beginner's Oly journal

[Mirek]

Here's the story: I started working out in August, doing bodybuilding workouts and to be honest it just didn't feel right. After joining the gym at School in September I found out that there was an Olympic lifting club there, and joined in October. Unfortunately 1 month and 1 competition later, I broke my arm playing hockey, and am now returning from that. I figured this would be a good time to start a journal.

My results at the last competition were
Snatch:50kg
C&J: 57.5kg

All weights will be in kg.


Friday, Jan 20

Snatch from the hang:
30x4
30x4
40x3
40x3
40x3
40x3
45x3
45x3
45x3


Split Jerk:
30x5
30x5
40x3
40x4
40x3
50x3
50x3
55x1
60x1 ---> 2.5kg PR


Back Squat:
40x6
60x5
60x5
80x8
90x6 ---> 5rep PR
100x3 ----> 10kg + 2reps PR. Don't know what happened here.

Bent Rows
30x8
30x8
40x6
40x8

[Bob]

Welcome aboard Mirek...
Sounds like you have a great start to your lifting adventures..

[Mirek]

Thanks.

Monday, Jan 23

Cleans from hang
40x4x2
50x3x4
55x3x2
60x3
60x2

Snatch Pulls from hang
40x4x3
47.5x3x3 (I thought I had 15kg on each side, one side had 2.5kg less)
50x3
60x1

Power Jerk
40x3
40x4
40x3
45x4x2

Front Squat
40x5
50x5
60x3
60x3

[Mirek]

Wednesday, Jan 25

For now I am still doing pretty much everything from the hang, as I can't get a smooth transition at the knees, and it leads me either to pull the bar out front or get the hips in too soon or bend at the arms too quickly. I think I will get my coach to work on that with me within the next few sessions.

Back Squat
60x3
60x3
80x3
100x2
110x1
115x1
120x1
50x5
50x4

Clean From hang
40x3
50x3
60x3
60x2x3

Drop Snatch
20x5x3
30x4x2

[Mirek]

Friday, Jan 27

Snatch from hang
30x5
40x3x3
40x2+miss
40x3
40x2+miss

Clean from hang
40x4
40x4
40x3
50x3x3
60x2x2

Clean pulls
40x4x3

[Mirek]

Monday, Jan 30

Snatch from hang
40x3x6
45x2
45x3

Snatch pulls from hang
40x5x2
45x4x2
50x3
50x4
60x2 (low)

Clean from hang
40x3x2
50x3
60x2x3

Back Squats
60x5
80x5
80x5
100x3
100x2
90x3
90x3

[Mirek]

Terrible week. I missed Wednesday's workout and haven't slept a whole lot as midterms are starting. I did manage a training session today right after an exam, but I didn't record it. Here's the gist of it though.

Split jerk

3 sets of 4 w/ 40kg
2 sets of 3 w/ 50kg
a set of 3 w/ 55kg
a single w/ 55kg

I probably should have done a couple singles at 60kg, but it was bothering my elbow so I cut it 2 sets short.

GoodMornings
40x6x2
50x5x2
60x4x2

Back Squats
I can't remember for the life of me exactly what I did, but it was roughly 5 or 6 sets and I didn't go above 80kg

The program called for Bench Pressing today, but I still can't do any pressing yet with my elbow, so I practiced snatching from the ground with only 30kg and had the coach help a bit.

[Mirek]

Well I've resurrected this journal, and hopefully will continue it. I haven't been recording my training recently, but no big deal.

I competed last Saturday. Snatched 52kg and 66kg. Both were still fairly light because of my arm, so we'll see how much I can lift at the club competition in April, where I should be back at 100%. It should be noted that I didn't even drop into the full squat for either lifts, but just power cleaned/snatched it.