Starting again from square one

M

MIR

0
Hi there! Something about myself: my name is Lari, and I come From Finland. I've had a 1.5 year's pause from intense training due to injuries and have lost lots of weight and strength. I'm olympic lifting due to having some of the best OL lifters of Finland training in the same gym, and I like it.

Age:18
Morning weight:67kg, 148lbs
Height:185cm, 6'1"

All-time records:
snatch:1x40-42.5kg (2 yrs ago, then stopped OLing. I've had 45kg in me.)
Clean & Jerk:1x50-55kg (same. Def. had 55kg in me, don't remember if lifted)
Squat:1x75kg (same. Had 80kg in me.)
Deadlift:1x95kg (last year's spring)
Bench:5x5x55kg (last fall, injured my already achy shoulders and pecs right after that in training. Had 70kg max in me that time.)

After last fall, training has been very low-intensity, and for the last 3 months there has been close to none.


Training: August 31.

Warm-up: overhead pressing, pec stretching, overhead squats, hip stretching

Snatch
10x12.5kg
5x20kg
1x30kg
1x20kg
1x30kg
1x20kg
1x30kg
1x20kg
failx30kg (missed to the front. Didn't dive under the bar fast enough)
3x15kg (dumped the bar to the back at the bottom part of reps to learn to miss the weight properly and not getting it to your head haha)
1x30kg
1x20kg
1x30kg

Overhead squat
3x20kg
3x25kg
3x25kg
3x25kg
2x25kg (missed the last rep, tried to get the grip narrower and lost the shoulder balance)
15 sec rest and
2x25kg

Squat
10x20kg
5x40kg
1x60kg (toasted haha just got the rep haha)
5x40kg

Dips
5x5xBW (BW=bodyweight. Not alot of range of motion. Trying to get more the next time)

Boy did feel great to get really under the bar in ages. Quads, ass, traps, upper back in general, triceps and forearms feel sore.
 
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Restorative workout:

Ballistic stretching
Prosup extension:2x22
Scarecrow:2x15
Stretching

Time:20min.
 
Today was laughable. Couldn't go tomorrow so had to go today. Hadn't eaten almost anything, no energy at all.

Warm up: OHP, OHS, stretches

Raw snatch
plentyxbroomstick
10x12.5kg
5x20kg
3x25kg
3x25kg
3x25kg
3x25kg
3x25kg

Zero explosiveness in the last sets.

Clean and jerk
10x12.5kg
5x25kg
3x30kg

Should've stopped here.

Clean
1x40kg
3x40kg
1x40kg
1x40kg
1x40kg

Dead. Haha.
 
Wed.

Restorative workout:

Ballistic stretching
Scarecrow:2x16x0.75kg
Stretching

Time:20min.

Thu.

Restorative workout:

Ballistic stretching
Scarecrow:2x17x0.75kg
Stretching

Time:10 min.

Today feel almost healthy first time in exactly three weeks.
 
Wed. 9/14 Back at it, at last!

Warm-up: OHP, pec stretching, OHS

Snatch
7x12.5kg
3x20kg
1x30kg
2x20kg
1x30kg
2x20kg
1x30kg
2x20kg
1x30kg

Form, form, form... have to work diving under the bar faster. These were almost raw snatches coupled with an overhead squat.

Clean & Jerk
5x20kg
3x30kg
1x35kg
1x35kg
1x35kg

Pretty smooth.

Clean
3x35kg
1x40kg
failx40kg (lost balance in the bottom)
1x40kg
1x40kg

No problems here, went alot better than last time. Dived under the bar alot better.

Dips
5xBW
5x
5x

Got some more ROM in there.

Cool-down:
Back extension:2x15xBW
Incline tate press:2x15x4kg

Overall: not bad, not bad...
 
Fri, Sep. 16.

Stretching
Shadowboxing
Vertical jumps
Horizontal jumps
Scarecrow:2x12x1.25kg
Stretching

Time:20 min.
 
Sat. 9/17

Warm-up: rowing, OHP, OHS

Snatch
10x12.5kg
10x20kg
3x30kg
2x30kg
3x30kg
3x30kg
3x30kg

Still: form, form, form... but the strength is coming.

Hang snatch
7x12.5kg
5x20kg
3x25kg
4x25kg

These were great! Targeted my problem perfectly.

Time:30 min.

Had to go.
 
Sep. 9/19

stretching
shadowboxing
vertical jumping
horizontal jumping
step-ups (not sure if the name's right)
Prosup extension:2x12x2.25kg

Time:20-30 min.
 
Sep. 9/21

Warm-up:OHP, shrugs, 1 min. rowing, OHS

Raw snatch
10x12.5kg
5x20kg
1x30kg
3x30kg
3x30kg
2x30kg

Good. Need more explosiveness to the pull and more stability strength to the shoulders.

OHS
2x30kg
4x25kg
4x25kg
4x25kg (got to the groove)
5x25kg
6x25kg

Lots of development from last time.

Clean & jerk
4x30kg
3x35kg
2x35kg

Have to learn to get a deeper split to the jerk.

Jerk
4x30kg
3x30kg

back raise:2setsx12reps

Time:50 min.

Overall a nice day.
 
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September 9-28, wednesday

I've still had troubles with getting the life in order, mainly to get the school work rolling. With couple of days of harder work, I'm starting to get back on feet. I hope I can start focusing more on training in the near future, but for now it's not that bad as I'm just starting. No hurry.

Warm-up:ballistic stretches, OHP, 1.5 min rowing, OHS, pec stretching

Raw snatch
10x12.5kg
7x20kg
3x20kg
3x30kg
3x20kg
3x30kg
3x20kg
3x30kg
3x20kg

Some improvement.

Clean & jerk
5x20kg
4x30kg
2x35kg
4x40kg (thought it was gonna be a 1 rep maximum, so psyched up a bit too much)
3x20kg
2x40kg (drained already)
3x20kg

Jerk was very good, no probs with the clean either.

Back raise:2x13

Time:60 min.
 
Friday, 9-29

Stretching
Shadowboxing
Serratus crunch:2x12
Back raise:2x12
L-laterals:2x15x1.75kg

Time:20min.
 
Sat. 10-1

Morning weight:66.5kg. Maybe a couple hundred grams less from month ago. I'll just keep my weight over 65kg, and otherwise focus for now on other aspects of health, conditioning and, you know, life in general.

Warm-up:OHP, pec stretching, OHS

Snatch
10x12.5kg
7x20kg
3x30kg
3x20kg
3x30kg
3x20kg
3x30kg (got to the groove really well)
3x20kg
3x30kg
3x20kg
3x30kg
3x20kg
5x30kg
3x20kg+6xOHS

The form was excellent! Now I'll just have to get more 1) shoulder stability strength, 2) more back strength, 3) hip and knee stability and mobility and 4) more calf development.

Pull
10x20kg
3x40kg
3x50kg
3x40kg
7x20kg

This is a deadlift with a grip width between clean and snatch grip, shoulders brought a bit front to the bar; with conventional deadlift you want the shoulders to be straight above the bar (that's the general guideline, it can vary from people to people). With high acceleration force and calf+traps drive the bar should fly up to the height of navel/chest level. This hits the back and glutes (or almost the whole posterior chain) very well.

Time: 55 min.

Just a form work day. Building from form, stability, mobility and base conditioning to explosiveness and strength. With no hurries.
 
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Wed.

Warm-up:OHP, OHS, 1.5 min. rowing

Raw snatch
10x12.5kg
7x20kg
3x30kg
3x20kg
3x30kg
3x20kg
3x30kg
3x20kg
3x30kg
7x20kg

Need form.

Clean & jerk
4x30kg
2x40kg
3x30kg
2x40kg
3x30kg
2x40kg
3x30kg

Jerk was off the groove.

Jerk
4x30kg
4x30kg
4x30kg
4x30kg

Better.

Time: 55 min.

Wasnt totally consentrated, but not a bad day.
 
Wed.

Warm-up:side lunges, ham stretching, OHP, OHS, pec stretching, 1.5 min. rowing

Raw snatch
10x12.5kg
7x20kg
3x30kg
3x20kg
2x30kg
3x20kg

No explosiveness.

Clean
6x20kg
5x30kg
3x40kg
3x20kg
3x40kg
3x20kg

Good form.

Back raises:2x13

Time: 35 min.

Kept it quick. Not a good day.
 
Sat. 10-15

Warm-up:side squat, ham stretching, OHP, pec stretching, OHS, 1.5 min. rowing

Snatch
20x12.5kg
7x20kg
3x30kg
3x20kg
1x35kg (no energy for more reps. Too psyched to consentrate.)
3x20kg
3x35kg
3x20kg
3x35kg
3x20kg
2x35kg
3x20kg

Very good. Some pain in the right shoulder. Was too psyched as I thought it was gonna be harder.

Squat
10x20kg
5x40kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
5x40kg
10x20kg

Mild pain in the right and left patellar (knee) joints. Good low back/hip arch and ass to grass.

Time: 60 min.

Good day.
 
This is my first time actually looking at your journal-looks excellent. Love the choice of movements you're working on. You've got a lot of snatching sets; I would've fagged out a long time ago. ;)
 
Thanks. For snatches, it's all about doing them. In fortifiediron forum, someone had a good signature. It read snatch, snatch, snatch. Dead on! :) Especially a beginner has to have alot of volume to get to the groove and the conditioning aspect won't hurt either. It's pretty intensive to get through all the sets.
 
Sun. 10-16

AM: extra workout:

Warm-up:OHP, OHS, pec stretching, 3 min. rowing

snatch:10x12.5kg, 10x20kg, 10xhang snatch, 10xOHS

Deadlift
10x20kg
6x40kg
3x60kg
2x70kg (pretty easy)
5x60kg
5x60kg
5x60kg
5x60kg (fourth rep hurt a little)
5x60kg
Dimels:20x40kg

Apart from one rep I didn't feel any pain at all! Felt also lighter than I would've thought. First time deadlifting in months.

olympic style gm:2x20x20kg
seated row:2x12x30kg

Time:60 min.

PM: some soccer, 90 min.
 
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Wed. 10-19

Warm-up:side squat, ham stretching, OHP, pec stretching, OHS,

Snatch
10x12.5kg+10xhang snatch+10xOHS+20xgm
7x20kg
3x30kg
3x20kg
3x35kg
3x20kg
2x35kg
3x20kg
3x35kg
3x20kg
1x35kg
3x20kg

Not as much pain in the shoulder. Form was less perfect.

Squat
10x20kg
6x40kg
4x50kg
4x50kg
4x50kg
4x50kg
4x50kg
4x50kg
4x50kg
4x50kg
4x50kg
4x50kg
6x40kg
10x20kg

The form kept getting better set after set! Last set was as hard as the first. Still need more butt and low back arch. Not as much pain in the knee joints.

Bench press
10x20kg
6x30kg
3x40kg

Fat bar bench press
10x20kg
8x30kg
3x40kg
3x40kg

As weak as I thought. Wrapped a towel around the bar to work on grip stability and strength. Felt good.

Dips
5xbodyweight
5xBW
5xBW

Very little range of motion.

Time: 80 min.

Going to Sweden tomorrow. Will be off for a week.
 
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Hey MIR
I looked briefly through your routine. Seems frikin advanced wow. I was wondering a couple things. Wats with the recovery movements? Never did any. Also, are snatchs that amazing? I never even did one.
Ricky
 
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