[takeahnase]

As discussed in my old log, I will be focusing on olympic lifting this year.

As of 01.01.2008 my best lifts are 65kg/97.5kg at 70kg bodyweight.

My year end goals are 75kg/105kg at 75kg bodyweight with proper technique. Mastering proper technique is the most important of these goals, but progress in this respect is not easily measurable.

In addition to olympic lifting, I will try to include at least one, if possible two, conditioning sessions per week. I will also try to do something along the lines of XTrainer's morning GPP on my non-lifting days. If I find the time job-wise, I may drop the conditioning sessions in favor of resuming BJJ/grappling training.

[takeahnase]

31.12.2007 Wk 1/Day 1

Warm up

Hang Power Snatches
20*3*2
30*3
40*3

Power Snatch + Hang Snatch + Snatch
50*3*5 (lost the bar forward on one rep, not enough hip movement)

Snatch Drop
50*3*3 (lost the bar forward a bit twice)

Overhead Squat
50*3*2 (depth was very good)

Squats
80*3
100*3
120*8*2 (pretty heavy)
120*6*2 (heavy and form was not so good)
115*6*2

Clean Shrugs
115*5*5

DB Swings/Situps
(20/10)*(30/30)

[takeahnase]

01.01.2008 Wk 1/Day 2

Warm up

Hang Power Cleans
20*6
20*3
30*3

3 Position Cleans
40*3
60*3*5 (this was ok, I tried 65, but that was too heavy for clean technique, I lost hook grip when setting bar down)

Rack Jerks
30*3
50*3
65*3*2
70*3*3 (tingling sensation in elbow)

Clean Pulls
90*4*2
92.5*4*3 (these did not feel explosive at all)

Romanian Deadlifts
85*8*4 (this feel really good in oly lifting shoes)

Box Jumps/Situps
(35cm/5)*(15/25) (I recently built this box. I am currently building a 60cm and a 90cm box.)

[Zerocrew1984]

you're going to work a year at getting your snatch numbers up by 20lbs?

[fat_wilhelm]

Originally Posted by Zerocrew1984

you're going to work a year at getting your snatch numbers up by 20lbs?

I thought the same thing. Be aggressive, yo.

[Cap'n]

Originally Posted by fat_wilhelm

I thought the same thing. Be aggressive, yo.

No kidding. My best snatch is a terrible 70kgs. I'm aiming for 105kgs by the end of the year. Doable? Maybe, maybe not. But I'll fucking try my hardest

[takeahnase]

I know that the quantitative goals are very modest and I will probably bump them up during the year. Nonetheless, my primary goal is getting my technique up to par. This is particularly important because I plan to compete at some point in the future. Setting ambitious goals with respect to my snatch/clean & jerk is likely to lead me to train like a maniac with weights that are too high to learn good form. I only have access to a coach every once in while, so I don't want to develop bad habits. The last time I spent some time on the olympic lifts I was using really high percentages and I did not feel that my technique benefited from this. Also, the program I am on has me squatting 3 days a week and has quite a bit of clean/snatch pulling, so my strength is not likely to suffer by taking it easy on the classical lifts. Thanks for the motivation however

[Donut62]

Good stuff. I would like to work on the oly lifts on my DE lower day. I learned to power clean in high school football from a coach, but that was 6 years ago and I haven't really done them since, and never had stellar form to begin with.

[fennway4414]

I'll be following this log take, I really want to incorporate more Olympic lifting in to my routine.

[takeahnase]

In case anybody is interested, the template I am following is basically

http://www.mikesgym.org/programs/ind...m&programID=35

I opted for a set percentage based template, because I don't really know how to progress on the olympic lifts, so given percentages should help overdoing it. I was very conservative with the maxes underlying the program in order to work with good form throughout. I plan on sticking to this template throughout the year, although I may add a couple of weeks of "bodybuilding" after each 12 week cycle in order to support my weight gain goals.