A novice weightlifter - Ausbb

PowerBuilder · 02-03-2010, 10:02 AM

I started my very first weightlifting program yesterday. As usual, i don't remember my warm up weights, i'll include them in latter workouts.

I don't know what my 1RM is for the C&J. I"m estimating it to be about 70kg. My snatch 1RM is 47.5. When doing lifts such as 'snatch balance' & 'jerk from the racks', while still using the weight of my typical sn or c&j

Weight x Reps x Sets

Snatch Balance
40 x 3 x 5 ( should've done 37.5k)

Hang Cleans
42.5kg x 5 x 5

Jerk Starts
62.5 x 4 x 4

Power Jerks
42.5 x 5 x 5

Back Squat
80 x 9 x 4

i think i overestimated my back squat 1RM by...a lot!!! I was supposed to do it at 70%, yet it felt a bit heavy for 70%, after doing some maths, it turned out it was more like 75%!!! So future back squat work will be lower, but more inline with what i should be doing!!

PowerBuilder · 03-03-2010, 09:03 PM

Horray. Two days after my first post. 26 views. Not a single reply. That's gotta be some type of record!!

3/3/2010

AM Workout
Back Squats - 80 x 5 x 7
Weighted Chin ups - 3.75 x 5 x 5

PM Workout
Hang Snatch 35 x 4 x 4
Hang Clean 45 x 4 x 4
Jerk from racks 45 x 4 x 4
Clean Pulls 55 x 4 x 5
Front Squats 52.5 x 6 x 1
60.0 x 5 x 1
65.0 x 4 x 1
67.5 x 3 x 1

I made a massive novice mistake with the jerks. I started off waaay too heavy which effected the speed of the bar as well as how far i moved the barbell back. My coach said to start off with the bar & work forwards. All through the clean pulls I kept telling myself to make each pull faster than the previous one. It helped. I need to have minimal time in ankle flexion.

haz · 03-03-2010, 09:52 PM

how did you go with the am/pm workout?

how are you with overhead squats? i'm struggling, cant keep my shoulder stable.

PowerBuilder · 05-03-2010, 11:40 AM

Quote:

Originally Posted by haz

how did you go with the am/pm workout?

It wasn't that hard. It was intended only for some solid squat work & chin up's that would require a healthy amount of effort but not to destroy me for the rest of theday!!

[QUOTE=haz;91234] how are you with overhead squats? i'm struggling, cant keep my shoulder stable.

I'm not doing any snatch squats / overhead squats these days. It's quite difficult as you've found, with keeping your shoulders stable. A guy in my club's best sn is 130k, doing an OHS of anywhere near that weight would be pretty difficult (for reps obviously). Doing normal sn work will give you the balance & strength you need!

PowerBuilder · 05-03-2010, 11:48 AM

Last night's workout was pretty much to work on technique only. It was a bit of a detour from my normal program, but i did what i was told & worked on foot placement (going from a narrow stand to a wider one), with sn & cln work in the 70% range.

It's now printed in my mind to have a narrow stance when in the starting position, since there's more power generated that way. When in plantar flexion ( stnading on your toes), it's then time to quickly move the feet wider to allow a better recieving position (when squatting). I kept doing drills for about 20 minutes.

It was when doing sn work that i found my feet were moving too far apart (IMO), i understand there's wider and too wide. I"m not sure what's causing this. My coach thinks it's because i'm learning a new habit.

The same thing happened with my cln's.

Now that i get the foot placement thing, i'm able to get under the bar a damn lot quicker!!!

PowerBuilder · 05-03-2010, 05:05 PM

A somewhat small workout today.

Back Squats
85kg x 5 x 7

Weighted Chin Up's
Bodyweight + 5kg x 5 x 3

My right knee is seriously killing me. My program may have to be tweeked, invest in some glucosomine, deep heat or a lot of testosterone or something to ensure i can full go the distance without needing a knee reconstruction

Shrek · 05-03-2010, 09:09 PM

What are you hoping to acheive from this Pete? Are you not doing hypertrophy based training anymore?

Fenrir · 05-03-2010, 10:27 PM

Set any goal weights for your first competition yet?

PowerBuilder · 07-03-2010, 03:02 PM

Quote:

Originally Posted by Shrek

What are you hoping to acheive from this Pete? Are you not doing hypertrophy based training anymore?

Nah. Not doing any specific hypertrophy work right now. The program my coach gave me has me doing some work in the rep range of 6-8, but that's only like 1 or 2 exercises in the week (things like bulgarian split squats & that's at the end of the workout for a cool down.

In terms of goals for my comp, i haven't put much thought into it. I'd be stoked if i could reach my normal 1RM for the snatch & increase my C&J by a few %. I believe i could do a BW C&J (70).

It's amazing how confident i feel now with some solid technique fixing. I had a tough session yesterday. My right knee was completley fcukt. Instead of my normal program I did...

Hang power Snatches
30 x 3 x 6 (3 reps six times)
Power Jerk
50 x 3 x 6
Hang Clean Pull's
80 x 1 x 6

the pull's were instead of squats. The pain is on the outside of my knee cap. The best way to explain it is a tight feeling when i go deep in a squatting position (or a set up for a sn or cln). I should be ok with tomorrows session. I've been using deep heat all weekend. i feel much better. The pain is probably due to the fact it's a new style of crazy training i've not done before. i"ve done a lot of crazy shit before...but not structured like this.

Fenrir · 07-03-2010, 05:18 PM

I found I had knee problems when I was OW, I put it down to inadequate rest and poor warm-up.

I fixed those and they fixed my knee problem.

02-03-2010, 10:02 AM	#1 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	A novice weightlifter I started my very first weightlifting program yesterday. As usual, i don't remember my warm up weights, i'll include them in latter workouts. I don't know what my 1RM is for the C&J. I"m estimating it to be about 70kg. My snatch 1RM is 47.5. When doing lifts such as 'snatch balance' & 'jerk from the racks', while still using the weight of my typical sn or c&j Weight x Reps x Sets Snatch Balance 40 x 3 x 5 ( should've done 37.5k) Hang Cleans 42.5kg x 5 x 5 Jerk Starts 62.5 x 4 x 4 Power Jerks 42.5 x 5 x 5 Back Squat 80 x 9 x 4 i think i overestimated my back squat 1RM by...a lot!!! I was supposed to do it at 70%, yet it felt a bit heavy for 70%, after doing some maths, it turned out it was more like 75%!!! So future back squat work will be lower, but more inline with what i should be doing!! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

03-03-2010, 09:03 PM	#2 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Horray. Two days after my first post. 26 views. Not a single reply. That's gotta be some type of record!! 3/3/2010 AM Workout Back Squats - 80 x 5 x 7 Weighted Chin ups - 3.75 x 5 x 5 PM Workout Hang Snatch 35 x 4 x 4 Hang Clean 45 x 4 x 4 Jerk from racks 45 x 4 x 4 Clean Pulls 55 x 4 x 5 Front Squats 52.5 x 6 x 1 60.0 x 5 x 1 65.0 x 4 x 1 67.5 x 3 x 1 I made a massive novice mistake with the jerks. I started off waaay too heavy which effected the speed of the bar as well as how far i moved the barbell back. My coach said to start off with the bar & work forwards. All through the clean pulls I kept telling myself to make each pull faster than the previous one. It helped. I need to have minimal time in ankle flexion. __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

03-03-2010, 09:52 PM	#3 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,260	how did you go with the am/pm workout? how are you with overhead squats? i'm struggling, cant keep my shoulder stable. __________________ Harry

05-03-2010, 11:48 AM	#5 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Last night's workout was pretty much to work on technique only. It was a bit of a detour from my normal program, but i did what i was told & worked on foot placement (going from a narrow stand to a wider one), with sn & cln work in the 70% range. It's now printed in my mind to have a narrow stance when in the starting position, since there's more power generated that way. When in plantar flexion ( stnading on your toes), it's then time to quickly move the feet wider to allow a better recieving position (when squatting). I kept doing drills for about 20 minutes. It was when doing sn work that i found my feet were moving too far apart (IMO), i understand there's wider and too wide. I"m not sure what's causing this. My coach thinks it's because i'm learning a new habit. The same thing happened with my cln's. Now that i get the foot placement thing, i'm able to get under the bar a damn lot quicker!!! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

05-03-2010, 05:05 PM	#6 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	A somewhat small workout today. Back Squats 85kg x 5 x 7 Weighted Chin Up's Bodyweight + 5kg x 5 x 3 My right knee is seriously killing me. My program may have to be tweeked, invest in some glucosomine, deep heat or a lot of testosterone or something to ensure i can full go the distance without needing a knee reconstruction __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

05-03-2010, 10:27 PM	#8 (permalink)
Fenrir Junior Member Join Date: Feb 2010 Location: QLD Gender: Posts: 147	Set any goal weights for your first competition yet?

07-03-2010, 05:18 PM	#10 (permalink)
Fenrir Junior Member Join Date: Feb 2010 Location: QLD Gender: Posts: 147	I found I had knee problems when I was OW, I put it down to inadequate rest and poor warm-up. I fixed those and they fixed my knee problem.