olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 26, 2009 9:43:08 GMT -5
efficency and lack of leg strength...
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Post by Jared Enderton on Aug 26, 2009 15:18:21 GMT -5
15kg apart for the sets is pretty good I think...? Any less than that and the squat out of the hole may be difficult, and any more than that(by quite a bit) may be an unneccessary amt. of strength (in proportion to the pull phase)- and Id think his time at that pt. (say he was squatting 170x3x2) would be better spent working on pulls more often.
Just some thoughts...
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 26, 2009 17:23:29 GMT -5
can we just say I have the ability to do that...That would be nice.
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Post by Jared Enderton on Aug 26, 2009 17:42:40 GMT -5
you have the ability to do that.
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 27, 2009 12:46:51 GMT -5
Ok day Three...
Front Squat- 90x5, 100x5, 115x5, 130x3, 145x2, 145x2, 150x2...Felt fricken awesome. Behind the head Push Press- 70x5, 80x5, 90x3, 100x3....Elbow felt it a little bit, but it is feeling better everyday RDL's- Light 4 sets of 5. Low Back work
Second workout... Deadlifts- Not my strong suit Some clean work- Glute-Ham Raise- Core work-
We will see how 2nd workout goes. But I'm feeling really strong today. Elbow is healing up. Lots of Ice Ice Baby...
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 27, 2009 14:32:02 GMT -5
Ok Second workout...
Deadlifts...(you see I really suck at deadlift, most unfav. lift ever. Sorry Strongmen audience, as an Oly guy, just not a big fan, prolly cuz i suck at them.) Anyways, 70x5, 110x3, 130x3, 150x3, 160x2, 170x2, 180x1, 185x1. 185kgs is the most I have ever done...I even did a little shrug at the end to make me feel like it was a clean pull. Hang Snatch- 70x3, 70x3, 80x3, 90x2, 100x2, 105x1...Felt dead because of DL's Some tricep work for my elbow. Core work
I skipped Glute-Ham b/c I had nothing in the tank. Will prolly do them later tonight. Tomorrow is the rough day of the week, with Heavy Snatch and C&J in the same workout.
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 28, 2009 14:38:02 GMT -5
First workout on Fri. went a little rough.
Snatch- 60x3, 70x3, 80x3, 90x2, 100x2 *missed 1, 105x2 *missed 1, got mad, 90x2, 95x2, 100x2 *missed one. Power Snatch-60x2, 70x2, 80x2, 90x1, 95x1. Tried to Jerk but the elbow wasn't having it.
Second workout will consist of Back Squats- Glute-Ham Raise- Core- Bar Work with Cleans...
Then the 2 days of rest for the weekend...
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Post by Jared Enderton on Aug 28, 2009 15:15:45 GMT -5
tear it up on your 2nd workout man.. finish the week strong!
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 30, 2009 7:44:50 GMT -5
2nd Workout when well Work Cleans again-90x3, 100x3, 115x3, 125x2, 130x2, 130x2 Back Squats (1/4,2/4.3/4. full)- 70x4, 80x3, 90x3, 100x3. 1/4-full= deepth. Go through all sections to create one full rep. Few sets Glute Ham Light Core.
Elbow is feeling better, I've been Icing the shit out of it. Full extension feels almost like nothing and full flexing is getting a lot better as well. Hopefully by either next week/mid-week it is about back to normal.
This weekend will be rest, Next week starts the Base Week of our Peaking Cycle(Month), about 5 weeks out from competition. Weights are going to get even heavier, and reps will be mostly 2's and 1's. In 4 weeks I get to max out, which I haven't been able to in 9-10 weeks. Really gets you a little stirred up thinking in less then a month I get a full week or letting it rip.
Have a great weekend all.
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Post by kingklavetter on Aug 30, 2009 9:16:07 GMT -5
Deadlifts...Not just for strongman There is this guy who considers himself good at Oly lifting who's favorite lift is the deadlift. Look up Kendrick Farris on google if you have never heard of him.
; )
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 30, 2009 13:42:07 GMT -5
Deadlifts should be punched in the temple...It's not a case of who likes them, it's a case of....ummm....well....I hate them.
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Aug 31, 2009 18:45:17 GMT -5
Workout went great today... 1st. Snatch- 60x3, 70x2, 80x2, 90x2, 95x2, 95x2, 95x2 Power Snatch- 50x2, 60x2, 70x2, 80x2, 80x2 Snatch Balance- 50x5, 50x5, 50x5 Glute-Ham Raise, 3 sets of 5 Core Work
2nd work out Back Squat-100x5, 120x5, 130x5, 145x5, 155x3, 155x3 That was supposed to be it for BS. but I was feeling real well so went 160x2, 170x1, 180x1, 185x1, 190x1... Never squated 190kg ever---about 420 lbs... @ 77kgs, 169lbs body weight. Did some Snatch pull work Core work.
Start of a good week...
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Sept 2, 2009 10:50:53 GMT -5
Tues. Workout Morning Session Clean & Jerk- 80x3, 100x2, 110x2, 115x2, 125x2, 125x2, 130x2 Power Cleans-70x2, 90x2, 100x2, 106x2, 106x2, 106x2 RDLs-100x3, 100x3, 100x3, 100x3 Core Work
Afternoon Session Front Squat-100x5, 110x5, 120x5, 130x5, 135x3, 140x3, 140x3 High Clean Pulls- 90x3, 100x3, 115x3, 120x3, 120x3 GLute Ham Raise-3 sets of 5 Light Core
Elbow is only bothersome on Jerks...Found that out today.
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Post by Jared Enderton on Sept 2, 2009 14:46:10 GMT -5
wow. somehow I missed that back squat. Good job man- PR's on squats are the best. Keep up the consistency. PS- any tips on what classes/profs to take for the exercise & sports science- fitness major at UWL? PM me if you have any info on the do's don'ts! Thanks man, and my web guy should be getting the article up soon!!
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olyroz77
Junior Member
2012 Olympic Hopeful
Posts: 76
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Post by olyroz77 on Sept 3, 2009 14:41:44 GMT -5
Whew a good day of lifting and im done with both workouts already....
1st workout Front Squats- 100x5, 110x5, 120x5, 130x5, 135x3, 140x3, 145x3, 145x3 Snatch (wasn't suposed to be ehh) 50x3. 70x2, 80x2, 90x1, 100x1, 105x1, 107x1, 110x1miss, 105x1, 108x1, 110x1 Old PR and Done RDLs
2nd workout Cleans(again not suposed to but couldn't jerk b/c of elbow) 60x3, 80x3, 100x2, 110x1, 120x1, 130x1, 140x1, 145x1, 150x1, 150x1 miss. Dead tired. Low Back work Core Work
Never touched 150 for cleans before today so not a bad day. ICE BATH AND EPSOM SALT BATH for tonight to recover...maybe even a sauna...
guess im just wanting to throw everything at my body to recover...
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