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Per Karlsson
02-28-2011, 02:26 PM
Hi all,

Im a total beginner at the oly-lifts so this will be my log to keep track of hopefully some progress!

Im one week into trying the lifts and stats right now are:

front squat: 45, just started doing these
Clean and jerk 42.5 kg
Snatch 40 kg

I cant do full snatches yet so I do the power version of them.

Other stats

22 years
185 cm (pr)
75 kg

Per Karlsson
02-28-2011, 02:32 PM
Right now I'm following this:
http://www.exrx.net/WeightTraining/Weightlifting/WFW2005.html

Todays workout:

20 snatches, worked up to 40
10 c&J, worked up to 42.5
3x5 front squat 45

Also did some overhead squatting with the bar. I'm having problems with the balance here.

Derek Simonds
03-01-2011, 04:36 PM
Welcome Per and I look forward to following your training.

Per Karlsson
03-02-2011, 01:13 PM
Welcome Per and I look forward to following your training.

Thank you! I will try and post some form videos soon and I appreciate all critique :)

Todays work out:

Cleans to 95% (extra front squats)

deadlifts: singles and volume
110
115
2x5 100

did full cleans up till 52.5 then power cleans 57.5. Power clean is still stronger then front squat, will soon be fixed.

Quick question, my program says for example monday 20 clean and jerks. Would you work up to max or do 20 singles at say 50?

Derek Simonds
03-03-2011, 11:35 AM
Quick question, my program says for example monday 20 clean and jerks. Would you work up to max or do 20 singles at say 50?

I am pretty sure that you want to work up to a heavy single each time you do the 20 singles. As a beginner you are gonna hit a bunch of new PR's when you lift. So enjoy and work heavy but don't ever sacrifice technique. If you get sloppy lower the weight. When you are feeling strong lift heavier.

Per Karlsson
03-04-2011, 02:00 AM
I am pretty sure that you want to work up to a heavy single each time you do the 20 singles. As a beginner you are gonna hit a bunch of new PR's when you lift. So enjoy and work heavy but don't ever sacrifice technique. If you get sloppy lower the weight. When you are feeling strong lift heavier.

I have found a lifting club where I live so hopefully I will learn some technique in the near future.

My legs are a bit to weak for olympic lifting so new plan is to do some linear progession on squats and deadlifts. Do you guys do alot of presses to?

Derek Simonds
03-04-2011, 05:56 AM
I have found a lifting club where I live so hopefully I will learn some technique in the near future.

My legs are a bit to weak for olympic lifting so new plan is to do some linear progession on squats and deadlifts. Do you guys do alot of presses to?

The general answer is probably yes. Everyone on here has different goals so we all follow different types of training. A good solid linear progression will build a foundation for all types of lifts. If you are going to press you need to balance your pressing with pulls of some type either pullups or rows. Try and do twice as much pulling as you do pushing for shoulder health.

Per Karlsson
03-06-2011, 10:14 AM
If you are going to press you need to balance your pressing with pulls of some type either pullups or rows. Try and do twice as much pulling as you do pushing for shoulder health.

Will do, thank you for the advices.

Today:

Clean and jerk: singles to 45, failed to jerk it a couple times but got it eventually

Front squat: 3x5 45 easy, adding 5kg

Press: 3x5 32.5,
1x5 35

pullups: 3 2 1

Per Karlsson
03-08-2011, 10:52 AM
Clean and jerks: up to 47.5
Snatch: up to 40
Front squats: 3x4 47.5 Squats felt heavy today so didnt do 50 as planned. Probably becuase I was hungry and tired.

Per Karlsson
03-10-2011, 02:13 PM
Supposed to DL today but had pizza and beers instead. It was awesome

Per Karlsson
03-11-2011, 12:00 PM
Today:

DL: 1x5 100, Im going to try some linear progression here. I would approximate my 1RM to 120.

Frontsquats: 3x5 47.5 no problems. I wanted to do back squats but the rack was under service so power cleaned and did front squats.

Press 3x5 35, nemas problemas

Today I also finally did some ATG overhead squats with what I think is decent form. Tried doing full snatches, that didnt go so well...

Per Karlsson
03-13-2011, 04:11 PM
I thought I would write some background for anyone who is reading. I started lifting about 8-9 months ago at 60 kg bodyweight. After starting strength and eating a ton I was up to 80 kg. Got fat and didnt get so strong so I lost motivation. But now its time to get strong and fast!


Current 1RM (approx)

Squat: 80
Front squat: 55
Deadlift:120
Bench: 60
Snatch 40
C&J 50
press: 40

BW 76

goal:

1RM
Squat: 120
Front squat 100
Deadlift 170
Bench 100
Press 50
Snatch 70
Clean and jerk 85

BW 85

Long term goal would be to try and compete in PL or OL, that would be fun!

Going back to SS with some extra snatches and C&J instead of power clean.

Per Karlsson
03-14-2011, 08:36 AM
today

3x5 Front squat 50, rack still brioken
3x5 bench press 40, weaker here than I expected.
C&J A few sets x3 50
3-4 tries at 52.5. Pressed the last part of the jerk

Per Karlsson
03-16-2011, 12:44 PM
squat
3x5 45 , tried high bar squat for first time. I had some balance issue the first set but figured it out. Light weight

Deadlift
1x3 105

press
1x3 37.5
1x1 37.5
back off sets/punishment sets @ 32.5

power snatches @ 40

Lots of failed weight, dunno why. The workout was over in 40 min so I spent bout 20 minutes doing snatches and some overhead squats. It went well, managed to do some full snatches.

Per Karlsson
03-16-2011, 01:05 PM
I was thinking, are olympic lifts good for building strength or is strength a requirement for being good at weightlifting? Can technique substitute strength or the other way around?

Per Karlsson
03-18-2011, 07:13 AM
3x5 Front squat 50 easy, forgot to add weight

3x5 bench press 42.5
C&J up to 52.5. Liiiittle press out at 52.5

Chins and some rows, my chiropractor told I should do rows to strenghten upper back.

Gareth Rees
03-18-2011, 03:28 PM
I was thinking, are olympic lifts good for building strength or is strength a requirement for being good at weightlifting? Can technique substitute strength or the other way around?

Hi Per,

Olympic lifts are great for building strength, and of course increasing strength would be a huge help to increase your lifts. And with regards to the technique question, strength and power are the 'tools' to lift the weights, but technique is the medium through which this strength and power is expressed...

Per Karlsson
03-24-2011, 10:41 AM
Hi Per,

Olympic lifts are great for building strength, and of course increasing strength would be a huge help to increase your lifts. And with regards to the technique question, strength and power are the 'tools' to lift the weights, but technique is the medium through which this strength and power is expressed...

Hi Gareth,

I formulated the question poorly, what I meant was if one should get strong and then do oly-lift or if the strength comes with the technique and training of oly-lifts.

Today:

Back squat: 3x5 50, last set got heavy, but it only feels like a form issue
Press 2x5 35
1x3 35
P. snatches up to 42.5. I tried to squat a little more when I catch the bar, went better. Form videos on saturday or sunday.

Ola Persson
03-24-2011, 12:31 PM
Good luck with your LP!

I'm on the same trip as you might've seen. Everything I say should be taken with a grain of salt since I'm a beginner as well, but I highly recommend the Greyskull LP. It differs from SS in a few ways and suits me better.

How is the lifting club you mentioned?

Per Karlsson
03-26-2011, 05:14 AM
Today:

Snatches: Power snatches up to 42.5, feels like form is more of a problem then strength. Forgot the camera so couldt film.

Full snatches (!) up to 27.5, FUN! Fell on my butt a couple of times which I think amused the gym :-)

C&J 52.5 stuck

Front squats: 52.5. Squats were very hard, must up my calorie intake. maybe like this:

http://www.youtube.com/watch?v=X3nA2zqeX5Q

Haters getting weak!
Good luck with your LP!

I'm on the same trip as you might've seen. Everything I say should be taken with a grain of salt since I'm a beginner as well, but I highly recommend the Greyskull LP. It differs from SS in a few ways and suits me better.

How is the lifting club you mentioned?

Will check that out, do you do oly lifts aswell? I got a number to the coach at the club but he is a hard man to reach. I think Iml just gonna go there next week and see if its cool that I lift there.

Per Karlsson
03-28-2011, 01:33 PM
Messed up last weeks training but now im back on the schedule.

4x5 40 back squat. working on form. My biggest issue is that I do good mornings on the way up. Its a work in progress but today was a big step forward.

5x3 40 C&J

3x5 press

Okay so I filmed myself doing C&J today. I SUCK, so Im not going to post it. One of the many many problems I noticed was that in the squat Im leaning forward to much and my lower back is rounding. When I saw that I did power cleans the last set.

So now dear reader(s) I need some advice. Should I work on flexibilty awhile and get back to C&J next week or still do them but dont cath the bar ATG?

Per Karlsson
03-30-2011, 01:56 AM
Today:

Squats: 2x5 42.5
1x6 42.5

P. snatch: 5x3 35

Bench Press: 3x5 42.5

I filmed a set of the power snatches but failed with the camera angle, you can atleast see the start. Squat form feeling better and better.

P. snatch
http://www.youtube.com/watch?v=FOWT3X7mVRw

Per Karlsson
04-01-2011, 08:42 AM
Today:

Squat: 2x5 45
1x7 45
Push press 3x5 35
Deadlift 1x7 90

I started way to high at deadlifts for good linear progression. 90 felt like a good starting point. Did push presses for some variation.

Per Karlsson
04-04-2011, 09:13 AM
Squat: 3x5 47.5
Push press 3x5 37.5
Deadlift 1x5 92.5
power snatches, snatches and overheads squats

Felt the form break at the power snatches so drilled technique with the bar only.

Per Karlsson
04-04-2011, 11:01 AM
Also morning body weight is 77, +2 kg.

Per Karlsson
04-06-2011, 10:32 AM
Squats: 2x5 50
1x7 50
C&J 3x3 40
singles

Bench Press: 1x4 45
fail
fail

Had no energy today due to bad sleep and not eating enough. Squats pretty easy though. Gong to try some 5 kg increases.

Per Karlsson
04-08-2011, 02:52 AM
Squat: 3x5 55
Push press 3x4 40
Deadlift 1x5 95

power snatches and overheads squats. Did sets of three of both, as many as I had time with. I watched my video again and saw that the bar is to far away from the body so I did alot of hang snatches to try and correct this.

Per Karlsson
04-11-2011, 11:08 AM
Dont feel well today, hopefully I can go lift some tomorrow.

Per Karlsson
04-16-2011, 03:52 AM
I finally feel better! Went to the gym becuase I wanted to move some. Worked out with a friend

Deadlifts
Chins
Some upperback work

Per Karlsson
04-18-2011, 02:25 PM
snatches 8x2 full snatches, only two misses. With the bar only though. FUN!
Clean and Jerk 8x1 40 kgs. full lift here aswell
Front Squat: 5x5 40
Push press : 5x3 40

No excuse for the squats, dont know what happened.

Per Karlsson
04-20-2011, 02:22 PM
snatches 8x2 25
Clean and Jerk 8x1 45 kgs
Squat: 3x5 55
Push press : 5x3 42.5

I realised (s or z?) doing oly-lifts and ss at the same time just got counter productive. So Im commiting to the oly-lifts, I like them better then the power lifts. This is the last swtich of program :) .

I filmed all the lifts today. Just going to edit away some swearing and upload them.

Per Karlsson
04-20-2011, 03:04 PM
http://www.youtube.com/watch?v=dmFZf_hiHEU
http://www.youtube.com/watch?v=Vn4AjJkkVsE

Im tried to do squat jerks, makes more sense to me then split jerks. I got a video when I catch the bar low and split jerk but youtube wont let me upload it.
Im still abit uncomfortable with catching the snatch in squat position, working on that.

So, rip my technique to shreds.

Per Karlsson
04-22-2011, 03:08 AM
snatches 8x2 25
Clean and Jerk 8x1 50 kgs
Squat: 3x5 57.5
Push press : 5x3 30

Missed some of the jerks. I was reaally sore in traps and shoulders, couldnt do push presses with any decent weight so decided to do some light work.

Per Karlsson
04-23-2011, 01:02 AM
I saw this and got inspired to go lifts some prs :
http://www.youtube.com/watch?v=QTwTYKUhC3E&feature=player_embedded#at=519

But the gym was closed. Whats up with that?!

Per Karlsson
04-25-2011, 02:15 AM
snatches 8x2 30
Clean Singles up to 60 and some sets at 55 and 57.5
Jerk technique at 30
Squat: 3x5 60
Push press : 5x3 45

Lost form on some of the squats, Im bringing the camera next time. I realised a flaw in my clean technique today that im going to work on. I start the second pull (after the "deadlift" right?) to late. Any drills or ideas on how to fix this? Hang cleans maybe?

I cant seem to clean 60 though 57.5 is easy, I think its in my head only...

Per Karlsson
04-28-2011, 06:45 AM
snatches 8x2 35
Squat: 4 3 4 @ 62.5
Push press : 5x3 45

Hungover --> failed the squats --> Got angry and went home

Morning weight 78.3

Per Karlsson
04-30-2011, 04:40 AM
snatches 8x2 40
Clean 8x1 55
Jerk technique
Squat: 3x5 62.5
Push press : 5x3 45 40 35
Chins

Thinking of doing lighter presses wednesday. I cant seem to recover properly.

I watched this:
http://startingstrength.com/index.php/site/platform_the_split_jerk
And basically just followed the exercises in the video. Jerks felt muuch easier.

Per Karlsson
05-02-2011, 01:49 PM
snatches 8x1 42.5
Clean 5x1 57.5 3 misses
Squat:
Push press : 5x3 40

Allergies and allergi medicines are beating me up. No energy at all