Home   |   Contact   |   Help

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.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 07-24-2013, 04:05 PM   #1
Chad Lammert
Member
 
Join Date: Mar 2012
Location: Glendale, WI
Posts: 65
Default Double Day Squats and Heavy Weights

I'm starting this thread to help keep me compliant with the Double Day Squats and Heavy Weights program, and also to get your feedback on my progress. I'm planning on posting every week so that I'm held to finishing out this program--so far its been challenging and rewarding at the same time.

A little background on me:
  • I've been weightlifting a year and a half
  • I don't have a coach
  • My best lifts are 192.5 SN, 235 CJ, 270 FS, 330 BS

First week:
Snatch (High/Low): 176/175
CJ (H/L): 225/220
FS (H/L): 270 (pr)/ 255
BS (H/L): 320/295

Technical issue:
I had my friend video me for a few lifts and one thing I'm seeing in my Snatch is that when I reach the power position (hips at bar), I'm not on my heels. Do you have any suggestions for helping me fix this issue while staying compliant with this program? All thoughts are appreciated.

Here's one of the videos:


Thanks guys
Chad Lammert is offline   Reply With Quote
Old 07-28-2013, 12:24 PM   #2
Chad Lammert
Member
 
Join Date: Mar 2012
Location: Glendale, WI
Posts: 65
Default Week 2

Alright, week 2 is over. Already I'm feeling the effects of going heavy everyday. This week I had to break two of the work outs into separate sessions (the wednesday workout and the saturday workout).

I'm getting diappointed in my BS performance and also, my SN and CJ are feeling more deflated. In response, I've increased the amount of food I'm eating everyday (namely protein) and I'm trying to get more sleep.

A few PR's this week:

Jerk BNK x2 = 215 (previous was 205)
High Hang Clean x2 = 195 (previous 185)
Both of these PR's can be attributed to not doing these lifts very much before this.

Week 2 numbers:
SN (high/low): 181.5/170
CJ (H/L): 215/210
BS (H/L): 315/305
FS (H/L): 270/245
Chad Lammert is offline   Reply With Quote
Old 07-29-2013, 04:29 PM   #3
Blake Barnes
Moderator
 
Blake Barnes's Avatar
 
Join Date: May 2013
Posts: 302
Default

Your heels are just barely coming up before the 2nd pull but it's not significantly affecting the movement. I had to watch and pause it a couple times at that point to find it.

For a snatch warm-up, try doing some Heaving Snatches. You could also do a complex to try and correct that portion of the movement. For example, Halting Snatch DL + Heaving Hang Snatch.

You can see Alyssa doing the Heaving Hang Snatch at the beginning of this video:

http://youtu.be/xU6-RJobJPg
__________________
Blake Barnes
Blake Barnes is offline   Reply With Quote
Old 07-29-2013, 06:08 PM   #4
Chad Lammert
Member
 
Join Date: Mar 2012
Location: Glendale, WI
Posts: 65
Default

Hey, thanks for the advice. BTW, nice job this weekend.

And I know what you mean about the heels not coming off in this video. When there is more weight on the bar, it gets a lot more prominent.
Chad Lammert is offline   Reply With Quote
Old 08-05-2013, 05:55 PM   #5
Chad Lammert
Member
 
Join Date: Mar 2012
Location: Glendale, WI
Posts: 65
Default Week 3

Week 3 was tough. Hamstrings and lower back felt pretty smoked, so I started using a weight belt during CJ and squats.

A few PRs this week:
FS: 271 on Monday, then 275 on Saturday
SN: on Monday I hit 155 (80%) for a drop set of five -- it wasnt programmed, but I just wanted to go for it after going for my heavy single
Hang Clean (knee)x2: 205, missed 210 three different times just barely

Highs/lows for the week
SN: 181.5/176
CJ: 225/220
BS: 325/305
FS: 275/255

Really looking forward to the rest of week 4 aka recovery week. Since my low back and hamstrings are in pretty bad shape, I've decided to forego the squat drop sets and good mornings until next week.
Chad Lammert is offline   Reply With Quote
Old 08-05-2013, 11:38 PM   #6
William Forth
New Member
 
William Forth's Avatar
 
Join Date: Jul 2013
Posts: 10
Default

Nice work man
__________________
A little less conversation, a little more action
William Forth is offline   Reply With Quote
Old 08-06-2013, 08:13 AM   #7
Keith Miller
Member
 
Join Date: Apr 2009
Location: Phoenix, AZ
Posts: 129
Default

Chad, I was just curious how long your workouts have been taking while on this program?
Keith Miller is offline   Reply With Quote
Old 08-06-2013, 03:25 PM   #8
Chad Lammert
Member
 
Join Date: Mar 2012
Location: Glendale, WI
Posts: 65
Default

Thanks William.

Keith, these workouts can get on the long side. Mondays, Wednesdays, and Saturdays are all over an hour.

Part of the reason is because I will work up to a heavy single in the lifts, drop and work back up again in an attempt to build consistency and push my max for the day--I don't know if that's what was intended in the programming.

Another part is that I DO sit down during workouts, and try to rest for my next heavy set when I feel I need to. I think this not only increases the time of my workouts, but it also helps me push my maximum weights for the day. On the other hand, I'm sure I'm losing some sort of conditioning aspect that would be gained by not sitting and resting a little less.
Chad Lammert is offline   Reply With Quote
Old 08-07-2013, 08:13 AM   #9
Keith Miller
Member
 
Join Date: Apr 2009
Location: Phoenix, AZ
Posts: 129
Default

Thanks!! I appreciate it, and I've been enjoying seeing your journey on this program.
Keith Miller is offline   Reply With Quote
Old 08-07-2013, 04:19 PM   #10
Chad Lammert
Member
 
Join Date: Mar 2012
Location: Glendale, WI
Posts: 65
Default

Thanks Keith. I hope the journey brings some heavier numbers.
Chad Lammert is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 10:49 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
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
Olympic Weightlifting Book
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