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Thread: olympic/ powerlifting journal

  1. #26
    Senior Member debussy's Avatar
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    80kg and 55kg are starting to look like bitch weight for you... any plans on going heavier? You've made some good progress. A few workouts back you were only getting 6 reps.
    Last edited by debussy; 12-05-2005 at 02:24 PM.

  2. #27
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    i am going to go up to 90kg and im going to stop the isolation exercises.
    im going to go back to working cleans, snatches, deadlifts and bench press only.
    i am going to buy 20kg in weight for my barbell in a few days and start hitting the weights heavier.
    btw thanks for the encouragement there bro, appreciate it.

    today i did sprinting again, sprint 20 secs, walk 10 secs, repeat

    and i managed 12 sprints today, so im getting fitter also, im going to keep adding 2 sprints every week. see how that goes.


    i just watched the pyros dimas (right spelling) video when he does his olympic workout, thats some damn motivation right there, im gonna go olympic tomorow.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  3. #28
    Senior Member debussy's Avatar
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    Hey man... good idea about getting rid of the isolation exercises. Just hit the basics hard! I like your style.

  4. #29
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    i just want to show how my workout on bench compares from 1 month ago to 2 days ago

    one month ago
    bench press 80kg (176lbs)
    -6, 5, 5, 4, 3, 2

    Close grip bench press
    50kg (110 lbs)
    5, 4, 5, 4

    2 days ago
    benchpress 80kg
    9, 9, 9, 8, 8

    close grip
    55kg
    9, 9, 9, 9, 8

    so thats a huge huge improvement on that in terms of reps, and an increase of reps AND weight on close grip. I am going to do one more week at the weight i did two days ago, hopefully getting 10 reps, i just want to build a strong base, and then im moving up to 85kg, then when i can do 10 reps for 5 sets, i move up to 90kg.
    i am making sure to improve steadily, to make sure i can keep consistent with my reps for 5 sets each exercise.


    i realise my way of progressing may not suit everyone else, but i am getting good results from it, so i will keep at it until my gains slow down.
    i'll let u know how next week goes, i'll let u know if i get 10 reps for 5 sets.

    post again in a bit for olympic results, im off to do that now



    __________________
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  5. #30
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    did olympic today.
    for now it was just clean and jerks, 5 sets AND I MADE A NEW PR!!!

    Clean and jerks
    70kg
    set 1
    1 clean and 1 jerk each leg

    set 2
    1 clean and 1 jerk each leg

    75kg
    set 3
    1 clean and 1 jerk (not both legs)

    set 4
    1 clean and 1 jerk (not both legs)

    70kg
    set 5
    1 clean and 1 jerk

    set 6
    1 clean and 1 jerk (failed on this jerk, i couldnt keep it up there)

    so i made a new PR on the 75kg, which felt good, it all felt good except the jerk, it was hard to keep it up there. so im gonna add maybe some shoulder pressing exercises, like dumbell, arnold and military presses. this might help my bench i reckon.

    anyway, im glad i got the motivation and got off my ass to do it this time.
    looking forward to next training session.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  6. #31
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    today i did olympic again, but snatches this time.
    i made another new PR!!!
    olympic snatch 50kg
    1rep
    55kg
    1 rep
    60kg
    1 rep
    1 rep
    1 rep

    last time i did snatxhes, i couldnt get past 52.5kg, so this is a huge jump for me. i did 70kg yesterday for clean and jerk also. gonna work at these weights on clean and jerks and snatches for a little while to work on technique, maybe in two weeks, increase weight.
    did 7 3 minute drills in the evening
    Last edited by catinga; 12-07-2005 at 11:45 AM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  7. #32
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    new goals
    these are the goals i would like to reach by new years.
    85kg bench press, 10 reps, for 5 sets
    77.5kg clean and jerk
    62.5kg snatch
    11x 3 minute drills (boxing workout)
    16 guerilla cardio sprints
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  8. #33
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    bench press
    80kg
    10 10 10 10 10

    close grip bench press
    55kg
    10 11 11 11 11

    I MADE MY GOAL OF 5 SETS WITH 10 REPS!!!!!!!!
    i am moving up the weight next week, to see how i do with 90kg bench and 65kg close grip bench.

    tomrow is olympic day
    im really pleased with how things are going with training lately, everyting seems to be coming together nicely, i am smashing my goals.
    i got at least 10 reps on all sets today, and got 11 reps on some close grip sets.
    next week, MORE WEIGHT
    Last edited by catinga; 12-11-2005 at 12:00 PM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  9. #34
    Senior Member debussy's Avatar
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    I don't see much squatting. Back squats and front squats will help your olympic lifts.

  10. #35
    Tearing **** Up FortifiedIron's Avatar
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    Might I ask what your goals are?

    I have alot of education in this area so I might be of some help with structuring your training.

    Kc

  11. #36
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    my goals right now are to build explosive strength for MMA cage fighting

    im going to add some front squats in with my olympic lifts tomorow

    but, any advice at all you can give me i would appreciate

    i am currently experimenting a lot with my routine still
    these are the exercises that i do at the moment;
    bench press
    close grip bench press
    olympic snatch
    olympic clean and jerk
    deadlift

    i am going to add front squats as i said earlier, i will do them after each clean and jerk of snatch i do.

    any advice u guys can give me i would appreciate greatly
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  12. #37
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    i'll post my new goals that i wish to get my new years.
    bench press 90kg - 10 reps
    clean and jerk 80kg 1 rep max
    snatch 65kg 1 rep max
    deadlift 100kg 10 reps)
    once again, any advice would be appreciated
    Last edited by catinga; 12-12-2005 at 01:01 PM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  13. #38
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    great training day, did olympic and then in evening did 11 minute drills, my best ever, even when i was at my fittest last year i couldnt do that
    but for olympic day today, i struggled to make my lifts, because my arms were tired from maxing out on bench yesterday
    whenever i did my clean and jerk or snatch, i failed at the top of the lift, because my shoulders kept givin out. so after i went and did some dumbell shoulder presses and arnold presses, all sets around 3 or 4 reps.
    Last edited by catinga; 12-12-2005 at 01:40 PM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  14. #39
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    todays workout, was pretty much beyond awesome
    i did complex training, which means a weightlifting exercise followed by an explosive plyometric exercise. i did my normal bench press weight and close grip bench press weight, killed the reps, the weight seemed so damn light!!
    i did dumbell shotputs also, anyway, this week im gonna do more complex training, and next week take one week off while i do cardio and muscular endurance to let my muscles recover.

    today was awesome
    (each bench press was followed by 10x medicene ball explosive chest passes)
    bench press 80kg
    10, 10, 10, 10

    (each close grip bench press was followed by explosive plyometric push ups)
    60kg close grip bench press
    10, 10, 10, 10

    dumbell shotput
    10 each arm
    rest 2 minutes
    10 each arm again

    elevated depth push ups x 45
    Last edited by catinga; 12-18-2005 at 02:23 PM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  15. #40
    Administrator chris mason's Avatar
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    What are your training goals? Are you trying to gain weight or just strength?


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  16. #41
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    hi
    im a MMA fighter, so my main goals are strength and explosive power.
    the reason for the high reps (10, because thats not strentgh thats hypertrophy isnt it) then the explosive plyometric movements, was to activate the nervous system with the hypertrophy exercise, then immediatley do plyometrics to teach my nervous system to be fast and explosive, to give me the speed and explosive strength to have knockout power in my punch, or to pick someone up and slam them powerfully.

    this is a proven method shown in boxing, im doing this type of training all this week, for all my lifts, then taking one week off of weights to let my body recover, then i am going back to normal powerlifting reps (3-6) without the plyometric exercises, because this type of training i am doing this week, is very hardo n the CNS.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  17. #42
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    olympic day
    again today was weightlifting mixed with explosive plyometric exercises. strength felt awesome, and everything went well.
    clean and jerk 60kg, each set followed by 10 explosive medicene ball slams
    6 reps clean and jerk
    6 reps clean and jerk
    6 reps clean and jerk
    7 reps clean and jerk

    dumbell shotput
    10 each arm
    rest 2 mins
    10 each arm

    dumbell shoulder press
    22.5kg
    7 reps
    7 reps
    5 reps
    (i was expecting to be able to only do 3 or 4 reps, but ive got loads stronger lol)

    everything felt pretty damn good. dumbell shoulder press felt loads easier and clean and jerk and medicene ball slams felt good.

    i can tell that my explosive power for mma is gonna go through the roof
    deadlifts and leg day is friday, i cant wait.
    for now im gonna go do some grappling
    later guys!!
    Last edited by catinga; 12-21-2005 at 06:13 AM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  18. #43
    Risk10k Clifford Gillmore's Avatar
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    Excellent looking session there, esp. on the Clean and Jerks.

  19. #44
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    thanks a lot man
    i didnt wanna do too many sets, as the medicene ball slams and dumbell shotput are very taxing on the body, wanted to make the most of them and get as explosive with them as possible.

    although, next week when i do olympic lifts again, i will do reps for them like i did today, rather than doing lots of one rep lifts.
    i think i will go for reps at 67.5kg clean and jerk and 55kg snatch and see how that goes.
    see you later guys!
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  20. #45
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    ok today was explosive training day for the legs!
    man... lol. this stuff made me feel quezzy and ill haha.

    so i did deadlifts at 80kg for 10 reps each set, i know its not much, but when u follow each deadlift with 10 explosive tuck jumps (jumping your knees to your chest, as explosively as you can) it tires the hell out of you, believe me.

    deadlift 80kg (each deadlift was followed by 10 explosive tuck jumps_
    10, 10, 10, 10, 10

    i felt ill at the end. but it was an awesome workout.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  21. #46
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    ok so that last deadlift workout, was my last workout this week (the week where i do explosive lifting only, each exercise followed immediatley without rest with a highly explosive plyometric exercise.

    i am moving the weight on all my exercises week after next and this type of explosive exercises this week should help me do those weights easily, and speed up my gains. i think i will do this every few months, and that way i can keep gaining strength while also getting power and explosiveness.

    next week is purely cardio and muscular endurance stuff, so i can let my body recover from all this explosive stuff, which is very taxing on the body and central nervous system.

    so as of the end of next week, i should have all the tools for mma in a physical aspect. i will have explosive power, strength, and good cardio and muscular endurance.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  22. #47
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    took a week off after all that explosive plyometric exercises and my god my strength has gone through the roof because of it.
    i put up the weight on both bench and close grip and my reps were damn good.

    Bench press 90kg
    4,6,7,6,4
    was so pleased with this, first time i gone this heavy and i got to 7 reps.
    im going to try for all 5 sets at 6 or 7 reps next week.

    Close grip bench press
    62.5kg
    10
    65kg
    10
    67.5
    8, 6
    65kg
    7

    i was NOT expecting to do so well on close grip bench press on that weight. i think next week i will try for 5 sets at 67.5kg at 5 or 6 reps or something like that.

    man it felt good lifting heavier weight and my strength felt insane
    monday DEADLIFTS


    so my new bench press 7 reps max is 90kg
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  23. #48
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    oh and after those 5 sets of bench and 5 sets of close grip bench i managed 60 consecitive push ups.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  24. #49
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    olympic day, man what a damn crazy day. my strength is just fecking souring through the roof.
    Clean and jerk
    warm up sets
    30kg - 2 reps, 35kg - 1rep, 65kg - 1 rep

    Clean and jerk actual work sets
    75kg - 1 rep
    77.5kg- 1 rep P.R!!!
    80kg - 1 rep P.R!!!!
    80kg - 1 rep

    man, my 1 rep max for clean and jerk has gone up by 5 kg!! thats 11 pounds!!!
    im so pleased because that was my goal to get by around new year and ive done it easy. it felt good

    after the clean and jerks i did two sets of snatches
    i did 60kg, which was my P.R last month when i did it last, but i was too damn tired from the clean and jerks

    i finished off the session with dumbell shoulder presses
    22.5kg
    8, 8, 8, 8 i will move up the weight next week.
    so pleased with training now
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  25. #50
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    goals
    10 rep bench press at 90kg
    10 rep deadlift at 100kg
    6 rep clean and jerk at 75kg
    1 rep 65kg snatch
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

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