Page 1 of 3 123 LastLast
Results 1 to 25 of 59

Thread: olympic/ powerlifting journal

Hybrid View

  1. #1
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75

    olympic/ powerlifting journal

    hi
    I am 66kg, thats about 145lbs. im 19 yrs old and this is my new routine for olympic lifting/ powerlifting
    im lifting mainly for mma but i love the sports of olympic lifting and powerlifting so heres my routine.

    Saturday
    -Bench day
    Bench press 6 sets
    Close grip bench press 4 sets

    Tuesday
    Deadlifts 5 sets
    Snatches (olympic) 5 sets
    Stiff leg deadlifts 3 sets

    Thursday
    Clean then do front squats 5 sets
    Clean and jerk 5 sets

    Pretty much all lifts will be around 5 reps, kept under 6. I want to get the explosive power for mma.
    Last edited by catinga; 11-01-2005 at 11:50 AM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  2. #2
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    i started this programme last week so i will now post the results of my workouts last week.
    here are the results from my first bench workout
    bench workout no.1
    Bench press
    80kg (176lbs)
    -6 reps
    -5 reps
    -5 reps
    -4 reps
    -3 reps
    -2 reps

    Close grip bench press
    50kg (110 lbs)
    -5 reps
    -4 reps
    -5 reps
    -4 reps
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  3. #3
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    Olympic session
    clean and jerk
    60kg
    Cleaned the bar, then 1 jerk left leg forward, 1 jerk right leg forward (so i work both legs)

    70kg
    1 rep with left leg jerk

    70kg
    1 rep with right leg jerk

    60kg
    clean then jerk with each leg

    65kg
    clean then jerk with each leg
    clean then jerk with left leg

    i was gonna do cleans to front squats but my wrists gave way coz i was wearing no gloves, im gonna work my forearms more and that should help too
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  4. #4
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    didnt get to deadlift this week coz i hurt my leg, will do it tomorrow

    heres bench workout no.2
    ok so
    i did my bench workout today and did NOT train to failure
    i worked with the same weight as last week and did 5 reps for 5 sets.
    bench press 80kg (176.2lbs)
    5,5,5,5,5
    (last week was 6,5,5,4,3,2,)

    close grip bench 55kg (121lbs)
    5,5,5,5
    (last week was 5,4,5,4 with 50kg, 5kg less)

    so i stuck to 5 reps, on most sets that was 1 or 2 reps from failure. so i still got a good workout
    All in all im really very pleased with the results of today, because i got way more reps overall on the bench press and that wasnt even to failure, and i also did the same with the close grip bench but with an extra 5 kg!!!
    so im physched now, cant wait to see my deaflifts and clean and jerks go up too.

    im positive now that it wont be long until i get my goal of 100kg (220lbs) bench press raw (ive never lifted otherwise lol) at my bodyweight of 66kg (145 lbs) IN FACT I COULD PROBABLY DO THAT NOW I THINK
    man, we will see, i will attempt the one rep max 100kg in two weeks lol

    now...
    stfu and deadlift ...or bench, wotever
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  5. #5
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    ok so thats it so far, i got mma today and deadlift day tomorow, so i look forward to letting u know how they go
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  6. #6
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    ok so today was deadlift day, now being as im just starting with deadlifts, i was just experimenting with the weight.
    my bar only goes up to 80kg (176lbs) so i just had to make due with that for today. i know its really light for deadlifts but im just starting and trying things out.

    deadlifts (80kg)
    -10 reps
    -9 reps
    -9 reps
    -10 reps
    -9 reps
    -7 reps

    OK so obviously not the best deadlift workout thats for sure haha but im pleased with how it went for a first session of deads, next week im going to add straight legged deadlifts and also add more weight, maybe another 20kg, so that i can only do 3 or 4 reps on each deadlift.
    as you can see my legs are a lot weaker than my upper body and im gonna work on that.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  7. #7
    Senior Member dissipate's Avatar
    Join Date
    Jun 2004
    Posts
    2,437
    awesome it's not often i come across people doing oly lifts, let alone 19 year old males! keep it up!!

    where/how did you learn to do them?

  8. #8
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    went to a gym one time near my home town and a guy there taught me and a friend to do cleans and snatches
    i had to learn the jerk on my own, but it was quite easy, just looked on a few websites for videos
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  9. #9
    squat it all!
    Join Date
    Aug 2005
    Location
    DC area
    Posts
    278
    i like this routine very much. have you already started competing in mma?
    always hungry...

  10. #10
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    2 pro fights in mma, earlier this year, have been taking a bit of a break from training last few months, now starting training seriously again the last few weeks, and i am hoping to fight again by christmas, if not by then, definatley january

    im really looking forward to seeing how lifting like this is gonna help my training, as a few people have already said how much stronger ive been whilst grappling this week.

    if anyone has any advice on how to change some stuff up, let me know
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  11. #11
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    mma today, went pretty well
    tomorrow is olympic day, im changing things up a bit and hopefully doing snatches along with my clean and jerks, and taking out the front squats, as im just gonna hit the deadlift day hard from now on. im gonna go for a bit heavier weight on the clean and jerks, see how it goes.
    anyway, see u tomorow!
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  12. #12
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    hi
    i wrote down the lifts from my olympic session from the other day but, ive lost them so i cant really post them here haha
    now 2 days later i just done my bench workout
    i added a lighter bench press after everything else so i can work on explosiveness as i thought i was doing really well with pushing out more reps than usual but was too slow. I also added 3x 40 metre sprints, to help my fitness for mma. im want to take it slow so im starting with 3 and adding 1 or 2 extra per week.

    bench press 80kg
    7,7,7,5

    close grip (speed) bench 50kg
    7, 9, 7, 7

    explosive bench press (lighter but much faster movements)
    50kg
    9,5,5

    40metre sprints x 3

    As u can see i did well and killed my reps from last week, getting Personal records on pretty much all them lifts. i missed one set of bench press this workout because i did the speed (explosive) bench and sprints and didnt want to overtrain.
    im gonna stay at 80kg until i can comfortably get out 10 reps for 5 sets on bench press. i know its not as good as strength reps under 6 reps, but i just want to build a more solid base before i increase the weight, its a lot of weight for someone my size to bench at 10 reps after just a few weeks of lifting seriously.

    i wasnt happy wid my clean and jerks and i found it hard to lift what i did last week, i did it but it was hard. i put that down to training more mma this week and not eating enough lately.
    ill eat more this week
    next workout is deadlift day!
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  13. #13
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Location
    Chapel Hill, NC
    Posts
    10,215
    Your olympic lifts are very good!

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  14. #14
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    thanks man, i didnt get to write down my snatch results but will do it this week for sure. i think im going to lower the weight very slightly with the olyimpic lifts so that i can work on explosiveness this week.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  15. #15
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    deadlift today
    an improvement since last time
    i had to do a load of weighted exercise at college so i did not add any extra exercises to my deadlift day today, plus i was feeling ill so i just stuck to the same as last week but increased reps
    deadlift 80kg
    11reps
    11reps
    11reps
    11reps
    11reps
    11reps

    so as u can see, 6 sets of 11 reps at 80kg, which is an improvement to last weeks which was
    -10 reps
    -9 reps
    -9 reps
    -10 reps
    -9 reps
    -7 reps

    SO AN IMPROVEMENT SINCE LAST WEEK, i kept all sets at 11 reps.
    i dont have any more weight for the next two weeks i will keep working at 80kg but add 3 sets of stiff legged deads.

    im going to keep doing my bench workout at 80kg too, until i get over 10 reps on ALL sets. this is going to be my test to see if im ready to move up the weight on all exercises i do, if i can do 6 sets of 10 reps on that exercise, i will move up the weight 5 kg

    (EDIT, also, if i work until i can do 10 reps for 6 sets, this also gives me an opportunity to work on higher reps to build a bit more muscle, which is always a bonus
    Last edited by catinga; 11-08-2005 at 11:32 AM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  16. #16
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    today i didnt have the enery for the olympic session as i was suffering from a bad cold, but did my rows/biceps session i used to do a long timne ago. i beat all my P.R's and added more weight etc..... i am much stronger these days, when i compare the below workout to the reps i used to get on lower weights
    reverse grip bent over row 50kg
    11
    12
    12
    12
    12

    bent over row
    50kg
    10
    10
    8
    9

    one arm row 25kg
    13 each arm
    13
    13

    bicep curl 25kg
    10
    7
    6
    6

    i will do olympic next week
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  17. #17
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    today was my bench workout and i kicked ass on every set, beating my P.R's on EVERY SET

    bench press 80kg
    8,8,8,8,7

    close grip bench 55kg
    9,8,7,8

    explosive (speed) bench
    50kg
    9, 10, 10, 10

    slow controlled bench to work on technique 50kg
    6 7

    the slow controlled bench was basically just a set at the end where i try and do the bench press with perfect technique, coming all the way down to my chest, pausing and pushing back up. i feel this will help my overall bench technique, in strengthening my chest more, at the bottom of the exercise.

    feeling strong!
    i dont feel like my arms are completly screwed though, i feel like i could do a bit more, i might have a look into some proper assistanse exercises.

    i will be at 10 reps for 80kg bench press SOON!!!!
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  18. #18
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    deadlifts today
    man i discovered something about deads today lol. if u eat too soon before, they make u fRuckin SICK. i nearly threw up coz my stomach was full.
    despite this i still did really well as far as reps go and got a good workout.

    deadlifts 80kg
    13, 13, 13, 13, 13

    i couldnt get a sixth set out because i was about to throw up. but, as you can see i got two reps more on them sets compared to 11reps sets i did last week, so im still getting stronger which is good.
    i havent made any gains as far as weight goes as i havent been eatin much so im eating like a horse today (hence why i nearly threw up)
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  19. #19
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    got home from college today and decided to do something for my stamina
    i went out and did guerilla cardio
    for those of you who arent familiar with this the workout goes like this
    sprint fast as u can for 20 seconds
    walk for 10 seconds
    sprint fast as u can for 20 seconds
    walk for 10 seconds
    (repeat like that 8 times)

    this is intense to say the least
    my lungs are burning right now and im sure this will help build up my legs and give me better stamina.ill try to do this workout some more, maybe after 2 weightlifting workouts per week
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  20. #20
    Senior Member dissipate's Avatar
    Join Date
    Jun 2004
    Posts
    2,437
    you're doing pretty well!! are you from australia? hope you get that 80kg bench soon. keep going!

  21. #21
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    hi
    thanks bro
    ive got 80kg bench now, at 8 reps on each 5 sets. next week will be 9 reps then week after that 10 reps, then i will increase to 85kg
    im not from australia, im from the U.K
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  22. #22
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    reverse grip bent over row 55kg
    12, 12, 12, 12, 11

    bent over row 55kg
    7
    50kg
    10, 10, 10, 10

    one arm rows 25kg
    14 each arm
    14 each arm
    13 each arm

    Barbell bicep curls 25kg
    10, 8, 7, 7


    Dumbell curls 10kg
    5, 5, 4, 4

    Chair hold (for forearms, i like this one)
    17 secs
    15 secs
    11 secs
    9 secs
    9 secs

    All in all, a good workout, the reps keep going up on most exercises, some exercises they arent as much but im sure now with my diet in check as of tonight they will go up. i added some bicep exercises because i dont feel they are getting any stronger.

    i couldnt do olympic today as i usally do it in my drive and its freezing and raining so yup i did back and biceps
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  23. #23
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    apologies for not posting through the last week
    today was back and bicep day again, could not do olympic today, bad weather outside.
    reverse grip bent over rows 60kg
    10,10, 10, 7, 8

    bent over rows 60kg
    8, 8, 8, 8

    one arm dumbell row 30kg
    left,
    8, 8, 8, 8, 7

    barbell curl25kg
    10 10 10 8

    dumbell
    10kg
    6 6 7 7 6

    was a really good workout, i saw a gain in strength in all my exercises. bicep culrs, both dumbell and barbell saw a lot more consistent reps, as compared to last week.
    im real pleased with it
    tomorow is sprints and then saturday is bench day!! im gonna kill bench day
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  24. #24
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    today was sprinting
    i did the guerilla cardio workout again
    sprint 20 seconds fast as you can
    walk 10 seconds
    sprint 20 seconds fast as u can
    repeat until sprinted 8 times

    today i did 10 sprints!! so an improvement. over the next few weeks i want to improve to about 15 sprints at least, then over xmas and new years, even more. thats a lot i know, but i want to get fit for mma

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

  25. #25
    Wannabebig Member
    Join Date
    Feb 2005
    Posts
    75
    apologies for not posting lately, i took one week off weights to just do endurance work
    did bench today, and did real well on my flat bench and close grip bench presses.
    bench 80kg
    9, 9, 9, 8, 8

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

    chest flys 17.5kg
    9, 8,

    dips 20kg
    20, 20, 20
    30kg
    16
    Last edited by catinga; 12-04-2005 at 04:48 PM.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •