T Nation

Olympic Lifting Log : Part 2


#1

This is my second log ...I'm currently finishing up rehabbing my second torn patella tendon

A little background, I've always been into sports and lifting. I'm a former D-1 athlete as well as a former d1 strength and conditioning coach- I'm fully CSCS certified as well. I have a beautiful 19 month old son who I have the pleasure of staying home with. I also coach high school track from Jan-May, so I'm not a total bum.

Height: 6'0
Weight:: I don't have a specific ideal #, I have an ideal look.

Diet: I usually eat what I want but know when to cut back, I don't count calories or anything like that - I go through these periods though were I won't care and others times I'm really strict ( I know this makes no sense whatsoever to anyone haha)

Goals
Where I train?
I train mostly at home, I have everything I could possibly need or want in our garage. Some days I will do track workouts at the school I coach at, as well as I sometimes lift there depending on practice/meet time.

[/b]PR'S[/b]
I'm working on recovering from my second major knee surgery, and finally squatting olympic ATG style and not 3/4's like I was forced to before and after my first knee surgery

As of 12/3/2011
Full Cleans: 68kg
Hang Cleans: 77kg
C&J: 70kg
Hang Snatch: 59kg
Front Squats ATG: 68kg
Back Squats ATG: 67kg
Dead lifts 82kg
5K 22:27


#2

11/28/2011

Week 1: Workout #1 Weight: 161.6 (73kg)

Prescription from Ortho: No full lifts and light squats working on mobility and stability throughout the knee joint

AM: 5:00 am

WU: 5 x 50 Jump Rope -> Static Stretch

HANG POWER CLEANS (20 reps)
1x4 @ 43kg
1x3 @ 56.5
1x2 @ 59
1x2 @ 66
1x2 @ 70.5
1x1 @ 72.5
1x1 @ 75
1x1 @ 77.0( ALL TIME PR) Where did this come from?!?!?!
2x2 @ 70.5
1x2 @ 66

Front Squats ATG ~ Working on mobility and stability
2x5 @ 43kg
2x5 @ 47.5

Foam roll + stretching


#3

nice!! and geez!! There are a few oly girls here that log--> I'm not one of them! But I'm impressed with your workout!


#4

Thanks! You should really give it a try - Its EXTREMELY addicting...


#5

Week #1: Workout #2

PM:

.55 Run with the jogging stroller followed by a 25 minute walk around the neighborhood....

  • We aren't going to have to many more nice days out so we need to enjoy them while we can.

#6

addicting no doubt..also really difficult!
I tried to learn to snatch earlier this year with fuzzy results. I have a lot of respect for you oly people indeed!
looking forward to more in your log!


#7

11/29/2011
Week #1 Workout #3

Weight: 159 (72kg)

  • Off day from lifting, upper traps and lats are very sore

  • Ran 1.65 miles with Cam in the stroller, pushing an 18 month old is so much different than last time I ran and he was only 11 months

  • Cool downed with a .25 walk

Later today is a snatch workout...my body already hates me just thinking about it


#8

11/30/2011

Weight: Didn't weigh myself before the morning

The baby woke up screaming at 1:30 this morning, after awhile we put him in bed with us so we could get some sort of sleep. After that I knew today wasn't going to be an ideal training day so I decided to make it a technique day.

AM: I'm trying to keep my ever day of running streak alive and I'm using the 1:2:3 method to build up

  • Ran .55 with Baby Cam in the stroller

PM:
Warm-up: 2 x 100
3 x 50 Jump rope with some doubles mixed in - my goal is to master the doubles haha

  • Full Snatch - Very light, focus on technique - No straps
    2 x 3 @ 43kg
    1 x 3 @ 47.5

----workout was cut short after that because Cam had woken up and my husband and his father where outside doing some things around the house, but that's ok - that's life


#9

12/1/2011

Weight 158.4 ( I don't know why I'm dropping weight so fast, I've adjusted my eating but didn't think it would be this fast, just need to make sure I don't lose any strength)

  • Pretty sore from yesterday

  • Warm-up 4 x continuous jumps at least 50

Full snatch working on technique with no straps and light weight

1x3 @ 43kg
2x3 @ 47.5

Hang snatch With straps
1x2 @ 54.5
2x1 @ 56.5( max for the day)
1x2 @ 52
1x5 @ 43

Snatch Balances Need to work on flexibility and confidence in dropping under the bar to catch the weight in an Olympic position
1x4 @ 20.5kg (just the bar)
1x4 @ 25kg
3x4 @ 29.5

Cardio
.55 mile run with Cam in the stroller


#10

12/2/2011
Weight: 158.6

Warm-up: 1.1 mile run with baby cam in stroller
Olympic Front Squats
1x4 @ 43kg
1x4 @ 50kg
1x3 @ 54.5
1x2 @ 59
1x2 @ 61.5
1x1 @ 68 ( 150lb) ALL TIME PR
1x1 @ 68 ( 150lb) ALL TIME PR
1x3 @ 59 ~ De-load

Dead-lifts
5x4 @ 59kg


#11

Very cool stuff in here! I LOVE olympic lifting, and am aspiring to be a college strength coach (currently just an intern right now). Were you a track athlete in college? Which event(s)?

Keep it up, I'll being popping in from time to time.


#12

congrats on your squat PR!! pretty good going to get it twice, as well.


#13

Thanks Guys

@ Juniormint- I was an All- American javelin thrower, I loved being a strength and conditioning coach and truly loved working with the athletes to make them better athletes - but the pay + the work hours started to wear on me ( I was also at a top school) plus my husband and I wanted to start a family and work days that started at 4am and didn't end till 4:30-5 pm weren't very good mommy hours so we decided that I would stay home with the baby.

Now I sure as heck miss being on the sidelines every Saturday, but for us the negatives outweighed the postives ....if you have ANY questions please send me a message I will answer them the best I can.

@ Alexus - Thanks, I was pretty excitied I wanted to do more but figured I was pretty tired and there is always tomorrow.


#14

12/3/2011

  • Have to fill in after I get my workout book from my truck BUT I had a huge clean PR of 79.5kg or 175 lbs

#15

12/5/2011
Weight: 160

AM Cardio: 3 miles with the baby stroller

PM: Lifting:

Started a new 6 week program, the MSU olympic lifting program...Week 1 & 2 are relatively easy - week 3 & 4 are killer- week 5 & 6 back down for testing week #7

MSU Program Week #1 Day #1 - these are roughly 50% of my 1mr

Power Snatch
6x2 @ 32kg or 70 lbs

Power Clean + Power Jerk
6x2 @ 41kg or 90lbs

Back Squats
6x2 @ 43kg or 95


#16

12/6/2011

Off day from lifting

AM: 20:00 on road bike hooked up to the trainer
PM: 1 mile run in the freezing cold and rain


#17

12/7/2011

Weight: Didn't take it and ate like crap all day

AM: Lifting...MSUOLYP wk1 wrk2 -

Warm-up: JR 4 x 50

Hang Power Snatch
6x2 @ 34kg (75)

Hang Power Clean
6x2 @ 45.5kg ( 100)

*Still working with about 50% of my 1mr
*I'm getting anxious to lift something heavy but I know in order to get stronger I MUST MUST MUST follow the program

PM Cardio : Run 20:00 ~ 2 miles


#18

12/8/2011

Weight: 160

AM: Road on trainer 20:00
PM: 1 mile run


#19

12/9/2011

Weight: 158.8

MSUOLYM wk1 wrk 3 ( still working with 50-60% 1rm)

Warm-up: JR 4x50

Hang Snatch 6x2 @ 47.5 (105) - I struggled with these - just couldn't wake my body up ended up using straps and just went through the motions....it was also 32 degrees in the garage, we went and bought a space heater today

Power Cleans 6x2 @ 52 (115) My body finally started to wake up, these felt like and snappy, didn't use straps

Jerks 6x2 @ 61.5 (135) I honestly thought these were going to be a lot worse than they ended up...felt good putting some weight over my head again

Front Squats ATG 6x2 @ 45.5 (100) super light, super fast, super easy

Ended the session with a lot of stretching, PVC rolling and hip/back rehab

PM: Cardio: 20:00 run with Cam in stroller


#20

12/10/2011

  • I need to get some pictures / videos uploaded on here -this is looking to boring with just the workouts

Weight: 158.8

AM: MSUOlYM WK 2 WRK 1 - 2.1

Warm-up : JR 4 x 50 -> Plyo's -> SS -> PVC pipe rolling

Snatch:
7x2 @ 43kg (95)

Power Clean
7x2 @ 56.5 (125)

Push Press
7x2 @ 47.5 (105)

Back Squat ATG
7x2 @ 47.5 (105)

*Everything still feels easy and light, I know that will all change next week
*Didn't use straps at all

PM: 10:00 run