My First Oly Log

This is not only my first Oly log, but my first time really dedicating time to the snatch, C&J, Clean and their components. I have used the hang and power versions of these lifts before, so I’m hoping that gives me some help.

As it was readily available to me I chose to use the MSU Oly program based around planned over training. I have the excel documents and Surge in had, so wish me luck.

Back ground: I have been lifting using various styles for around 8 years and consistently gain in strength, weight and body composition only to “cut” during the summer. I’m currently 168lbs at 5’ 11". My strength is… ok. I also grapple up to three times a week.

I’m going to first preface my workout by admitting that my numbers are, to say the least, embarrassing. That being said the only PR’s I had for my program come from hang or power versions of the main lifts. From that I subtracted ten or so lbs and just went for it. I also believe keeping my weight low for my first cycle will allow for corrections and adaptations to my form. I am using california strength videos from youtube to teach me better form for my lifts.

Day 1: (all working sets preceded by 3 warm up sets)

Power Snatch- 27kg (x2)x 3(sets)

Power Clean + Push Jerk- 32kg (x2)x 3(sets)

Back Squat- 67kg (x2)x 3(sets) [very light]

I was successful in not messing my self up, or having too awful of form.

I had three days of less than optimal sleep, lots of travel/meetings, no lifting and too few calories. Tomorrow will be much the same, and due to the compressed nature of my lifting schedule I pushed through two workouts today. Hopefully extra sleep will aid in recovery.

Workout 1 (day 2):

Hang Power Snatch- 30kg (x2)x 3(sets)

Hang Power Clean- 35kg (x2)x 3(sets)

Romanian Deadlift- 55kg (x2)x 3(sets)

Workout 2 (day 2):

Snatch- 42kg (x2)x 3(sets)

Power Clean- 41kg (x2)x 3(sets)

Jerk- 49kg (x2)x 3(sets)

Front Squat- 67kg (x2)x 3(sets)

I felt fine going into the first workout and left feeling like I could do much more. I felt flat and tired at the start of the second workout (only four hours after my first due to over sleeping) but finished strong. I struggled with snatching from the floor due to lack or experience, improper weights (I must use iron 25’s) and lack of recovery. The weight may be light but I still feel it. I also tweaked my shoulder and elbow on sets 5 & 6. Improper form and possible flexibility issues.

Well there’s my first week, and it’s most certainly given me something to work towards.

Back at it today. Drove about 3 hours to get home from seeing family so I could lift before my gym closed. I stuck lifting in running shoes for now but plan on ordering oly shoes this Friday. Suggestions and help choosing a good shoe would be nice.

Week 2, Day 1: All lifts preceded by three sets of lighter weight for warm up.

Snatch: 75lbs x 2 for three sets
Power Clean: 105lbs x 2 for three sets
Jerk: 115lbs x2 for three sets
Squat: 175 x 2 for three sets

Again the weight felt light, but I took this opportunity to work on my form. I’m feeling more fluid transitioning from pulling from the hang to pulling from the floor, but it’s still sloppy. I’m also having a ton of trouble dropping under to catch my snatch, which has always been a huge limiting factor in the past.

It’s Sunday so it’s time for me to post and catch up on logs! I’ve started to get an odd issue with my shoulder where my elbow feels tweaked and feels as if something is grinding in it and at the same time my shoulder feels like it’s going to slip out towards my arm pit. All of this while in the overhead position for snatch. It’s worse the lower I catch my snatch. Other than that everything is progressing nicely. Only one miss in two weeks (which probably means I’m going too light) and I’m getting better about catching my snatch in a lower position.

Week 2 Day 2:

Power Snatch: 85 lbs x2 for four sets
Clean: 125 lbs x2 for four sets
Press: 105 lbs x2 for four sets
Front SQ: 135 lbs x2 for four sets

Week 2 Day 3:

Snatch: 115lb x2 for four sets (this is where my shoulder and elbow started feeling weird)
Push Press: 95lbs x2 for four sets
Romanian DL: 155lbs x2 for 6 sets (I felt like this weight was far too light so I did an extra two sets)

Week 2 Day 4: Today on my doubles I did one from the floor and one from hang, still having a huge problem sitting under when I snatch. Noticing flexibility issues in my lower body are not helping. I ordered Oly shoes and should have them on the 16th.

Snatch: 95x2, 105x2, 110x2 and 115x2
Clean and Jerk: 115x2, 125x2, 130x2, 135x2
Front SQ: 205x2 for three sets and then 225x1 for a single set.

Today is my first officially programmed two-a-day. I pulled one a week or so ago due to time restrictions so today should be easy in comparison. My first workout went like this-

Week 3 Day 1 (AM):

Back SQ: 215x2 for four sets
Snatch Pull: 110x2 for four sets
Clean Pull: 135x2 for four sets

The workout was short and felt extremely light. I let it be and did not adjust weights so I can see how my body reacts tonight, and more importantly tomorrow.

I also did about 20 minutes of intense stretches for flexibility when snatching. Even holding and empty bar over head I feel that pressure in my shoulder. I’m going to work in some shoulder stability and rotator cuff work tonight.

Week 3 Day 2: (PM) All weights pulled for a single [* indicates miss]

Snatch: 95, 105, 115*, 115, 120*, 120, 125*, 125, 135*, 135*, 115, 120, 125, 115
C&J: 110, 115, 125, 135, 145, 155*, 155, 165*, 135, 140, 145, 150, 155* 155*

That was my first try at pulling closer to my max. I fixed the issue with my shoulder by relaxing my wrists and letting them settle back, feels much much better. I had a rough time with the snatch; jumping back, flexibility, improper shoes and being a bitch all played a role in missing one or more of those attempts. Oddly enough I was able to pull all of the attempts high enough to get under them but from there one of the aforementioned issues arose.

C&J was disappointing because it’s my stronger lift. I’m more comfortable with the technique and execution. I feel like 155lbs is a weak weak weak C&J for my weight. The 165 miss I didn’t even try and get under. I can feel my strength confidence and technique improving and I think some of that has to do with the MDUSA videos in this forum. It really helps.

Didn’t have much time to log this week so I’ll dump everything from this week into this post. I scaled back grappling and kickboxing almost entirely this week. Mostly due to lack of sleep. Got my shoes on 8/16 and they have been awesome. Balance issues are drastically decreased and everything feels better from the bottom position. My snatch form is getting better and I’m starting to catch the bar lower and lower.

Day 1 Week 3 (AM):

Squat: 4 sets of 2 reps @ 215lbs
Snatch Pull: 4 sets of 2 reps @ 115lbs
Clean Pull: 4 sets of 2 reps @ 135lbs


Snatch (sets of 1): 95, 105, 115, 125, 115, 120, 115
C&J: 110, 115, 125, 135, 145, 135, 145, 150, 155

Day 2 Week 3 (Sets of 1):

Snatch: 95, 105, 115, 115, 125, 105, 110, 115, 125, 115
C&J: 110, 115, 115, 125, 135, 145, 155, 140, 145, 155
Squat: 215, 215, 215, 220, 220, 215, 225, 215

Day 3 Week 3 (Sets of 1):

I came into the gym feeling exhausted. This was my third day running on 4 hours of sleep and my body and mind did not appreciate it. I took it easy on the snatch due to problems earlier in the week with form. I also had a very limited time to complete my workout and ended up doing my entire front squat workout in 10 minutes. Which was fun!

Snatch: 7 sets of 1 rep @ 95lbs, 3 sets of 1 rep @115 lbs
C&J (I was supposed to press but I misread): 110, 115, 125, 135, 145, 135, 140, 145, 155, 165, 165
Front Squat: 10 sets of 1 rep & 165lbs

Day 4 Week 3 (AM):

Snatch: 95, 105, 115, [here i missed 135, 125 and 115 twice each], 100, 105, 110, 115
Press: 110, 115, 125, 130, 135 [missed twice], 115, 120, 125, 130, 115


Back Squat: 4 sets of 2 reps @ 215
Snatch Pull: 4 sets of 2 reps @ 110
Clean Pull: 4 sets of 2 reps @ 185 [here i was supposed to pull 135 but i felt this was too light and adjusted weight, which i paid for on day 5]

Day 5 Week 3: I came into this workout feeling great, although my mind was a little tired. I had gotten better sleep than the previous days and felt more charged. Also something clicked in my earlier sets of snatch and I was really keeping my form tight.

Snatch: 95, 105, 115, 125, 130 [all of these felt light and easy but I was apprehensive about 135], [pull and miss 135 twice, bar was plenty high enough to get under]

After the 135 misses I missed every single attempt at snatching that followed. I pulled the weight back for four sets and couldn’t even snatch 95 without dropping it. I noticed on my last attempt I was coming onto the balls of my feet when I was at the bottom of the catch. It was a frustrating day.

Jerk: I jerked up to 165 after one warm up sets and two sets with 135 before I didn’t have a rack or floor space to use. The college gym I go to was packed. Being upset after the snatching disaster I just waited to squat and call it a day.

Squat: 215, 215, 220, 220, 215, 215, 225, 215

This was a week of ups and downs. I had several high points and a couple of low points. I hope to crush this coming week as I transfer gyms to a more Oly friendly gym here in town.