A Beginner's OL Log

[Enigma]

28th May 2008


Warm up & Pre/rehab
Dynamic stretching
Self-mobilization
Glute activation: lying clams 5 x each side and mini band side walks 5 x each side


Back Squat
5 x 40kg
5 x 50
5 x 70
4 x 75
3 x 75 (failed 4th rep and fell backwards fortunately no injuries)
4 x 75
2 x 80
5 x 60 (slow eccentric)

Bent-over Barbell Row
5 x 40kg
5 x 55
5 x 55
5 x 55
5 x 55
5 x 55

Clean technique practice (barbell and 5kg load)
Shrug: 1 x 10 reps
Hang clean: 1 x 10 reps
Power clean: 1 x 10 reps
Clean: 3 x 10 reps

After reaching home, did 4 x 10 ab wheel(forgot to do core training at the beginning) and push up matrix.



Fell backwards once during front squat due to core not being braced.
Fell backwards once more during practising of clean stuff.. should be fatigue and resulting in lost of balance.
Think I have to lower the weights for BB row as I am not pulling all the way up for last 2 reps.
Forgot to do core training at the beginning and my core felt like jelly during the squats.
Seeing improvement in clean grip; wrist don't feel as much stress as before and able to maintain elbows higher.

[Enigma]

31 May 2008


Warmup & Pre/rehab
SMFR with tennis ball
Dynamic & static stretching
Self mobilization
Glute activation: mini band clams and side walks

Core training
4 point tva activation
1 left and right side plank
4 x 10 ab wheel (knee)

Strength training
Front Squat:
5 x 50kg
5 x 60
4 x 70
3 x 75
2 x 80
2 x 1 x 85
5 x 62.5 ( slow eccentric)

Bench Press:
5 x 50kg
5 x 60
3 x 65
2 x 70
1 x 72.5
3 x 5 x 60

Bent-over Barbell Row:
5 x 5 x 50kg

Met Con:
Tabata: 4 sets of jumping lunges alternating with 5 sets of squats

Ended with static stretching.



Front squat: tried 90kg and failed. Gonna try again next session or at least 87.5kg
Bench press: 1st time benching for more than a year! not sure if I should be glad or sad that I bench BW only..
Barbell row: drop down from 55kg to 50kg and now I can achieve full ROM. 52.5kg next~
Ab wheel(knee) is getting boring.. tried standing position but can't hit full ROM..
It seems trying to increase 5kg each workout is too much so will increase by 2.5kg instead.. will play around with it. Seeing improvement with arching of back and less rounding of the hip when squatting ATG. To think I struggled to keep back neutral when I first started training. Strength strength strength give me strength!

[Young Athlete]

Sounds good man nice work interesting never seen an Olympic lifting log

[Enigma]

2th June 2008


Warm up
SMFR with tennis ball
Dynamic and static stretching
Self mobilization
Core: 4 point tva activation, 3 x 5 & 2 x 10 ab wheel, some crunches


Back squat
6 x 50kg
6 x 70
6 x 80
3 x 90
2 x 95
1 x 100
6 x 70

Clean/power clean/hang clean
10 x 25kg
6 x 35
6 x 40
6 x 40
5 x 45
3 x 55
6 x 40

Deadlift
5 x 60kg
4 x 80
2 x 2 x 80
2 x 1 x 80

Press
3 x 50kg
5 x 45
5 x 45
5 x 45

Hyperextension
3 x 11 holding 10kg plate

Ended with static stretching.


Finally, I have reached 100kg in the squat 8kg more to go to 1.5 BW. Started adding weight to clean workout and technique still need plenty of work. First time attempting deadlift and had a little rounding of the back. Clean technique really needs work as it suffered when added weight...

[Enigma]

Sounds good man nice work interesting never seen an Olympic lifting log

Thanks

[Enigma]

6th June 2008


Warm up
SMFR with tennis ball
dynamic & static stretching
self mobilization
Core: 4 point tva activation, ab wheel 2 x 5, 2 x 10, some reverse crunches

Front squat
6 x 50kg
6 x 70
4 x 80
2 x 85
1 x 90 (with a little assistance on the way up)

Back squat
3 x 90kg
2 x 95
1 x 100(with assistance)
6 x 80

Clean
5 x 5 x 40kg

Barbell bent-over row
5 x 50kg
4 x 5 x 52.5kg

Overhead press
5 x 45kg
5 x 45
4 x 47.5
4 x 45
5 x 45

Tabata BW squats holding 5kg plate

Ended with static stretching.


Worst workout I had so far. Energy levels were low and wasn't feeling good mentally. Probably due to insufficient calorie intake and sleep the day before. Felt lethargic throughout but I just pushed on..
Clean technique still suck and main point is not hitting the bar with the thigh after the bar has gone over the knee. Out of every 5 reps, I will probably only do so successfully 1-2reps.

[Enigma]

7th June 2008


Warm up & Prehab
SMFR with tennis ball
Dynamic & static stretching
Self mobilization: thoracic, shoulder, hip, ankle
Glute activation: mini band clams and side walks

Core: 2 x 10 4point tva activation
1 left & right side plank 1 minute each
3 x 15 reverse crunch

OHS(barbell only)
5 sets of 10 reps

Clean
6 x 5 x 40kg

Bulgarian Split Squat
5 x 20kg DBs
4 x 5 x 17.5kg

Pull Up(BW only)
1 set of 8reps
4 sets of 5 reps

HIIT(sprinting up stairs)
6 sets of 6 storeys ; about 40 seconds rest between sets

Ended with static stretching.


More time today so I spent more time doing prehab stuff. I think my left hip flexor or somewhere in that area has a problem which started from previous training session. Left side of hip will tilt a little when squatting.. shall do more rolling and see how it goes.
Tried OHS for the first time and I was a little shaky so I guess I need more core and shoulder stability.
This is the best clean workout I had so far. Probably because I didn't do them after heavy squats which is the norm when training with coach. Feeling good as I am now touching the bar with the thigh after bar has gone over the knee. Abrasion to show for it! Felt stronger too but technique still can improve.. full extension and speed under the bar.
Doing bulgarian split squats for the first time too and hope I don't suffer from DOMS.. Haven't done pull ups for 2months and this time was real hard.

[Enigma]

9th June 2008


Warm up & Prehab
SMFR with tennis ball
Dynamic & static stretching
Self mobilization
Core: 2 x 10 4point tva activation
2 x 10 ab wheel
2 x 15 reverse crunch


Clean
2 x 5 x 40kg
1 x 5 x 45kg
1 x 5 x 50kg
1 x 60kg

Power clean
5 x 40kg

Power jerk
3 x 7 x 20kg
5 x 22.5kg

Back squat
5 x 50kg
5 x 70
4 x 80
2 x 90
2 x 80
5 x 80
5 x 80
5 x 70 (slow eccentric and pause 2 seconds at bottom)

Bench
5 x 50kg
5 x 60
2 x 70
2 x 5 x 62.5

Tabata holding 5kg plate: 5 sets of squat thruster and 4 sets of squats

Ended with static stretching.



Squats suck today probably cuz my glutes still sore from previous workout. Learnt the power jerk today.. not fast enough but first time so..
Best thing in this workout? I cleaned 60kg with good technique! I was sceptical when coach said load 60kg but I wanted it.. squeeze and relax the necessary muscles and somehow I did it Nothing big but it was a jump from 40kg from previous session

[Enigma]

10th June 2008


Warm up
SMFR
Dynamic & static stretching
Self mobilization
Glute activation: mini band lying clams and side walks

Core: 2 x 10 4point tva activation
: 2 x 10 ab wheel (did I do 2 or 3 sets? )
: 1 min front bridge


Back squat
6 x 50kg
6 x 70-
4 x 80
3 x 90
1 x 100 (did I do 1 or 2 reps? lol)
1 x 105
5 x 80 (slow eccentric and pause at bottom)

Clean / Push jerk
4 x 40kg / 1 x 40kg
4 x 45 / 1 x 45
3 x 50 / 1 x 50
2 x 60

Push jerk
10 x 30kg
5 x 40
3 x 45
1 x 50

Press
5 x 40kg
5 x 42.5
2 x 45 (a little assistance)
1 x 50 (with assistance)

Barbell bent-over row
5 x 50kg
5 x 55
5 x 52.5
5 x 50
5 x 50

Ended with static stretching.


My shoulders... am getting faster and better at push jerk. training tomorrow again. 3 days in a row

[Enigma]

11th june 2008


Warm up
SMFR
just a few dynamic stretches and mobilization exercisesglute activation: mini band lying clams and side walks
Core: 2 x 10 4point tva activation, 2 x 10 ab wheel, 15 reverse crunches


Front squat
6 x 50kg
5 x 70
3 x 80
2 x 90
1 x 95 (with assistance)
6 x 70

Clean and push jerk
5 x 40kg
5 x 45kg
3 x 50kg
.....

Ended with static stretching.


After the last set in clean & push jerk, my wrists, fingers, elbows and shoulders felt crap and I went 'soft'.. tried 55kg but failed. Partly cuz clavicle area which is bruising couldn't take the pain. Couldn't do anymore of anything at all and I just lazed around. Stressed out the fingers during clean grip. Did smfr tennis ball on shoulders to release the annoying discomfort. Ended with 10 pulls up and static stretching. Improper warm up and/or not enough recovery I guess?

Oh yes.. front squats seem to be stagnant at 90-95kg. Am I expecting too much too fast?

[Enigma]

13th June 2008


Warm up
SMFR
Dynamic & static stretching
Self mobilization
Glute activation: mini band side clams and side walks

Core: 2 x 10 3point tva actication, 1 left & right 1min side plank, 1 x 10 ab wheel

Power Clean + Push jerk
5 x 40kg
5 x 45
3 x 50
3 x 55

Clean
2 x 60kg
1 x 65
1 x 70(failed)

50kg
1 power clean -> 1 hang clean -> 1 clean

back squat
5 x 70kg
4 x 80
3 x 90
2 x 100
1 x 105 (had assistance after getting stuck in middle of concentric phase)

Power jerk + OHS
5 x 20kg
5 x 30kg
3 x 40kg

Deadlift
5 x 70kg
3 x 80
3 x 1 x 100

BW Pull up
2 x 8
2 x 7

Ended with static stretching.


Clean is up from 60 to 65kg. As usual, need to improve on full extension and speed under bar. Tried something new today which is power jerk + OHS together. It was hard to squat ATG in the OHS as it was done right after power jerk and hands' position was just slightly wider than shoulder width. obvious rounding of back during 100kg deadlift.

[Enigma]

15th June 2008


Warm up
SMFR
Dynamic & static stretching
self mobilization
glute activation: mini band lying clam and side walk
Core: 2 x 10 3point tva activation, 1 left & 1 right side plank 70sec

3 sets of 20kg front squat

Front squat
5 x 50kg
5 x 70
3 x 90
1 x 100(assisted)s

back squat
3 x 90kg
1 x 100 (assisted)
1 x 105 (assisted)
1 x 110 fail
5 x 80

Clean/push jerk/OHS(parallel)
3 x 40kg
3 x 50

Clean
1 x 60
1 x 65

Hang Pull(didn't pull the way up)
6 x 65kg
5 x 70
5 x 70
5 x 60

push jerk
3 x 5 x 40kg
5 x 1 x 50kg

did some extra good mornings and cleans.. was wiped out and dozed off for 5min. ended with static stretching. after a meal of chicken rice with eggs and 2hours later, ran up the overhead bridge thrice, suntanned awhile and did 5 x 30 sprints. Anyway, felt weak during this workout.. hmmm too much computer and insufficient calorie intake and sleep the day before, I guess..

[Enigma]

16th June 2008


Warm up
SMFR
dynamic & static stretching
self mobilization

Core: 2 x 10 4point tva activation, 2 x 10 ab wheel, 15 reverse crunches


Clean, power jerk & OHS(40-50% rom only)
5 x 40kg
5 x 45
5 x 50

Clean
3 x 55kg
3 x 60
1 x 65

Back Squat
5 x 50kg
6 x 70
6 x 80
6 x 90
2 x 95 (fail 3rd rep)

OHS
6 x 40kg
2 x 50
6 x 50

Deadlift
3 x 70kg
3 x 90
3 x 100
1 x 110 (used straps)

Press
3 x 40kg
5 x 40

Ended with static stretching.


Bad clean, power jerk and press workout. Elbows started hurting after just 3rd set due to change of grip. clean grip - Have been supporting the bar with finger tips all the while until now which is gripping with whole hand so elbows took the brunt. Back squat has increased from 3reps of 90kg to 6reps. Deadlift from 100kg to 110(of course, not perfect form).

[Enigma]

20th June 2008


Warm up
SMFR
dynamic & static stretching
self mobilization
glute activation

Front squat
6 x 50kg
6 x 70
3 x 90
1 x 100

Back squat
4 x 90kg
3 x 100
2 x 1 x 110
2 x 80 (supposed to do 6 but I went out of gas)

Clean & power jerk
5 x 40kg
3 x 45
3 x 55

Clean
3 x 60kg
3 x 65
2 x 70 (fail)
2 x 60

Did a few good mornings, light OHS and push jerks.

Pull up(BW)
5sets of 6reps

Ended with static stretching.


Had 4 days of rest but squats this time round were hard. Had assistance on quite a number ofreps. Core felt like jelly.. Clean has improved from 1rm 65kg to 3rm and driving elbows out faster now. Need more consistency on full extension and driving elbows out fast.

[Enigma]

21st June 2008

Some dynamic stretching and mobility exercises..

Sled pulling

Forward - 1 x 20m x 100kg, 1 x 20m x 160kg, 1 x 20m x 180kg

backward - 1 x 20m x 80kg, 1 x 20m x 100+, 1 x 20m x 100+

Can't remember the weight for last 2 sets. will check and update. It was tough but doable and shiok not to mention getting sun tanned and wicked abrasion.


22 June 2008


Warm up
dynamic and static stretching
self mobilization
misc stuff
some barbell front and back squats

Learnt the jerk and did about 40+ jerks without any weight.

Clean & jerk
5 x 40kg
5 x 45
3 x 50
tried 55 but I immediately dropped the barbell after cleaning cuz right elbow was hurting badly and was pretty much dead after this. Rolling my right arm didn't help much and I just laid dead on the floor..

back squat
5 x 50kg
5 x 70
2 x 90 (failed at 3rd rep)

BB bent-over row
5 x 5 x 50kg

5 x 40kg good mornings

10 x 50kg back squats


Feeling lousy all day long. Think my CNS is overworked from training for past 2 days. strongman yesterday, especially.