тяжелая атлетик&

DylanJM

Friday 5th of August:

Snatch:

(57.5/3)2, (67.5/2)2, (75/2)6

Used straps after the first double at 75.

Power Clean & Jerk:

(75/2+2)3, (82.5/2+2)3

Snatch Press:

(40/4)5

DylanJM

Saturday 6th of August:

Power Snatch + Hang Snatch:

(57.5/1+2)5

Clean & Jerk:

(75/2+2)2, (87.5/2+1)2, (100/2+1)5

Squat:

75/4, 90/4, 105/3, 115/3, (125/3)2, (135/3)3

RDL:

(75/5)5

Only four hours sleep last night and combined with the heat today made for a seriously tough training session. Happy to get 5 double at 100 in the C&J though. My best C&J double is 104 so hopefully that will be for the taking soon.

DylanJM

Monday 9th of August:

Snatch:

(57.5/3)3, (67.5/2)2, (75/1)5 , 80/1

hands are beat up so used straps

Snatch Pull:

(85/3)2, 95/3

Power Clean + Squat + Jerk:

(75/2+2+2)2, (87.5/1+1+1)4

Front Squat:

(100/3)3

Light week this week so I can push the weights next week.

DylanJM

Wednesday 11th of August:

Power Snatch + Hang Snatch:

(57.5/1+1)6

Power Clean + Clean + Jerk:

(75/1+1+1)6

Front Squat:

(75/3)2, (90/3)3

Press:

(40/4)3

DylanJM

Friday 12th of August:

Block Snatch:

(57.5/3)2, (67.5/1)3, (70/1)3

Clean & Jerk:

(75/2+1)2, (87.5/2+1)2, (100/1+1)4

Clean Pull:

(112.5/3)3, 125/3

125 was too heavy will keep clean pulls in the 90% range rather than 100%.

Squat:

75/4, 90/4, 105/3, (115/3)4

RDL:

75/16

meant to be (75/4)4 but was short on time. Pump!

Still feeling a bit off as the light week comes to an end but I imagine I'll be good to go again on Monday.

DylanJM

Monday 15th of August:

Snatch:

(47.5/3)2, (57.5/2)2, (67.5/2)2, (75/2)2, 77/2, 80/2, 82.5/2 PB

Think 82.5 is a double PB. Had to chase both reps forward. The double at 80 was better. Used straps.

Snatch Pull:

(85/3)4

Clean + Squat + Jerk:

(62.5/2+2+2)2, (75/2+2+2)2, (87.5/2+2+2)2, (95/2+2+2)2

Squat:

75/5, 90/5, 105/4, (115/4)2, (122.5/4)2

RDL:

75/8, (75/6)2

Looooooong training session.

DylanJM

Wednesday 17th of August:

Power Snatch:

(47.5/3)2, (57.5/3)4

Power Clean & Jerk:

(62.5/3+2)2, (75/3+1)4

Front Squat:

75/3, 90/3, (105/3)4

Press:

(40/4)4

DylanJM

Friday 19th of August:

Block Snatch:

(47.5/3)2, (57.5/3)2, (67.5/3)2, (72.5/2)3

Clean & Jerk:

(62.5/2+2)2, (75/22), (87.5/2+1)2, (100/2+1)2, (107.5/2+1)2

+3.5kg PB for 2+1 and I did it for two sets, happy days.

Clean Pull:

(112.5/3)4

Squat:

75/3, 90/3, 105/3, 115/3, 125/3, (135/3)2, 130/3

Squats felt good today, nice speed.

RDL:

(75/7)2, 75/6

DylanJM

Saturday 20th of August:

Power Snatch + OHS:

From 3 positions

(47.5/3+3)4

Power Clean + Push Press:

(62.5/2+2)4

Front Squat:

(75/3)2, (90/3)2

Snatch Press:

(40/3)3

DylanJM

Monday 22nd of August:

Snatch + Hang Snatch:

(47/1+2)4

Snatch:

(57/2)2, (67/2)2, (75/2)2, (80/2)2

Snatch Pull:

(85/3)3

Clean + Squat + Jerk:

(63/2+2+2)2, (75/2+2+2)2, (88/2+2+2)2, 93/2+2+2

Squat:

75/4, 90/4, 105/3, (115/3)2, (120/3)2

RDL:

(75/8)4

DylanJM

Wednesday 24th of August:

Power Snatch + OHS:

(47/3+2)2, (57/3+2)4

Power Clean:

(62/3)2, (75/3)4

Push Press:

(62/2)4

Front Squat:

75/3, 90/3, (105/3)3

Incline Bench:

(60/4)4

DylanJM

Friday 26th of August:

Block Snatch:

(57/2)2, (67/2)2, (70/2)2

Clean & Jerk:

(75/2+1)/2, (88/2+1)2, (100/1+1)6

Clean Pull:

(115/3)3

Squat:

75/3, 90/3, 105/3, 120/3, (130/3)2, 138/3

DylanJM

Monday 29th of August:

Snatch + Hang Snatch:

(57/1+2)4

Snatch:

(67/2)2, (75/2)2, (80/2)2, 80/1+f+1, 80/1+f+f

I love straps so much, technique is so much better when I use them. I wish my hooked snatches were as good.

Snatch Pull:

(85/3)2, (95/3)2

Tore a massive callous on the first set. It's been ages since I tore a callous this bad. Gonna make the rest of this weeks training a bit more difficult.

Power Clean & Jerk:

(75/2+2)2, (88/2+2)3, (94/2+1)2

Front Squat:

75/3, 90/3, (105/4)4

Back Extensions:

(15/10)3

Introducing these again as I discovered there's a GHR on the second floor of Hercs that I didn't know about. My lower back is definitely a weak point so hopefully this will help. Will aim to get to 30-40kg for sets of ten, will take my time with it though.

DylanJM

Wednesday 31st of August:

Power Snatch:

(57/2)2, (67/2)3, (71/2)3

Clean + Hang Clean + Jerk:

(75/1+2+1)4

Clean & Jerk:

(88/2+2)2, (100/2+1)5

Pretty tough to today. Funnily enough the last set was by far and away the best of the lot

Clean Pull:

(115/4)3

Squat:

75/4, 90/4, 105/4, (120/5)4

Back Extensions:

(20/8)3

Started feeling a bit ill half way through the jerks and that continued until the end. Despite this most stuff actually went pretty well. Torn callous didn't give me a whole lot of bother either which was nice.

DylanJM

Friday 2nd of September:

Power Snatch + OHS:

(57/2+2)5

Power Clean + Squat + Jerk:

(75/2+2+2)4

Front Squat:

(90/3)4

Snatch Press:

(30/4)4

Back Extensions:

(20/8)4

DylanJM

Saturday 3rd of September:

Snatch:

(57/2)2, (67/2)2, 75/2, 80/1, 85/1, 85/f, 80/f, (80/1)3

Meh

Clean & Jerk:

(75/2+2)2, (88/1+1)2, 100/1+1, 107/1+1, (112/1+1)3

Squat:

75/4, 90/4, 105/3, 120/3, (130/3)2, (140/3)2

RDL:

(75/4)4

Bench:

(60/6)2, (65/6)2

Back Extension:

(20/8)4

DylanJM

Monday 5th of September:

Pause Snatch + Snatch:

(57/1+2)4

Snatch:

(67/2)2, (75/2)2, (77/2)2, 80/2

Snatch Pull:

85/3, (95/3)3

Power Clean & Jerk:

(75/2+2)2, (88/2+2)2, 94/2+1, 97/2+1

97kg could be a pb double power clean but I'm not sure.

Front Squat:

75/4, 90/4 (105/3)4

DylanJM

Wednesday 8th of September:

Power Snatch:

(57/2)2, (67/2)2, (70/2)3

Not great

Pause Clean + Clean & Jerk:

Pause above knee

(75/2+1+1)3

Clean & Jerk:

(88/2+1)2, (100/2+1)4

Clean Pull:

(115/3)4

Squat:

75/4, 90/4, 105/4, (120/4)4

Bench:

(62.5/5)4

Back Extension:

(20/8)2, (30/6)2

30kg probably slightly too heavy will do 25kg instead next time.

DylanJM

Friday 9th of September:

Power Snatch + OHS:

(57/2+2)4

Power Clean + Squat + Jerk:

(75/1+1+1)6

Front Squat:

(90/3)3

One heavy training session left tomorrow then a deload next week which is much needed. Feeling a bit beat up and motivation is pretty much non existent. Spent about an hour today having legit thoughts of giving up completely lol. I eventually figured I may as well see out that last five weeks of the program and then take a big break from mid Oct until January. I'll still train the lifts but without much volume or intensity. I'm going to try and drop quite a bit of body weight during this time as well. I would like to get down to 85kg or maybe even 80kg :eek: I'm currently 90ish kg.

Alf Veedersane

From my limited experience, dropping back the main lifts (which probably even includes the power variants in your case) and working harder on the complementary stuff helps. A change is as good as a rest and all that.

Bit you've probably thought that through already

DylanJM

Alf Veedersane wrote: »

From my limited experience, dropping back the main lifts (which probably even includes the power variants in your case) and working harder on the complementary stuff helps. A change is as good as a rest and all that.

Bit you've probably thought that through already

Yeah pretty much, although the volume decreases in all lifts equally. Here's the outline of the 4 week cycle I'm doing. This week I did ~315 lifts and next week I'll do ~202. That's counting lifts done from 60% and above. The number of reps in each intensity zone (60%, 70%, 80%, 90%) also changes with the week.You can see how these change from week to week in the second table.






*squat percentages are taken from C&J 1RM.

Alf Veedersane

I had an Excel moment there (I love Excel).

But do you ever take a brief break from the fundamental movements?

DylanJM

Alf Veedersane wrote: »

I had an Excel moment there (I love Excel).

But do you ever take a brief break from the fundamental movements?

After a competition I'd take a week off lifting completely but other than that no. I'd always be doing some variation of the lifts in training. I find the lifts are a very much a use it or lose it type of thing. Any length of time without doing them and technique and flexibility can disappear. If I was to take a period of time off I would still do light lifts with 50-60% just to keep a feel for it.

Alf Veedersane

DylanJM wrote: »

After a competition I'd take a week off lifting completely but other than that no. I'd always be doing some variation of the lifts in training. I find the lifts are a very much a use it or lose it type of thing. Any length of time without doing them and technique and flexibility can disappear. If I was to take a period of time off I would still do light lifts with 50-60% just to keep a feel for it.

Ah. I get you. But how often do you mix up what's the focus of training?

Apologies for all the questions by the way? I appreciate its very different to powerlifting and the technical side of weightlifting impresses the hell out of me so I'm just thinking out loud more than anything else...cos I like the critical thinking side of training as much

DylanJM

Alf Veedersane wrote: »

Ah. I get you. But how often do you mix up what's the focus of training?

Apologies for all the questions by the way? I appreciate its very different to powerlifting and the technical side of weightlifting impresses the hell out of me so I'm just thinking out loud more than anything else...cos I like the critical thinking side of training as much

No problem, ask away!

On a monthly level I suppose things change every four weeks. I have three different cycles I use.

Two preparation cycles of 1125 reps. First one is lower intensity and has higher rep sets and is used to work on technique and develop conditioning and a foundation moving forward. The second one is higher intensity with lower reps per set and focuses slightly more on strength but still working on technique.

One competition cycle of 825 reps that is used in the four weeks leading up to a competition. Even lower rep sets than the prep cycles and higher intensity.

If starting 16 weeks from a comp then I might string together as such Prep 1/Prep 2/Prep 2/Comp. 12 weeks would be Prep 1/Prep 2/Comp. 8 weeks would be Prep 2/Comp.

On a weekly level the focus changes each day. For example a four day week (during Prep 2) usually looks like this:

Monday:
-Snatch exercise 80%
-Snatch Pull: 90%
-C&J exercise: 70%
-Front Squat: 80-90%

Wednesday:
-Snatch exercise 70%
-C&J exercise 80%
-Clean Pull 90%
-Back Squat 90-100%
-Pressing Exercise
-RDL

Friday:
-Snatch exercise 60%
-C&J exercise 60%
-Front Squat: 70%

Saturday:
-Snatch exercise 90%
-C&J exercise 90%
-Back Squat 100-110%
-Pressing Exercise
-RDL

The exact snatch/c&j exercise depends on what needs to be worked on. 90% would always be the full lift from the floor. 60%, 70% and 80% weights can be done with variations of the lifts. The exact number of sets/reps changes depending on the week.

Not sure if that makes any sense :pac:

Alf Veedersane

Thanks a mil. I appreciate the insight. I suppose I don't really don't appreciate how the training has to always be so close to competition lifts because I don't appreciate how technical they are.

Well, because I've never tried them. I have am understanding of how different they are...how hugely different they are from what I do but I love watching it and it was only purely from the context of my own training and how I've found that a change in focus of main lifts to something complementary helps...bit Im starting to get am appreciation of how the same principles don't apply.

But genuinely grateful for such a detailed reply.

DylanJM

No problem.

The classic lifts, their variants (i.e. powers, lifts from the hang/blocks) and squats (front and back) are the exercises that have the biggest effect on the improvement of the lifts. Stuff like pulls, presses and other assistance exercises have an effect but to a lesser extent.

Many of the same principles do still apply and changing one lift for another can help but imo you would always want to do the classic snatch/c&j at least once a week. In the template above when I wrote "snatch exercise" that doesn't just mean the classic snatch it can also refer to power/hang/block/etc. Which exact exercise you do depends on what needs to be worked on to get better and how close you are to a competition.

DylanJM

Saturday 10th of September:

Snatch:

(57/2)2, (67/2)2, 75/2, 80/1

Not happening today. Looked at a video of the 80kg single and it's just wrong.

Clean & Jerk:

(75/2+2)2

Ashamed to say I just gave up here.

Squat:

75/4, 90/4, 105/3, 120/3, 135/3, 150/2, 160/1, 170/1, 180/1

Took my anger out on some squats. 170 is a 5kg PB. 180 is a 15kg PB but it doesn't really count as it was way to slow. Body weight was 91.5kg.

Need to take a break and reassess my technique problems in the snatch. A lot of problems with it and I feel it would be a mistake to keep pushing the higher percentages with how it currently is. So I'm going to have to drop right back down and start from scratch pretty much. I should really video my lifts more often as I would have caught this much earlier.

DylanJM

Squats from yesterday. Speed and positions on the 160 are good and ok on the 170. 180 was too slow, but it was a nice ego lift I guess and got some frustrations out.

https://www.instagram.com/p/BKNglqyA3kz/

Alf Veedersane

Great fighting on the 180. Doesn't really look like you lost any position on. The speed will come