Taj Lifts
17
Bit of background:
Been "lifting" since June 2013 but only started training (squat/bench/deadlift) since September 2015.
I had a nagging injury between March-December 2016 (it still bothers me a bit now actually) - basically I pulled a muscle on the left side of my lower back while deadlifting due to lack of mobility in my hips, but I never let it properly rest or stretch it so it never got better. However in doing so I learnt tonnes about mobility and anatomy which then led into an interest in Olympic Weightlifting.
So as of January 2017 I've been training specifically for the Clean and Jerk and the Snatch.
Lifts as of February 2017
Back Squat: 75kg x5
Front Squat: 70kg x2
Deadlift: 110 x1 (w/hookgrip, not maximal effort, I refuse to go any higher in fear of injuries)
Bench: 52.5kg x5
Snatch: 25kg
Clean: 50kg
Clean and Jerk: 50kg
Snatch Balance: 40kg
Current lifts
Back Squat: 165kg x1
Front Squat: 110kg x1
Deadlift: 220kg x1
Bench: 100kgx1
Snatch: 60kg
Clean: 92kg
Clean and Jerk: 80kg
Snatch Balance (Overhead Squat): 65kg
Height: ~172cm
BW: 83kg
Long term goals are to Clean and Jerk 100kg and Snatch 70kg by the end of 2017.
As of now I'm focusing on getting a stronger front and backsquat, along with technique on the oly lifts.
Been "lifting" since June 2013 but only started training (squat/bench/deadlift) since September 2015.
I had a nagging injury between March-December 2016 (it still bothers me a bit now actually) - basically I pulled a muscle on the left side of my lower back while deadlifting due to lack of mobility in my hips, but I never let it properly rest or stretch it so it never got better. However in doing so I learnt tonnes about mobility and anatomy which then led into an interest in Olympic Weightlifting.
So as of January 2017 I've been training specifically for the Clean and Jerk and the Snatch.
Lifts as of February 2017
Back Squat: 75kg x5
Front Squat: 70kg x2
Deadlift: 110 x1 (w/hookgrip, not maximal effort, I refuse to go any higher in fear of injuries)
Bench: 52.5kg x5
Snatch: 25kg
Clean: 50kg
Clean and Jerk: 50kg
Snatch Balance: 40kg
Current lifts
Back Squat: 165kg x1
Front Squat: 110kg x1
Deadlift: 220kg x1
Bench: 100kgx1
Snatch: 60kg
Clean: 92kg
Clean and Jerk: 80kg
Snatch Balance (Overhead Squat): 65kg
Height: ~172cm
BW: 83kg
Long term goals are to Clean and Jerk 100kg and Snatch 70kg by the end of 2017.
As of now I'm focusing on getting a stronger front and backsquat, along with technique on the oly lifts.
(edited 3 years ago)
Scroll to see replies
Reply 1
TajwarC
OP
17
26/01/2017 training:
I took a 3 day rest period as I had exams last week but also because my body was physically destroyed because I decided to snatch/C&J 4 times in that week too. I've learnt that doing the oly lifts more than ~twice a week stalls my progress on the back and front squat due to fatigue.
As my gym in London only does oly lifting at certain times I decided to only snatch/clean and jerk today as this would be my only opportunity this week as I'm back home for a few days post exams.
Did quite a few singles with 25kg on the snatch but failed a few times, I'm trying to iron out keeping my hookgrip on the catch overhead, and instead, getting rid of it just before I catch it overhead so I don't need to do an overhead squat with a hookgrip.
Then went onto clean and jerk, again some singles at 25/30/35/40 with a mixture of split and squat jerk. I have problems with the jerk, with the split my back leg doesn't bend enough so my shoulders and knees take a beating when I catch the bar overhead, and with the squat jerk my heals raise off the floor slightly - not something you want to happen when you're holding weight above your head. But it's early days...
I took a 3 day rest period as I had exams last week but also because my body was physically destroyed because I decided to snatch/C&J 4 times in that week too. I've learnt that doing the oly lifts more than ~twice a week stalls my progress on the back and front squat due to fatigue.
As my gym in London only does oly lifting at certain times I decided to only snatch/clean and jerk today as this would be my only opportunity this week as I'm back home for a few days post exams.
Did quite a few singles with 25kg on the snatch but failed a few times, I'm trying to iron out keeping my hookgrip on the catch overhead, and instead, getting rid of it just before I catch it overhead so I don't need to do an overhead squat with a hookgrip.
Then went onto clean and jerk, again some singles at 25/30/35/40 with a mixture of split and squat jerk. I have problems with the jerk, with the split my back leg doesn't bend enough so my shoulders and knees take a beating when I catch the bar overhead, and with the squat jerk my heals raise off the floor slightly - not something you want to happen when you're holding weight above your head. But it's early days...
Reply 2
In.
Did you see a physio/specialist about your back? As obviously it would be better to be able to deadlift normally.
Can't say i know much about weightlifting but sounds good
Did you see a physio/specialist about your back? As obviously it would be better to be able to deadlift normally.
Can't say i know much about weightlifting but sounds good
Reply 3
TajwarC
OP
17
Original post
by Unistudent77In.
Did you see a physio/specialist about your back? As obviously it would be better to be able to deadlift normally.
Can't say i know much about weightlifting but sounds good
Did you see a physio/specialist about your back? As obviously it would be better to be able to deadlift normally.
Can't say i know much about weightlifting but sounds good
I did twice. What was actually happening was that I kept "re-injuring it" whenever I tried to deadlift (because it felt like I was ready). On one occasion I managed to trigger it by simply picking up an empty barbell. It turns out that it was a really simple fix, all I needed to do was hold the stretches for longer - within 2-3 weeks I was pretty much back to normal although I still have a lot of tightness in my lower back.
I don't really need to deadlift as much now anyway, things like snatch and clean pulls are much more useful as they have far more transfer into weightlifting. But I'll probably do a couple sets each month anyway
Reply 4
Original post
by TajwarCI did twice. What was actually happening was that I kept "re-injuring it" whenever I tried to deadlift (because it felt like I was ready). On one occasion I managed to trigger it by simply picking up an empty barbell. It turns out that it was a really simple fix, all I needed to do was hold the stretches for longer - within 2-3 weeks I was pretty much back to normal although I still have a lot of tightness in my lower back.
I don't really need to deadlift as much now anyway, things like snatch and clean pulls are much more useful as they have far more transfer into weightlifting. But I'll probably do a couple sets each month anyway
I don't really need to deadlift as much now anyway, things like snatch and clean pulls are much more useful as they have far more transfer into weightlifting. But I'll probably do a couple sets each month anyway
I see, fair fair.
I think everyone rushes back too early tbh.
Anyway, good luck and i'll be following your blog. As will many on here i think as there aren't many WLing blogs
Reply 5
TajwarC
OP
17
Original post
by Unistudent77I see, fair fair.
I think everyone rushes back too early tbh.
Anyway, good luck and i'll be following your blog. As will many on here i think as there aren't many WLing blogs
I think everyone rushes back too early tbh.
Anyway, good luck and i'll be following your blog. As will many on here i think as there aren't many WLing blogs
Thanks.
I'll be taking a look at yours too
Reply 6
Original post
by TajwarCThanks.
I'll be taking a look at yours too
I'll be taking a look at yours too
Nothing to see atm but one day.
We're all gonna make it!
Reply 7
TajwarC
OP
17
27/01/2017
Not the greatest session. Was hoping to get 60kg x5 for 2 sets and 70kg x3 on the front squat but...
Front Squat:
50kg x3
60kg x5
60kg x3 (catastrophically failed on 4th rep! This was not meant to happen, hence why I moved down)
50kg x5, 3 sets with clean grip
This was most likely the product of a fatigue issue, I probably need to rest a bit longer between the oly lifts and squat days.
Bench:
50kg x5
52.5kg x5
55kg x5
45kg x8 close grip w/pause
Bench felt pretty good today ngl.
Rest was pretty mundane, some variations of tricep pushdowns, lateral raises and pullups. Did a bit of cardio using the punch bag too.
Not the greatest session. Was hoping to get 60kg x5 for 2 sets and 70kg x3 on the front squat but...
Front Squat:
50kg x3
60kg x5
60kg x3 (catastrophically failed on 4th rep! This was not meant to happen, hence why I moved down)
50kg x5, 3 sets with clean grip
This was most likely the product of a fatigue issue, I probably need to rest a bit longer between the oly lifts and squat days.
Bench:
50kg x5
52.5kg x5
55kg x5
45kg x8 close grip w/pause
Bench felt pretty good today ngl.
Rest was pretty mundane, some variations of tricep pushdowns, lateral raises and pullups. Did a bit of cardio using the punch bag too.
Reply 8
Height? Weight?
Reply 9
TajwarC
OP
17
Original post
by Unistudent77Height? Weight?
Ah I knew I forgot something
5'8 and sitting at around 71kg atm
Currently trying to do a lean bulk but honestly I'm not too worried about body weight/body fat percentage and all that (for now)
Reply 10
TajwarC
OP
17
28/01/2017
Backsquat:
60kg x5
60kg x5
60kg x8 (PR)
80kg x2 (PR)
40xg x5 paused, 2 sets - these felt amazing, really focusing on bracing patterns and core engagement. I could feel that my posterior chain was staying pretty solid throughout the lift and all around just felt my form has improved a lot.
Not sure why I was failing sets yesterday considering the above... Guess that's part of training
Snatch Balance : 5 sets of 3 with just the bar, no bumpers so couldn't (safely) go up.
Changed up my technique a little, feel more solid now.
Accessories:
Lat Pulldown: Hammer strength machine, overhand grip, 5x8
Lat Pulldown: Cable machine, underhand grip, 5x8
Chest pull (same as a face pull but lower): 5x12
Dumbbell curls: 7x8-10
Backsquat:
60kg x5
60kg x5
60kg x8 (PR)
80kg x2 (PR)
40xg x5 paused, 2 sets - these felt amazing, really focusing on bracing patterns and core engagement. I could feel that my posterior chain was staying pretty solid throughout the lift and all around just felt my form has improved a lot.
Not sure why I was failing sets yesterday considering the above... Guess that's part of training
Snatch Balance : 5 sets of 3 with just the bar, no bumpers so couldn't (safely) go up.
Changed up my technique a little, feel more solid now.
Accessories:
Lat Pulldown: Hammer strength machine, overhand grip, 5x8
Lat Pulldown: Cable machine, underhand grip, 5x8
Chest pull (same as a face pull but lower): 5x12
Dumbbell curls: 7x8-10
Reply 11
TajwarC
OP
17
01/02/2017
Weightlifting society at university finally started today so I trained with them. Literally just did snatches and clean and jerk for 2 and a bit hours. Mainly focused on footwork on the split jerk.
-Did quite a few triples/doubles on 20kg and 25kg snatch - managed to iron out the hookgrip problem I was talking about in a previous post.
-Triples/doubles/singles on 30kg and 40kg clean & jerk - improved footwork on front foot, cleans feeling smoother.
No accessory work.
Weightlifting society at university finally started today so I trained with them. Literally just did snatches and clean and jerk for 2 and a bit hours. Mainly focused on footwork on the split jerk.
-Did quite a few triples/doubles on 20kg and 25kg snatch - managed to iron out the hookgrip problem I was talking about in a previous post.
-Triples/doubles/singles on 30kg and 40kg clean & jerk - improved footwork on front foot, cleans feeling smoother.
No accessory work.
Reply 12
TajwarC
OP
17
02/02/2017
Back at the uni gym. Which means I had to wait half an hour for a rack/bar ffs. Why people feel the need to do an entire months worth of barbell exercises in one session is beyond me (especially when it's busy, otherwise it's alright I guess). The gym has 3 olympic bars and 3 "normal" bars but one of the olympic bars was being used in one of the racks in the cesspool that is the free weight area... I guess people don't really understand the difference between the bars and why it's important. The extra wait meant I only had 35 minutes to train before having to run to a lecture.
Rant over...
Front squats:
40kg x3
60kg x5
60kg x5 (glad to get this following my failure from last week)
70kg x3 (PR, really grinded the last rep, hopefully this isn't an indication of a plateau)
Clean and jerk:
40kg x2
50kg x3
Limited accessories, 5x4 bodyweight dips, lateral rasies
So despite being pissed off I managed to make some front squat PRs and begin training the C&J at 50kg (my previous max). All in all a decent session, would have liked to get some more accessories in but c'est la vie.
Back at the uni gym. Which means I had to wait half an hour for a rack/bar ffs. Why people feel the need to do an entire months worth of barbell exercises in one session is beyond me (especially when it's busy, otherwise it's alright I guess). The gym has 3 olympic bars and 3 "normal" bars but one of the olympic bars was being used in one of the racks in the cesspool that is the free weight area... I guess people don't really understand the difference between the bars and why it's important. The extra wait meant I only had 35 minutes to train before having to run to a lecture.
Rant over...
Front squats:
40kg x3
60kg x5
60kg x5 (glad to get this following my failure from last week)
70kg x3 (PR, really grinded the last rep, hopefully this isn't an indication of a plateau)
Clean and jerk:
40kg x2
50kg x3
Limited accessories, 5x4 bodyweight dips, lateral rasies
So despite being pissed off I managed to make some front squat PRs and begin training the C&J at 50kg (my previous max). All in all a decent session, would have liked to get some more accessories in but c'est la vie.
Reply 13
Can't you go earlier or go later?
I hate when you are limited for time and can't get a barbell. Thankfully my course has basically no contact time so complete freedom
I hate when you are limited for time and can't get a barbell. Thankfully my course has basically no contact time so complete freedom
Reply 14
TajwarC
OP
17
Original post
by Unistudent77Can't you go earlier or go later?
I hate when you are limited for time and can't get a barbell. Thankfully my course has basically no contact time so complete freedom
I hate when you are limited for time and can't get a barbell. Thankfully my course has basically no contact time so complete freedom
It gets even busier after 4pm and I had lectures in the morning - around 2pm its not packed or anything, i.e. there's space but sometimes getting a rack can still be a struggle cos the only people there just happen to be using them all.
Personally I feel like starting training between 12-2pm is optimal for me anyway, any time after or before and I feel too tired, along with the fact that my timetable allows these times
Reply 15
TajwarC
OP
17
03/02/2017
Another long wait for a rack, this time 45 minutes! I wasn't in a rush and I was with someone so it wasn't too bad I guess.
Bench:
50kg x5
52kg x5
55xg x5
57kg x2.5 (was aiming for 5 reps but my shoulders weren't having it)
50kg x5 paused
Decent volume on the bench although I didn't feel that great mostly because my shoulders are beginning to explode...
Snatch pulls:
40kg x5 (3 from the floor, 2 from hang)
42kg x5
45kg x5
Clean pulls:
45kg x3
50kg x3, 3 sets
60kg x1, 2 sets
Deadlift:
90kg x1, 2 sets
110kg x1, 2 sets
Pulls felt pretty good, hookgrip on the heavier deadlifts didn't hurt at all as well which is good, especially since I had done many sets beforehand. I think I need to increase the volume on the clean pulls however.
Accessories:
5x12 bicep curls
Some bodyweight dips while I was waiting for the rack
Another long wait for a rack, this time 45 minutes! I wasn't in a rush and I was with someone so it wasn't too bad I guess.
Bench:
50kg x5
52kg x5
55xg x5
57kg x2.5 (was aiming for 5 reps but my shoulders weren't having it)
50kg x5 paused
Decent volume on the bench although I didn't feel that great mostly because my shoulders are beginning to explode...
Snatch pulls:
40kg x5 (3 from the floor, 2 from hang)
42kg x5
45kg x5
Clean pulls:
45kg x3
50kg x3, 3 sets
60kg x1, 2 sets
Deadlift:
90kg x1, 2 sets
110kg x1, 2 sets
Pulls felt pretty good, hookgrip on the heavier deadlifts didn't hurt at all as well which is good, especially since I had done many sets beforehand. I think I need to increase the volume on the clean pulls however.
Accessories:
5x12 bicep curls
Some bodyweight dips while I was waiting for the rack
Reply 16
Original post
by TajwarCIt gets even busier after 4pm and I had lectures in the morning - around 2pm its not packed or anything, i.e. there's space but sometimes getting a rack can still be a struggle cos the only people there just happen to be using them all.
Personally I feel like starting training between 12-2pm is optimal for me anyway, any time after or before and I feel too tired, along with the fact that my timetable allows these times
Personally I feel like starting training between 12-2pm is optimal for me anyway, any time after or before and I feel too tired, along with the fact that my timetable allows these times
Yeah fair. I like to train at midday but 2pm is usually the quietest time so often train then.
45 mins is ages though, screw that
Reply 17
TajwarC
OP
17
05/02/2017
Epic session.
Backsquat:
50kg x5
60kg x5
70kg x5
80kg x5 (!!!)
50kg x5, paused, 2 sets
Snatch Balance:
Worked up to 40kg with various weight/rep ranges
5 singles made at 40kg, 2 failed attempts. Not too worried as this is only the second time I've done snatch balances at 40kg, the first time I only did 2 singles. They didn't look too great however, possibly because my legs felt ultra tight from the backsquats from before. Also changed up my technique a little so I guess they will feel better next time.
Hang Snatch:
20kg, 5 sets of 3
Split Jerk only:
20kg, 5 sets of 3
Clean and Jerk:
40kg, 3 (or 4?) sets of 3
Accessories:
Tricep pushdowns, 5x12-16
Lateral raises, 5x5-8
Epic session.
Backsquat:
50kg x5
60kg x5
70kg x5
80kg x5 (!!!)
50kg x5, paused, 2 sets
Snatch Balance:
Worked up to 40kg with various weight/rep ranges
5 singles made at 40kg, 2 failed attempts. Not too worried as this is only the second time I've done snatch balances at 40kg, the first time I only did 2 singles. They didn't look too great however, possibly because my legs felt ultra tight from the backsquats from before. Also changed up my technique a little so I guess they will feel better next time.
Hang Snatch:
20kg, 5 sets of 3
Split Jerk only:
20kg, 5 sets of 3
Clean and Jerk:
40kg, 3 (or 4?) sets of 3
Accessories:
Tricep pushdowns, 5x12-16
Lateral raises, 5x5-8
Reply 18
TajwarC
OP
17
08/02/2017
Another session at the weightlifting club today meaning just a combination of snatch pulls and clean & jerk.
Key improvements:
-Widened grip on snatch leading to bar/body contact much higher, therefore more power
-dip and drive on the jerk is now much shorter and more explosive
Also made PR in the clean & jerk, 55kg (+5kg). I reckon I can jerk more than I can clean to be honest, so I really need to improve my frontsquat. My clean is looking far, far better than it was a month a go however.
Another session at the weightlifting club today meaning just a combination of snatch pulls and clean & jerk.
Key improvements:
-Widened grip on snatch leading to bar/body contact much higher, therefore more power
-dip and drive on the jerk is now much shorter and more explosive
Also made PR in the clean & jerk, 55kg (+5kg). I reckon I can jerk more than I can clean to be honest, so I really need to improve my frontsquat. My clean is looking far, far better than it was a month a go however.
Reply 19
TajwarC
OP
17
09/02/2017
Felt really tired and weak but the weight was still moving. Only had to wait 5 minutes for a rack too!
Front Squat:
50kg x3
60kg x5
70kg x3
75kg x1 (PR)
50kg x3 somewhat paused, 2 sets
Clean and Jerk
40kg x3
45kg x1
50kg x1, 2 attempts, missed the last jerk, not too worried about it though
Did 2 sets of bodyweight dips while waiting for a rack, no other accessories as I had a lecture to go to after. My accessories have been slacking recently, but then again my oly lifts and squats are going up so it's a fair tradeoff I guess.
Here is my fortnightly training compilation:
Felt really tired and weak but the weight was still moving. Only had to wait 5 minutes for a rack too!
Front Squat:
50kg x3
60kg x5
70kg x3
75kg x1 (PR)
50kg x3 somewhat paused, 2 sets
Clean and Jerk
40kg x3
45kg x1
50kg x1, 2 attempts, missed the last jerk, not too worried about it though
Did 2 sets of bodyweight dips while waiting for a rack, no other accessories as I had a lecture to go to after. My accessories have been slacking recently, but then again my oly lifts and squats are going up so it's a fair tradeoff I guess.
Here is my fortnightly training compilation:
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