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John MacMullen
08-27-2009, 03:47 PM
Figured I'd start a log to track my Olympic lifting. I'm a 48 year old 94kg master lifter and I just started up with o-lifting in January of this year. Two competitions in I've done a 65kg snatch and a 95kg clean & jerk with a goal for year end of a 70/100.

John MacMullen
08-27-2009, 03:58 PM
Put in two workouts back to back since my coach changed his schedule and I've had to adjust mine to keep up. For anybody that follows along I'll post the full exercise names for a bit and then shift back to my shorthand notation.

Tuesday 8/25
warmup
wt(kg) x sets x reps

snatch block:

40x3x3
50x2x2
55x4x2
60x1x2
65x1x2

power jerk:

60x2x3
70x2x2
80x4x2

back squat:
100x1x5
110x1x5
120x4x3
130x1x1
good morning:
50x3x5

Wednesday 8/26
warmup
wt(kg) x sets x reps
or
wt(kg) x setx x reps + reps

power clean + jerk:

60x2x2+2
70x2x2+1
80x3x2+1
85x1x1+1
90x1x1+1

clean pull platform:
90x2x4
100x2x4
110x3x3

back squat close feet:
70x3x6
back ext:
15x4x5

John MacMullen
09-15-2009, 12:49 PM
Been working out but have been slacking on logging.

Mon - 9/14
warmup
wt(kg) x sets x reps
or
wt(kg) x sets x reps + reps ...

sn bl:
40x2x3
50x2x3
55x2x2
60x1x1
65x2x1
67.5x2x1
70x1x1

cl + sq + jerk:
60x2x2+2+2
70x1x1+2+1
80x3x1+1+1

f sq:
90x1x2
100x1x2
110x1x2
120x1x1
bk ext:
20x3x6

Two PRs today with the 70kg off the blocks and the 120 front squat, preparation fo the next competition is coming along well.

John MacMullen
09-17-2009, 04:56 PM
Wed - 9/16
wt(kg) x sets x reps
warmup

p sn:
40x2x3
50x2x3
55x2x3
60x1x2

push press:
50x1x3
60x2x3
70x4x2

cl pull platform:
80x1x4
90x1x4
100x3x4
cl pull block:
110x2x3
120x2x3
150x1x3
The last set of clean pulls off the blocks were some fun with Oleg, they were heavy and my form was lacking but I did pull three so it was good to feel what that weight felt like.

John MacMullen
09-18-2009, 01:25 PM
Nice day for training, in the gym with just myself and Oleg so I got instant feedback on my lifts. :D

Friday - 9/18
warmup
wt(kg) x sets x reps

m close grip:
40x2x4
45x3x3

cl:
50x1x3
60x2x2
70x2x2
80x1x2
90x2x1
95x1x1

sn pull pl:
60x2x4
70x2x4
75x3x4
mil press:
40x2x4
50x2x3
55x4x2

Cleans went well, getting under the bar quick and focus needs to stay on quick pull and keeping the wrists in on the second pull. Snatch pulls keep focus on ankle drive, knees locked and keeping hips in to second pull.

John MacMullen
09-23-2009, 08:06 AM
Monday - 9/21
warmup
wt(kg) x sets x reps
or
wt(kg) x sets x reps + reps

sn pull + sn:
40x2x3+2
50x3x2+2
55x2x2+1
60x4x2+1

p jerk:
60x2x3
70x3x2
75x3x2

f sq:
75x2x3
90x2x3

Cut the workout short, last couple of snatches second pull was short and I felt beat up from moving an antique shop the day before the workout. Coach read my right and backed down the workout. Looking forward to Wednesday.

John MacMullen
09-24-2009, 07:36 AM
Wed - 9/23
warmup
wt(kg) x sets x reps

sn "stay down":
40x3x3
50x6x2
60x4x1

sn pull + slowdown:
60x4x2
70x4x4

push press:
50x2x3
60x2x3
70x5x2

b sq:
60x1x5
70x1x5
90x2x5

Snatch "stay down" was a good exercise to work on getting under and catching the bar. Once the bar is caught overhead stay down in the squat, stabilize and then drop bar to platform. This was good work for me on getting under and catching quickly.
Head to the OTC in Colorado Springs tomorrow for a Tommy Kono clinic, looking forward to this.

Tim Sprague
09-25-2009, 08:32 AM
John,

Nice to read about your training. I too started Olympic lifting this year (March) and like you, am a masters lifter (age 50, 85 kg). I'd be curious about your training schedule. That's something that I'm trying to dail in. I recently went from lifting every other day to 3 days a week. It's hard to get off the more is better mentality but I was getting beat up and I was concerned about injuries. We'll see how 3 days a week goes. Anyway, best of luck in your training.

Tim

John MacMullen
09-30-2009, 07:29 PM
John,

Nice to read about your training. I too started Olympic lifting this year (March) and like you, am a masters lifter (age 50, 85 kg). I'd be curious about your training schedule. That's something that I'm trying to dail in. I recently went from lifting every other day to 3 days a week. It's hard to get off the more is better mentality but I was getting beat up and I was concerned about injuries. We'll see how 3 days a week goes. Anyway, best of luck in your training.

Tim
Hi Tim, nice to meet you and my apologies for the delay in getting a response to you but I was at the Tommy Kono clinic at the OTC in Colorado Springs this last weekend and since I've been back work has been a grind catching back up.

I usually train 3 days a week, right now it's Monday/Wednesday/Saturday and this can very depending on mine and my coaches schedule. I also put some time aside for fun on my non-lifting days, I try to walk or do some strong man type of training just to switch things up. Most of the strong man type training is done with a moderate weight.

I think you'll do fine at 3 days a week and probably feel better as well but trust me when I say that "beat up" feeling can also hit on 3 training if your volume is up and your pushing it hard. Key is to give yourself time to recover so it may work best to do a heavy/medium/light style training for your 3 days.

Keep in mind that you and I are older so we need to train smart to avoid the injuries, push hard but also know when to stop. Rest hard as well, get in your sleep since it will help with recovery. I know that I'm looking forward to training for a long time to come.

Best of luck with your training as well, if you have a log here I'll stop by.

John MacMullen
09-30-2009, 07:36 PM
Got back from the Kono clinic on Monday so I worked out on Tuesday/Wednesday and will rest until Saturday to wrap this week up.

Tuesday - 9/29
warmup
wt(kg) x sets x reps
or
wt(kg) x sets x reps + reps

m sn:
40x2x3
45x1x3
50x4x2

p cl + p jerk:
65x2x2+2
75x4x2+2

b sq:
90x2x5
100x1x4
110x4x3


Ran short on time today so wrapped up and skipped the cl pull pl. This was a nice welcome back after traveling for 12 hours the day before going back home.

John MacMullen
09-30-2009, 07:46 PM
Wednesday - 9/30
warmup
wt(kg) x sets x reps
or
wt(kg) x sets x reps + reps

sn pause:
40x3x3
45x3x2
50x4x2
55x2x1

cl + f sq:
60x2x2+2
70x2x1+2
80x3x1+2

sn pull pl:
70x2x4
80x3x3

Snatch pause was a new one from the bag of tricks today and it goes like this. Pull to just below knee, pause for a count to 3 and then finish the pull and snatch.