C4's Olympic Weightlifting v2.0

Discussion in 'Training Logs' started by C4, Jul 4, 2007.

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  1. C4

    C4 OT OG Aussie #1

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    Decided my old log was getting a little too large and as things have come a long way, it was time to get into a new log.

    I am a 77kg weight class lifter. Typically training at around 78-79kg and then diet down to 76kg for a competition.

    I should also mention that i only started olympic lifting in september 2006. Before that i played ice hockey for 10 years


    Current 1RM's in training or comp:

    Snatch: 95kg [209.4lbs] (31/8/07)
    Clean & Jerk: 115kg [253.5lbs] (22/7/07)

    Back Squat: 140kg [308.6lbs] (4/4/07)
    Front Squat: 120kg [264.5lbs] (20/4/07)


    I have competed in 3 competitions so far:

    #1 - Goulburn Country Champs (Feb 07)
    Snatch: 70/75X/75
    C&J: 95/100/103X
    Total: 175kg -2nd Place


    #2 - TN Club Comp (Mar 07) ( Video: http://www.youtube.com/watch?v=0ZRK6S8DP28 )
    Snatch: 75/80/83
    C&J: 100/103/106
    Total: 189kg -2nd Place

    #3 - NSW State Champs (May 07)
    ( Video: http://www.youtube.com/watch?v=cL4juatEJLc )
    Snatch: 85/90X/90X
    C&J: 105/110/112X
    Total: 195kg -3rd Place

    My goal for the end of the year is to break a 220kg total, which would mean:

    100kg snatch
    120kg c&j
     
    Last edited: Sep 1, 2007
  2. C4

    C4 OT OG Aussie #1

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    stickied? :noes:
     
  3. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Well you've done several competitions and you're the only o-lifter around here so why not.
     
  4. C4

    C4 OT OG Aussie #1

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    :bigthumb: I'll do my best :cool:
     
  5. daneeyah

    daneeyah Guest

    good luck!! :wavey:
     
  6. timberwolf

    timberwolf New Member

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    :bowdown:

    C4....when you list your max for front and back squats... is the width of your stance for both the same?
     
  7. C4

    C4 OT OG Aussie #1

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    yeah both the same. I try to have my stance as close as possible to what i believe is the location of my feet when i have completed the pull of my lifts (eg- after the clean when my feet have moved outwards)

    obviously want the squat to be as close to the real lift as possible

    as i said in my last log though, my squats DIED for some reason - ireally dont know why :wtc: Look at the dates on my max squat PR's.. i had one comp and since then i have just been struggling hard. things are on the way up again now though :x:
     
  8. VinSVT

    VinSVT New Member

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  9. C4

    C4 OT OG Aussie #1

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    6/7

    power snatch
    3x40kg
    3x50kg
    3x3x60

    power clean
    3x60kg
    3x70kg
    3x80kg
    3x90kg
    2x3x80kg

    front squat
    2x80kg
    2x90kg
    2x100kg
    1x110kg


    7/7 (saturday)

    power snatch from hang
    2x40kg
    2x50kg
    3x2x55kg

    power clean & jerk
    2x60kg
    2x70kg
    3x2x80kg

    back squat
    2x80kg
    2x90kg
    2x100kg
    2x110kg
    2x120kg
    2x125kg

    finally feeling a bit stronger in the legs :uh:

    clean pulls
    3x110kg
    3x3x120kg
     
  10. C4

    C4 OT OG Aussie #1

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    9/7

    hang snatch, snatch
    2x40kg
    1x50kg
    1x60kg
    4x1x70kg

    power clean & jerk
    2x60kg
    1x70kg
    2x2x80kg
    2x1x90kg

    front squat
    3x80kg
    2x90kg
    2x100kg
    2x1x105kg

    felt fucking WEAK again in FS :hs:

    snatch pulls
    4x3x100kg
     
  11. C4

    C4 OT OG Aussie #1

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    11/7

    snatch
    2x3x40kg
    2x50kg
    2x60kg
    1x70kg
    1x80kg
    1x85kg
    1x90kg
    1x93kg **PR 93kg snatch **

    clean & jerk
    2x2x60kg
    2x70kg
    2x80kg
    1x90kg
    1x100kg
    1x107kg
    2x1x112kg *MISSED both*

    my clean is suffering hard lately due to the weakness in front squats i guess :wtc:

    overhead squats

    3x60kg
    3x70kg
    3x3x75kg

    good mornings

    3x6x75kg
     
  12. C4

    C4 OT OG Aussie #1

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    tried to take a progress photo of my back but it gets to difficult to get the shot right on my own so sorry for the shit quality and lights etc - but its good to see the before olympic lifting..and AFTER olympic lifting effects on my back!

    BEFORE[​IMG]AFTER[​IMG]
     
  13. C4

    C4 OT OG Aussie #1

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    BEFORE: [​IMG]

    AFTER: [​IMG]
     
  14. C4

    C4 OT OG Aussie #1

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    typically under normal lighting i look a lot leaner - the lights in this room and the flash just did their work and i think make me look a bit bloated :dunno:
     
  15. GuOD

    GuOD mcflurry diet

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    good stuff man! :bigthumb: I remember years ago you were a lot smaller.
     
  16. C4

    C4 OT OG Aussie #1

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    i guess its worth mentioning that im not training to actually get any bigger as that would put me over the 77kg class that i compete in.. i dont do any more than 3 reps of any exercise and its all done in explosive movements so not exactly condusive to getting huge :o
     
  17. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    back is bigger but Traps got way larger!
     
  18. C4

    C4 OT OG Aussie #1

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    yeah i remember someone commenting on F&N how i had no traps last time i posted photos when i was starting lifting (not O lifting). now they are starting to overpower the rest of my back..:rofl:
     
  19. Quiksilver

    Quiksilver Guest

    nice trap improvement fo sho
     
  20. C4

    C4 OT OG Aussie #1

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    13/7

    power snatch

    2x3x40kg
    2x50kg
    2x60kg
    3x2x70kg
    2x75kg

    clean & jerk

    2x2x60kg
    2x70kg
    2x80kg
    2x2x90kg

    front squat

    2x80kg
    2x90kg
    2x100kg
    1x105kg
    1x110kg
    1x115kg *missed* :)mad: :mad: just got to keep working these fucking legs harder after next saturdays comp to get my strength back. getting the flu sucks BALLS :mad: )

    clean pulls
    4x3x120kg
     
  21. C4

    C4 OT OG Aussie #1

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    14/7

    3position snatch (from nuts, from hang, from floor)

    2x40kg
    1x50kg
    3x1x55kg

    power cleans

    3x60kg
    3x70kg
    2x3x80kg
    3x90kg

    back squats

    3x80kg
    3x90kg
    3x100kg
    3x110kg
    3x120kg
    2x130kg

    bent over BB rows
    4x8x70kg
     
  22. C4

    C4 OT OG Aussie #1

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    16/7

    beginning my taper for saturdays competition

    snatch

    worked up to 2 singles on 75kg

    c&J

    worked up to 2 singles on 85kg

    snatch pulls

    3x3x95kg

    only going to get lighter for wednesday, and have friday off except for a lot of stretching
     
  23. C4

    C4 OT OG Aussie #1

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    18/7

    last day of training before comp

    snatch
    2x3x40kg
    2x50kg
    2x1x60kg

    power clean & jerk
    2x2x60kg
    2x70kg
    2x1x75kg

    lots of stretching

    will post as much info and hopefully video of the comp if possible. see you on sat :wavey: :noes:
     
  24. cls

    cls Though I have fallen, I will rise. Though I sit in

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    2 questions...

    1) If you perform a jerk or a snatch and your arms don't lock out immediately, but you can press the bar up the last inch or so, does that count as a good lift?

    2) What's the point of doing high-rep bent over barbell rows?
     
  25. Quiksilver

    Quiksilver Guest

    Good Luck Man!!! Make some PR's!!
     
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