
–Squat Snatch[ul][li]4 x 5 @ 40Kg[/ul]
[/li]–Vertical Jump - 2 x 4
–Standing Broad Jump - 2 x 4
–Incline Bench Press [ul][li]1 x 6 @ 155lbs [] 4 x 6 @ 175lbs [] 1 x 6 @ 155lbs[/ul]
[/li]–Front & Side Plank - 2 x 30sec each
–DB Shoulder Press - 3 x 8 @ 50lbs
–Straight Leg Sit Ups - 3 x 10 @ 35lbs
Firday February 10, 2006
–Power Snatch [ul][li]3 x 2 @ 70Kg[/ul]
[/li]–SL Box Squats (12") - 4 x 6
–Pull Ups [ul][li]1 x 10[*]3 x 10 w/ 12lb DB[/ul]
[/li]–Bulgarian Squats - 4 x 6 @ 50lb DB
–Horizontal Pull Up - 4 x 10
–Natural Glute Ham Raises - 4 x 4
–Leg Raises - 4 x 10
Saturday February 11, 2006
–BB Shoulder Press - 5 x 5 @ 125lbs
–Reverse Fly’s - 3 x 10 @ 15lb DB’s
–Incline DB Press [ul][li]1 x 8 @ 55lbs [*]2 x 8 @ 60lbs [/ul]
[/li]–EZ Bar Curls - 3 x 12 @ 70lbs
–Inclinde DB Hammer Curls - 3 x 12 @ 25lbs
–Skull Crushers - 3 x 10 @ 70lbs
–Med Ball Twists - 3 x 30 touches w/ 6Kg Ball
how do you do your chinups? palms in or out? best way for a lifter is palms out and use a clean grip. build a really strong back and lats plus helps with grip strength.
If you want to lift big then id knock the 20 mins bike on the head. For cardio maybe use hill sprints or stairs but definitely not more than 200metres sprints
JO
I’ve found the best way to increase my chins is to do them twice a week. Right now, Monday’s I’m doing sets of approximately 5, weighted fairly heavy. For these I’m using a clean grip, palms facing (chin up). On Friday’s, I’m going lighter, with higher reps, approximately 10-12 for 4 sets. For these I use a palms away, clean width grip (pull up). In 3 weeks or so, I’ll switch it around, where I’m doing heavy, low rep Pull Ups, and higher rep Chin Ups. I love chin/pull ups, and I’ve found that this seems to be the best way for me to improve at them.
Right now, as much as I’m beginning to become addicted to oly weightlifting, I’m still a baseball player first. The cardio is just to somewhat maintain adequate levels of fitness required to play (back catcher). We start practice in 3 weeks, and I know that I’ll fatigue real quick unless I give myself a couple of bike sessions first. If there wasn’t a foot of snow outside right now, I’d probably be doing the hills you suggested…warm gym, staring at all the hot university girls in the cardio room…it was easy to think intervals on a bike is just as good.
Thanks for the input, anything else you have to say, keep it coming.
Cuba - All inclusive for reading week in 2 weeks. Today and next Saturday, big beach workout. I swear, two weeks of ‘curls for girls’ motto, and that’s it, then back to serious Baseball and O-lifting (just in case you were wondering why I went against everything I stand for).
The pump is a great thing, it’s been a while.
WEEK 4
Medium Intensity, Higher Volume
–> Keeping intensity and volume as high as possible. Beginning to slightly overtrain, so as to hopefully supercompensate next week on the beach.
Monday February 13, 2006
–Power Snatch + OHS [ul][li]5 x 3 @ 62.5Kg[/ul]
[/li]–SL Deadlift [ul][li]1 x 5 @ 155lbs[]1 x 5 @ 175lbs[] 3 x 5 @ 185lbs[/ul]
[/li]–Chin Ups - 5 x 5 w/ 40lb DB
–Bent Over Row - 3 x 8 @ 175lbs
–Band Twists Down - 3 x 10
Wednesday February 15, 2006
–Squat Snatch - 5 x 5 @ 40Kg
–Vertical Jump - 2 x 4
–Standing Broad Jump - 2 x 4
–Inlince Bench Press [ul][li]1 x 6 @ 155lbs[]4 x 6 @ 175lbs[]1 x 6 @ 155lbs[/ul]
[/li]–Front Plank - 2 x 30 sec
–Side Plank - 2 x 30 sec ea
–DB Shoulder Press - 3 x 8 @ 50lbs
–Stiff Leg Sit Ups - 3 x 10 @ 40lbs
Saturday February 18, 2006
–Power Snatch[ul][li]60Kg []65Kg []70Kg []2 x 1 @ 75Kg []miss 80Kg [/ul]
[/li]–Squat Clean[ul][li]100Kg []105Kg []110Kg[/ul]
[/li]–Front Squat [ul][li]225lbs []255lbs []275lbs [*]285lbs [/ul]
[/li]–Push Press - 2 x 5 @ 155lbs, 1 x 5 @ 175lbs
–Chin Ups - 3 x 10 BW
–Natural Glute Ham Raises - 3 x 5
That’s it for that. Leaving for CUBA!! tomorow for a week. Next training day should be Monday Feb. 27th. Hopefully while I’m there I will be able to find some time to put together a more holistic training approach to Olympic lifting. I’ll be posting as many video’s as I can so you guys can pick apart my technique as best as possible. Good luck in your training this week.
Posting new program, which should take me along for the next 16weeks. Comment as you see fit. Starting today.
where n = week number
s = snatch - power unless otherwise noted, due to inability to catch in full squat position
c = clean - full squat clean unless otherwise noted
MONDAY
SNATCH - 8 x 2 @ sN w/1-2 min rest
FRONT SQUAT
P/U - 5 X 5 (rotate to C/U after every 5week cycle)
SL B/E - 3 x 8
SIDE BENDS - 3 x 10
SEATED ROW - 3 x 10 (rotate to BENTOVER ROW every 5week cycle)
WEDNESDAY
HANG CLEAN - 5 x 3 @ cN
Jerk - 4 x 2 @ cN + 5kg
DB INCLINE PRESS- 3 x 8 (rotate to DB SHOULDER PRESS every 5week cycle)
SIT UPS - 3 x 10
FRIDAY
SL DEADLIFT - 3 x 5 (rotate to BULGARIAN SQUAT every 5week cycle)
C/U - 3 x 12 (rotate to P/U after every 5week cycle)
OHS - 3 x 3
DB ROW - 3 x 8 (rotate to HORIZONTAL PULL UP every 5week cycle)
NATURAL GHR - 3 x 5 (negatives, with minimal concentric help)
LEG RAISES - 3 x 12
SATURDAY
SQUAT SNATCH - 5 x 3
DROP SNATCH - 3 X 3
CLEAN - 5 x 1 @ c(N+5)
OVERHEAD PRESS - 4 x 5 (rotate to INCLINE BENCH PRESS every 5week cycle)
MEDBALL THROW - 4 x 6
MEDBALL TWISTS - 3 x 30
INCLINE PRESS - 3 x 10 (rotate to OVERHEAD PRESS every 5week cycle)
where n = week number
Snatch(s) [PB = 77.5KG - GOAL = 90KG]
sets of 2 beginning at 75%
1 = 57.5kg
2 = 60.0kg
3 = 62.5kg
4 = 65.0kg
5 = off
6 = 67.5kg
7 = 70.0kg
8 = 72.5kg
9 = 75.0kg
10 = off
11 = 77.5kg
12 = 80.0kg
13 = 82.5kg
14 = 85.0kg
15 = off
16 = 1 rep max test
Clean© [PB 115KG - GOAL = 120KG]
sets of 3 beginning at 70%
1 = 82.5kg
2 = 85.0kg
3 = 87.5.0kg
4 = 90.0kg
5 = off
6 = 92.5kg
7 = 95.0kg
8 = 97.5kg
9 = 100.0kg
10 = off
11 = 102.5kg
12 = 105.0kg
13 = 107.5kg
14 = 110.0kg
15 = off
16 = 1 rep max test
Front Squat [PB 125kg x 3 / 130kg x 1 - GOAL = 155KG]
1 = 3 x 5 with doubled #1 iron woody band
2 = 3 x 5 with doubled #2 iron woody band
3 = 3 x 3 with doubled #3 iron woody band
4 = free weight - work up to max triple
5 = off
6 = 3 x 5 with doubled #1 iron woody band @n=1 + 5-10kg
7 = 3 x 5 with doubled #2 iron woody band @n=2 + 5-10kg
8 = 3 x 3 with doubled #3 iron woody band @n=3 + 5-10kg
9 = free wight - work up to max triple
10 = off
11 = 3 x 5 with doubled #1 iron woody band @n=1 + 10-20kg
12 = 3 x 3 with doubled #2 iron woody band @n=2 + 15-20kg
13 = 3 x 1 with doubled #3 iron woody band @n=3 + 20+kg
14 = free weight - work up to single
15 = off
16 = test 1 RM @ n=14 + 5-10kg
187lbs - 85Kg BW
MONDAY February 27, 2006
–Snatch - 8 x 2 @ 57.5Kg
–Front Squat - 3 x 5 @ 75kg + doubled #1’s
–PU - 5 x 5 w/ 40lb DB
–SL B/E - 3 x 8 ea
–Seated Row - 3 x 8 @ 140lbs
–Cable Side Bends - 3 x 10 @ 100lbs
Wednesday March 1, 2006
–Hang Clean - 5 x 3 @ 82.5Kg
–Jerk - 4 x 2 @ 87.5Kg
–Incline DB Press - 3 x 8 w/ 60lb DB
–Sit Ups - 3 x 10 w/ 40lb DB
Thursday March 2, 2006
–SL Deadlift - 1 x 5 @ 135lbs, 2 x 5 @ 155lbs
–CU - 2 x 12 w/ 15lb DB, 1 x 13 w/15lb DB
–OHS - 2 x 3 @ 50Kg, 1 x 3 @ 55Kg
–DB Row - 3 x 8 @ 85lbs
–Natural GHR’s - 3 x 5
–Leg Raises - 3 x 12
Friday March 3, 2006
–Squat Snatch - 3 x 3 @ 40Kg, 2 x 3 @ 45Kg
–Drop Snatch - 3 x 3 @ 30Kg
–Clean - 5 x 1 @ 92.5Kg
–Overhead BB Press - 2 x 5 @ 125lbs, 2 x 5 @ 135lbs
–MedBall Throws - 4 x 6 @ 6Kg
–Incline BB Press - 1 x 8 @ 135lbs, 2 x 8 @ 145lbs
–MedBall Twists - 3 x 30 touches
186lbs ~ 85Kg BW
MONDAY March 6, 2006
–Snatch - 8 x 2 @ 60.0Kg
–Front Squat - 3 x 5 @ 61kg + doubled #2’s
–PU - 3 x 5, 2 x 6 w/ 45lb DB
–SL B/E - 3 x 8 ea
–Seated Row - 3 x 8 @ 170lbs
–Cable Side Bends - 3 x 10 @ 100lbs
WEDNESDAY March 8, 2006
–Hang Clean - 5 x 3 @ 85Kg
–Jerk - 4 x 2 @ 90Kg
–Incline DB Press - 3 x 8 @ 70lb DB
–Swiss Ball Leg Raises - 3 x 10
FRIDAY March 10, 2006
–SL Deadlift - 5 @ 135lbs, 5 @ 155lbs, 5 @ 165lbs
–CU - 3 x 12 w/15 lb DB
–OHS - 2 x 3 @ 60Kg, 1 x 3 @ 65Kg
–DB Row - 3 x 8 w/ 85lb DB
–Natural GHR - 3 x 5
–Stiff Legged Sit Ups - 3 x 10 w/ 40lb DB
SATURDAY March 11, 2006
–Squat Snatch - 5 x 3 @ 50Kg
–Drop Snatch - 2 x 3 @ 35Kg, 1 x 3 @ 40Kg
–Clean - 5 x 1 @ 95Kg
–BB Overhead Press - 3 x 5 @ 135lbs, 1 x 5 @ 145lbs
–Med Ball Throws - 3 x 6 @ 7Kg
–BB Incline Press - 8 @ 135lbs, 8 @ 150lbs, 8 @ 160lbs
–Med Ball Twists - 3 x 30 touches @ 7Kg
187lbs - 85Kg
MONDAY March 13, 2006
–Snatch - 8 x 2 @ 62.5Kg
–Front Squat - 3 x 3 @ 39Kg + doubled #3’s
–PU - 4 x 5 w/ 50lb DB, 1 x 3 w/ 50lb DB
–SL B/E - 3 x 8ea
WEDNESDAY March 15, 2006
–Hang Clean - 5 x 3 @ 87.5Kg
–Jerk - 4 x 2 @ 92.5Kg
–Incline DB Press - 3 x 8 @ 75lb DB
–Stiff Legged Sit Ups - 3 x 10 w/ 50lb DB
THURSDAY March 16, 2006
–SL Deadlift - 3 x 5 @ 165lbs
–CU - 2 x 10, 1 x 13 all w/ 20lb DB
–OHS - 2 x 3 @ 65Kg, 1 x 3 @ 70Kg
–DB Row - 3 x 8 w/ 85lb DB
–Natural GHR - 3 x 5
MONDAY March 20, 2006
–Squat Snatch - 5 x 3 @ 50Kg
–Drop Snatch - 3 x 3 @ 40Kg
–Clean - 5 x 1 @ 97.5Kg
–BB Shoulder Press - 2 x 5 @ 135lbs, 1 x 5 @ 145lbs, 1 x 8 @ 135lbs
Beginning week 4 two day’s late, as I was away for the weekend, unable to train.
188lbs ~ 85Kg
WEDNESDAY March 22, 2006
–Snatch - 8 x 2 @ 65Kg
–Front Squat - 3 @ 100Kg, 3 @ 110Kg, 3 @ 120Kg
FRIDAY March 24, 2006
–Hang Clean - 5 x 3 @ 90Kg
–Jerk - 4 x 2 @ 95Kg
–Incline DB Press - 3 x 8 @ 75lb DB
MONDAY March 27, 2006
–Clean - 120kg
–Clean - 5 x 1 @ 100Kg
–Bench - 3 x 3 @ 225lbs
187lbs - 85Kg BW
MONDAY April 3, 2006
–Snatch - 8 x 2 @ 67.5 Kg
–Front Squat - 3 x 5 @ 60Kg w/ #1’s
–CU’s - 3 x 5 w/ 50lb DB
–SL B/E - 3 x 8
–Stiff Leg Sit Ups - 3 x 10 w/ 40lb DB