Sergeant's Olympic Weightlifting Log

[sergeant_81]

For all intents and purposes, my "Carry on Wayward Son" log, in the General Training Forums, is now defunct. It never really went anywhere anyway.

An Olympic Weightlifting coach has set up shop here in my hometown at the Crossfit facility. He currently has several lifters competing in the area.

Long story short, I signed up with him and will be competing within the year.

Yesterday evening was my first session. I was evaluated for overall flexibility, and we then worked snatch drills. Focus was tight back and loose arms. The entire movement was taught in stages, progressing from PVC pipe to the bar to bar + 5 kg. A few overhead squats (snatch grip) were included. Afterwards, 10 kg was loaded to the bar to practice the initial pull, stopping at just above the knees.

Final drills included box jumping (not sure of the height, it was only 12 inches or so), reaction drills (sprint a very short distance at the coach's command), and "relaxation" drills (hang from a pull-up bar and relax the body; the coach would pull on my legs to determine level of relaxation). Also drilled squats for a few reps.

The coach is out for a few days - I think he's assisting the U.S. team somewhere. Next training session is Tuesday evening. Clean and jerk drills will be the focus.

[NewWorldMan]

will be watching your log - just started in March myself and first meet at the end of July.

[sergeant_81]

Thanks. Honestly I'm not sure when my first competition would be - the coach is currently focused on breaking my bad habits and starting from the ground up. I don't think I'm going to be moving any significant weight for awhile.

Nevertheless, we'll be drilling the C&J tomorrow evening, and I'm stoked.

[gzt]

He was probably at nationals. someday you might go too.

[sergeant_81]

Hol-eee shit.

Today was supposed to be C&J technique drills; instead, I walked in and the coach looked at me with a grin. Told me that the goal was to have me crawling out on all fours by the end of the session.

Well, I didn't crawl out on all fours, but I feel like I've been hit by a truck.

Most of the work was snatch drills with light weight, but a bit heavier than last session. Lots of reps. Some from the hang, some full, and a few snatch landings; most reps at 40 kg. Focus, as always, on tight back and loose arms. Loaded up heavier to 70 kg for initial pull drills from the floor for 3x5, focus on using the legs, stopping at just below the knee. I had trouble with being tight and unrelaxed today and it caused a few problems.

Afterwards, high-bar squats, focus on tight back and knees out, 4 or 5 sets of 8 (can't remember) working up to 70 kg.

Back extensions, 3x10 bodyweight.

Abdominal work (holding a static position).

Sprints, about 15 meters, over 10 or so low hurdles, 5 to-and-fro for 10 total.

Afterwards, stretching, and I was told to go home, take a very hot shower and a few ibuprofen, or I would regret it in the morning.

It doesn't look like much, but halfway through I was a hurt little puppy. I immediately recognized my conditioning as not being up to par. The coach told me not to worry - we'd get there soon enough.

Session #3 tomorrow...

[sergeant_81]

Clean-and-jerk drills today. Coach had me work on my own with the bar and a pair of technique plates for a bit to see what I had ingrained and what my understanding of the movement was.

After 10-15 minutes of this, we worked on extension and jerk technique. This was followed by a series of complexes, which went as follows:

Power clean - power jerk - front squat - jerk - drop bar - set up and full clean.

I worked up to 60 kg on these.

Afterwards, loaded to 80 kg and worked initial clean pulls to just below the knees, 3x5. Moved on to squats from there, 5 reps each of 20 kg (bar), 50 kg, 60 kg, 70 kg, 80 kg.

Wrapped it up with a few football-style runs in place, 3 sets 10 seconds each. Stretched and called it a day.

An interesting exchange occurred halfway through the workout, involving another lifter:

Coach (to Lifter): You think he's ready for Mucho Grande?
Lifter: Mucho Grande? Nah. Maybe a couple more sessions.
Coach: You think so?
Lifter: Yeah. Couple more sessions.
Coach: Ok.
Me: Mucho Grande?
Coach: You no worry about Mucho Grande. You find out.

Uh-oh.

Next session Friday evening. Stay tuned...

[gzt]

sounds like you have a sadistic coach. the best sort.

[sergeant_81]

Snatch drills tonight.

Snatched with bar and training plates, then worked various iterations of the movement at 40 kg. These were as follows:

Muscle snatch, 3x4-5

Power snatch followed by overhead squat, 3 reps

Power snatch followed by 4 overhead squats, 3 sets

Full snatches, 3 sets of 3

I'm having to focus on finishing the pull. The coach says I'm too focussed on dropping underneath the bar, and as a result I'm losing the bar forward. I also need to learn to stay tight at the bottom.

After technique drills, worked snatch pulls to just below the knee, 60 kg for 4 sets of 5.

Upright rows and curls, 20 kg (bar), 3 sets of 6 reps each. I know these seem out-of-place - coach stated my arms are a bit weak and we need to strengthen them up a bit to attain a solid overhead fix.

Good mornings, 1 set with the training bar, 3 sets of 5 at 40 kg.

Squats, up to 80 kg, various rep ranges.

Stretched and called it a day. I asked the coach about Mucho Grande again. He just grinned, shook his head, and said he'd see me tomorrow.

Stay tuned...

[sergeant_81]

Quick post as I have errands to run -

Trained this AM, sort of a "Bulgarian day."

Worked up on front squats to a final 4 sets of 2 @ 80kg.

5-minute break, then on to snatches, working up to a 55 kg single. I kept missing on the way up, so we worked the last single as a power snatch followed by an overhead squat.

5-minute break, clean-and-jerks, working up to an 85 kg single.

Next training session Tuesday - might elaborate on training later on in the day -

Stay tuned...

[Kincain]

Good to see that you got coaching sarge! Im staying tuned for muche grande :)

[sergeant_81]

Snatch work tonight. No mucho grande yet...not sure if I'm just being messed with.

Started with power snatches followed by overhead squats, working from 20 kg (bar) to 40 (kg), 4 sets of 4 at the 40kg weight.

Snatch grip pulls to just below the knee, 60 kg, 4 sets of 4.

Worked a new exercise tonight. Good mornings followed by a drop into a full snatch. I'll try to describe this - take the bar from the stands and set up like you would for a high-bar squat, except your grip is at snatch width. Perform the good morning, then at about 45 degrees or greater back angle, drop down into the snatch and recover like you would for a normal snatch. This seemed to work emphasis on tight back. Only went 20 kg (bar) and 30 kg for these, 3 or 4 sets of 4.

Full-extension jumps with 20 kg (bar) on back, 3 sets of 10.

Back extensions, 3 sets of 10.

After all this, we went right to full snatches for several sets of 3, working up from training plates to 40 kg. The training has done something for me - I didn't miss a single snatch, and the top 3 at 40 kg were solid.

Finally, squats, working up in sets of 3 to a final set of 100 kg.

Overall, an outstanding session tonight.

[sergeant_81]

Short training session tonight, focus on C&J.

C&J, a few sets of 3 reps, bar & training plates. Afterwards, a few C&Js at 40 kg.

C&J complexes: power clean, front squat, power jerk, jerk, bar down, set up and full clean. 4 of these at 50 kg.

Clean pulls to the knee, 70 kg, 4 sets of 4.

Press, 20 kg (bar) 8 reps, 30 kg 5 reps. (Introductory)

Squats, working up to 3 sets of 3 @ 90 kg. Note these are high-bar and ATG.

Back extensions, 3x10.

Static crunch holds, 2 x 60-70 seconds.

Side note, first competition August 1.

[sergeant_81]

Snatch drills tonight.

Snatch complexes: power snatch - overhead squat - bar to above knees - power snatch - repeat, 4 reps for 4 sets at 40 kg after work-up.

Power snatches followed by 4 overhead squats, 4 reps for 4 sets, 40 kg.

Full snatches, 3 sets of 3, 40 kg. Only a couple of misses. The snatches are starting to come together.

High-bar, ATG squats, working up in sets of 3 to a final set of 90 kg.

Back extensions 3x10.

Heavy C&J work tomorrow evening. Stay tuned...

[sergeant_81]

C&J work tonight.

C&J up to 70 kg, several sets. Some of these were worked as clean-clean-jerk or clean-jerk-jerk.

Clean pulls to the knee, 100 kg, 3 sets of 4.

Squats, working in sets of 3 up to a final set of 100 kg for 3, followed by a back-off set of 70 kg for 3.

Back extensions 3x10.

Quick session tonight. Have a feeling I'm going to get slaughtered tomorrow morning.

[sergeant_81]

Snatch work.

Muscle snatches, just bar and training plates, ~30 kilos, several sets of 4 reps.

Power snatch from above knee - power snatch from below knee - overhead squat, 40 kg, 3 or so sets.

Power snatch, 3 overhead squats, 40 kg, 4 sets.

Power snatch, full snatch from above knee, full snatch, 3 sets, 40kg.

Full snatches, 40 kg, 3 sets of 3.

Front squats, working up on sets of 3 to 70 kg.

[sergeant_81]

Coach is in Taiwan, assisting Team U.S.A. at the University Worlds. I will be on my own for training this week, using similar workouts to those posted above. Not going to get all sessions in due to a vacation at the end of the week out-of-state.

Next session Tuesday evening. C&J focus, but I'd really prefer to work on the snatch...

[sergeant_81]

Muscle snatches, sets of 4 to 30 kg.

Power snatch above knee - below knee - overhead squat, 4 sets, 40 kg.

Power snatch, 3 overhead squats, 4 sets, 40 kg.

Snatch, 3 sets of 3, 40 kg.

Snatch singles, up to 52 kg.

Front squats, sets of 3 up to 70 kg.

[Kincain]

hey sarge,

I don't know if I'm right, and I can't find it anymore in your log, but when is your competition date? And how is the facility where you train at?

P.S: nice to see kilo's for a change, now I don't have to do math all the time :)

[hbriem]

Nice work and I agree, the metric system rules.

[sergeant_81]

hey sarge,

I don't know if I'm right, and I can't find it anymore in your log, but when is your competition date? And how is the facility where you train at?

P.S: nice to see kilo's for a change, now I don't have to do math all the time :)

August 1 is the date. It's the Connecticut Open Weightlifting Championships. At this point I have no idea what my planned lifts will be - coach doesn't have me going very heavy yet - and I'm not sure what the planned bodyweight is, either. As of today I'm 92 kg/203 pounds, which puts me at the upper end of the 94 kg weight class. I checked some of the results from last year's meet and I'm pretty sure I'm not going to be competitive in this weight class the first time out :) Coach has stated he wants to "lean me out" a good deal, so he might have me shooting for the 85 kg class. That's about a 20 pound/9 kg bodyweight reduction for me, and I'm quite honestly not sure how I feel about that.

The facility is a Crossfit gym that the coach is operating out of. It's pretty small, but well-equipped. There are 4 platforms available to one side, each with squat stands. The equipment is a mix of Werksan and Eleiko bars and plates. Overall a great little place, and I can watch the Crossfit women do their thing while I'm setting up for a lift (note: hot blonde Crossfit chick bending over in tight spandex shorts right in front of you = badly missed lift).

Hbriem - thanks!

As far as the kilogram measurements - as much as I'm a standard-issue, gun-loving, right-wing, red-blooded American, I do believe the metric system is superior to the U.S. imperial. I do wonder about the psychological impact - does 100 kg feel as heavy as its equivalent, 220 pounds (given that this is not a very heavy weight anyway)? It sure as hell doesn't seem so. I think it's the "100" versus "220" playing tricks with my head.

C&J work this evening -

[Santisua]

August 1 is the date. It's the Connecticut Open Weightlifting Championships. At this point I have no idea what my planned lifts will be - coach doesn't have me going very heavy yet - and I'm not sure what the planned bodyweight is, either. As of today I'm 92 kg/203 pounds, which puts me at the upper end of the 94 kg weight class. I checked some of the results from last year's meet and I'm pretty sure I'm not going to be competitive in this weight class the first time out :) Coach has stated he wants to "lean me out" a good deal, so he might have me shooting for the 85 kg class. That's about a 20 pound/9 kg bodyweight reduction for me, and I'm quite honestly not sure how I feel about that.

The facility is a Crossfit gym that the coach is operating out of. It's pretty small, but well-equipped. There are 4 platforms available to one side, each with squat stands. The equipment is a mix of Werksan and Eleiko bars and plates. Overall a great little place, and I can watch the Crossfit women do their thing while I'm setting up for a lift (note: hot blonde Crossfit chick bending over in tight spandex shorts right in front of you = badly missed lift).

Hbriem - thanks!

As far as the kilogram measurements - as much as I'm a standard-issue, gun-loving, right-wing, red-blooded American, I do believe the metric system is superior to the U.S. imperial. I do wonder about the psychological impact - does 100 kg feel as heavy as its equivalent, 220 pounds (given that this is not a very heavy weight anyway)? It sure as hell doesn't seem so. I think it's the "100" versus "220" playing tricks with my head.

C&J work this evening -

Just wondering out of random curiosity, do you pay per session or since you are competing with this coach is it reduced or whatever? I honestly don't know why I'm asking about the financial details but I'm hella jealous that you have a sick coach and a great facility. Delaware still sucks, I wish i was home for the summer, then I could olympic lift all the time

[sergeant_81]

Just wondering out of random curiosity, do you pay per session or since you are competing with this coach is it reduced or whatever? I honestly don't know why I'm asking about the financial details but I'm hella jealous that you have a sick coach and a great facility. Delaware still sucks, I wish i was home for the summer, then I could olympic lift all the time

Hi Santisusa,

I detailed the costs at http://www.startingstrength.com/resources/forum/showthread.php?t=17530&page=3

Short of it is, $125 a month, a tad expensive - and I haven't bought a singlet or other equipment yet, either :)

[Santisua]

haha sorry, I completely forgot about that thread! Thanks man, I hope your lifts are doing well. I had 3 sessions with an oly coach before I came back to school for the summer(doing research) but I can't practice the lifts, so it sucks a lot..the bumpers are terrible and the platform sucks and the bar is a standard really crappy barbell that is not to be dropped.

[sergeant_81]

Very simple C&J session.

C&J, working up to a set of 3 at 70 kg.

Clean pulls to the knee, 4 sets of 4 at 100 kg.

High-bar, ATG squats, up to 100 kg for a set of 3 followed by a back-off set of 70 kg for 3.

Back extensions, 3x10.

[Kincain]

sorry for the delayed reply, sounds pretty nice where you train. It's probably a good price for what you get.

[sergeant_81]

All right, snatches, snatches, snatches! Come on in snatch lovers! Here at the gym we're slashing snatches in half! Give us an offer on our vast selection of snatches, this is a snatch blow out! All right, we got white snatches, black snatches, Spanish snatches, yellow snatches, we got hot snaches, cold snatches, we got wet snatches, we got smelly snatches, we got hairy snatches, bloody snatches, we got snappin' snatches, we got silk snatches, velvet snatches, Naugahyde snatches, we even got horse snatches, dog snatches, chicken snatches! Come on, you want snatches, come on in, snatch lovers! If we don't got it, you don't want it! Come on in, snatch lovers!

Ahem...

Seriously, lots of freakin' snatches tonight. Worked up to 55 kg for a single, backed off, then just snatched 40 kg for technique work for a good hour and a half. Good stuff.

[sergeant_81]

Huh. Looks like my posts for the last several workouts were wiped out during the server upgrade(s). Overall, things are going well - starting to work up a little heavier now. Two weeks out from competition.

Will post tonight's workout later on, which I believe is similar to what I've been doing over the past week and a half.

[sergeant_81]

Power clean and front squat, 20x3, 40x3, 50x3, 60x3

Snatch, 20x3, 40x3, 50x2x2 (one missed)

Snatch pull to knee, 50x3, 60x3, 65x3x3

Snatch pull, 50x3, 60x3, 65x3x3

Front squat, 50x3, 60x3, 70x3, 80x2x2

Push-ups, 3x15

[sergeant_81]

Power clean & front squat, 40x3, 50x3, 60x3x2

Clean-and-jerk, working for a PR: 40x3, 50x3, 60x3, 70x2, 75x1, 80x1 (PR)

Clean pull to knees: 50x3, 60x3, 70x3, 80x3, 90x3

Squat: 50x3, 60x3, 70x3, 80x3, 90x3, 100x3

Push-ups: 3x15

[sergeant_81]

Tough session tonight. Feeling a bit stressed and tired, and couldn't relax - an essential requirement for properly performing the lifts.

Power snatch/overhead squat, working up to 3 sets of 3 at 40 kg

Full snatch, working up to a 55 kg single (PR). Tried for 60 kg twice but just couldn't get it. Any other night, I probably had it in me.

Snatch pulls to knee, working up to 80 kg for 3.

Snatch pulls, working up to 80 kg for 3.

Front squats, working up to a PR single of 90 kg.

Back extensions, 3x10.

[sergeant_81]

Extremely busy with work, but still getting the training sessions in, 5-6 sessions a week, in the manner of the last few workouts posted above. Just haven't had time to post. Will give details on the last few workouts when I find a spare moment -

Meantime, competition is approaching -

[sergeant_81]

Power clean below knee, 40kgx3, 50kgx3, 60kgx3, 65kgx3, 70kgx3

Power clean above knee, same set and rep scheme as above

Clean pull to knee, 50kgx3, 60kgx3, 70kgx3, 80kgx3, 90kgx3

Power jerks from rack, 40 kgx3, 50kgx3x4

Front squat, 50kgx3, 60kgx3, 70kgx3, 80kgx3, 90kgx1 (PR)

Back extensions, 3x10

10 days out from competition...

[sergeant_81]

Rough one today, topped off with an injury.

Power cleans, working up to 70 kg for a single
Power clean & front squat, working up to 70 kg for a single
Full clean, working up to 80 kg for a single. I attempted 85 kg and the pull was all fucked up, mostly due to being tired. Instead of letting it go, I tried to hold on, caught it wrong, and yanked a tricep from shoulder-to-elbow. Hurt like absolute hell for a bit.

A bit of ice and a break, and on to clean pulls to the knee, working up to 3x90kg.

Push-ups, 3x15. We were supposed to do push jerks tonight but Coach made me drop them due to wrenching my arm.

[sergeant_81]

Bulgarian-style training today. The shoulder and elbow are ok, a bit of residual pain. Still icing and popping a shitload of vitamin I.

Front squat, up to a heavy 95 kg single (PR).

Snatch, up to a 50 kg single.

Clean-and-jerk, up to a 75 kg single.

Back to the snatches, up to a 50 kg single.

Clean-and-jerk, up to a 70 kg single.

[sergeant_81]

Kinda weird session today. Mostly technique work with a few Crossfit types who had come in for weightlifting technique advice. Worked up snatches to 40 kg for a few singles - focus all on technique.

Afterwards, clean-and-jerk, up to 70 kg for a single, then front squats, working up to a 90 kg single.

Also did a few kettlebell swings, rehab-type stuff for my shoulder and elbow.

Easy day.

[sergeant_81]

Snatches, mostly technique work, on up to 50 kg for 2 singles followed by a back-off 40 kg double.

C&J, technique as well, up to 70 kg for 2 singles, followed by a back-off 60 kg double.

Snatches from just below the knees, very light technique work, 25 kg 4 sets of 3.

Front squats, up to 3 80 kg singles.

[sergeant_81]

Same training session as the previous post. Apparently we're doing this workout all week. Rest day on Saturday and comp Sunday.

[sergeant_81]

Same deal tonight. I got to listen to a paleo diet lecture, complete with product pushing and the "milk causes cancer" bullshit, being delivered to the Crossfit types while I lifted. The guy made some good points, but lost me when the pseudo-science started to kick in.

Last w/o tomorrow before comp on Sunday.

[sergeant_81]

I will be posting the meet report in the Training or Ends & Pieces forum later on. They took vids of each lift but it will be a bit before they get uploaded.

All told, 6 for 6 with a 143 kg total, including a 60kg snatch and 83 kg c&j, both pr's. I have a lot to say about my general thoughts - the most prevalent being that I feel I could have done more - but will save them for the meet report thread when I post it.

[toddmr]

Excellent job at the meet. It's not a bad thing to walk away from your first meet having gone 6/6 but feeling you had something left in the tank. I did my first OL meet last month with the main goal of learning how the OL meet runs and getting used to being on the platform. My total was a secondary concern.

[sergeant_81]

Meet over, 1-day break, back to it.

Power snatches, working up to 50 kg for 3.
C&Js, working up to 3 singles at 70 kg.
Hang snatches, working up to 3 singles at 50 kg.
Push jerks behind neck, working up to 60 kg for 3.
Front squats, working up to 3 singles at 85 kg.
Snatch pulls, working up to 3 sets of 2 at 65 kg.

[sergeant_81]

I haven't updated in a week. Let's just leave it that coach more or less stated that now my first comp was behind me, it was time to "kick my ass." He has delivered on the promise.

I'm working what he's described as a pretty standard Russian system, with the occasional "Bulgarian day" mixed in. Up to 7 sessions a week now.

Will try to be better about updating this week...

[sergeant_81]

Coach was at a seminar at the Colorado Springs training center over the last couple days. He came back with a few new ideas.

Overhead squat with bar pressed against posts of power rack: 30 kg x 6 x3
Behind-the-neck press in jerk receiving position (feet split): 25 kg x 5 x 3

Power snatches, working up to 50 kg for 3.
C&Js, working up to 3 singles at 70 kg.
Hang snatches, working up to 3 singles at 50 kg.
Front squats, working up to 3 singles at 85 kg.
Snatch pulls, working up to 3 sets of 2 at 65 kg.

Repeat of the overhead squat with bar pressed against power rack posts.

[sergeant_81]

Overhead squats with bar pressed against rack posts: several sets at 25 kg

C&J, working up to 3 singles at 70 kg
Snatch from hang, working up to 3 singles at 50 kg
Behind-the-neck press in jerk position (feet split), 3 sets of 5 at 25 kg
Front squats, working up to 3 singles at 85 kg
Snatch pulls from the hang, 4 sets of 4 at 60 kg

All of a sudden I'm having trouble dropping into the deep squat position on my snatches. I keep power-snatching them. Coach is in Beijing for the week so I'm not sure what's causing this - although the power snatches are rather easy. It's possible I'm getting strong enough where a drop isn't required at these weights, but that's pure speculation.

[sergeant_81]

Damn it. I have got to be better about updating.

Weird day today. Coach has been in Beijing with the Chinese national team and, once again, has decided I make a good guinea pig.

Snatches: working up to 5 sets of 3 at 45 kg
Back squats: working up to 5 sets of 5 at 80 kg (5 sets of 5? I haven't done a set of 5 anything in a very long time)
Back extensions: 3x10 with 10kg
Various ab stuff

[sergeant_81]

Another short workout today.

C&J, working up to 3 singles at 70 kg.
Clean pulls, 3 sets of 3 at 80 kg.
Front squats, working up to a set of 3 at 80 kg.

Back extensions, 3x10 w/ 10 kg.
Ab work.

[MazdaMatt]

This work seems rather light to me for your last few log entries. Are you on a deload or am I just not comprehending the toll the volume takes? What's your weight?

(I truely don't understand oly programming and training, so please forgive any idiocy I'm spewing)

[slowjoe]

Overhead squats with bar pressed against rack posts: several sets at 25 kg


Sorry to be a newbie, but could you explain a bit more here. I can't really visualise it.

And was "mucho grande" a headfuck, or did I guess wrong?

[sergeant_81]

Sorry for the confusion.

As far as the volume, I'm not sure what's going on. Coach was in Beijing observing the Chinese national team, so he was sending programming via cellphone from afar. I noted myself things just seemed very light.

He returned today. The session was as follows:

Back squats, 5x5 at 85 kg
Snatches, several sets working up to 5 sets of 3 at 50 kg. This is a distinct change in volume here, for both snatches and squats - I'd previously been working in rep ranges of 2 or 3 for squats and 3 singles for snatches. 5 sets of anything has never happened until now.

Back extensions, 3x10, with a 15 kg plate.

And a surprise tonight, 3x10 of barbell curls, of all things, 20 kg, followed by 3x10 tricep extensions, 20 kg, and one-arm rows with a kettlebell (he handed me one, I didn't think to look at the weight, it was light). Apparently this is part of the next "phase," as he put it.

Honestly, he sort of keeps me in the dark as far as the overall plan. All I know is the goal: a 100 kg snatch and 120 kg C&J by February. You do make a good point, Mazda - sometimes it seems the programming is all over the place. Suffice to say a 50 kg snatch is one hell of a lot easier now than it was a scant month ago.

Slowjoe, I'll try to explain:

In a power rack, take the bar and press it overhead with a snatch (wide) grip. Walk forward until the bar touches the upright posts, and press against them slightly. Perform an overhead squat, with the bar pressed against the uprights all the way down and all the way up. It's actually quite a bastard the first few times. Apparently it's a method of enforcing the vertical position of the trunk at the bottom of the lifts and is used by Polish coaches and lifters.

Hope that helps -

[sergeant_81]

Oh, and "mucho grande" is apparently a "cue" used for tight back. There's a disgusting and disturbing story behind it that occurred in Cuba. So, when my back loosens up - which I have a problem with at the bottom of the C&J - I get "mucho grande!" shouted at me.

[sergeant_81]

Been down and out with an upper respiratory infection from hell the last few days. On antibiotics and doing my best to breathe without spraying multi-colored lung shit everywhere. Needless to say, no training until this clears up.

Drugs powerful good is good.

[sergeant_81]

Still sick as a dog, but went in for a light training session today. Sort of regret it, as I really feel like shit now, but am sort of glad I went in. Maybe getting the blood moving and sweat flowing will loosen up the shit in my lungs.

Squats, working up to 5 sets of 5 at 85 kg.
Two power snatches followed by full snatch, 3 sets of 3 at 25 kg. Technique focus.
Snatches, 3 sets of 3 at 40 kg. Technique focus.
Snatches from high hang (starting at the "second pull" position), 3 sets of 3 at 25 kg. Technique focus.

[sergeant_81]

Still not up to snuff as far as my health. Coach routinely quips that I'm dying.

C&J, working up to 4 sets of 2 at 65 kg, 1 set of 2 at 70 kg.
Snatches, working up to 3 sets of 3 at 40 kg. Technique focus.
Curls/extensions, 20 kg, 3x10 each.

We're keeping the workouts light and focused on technique while I recover from my recent illness.

[MazdaMatt]

Bummer on your sickness. Eat big! Stay hydrated!

I guess if your 50kg snatch has become much easier in a month, then perhaps the light work is all for the sake of technique. Good luck and get back at it as you can!

[toddmr]

Lighter weights also help you develop speed. And speed is what most beginner, and especially masters, olympic lifters need to develop.

[sergeant_81]

Thanks for the kind words, all.

Almost over the lung thing. Feeling ok, just have a ball of shit I still need to hack up.

Squats, working up to 5 sets of 5 at 90 kg.
Snatches, working up to 1 set of 3 at 50 kg.
Snatch deadlifts, 3 sets of 5, 70 kg.
Push-ups, elevated (feet on a box and hands on rails), 3x10

Just to clarify "working up," I do quite a lot of sets up to the goal weight for the day. For example, today's snatches were 1 set of 3 at 50kg; prior to that, I worked with 25 kg for 3 sets of 3, 30 kg for a set of 3, 40 kg for a set of 3, and 45 kg for a set of 3 prior to loading up 50. Same with squats. So, there's more work being done than first glance at my usual posts.

[sergeant_81]

Power snatch - snatch from hang position below knees - full snatch, working up to 5 sets at 50 kg.

Squats, working up to 5 sets of 5 at 90 kg.

Snatch deadlifts, 1 set of 5 at 50 kg, 3 sets of 5 at 70 kg.

Back extensions w/ 10 kg plate, 3 sets of 10.

[sergeant_81]

Front squats, working up to 1 set of 3 at 70 kg.
Cleans from blocks, working up to 1 set of 3 at 70 kg.
Behind-the-neck press with feet in split jerk position, 40 kg 3x10.
Snatches, working up to 1 set of 3 at 50 kg.

[sergeant_81]

Been on the road the last few days. Finally going to get a full week of training in.

Snatches, working up to 5 sets of 3 at 50 kg.
Snatch-grip deadlifts, working up to 3 sets of 3 at 70 kg.
Squats, working up to 3 sets of 4 at 95 kg.
Back extensions, 3x10 w/ 10 kg.

[sergeant_81]

Worked clean & jerks up to 60 kg, then the following:

Clean-clean-jerk, 70 kg
Clean-jerk-jerk, 70 kg
Clean-clean-jerk, 70 kg
Clean-jerk-jerk, 70 kg
Clean-clean-jerk, 70 kg

Deadlifts, clean grip, feet elevated, 5 sets of 6 at 55 kg

Snatches with clean grip, 20 kg, 3 sets of 5

Press behind neck with feet in split jerk position, 3x10, 25 kg

Jerk from chin, 25 kg, 3 sets of 5

Back extensions, 3x10, 10 kg

[sergeant_81]

Squats, working up to 4 sets of 4 at 100 kg.

Power snatch-snatch from below knee-full snatch. I was supposed to work up to 5 sets at 50 kg, but had problems from the outset. It just wasn't clicking today. Coach had me back off to 25 kg and we worked snatches from the high hang, focus on getting under the bar. Moved to 40 kg from there for a few more sets of snatches from the knee.

Back extensions, 3x10, 10 kg.

[sergeant_81]

Hasn't been a good couple of days. Went for totals on Saturday, and only managed an 87 kg power clean-and-jerk, and a 62 kg snatch. I'm having a serious issue with getting under the bar - I pulled 65 kg high enough to hit the ceiling but just couldn't get under it. Same with the clean - caught it in a solid power position and jerked it no problem, but couldn't get under. So, focus is on getting under the bar for awhile - lots of pulling from blocks to come.

Injured myself tonight on a fucked up squat, as detailed in the Ends and Pieces forum. Probably going to have to modify training for a bit until my knee heals.

[sergeant_81]

Light training session today, on account of my little squat incident yesterday. After warming up I was able to move the knee joint through the whole range of motion and air-squat ass to grass, but coach decided not to put it under heavy load.

Clean from high blocks, working up to 3x3 at 50 kg.
Behind-the-neck press, 3x10 25 kg
Back extensions, 3x10 15 kg
Curls, 3x10 20 kg
Tricep extension, 3x10 20 kg

[Kincain]

Hope you'll get well soon

[sergeant_81]

Thanks Kincain! Where have you been lately?

Last couple of days, a light workout similar to the above. Knee healed up ok - just bruising and swelling. Unfortunately when you hit the patella hard, it does NOT like you for a few days although you might not have done any real damage.

Yesterday was "Bulgarian Day." Front squats, working up to an 80 kg single, snaches, working up to two 55 kg singles, and clean-and-jerk, working up to a 75k single. I then re-performed the snatch and clean-and-jerk work-ups. Unfortunately, my endurance is not what it should be at this point and I started missing snatches at 50 kg, so we backed off on those to 40 for a double then worked the C&J up to 70.

This workout took a good 2 1/2 hours, so I think my issue is not eating anything during the session and being out of energy by the time I get to the second round of snatches. I might try a protein drink or something during workouts.

[thebigdog]

A U.S. Olympic Weightlifting coach has set up shop here in my hometown at the Crossfit facility. He currently has several lifters competing in the area, including a female lifter who has qualified for the 2012 Olympics.

FYI, neither **** ***** nor anyone else has a female that has qualified for the 2012 Olympics. The qualifying events simply have not happened yet!!

[sergeant_81]

That's correct. This was a misunderstanding on my part (which, I may add, my coach vehemently corrected me about) and one I had not thought to correct in my original post. Will do so, and thanks for the reminder.

That said, I would appreciate it if you would remove the coach's name from your post, as I respect and value his privacy.

[Kincain]

hey sarge, it's true I haven't updated my log but I didn't stop lifting. I had a very busy period of writing my master thesis and moving to Amsterdam. I now lift there in the university gym, in which they have bars, bumper plates and platforms. Downside is I have to cycle about 30 min to get there, but hey others may have it worse.

I'm always lurking on your log so keep it coming! In a few days I have a question for ya, again about the jerk, but I need to look it up in my books :)

[sergeant_81]

All,

This log is on hiatus for the next 3 1/2 weeks, as I am getting married and will be honeymooning in the Caribbean (just in time for one of the busiest hurricane seasons in awhile).

I'll probably get some GPP work in on the mornings I'm not hungover as fuck. When I return, it's back to serious training - with a comp in November and a run for a medal in February. Thankfully we'll be past all the pre-wedding insanity at that point and there will be no more significant interruptions.

Y'all take care and we'll see you at the next training session.

[toddmr]

This log is on hiatus for the next 3 1/2 weeks, as I am getting married and will be honeymooning in the Caribbean (just in time for one of the busiest hurricane seasons in awhile).

Congratulations and best wishes. Good luck with the weather and all the wedding stuff.

[Kincain]

Hey sarge,

Are you still alive, or sipping mai thai's on the beach? Hope your doing well.

[sergeant_81]

My, my, my, what a turn life can take.

This log is going to be changing for a few months. Due to lack of personnel at work (50% reduction in work force over the last year thanks to the recession), I will be pulling severe overtime, including Saturdays, to meet deadlines, probably well into 2011. On top of that, I've started studying for the CPA exam, which is going to take up whatever free time I might have.

Unfortunately, my coach's training schedule is limited to evenings only (an agreement he has with the Crossfit gym owner). All I have is very early mornings, due to the fact that I commute over an hour to work each day. Unfortunately, in this situation I cannot devote the time that serious olympic lifting requires.

Therefore, I will be returning to my old gym for a little while, training 3 days a week at 5 AM. Will be using the standard starting strength model and linear progression (as I've been out of training for a solid month) and will mix in technique work for the o-lifts. The log will stay in this thread.

By spring of 2011 I should be finished with the CPA exam and work will have eased up. At that point I will return to o-lifting full time. For now, it's back to basics.

[slowjoe]

My, my, my, what a turn life can take.

This log is going to be changing for a few months. Due to lack of personnel at work (50% reduction in work force over the last year thanks to the recession), I will be pulling severe overtime, including Saturdays, to meet deadlines, probably well into 2011. On top of that, I've started studying for the CPA exam, which is going to take up whatever free time I might have.

Unfortunately, my coach's training schedule is limited to evenings only (an agreement he has with the Crossfit gym owner). All I have is very early mornings, due to the fact that I commute over an hour to work each day. Unfortunately, in this situation I cannot devote the time that serious olympic lifting requires.

Therefore, I will be returning to my old gym for a little while, training 3 days a week at 5 AM. Will be using the standard starting strength model and linear progression (as I've been out of training for a solid month) and will mix in technique work for the o-lifts. The log will stay in this thread.

By spring of 2011 I should be finished with the CPA exam and work will have eased up. At that point I will return to o-lifting full time. For now, it's back to basics.

Oscar Wilde said that work was the curse of the drinking class. I guess it's also the curse of the lifting classes :)

[Kincain]

Good to hear that you're ok, I was starting to get worried :-) It's unfortunately how work is going, but this will pass, stick it out and you'll survive and if you need a hand I'll migrate to the US :-D

You could definitely progress on your lifts with training 3 times in the week. I'm also doing ss linear progression with light oly lifts for technique. I changed because I asked Rip what I did wrong and he said that I just wasn't strong enough. So I'm really focussing on getting strong. Then I'll go to a TM program in which the light day will have a oly lift heavy, changing every other week. If you are interested the thread was called "speed deadlifts", but if you drop a line then I'll try to explain it a bit better.

But for now, good luck and take care!

[sergeant_81]

'tick tick...bump bump...' this thing still on?

So here's the rub. After getting married and dealing with all the post-mortem, I've been a pretty busy guy. Throw in some insane work hours and general life shittiness and training has ground to a total halt, for a period of about six months. Yeah...I really don't think I've walked into a gym for about that long. Completely and totally de-trained, although thankfully my diet immediately adjusted to not training and I haven't really lost much for bodyweight or added much fat-wise. Thank you, mom and dad, for my metabolic efficiency.

I'm in the midst of moving to Boston with my wife, and have thankfully found a training center (non-Crossfit!) that caters to Olympic lifters and powerlifters. I haven't visited the facility yet but have talked to the o-lifting team that trains there. In about a month I will be back to training again - yay for training bars and 5 kg training plates for a month before I start moving any weight again.

So, stay tuned...back at it before long.