[takeahnase]

22.02.2008 Wk 12/Day 4 - Last Day of Program

Warm up

Snatch
50*3
55*1
60*1
65*1 Current PR
72,5*0*3 PHAIL! I lost the first two behind, weight was not a problem. 3rd one my right arm bent in the catch

Clean & Jerk
70*1
80*1
90*1
97,5*1 Current PR

Clean
105*1 5kg PR This was not so difficult. Don't think I would have made the jerk though.

Front Squat
125*1*2

I will take the coming week off and have a fake competition with a couple of friends next Saturday. Current BW is 71.5kg.

[Gramps]

how tall are you. Is it advantage to be short for oly lifts?

Quite nice numbers for such low BW.

[takeahnase]

Around 181cm.

[fennway4414]

Nice lifting Take. Nice PR as well.

[takeahnase]

^ Thanks.

What I learned in the last 12 weeks.

- The program I was on had a lot of reps in the 70-85% range on the classical lifts. This is very good for learning form. However, this form does not necessarily carry over to efforts at over 90%. This was not a problem with cleans, but it was a problem for snatches and jerks. With snatches the problem was lacking overhead stability with heavy weights and the mental issue of getting under maximal weights. For jerks, the problem was that my form at 80% is not the same as >90% form. For snatches I will try to work with slightly higher percentages and work snatch drops more. For jerks, I need to work overhead strength a little bit, but more importantly, I need to replicate >90% form with lower weights.
- The program I was on had a lot of pulls that I dropped due to time constraints. I will try to not let this happen next time.
- While working out 4 days a week is great, I am too lazy to do GPP on the off days. It's not acceptable to do no GPP, so I will cut lifting to 3 days a week and use Saturdays for GPP.
- My strength (squat, overhead) has gone up, but not by as much as I would have liked. I will decrease squatting volume a little bit and increase intensity. I will also add some strict overhead pressing.
- I have been doing a lot of stretching, this has been very beneficial and I will keep it up. My shoulder and hamstring flexibility still need some work.
- After maxing out the coming weekend, I will do a basic strength/bodybuilding phase for 4 weeks. This phase will include some deadlifting, benching, rows and unilateral leg work. I will keep up the classical lifts, but do only one per day on a medium intensity. After that, I will go back to the old program, with the modifications discussed above.

[Zerocrew1984]

Originally Posted by takeahnase

^ Thanks.

What I learned in the last 12 weeks.

- The program I was on had a lot of reps in the 70-85% range on the classical lifts. This is very good for learning form. However, this form does not necessarily carry over to efforts at over 90%. This was not a problem with cleans, but it was a problem for snatches and jerks. With snatches the problem was lacking overhead stability with heavy weights and the mental issue of getting under maximal weights. For jerks, the problem was that my form at 80% is not the same as >90% form. For snatches I will try to work with slightly higher percentages and work snatch drops more. For jerks, I need to work overhead strength a little bit, but more importantly, I need to replicate >90% form with lower weights.
- The program I was on had a lot of pulls that I dropped due to time constraints. I will try to not let this happen next time.
- While working out 4 days a week is great, I am too lazy to do GPP on the off days. It's not acceptable to do no GPP, so I will cut lifting to 3 days a week and use Saturdays for GPP.
- My strength (squat, overhead) has gone up, but not by as much as I would have liked. I will decrease squatting volume a little bit and increase intensity. I will also add some strict overhead pressing.
- I have been doing a lot of stretching, this has been very beneficial and I will keep it up. My shoulder and hamstring flexibility still need some work.
- After maxing out the coming weekend, I will do a basic strength/bodybuilding phase for 4 weeks. This phase will include some deadlifting, benching, rows and unilateral leg work. I will keep up the classical lifts, but do only one per day on a medium intensity. After that, I will go back to the old program, with the modifications discussed above.

tl/dr

[graedy]

Very interesting.

Do you plan to ever compete in the olylifts?

[sombo05]

Nice PRs. Wieviel Sie weigen?

[takeahnase]

Very interesting.

Do you plan to ever compete in the olylifts?

Yeah. But it's not easy to find comps, because everything is organized in "leagues" with few stand-alone competitions.

Nice PRs. Wieviel Sie weigen?

Around 71kg.

[takeahnase]

Really interesting interviews with Burgener, Pendlay and Gough.

http://www.overheadandheavy.com/audiointerviews.html

They all seem very to be very nice guys. Website has an awesome name too.