Oly Log - 250/320

So I am starting a new log. I am heavily into training the olympic lifts now and want to make a log working up to my ultimate goal of a 250lb snatch and a 320lb clean and jerk.

Generally, I train 5-6 days a week with FS, BS, Snatches, and Clean and Jerks.

I am going to have an intermediate goal and that is a 225lb Snatch and 275 lb Clean and Jerk. My bests as of right now:

275lb FS
320lb BS
210 Snatch
258 Clean and Jerk

I will occasionally put videos of my PRs just to document my progress.

1.12.2012

FS <285 x 1(10 lb PR; 295 x 0

Snatch <205 x 0; x 0; x 0; x 0

END

(<) means worked up to that amount.

1.13.2012

FS <285 x 1; 295 x 0

END

I have been feeling really bad these last two days and I just don’t have it in me to keep going through my whole scheduled workout.

1.17.2012

FS <285lb x 1 295 x 0

Snatch <175lb x 1 195 x 0

Clean and Jerk <235 x 1 255 x 0

BS <285 x 1; Back off doubles

I was happy to make it through the whole workout. Mentally I was drained, but that didn’t affect my squats. Only affected my lifts. I am sure things will be better soon. I just took too many days off. My muscles in my legs were tight as well.

1.17.2012

FS <275 x 1 275 x 0

Snatch <175 x 1 195 x 0

Clean and Jerk <235 x 3 w/ 3 FS each

BS —

I am going to work on my speed for the rest of the week and make sure that I am foam rolling. I need to loosen up a bit I think.

1.18.2012

FS <255 x 3

Snatch <165 x 1 ← 8 reps w/ 45 seconds max b/w reps. Speed and groving.

Clean and Jerk <205 x 1 ← 8 reps w/ 45 seconds max b/w reps. Burned like no other.

BS <255 x 3

Arm Curls

Dips

Today I had TONS of energy! Not sure why, maybe got over some “hump” I was experiencing. Either way, really got to grove my reps in all the exercises and work on my explosiveness. Just an overall great workout.

1.20.2012

Missed yesterday because was too busy to workout. Today, I was only able to do FS, but they went great!

FS <295lb x 1, 300 x 1 (15 lb PR!)

Will be coming in on the weekend to make up missed day.

300lb FS

1.23.2012
FS<255 x 3

Snatch <175 x 8 x 1

Clean <205 x 8 x 1

BS <255 x 2

1.24.2012

FS<255 x 3

Snatch <175 x 5; 180 x 1; 185 x 0

Clean and Jerk <185 x 5; 195 x 5; 205 x 1; 210 x 1; 215 x 1; 220 x 1; 225 x 0

BS<275 x 3

Arm curls because my forearms were fried and needed some blood.

1.28.2012
FS<255x2

Snatch<165 x 8 x 1; 185 x 5 x 1

Clean<195 x 5 x 1; 205 x 5 x 1; 225 x 3 x 1

BS<275 x 2 x 1

Biceps

Dips

Today felt really tired going into the workout and wanted to just cut out early, but I stuck through it. Midway through the workout I felt a lot better and am glad I stuck with it. Great workout overall.

1.30.2012

FS<275 x 3 (10 lb PR)

Snatch 145 x 5 x 1; 165 x 5 x 1; 185 x 3; 195 x 1; 195 x 2 x 0

Clean <265 (just clean)PR!

BS<255 x 3 ← easy but I was just dead and ready to go :slight_smile:

Just a great workout. The clean is such a daunting thing for me. I just sucked it up and went for it. Really glad. It boosted my confidence for sure.

2.1.2012

First day with my new shoes.

Still feeling sore from 2 days ago, but I pushed it on the FS and the CJ.

FS<255 x 3 easy

CJ<215lb x 5 x 1 <—doing split jerk now. still getting the form down.

BS<255 x 3 easy

Dips
Arm curls.

2.6.2012

Haven’t lifted in 4 days! Also only got 6 hours of sleep last night, so i am a little off my game. I have extended my workouts to 2.5 hours so that I can really focus the time on the lifts. I need to be really moving up in weights and I am not there yet. It isn’t strength. it is technique issues.

FS <275 x 2 x 2

Snatch <185 x lots of attempts.

BS <285 x 2; 285 x 1

Dips
Arm Curls

Foaming Rolling <–need to really be doing this more often.

2.7.2012

FS<275 x 2 x 2

Snatch <185 x lots of attempts (more failures than yesterday; just felt awkward)

CJ <235 x 2 x 1

BS <275 x 2 x 2; 1 x 1

Foam Roll (legs feel much better after yesterday’s session)