The Endeavours of a Weightlifting Medic (Oly, strength...the usual suspects)

[Martin Bonn]

cheers mate, i will focus on the elbows more! as it happens i m doing fr sqts today so i shall post with results.

[Martin Bonn]

ok, i ve completed two weeks of just doing pulls and power versions of the oly lifts.
i feel like i m getting the hang of it now, so here is the plan for the next two weeks:
i m sticking with the strength and assistance exercises as before:
poundage is for the next week
Mo:
Burgener Squat cycle (from his website)

Tu:
Press 10setsx3reps - 55kg

Wd:
OHS 4x3 - 70kg
Sn DL 4x3 - 85kg

Th:
day 2 of Burgener squat cycle

Fr:
B Press 6x3 - 95kg
Pull-up 4x5 - BW+7.5kg

Sat:
Clean DL 4x3 - 140kg

Oly lifting:

Mo:
HPS and HPC

Tu:
Session with coach (so god knows what will happen!)

Wd:
HPS and Snatch Balance

Th:
Session 2 with coach

Fr:
HPS and Snatch Balance

Sat:
HPS and HPC

I ll post some videos of next weeks sessions as well.

[Martin Bonn]

Example of a HPS i did on the 18-08-09
http://www.youtube.com/watch?v=Pafl3KpFifQ
suggestions welcome!

[Martin Bonn]

Training on Monday 24-08-09:

Oly:
HPS and HPC: feels a little odd to pull from the hang rather than the blocks. that will take some time to get used to. lowered the weight a bit to concentrate on technique.
Poundage used: 40-50kg.
http://www.youtube.com/user/weightli.../2/6P-Kdi3jubg

Squat:
week 3 of Burgener Cycle:
BS 10x3 weight: 80kg
Front view: http://www.youtube.com/user/weightli.../0/rynzRX4g2G8
Side view: http://www.youtube.com/user/weightli.../1/UAsXMdtyC1k

Notes:
I noticed that i look down a bit in the squat...that's probably from my strength days...i used to do the Rippetoe squat and it worked quite well for me. i ll concentrate on keeping my head up more.
I also feel like i need to sit in more, but i find that very difficult! do i need to increase my ankle flexibility more? Does the stance need widening as well?

[Martin Bonn]

Training on Tuesday 25-08-09:

Coach was out so no training :-(

[Martin Bonn]

Training on Wed 26-08-09:

Oly:
HPS: they are starting to feel more normal now from the hang
Set a NEW HPS PR: 65kg....until a few weeks ago my full squat snatch PR was 60kg so massive improvements in technique! very happy with that!
i noticed that my shoulders a a bit behind the bar when the weight gets heavier so i m working on that!
50kg HPS
60kg HPS

Snatch Balance: i m starting to do those now to get used to getting under the bar quickly, they feel quite good, but i can only do the with relatively light weight atm which means that i m catching them too high and then have to ride them down.
50kg Sn Bal

Press:
not so good today, all that overhead work earlier didn t help, target was 55kgx3x10, i managed: 55kgx3x8, 55kgx2, 50kgx3....will give it another shot next week.

[Martin Bonn]

Training Thursday 27-08-09:

Oly:

Did HPC up to 70kg, which still feel odd and some HPS (light weights only).
kept it quite short, didn t really feel powerful today.

Strength:

OHS with 70kgx3x4 slight rounding when i hit ATG, but other than that they feel fine.

Sn DL 85kgx3x4 they felt fine too, i might need to get my back into more extension though!

[Martin Bonn]

Training Friday 28-08-09:

Went to meet with my coach. Pretty awesome session! i hadn t doen full Snatches and C&J in a while, but he said just go for it...so i did!
New Snatch PR: 68kg that s 8kg up from the last PR!!! i did get 70 overheard but then lost it out in front....frustrating, becuase i knew i could do it!

C&J was good as well, worked up to 85kg....that s pretty heavy for me.

Very pleased with the session!

Also, I've entered my first Oly competition in October! Looking forward to that! my coach will be in charge of my programming now so we ll see what happens!

[Martin Bonn]

Training Saturday 29-08-09:

Couldn t go to my normal gym because my training partner was ill.
Had to go to the uni gym (which i call the spa) instead:

Oly:
not allowed so nothing :-(

Strength:

Front Squat: 75kgx3x10
B Press: 90kgx3x6 ...should have been 95 but i felt a bit tired and i didn t have a spotter so i kept the weight down.
Chin-up: BW+7.5kgx5x4

[Martin Bonn]

Training Sunday 30-08-09:

OFF!