View Full Version : O lift progress

Don Stevenson
05-04-2007, 06:04 AM
Heavy training session tonight and i FINALLY got a serious monkey off my back.

I've been trying to snatch over 83kg since last year, I've overpulled, underpulled and everything in between with 84, 85 and 86kg in comps and training.

Tonight opened with 84 (PR), 87X, 87 (PR)

Clean and jerk 104, 108 (PR) 113 cleaned (PR) but missed the jerk

so three PR lifts and a 6kg PR total, not bad after being up early with only a few hours sleep and some annoying shit going on at work.

Also down from 98 to 95kg tonight so next comp i'll be back in the 94's

John Alston
05-04-2007, 06:07 AM
Nice work!
Some numbers are just harder to break through than others.
Right now I am battling jerking 100. Have cleaned it, and have taken it from the rack, and locked it out, but never held it.

Allen Yeh
05-04-2007, 06:12 AM

Derek Simonds
05-04-2007, 09:08 AM
Awesome Job Don!

Saturday I am looking to get into the triple digit club (over 100 lb's) on the snatch.

-Ross Hunt
05-04-2007, 04:04 PM

Think 90, then bodyweight!

Don Stevenson
05-04-2007, 09:04 PM
yep, aiming for 90 and then BW at about 93kg

Need to work on my jerk more now too.

-Ross Hunt
05-06-2007, 05:14 PM
yep, aiming for 90 and then BW at about 93kg

Need to work on my jerk more now too.

Do you do rack jerks?

They rock, especially if you're tall, like me.

Don Stevenson
05-06-2007, 08:34 PM
At the moment i'm doing rack jerks every session i train, morning and night

My coach likes to pound on our weaknesses for a few weeks at a time and see what happens. Last year when it was getting under the bar in snatches it was snatch balance 4x a week

-Ross Hunt
05-07-2007, 07:21 PM
At the moment i'm doing rack jerks every session i train, morning and night

My coach likes to pound on our weaknesses for a few weeks at a time and see what happens. Last year when it was getting under the bar in snatches it was snatch balance 4x a week

Ouch. Sounds like fast progress, though.

Doing a large variety of assistance work with a wide range in rep ranges has really brought up my rack jerk, too. I basically rack jerked at most once a week, clean and jerked a couple times a week, and worked up to a heavy set in an upper-body exercise, rotating between Overhead presses, incline bench, and push-presses, ranging between singles to sets of 6. Took my rack jerk up from 120 at the beginning of this year to 130 a couple weeks ago.

Don Stevenson
05-10-2007, 11:37 PM
Well no more O lift progress for me for the next three weeks:(

Looks like i've done something to my shoulder and the physio wants me to take a few weeks off overhead lifting.

This can mean only one thing in our gym

squats, squats and more squats

Double bodyweight squat here i come.

-Ross Hunt
05-11-2007, 05:41 PM
Get well soon.

I sprained my right ankle this afternoon, less than 12 hours after reading your post.

Coincidence? I think not... ;)

Don Stevenson
05-13-2007, 06:45 PM
Funny thing is that on the tuesday morning one of my clients tweaked their left shoulder a bit during our session and then in the afternoon mine went.

Karmic retribution perhaps?

I'm thinking about doing a smolov cycle for the next three weeks but with FSQ instead of BSQ. Not normally one for high rep FSQ but i'm finding FSQ easier on my back at the moment.

Don Stevenson
05-13-2007, 08:48 PM
did the first FSQ smolov workout today.

4x9 @ 95kg

not much fun but i'll gut it out.

Rick Deckart
05-15-2007, 01:07 PM
Now you shouldn't have said that... now I have to ask you if you would be so kind to keep a workout log on PM. Thanks! Curious how Smolov (junior?) for a lifter of your level will go... (No offense here, just stating the consensus: Smolov=after all other things failed and/or if squat is really high (and stagnant...))

Don Stevenson
05-15-2007, 03:35 PM
Peter, I actually keep a workout log going all the way back to about this time last year here


actually looking at it now the start of the log coincides with the first time i did smolov for my back squat when my back squat was 135kg and had been stuck there for some time. So the weights i'm using for FSQ this time are pretty much the same as i used for BSQ last year.

After the first smolov cycle i went to a 150 BSQ and it's stayed pretty much the same since then.

When i do something like smolov I try to do the full 4 sessions a week but sometimes it slips to 3 sessions. I also end up doing 3-4 O lifting sessions a week as well on top of the Smolov.

Rick Deckart
05-17-2007, 04:17 AM
Thanks Don, I will have a look and I hope your training is going well!

Don Stevenson
05-17-2007, 05:27 AM
The first two sessions of smolov FSQ have been pretty horrid and i'm not looking forward to the next few weeks.

Anyway I will persist with the experiment and see what happens

John Alston
05-17-2007, 06:31 AM
How did these squat programs, which led to increases in your squat, payoff in your lifts? I am curious if it was delayed, or immediate, or maybe not apparent.
I recently did a few weeks of squatting a lot and while I set PRs for squats, I haven't see it translate to my lifts... yet.

Don Stevenson
05-17-2007, 04:44 PM
To be honest I don't think you could draw any conclusions from last year.

Basically I'd only been training in the O lifts seriously for about 4 months and my technique was pretty bad (my jerk still sucks) so even when i increased my strength i couldn't apply it immediately.

From when i finished the squat cycle and maxed out at 152.5kg BSQ until now my snatch has gone up 10kg and my C+J has gone up 14kg. This time round might be a better indicator as my technique has improved somewhat.

Kevin Anderson
05-18-2007, 08:23 AM
After a period of heavy squating or pulling back off for about a week or so before you test your lifts.

Don Stevenson
05-20-2007, 09:09 PM
Finished the first 4 workouts of "Smolov Sillyness"

95kg 4x9
100kg 5x7
107.5kg 7x5
115kg 8 x 3 (ran out of time to do last 2 sets)

Each workout was horrid but all for different reasons. The first two workouts grip was the issue, the 3rd session it was my legs and the last it was my core.

Still i'm fairly happy that I got through the workouts and equally dreading the next round.

Don Stevenson
05-27-2007, 09:17 PM
Haven't quite managed to do 4 workouts a week with this due to work commitments but i've been doing 3 a week

workouts 5, 6 and 7

FSQ 100kg 4x9
FSQ 105kg 5x7
FSQ 112.5kg 5x5 - ran out of juice and time after 5 sets.

Surprisingly i've had very little muscular soreness. Looks like the legs really aren't getting maximally taxed so it will be interesting to see what the improvement is when i retest my max in a couple of weeks.

Don Stevenson
06-01-2007, 07:49 PM
HAven't managed to do any more of the smolov workouts due to work however i did get back to O lift training this week after a few weeks of pretty poor attendance and not being able to lift overhead.


1. Front squat is much stronger did 120kg for 3x3 then 3x2 yesterday, previous PR triple was 115 and i felt like i could probably have done 5 reps with the 120.

2. Bottom position of the clean feels heaps more solid, Occasionally guilty of collapsing at the bottom of the clean i now feel like i've got two concrete pylons holding my chest up.

3. Shoulder was ok under moderate load, will be ramping back up to max loads over the next two weeks

4. Got to finish smolov and retest one rep max

-Ross Hunt
06-10-2007, 09:02 PM
Good work, and good luck with your max!

Don Stevenson
06-12-2007, 04:35 AM
Tested FSQ max last week

135 PR then missed 140

Now doing lots of triples and doubles and today did 125kg x2 (PR double) then 130kg x2 (PR double)

A few weeks ago 130 would have been hit and miss depending on how i felt.

-Ross Hunt
06-12-2007, 11:53 AM