To Powerlift or Olympic Lift, that is the question?

Scuba Ste

Right so a new log to keep track of the weightlifting training ive been doing since the start of the year. Ive spent the better part of a year training like a powerlifter, had intended to compete but injuries and sickness laid me low. A weightlifting club started in college which has gone well so far, so i hope to get decent enough to compete some time this year.



So far its lots of skill work while we wait for decent equipment.

Wednesday

Lots of overhead squats, hang snatches, drop snatches, jerk dips with just the bar.

Squats
Worked up to 80kg 5x3

Horrible, horrible stretches.

Not too much there, only back from hollyers and a bit jet lagged so kept it handy. Should do more today.

Scuba Ste

Friday 16/4/10

Mobility Warm up

OH Squat
Worked up to 40 for some triples

Drop Snatch
Up to 40 again

Hang Snatch
30kg 5x3

Back Squat
Up to 110x3

Nice enough session today. Wrist got a bit sore and the drop snatches were a bit heavy at 40 but everything else was good.

Some upper body tomorrow.

Scuba Ste

Sunday 18/4/10

Bench
60kg 2x5

Seated Row
73kg 3x8

WG Pull ups
5,4,4.

First time benching in a while, not too hard, same for the rows. Havent done pull ups in a long time, not too bad today. Was in rush so that was all.

Scuba Ste

Monday 19/4/10

Mobility work

Squats
OH 20kg 2x5
Back 40kg 1x5
60kg 1x5
80kg 1x2
100kg 3x5

GM
20kg 1x10
30kg 1x8
40kg 3x10

Stretching eugh!

Lots of chatting. Took about 2 hours, was mostly chatting, should probably have done some front squats too.

Have done 120kg 3x5 low bar so Id like to work up to that oly style and get a 2xBW squat eventually. Havent done GM's in while so it was light.

Scuba Ste

Wednesday 21/4/10

Mobility warm up

OH Squats
20kg 3x5

Drop Snatch
20kg 1x3
30kg 4x3

Hang snatch
20kg 2x3
30kg 3x3
40kg lots x0

Squat
110kg 3x3

OH Press
30kg 3x5
40kg 1x4

Bit dissapointed with the hang snatches 40kg was too much, lost it forward then backward then forward etc. 30 was easy, shouldve gone to 35. Im letting the bar get away from me too much.

Not having bumpers is a pain, were really crying out for equipment now, when theyll come is anyones guess.

The rest was fine.

Scuba Ste

Friday 23/4/10

Mobility Warm up
Squat Jumps
Wrist Mobility
Elbow Mobility
Shoulder Swings
Leg Swings
Ankle Mobility

OH Squat
30kg 3x3

Jerk Work
Lots of sets of dips, catches, splits and other stuff with the bar.

Front Squat
40kg 1x3
60kg 1x3
80kg 3x3

Lots of stretching

Then I had my glutes checked and turns out i have a lazy ass, more rehab to add to the list.

Jerks getting better, felt more stable today.

Front squats were ok, more to come.

Scuba Ste

Monday 26/4/10

Glute activation warm up

Squat
20kg 1x8 OH
30kg 1x8 OH
40kg 1x5
60kg 1x3
80kg 1x3
100kg 1x2
110kg 3x5

Prone trap raise
2kg 6x8

Bench
20kg 1x10
30kg 1x8
40kg 1x5
50kg 1x3
60kg 1x2
70kg 3x5

Row
20kg 1x8
40kg 1x5
50kg 1x3
60kg 1x2
70kg 3x4

Face pull
3x12

Preacher Curls with Seated Fench press
25kg 3x8
10kg Db 3x10

Single arm Cable Punch
3x8

Gym was boiling and packed.

Happy with the bench, didnt think i had it, havent benched much lately.

Trap raise was too light. Punch thing is not great Ill try dumbells instead I think, was told today to do them at 120 degree angle, Ill try that too.

Squats were fine, slowly but surely.

Scuba Ste

Tuesday 27/4/10

Mobility warm up

OH sqauts
20kg 2x5
30kg 4x3

Drop Snatch
30kg 3x3

Hang Snatch
30kg 5x3

Few jerks with the bar

Front squat
50kg 1x3

Did f all tonight. No Harry = lots of chatting and not much work.

Tried to keep the bar in closer on snatches, some felt ok some not. My left arm was dropping a bit, might have been a bit tight from benching last night, left pec feels tight.

Scuba Ste

Friday 30/4/10

Lunchtime Oly club

Quick mobility warm up

OH Squat
20kg 2x5
30kg 2x3

Drop snatch
30kg x few triples

Hang Snatch
20kg x few sets
30kg x few triples
35kg 4x3 maybe

Really quick today, got in half an hour late just did some hang snatches which is what i wanted anyway, trying to increase the weight week on week.

did a bit of stretching too. Only had an a hour.

Evening or night of the doubles

Glute Activation

Squat
20kg 1x8
30kg 1x8
40kg 1x5
60kg 1x3
80kg 1x2
100kg 1x1
115kg 1x1
130kg 1x2

Prone trap raise
3kg 5x8

Shoulder activation

Bench

20kg 1x8
30kg 1x8
40kg 1x5
50kg 1x2
60kg 1x2
70kg 1x1
80kg 1x2

Inverted Row
3x10

Ab Pulldown
75lbs 3x10

Pull ups
3x4

Curls
30kg 1x8,6,5

BB Lying French press
25kg 3x10

Scap dips with 40kg BB Scap Press
3x10

Hmm only intended on squatting and benching but ended up doing this, shoulda done some GM's or something.

Felt my lower back strain on the bench so pulldowns were just to stretch me out a bit, they were fairly light but I should actually do some ab work and lower back work.

Happy enough with the squat and bench, I think they're PR's, might have done 130x3 for low bar squats before. Plan is 2xBW (140kg) soon enough, oh yeah. I'd like to bench 100 at some point this year, but I'll see how the weightlifting goes.

Scuba Ste

Sunday 2/4/10

Glute activation

OH Squat
20kg 2x5
30kg 1x5
40kg 2x5

Drop Snatch
20kg 1x5
30kg 1x3
40kg 3x3

Snatch
20kg 1x3
25kg 1x3
30kg 1x3
35kg 1x3

Jerk Work with the bar-Dips, Catches, 2 sets each

Jerks
20kg 1x5
25kg 1x3
30kg 3x3

Chins
3x8
Few kipping=1 + a few swinging wildly followed by embarrassed walk to stretching area

Lotsa foam rolling and stretching.

Decent enough this morning, over 2 hours in there.

Nothing really hard, second set of drops were ropey but everything else was handy. Lack of bumpers stopped me really, not being able to drop the bar I didnt want to go to 40 on the snatches. I'd say id easily get a single.

Jerks coming along ok.

Scuba Ste

Thursday 6/5/10

Squat
OH 20kg 2x5
40kg 1x5
60kg 1x3
80kg 1x2
100kg 2x1
110kg 5x5

Prone Trap Raise with Incline Serratus press
4kg 5x6 with 16kg 4x8

Chins
3x8

DB rows
17.5kg 1x8
20kg 3x8

Lack of time this week means not much done

Lower traps seem to be getting stronger 4kg in the physios a few weeks back was too heavy. Serratus work was fine, I could give 20kg a go.

Went 5x5 for squats, had me sweating buckets, last set was actually easier than 3/4. Form was a little suspect for the first 2 sets, tried to fly through them too quickly.

Haven't made it to weightlifting this week either, not sure if it's going to go ahead through the summer.

Have to bench sometime this week. And oly lift.

Scuba Ste

Saturday 8/4/10

Front Squat
70kg 3x5

Shoulder Activation

Prone Trap Raise with Incline Single Arm Shoulder Raise (this)

4kg 5x8 with 20kg 4x8

Bench
20kg 1x8
30kg 1x8
40kg 1x5
50kg 1x3
60kg 1x2
65kg 1x1
72.5kg 3x5

BB Row
20kg 1x8
30kg 1x5
40kg 1x5
50kg 1x3
60kg 1x2
70kg 3x5

OARow
20kg 1x8
27.5kg 3x8

Sin e

Kinda rushed it. Front squats were easy peasy.

Bench was ok, kinda strained my back though, right side kinda between lower and mid back. Bit sore yesterday and today. Maybe too much arch??

Rows are still crap, one arm rows are weaker on the right side but I'm not sure if that had to do with straining it, weird.

Feck all oly lifting, not sure what the story is with the club tbh now the semester is over.

Scuba Ste

Wednesday 19/5/10

Did some snatches up to 35 for a triple. Easy peasy.

It's exam week so I'm not too pushed.

Scuba Ste

Sunday 23/5/10

Glute Activation

Cleans
up to 40kg 1x3

Deadlift
120kg 2x1
140kg 1x0
100kg 1x10

Shoulder Activation

Seated Db Press
17.5kg 2x6
setted with
Pullups
3x5

Seated Hammer Curls
16kg 8,6,6
setted with
Plate Extensions
20kg 3x10

Grip failed on the deadlift, first time deadlifting in a while so not unexpected. Loads more in the legs. Back is fried now.

Some goals: By end of the year I'd like to squat 160, bench 100 and deadlift 180.

Exams finish Thursday. The weightlifting club should be up and running again and hopefully we'll have some bumpers and platforms to push on with.

Scuba Ste

Friday 28/5/10

Glute Activation

Squat
20kg OH 1x8
40kg 1x5
60kg 1x3
80kg 1x2
100kg 1x2
120kg 2x2
100kg 1x5

Shoulder Activation

Lat Pulldown Holds
10s 2x5

Pull ups
5,6,6
setted with
Db Seated OH Press
17.5kg 3x6

T-Bar Row
25kg 1x15,1x10

Lying Db Tri Ext
16kg 1x5
12.5kg 2x8 standing
setted with
Hammer Curls
16kg 2x8,1x6

First time squatting in about 2-3 weeks, kinda rough.

Trying to work on lower trap activation stuff or something like that anyway. Pullups were good, forgot to do 6 in the first set, pressing felt good.

Arms are all kindsa fun, left tri is a whole lot stronger than the right and i think bigger but the right arm is bigger overall.

Hopefully the oly club starts back soon that might be the last time in my current gym.

Scuba Ste

Sunday 30/5/10

Glute Activation

Squat
100kg 5x5

Shoulder Activation

Prone Y's with Scap Pushups
2.5kg 3x6 with 3x8

Cg Bench
50kg 5x5

Seated Row
Plate 11 3x6

Farmers Walk
27kg 2 "Laps"

Squats were hard enough 5 sets is no fun.

My grip is sh1te.

I need to sort out some sort of plan.

Scuba Ste

Wednesday 2/6/10

This morning
5 rounds of cindy, no time.

This afternoon
Front squat
60kg 1x5
70kg 2x5

Seated Db press
18kg 3x5

Pull ups
3x6

I Rows (feet on floor)
15, 10, 6

Hammer curls
16kg 3x5
with
Tri Ext
14kg 5, 3
12kg 6

Meh. Cindy is bollix, took about 10 mins I think.

Meh. Front squats were grand, press was ok-ish. Pull ups were not good, right bicep was fairly sore but I continued on with the other stuff and made myself more sore, not so clever.

Was in Ballymun council gym today, nice set up, steep enough though €7 a go. Have to find a new gym now. And some cash/job.