George's Powerlifting/Olympic lifting log

[GeorgeR1982]

I've got some new goals so I figured I'd start a new log on here. Well I have recently decided to switch over completely to single ply gear. I'm just tired of messing with all of that multi-ply gear.

I'm also cutting weight and trying to get my body weight down to the 220's weight class is my short term goal. Long term goal is to make the 198's. Currently I am down from 243lbs and now weigh 227lbs.

Also a goal of mine is to train the olympic lifts and maybe do an Olympic lifting meet sometime next year if I feel I have the form down and am strong enough. I've been thinking about doing it, but I am gonna stop thinking and actually do it. I heard there was a Cross-fit gym near me so I am gonna check into visiting a day with them and get some coaching on the lifts here and there.

[GeorgeR1982]

Monday 9/17/12 Bench

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15

Bench Press
45x12
95x8
135x5
185x3
225x1
235x3, last rep paused
245x3, last rep paused
255x3, last rep paused

Dips
BWx8
BWx6
BWx6

Wide-Grip Seated Rows
100x12
125x12
150x12
60x2x8(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

Hammer Shrugs(static hold)
225x12
245x12
265x12

abs

(That was it. I didn't go heavy on bench today, because I took last week off from the gym. So I'm just using this week to kinda get back into it.)

[GeorgeR1982]

Tuesday 9/18/12 Squats

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
1-Legged Glute Machine: 11x2x15(each leg)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x3, added groove briefs and Belt here
315x3
335x2, got on my toes on the 2nd rep and had to rack it
335x3, smoked it

Close-Stance High-Bar Squats
225x5
245x5
265x3
no gear

Seated Leg Curls
60x12
70x12
80x12
Adducter/Abducter Machine
100x15
110x15
125x15
both in & out

Seated Calf Raises
100x3x25(2 legged)
50x2x20(1 legged)
Tibia Raises(w/mini-band)
3x20

Abs

(That was it, squats felt pretty good. But my hip and glute were feeling irratated today so I threw on my very old pair of groove briefs and I also wore neoprene shorts the entire workout to keep my hips warm.)

[Oldster]

Solid work, George! A LOTTA work and very solid.

Nice.

[GeorgeR1982]

Solid work, George! A LOTTA work and very solid.

Nice.

Thanks Oldster. Do you have a log on here anywhere?

[Mr_Rogers]

Also a goal of mine is to train the olympic lifts and maybe do an Olympic lifting meet sometime next year if I feel I have the form down and am strong enough. I've been thinking about doing it, but I am gonna stop thinking and actually do it. I heard there was a Cross-fit gym near me so I am gonna check into visiting a day with them and get some coaching on the lifts here and there.

I can assure you my form isn't great and I'm not all that strong but I just did a weightlifting meet on Saturday (went 5/6). Now we're training for the Manitoba Open (I'm in Canada) in mid-November. I honestly didn't know what to expect, but I had a blast. Keep in mind I wasn't planning on competing until next year at the earliest.

Depending on your location you may want to check out USAW's club listings. I didn't have much luck learning from a Crossfit box, but YMMV. The way Crossfit teaches the lifts is different from how they're actually performed because they need to do them for high reps or at least that's what I was told by a weightlifter (who regularly works with Crossfitters). I did however get the name of the only nationally competitive weightlifter in town who now coaches 3 of us so it wasn't a total waste.

I'm really looking forward to following your log George.

[GeorgeR1982]

I can assure you my form isn't great and I'm not all that strong but I just did a weightlifting meet on Saturday (went 5/6). Now we're training for the Manitoba Open (I'm in Canada) in mid-November. I honestly didn't know what to expect, but I had a blast. Keep in mind I wasn't planning on competing until next year at the earliest.

Depending on your location you may want to check out USAW's club listings. I didn't have much luck learning from a Crossfit box, but YMMV. The way Crossfit teaches the lifts is different from how they're actually performed because they need to do them for high reps or at least that's what I was told by a weightlifter (who regularly works with Crossfitters). I did however get the name of the only nationally competitive weightlifter in town who now coaches 3 of us so it wasn't a total waste.

I'm really looking forward to following your log George.

Thanks Mr_Rogers. I've mainly been watching alot of snatch and clean & jerk videos and I am gonna video my lifts also. Glad to have you checking out my log

[GeorgeR1982]

Wednesday 9/19/12 Aux/Oly/Cardio

Straight-Arm Pulldowns/CSR Shrugs/ Seated Crunch Machine
40x12/25x12/PL4x20- 3 sets

Face Pulls/DB Upright Rows/Standing Calf Raises
40x12/25x12/50x20- 3 sets

Wide-Grip Pulldowns/4-Way Neck Machine(back only)/Reverse BB Curls
75x12/25x15/25x20- 3 sets

Overhead Squats
45x5, 2 sets

Snatch Grip Behind the Neck Presses
45x5, 2 sets

Snatch(this is in lbs not kilo's)
65x1, 3 sets
85x1, 3 sets
95x1, 3 sets
115x1, 3 sets
135x missed

Clean & Jerk
135x1, 2 sets

Recumbent Bike: 20mins

(I've always wanted to try out Olympic lifting, and watching Wade compete in it this weekend inspired me to give it a honest try. I've played around doing snatches and cleans and stuff before but never really worked them to amount to anything. Got some videos and I will upload them later.)

[Oldster]

Overhead Squats
45x5, 2 sets

Heh, overhead squats!

I remember when I got a wild hair and decided to try some. The empty bar was fine. But when I threw some weight on I learned darn near instantly that I don't have enough shoulder flexibility and the next thing I know, the bar is hitting the floor in front of me! Just too many sport and work related shoulder injuries to let me do them.

But if you can, do them. I sure wish I could.

[GeorgeR1982]

Heh, overhead squats!

I remember when I got a wild hair and decided to try some. The empty bar was fine. But when I threw some weight on I learned darn near instantly that I don't have enough shoulder flexibility and the next thing I know, the bar is hitting the floor in front of me! Just too many sport and work related shoulder injuries to let me do them.

But if you can, do them. I sure wish I could.

I was mainly just using them as a warm up for the Snatches.