Home   |   Contact   |   Help   |   Mobile
olympic weightlifting, weightlifting, snatch, clean, jerk
How to keep the PRs Rolling
Mike Gray  |  Olympic Weightlifting  |  October 28 2011

Send to Kindle


How to keep the PRs Rolling, Mike Gray,

Remember your first year or two of Olympic Weightlifting when you were literally hitting PR’s every week? Remember how awesome that felt? I remember guys who would train at the same place I did actually start plotting where they would be a year from where they were at the time and say things like “Well if I keep up at this rate I am snatching 80k now but in a year I should be doing 150K”!

There aren’t many things better for a lifter than a new PR. It feels so good and we all want that feeling to just keep happening forever. The problem is it never really works out like that and soon the PR’s start to get a bit more spread out. Maybe once a meet prep cycle maybe only in meets unfortunately that’s just the nature of the beast.

What if I told you I had a way to keep hitting PR’S? Well I do and some of you might already be doing this already. I had never done it until about 6 months ago and I will admit I love it.
The first question is what do you track? Snatch, Clean and Jerk, Front and Back squats, Power versions? Those are the usual suspects that you see most gyms track on the board.
Ok now What about reps? Do you just worry about your 1rm? Or does it vary on the lift?
What I want you to think about is tracking all the different exercises you use and all the rep schemes you use with those exercises.

For example take Greg’s workout for 8 September 2011
 
• Jerk - 1RM, 80% x 2 x 2
• Mid-hang power clean - 2RM, 95% x 2, 90% x 2
• Snatch balance - 1RM, 80% x 2 x 2
• Back squat - 85% (of Tues FS) x 2 x 3

There are 3 opportunities to hit PR’s in there with the jerk, mid hang power clean for a double and the snatch balance. How freaking awesome would it be to go home with 1 to possible 3 new PR’s to write down on your PR board?

What if it was Snatch Balance 3RM or Muscle Snatch from the hang for 5RM? Go ahead and tell me it wouldn’t be nice to add a couple of kilo’s to both of those lifts on a Tuesday afternoon during a week that has you feeling like hammered hell? I know it does for me.

I have to believe that stacking up a bunch of PR’s in all of the other lifts it has to help on the two that matter. If it doesn’t then why are you doing the other lifts in the first place?

Go ahead and build your own portable PR board. I have included a pic of the paper one I use (or a version of it) that I keep in my gym bag. I also have one in my home that I use different color pens on. I switch the color before every meet. So my last meet I used a black pen and for this meet I used a blue pen and the goal is to get the entire black pen off and replaced by blue pen.

 

I also included a picture of Zlaten Vanev that is in my living room. Why? Because its Zlaten Vanev and if you dont know who he is then get on you tube and see why I have a picture of him in my living room. Better yet head on over to Ironmind.com and buy the "Unbelievable Bulgarians" DVD and watch that maniac go after some huge lifts.

 

Do me a favor and be careful. Everyone loves to hit PR’s but if it’s not there don’t force it.

Another thing I want to say congrats to my lifting partner Brad who hit 2 big PR’s today after 3 weeks of some of the hardest lifting I have ever done courtesy of Mr. Everett.

Strong lifting Brad. That jerk was awesome.

Print Friendly and PDF
Mike Gray is a weightlifter for Team Catalyst Athletics.
More from Mike Gray Free Articles   Buy Performance Menu Articles
Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.



Books, weightlifting, fitness, nutrition, strength, conditioning

Weightlifting Programming: A Winning Coach's Guide
Weightlifting Programming: A Winning Coach's Guide
Cooking for Health & Performance Volume 1 [E-Book]
Cooking for Health & Performance Volume 1 [E-Book]
Bones of Iron: Collected Articles on the Life of the Strength Athlete
Bones of Iron: Collected Articles on the Life of the Strength Athlete
Olympic Weightlifting for Sports
Olympic Weightlifting for Sports

6 Comments
Greg Everett 1 | 2011-10-28
I just watched a bunch of Vanev videos this morning thanks to Matt Foreman posting a link on our spaceface page. I have that same photo (courtesy of you) on the wall in my office (Thanks Dr. Strossen of IronMind). And the 1998 Bulgarian training hall DVD from IronMind with Vanev going off from start to finish is the gym favorite. Congrats to Brad as well.
Matt Spiller 2 | 2011-11-17
Great article Mike! Glad to see you're still at it hard and heavy.
Jim Burnett 3 | 2011-11-18
The cool thing is that once you start hitting PRs in the "minor" lifts that you start tracking, then you can see that carry over into the stuff you actually care about. WORD?!
Diploma of Management 4 | 2011-12-07
As a person who achieved 180.5Kg in the Clean & Jerk at a bodyweight of 73Kg within 7 years of starting Weightlifting, I concur that keeping records of training is a very important thing to do. It enable me to monitor weekly tonnes lifted, average weight per exercise, volume of reps and sets, etc. I used to plot the results on a graph to try to understand how training affects results. In my 6th and 7th year , I managed to exceed 25 hours training per week. The most important breakthrough for me is that I finally realised that intensity must be varied from session to session, People who always train heavy, find themselves reaching a plateau much more quickly than those who program themselves to have light, medium and heavy days. The trick is when you have a heavy day, it must be really heavy, and when you have a light day it must be really light. Light days always follow heavy days.
mike sharp 5 | 2014-01-31
Hi all, Im not sure if this is the right place to ask, im curious about the double knee bend I have been doong oly lifting for about 6 months and currently on a course that kinda teaches double knee bend, the more I think about it the more I miss then I heard Bob Tacano saying it is not a requirement and now im a little confused I must say I lift best without double knee bend. Could you clarify or give your views
Greg Everett 6 | 2014-02-01
Mike -
The double knee bend is not something you should be doing intentionally - it's a natural and unavoidable action of the knees if you're lifting correctly. Focus on positions, balance and timing and you'll be fine.
Leave a Comment

Name
Comment
Verify
 

Get Our Newsletter

Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal.


Search Articles

Article Categories

Olympic Weightlifting
General Training
Quick Tips
Ask Greg
Mobility & Training Preparation
Nutrition
Editorial
Equipment
Show All Articles
Sort Articles by Author

Sort Articles by Date




Funny Crossfit Shirts
The largest variety of funny crossfit shirts for guys and girls.

Advertise With Us
Subscribe to the Performance Menu Magazine
Subscribe to our Newsletter

Get training tips and Catalyst news AND get a free issue of the Performance Menu journal.

ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Weightlifting Programming: A Winning Coach's guide by Bob Takano
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator