doit's Training Log

[doit]

Thanks:) My coach trains me and decides what I need to improve. Its pretty much technique on the snatch and clean&Jerk, the lifts that we compete in. Front squats, power clean and more, varied from workout to workout :p

[doit]

06.09.09

My lower back muscle strain have gotten alot better this past week after working out on low weights and focusing on technique.
Im now looking forward to train hard again anytime soon till the norwegian championship in Oly. lifting. This time I will surely not overdo it on the jumping and injury myself again.
Just can't wait until after when I have scheduled to do GOMAD and continue training heavy on the SL 5x5

[Glahn]

06.09.09
Just can't wait until after when I have scheduled to do GOMAD and continue training heavy on the SL 5x5

When do you think that will be?



Where is the championship btw? I might watch, if it's being held in the area

[doit]

[/quote]When do you think that will be?

Where is the championship btw? I might watch, if it's being held in the area[/quote]

19/09-09 in Bergen.
I will continue SL 5x5 and GOMAD after this

[Glahn]

All right Doubt I'll have time for traveling, but good luck anyways!

[doit]

18.09.09 - Day before the Championship

The lower back pain has eased (not completely healed) the past weeks and im ready to lift some heavy weights tomorrow.
I will achieve two PR's tomorrow.
Ill post the outcome tomorrow or sunday and I will try to get 1 video for each exercise, clean&jerk and the snatch.
If possible Ill get video from the side for a good view over my technique and one from the front.

[Glahn]

Great. Good luck tomorrow. Looking forward to see some strong results

[doit]

19.09.09 - Norwegian Championship Olympic Weightlifting

Weight in: 59,40kg BW

Clean and Jerk - 1x65kg / 1x70kg / 1x73,5 - 117,86 Points
Snatch - 1x45kg / 1x50kg / 1x50kg - 126,26 Points

Total Kgs: 120kg Total Points: 177,86


Athletics

40m Sprint: 6.02 Seconds - 156.00 Points
Three-Jump: 7.25 meters - 145.00 Points
dunno the name(Throwing a 5kg Metal Ball as far as you can backwards): 9.75 meters - 164.14 Points

Ended on 5th of 5 contestants in my group. Pretty hard competing in age 18+ against veterans. No weight class. :p

New personal record on the clean&jerk lifting 70kg and on snatch lifting 50kg.
I am satisfied with the results, even though I could have managed to pull off 73,5kg on clean&jerk.
Technique were poor this event, but its just getting reflected by the lack of training the past month due to the lower back injury.
But my only goal for the events were new personal records so im happy.

Got the videos uploaded, with a side front view:

Snatch

First lift

Easy, but poor form.

Second lift

Heavy, got too eager to get under the bar and jumped under too early instead of extending fully. Consequence was getting the bar on the front.

Third lift

Better, but still heavy and far away from body.

Clean&Jerk

First lift

No problem.

Second lift

Heavy!

Third lift

The lift I was a bit of disappointed I didn't manage to pull off.
Started off and felt it was extremely heavy, making me too eager again and trying to rack it before ive reached the hips, resulting in fail. Disappointed because I am pretty sure I would have made it if I just pulled up to the hips before racking.

Feel free to comment the form

[Glahn]

Haha, what's that face on the end of the last video?

Anyhow, I'm not a specialist, but I think your technique looks good. Good, because the lifts don't seem heavy at all when you do them.

With new pr's you should indeed be satisfied. And a 70 kg clean & jerk is more than I can do. Now it's GOMAD and stronglifts all the way I guess? I think you'll be joining me in the 100kgs squat club soon

[doit]

haha, laughing off the embarassing fail. I wasn't looking at the camera but my coach who I guaranteed a successful lift to.
It was a poor lift.

It doesn't look heavy but it sure is, even though with good form it would be a piece of cake. So much technique involved.

Your right, now its SL5x5 and GOMAD untill BW 70kg. I hope I will join you in the 100kg squat club soon;)

[doit]

Workout A - 22.09.2009

Squat - 55kg - 5/5/5/5/5
Im all sore after the event and the squats were shaky and painful, but I gave it all I got.

Bench Press - 35kg - 5/5/5/5/5
Easy, but since I planned to deload on most of the exercises I decided to deload every exercise. It will get tough soon enough anyway.

Power Clean - 40kg - 5/5/5/5/5
Easy, but working on the form. Practicing the second pull and the contact with the thighs for extra upward movement of the bar.

Dips - 11/8/6
Lost some reps after being away from the SL 5x5 some time.

Reverse Crunch - 12/12/12
My abs muscles feels like porridge after the event.

Im back on the SL5x5 now and plan to stay on it until 1,5xBW squat.
I have switched out Inverted rows with Power Cleans for more transfer to olympic lifting, and I just love Power cleans.
When I feel the weight is heavy enough ill begin with GOMAD and gain those 10kg up to 70kg BW
Deloaded on most of the exercises after being away from the program for over a month and some weeks.

[Transformer]

hi doit great log and very interesting about the competition, looks pretty professional is this common in Norway?

[doit]

hi there. Thanks:)
The olympic weightlifting community in Norway are small compared to other countries and not a common sport among norwegians. Still theres many great norwegian lifters who participate international.
The Norwegian championship indeed looks very professional, it is the biggest olympic weightlifting event in
Norway after all, were all lifters compete to be Norways best lifter

[Glahn]

Great that you are back on track again. How does your B workout look like? Just start low, and don't stress. Give your body some time to really grow strong How is your eating routines?

[doit]

The workout B in SL5x5 is :
Squat
OHP
Deadlift
Pull/chin up
Prone bridges

Im still working on my eating routines and building on it step by step. Making a 'Perfectly' clean diet over the day would just end tire me out since im not used to it.

Breakfast: oatmeal, banana and 1-2 glasses milk
Snack: nuts
lunch: chicken breast with pasta and veggies
Snack: nuts
Post-workout: 1litre Chocolatemilk/milk and a banana
Dinner: Chicken breast, rice and veggies
Before bedtime: milk, omega-3 pill.

Trying to do variate the meals here and there, experimenting with food. Some days im lazy and skip something which is rather bad. The habbit is not quite there yet but its getting better.
I know I should intake more food but this is the best I can do for now, ill fix it sooner or later.
Now im focusing on getting the protein and building the habbits.