Chronicles Of A GoLifter

Thai Boxer

I've decided to keep a log of my training to ensure I am continually making progress. Hopefully it will enable me to analyse my methods and identify areas I need to pay more attention to.

I have been weightlifting for just over six months and previous to that I trained spradically for a few years doing bodybuilding and powerlifting style workouts.

Some of my current stats, for posterity...

Bodyweight: Approx. 72kg
Snatch: 90kg
Clean and Jerk: 100kg
Back Squat: 135kg x 3
Front Squat: 120kg

I am not sure of my strength in pressing movements simply because I dont do alot of them but it is something I want to improve alot.

I am due to start a new programme tomorrow. It is specifically for weightlifting however I would like to adapt it or add to it to involve more pressing. I would also like to get up to around 80kg bodyweight, I'm not sure how conducive this type of routine is to getting bigger, but we'll see!

Thanks for reading.

Thai Boxer

Tuesday's training

Power snatch from hang:
70kg 5x5

Back Squat:
120kg x 10
110kg x 5
110kg x 10

Push Press:
60kg 3 x 10

Snatch Deadlift:
90kg x 10

Single leg squats:
BW x 5

Found this quite tough tonight. Hasn't been an awful lot of volume in my training recently so the 10's were particularily hard.

Thai Boxer

Wednesday 06/02/12

Back Squats:
110kg 3 x 10

Push Press:
55kg 3 x 10

Snatch:
60kg 3 x 5

Bent Rows:
80kg 3 x 10

Doesn't look like much written down like that. Very sore now, not sure I will train later.

Thai Boxer

Thursday 07/02/12

Power Cleans From Thigh@
80kg 5 x 5

Clean Deadlifts:
120kg 2 x 10
130kg x 10

Pullups:
BW 3 x 10

Bent Rows:
80kg x 10
60kg 2 x 10

This session is a little easier on the legs and I was grateful of it today, they really needed rested.

Thai Boxer

Snatch:
75kg 8 x 1

Clean and Jerk:
80kg 12 x 1

Front Squats:
100kg x 2

A slight injury I've been carrying for a while seems to have gotten worse this week and really affected my snatches tonight, I'll need to do something about it next week.

Thai Boxer

Monday 11/02/13

Power Snatch from Hang:
75kg x 5
70kg 2 x 5

Back Squat:
122.5kg x 10
115kg x 10
115kg x 3 with pause at the bottom

Push Press:
60kg 5 x 6

Snatch Deadlift:
100kg x 10

Thai Boxer

Tuesday 12/02/13

Back Squat:
115kg 3 x 10

Snatch:
70kg 5 x 5

Bent Rows:
70kg 3 x 10

Thai Boxer

Thursday 14/02/13

Power Clean from Hang:
85kg 5 x 3

Deadlift:
130kg x 10

Ring Pullups:
BW 2 x 10

Bent Rows:
70kg 3 x 5

Muscle Snatch:
50kg 3 x 3

Thai Boxer

Saturday 16/02/13

Snatch:
80kg 12 x 1

Clean and Jerk:
90kg 8 x 1
95kg 4 x 1

Thai Boxer

Monday 18/02/13

Power Snatch from Hang:
84kg x 1
80kg 4 x 3...ish

Back Squats:
125kg x 6 (So heavy, wanted 10, will try again tonight)

Push Press:
60kg 3 x 8

Snatch Deadlift:
110kg 3 x 10

Thai Boxer

Wednesday 20/02/13

Back Squat:
125kg x 8
110kg x 5

Push Press:
60kg 3 x 8

Snatch:
Up to 90kg (fail)

Thai Boxer

Thursday 21/02/13

Power Clean from Hang:
90kg 3 x 5
100kg 2 x 2

Deadlift:
130kg x 10
135kg 2 x 10

Pullups:
15kg x 10, 8, 8

Rows:
80kg 3 x 10

Thai Boxer

Friday 22/02/13

Snatch:
82kg x 12

Saturday 23/02/13

Clean and Jerk:
90kg a few
95kg a few more

Thai Boxer

Monday 25/02/13

Power Snatch from Knee:
80kg 3 x 3

Back Squat:
130kg x 4 (5th with help from spotter, 4 is a pb anyway i think)
125kg x 5
120kg x 5

Push Press:
70kg 3 x 4

Bent Rows:
80kg x 10
90kg 4 x 10

Thai Boxer

Thursday 28/02/13

Muscle Snatch:
50kg 3 x 5

Snatch Deadlift:
120kg 2 x 5

Back Squat:
120kg 3 x 5

Thai Boxer

Friday 01/03/13

Muscle Snatch:
50kg 3 x 5

Power Clean from Knee:
90kg x 3
95kg x 1

Deadlift:
140kg x 5
150kg x 5
140kg 3 x 5

Clean Shrugs:
100kg 4x5
120kg x 3

Thai Boxer

Saturday 02/03/13

Snatch:
80kg 4x 1
85kg fail

Feeling very weak and slow on Saturday. I dropped the 85kg on my back because I didn't lock my arms. Called it a day after that.

Thai Boxer

Monday 04/03/13

Power Snatch from Knee:
80kg 3 x 3

Power Clean and 3 Jerks:
80kg x 1
90kg x 3

Back Squat:
130kg x 5
120kg x 5
120kg x 5

Push Press:
70kg 2 x 5
70kg x 3

Bent Rows:
90kg 3 x 5

Thai Boxer

Tuesday 05/03/13

Muscle Snatch:
55kg 3 x 5

Snatch Deadlift:
120kg 3 x 5

Back Squat:
125kg x 5
120kg 2 x 5

Push Press:
70kg 2 x 5, 3

Bent Rows:
90kg 3 x 5

Thai Boxer

Wednesday 06/03/13

Muscle Snatch:
55kg 3 x 5

Power Clean from Knee:
90kg few sets, may have had a go at 95, can't remember

Deadlift:
140kg x 5
150kg 2 x 5

Thai Boxer

Friday 08/03/13

Went to a different gym so there was no snatching, just arsed about a little bit.

Front Squats:
100kg 3 x 5 Actually I have no idea what weight it was because i think the bar was light

Dumbbell Press
Lat Pulldowns
Dumbbell Shoulder Press
Pec Dec

I had actually been thinking of taking a break from weightlifting but I couldn't go back to that kind of training, I was so bored.

Thai Boxer

Monday 11/03/13

Power Snatch from Knee:
85kg 3 x 3 Got maybe half of these as true power snatches

Power Clean and Jerks:
90kg x 3 I am pretty awful at this

Back Squat:
130kg x 1 Nope...will try again later

Push Press:
70kg 5,4,5

Rows:
90kg 5 x 5

Thai Boxer

Tuesday 12/03/13

Muscle Snatch:
60kg 3 x 5

Snatch Pulls:
90kg 3 x 5

Power Clean and Jerk:
Up to 100 x 1

Push Press:
70kg 3 x 5

Thai Boxer

Wednesday 13/03/13

Muscle Snatch:
60kg x 5
55kg 2 x 5

Deadlift:
150kg 5 x 5

Thai Boxer

Thursday 14/03/13

Snatch:
80kg x 1
85kg x 1
90kg x 1

Clean and Jerk:
90kg x 2
95kg x 1
100kg x 1

Front Squats:
100kg x 1
95kg 3 x 2

Had a few close attempts at 95kg in the snatch. Confident I will have hit it by the Ulster Open at the end of next month. Will anyone here be competing at it?

Thai Boxer

Monday 18/03/13

1 Power Snatch 1 Squat Snatch:
Up to 85kg. Fail at 90kg

Power Clean and Jerk:
90kg 2 x 3

Deadlift:
160kg x 3
150kg 2 x 3

Back Squat:
130kg x 3
130kg x 2
120kg x 3

Thai Boxer

Tuesday 19/03/13

Jerks:
90kg 3 x 3

Back Squats:
120kg 3 x 3

Push Press:
75kg 3 x 3

Military Press:
50kg 4 x 3

Bent Rows:
90kg 3 x 5

Thai Boxer

Wednesday 21/03/13

Snatch:
80kg x 1
3 failed attempts at 85. Started getting pain in my leg again during these, I thought it had gone as I was more or less pain free last week. Will find some stretches and roll it a good bit tomorrow.

Snatch Pulls:
100kg 3 x 3
I think I am getting good height on these, feel like it's high enough to get under but I don't know if I would be able to. I've a feeling the pull might be a bit different to that of my actual snatches. I will film my training tomorrow so I can have a look and possibly upload some videos here.

Pullups:
20kg 3 x 5

Edwardius

Man, you should be snatching way north of 100 with those hang-power numbers. Where are you missing the full snatches?

Thai Boxer

In the catch. At heavy weights, of the fails, I probably miss about 50% out the front and 50% out the back.

I didn't get to train today because of the snow so no videos but I'll get a few up next week, one of each major lift.

Thai Boxer

Monday 25/03/13

1 Power Snatch 1 Squat Snatch:
80kg

Power Clean and Jerk:
90kg x 3

Back Squat:
130kg x 3
135kg x 3
130kg x 3

Rows:
95kg 2 x 5

Push Press:
75kg 2 x 3

Deadlift:
160kg 2,3,3

Thai Boxer

Tuesday 26/03/13

Snatch:
80kg x 1
85kg x 1
90kg x 1
93kg fail. Losing them in the catch again. Wasn't feeling strong today so I'm happy I got as far as I did.

Clean and Jerk:
90kg x 2
95kg x 1
100kg x 1 Failed the jerk

Military Press:
50kg x 3
55kg x 2
50kg x 5

Thai Boxer

Trained on Wednesday, not worth mentioning though.

Friday 29/03/13

Front Squats:
110kg 4 x 2

Military Press:
50kg 3,3,3,5

Clean and Jerk:
60kg for a few

Thai Boxer

Monday 01/04/13

Snatch:
90kg x 1

Clean and Jerk:
95kg

Clean:
100kg x 1
105kg x 1

Thai Boxer

Tuesday 02/04/13

Snatch:
85kg x 1
90kg fail

Clean and Jerk:
90kg

Back Squat:
130kg x 2

Thai Boxer

Wednesday 03/04/13

Snatch:
Up to 85kg x 1

Clean and Jerk:
90kg

Thai Boxer

Thursday 04/04/13

Snatch:
90kg x 1
93kg fail x 10

Clean and Jerk:
100kg x 1

Rows:
95kg 5 x 3

Deadlift:
160kg x 4

I've been a bit too casual with training the last couple of weeks and also introducing some new folks to the lifts so haven't stuck to a routine. Next week I'll get back on the wagon and get some squats did.

Edwardius

Thai Boxer wrote: »

fail x 10

Was that an "I'm not leaving until I've done this... Damnit, I have to leave" moment?!

Pug160

Bit of a knob question here, but would you say doing all those different types of lifts is much more beneficial for an athlete than simple powerlifting? Notice you're a Thai boxer, so let's say good for Thai boxers, boxers, judo guys etc.

Thai Boxer

I was training with someone else so I just snatched with him until we were ready to move on. If I'm fairly close to hitting a weight in the snatch I'll stick at it for a few attempts. I was getting the 93kg over my head every time but just could not stand up with it. If my attempts are getting sloppier or I'm messing up pulls I'll just move on.

In a word, yes. I squat, deadlift and press so I suppose it's not too far from powerlifting. I think the explosive extension of the hips and knees in the snatch and clean is beneficial to thai boxers at least. Having said that, the hardest kicks I ever felt came from a guy that did not lift at all.

Thai Boxer

Monday 08/04/13

Back Squat:
120kg x 2
130kg x 1
140kg x 1
135kg x 2
130kg x 2

Power Snatch:
70kg, 80kg, 85kg, 80kg x 2

Clean and Jerk:
90kg x 1
95kg x 1
100kg x 1

Clean Pulls:
120kg 5 x 3

Military Press:
40kg x 10

Thai Boxer

Tuesday 09/04/13

Power Clean and Power Jerk:
Up to 95kg x 1


Wednesday 10/04/13

Power Snatch:
80kg x 1

Power Clean and Jerk:
90kg x 1

Snatch Pulls:
90kg x 3

Front Squats:
100kg 3 x 2

Pullups:
20kg x 5
25 kg x 5,4

Thai Boxer

Thursday 11/04/13

Snatch:
Up to 80kg

Clean and Jerk:
Up to 90kg


Friday 12/04/13

Front Squat:
110kg 5 x 2

Bench Press:
60kg 5 x 5

DB Shoulder Press
Rows
Cable Rows
Pushdowns
Preacher Curls

Thai Boxer

Monday 15/04/13

Power Snatch:
80kg x 1
85kg x 1
90kg fail
80kg x 3

Clean and Jerk:
90kg x 1
95kg x 1
100kg x 1

Back Squat:
120kg x 3
130kg x 2
140kg x 1

Clean Pulls:
130kg 3 x 3

Thai Boxer

Tuesday 16/04/13

Power Clean and Power Jerk:
90kg x 1
95kg x 1
100kg power clean

Front Squat:
100kg x 2
110kg x 2
115kg x 1

Snatch Drops:
40kg x 3
50kg x 3
60kg x 2

****ing terrifying.

Push Press:
70kg x 3
75kg x 2

Thai Boxer

Wednesday 17/04/13

Power Snatch:
80kg x 1
85kg 2 x 1
80kg x 2

Power Clean and Power Jerk:
90kg x 1
95kg x 1

Snatch Pull:
90kg x 3
100kg x 3
110kg x 1

Pullups:
30kg 3 x 3

Thai Boxer

Thursday 18/04/13

Snatch:

80kg x 1
85kg x 1
90kg fail x 3

Clean and Jerk:
80kg 3 x 2

Thai Boxer

I completely forgot about maintaining this log the last week.
Mondays training consisted of going to max on snatch, clean and jerk and front squat.
Tuesday was heavy snatch drops and pulls.
Thursday was snatch and clean and jerk at 70%, very brief session.

The Ulster open was on Saturday and my snatch attempts were 85, 90, 95 losing the 95 out the back.
Clean and Jerk went 95, 100, 105 again missing my third attempt. Nothing special from me, they are lifts i can hit fairly regularly in the gym anyway. I hope to get the 95 and 105 up this week if I'm feeling good.

Edwardius

Thai Boxer wrote: »

I completely forgot about maintaining this log the last week.
Mondays training consisted of going to max on snatch, clean and jerk and front squat.
Tuesday was heavy snatch drops and pulls.
Thursday was snatch and clean and jerk at 70%, very brief session.

The Ulster open was on Saturday and my snatch attempts were 85, 90, 95 losing the 95 out the back.
Clean and Jerk went 95, 100, 105 again missing my third attempt. Nothing special from me, they are lifts i can hit fairly regularly in the gym anyway. I hope to get the 95 and 105 up this week if I'm feeling good.

are you gonna do the seniors?

Thai Boxer

I probably will, I really enjoyed the two competitions I've done so far.

The programme I have been on for the past few months has not worked too well for me so I'm going to try something different. I think I would benefit from multiple short cycles on the squat rather than one long cycle spanning 12 weeks, in the latter phases of the programme my squat was more or less stagnant.

There are a few issues I want to address in the next routine:

First pull in the snatch is very slow.
Squat strength in general is poor.
Overhead strength is severely lacking.
Bodyweight is too low. I weighecd in at 72.9kg. Too light for 6ft.

I'll probably just have a bit of fun in the gym this week and then knuckle down for the Seniors which is only 6 weeks away.

Thai Boxer

Monday 29/04/13

Snatch:
80kg x 1
90kg x 1
95kg fail x 3 or 4

Clean:
107kg PB

More Snatches:
Up to 95 kg, stood up with it, mostly...kinda


Tuesday 30/04/13

Muscle Snatch:
50kg
Power Clean:
90kg
Military Press:
50kg 5 x 3