тяжелая атлетик&

b_mac · 06-03-2014 9:52pm

You ever have to make any dangerously close bails? My brain wouldn't let me get in the hole with a PB weight on my back without knowing I have a spotter behind me haha.

Thanks. I'm starting back training after nearly a year out( I was very very ill) and I am thinking of trying to go for 3 times a week. The BB road was a nightmare IMO, too many injuries and I could never make good gains in proper functional strength. Whats your diet like?

DylanJM · 07-03-2014 12:01pm

One or two. Usually though if I miss a squat I can just dump it off my back thanks to the bumper plates but I try and stick to attempting weights I have a very good chance of making.

Sorry to hear about the illness. If you're starting olympic weightlifting then 3 days a week is a good place to start. There's also a few beginner programs floating around on the net that you can follow if you don't have access to a coach or club. The same goes if your just strength training there's lots of choice out there in regards to programs. Good luck with your training, I imagine the DOMS will be woeful for the first couple of weeks

Diet is ok I guess. Lots of meat, eggs, butter, olive oil, nut butters, oats, potatoes, greek yogurt, fruit and veg. I aim for high protein and fat and try to keep carbs to under 200g a day (120-150g on off days). Supplement wise I use fish oil, a multi vit, creatine and beta alanine.

b_mac · 07-03-2014 8:37pm

What would you recommend to start back on after a long lay off?

DylanJM · 08-03-2014 8:21pm

It depends on what your goals are but if I was starting general strength training I'd do something like Starting Strength or Greyskull LP.

If you wanted to start olympic weightlifting then I'd look for a club or coach which would speed the learning process up considerably. If you don't have access to a coach then Glenn Pendlay's beginner program would be a good start.

http://www.pendlay.com/Pendlay-Beginner-Articles_ep_57-1.html

DylanJM · 10-03-2014 7:27pm

Today:

Snatch:

57kg 5x3

working on keeping the bar as close a possible from the hip to overhead.

Snatch Pull:

85kg 4x4

Paused Squat:

112 4x3

Chin Up:

+16kg 3x1

bw 8,6,4

Push Up:

8,6,4

Then I made a gobshíte of myself trying to rig up a box and band as a pseudo back extension bench/roman chair. Needless to say it didn't work and I went down like lead balloon while trying to untangle myself from the band.

DylanJM · 11-03-2014 6:53pm

Today:

Snatch:

Power Snatch + Snatch

52kg 2 x 1+1
57kg 2 x 1+1
60kg 2 x 1+1

Power Clean and Power Jerk:

75kg 5 x 1+1

Missed jerk on fourth set.

Row:

40kg 5 x 10

OH Tricep Extension:

10kg plate 5 x 10

Sit Ups:

5 x 10

DylanJM · 12-03-2014 7:18pm

Today:

Clean and Jerk:

75kg 5 x 3

Clean Pull:

107kg 4 x 4

Front Squat:

105kg 4 x 2

Lateral Raises:

2.5kg 4 x 15

Edwardius · 12-03-2014 11:23pm

FOUR? Who does FOUR?!

token · 13-03-2014 12:10am

Edwardius wrote: »

FOUR? Who does FOUR?!

Heretic! Burn him at the stake.

DylanJM · 13-03-2014 12:18pm

Didn't you hear?! 4x4 is the new 5x5.

In all seriousness it's what is written in here:

http://www.allthingsgym.com/4-week-quick-classic-weightlifting-program-spreadsheet/

DylanJM · 13-03-2014 7:09pm

Today:

Snatch:

hang above knee

60kg 5 x 2

Clean:

hang above knee

80kg 5 x 2

Snatch Balance:

50kg x 3
55kg x 3
60kg x 3
65kg x 3

Chin Up:

(1,2,3,4,5) x 2

w/ green band:
1 x 10
1 x 8

Push Up:

3 x 10

Sit Ups:

3 x 20

DylanJM · 15-03-2014 1:55pm

Today:

Snatch:

70kg 3 x 1

Still banging the bar outwards.

Clean and Jerk:

92kg 3 x 1

Front Squat:

130kg 1 x 1
120kg 1 x 2

DylanJM · 17-03-2014 7:04pm

Today:

Snatch:

60kg 5 x 2

Didn't think these were great but looking back on the videos they are starting to look like proper snatches, keeping the bar much closer on the way under.

Snatch Pull:

90kg 4 x 3

Pause Squat:

125kg 5 x 2

Doing these slightly different than how I've done them previously. Instead of going all the way down and sitting on my calves for the pause I am only going just past parallel and holding. Really have to focus on keeping tight and keeping the knees pushed out.

Chin Ups:

+5kg 5 x 3

Push Ups:

4 x 12

Sit Ups:

3 x 20

DylanJM · 17-03-2014 8:41pm

https://www.youtube.com/watch?v=5Yyqi4_V59U

DylanJM · 18-03-2014 6:34pm

Today:

Snatch:

power+full

57kg 2 x 1+1
60kg 2 x 1+1
65kg 1 x 1+1

Power Clean and Power Jerk:

80kg 3 x 1+1
85kg 2 x 1+1

Widened my stance a little and sat back a bit further in the start position. Hoping this will stop me getting pulled forward when the bar leaves the floor. Looks a whole lot prettier than my previous start position judging from the videos, back isn't over extended and shins are a bit more vertical.

DylanJM · 18-03-2014 6:44pm

Got this in the post this morning as well. Haven't dug in yet but it looks delightfully retro from the flick through.

DylanJM · 19-03-2014 7:39pm

Today:

Clean and Jerk:

80kg 5 x 2

Cleans didn't feel great but looking at the videos they weren't that bad. Jerks were fine.

Clean Pull:

117kg 4 x 3

Heavy

Front Squat:

112kg 4 x 2

Back Extensions:

3 x 12

Lateral Raises:

5kg plates 3 x 12

Plank:

3 x 60sec

in push up position

DylanJM · 20-03-2014 6:10pm

Today:

Snatch:

From hang

60kg 3 x 2
65kg 2 x 2

Getting better from the hang.

Clean:

hang+floor

80kg 3 x 1+1
85kg 2 x 1+1

Chin Up:

(2,4,6) x 3

Push Up:

4 x 12

Band Pull Aparts:

4 x 12

Pretty good session, didn't bother with the snatch balances as I don't think it's worth risking my wrist over.

DylanJM · 22-03-2014 4:27pm

Today:

Snatch:

Up to 75kg x 1

Looking much better, bar nowhere near as loopy as it used to be.

Clean and Jerk:

95kg x 1
100kg x 1

Front Squat:

140kg x 1
125kg 1 x 2

RDL:

90kg x 5
100kg x 5
110kg x 5 w/ straps

DylanJM · 22-03-2014 9:48pm

https://www.youtube.com/watch?v=a66FWnwA4Uw

DylanJM · 24-03-2014 5:44pm

Today:

Snatch:

65kg 1 x 1
70kg 2 x 1 missed one cos I was daydreaming but made it right after
72kg 2 x 1

Snatch Pull:

92kg 4 x 2

Pause Squat:

135kg 5 x 1

Chin Up:

+6kg 5 x 3

Bench:

40kg 4 x 12

abs:

3 x 25

My right scap started pinching on something this morning and has been at me all day. It seemed to happen when I stretched my arms over my head and no amount of anything would get it to go away. It feels like something is getting impinged under my scapula. It's not really painful just irritating and made it really difficult to get the bar to sit properly in the squats. Hopefully it'll go away by tomorrow.

DylanJM · 25-03-2014 6:01pm

Today:

Snatch:

Power+Full

60kg 1 x 1+1
65kg 1 x 1+1
67kg 1 x 1+1
70kg 2 x 1+1

The power wasn't great in the first set at 70kg but the second set was much better. I that's as much as I've ever powered before so I'm happy with that.

Power Clean and Power Jerk:

77kg 1 x 1
83kg 1 x 1
87kg 1 x 1
92kg 1 x 1 PB Power Jerk
100kg 1 x F jerk PB Power Clean

Happy with that. 92kg jerk was a bit sketchy but I'll take it. Happy with the 100kg as well, was the best clean of the lot. Psyched myself out of the jerk completely, started to think about splitting rather than powering and then just did a jerk drive. Stupid brain.

DylanJM · 25-03-2014 6:26pm

https://www.youtube.com/watch?v=q9aaVdYT-qs

DylanJM · 26-03-2014 6:59pm

Today:

Clean and Jerk:

85kg 1 x 1
90kg 2 x 1
95kg 2 x 1 failed both jerks

Clean Pull:

120kg 4 x 2

Front Squat:

130kg 5 x 1

Terrible session everything felt like a trillion bazillion kilos. Jerks were just plain bad. S'pose it's to be expected after the good day yesterday so just goona stop thinking about it and move on. Only two workouts left before taper week next week.

DylanJM · 27-03-2014 7:09pm

Today:

Snatch:

From hang atk

60kg 1 x 2
65kg 1 x 2
70kg x f,1,1,f

Both misses were just a tad out in front. The second single was an absolute beaut, best hang snatch I've done yet.

Clean:

From hang atk

80kg 1 x 2
85kg 1 x 2
92kg 3 x 1

Pretty good but still room for improvement. I get pulled forward quite a bit at the heavier weights.

Chin Up:

6 x 4

Bench:

45kg 4 x 12
70kg x 1
80kg x 1
87kg x lololol

MacGyvered myself some safeties from my gym ring straps for the attempt at 87 and just as well cos I got stapled, didn't even come off my chest.

Abz:

2 x 30

Glad I trained today. I was gonna give it a miss cos my back was being cranky but it didn't really bother me once I got going. Snatches were definitely the highlight of the sesh.

DylanJM · 29-03-2014 6:34pm

Today:

Snatch:

up to 77kg x 1
missed 80kg behind
missed 84kg out front
back down to 72kg for a double.

Clean and Jerk:

90kg x 1
97kg x 1
102kg x 1
97kg x 1

Front Squat:

145kg x 1

Last heavy workout, taper next week. Took a crack at 84kg after missing the 80 behind, missed it but should be there for the taking next Friday. Clean and jerks were fine, had to split quite deep on the 102 though. Will hopefully get at least 107 on Friday.

DylanJM · 31-03-2014 6:20pm

Today:

Snatch:

65kg 1 x 2
70kg 1 x 1
75kg 1 x 1

Clean and Jerk:

85kg 1 x 2
92kg 1 x 1
97kg 1 x 1

Front Squat:

110kg 1 x 2
120kg 1 x 2

Chin Up:

+7kg 5 x 3

Bench:

50kg 4 x 10

Band Pulls:

4 x 20

Abs:

4 x 30

A bit tired today and everything felt a bit heavy. Should be fresher by Friday.

DylanJM · 01-04-2014 6:05pm

Today:

Power Snatch:

55kg 5 x 1

Power Clean and Jerk:

75kg 5 x 1

Jerks were really sloppy

Clean Pull:

95kg 3 x 2

Meh, still a bit foggy. Just gonna have to trust the taper and hope to be sharper on Friday.

DylanJM · 02-04-2014 5:23pm

Today:

Rolling and stretching.

Worked through all the usual suspects and rolled my quads for the first time in about a year. The pain was atrocious. They felt pretty good afterwards though and it made going into the couch stretch after quite a bit easier.

Have decided just to rest up today and tomorrow rather than training. Will be popping up to ECB on Friday for testing.

DylanJM · 05-04-2014 4:35am

04/04/2014

Snatch:

70kg x 2
75kg x 1
78kg x 1
81kg x 1
85kg x 1 PB
88kg x f

Left it there. Looking at the video of the miss @ 88kg I should have tried it a couple more times. Tbh I was delighted with the 85 so I just left it.

Clean and Jerk:

90kg x 1
98kg x f jerk
104kg x f jerk
108kg x 1 PB
112kg 2 x f clean
112kg x f jerk locked out but lost forward on recovery
115kg x f clean
115kg 2 x f jerk
115kg 3 x f clean

A bit messy with the cleans today. The 108 was the only good lift of the lot. A lot of ugly cleans due to leaving the bar out in front during the pull under. Need to improve my pull from above the knee as I feel I am loosing power there. Start position got a bit messy near the end and they were more hail mary attempts then anything.

RDL:

100kg x 5
107kg x 5
115kg x 5

Pretty good day. Best day of snatching in a long time. The immediate focus for the next training cycle will be on developing my pull and my posterior chain as I think this is my biggest weakness. I also need to choose my attempts better and stop making stupid jumps in weight. If I had of plane my attempts better (i.e. make a snatch @ 88kg) I may have got the 200kg total but what's done is done. Time to look ahead to the next training cycle.

Thanks go out to Edwardius and everyone else in ECB for being sound!

DylanJM · 05-04-2014 1:20pm

Best lifts from yesterday.

https://www.youtube.com/watch?v=3P6fRL9jNZY

DylanJM · 07-04-2014 6:15pm

Today:

OHS:

bar 5 x 5

Just did this to keep mobility ticking over until next week. Worked grip in closer on each set. Used flat shoes instead of weightlifting shoes.

Chin up:

8 x 3

Bench:

55kg 4 x 10

Band Pulls:

4 x 20

Single Arm Row:

16kg 4 x 12 e/s

French Press:

20kg 4 x 12

I'm only gonna train twice this week, today and Thursday. Just light upper body stuff and maybe some RDL's on Thursday. I'm gonna run the same 4 week program again from next Monday. I haven't really got the attention span to do anything much longer tbh and I quite enjoyed the last four weeks so may as well run it again. Will make a few tweaks to it to focus on weaknesses.

DylanJM · 10-04-2014 8:13pm

Today:

OHS:

bar 5 x 5

In flat shoes and worked grip in on each set. Can bang out a few good ones with pinkys on the rings but that's about the limit at the minute.

Chin Up:

5,4,4,4

I think I'll change back to pull ups. Feels like the gunz are doing most of the work.

Bench:

60kg 4x8

Band Pulls:

4 x 20

Cannot wait to get back to training next week. I get so lazy when I'm not training. I've been eating copious amounts of shíte food, not stretching and getting feck all sleep. Roll on next Monday!

DylanJM · 14-04-2014 5:26pm

Today:

Snatch:

60kg 5 x 3

Took a couple of sets to get back into the swing of things.

Snatch Pull:

90kg 4 x 4

Probably a tad to heavy. May have been better at 80 or 85.

Pause Squat:

112kg 4 x 3

Chin Up:

4x5

Plank:

+10kg 4 x 30 sec

DylanJM · 15-04-2014 6:58pm

Today:

Power Snatch + Snatch:

57kg 2 x 1+1
62kg 2 x 1+1
65kg 2 x 1+1

Good up until the two sets at 65kg, which were just a bit weird.

Power Clean and Pause Jerk:

77kg 5 x 1+1

Pause jerks felt good. Doing these in order to reinforce keeping knees pushed out and staying tight during the dip.

Bench:

65kg 4 x 6

Upper body strength is terrible

Band Pulls:

4 x 20

DylanJM · 16-04-2014 6:13pm

Today:

Clean and Jerk:

77kg 5 x 3

Reps on both.

Goddamn heat! Lost about 10kg of water weight during these. Missed the third jerk on set three 'cos of heat stroke or something.

Clean Pull:

115kg 4 x 4

Tough. Thought they might have been too heavy but they looked ok on video. Last set was probably the best.

Front Squat:

102kg 4 x 3

Taking the percentages from a 135kg max in order to reduce the amount of squatting work. Once my classical lifts make it to a sensible ratio of my squats I'll look into moving that number up.

Row:

70kg 4 x 6

DylanJM · 17-04-2014 6:32pm

Today:

Hang Snatch:

ATK

65kg 5 x 2

Meh a bit crappy. A tad slack throughout the pull.

Cleans:

hang + floor

82kg 5 x 1+1

Again, not the greatest.

Snatch Grip Press:

30kg x 6
32kg x 6
37kg x 6
40kg x 6
30kg x 10

Chin Up:

6,5,5,4

Band Pulls:

4 x 20

DylanJM · 19-04-2014 5:19pm

Today:

Snatch:

60 x 2
65 x 2
70 x 2
72 3 x 1

Clean and Jerk:

70 x 2
80 x 2
85 x 2
90 x 2
95 x 1
100 1 x 2 PB

Was meant to be 95 for three singles but the 95 was easy enough so bumped it up to 100 for second set. That was easy enough so went for the double and got it. Jerks are feeling easier than cleans at the minute, never thought I'd ever say that.

Clean Deads:

120 3 x 5

Hooked first set, strapped the rest.

Front Squat:

130 x 1
115 1 x 2

tough

DylanJM · 19-04-2014 7:10pm

https://www.youtube.com/watch?v=5OSlS43nn4w

DylanJM · 21-04-2014 6:22pm

Today:

Snatch:

65kg 5 x 2

Felt light enough. Some were a bit messy from lack of concentration.

Snatch Pull:

95kg 4 x 3

Pause Squat:

125kg 5 x 2

Chin Up:

7,5,5,4

Felt a bit sick earlier on today with an upset stomach so happy enough just to train at all. Squats felt quite heavy towards the tail end of the session.

DylanJM · 22-04-2014 7:05pm

Today:

Snatch:

Pull+Snatch

60kg 2 x 1+1
65kg 2 x 1+1
70kg 1 x 1+1

Missed the snatch on 70kg the first time but got it on the second attempt.
Snatches weren't great today, start position felt a bit off.

Power Clean and Pause Jerk:

82kg 3 x 1+1
90kg 2 x 1+1

Pause jerks are an awesome exercise! Really like them.

Bench Press:

70kg 4 x 6

DylanJM · 23-04-2014 6:51pm

Today:

Clean and Jerk:

85kg 5 x 2+2

Somewhat fatigued today, no misses though.

Clean Pull:

125kg 2 x 3
110kg 2 x 3

Dropped the weight for the last two sets because my hips were starting to rise a bit early.

Front Squat:

110kg 4 x 2

Rows:

80kg 4 x 6

DylanJM · 24-04-2014 7:24pm

Today:

Hang Snatch:

65kg 3 x 2
70kg 2 x 2

Happy with that. Only ever done 70 for a single before so two doubles with 70 is good.

Clean:

Hang + Floor

82kg 3 x 1+1
90kg 2 x 1+1

The two sets at 90 weren't the greatest.

Snatch Grip Press:

30 x 6
35 x 6
40 x 6
45 x 6

Chin Ups:

8,5,5

DylanJM · 24-04-2014 9:57pm

https://www.youtube.com/watch?v=dwD60I1_Omc

DylanJM · 26-04-2014 1:44pm

Today:

Snatch:

60kg 1 x 2
65kg 1 x 1
70kg 1 x 2
72kg 1 x 1
77kg 1 x 1
80kg 1 x press out

Snatches didn't feel great today, was lacking a finish to my pull.

Clean and Jerk:

80kg 1 x 2+1
85kg 1 x 2+1
90kg 1 x 2+1
97kg 1 x 1+1
102kg 1 x 1+1 sloppy

Again, didn't feel great today.

Clean Deadlift:

130kg x 3
120kg 3 x 3

Front Squat:

130kg x 1
120kg 1 x 2

DylanJM · 28-04-2014 7:04pm

Today:

Snatch:

72kg 2 x 1
75kg 3 x 1

Sn Pull:

90kg 4 x 3

Pause Squat:

135kg 3 x 1
140kg 1 x 1
145kg 1 x 1

Chins:

1 x 9

DylanJM · 29-04-2014 7:05pm

Today:

Snatch:

Pull+Snatch

65kg 1 x 1+1
70kg 2 x 1+1
72kg 1 x 1+1
75kg 1 x 1+1

Power Clean + Pause Jerk:

82kg 1 x 1+1
90kg 1 x 1+1
92kg 1 x 1+1 not power, got absolutely crushed by it
80kg 2 x 1+1

Bench:

75kg x 3
77kg x 3
80kg x 3

Fatigue starting to build up. Thankfully, I've only got a few more sessions until the taper. I was feeling this way at the same point of this program the last time I did it so I'm not gonna start worrying about anything just yet.

DylanJM · 30-04-2014 6:19pm

Today:

Clean and Jerk:

90kg 2 x 1
92kg 2 x 1
95kg 1 x 1

Clean Pull:

120kg 4 x 2

Front Squat:

120kg 5 x 1

Row:

50kg 2 x 10
60kg 2 x 10

DylanJM · 01-05-2014 6:43pm

Today:

Snatch:

From hang ATK

65kg x 2
70kg x 2
72kg 2 x 1
75kg 1 x 1
77kg 1 x F

Pretty happy with those. Looking at the videos I am jumping forward very slightly so that is something I will have to fix. It doesn't happen as much when lifting from the floor.

Clean:

From hang ATK:

82kg x 2
90kg x 2
95kg 3 x 1

I'm not great from the hang in the clean but I was happy enough with these.

DylanJM · 03-05-2014 4:28pm

Today:

Snatch:

70kg x 1
72kg x 1
75kg x 1
77kg x 1
80kg x 1
82kg x 1
87kg x f
70kg x 4 missed the 5th rep

Took a crack at 87 just to see how it felt. Should get it during testing next Friday. The single at 82kg was solid. I was meant to do a double at 77kg after the heaviest set but the miss put me off so stripped it down to 70 and just kept going after the second rep, shame I missed the last rep.

Clean and Jerk:

80kg 1 x 2
90kg 1 x 1
95kg 1 x 1
100kg 1 x 1
105kg 1 x f jerk.

Feeling a bit fatigued after the snatches. 100 was solid but got crushed on the clean on 105 and missed the bounce. Looking for 110kg during next Friday's testing.

Clean Deadlift:

120kg 3 x 3

Front Squat:

110kg x 1
120kg x 1
130kg x 1
120kg x 2

Taper next week, Monday will be the last heavyish workout.

тяжелая атлетик&

Comments