The Road from a 200kg-300kg Total
Mountain Man Strength is now accepting applications for remote coaching, outdoor clinics, and online consulting. Here is my journey from starting weightlifting with 200kg competition total as a 94kg lifter all the way to a 300kg competition total:
December of 2008
Well, to introduce myself to this forum I will tell you a bit about myself. I am 25 and live in the Vancouver area of B.C. Canada. I have been weight training since I was 12 off and on. I competed in bodybuilding and set a high school record in powerlifting, but after that I stopped working out. I picked up the weights this summer and became fascinated with the clean & jerk and the snatch. I watched “explosive lifting for sports” and I am reading the “weightlifting encyclopedia”. I just did my first workout training for the snatch and the clean and jerk yesterday after preparing for the lifts the last couple weeks. I weigh approximately 195 pounds.
overhead behind neck press off-bar x 8, 95×6, 135lbs x 6,4,4,2,2,1.
overhead squats-bar x8, 95×6, 135×6,6,4,4,3,2,2,1
high hang pulls- 95 x 8, 115×8, 135×8,6,6,6,6
high hang power snatch-bar x6, 95×6, 115×4, 135×3,3, 140lbsx2,2
incline sit-up crunches,12,10,8
back hyperextensions,15, w/25-10,10
I am focusing on the technique more than lifting maximum weight right now and I can tell you
it feels awesome to throw the weight over your head correctly, like hitting the baseball in the
sweet spot of the bat. I am really enthusiastic about mastering these techniques.
Today my routine was as follows(Dec 20/08):
front squats warm up – 135lbs 8,8,8
high hang cleans-95x 8, 115×8, 135 x6,6,6,6
cleans-135×6,185×4,225×4,3,2
push press-95×6,155×4,175×4,4
stiff legged deadlifts-135×10,205×10,10,8
arm work
Dec 21st workout (in lbs.)
behind the neck push presses-135×6,185×5,195×4,205×2,2
overhead snatch position squats-95×10,115×8,135×6
front squats-135×10, 185×8, 205x 6, 225×3, 245×1
back squats (deep)- 225×10, 315×6, 365×3, 225×7,8
Dec 22nd (light workout)
5 min bike warm-up
wide chin-ups- 10,6,6
dips-15,12,12
1 arm tricep overhead extensions -25lbsx10,10,8
incline bench sit-ups-10
hyper extensions/roman chair-15,15,15
donkey calf raises-385lbs-10
standing calf raises-235-12,12,12
Dec 24
in lbs
3 min bike warm up
broomstick shoulder stretching
broomstick snatches
high hanging snatches-bar x8, 95×6,105×6,6, 115×4,125×4,135×4,145×2
(I pressed out my elbows a little at the top of the snatch on the last reps, I guess I was not
getting low enough, next time I will do overhead squats first to practice and stretch to get low enough)
incline situps-15
roman chair/hyperextensions-15
(right shoulder tendons/joint is a little sore/tweaked)
Dec 27th 2008 first workout after Christmas
5mn bike warm-up
stretching, broomstick stretching
10 hyper extensions
front squat warm-up bar x10,135×10,185×5
clean and jerks -bar x10,135×2
cleans-185×4,1, 205×1, 225×1, 235×1
(I am having trouble perfecting the technique of receiving the bar in the front squat position only when I do cleans)
split jerks -135×4, 145×3, 155×2, 165×1, 175×1, 185×1, 195×1, 135×2
stiff leg deadlifts- bar x10, 225×6,6,8
high hanging pulls- bar x6, 225×6,8,6
incline situps- 18,12,10
roman chair w/ 25lbs-10,10,8
I felt a tad nauseous after work out, shoulder felt better.
Dec 28
5 min bike warmup
stretching
overhead squats-bar x8, 95×9, 135×5, 155×2,2
front squats- 185×5, 205×3, 225×3, 275×1
back squats- 275×5, 315×4, 365×3, 315×3, 225×6
preacher curls-65×10,8,7
Dec 30/2008
legs still sore from sunday so no O-lifting today
5min bike wm-up
bench press-135×10, 185×5, 225×3,4, 245×3, 225×2
incline bench- 135×10, 185×4,4
Dips-10,10,8
2 hand overhead dumbbell press- 80×9,8,8
lying 1 arm tricep extensions-25×10,9,10
reverse forearm curl-30x10x3
incline situps-w/25lbs-10,5, w/ no weight-8
roman chair- w/25lbs- 10,10,8
Dec 31/08
5 min bike warmup
stretching
broomstick snatches
high hanging snatch- 95lbsx5
low hanging snatch- 115lbsx4, 135×4
snatches with wrist straps-145×3, 155×3, 175×1
snatches-135x3x4
(when I did the snatches from the floor, I was still receiving the bar over head in the half squat position)
wide chin-ups-10,7,5
bent over BB rows with overhand grip- 185×8. 135×12,10
E-Z bar curls(21’s)-55×21,21,21
Jan 2/09
light work out as I have hockey game later tonight
5 min bike
stretching
cleans- bar x10
high hang cleans-135x2x3
cleans-135×3,185×3,205lbs x2,2
roman chair-20
Jan 4/09
5min bike wm-up
push press -bar x10, 135×3,
split jerk- 185×3, 195×3, 205×2
standing front presses-135×6
overhead squat-95×8, 135×3, 155×2,3
front squat- 185×6, 225×3, 275×1
back squats-315×3, 365×3,3
front squats-225×3,3
*my wrists and collar bone get sore from doing cleans, jerks, and front squats,
Jan 5th/09
I started training with a weightlifting club today, so starting from scratch again(phase1) so coach
can see movements, tomorrow we will add more resistance:
warm-up
10kg bar-overhead squats 3×5
10kg bar-drop snatch 3×5
20kg bar- overhead squats 3×5
20kg bar- drop snatch 3×5
20kg bar- snatch pull 3×5
20kg bar- power snatch 5×5
20kg bar- clean pull 2×5
20kg bar- power clean 3×5
20kg bar- clean and jerk 5 sets of 1clean and 3 jerks
back squats (light) 70kg 5×5, 100kgx2
worked on wrist and shoulder flexibility for the cleans, hopefully it gets better with time. I find
my pinky’s come off the bar but they shouldn’t. I physically cannot hold the hook grip in the racked position right now.
today we tried to find out my max so i can start training in phase 2 of this program. I was told I was using my strength instead of the technique to do the heavier lifts, so I definitely need to work on refining my technique.
I weighed 91.5kg today
warm-up
snatch in kilo’s
30×7
40×1
50×1
60×1
70×1
80×1
85×1
90×1
95-miss.
clean and jerk in kilo’s
40×2
50×1
60×1
70×1
80×1
90×1
100×1(coach said i pressed my elbows out a bit in the jerk)
110×1(did the clean but coach told me to drop it as I slid the bar up at the top of the clean)
110x miss, too exhausted.
so we figured my snatch is 90kg, and C&J is 100kg. There is a comp coming up on Jan 31, hopefully I will be ready!
Jan 7 2009
warm-up
snatch
45kg’s x 3
67.5 x 3×2
72.2 x 3
77.5 x3
80 x 2
snatch pull
90kg’s x 5
100 x 4
power clean
50kg’s x5
cleans
65kg’s x4
clean and double jerk
65×1+2
75x 1+2
80 x1+2
85 x1+2
90 x1+1
squats
82.5 kg’s x 5 , 90×5, 100×5, 107.25×5, 115×5, 125×5
Cleans are starting to feel better but still getting friction on the collar bone, still need to get lower on the heavy snatches.
Jan 9/09
today I tried not to push it to hard work more on technique.work out is in pounds as I worked out at the local gym with metal plates.
warm up
bar snatch x5
snatch
95×5
115×5,5
135×3
155×3
135×3
clean and jerk
warm-up
135 1+2×2
155 1+2
185 1+2×2
135 1+2
hyperextensions w/25-10
incline situps-20
Jan 10
Today worked out at the real gym with bumper plates in Kg’s
warm-up
snatch
45kg’s x 3
67.5 x 3×2
72.2 x 3
77.5 x3
80 x 2
snatch pull
90kg’s x 5
100 x 5
110×5
power clean
50kg’s x5
Cleans
65kg’s x4
clean and double jerk
65×1+2×2
75x 1+2×2
80 x1+2×2
85 x1+2×2
90 x1+1
95×1+1
squats
100kg’s x 5 , 110×5, 120×5, 125×5, 135×5, 145×5
Jan 12
worked out in the sissy gym today=no chalk, no dropping weights,etc. so workout is in
pounds.
I felt a bit ran down so I could not lift heavy so I tried to improve my technique using moderate weight.
warm up
snatch
100×3, 150×2, 135x3x3
snatch pull
200×5, 220×5, 240×5
(I wonder how I snatched 200lbs last week?The weight felt heavy.)
power cleans – 110×5, 145×4
clean and jerk
145×1+2×2
165×1+1
145×1+2×4
(elbow joint felt bad, starting to receive the clean a little better.)
Squat
180×5
200×5
225×5
235×5
255×5
275 lbs x5
Jan 13
light and quick workout, focused on racking cleans and catching the snatch lower.in pounds.
warmup
snatch,bar x5, 95×3, 135x3x3
cleans-95×5
clean and jerk- 135-1+2×2, 185-1+2×2
technique is getting better but my right arm from the elbow to the shoulder got sore right after
work out, feels like a strain.
Jan 14th
light and fast work out again with an emphasis on recieving the snatch in a lower position and
racking the clean more comfortably.
in pounds.
warm-up
snatch
barx5
95×3
135x3x2
(on the last set of snatches I found it was easier for me to just do a power snatch then to recieve
the bar in a low position, but nonetheless squated deep after receiving the bar to emphasize the
low position.)
cleans
barx5
clean and jerk
135-1+1×2
185-1+1×2
135-1+1×2
(I am racking the cleans a little better, but am doing more of a power clean, I am not going deep
to receive the bar. Also, when I rack the bar I am catching it with my finger tips and cannot
maintain the hook grip in the racked position.)
Elbow up to the shoulder is sore again(bone/tendon), it always happens when I finish my cleans.
I think I am going to take tomorrow off so I can recover a bit, I have been losing strength this
week, possibly over training.
Jan 16.
tried my full routine again:
warm up
snatch
100×3, 150x3x2, 160×3, 170×3, 135x3x2(got sloppy, hit head with bar so when lighter)(When
the weight gets heavier I tend to power snatch instead of getting real low/deep)
snatch pull
200×5, 220×5, 240×5
Jan 17
lighter work out as yesterday was heavy and tomorrow will be heavy as well.in pounds.
warm up
snatch
100×3
150x3x2
160×3 (got a little sloppy, bar touched my head so did a lighter set)
135x3x2 (did a deep squat with the bar overhead to emphasize going deep.)
cleans
110×5
145×4
clean and jerk
145-1+1×2
165-1+1×2
175-1+1×2
190-1+1
(cleans are getting better, I was catching the bar lower and racking the bar better. A couple
times my pinkies were out when I racked the bar, but then I let the bar down and correctly did
the clean again.)
My tendons around my elbow from forearm to shoulder got sore again 🙁 but it always gets
better for the next day:)
Jan 20th/09 in pounds
warm up
snatch
barx5, 95×3, 150x3x2, 160×3, 170xmiss (why did I miss? am I getting weaker?)
I still find myself power snatching with the heavier weights???
snatch pull
200×3
power cleans – 110×5, w/dip 145×4
clean and jerk
145×1+2×2
165×1+2×2
175×1+1×2
190×1+1×2
200×1+1
210x miss
(cleans are getting much better, I feel real comfortable racking the weight and getting real
low, just wondering why on the 210lbs I could’nt rack it, when before power cleaning it was no
problem. tired? weaker? technique change?)
Squat
195×5
205×5
225×5
235×5
255×5
275×5
went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my
elbow adjusted.
Jan 22nd
in pounds
warm up
snatch
barx5, 95×3, 150x3x2, 160×3, 170×3, 180×2 (first one I hit my head on the way over, 2nd rep
was just a high pull)
I still find myself power snatching with the heavier weights instead of catching the bar in a deep
squat???
snatch pull
200×5, 220×5
power cleans – 110×5, w/dip 145×4
clean and jerk
145×1+2×2
165×1+2×2
175×1+2×2
190×1+2×2
200×1+1
(today on the cleans I did not do a full squat, It was more of a power clean with a dip, but the
racking was smooth.)
Squat
195×5
205×5
225×5
235×5
255×5
275×5
overhead 1 arm tricep ext-20lbsx 20,19
laying 1 arm tricep ext- 2olbsx 18,15.
incline situps-20
hyper extensions-20
went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my
elbow adjusted again, it seemed to help after getting worked on with the activator.
Jan 24th,
last big workout before competition, next week I will be dialing down the intensity day by day.
I worked out at the real gym today, chalk, bumper plates,etc.
BW 90kg
work out in kilo’s
warmup
snatch
barx5
45×3
68x3x2
72.5×3
77.5×3
82.5×2
(made all my snatches, heavier ones were power snatches, starting to get a little lower)
snatch pulls
90×5
100×5
110×4
(I got the bar past my chest but I am wondering how I should get underneath the bar for these
weights.)
power cleans
50×5
cleans
65×4
clean and jerk
65-1+2×2
75-1+2×2
80-1+2×2
85-1+2×2
90-1+1
95-1+1
(made all my clean and jerks with ease, form has really improved and racking is comfortable. I
even got nice and low on all cleans)
Jan 25th
in pounds, quick and light workout. I was very sore from yesterday so I only did a few limited
sets.
snatch
65×5
95×3
135×3
leg ext
165x20x2
hyperextensions
20
Jan 26
fast and light work out, had massage appointment. still sore and stiff from saturdays work out.
in pounds
snatch
65×5,95×3, 135×3
clean and jerk
135×1+2
155×1+2
185×1+1
1 hour massage, felt like charlie horses running up and down my quads.
Jan 27
4 days out of competition so load is decreasing
in pounds
warm up
snatch
barx5
70×5
100×4
135×3
140×4
150×2 (power snatch)
160×1 (power snatch)
C&J
80×1+3
110×1+2
145×1+2
155×1+2
165×1+2
175×1+1
front squat
135×5
150×3
165×3
180×3
195×3
205×3
225×3
(cleans felt excellent, got real deep and the rack was smooth and comfortable)
leg ext
165x20x4
ez bb curls 21’sx3
tricep overhead 1 arm ext-25x20x3
strecthing
hyperextensions-20
crunches-30
hammer curls-35×15
Jan 28
3 days out of competition, in Kilograms
warmup
snatch
barx5
30×5
45×4
60×3
65×2
67.5×1
C&J
35×1+3
50×1+2
65×1+2
70×1+2
75×1
squats
90×3
100×3
110×3
117.5×3
125×3
135×3
c&j
60x1x5
Jan29 2 days out of competition
in kilo’s
my knee cap hurts when I squat down today
warmup
snatch
barx5
30×5
45×4
60×3
65×2
C&J
35×1+3
50×1+2
65×1+2
70×1+2
Jan 31 competition
knee was really inflamed and bothering me but the sleeves helped and I was able to compete.
I favoured it a little, but was happy to be able to compete. there were 4 94kg lifters and I got
bronze.
warmup
snatch 1-87kg-good
snatch 2-90kg-miss
snatch 3-90kg-good
C&J-1-97kg
C&J-2-102KG
C&J-3-110Kg new PR!!!
I felt like I could do more, anyways here was the footage, I didn’t go deep on my movements to avoid hurting my knee, but it makes me wonder how much more i could do when I master technique.
https://web.archive.org/web/20201028053212if_/http://www.youtube.com/embed/IxkNfuA1FyM Feb2,3rd
knee is still sore,so I am taking it easy and trying to strengthen it.
circuit x3
leg extx20
hamstring curlx20
hyper extensionsx10
incline situps x15
circuitx3
ez bar bicep curls-21’s
1-arm lying tricep extx12
Feb4/09
knee sore, gently starting my routine again
in pounds
warmup
leg ext 150x20x3
high hang power snatch
barx5
95×5
135×3
145×2
stiff leg deadlifts
145x10x3
high hang C&J
barx3
135×1+2
155×1+2
165×1+2
lateral db raises
35×15
Feb 6th
warmup
in pounds
(knee a little sore still)
snatch
barx5
95×5
150×3
170×3
snatch pull
180×2
C&J
60×3+3
135×1+3
185×3+3
205 miss???
circuitx3
hammer strength leg ext-50×20
hamstring curls-90×10
incline situps-15
hyperextensions-20
Feb 7th
bodyweight 90.1kg
in Kilograms
warmup
snatch
barx5
40×5
45×5
55×4
63×4
68×3
72×2
76.5x1x4
C&J
45×1+3
55×1+3
66×1+3
77×1+2
82.5×1+2
90×1+1
100×1+1
105x miss (pull)
100×1+1×3
front squat
66×3
77×3
88×3
100×3
110x3x6
Feb 8
after yesterdays hard work out my knee actually feels better
in pounds today
warmup
snatch
barx5
95×5
135×5
145×4
155×3
160×2
165x1x4
(getting the hang of going real low on the snatch)
C&J
95×1+3
135×1+3
150×1+3
170×1+3
185×1+2
195×1+2
205×1+1
215×1+1
(cleans are feeling great, getting nice and deep)
Feb9
in pounds
warmup
snatch
barx5
95×5
135×4
150×4
160×3
165×3
170x1x4
C&J
135×1+3
150×1+3
160×1+3
170×1+2
185×1+2
205×1+2
215×1+1
225×1+1
Front squat
135×3
150×3
170×3
185×3
225×3
235x3x6
knee feels better, snatches are deep, cleans are deep, jerks are strong. All is well. I am loving
lifting and having a great time. There was a time when I thought I would never catch on to the
full technique and now it is rewarding to see the technique coming along.
Feb 10
in pounds
warmup
snatch
barx4
95×5
135×4
150×3
160×2 (miss, got under them but must be tired from yesterday becuase I couldnt stand up with
it overhead)
C&J
135×1+3
185×1+2
205×1+1
225×1+1(I power cleaned this one, I dont know why but i did)
back squats
205×5
225×5
245×5
265×5
295×5
stretching.
Feb12
still sore and tired so light and quick today
in pounds
warmup
95×5
135×4
145×4
C&J
145×3+3
185×3+3
205×3+2
225×3+1
stretching
Feb 16th
in Kilo’s
warm up
snatch
40×4
50×4
63×2
72×2
77.5×1 power snatch and 2 deep catches but no stand up
C&J
45×1+3
55×1+3
66×1+3
77×1+2
90×1+1
100×1+1
Clean Pull
77×3
90×3
100×3
110x3x3
Front Squats
55×5
66×5
77×5
90×3
100×3
110×3
Feb21
in kilo’s
warmup
snatch
barx5
40×5
45×5
52.5×4
63×4
72×3 (2 catch and misses and 1 successful deep snatch)
77.5x1x3 (power snatches, cant catch the heavier weights deep, yet)
C&J
45×2+3
55×1+3
66×1+3
77.5×1+2
90×1+1
95×1+1
clean pull
80×3
90×3
100×3
110×3
front squat
66×5
77×5
90×3
100×3
110x3x5
Feb22
in kilo’s
warmup
snatch
barx5
45×5
50×4
60×3
72×2
77.5×2 (one miss, my problem is not catching the bar far enough back)
C&J
50×2+3
67×1+3
78×1+2
90×2+1
95×1+1
snatch pull
95×3
105×3
Back squats
90×5
105×5
110×5
117×5
125×5
strecthing
Feb 23
warmup
in kilo’s
snatch pulls
61×5
102×5
107×5
110×5
C&J
61×1+3
70×1+2
Cheap barbell collars broke 🙁 so workout ended. Time to order a decent bar from Pendlay
Feb 25
in kilos
warmup
snatch
55×5
65×4
70×3
77×3
C&J
61×2+3
77×1+3
90×1+1
101×1+1
111×1+1 (PB by 1 kilo :))
front squats
61×5
101×5
111×3
stretches
March 1
in Kilo’s
warmup
Snatch
50×4
60×3
65×3
71×3
76×3
C&J
61×1+3
70×1+3
76×1+3
91×1+1
101×1+1
front squats
61×3
91×3
101×3
111×3
stretches
march 7
in kilo’s
warmup
snatch
40×3
50×3
60×3
65×3
72x3x4
C&J
60×1+3
66×1+3
77×1+3
90×1+3
100×3+1
Clean pulls
92.5×3
100×3
110×3
120×3
130x3x4
Squats
140×3
145×3
150x3x4
March 8
in Kilo’s
warmup
snatch
52×6
60×6
65×6
52×3
C&J
52×1+3
66×1+3
77×1+3
90×1+1
100×1+1
Clean pulls
110×3
125×3
140×3
March 11
in kilos
warmup
snatch
54×4
60×3
66×4
72×3
C&J
61×1+3
70×1+3
77×1+3
90×1+1
100×1+1
Front Squats
91×3
101×3
115×3
I wanted to do more squats and pulls but only had an hour to spare
March 14
in kilo’s
warmup
Snatch
50×4
55×3
61×3
65×3
71×2
77×1
Snatch pulls
91×3
110×3
130×3
C&J
61×2+3
70×1+3
77×1+3
90×1+1
95×1+1
101×1+1
Front squats
91×3
110×3
115×5
March 15th
in Kilo’s
quick one this morning
Snatch
54×3
61×3
65×3
70×2
C&J
70×1+2
77×1+2
90×1+1
March 21
in KG’s
warmup
snatch
50×4
55×4
63×3
70×3
77×3
C&J
61×1+3
70×1+3
77×1+3
83×1+3
95×1+2
106×1+1
front squats
104×3
110×3
116×3
Even though my training frequency has decreased, My technique is improving, I am getting
faster, more fluid, and comfortable. I would like to increase my training sessions to 4 a week but
spare time is rare right now.
March 26th
in kilo’s
warmup
Snatch
54×4
61×3
70×3
77×2
C&J
61×1+3
70×1+3
77×1+3
89×1+3
105×1+1
had to cut er short 🙁 no pulls or squats
March 28th
in Kilo’s
warmup
snatch
54×4
61×3
70×3
77×3
84×2
C&J
61×1+3
70×1+3
77×1+3
86×1+3
96×1+2
cleans
106×2
snatch pulls
106×5
front squats
100×3
112×2
March 30
warmup
snatch
54×4
61×3
70×3
77×2
C&J
61×1+3
70×1+3
77×1+3
84×1+1
95×1+1
104×1+1
Back squats
112×5
134×5
166×2
April 2
Snatch
50×3
61×3
70×3
77×3
C&J
61×1+3
70×1+3
77×1+3
91×1+1
100×1+1
Front Squats
110×3
117×3
123×3
April 6
warmup
Snatch
54×4
61×3
70×3
77×3
C&J
66×1+3
77×1+3
94×1+1
May 5th (been a while)
warmup
snatch
54×4
61×3
68×3
72×2
C&J
61×1+3
70×1+3
78×1+3
84×1+2
94×1+1
snatch pull
94×5
front squats
90×3
100×3
May 9th
in Kilo’s
warmup
Snatch
54×4
61×3
70×3
77×3
84×2
C&J
54×1+3
61×1+1
70×1+1
78×1+1
84×1+1
94×1+1
just a quick one
Been so busy with work training, I have been neglecting my weightlifting but I have a contest at
the end of June so I will be prioritizing now.
June 7th
warmup
snatch
54×4
61×3
70×3
77×3
C&J
61×1+3
77×1+3
84×2+2
94×1+1
cleans
94×1
97×2
squats
94×3
104×3
111×3
June 8th
warmup
snatch
54×4
61×3
70×3
77×3
84×1
C&J
61×1+3
77×1+3
84×1+1
94×1+1
104×1+1
back squats
111×5
120×5
130×5
June 10th
warmup
Jerk from standing position
61×3
70×3
77×3
84×3
94×3
104×1
111×1
118×1
125×1(press out 3/4 then miss)
High snatch pulls
94×3
June 11th
warmup
snatch
54×4
61×3
70×3
77×3
84×2
C&J
54×1+3
61×1+3
77×1+3
84×1+1
94×1+1
100×1+1
107×1+1
111×1+1
115×1+1
Snatch Pulls
94x5x3
June 12th
warmup
snatch
54×4
61×3
70×3
77×3
84×2
C&J
61×1+1
70×1+1
77×1+1
84×1+1
94×1+1
100×1+1
107×1+1
Cleans
107×2
Front Squats
107×3
115×3
125×3
June 15th
warmup
Snatch
61×4
70×3
77×3
84×2
C&J
70×1+3
84×1+3
94×1+1
105×1+1
111×1+1
118×1+1 (PB! It was solid and I felt like I could do more! yay)
Cleans
104×3
Back Squats
125×5
136×5
159×5
June 16th
warmup
Snatch
61×4
70×3
77×3
84×2(1 miss and second was a successful power snatch)
C&J
70×1+3
84×1+3
95×1+1
Clean pulls
104×3
Clean
95×1
Front Squats
95×3
104×3
111×3
June 18
(starting to feel the fatigue of my training load)
warmup
Snatch
54×4
61×3
70×3
77×2
C&J
61×1+3
77×1+2
84×1+1
Snatch pulls
94x3x3
Cleans
94×1
Back squats
125×3
136×3
145×3
June 20th 2009
saw chiropractor for adjustment yesterday
warmup
Snatch
50×3
60×3
70×3
80×3
87×3
92×2(PB! ) I made the first one clean and the second one I caught in front so I dropped
the 2nd one.
C&J
60×1+2
70×1+2
80×1+2
90×1+2
100×1+1
110×1+1
115xmiss (caught it to far in front)
Cleans
90×1
Front Squats
60×3
70×3
80×3
90×3
100×3
110x3x5
Jan 21st
(tapering down load this week for saturday comp.)
warmup
Snatch
54×3
61×3
70×3
77×3
C&J
61×1+2
70×1+2
77×1+2
84×1+2
94×1+2
101×1+1
Cleans
101×2
Squats
125×5
134×5
141×3
weighed 96KG’s
June 22/2009
half hour of massage on my legs.
I weighed 94.6 Kg’s today.
June 23/2009
I weighed in at 94.6KG
warmup
Snatch
54×3
61×3
70×3
77×3
C&J
61×1+2
70×1+2
77×1+2
84×1+2
95×1+2
Cleans
95×1
Front Squats
95×3
101×3
104×3
June 25th (2 days out of comp)
I weigh 93.8 KG (yay I made weight!)
warmup
Snatch
54×3
61×3
70×3
C&J
61×1+2
70×1+2
84×1+2
91×1+1
June 26th
30 min massage
I weigh 93.2 KG today
tomorrow is the Comp. I plan to make a 215kg total.
June 27th Competition I weighed 93.1KG
Snatch
warmup
40×4
50×3
60×3
70×3
80×1
85×1
87.5×1
platform
90×1
93×1
95xmiss (caught it to far forward)
C&J
warmup
40×1+3
50×1+3
60×1+3
70×1+2
80×1+2
90×1+1
100×1+1
102.5×1+1
105×1+1
Platform
110×1+1
115×1+1
120×1+1
so 213KG total with 2 new PR’s !!!!
I did not make the 215 I had hoped but at least I improved. I got silver.
http://youtu.be/DDh40KDqq3s
https://web.archive.org/web/20201028053212if_/http://www.youtube.com/embed/DDh40KDqq3s July 1st (back at it for the next comp on Aug 22)
I weighed in at 94.4kg today
warmup
Snatch
50×4
61×3
70×3
77×3
84×2 (one was a powersnatch)
C&J
70×1+3
84×1+2
95×1+1
104×1+1
118xpull and missed the clean
111×1+1
Snatch pulls
95×3
100×3
104×3
Cleans
104×1
Back Squats
126×5
145×3
166×3
July 5th 2009
weight is 96.5kgs
warmup
snatch
61×4
70×3
77×3
84×4
93×2 (one good snatch, one miss)
84×1 (miss)
C&J
84×1+3
95×1+2
104×1+1
111×1+1
cleans
111×1
front squats
111×3
118×3
125×3
July 7th/09
I weigh 95.6KG’s
warmup
Snatch
54×4
61×3
70×3
77×3
C&J
77×1+3
84×1+2
95×1+1
104×1+1
Clean Pulls
125x3x3
Cleans
95×1
Back Squats
125×3
141×3
165×3
Thanks for the encouragement Sjaak
July 8th
I weigh 94.8 KG
Warmup
Snatch
54×4
61×3
70×3
77×3
84×2(one miss, one good snatch)
C&J
70×1+2
84×1+2
95×1+1
104×1+1
111×1+1
Snatch pulls
101x3x3
July 11th 2009
I weigh 94.8KG
Warm up
Snatch
54×3
68×3
77×2
84×2
89×1
93x pull
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1 (new PR!!
Clean pulls
135x3x3
Cleans
95×1
Back Squats
135×5
148×5
166×3
July 13/09
I weigh 94.2KG
warmup
snatch
54×4
61×3
70×3
77×2
C&J
77×1+1
95×1+2
104×1+2
111×1+1
Snatch pulls
104x3x3
power clean
104×1
front squats
111×3
118×3
125×3
shoulders were sore the last few days
July 19th
I weigh in at 96.2kg
warmup
Snatch
61×4
70×3
77×3
84×2
91×1(kinda sloppy)
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
Snatch pulls
104x3x2
Front squats
111×3
118×3
125×3
July 20th
I weigh 94.2kg
warmup
snatch
54×3
61×3
70×3
77×2
84×1
89×1
93xpull
C&J
84×1+2
95×1+1
104×1+1
111×2+1
Clean pulls
135x3x3
July 21st
weight=95.2KG
Warmup
Snatch
54×3
61×3
70×3
77×2
84×2(one good, one miss)
C&J
84×1+2
95×1+1
104×1+1
111×1+1
clean pull
118×1
Snatch pulls
125x3x3
Back Squats
135×3
156×3
165×2
July 28th
I weighed in at 93.8 at the begining of the workout and because of the heat I weighed 93.2KG at
the end of the workout even though I drank 1.5L of water during the w/o.
warmup
Snatch
61×3
70×3
77×3
84×2
89×1
94.3×1 (PB)
99×1(miss)
C&J
84×1+2
95×1+2
104×1+1
111×1+1
118×1+1
Clean Pulls
148x3x3
July 29th
I weigh 93.2KG
warmup
Snatch
54×4
61×3
70×3
77×3
84×2
91×1
94xmiss
C&J
84×1+2
95×1+2
104×1+1
111×1+1
118×1+1
125xmiss the clean
Snatch pulls
125x3x3
Cleans
95×1
Back Squats
125×5
147×3
166×3
Aug 5th
I weigh 95.6 KG
warmup
Snatch
61×3
70×3
77×3
84×2
93×1
97×3(2 misses, 1 good one ! yippey PR!
100x(2 misses, got under it, just didnt catch it right 🙁 )
C&J
95×1+2
104×1+1
111×1+1
118×1+1
Cleans
118×1
Front squats
118×3
125×2
All my Olympic training is posted on here, I started in December of ’08. If you see gaps of time
without work outs, it is because I missed days.
Aug 5th
I weigh 95 KG’s and I am 5’9″ tall
Snatch
54×4
61×3
70×3
77×3
84×2
C&J
84×1+1
95×1+1
104×1+1
111×1+1
I am away on holidays now so I cant go as heavy since I cannot drop weights at this fitness
center I am training at.
Aug7th
warmup
Snatch
52×4
61×3
70×3
79×3
C&J
79×1+2
92×1+2
104×1+2
111×1+1
Clean pulls
143x3x3
Back Squats
143×3
165×3
175×3
184×3
Aug 8th
warmup
Snatch
52×4
61×3
70×3
C&J
79×1+2
92×1+2
104×1+1
Snatch Pulls
125x3x3
Front Squats
111×3
125×3
138×3
Aug 9th
warmup
Snatch
52×4
61×3
70×3
79×3
C&J
79×1+2
92×1+2
104×1+2
111×1+1
Clean pulls
135x3x3
Clean deadlifts with shrug
184x3x3
Front Squats
102×5
111×5
125×3
Aug 11th
warmup
Snatch
52×4
61×3
70×3
79×3
C&J
79×1+2
92×1+2
104×1+2
111×1+1
Snatch Pulls
104×5
111×5
120×5
Back Squats
102×5
134×5
143×3
152×3
161×3
Aug 13th
warmup
Snatch
54×4
61×3
70×3
C&J
77×1+1
95×1+2
104×1+2
Snatch pulls
104x3x3
front squats
111×3
118×3
125×3
Aug14th
warmup
Snatch
54×4
61×3
70×3
77×2
C&J
77×1+1
95×1+2
104×1+2
111×1+1
front squats
100×5
110×5
115×5
Aug 15th, back home so I can go heavy again with my bumpers:)
I weighed in at 96.6KG’s. Uh-oh I have to be 94KG for next Sat comp Aug 22nd.
warmup
Snatch
61×3
70×3
77×2
84×1
89×1
93×1
97×1
100×1 (PR! yah )
104xmiss (got under it but did not catch it right)
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+1 (PR! whohoo
SO I totaled 230KG! lets hope I can repeat or do better next sat at the ogopogo meet in Kelowna
BC.
mmmhhh I remember doing 585 lbs for a few reps when I was 16. I would mainly do reps with
with 415-505.
Aug 16th
I weigh 98Kg’s what the heck? how did I gain, I started dieting?
warmup
Snatch
54×4
61×3
70×3
77×1
too tired and sore from yesterday, I quit for the day. try again in a day or so.
Aug 18th
I weigh 97 KG’s
still tired and a little sore
warmup
Snatch
61×4
70×3
77×3
C&J
77×1+2
84×1+2
95×1+1
104×1+1
Squats
125×5
148×3
167×3
Aug 22nd Competition day.
I weighed in at 93.22Kg’s
warmup
snatch
1st-93KG-good
2nd-97KG-good
3rd-101KG-good(pr)
C&J
1st-123KG-good
2nd-128KG-good
3rd-133KG-good (pr)
Total-234 KG silver
Aug 28th
I weigh 95.2 KG’s
warmup
Snatch
54×3
61×3
75×3
84×2
89×1
95×1
100×1
C&J
95×1+2
104×1+1
111×1+1
118×1+1
125×1+1
134xmiss
Aug 29th
weight=95.3 KG’s
warmup
Snatch
54×3
61×3
70×3
77×2
84×2
C&J
84×1+2
95×1+1
104×1+1
111xmiss
111×1+1
Cleans
111×1
front squats
111×3
118×3
125×2
Aug 30th
weight=95.6KG’s
warmup
Snatch
54×3
61×3
70×3
77×2
84×2
C&J
84×1+2
95×1+1
104×1+1
111×1+1
Snatch Pulls
104×3
111×3
118×3
Cleans
95×1
Squats
125×3
140×3
163×2
Aug 31st
weight 95.2KG’s
Snatch
54×3
61×3
70×3
77×3
84×2
95×1
100×2 misses
C&J
100xmiss
100×1+1
111×1+1
118×1+1
125xmissx2
cleans
95×1
front squats
111×3
118×3
125×2
134×2
141×1
148×1
155×1 (PR front squat)
Sept 1st
warmup
snatch
61×3
70×3
77×3
84×1
87xmiss
87×1
89×1
91×1
93×1
95×1
98xmiss
C&J
84×1+2
95×1+2
104×1+1
111×1+1
118xmiss
118×1+1
120×1+1
Sept 3rd
warmup
snatch
50×3
61×3
70×3
77×3
84×1
89×1
91×1
93×2 misses
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×2 misses
I think I am a bit fatigued from going heavy lately and riding my bike to work.
Sept 5th
weight= 96.6KG
warmup
snatch
61×3
70×3
77×2
84×1
89×1
91×2 one miss and one good
93×1
95×2 misses
C&J
95×1+2
104×1+1
111×1+1
118×1+1
123×1+1
cleans
123×1
front squats
123×3
135×3
145×2
Sept 9th
weight=96KG’s
warmup
snatch
54×3
61×3
70×3
77×2
84×1
89×1
93×1
95×1
97×1
100×1
102xmiss
102×1 (PR!)
C&J
95×1+2
104×1+1
111×1+1
118×1+1
125×2 misses
Sept 10th/09
warmup
weight-96.4kg
Snatch
61×3
70×3
77×3
84×1
89×2-1 good, 1miss
91×2-1 good, 1 miss
93×2 misses
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
120×1+1
125×2 misses
Clean pulls
135×3
140×3
148×3
Front Squats
125×3
134×3
148×2
Sept 11/09
warmup
snatch
52×4
62×3
70×3
75×3
power Clean&Jerk
84×1+3
91×1+3
103×1+2
clean pulls
143x3x3
Back squats
103×3
143×3
165×3
Sept14
weight-97KG
warmup
Snatch
61×3
70×3
77×2
84×2
89×1
93×1
95×1
97×3 misses
C&J
95×1+2
104×1+1
111xmiss
111×1+1
118×1+1
123xmiss
123×1+1
Sept 15
weight-96.4KG
warmup
snatch
61×3
70×3
77×2
84×2(one miss)
89×1
93×1
95xmiss
C&J
95×1+1
104×1+1
111×1+1
Sept 21-just a quick light workout.
warmup
powersnatch
52×4
62×3
70×3
power clean and jerk
84×1+3
93×1+2
102×1+1
clean pulls
125×3
front squats
102×3
125×3
130×3
Oct 09/09
took a bit of a break due to a long hunting trip.
warmup
powersnatch
52×4
62×3
70×3
power clean and jerk
84×1+3
93×1+2
102×1+1
front squats
102×3
125×3
130×3
OCT 10
another light quick one at the gym at work. (no bumpers)
warmup
powersnatch
52×4
62×3
70×3
power clean and jerk
84×1+3
93×1+2
102×1+1
front squats
102×3
125×3
130×3
Oct 12/09
weight-93KG
warmup
Snatch
54×3
61×3
70×3
77×2
84×1
89×1
93×1
98×1
C&J
84×1+3
95×1+2
104×1+1
111xmiss
111xmiss
(foot was slipping on dusty platform so cleaned it off and wouldnt you know)
111×1+1
OCT 13
Snatch
54×3
61×3
70×2
77×2
84×1
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
OCT 15
weight=95kg
warmup
Snatch
54×3
61×3
70×3
77×3
84×1
89×1
95×1
99×3 misses (too big of a jump/mental block)
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×3 misses(too big of a jump and mental block)
Oct 16
only had 10mns for a workout today, no rests just weight changes
Snatch
61×3
70×2
77×2
C&J
77×1+1
95×1+1
104×1+1
111×1+1
OCT 17/09
warmup
Snatch
61×3
70×3
77×2
84×1
95×1
97×2 misses
C&J
95×1+1
101×1+1
111×1+1
118×1+1
120×1+1
OCT 18
warmup
Snatch
61×3
70×2
77×2
84×1
89×1
95xmiss 2x
C&J
84×1+2
95×1+1
104×1+1
111×1+1
Clean Pulls
125×3
140×3
148×3
OCT 20
warmup
Snatch
61×3
70×3
7×2
84×1
89×1
95×1
97×1
ripped a callous bad! 🙁
could not grip the bar w/o straps so went to clean pulls with straps
Clean Pulls
125×3
136×3
142×3
148×3
Front Squats
111×3
125×3
134×3
141×3
148×2
Back Squats
148×3
156×3
166×3
OCT 27
weight-93.2KG’s
warmup
Snatch
54×3
61×3
70×3
77×2
84×1
89×1
93×1
95×1
97×1
100×2 misses
C&J
95×2+2
104×1+1
111×1+1
118×1+1
123×1+1
127xmiss
Clean Pulls
134×3
141×3
148×3
Front Squats
125×3
130×3
133×3
Hi Kieth, I do have a club I belong to but it is an hour drive so I dont get out there much. I do
not have a lot of time so when I work out they are pretty simple workouts including the basics.
When I do have a bit more time I include pulls and squats and variate them. I like the Bulgarian
philosophy of just going heavy for snatches, c&j’s, and front squats. I do find by including
pulls in my work outs I make strength gains. I try to work out 3-6x a week but during hunting
season(Sept-Dec) my weight training plays second fiddle.
Oct 28
weight-94.4KG
warmup
Snatch
54×3
61×3
70×3
77×3
84×1
89×1
93×1
95xmiss
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118xmiss
118×1+1
125×1+1
130xmiss
Clean Pulls
135×3
141×3
148×3
Front Squats
125×3
134×2
141×1
Oct 29
warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
95xmiss
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125xmiss
Oct 30
weight-94.4kg
Warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
95×1
98xmiss
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
Snatch Pulls
111x3x3
Front Squats
111×3
118×3
125×3
Nov2
weight-94.3KG
warmup
Snatch
61×3
70×3
77×2
84xmiss
84×1
89×1
93×1
98×1
100xmiss
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125xmiss
Clean pulls
135×3
141x3x2
Front Squats
125×3
134×3
141×2
Nov 3
weight-94.3KG
warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
98xmissx2
84×1
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
Snatch Pulls
104×3
111x3x3
Front Squats
111×3
125×3
my workouts take 1.25 hours if just doing Snatch and C&J
if doing pulls and squats as well-1.5-2 hours
Nov 4/09
warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
98×2 misses
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
Nov 5/09
warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
98×1
100×2 misses( got the bar up to my chin but had trouble getting under it, I need to learn/
develop speed to get down low, fast. My snatches are basically powersnatches)
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×2 misses(just not firing right, could not get under it)
Clean Pulls
135×3
141×3
148×3
Front Squats
125×3
134×3
141×2
Nov6/09
warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
98×1
100×2 misses( was not fast enough under the bar)
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×2 misses, could not catch the clean properly
Front Squats
118×3
125×3
134×3
Nov 7/09
warmup
Snatch
50×3
60×3
70×3
80×3
90×2
95×1
100×1
105×1 new PR!
110×2 misses, almost had it, just need to work on speed and bar placement.
C&J
80×1+2
90×1+1
100×1+1
110×1+1
120×1+1
125×1+1
130×1+1
135×1+1 ):wlfternew PR
140×2 misses
Clean Pulls
140×3
145×3
150×3
Front Squats
120×3
125×3
130×3
Nov12
warmup
Snatch
61×3
70×3
77×3
84×2(one miss)
93×2(one miss)
98×2(one miss)
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+press out jerk
CLean Pulls
141×3
148x3x2
Front Squats
125×3
130×3
134×3
Nov13
weight-96KG
warmup
Snatch
61×3
70×3
77×3
84×1
93×1
98×1
100×1
104xmiss
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
Nov14
warmup
Snatch
61×3
70×3
77×3
84×1
95×1
100×1
104×1
109xmiss
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
Snatch Pulls
111x3x2
Front Squats
111×3
NOV 15
warmup
Snatch
61×3
70×3
77×3
84×1
95×1
100×1
104xmiss
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+miss
134×1+1
139xmiss(almost, just had to finish the pull so I could catch it higher on my shoulders.)
CLean Pulls
141×3
148x3x2
Back Squats
136×5
166×3
175×3
Nov 16
warmup
power Snatch
61x3x2
power clean and jerk
61×1+5
84×1+2
100×1+1
deadlifts
225×5
315x5x2
Front Squats
100×5
125×3
135×3
140×3
Back Squats
143×5
166×3
175×3
Nov18
warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
Nov 19 th
weight-96KG
Snatch
61×3
70×3
77×3
84×1
93×1
98×1
100×1
104×2 (one miss)
106×2 misses
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+1
135xmiss
Clean Pulls
141x3x2
Front Squats
125×3
130×3
135×3
Nov 20
warmup
Snatch
61×3
70×3
77×3
84×1
93×1
100x2misses
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+miss
Snatch Pulls
111x3x3
Front Squats
118×3
125x3x2
Nov 27
weight=94KG
warmup
snatch
61×3
70×3
77×2
84×1
89×1
93×1
C&J
84×1+2
95×1+1
104×1+1
111×1+1
118xmiss
118×1+1
125×1+1
power clean
95×1
front squats
111×3
118×3
125×3
Nov 28
warmup
Snatch
60×3
70×3
80×2
90×1
95×1
100×1
105×1
110×3 misses(almost got it twice but foot slipped)
C&J
70×1+2
80×1+2
90×1+1
100×1+1
110×1+1
120×1+1
127×1+1
135×1+1
140×1+1 (New PR!)
145xmiss
Clean pulls
160×3
165×3
175×3
Nov 29th
warmup
Snatch
61×3
70×3
77×3
84×2
89×1
93xmiss
C&J
84×1+1
95×1+1
104×1+1
111×1+1
Snatch Pulls
111x3x3
Cleans
111×1
Front Squats
111×3
118×3
125×3
(I was sore,slow, and tired from yesterdays workout so I could not go that heavy)
Dec 1
warmup
Snatch
61×3
70×3
Powerclean & Jerk
102×1+2
111×1+1
Deadlifts
142×3
165×1
(no chalk, could not grip)
Front Squats
102×3
111×3
125×3
Back Squats
142×3
165×3
175×3
Dec 3
weight=94.3
Warmup
Snatch
61×3
70×3
77×2
84×1
89×1
95×1
100×1
104xmiss (caught it wrong but it felt light)
109×1 new PR!
113xmiss-too big a jump
111xmiss too tired 🙁
C&J
102×1+1
111×1+1
118×1+1
125×1+1
134×1+1
139×1+1
143×2 misses (could not rack it far enough back on my shoulders)-need to get deeper quicker.
Dec 4/09
warmup
Snatch
61×3
70×3
77×2
84×1
89×1
95×1
100×1
104×1
109xmiss
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+1
135xmiss
Clean Pulls
141×3
148×3
155×3
Front Squats
125×3
135×3
141×2
Dec 5
I was really tired and stiff today from the last two heavy lifting days
warmup
Snatch
61×3
70×3
77×3
84×1
89×1
93×1
C&J
84×1+2
95×1+1
104×1+1
111xmiss-too tired today
Snatch pull
111×1
Dec 7
warmup
Snatch
61×3
70×3
77×3
84×1
95xmiss-felt light though(too big of a jump)
100×2 (1 miss)
104xmiss
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+1
Snatch Pulls
104×3
111×3
Power clean
111×1
Front Squats
111×3
118×3
125×3
(I felt fatigued/light headed in my last two workouts, I wonder if I am getting run down)
Dec 8
weight=94KG
warmup
snatch
61×3
70×3
77×2
84×1
89×1
95×1
100×1
104×1
106×1
111×2 misses (too big a jump)
C&J
95×1+1
104×1+1
111×1+1
118×1+1
power clean
95×1
Front Squats
111×3
1118×3
125×3
Hi Sean, I have been training hard this year but have had some time periods where I was too
busy to train but I wish I could have.
I am a part of the Semi Weightlifting club in Surrey(coach-Dieter Stamm), but since I live in
Abbotsford and work shift work, I train in a barn gym in Abbotsford a buddy and I made. We
have some old Mav Rick and Polish bumbper plates, platform, and squat rack.
I do have a video camera but lack the technical skills to create a video and upload it. I have a
friend who does it for me but he is swamped right now, the only video I have up is the one from
my first Comp Jan 31/09 where I totaled 200 KG. I am happy with the progress I have made so
far but I am not satisfied. The BC championships are on Dec 19th/09 and my goal is to total at
least 248KG to qualify for the nationals (94 class). I have done this in training a few times in the
recent weeks so I hope I can bring my A game to the BC championships.
Dec 9/09
warmup
Snatch
61×3
70×3
77×2
84×1
89×1
95×1
100×1
104xmiss
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+1
134×1+1
139xmiss(racked the clean to far forward, was not quick enough under the bar)
Front squats
111×3
118×3
125×3
Dec 10
warmup
Snatch
53×3
61×3
70×3
Snatch Pulls
111×3
120x3x2
Clean Pulls
143x3x2
Power Clean
102×1
Front squats
111×3
120×3
125×3
134×3
Back Squats
143×3
156×3
165×3
Dec13
I felt stiff, slow, and weaker today. My technique was not there as well. I wonder if it is from
missing two days a row or something else?
Warmup
Snatch
61×3
70×3
77×2
84×1
89×1
95×1
100×1
104xmiss
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+sloppy jerk
Dec 14
warmup
Snatch
61×3
70×3
77×1
84×1
89×1
95×2(one miss)
100×1
104×1
95×1
C&J
95xmiss???
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
130×1+1
Front Squats
111×3
118×3
125×3
Dec 15
warmup
Snatch
61×3
70×3
77×3
84×2
89×1
95×1
100×1
95×1
C&J
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
Power clean
95×1
Front Squats
111×3
118×3
125×2
Dec 16/09-tapering down for comp on saturday.
warmup
Snatch
61×3
70×3
77×3
84×2
C&J
84×1+2
95×1+1
104×1+1
111×1+1
power clean
95×1
front squats
95×3
104×3
111×2
Dec 17th-tapering down to 75% today for comp on Sat.
weight-94.2KG
warmup
54×4
61×3
70×3
77×3
84×1
C&J
61×1+2
77×1+2
84×1+1
89×1+1
95×1+1
100×1+1
104×1+1
Front Squats
95×3
104×3
111×2
Dec 18/09
Day before comp, only going to 70%
warmup
weight-93.4KG’s
Snatch
54×3
61×3
70×3
77×2
C&J
77×1+2
84×1+1
95×1+1
104×1+1
30 min massage.
Competition day
Dec 19/09- BC Championships
weight-93.3KG
Snatch
attempt 1-105KG-good
2-109KG-good
3-113Kg-no lift
C&J att 1-135kg-good
2-139kg-good
3-142kg-no lift
Total-248KG.
I am happy I qualified for nationals with the total but disappointed that I did not make new Pr’s.
I did get silver in the 94Kg class though.
https://web.archive.org/web/20201028053212if_/http://www.youtube.com/embed/RP-VrJUPfgQ So now I will be training for the National Championships that take place in May.
Dec 20/09
warmup
snatch
61×3 (one miss)
70×3
77×3
84×1
89×1
started feeling sick/light headed
97xmiss
not feeling well. Called it a day.
Dec 21/09
work out at work gym so no dropping the metal plates 🙁
power snatch
54×3
61×3
66x3x2
Power clean and jerk
84×1+3
102×1+2
Front Squats
102×3
111×3
123×3
130×3
Back Squats
140×3
152×3
165×3
175×3
152x5x2
Dec 22-at the work gym again-no bumpers
warmup
snatch pulls
62×3
85×3
102×3
111×3
125×3
130×3
143×3
Clean Pulls
152×3
165×3
175×3
Clean deads
184×3
193×5
Dec 24th
warmup
snatch
61×3
70×3
77×3
84×2
89×1
93×1
97x1x5 (one miss)
84x1x3
C&J
84×1+3
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
power clean
111×1
front squats
111×3
118×3
125×3
134×2
Dec 26th
warmup
Snatch
54×3
61×3
70×3
77×2
84×1
89×1
93×1
C&J
84×1+2
95×1+1
104×1+1
111×1+1
Dec 27/09
warmup
Snatch
61×3+1OHS
70×3+1OHS
77×3
84×2
89×1
93×2(one miss)
98×1
100×1
C&J
84×2+2
95×1+1
104×1+1
111×1+1
118×1+1
125×1+1
125×1 pull
Power Clean
95×1
Front Squats
125×3
134×3
141×3
Dec 28th-light week then next monday starting 20 week cycle for Nationals
warmup
snatch
40×3,45×3,50×3,55×3,60×3,65×3,71×1,77x1x4
C&J
50×3,56×3,63×3,70×3,77×3,84×3,90×1,100x1x4
Back Squats
110×3,120×3,140×3,150×3,160x2x2
Dec 29th
weight-94KG
Warmup
High Hang Snatch + 1 drop snatch after last rep.
40×3+1, 45×3+1, 50×3+1, 55×3+1, 60×3+1, 65×3+1, 71×3+1, 77x1x4+1
C&J
50×3, 56×3, 63×3, 70×3, 77×3, 84×3, 90×1, 100x1x4
Front Squats
95×3, 104×3, 111×3, 118×3, 125×3, 134x2x2
I was actually really tired after this work out, even though I was only going to 70% on the
snatch and C&J, and 85% on fronts. It must be the increase in rep volume.
Dec 30/09
weight-94.2kg
warmup
Snatch
43×3,46×3,50×3,55×3,60×3,65×3,71×1,77x1x4
C&J
54×3,56×3,63×3,70×3,77×3,84×3,90×1,100x1x4
Back Squats
111×3,120×3,141×3,150×3,160x2x2
Jan1/10
Warmup
High Hang Snatch
43×3, 45×3, 50×3, 55×3, 60×3, 65×3, 71×3, 77x1x4
C&J
54×3, 56×3, 63×3, 70×3, 77×3, 84×3, 90×1, 100x1x4
Front Squats
100×3, 111×3, 118×3, 125×3, 134x2x2
Jan 2/10
Warmup
Snatch
40×3, 45×3, 50×3, 55×3, 60×3, 65×3, 71×3, 77x1x4
C&J
50×3, 56×3, 60×3, 65×3,70×3, 77×3, 84×3, 90×1, 100x1x4
Power clean and jerk
100×1
Back Squats
100×3, 120×3, 140×3, 160x2x2
I will not be posting every workout from now on but I will post highlights/Pr’s,comps, vids, etc.
along the way. Cheers.
Haha, well I have been training 6x a week about 2 hours a day. I am very fatigued and the
load/volume/intensity is quite tough. I have not been able to make a 90% sntch/C&J lift since
I started this program. I miss about half of my 85% snatches due to fatigue of clean/snatch
deads/pulls and big load of back squats. I have a comp coming up in Feb.
Jan 31/10
I am feeling a bit stronger these days, snatch pulls with 117kg are up past my nips for 3 reps
and clean pulls with 156kg are up past my belly button. Today I went for a back squat PR and I
made 222kg for 1. My buddy was there so he snapped a pic of me doing 215kg:
As a matter of fact I made it out to Semi today and made a 120kg snatch PR!
we were doing 90x1x5 w/ snatches and I thought I should try some PR’s so I made 110,115,then
120 on my second attempt, almost nailed the 125kg. Things are looking good right now.
Yesterday did snatch pulls with 130x3x5, every one of them was at my nipples or higher, Soon
there will be a 130 snatch
Today did clean pulls with 149x3x5 everyone of them was above my belly button, I smell a 149
clean soon….
257 total 2 93.3KG silver, 14 weeks until Nationals.
I thought I had the 119kg clean and jerk but upon video review I see why I got 2 reds.
I was happy with the 147 clean but I fooled around with the hand placement too much so I got
reds before I actually did my jerk.
Btw my camera died so that is why I had pictures in there.
2010-03-10
Had a good work out today, I am weighing 93.3KG today.
some highlights of todays training:
power cleans-125kgx2x4
Jerks-135x2x4 (the first 3 sets i just did singles but the last one was a double, i find it hard on
the hands and body to catch that weight repeatedly in the rack position)
Front squats-162x1x4
I weigh 94 today.
Today I had a good session I clean and jerked 145( a new PR) then I Cleaned 149Kg’s but just
barely missed the jerk due to the heavy jerks I did yesterday(successful up to152kg and a near
complete 160Kg jerk). Then I almost made a 154kg clean, I got low enough but caught the bar
too far forward on my front delts and the bar slid off.next time.
April 9-@93KG
Today was a tough workout, I started with C&J worked up to 90%(135kg) after doing 5 sets
of 85% then could not make 95%(142KG) Then I had to do pulls but I was so fried I could not
do pulls with 80% of my C&J so on to clean deads. I did most of my work with 90%-5 sets of
doubles with 201KG, then I tried some Prs- I did clean deads with 222KG then 234KG (new pR
clean dead) I still had more in me for the clean deads but I ran out of time and bar space. Next
time I will see what I can max out at.
So I competed in Quebec on May 22nd in the National Championships. I weighed in @ 91.05 kg
and I totaled 270kg for 5th place.
Here where my lifts:
snatch
115
120x
120
C&J
145
150
155x
I weighed in at 92.6 kg, my lifts went as follows:
snatch-
117x
117
122 (new PR by 2kg’s)
C&J
147
151x
152x
Total-269KG- 3rd place.
Dont know why I couldnt rack these cleans at the bottom, must be a technique flaw or
something.
I just made a couple of new PR’s on July 5th:
Power Clean: 145KG (almost got 150KG)
Front Squat: 185KG (almost got 190KG)
Just made a new Snatch PR last night during training -125KG on the second attempt. I then tried
130KG and caught it at the bottom but it was a bit far forward and lost it. Video to come….
@ Kaptan Kayak-My training is a secret 🙂 usually 6 days a week 2-3hrs a day.
Today during squats in training my 90% doubles were feeling a little light so I decided to go for a
new Pr. I made 230Kg, an 8kg improvement.
Just had another comp on the 14th of Aug. I was disappointed that I did not lay down the 125
snatch in comp and that I sucked at C&J’s but oh well I got Gold even though I was not happy
with my technique or strength that day. Could have been the traveling the day of the comp or
not enough sleep, whatever the case, no excuses here it is:
It’s funny how I clean and jerk as much as you do, but you front squat more than I back
squat.
The guy I train with f squats 185 and c&j’s 150 as well. You might have a better technique or
carryover in the C&J. I am naturally more of a strength guy then a Technician as well As I can
almost power clean as much as I can full clean. The other thing is I can actually power jerk more
than I can clean, I have power jerked 160 in training but have never cleaned it.
I also know of 2 guys who used to train in my club that could clean their max front squat. 160
kg’s at the time
here is a snippit of training from 2 weeks ago:
Tues:
snatches up to 110kg(3 misses)
C&J- 50%x1+3, 60×1+3,70×1+1,80×1+1,(86%x1+1)6
squat-60×5,70×4,80×3,(86%x3)5
Wed:
press-50×5,60×5,70×4,80x3x2,87x2x5
snatch pull-50×3,60×3,70×3,80×3,87x3x6
Fsquat-50×5,60×4,70×4,80×3,87x2x6
Thurs:
clean 45×3,55×3,65×3,75×3,85x2x2,88x2x4
clean pull- 88x3x5,88x2x4,88x1x3
clean deads-65×3,75×3,80×3,85x3x2,88x2x5(206kg’s)
Fri:
Jerks from rack-50×3,60×3,70×3,80×2,85×2,89x1x5(142.5Kg’s)
power clean-50×3,60×3,70×3,80×2,85×2,89x1x5(134Kg’s)
squat-55×5,65×5,75×4,85×2,89x2x4(196Kg’s)
Sat:
snatch-50×3,60×3,70×3,80×2,85×2,90x1x5(112.5Kg’s-I made all 5 of these, funny how I could
do that after this big week of training when I could not even snatch 110kg’s at the beginning of
the week with 2 full days of rest doing “the system”.)
snatch pulls-90x3x5
Fsquats-50×5,60×4,70×3,80×2,85×2,90x1x5(165Kg’s)
recently I did a Front squat triple PR 165kgx3 and on Saturday Nov 28th I did a clean deadlift
with 245Kg.
Shaun- Last week every day we did jerks, for 3 days we did snatches, then jerks, then Fsquats,
and for the other 3 days we did C&J, snatch pulls, then squats. 94%-88%
Here are some highlights of the last couple days of training:
Dec 6-
snatches up to 110kg for 5 singles, I made 3/5- The two I missed were from a sore shoulder
not being able to hold the bar overhead properly but definitely got low enough, must have been
from all the jerks last week.
Squats up to 202.5kg for 3 doubles.
Dec 7
C&J up to 90%-135kg for 5 singles. I made all of them. then standing presses up to 90kg, then
Fsquats up to 90% of Clean for 4 triples. easy day.
dec 8
snatches up to 91%=114kg for 5 singles, made the first 2, caught then next 2 a little forward,
high pull on the last one
C&J up to 91%=136kg for 5 singles, made 4/5, caught the last one to far in front.
squats up to 91%=209Kg for 4 singles
Dec 18-BC championships
weigh in @ 93.5kg(on Sunday I was 98kg lol)
snatch
118 (with 1 second on the clock 🙂
123x
123x(too far out front)
C&J
147
151(PR by 1kg)
155(PR!)
Total-273 KG = Gold in 94kg category
Hey Oldgit, don’t worry about it, there are some guys who have better snatch and C&J numbers
than me but back squat less. I still have a lot of work to do in order to be a more efficient lifter.
It takes a long time and everyone has different natural strengths. I have good pulling strength
but need to work on receiving the bar quicker and lower.
everyone is different I cant clean DL 245 like Justin but I have cleaned 172.5 with a 185 front
squat x1. my training partner used to be able to clean what ever he front squatted for 3 reps
does that make him a weak squatter or a strong cleaner ?
Had a pretty good session today Jan 3/11
squats-82%(188kg) 5 sets for 5 reps. It was not hard on my legs but more my lungs.
snatch-77%(96KG) for 10 singles
C&J-77%(120kg) for 8 singles
I made all the lifts 🙂
Jan 8/2011
Had a decent training session today
snatches- up to 120kg (made the second attempt), then gave 3 tries on the 125 but no dice. ON
the second attempt at 125 I got under it but didn’t catch it right.
C&J-I made 140kg pretty easy then jumped to 150 but caught the clean wrong and it rolled off
my shoulders.
Clean deads-160×3,200×3,220×2,240×1, 250Kgx1 (new PR)
Feb 5/11 training
Snatch-60×3,75×3,90×2,100×1,110×1,115×1,120×1,125×2,127.5×2 misses
C&J-75×1+3,90×1+3,105×1+2,120×1+1,130×1+1,140×1+1,145×1+1,150x
Fsquat-70×3,90×3,110×3,130×3,150×1,160×2,180x
decided not to cut weight this meet and just see how I perform with out losing 3-4 kg’s. I
weighed in @97.5
warmup snatch’s
50×3,70×3,85×3,97×2,105×1,110×1, 115×1 117.5×1 platform 120×1,125×1,128×1 (new pr!)
warmup C&J’s
70×1+3,85×1+3,105xmiss(what?) 125×1,135×1, 140x miss(what?) 140×1,145×2 misses( uh
oh) platform 148×1,152×1,156x miss
total-280 kg
Gold in 105 Category.
I don’t know what went wrong with cleans? tired from new snatch pr? tired from 5 hour sleep and
long trip? but then why still a snatch PR? too rushed in warmups to regain composure/technique?
Regardless it still was a PR total and snatch.
@ Mathew- I power jerk because I am better at it then splitting and splitting torques my
shoulder.
Here are some recent training highlights from the past week:
Tuesday- snatches off blocks- a double with 110kg, then a triple with 105kg.
Thursday- cleans- 120kg for 3 triples, the 130kg for 2 doubles.
Friday- Power snatch- 100 for 2 sets of 4, 110kg for a double, then 105 for a triple.
Saturday- high hang snatch from hip- 2 sets of triples with 100kg.
Here was my comp on March 26th, not my best showing: 122 + 148 =270 @ 93.5
Highlight-pwr snatch from blocks 110×3
Highlight-160kg jerk
working on better starting position during pulls(higher hips) so I don’t push the bar around my
knees, it feels very weird, almost like I am falling forward.
Thanks Jim, I was noticing that about the bar path as well. I will try to push the knees back and
pull the bar towards me more but I will have to figure out what to do when the bar is over my
knees to keep the path closer to me.
The day before I tried starting with my hips higher but it felt like I was falling forward and the
bar path still was going away from my once I got it over my knees, I think it has something to
do with bringing my hips towards the bar too early.
I made the jump because I only had one more single left to do but I was so gasses from doing 2
doubles with 135. Usually I never make 145 unless it is on a comp day during warmups or on the
platform for my first lift. So the fact that I made 145 after 2 doubles with 135 is a positive for
me. You think I could do 170 right now? How do you figure?
Quote
I think it has something to do with bringing my hips towards the bar too early.
Yes it does.
Quote
I made the jump because I only had one more single left to do but I was so gasses from
doing 2 doubles with 135. Usually I never make 145 unless it is on a comp day during
warmups or on the platform for my first lift. So the fact that I made 145 after 2 doubles
with 135 is a positive for me.
I see. Great job with the 145 then. In that case perhaps you should have attempted 147.5
instead of 150.
Quote
You think I could do 170 right now? How do you figure?
I figure that by the way you miss your heavy cleans and by how our strength numbers compare.
My best power clean is 140, front squat 185, back squat 227.5, best c&j 170. I realize everyone
is different, but you have much untapped ability.
P.S. start believing!
Ya, I am starting to figure that out now Jim. A lot has to do with making sure I have the proper
starting position.
May 7
good training session today:
snatch 120 for a double, then 125 for a single, attempted 130 but caught it just out front. It did
not feel heavy, it was a positioning issue.
C&J doubles with 130, then a single with 140, and 150. It is rare that I make 150 in training so I
was happy to make that.
Highlights from may 14/2011
power snatch – 100×2,110×2,115×1,120×1(caught below parallel), 110×2
jerks, 140×2,150×2,160×1
Well since a long layoff due to a muscle tear in my last comp in May 2011,I am back training
again. I recently did a comp @ 89.1kg’s and did a 115kg/140kg for a 255kg total. Now I am
up to 93 Kg’s and this week and training did 110kg hang snatch after doing 105 for a double,
2 single C&J’s with 140kg after a double with 130kg, 160kg fsquat for a double, and a 115kg
snatch after 2 doubles with 110kg.
Highlights from March 10/2012
front squat 2 doubles with 160kg, 2 singles with 170kg.
March 12/2012
snatch up to 118kg, power clean and jerk-2 doubles with 130kg, single with 135kg
Thanks Shaun. Yah I did some training but I could not do anything with weight involving my legs
though, just body weight stuff.
March 13 highlights
power snatch doubles up to 109KG
push press triples up to 125KG
March 14
clean and jerk doubles up to 133, singles up to 150KG
March 19/2012
feeling real sore, tired, and stiff. Managed to snatch up to 115kg and C&J 145KG
March 20th
power snatched doubles up to 113kg, push pressed 125kg for 4 triples and 132kg for a double.
Front squats up to 150 for triples and up to 170kg for doubles.
March 23/2012
power clean and jerks
140×2,145kgx2, and 150kgx1:
March 24/2012
snatch and C&J test day 1 week out of comp.
Snatch to 136kg, C&J to 160KG
Western Canadian Championships March 31/2012
Bronze w/ a 293kg Total @ 97.9Kg body weight. PR Total and PR C&J (165kg)
Video from Western Canadian Championships:
May23
Today I actually made a 301Kg total in training 134kg snatch and 167kg clean and jerk:
June 2-2012 -Canadian Nationals
Unfortunately I did not make my PR lifts 🙁
Snatch
128x,128,131x
C&J
161,167x,167x
289kg Total @ 93.3kg
June 15 2012 highlights
hang clean- 140kg for a double
June 16 2012 highlights
Power snatch- 115kg for a double
June 24th training highlights:
2 Front squats + 1 Jerk- worked up to 160kg.
power snatches off blocks-110kg for 2 triples. 115kg for a double.
June 30th comp, weighed 95.8
snatches were 129, 134x,137x
C&J were 161,166x,166x,
http://youtu.be/08gXzZ0EUCM
upset I did not make more attempts 🙁 I was catching the bar too far forward.
I agree with you guys, how can I fix this though? Hips higher during the start? I notice if I start
with higher hips the bar meets my thighs higher up but then I feel I use more back during the
second pull then legs. If I start with a more upright torso it feels more comfortable and it feels
like I can really use my legs in the lift but the problem then is a exaggerated bar path and I lose it
out front.
I know I have way more in me as today I just front squatted 200kg’s in training:
https://www.youtube.com/watch?v=Om9loXw2LDY
Your persistence has carried you this far…
allow it to carry you farther.
You have made strides in getting the weight “back” already, keep doing.
Watch the last video again… on all three snatch attempts (during the pull) you shift your weight
back on your heals so much (too much?) that you actually lift your toes up and then you shift the
weight forward (too much!) onto the toes again and the heals come up. Get back on your heals
(stay “flat-footed”) and stay there or at least shift to the toe less.
As good as you have gotten you are still a “beginner” to some extent from my perspective. You
still need more time to get it figured out, be the right kind of patient in that regard.
You will c&j 200 believe it and achieve it! Believe you CAN (c&j 200 ) and believe you can get
the technique/form figured out and you WILL do it!
Thanks again for the kind words Jim
December -15/2012 BC Championships
Snatch-125,130,135x (So close,just caught in front a tad)
Clean and Jerk- w/u to 140 then surprises happened and I had to jump right to my starting
attempt: 161,165,170 New PR!
Road to 300kg travelled!
1st place in -105kg class @ 98.5 (fat)
Your technique keeps looking better!
You look like you are “powering” all of them and then riding them down, you want to GET
UNDER them MORE and FASTER!
Thanks Jim, I dont know why but I have always been a power type puller instead of a get under
faster type lifter. I keep working on hang and block work to get under faster.
As for the Don Macauly video….. you better message this guy that video too, it looks like he
sweeps away:
Good observations. The 170 clean did crash down on me a bit. So that means I should be
able to do more right?
Yes. If you look at the cleans frame by frame you will see that you stand up and then “wait”
there while your arms bend and the bar continues to move up. Those split seconds that you
dwell there are split seconds you could be moving under the bar and then consequently lift
more. Once you fully stand up, it is time to immediately start moving under the bar.
Quote from: Justin on Dec 20, 2012, 01:44 PM
Quote from: Jim Storch on Dec 18, 2012, 10:23 PM
Try this…
https://www.youtube.com/watch?v=5ZR2tolczAo
Your technique keeps looking better!
You look like you are “powering” all of them and then riding them down, you want to GET
UNDER them MORE and FASTER!
Thanks Jim, I don’t know why but I have always been a power type puller instead of a get
under faster type lifter. I keep working on hang and block work to get under faster.
As for the Don Macauly video….. you better message this guy that video too, it looks like he
sweeps away: “ILYA ILIN” – Training, Clean and Jerk 240 kg
How good do you want to be? Nothing wrong with being a power type puller. Especially if you
can fully utilize it with a “get under it lightning fast” pull under.
Regarding Don Mc… not everything he says is wrong… LOL. The point of my posting it is… try
different things and see what you can use to your benefit.
2013-01-19 Training:
Power cleans up to 140×2,150×2*(missed 2nd one),140x2x4
Snatch Jump Pulls-120×5,125x5x4
Squats-180×5,190x5x2,200×5
Video of squats:
http://youtu.be/S8GuFeS_u2Q
Recent highlights:2013-01-25
Push Press 140×3
http://youtu.be/ehKxRVbYmrg
2013-02-02
Power Cleans
120×4, 125×4, 130×4, 140×3, 145×3, 145×3
2013-12-14
Finally a 300kg total as a 94kg lifter.
Snatch: 126,131,135kg
C&J: 160,165,169kgx
Total-300kg @93.3kg