T Nation

Olympic Weightlifter

Goal: get as strong as I can in the Clean and Jerk and the Snatch.

Time training the Olympic lifts- little under 6 months

Current maxes:

70kg(154lbs) snatch
93kg(204lbs) clean and jerk
100kg(220lbs) clean

Weight-class:

85kg

Current body weight:

78-80kg

Here’s a picture of the last meet. Keep in mind there is still A LOT of room for improvement when it comes to my technique but it’s coming along nicely.

squats and all the Olympic lifts will be posted in KG.

11/16/09

My local gym:

Front squats

120(264lbs)x2
120x2
120x2
120x2
100x5

Pull-ups:

BWx11
BWx7
BWx10
BWx7

Bench:

155x10
155x10
155x10

Standing overhead press:

85x12
75x12
70x15
80x9
80x9

Home and eat.

11/17/09

clean: first rep to power clean, second rep to 1/4 and third rep to 1/2, trying to work on turning the elbows faster.

75kgx3x3x3x3

Clean grip pull:

100kgx5
110x5
110x5
110x5
110x5

Front squats:

123x1x1

Clean grip push-press:

60kg x 5 x 5 x 5

Shitty quality video of 120kgx4 tonight…wow I’m skinny.

11/19/09

Snatch squat:

60x2
60x2
60x1x0
60x0x0

I didn’t realize that I was suppose to do singles which explains why I was missing in the last few sets.

Push press:

60x4
65x5
65x4
65x5

Back squat:

130x3
120x3
120x3
120x4
120x4

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.

.

So I don’t know whats wrong with the video. Sometimes they show up and sometimes they don’t.

I haven’t updated this so I will now.

Sat:November 21 2009

Squat Clean:

I was at a commercial gym due to me not being able to train all the way in New Jersey with my coach. Due to the same reason I didn’t jerk.

worked up to:

83.4kg x 1
83.4kg x 1
83.4kg x 1

Snatch:

messed around with 50kg. Worked on technique more than anything.

Snatch Pull:

83.4kg x 5
83.3kg x 5
83.4kg x 5
83.4kg x 5
83.4kg x 5

Front Squats:

119.6kg x 2
122kg x 1
119.6kg x 2
119.6kg x 1
119.6 x 2
119.6 x 2

Tuesday: November 24 2009

Clean: Full power clean, 1/4 squat, 1/2 squat.

75kg x 3
75kg x 3
80kg x 3
80kg x 3
85kg x 3

Clean pull:

110kg x 6
110kg x 5
110kg x 5
110kg x 5

Front Squats:

123kg x 1
123kg x 1

Standing Press:

40kg x 10
50kg x 5
40kg x 10
40kg x 10
40kg x 10

Thursday: November 26 2009

Snatch Squat:

60kg x 1
60kg x 1
60kg x 1
60kg x 0
60kg x 1

Back Squat:

120kg x 3
120kg x 3
120kg x 3
120kg x 3

Push Press:

65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5

Friday: November 27 2009

“Body-building workout”- For these workouts I try to ramp up the weight until it’s “too heavy”(if I can’t do more than 8 reps it’s too heavy) in which case I make it my “working set”. I find this the best way to measure progress.

Pull ups:

BW x 12

BW x 11

BW x 10

Barbell bend over row:

95lbs x 12
115lbs x 12
135lbs x 13
155lbs x 13---------> This is what I consider my “working set”

T-Bar Row:

BTW these are both working sets. I did lighter weight in the first 1 or 2 sets. I’m also using 25 lbs plates on these to increase the range of motion. The first is 25lbs x 6 and the second is the same but with a 10 lb plate added to it.

150lbs x 12
160lbs x 12-------------> Not the best form in the world but obviously good enough to get 12 reps.

Lat Pull Down:

130lbs x 10-----> Again I did lighter weight to start with and this ended up being my working set.

Cable Seated Row:

140lbs x 12-----> Again I did lighter weight to start with and this ended up being my working set.

Saturday: November 28 2009

I was at a commercial gym again due to me not being able to train all the way in New Jersey with my coach. Due to the same reason I did the jerks separately from the clean.

Clean:

78kg x 3
78kg x 3
78kg x 3
84kg x 3
88kg x 3

Jerks:

61kg x 5
70kg x 3
61kg x 4
61kg x 4
61kg x 4

Snatch Pull:

83.4kg x 5
83.4kg x 5
83.4kg x 5
83.4kg x 5
83.4kg x 5

For Squats, I started off with front squats but my back was extremely sore from the day before so I switched to back squats and it felt much better.

Front Squats:

120kg x 1
120kg x 1

Back Squat:

120kg x 3
124kg x 4

Monday: November 30 2009

“Body-building workout”- Same concept as the other one except today was chest…yep you heard it right an Olympic weightlifter doing a whole day of CHEST :O.

Flat Bench:

175lbs x 10( more like 12 reps but I had a spotter and he said he only helped me in the last one so I’ll just make it 10 since the 11th rep felt really heavy)

Incline Bench:

125lbs x 11

DB Flat Press:

60lbs x 10

DB Incline Press:

50lbs x 9

Cable Cross Overs:

I did a few sets of reps between 12-15 just to get the blood in there.

Barbell curls and DB curls at the end for the pumpzzzzzzzz!!

Tuesday: December 1 2009

My coach couldn’t make it so I had to train at the commercial gym…AGAIN…WTF!!!. At least they allow me to perform the Olympic lifts there. Always have to look at the cup being half full. Some people don’t even have a place to curl in the squat rack.

Clean: I just worked up to the most I could do for a triple. FML no chalk.

84kg x 3

Jerk:

61kg x 5
61kg x 5
61kg x 5

Clean Grip Pull:

102kg x 5
111kg x 5
120kg x 5
120kg x 5

Back Squat: I worked up to a heavy single.

129kg x 3

138kg(303 lbs) x 1!!!--------------> Hit over 300LBS finally. ATG OLYMPIC STYLE…a little bend from the bar at the top and everything :DD…I also had more in the tank but I didn’t want to miss at the commercial gym.

Standing Press:

43kg x 8---------> Did lighter sets and worked up to 43kg x 8.

Day 1: Chest thursday
Day 2: Back saturday
Day 3: Shoulders sunday
Day 4: Off
Day 5: Legs
Day 6: Arms
Day 7: Off