T Nation

BLOTD: OL + PL = Supertotal

powerlifting

#1

Starting a new log. Primary focus, Olympic weightlifting. Left my old club, took some time off. Regrouping. Old Achilles heal was back and leg strength. I will try to do as much pound and kilo dual posting.

IG: @goheavywl

Previous PRs
Snatch 124k
Clean & Jerk 153
Total 265

Squat 197
Bench 165
Deadlift 220


#2

4/25/17

Snatch
40, 60 , 70
175/79.5 x 3
195/88.5 x 3
210/95 x 3
220/100 x 2
220/100 x 2
220/100 x 2
225/102x 1 miss+1 make
230/104.5 x 2
240/109 x 1

Back squat
155/70 x 6
264/120 x 6
285/129 x 6
305/138 x 6


#3

4/28

Bench Press
No warmup
225 x 12
225 x 14
225 x 10
255 x 3
275 x 3
290 x 2

Incline DB
75 x 10
75 x 10
75 x 10

OHP
Bar x 15
95 x 10
95 x 10

Cable ext
X 15
X 15


#4

4/29

Back squat
135 x 8
135 x 8
225 x 8
225 x 12
225 x 15
275 x 3
300 x 3
315 x 3

Bent over row
135 x 10
135 x 10
185 x 8. Bad reps. Gassed legs could not hold position

DB curl
30 x 16 ea
30 x 15 ea
35 x 8 ea
40 x 6–> 25 x 6


#5

5/2

Will post sets tomorrow but here are big lifts if the day (blotd). Almost bombed snatches, everything was going well until 245/111. Strength is there but timing is off and speed is baaad.

Show is 111 miss, 113 miss, 113 make. 225/102 x 16. Trying to really chase some reasonable milestones on high rep squats. Using this to build a better… more sustained strength base.


#6

5/2

Snatch
155/70 x 3
155/70 x 3
155/70 x 3
180 x 3
200/91 x 3
220/100 x 3
220/100 x 2
230/104.5 x 2
240/109 x 2
245/111 x miss
250/114.5 x miss
250/114.5 x 1

Back squat
135/62 x 8
185/84 x 8
235/107 x 8
235/107 x 10
225/102 x 16

Trying to get where I can squat 225 for 20 with ease. Have neglected high rep training chasing higher PRs. Goal of workout was to get so,e snatch work and keep the squats going. Not upset with outcome. Plenty of opportunity.


#7

5/4

Power Snatch
95/46 x 3
115/52 x 3
115/52 x 3
Power/power/full snatch
155/70
155/70
175/79.5
175/79.5
Full snatch
195/88.5 x 2
205/93 x 2
215/97.5 x 2
225/102 x 1 + miss
225/102 x 1 + miss
230/104 x 2

Power clean
155/70 x 2
175/79.5 x 2 +jerk
205/93 x 2+ jk + FS

2 clean + jk
235/107
245/111
265/120
285/129

Power clean
265/120 x 1
265/120 x 1

Clean pulls
120 x 4 x 4

I didn’t mean to take so many snatches, but I knew I had that double. If I would have made 102x2 the first time, I would have moved on the cleans.

I probably have not done a clean in a month. The movement felt awkward, but surprisingly the bar fell into the right positions. I always pull with a mildly bent arm, but I see from the videos it was pretty excessive. I need to do some complexes with a pull before the clean to drill better arm position.


#8

5/6

Front squat
Bar x 8
135 x 8
205 x 8
245 x 5
245 x 5
265 x 4
265 x 4
285 x 3
295 x 2

Bench press
Bar x 10
185 x 6
225 x 6
275 x 6
285 x 4
295 x 3
305 x 2
315 x 2

Being old stinks. Shoulders hurt. Low back hurt. Traps are super sore from cleans the other day. Sign of an aggressive pull-- can’t be too unhappy.

A good sized younger guy did offer me a (rejected) spot at 275. Then commented “dude, you’re strong” after 295 x 3.

Very few working reps on today’s workout, but I was in a hurry, so all and all ok. No vids.


#9

5/13

Trained with a youth 56k lifter from my old club. Great kid. Took it light even though we were on differen bars.

Snatch/snatch/hang snatch
70, 70 , 80, 82
Snatch doubles
93
95
97.5 x miss,1
100 x 2
100 x 1,miss
100 x 2

Cleans with slow pull (to force less crash on catch) + 1 power jerk
93, 93x2
102x2 + 1PJ
107x2+ 1PJ
111x2+ 1PJ
117x2+ 1PJ
125/275 x 1 + 1PJ
125/275 x 1 + 1PJ

Squats…
No significant weight or sets. Worked on squatting to parallel and not ATG


#10

5/16

Bench press
135 x 8
135 x 8
DB bench
60 x 10
85 x 10
100 x 10
100 x 8
100 x 6
80 x 9

Bent over row
115 x 10
135 x 10
135 x 10
135 x 10

Cable fly / reverse fly
4 x 10

E-bar curl
Bar +20 x 10
Bar +25 x 10
Bar +25 x 10
Bar +20 x 10 — wanted good reps to finish

This was my first early morning workout in years (4:45am). Trained with a guy at our work. He is very upper body focused. Out pressed me on dumbbells, but I think a barbell would be another story.

I was surprised how I was sore I was by 6:30 pm. I think he wants to do pretty much the same workout 3 times a week. I maaay be good for two push/pull workouts if they can be very different in angle.


#11

Definitely following along man! I’ll be getting back into my full on Olympic mode once my wedding is done.

Strong snatches and c&j. Once you the put multiple reds on you know you getting super strong! I personally don’t think the slight arm bend is anything to worry about. Lots of lifters do that.

One thing that stopped me from crashing the bar was to load the weight higher and think “drop under”. Learned this at a Olympian seminar 3 years ago. Because of the extra weight it forces you to just drop and throw your elbows through because you have to get under it so fast. Now I don’t have the crashing issue at all. But I pull very vertical, a lot of guys have that lean. Being weaker has definitely made really hone in technique.

How are your shoulders holding to all the extra pressing in between?


#12

5/17

3 power clean + 2 jerk
155/70
255/70
185/84
205/93
225/103
245/111
265/120

PC+J
280/127
290/131.5miss

Clean & Jerk
290/131.5
300/136

Front Squat
155/70 x 8
185/84 x 8
225/102 x 6
245/111 x 3
265/120 x 3
285/129 x

I need to squat more. I need longer sets. I also need to be younger and have more time. Surprised myself with the 280 power clean. It’s amazing how the major levers can still be strong, but the reduction in workouts has a quick effects on the stabilizing muscles. Bar doesn’t feel locked in as it used to.

*note the Clark with the follow up miss #2


#13

Thanks man, glad to have you!

Your comment is exactly what I was trying to do. A slow pull and a fast drop… help me drill in a solid catch/rack.

My shoulders are probably more tore up than they have been in years. I was hitting 85% of my workouts as Olympic lifts (4x per week) and very limited “meathead” work. As I left my club I flip flopped that.

I think if all works out with my work guy for morning workouts, I think can settle into 2 & 2 with the occasional weekend Olympic workout and knees and shoulders will be better.


#14

Have you ever looked into the Pendlay Super Total Program? My friend ran it for basically 2 years and both PL and OL totals went up. It’s more of a template than a program but it makes sense. He had a strong strength base like you. You can also look into “The Syssteemmm” (I forget how it’s spelled) but it’s a 2 day only program and an old member here @Koing (look through his oly logs) used it and totals went up!


#15

I have the Pendlay super total on file somewhere. I used it as a base at one point, but it was very raw as far as its direction and I didn’t get into the flow any more than anything else.

I hav seen @koing post many times in both this forum and WLforums. He is a bit of a fireball if I recall. Pretty good total for his weight.


#16

It’s called The SYYYYYYSTEM . One Y for each exercise :slight_smile:


#17

This is the only thing I can find. I only count three exercises, no?


#18

It’s about time we got a super total log in here. If I weren’t a rare combination of pure un-coordination and immobility I would train the oly lifts.


#19

That can be fixed my friend!!


#20

5/20

Big flipping tire flipping

1-2-3-4-5-4-3-2-1

Deadlift
155 x 5
155 x 5
205 x 5
225 x 5
295 x 5
335 x 5

Vertical press
95 x 10
X 4

Worked out with a buddy who isn’t living stateside anymore. Had to keep it scaleable. I am new to the tire flipping. I had relative ease with the tires, but buddy struggled a bit. It was a fun change of pace.