Kregna's Log

[Kregna]

I'm learning weightlifting at the moment and thought it might be useful for me to make notes on form and training developments as I go.

Best lifts
Squats: 195kg x 3
Deadlifts: 245kg x 1
Dips: 139kg 5x5
Bench: 120kg x 3 (stopped months ago, replaced with Dips)
Press: 83.5kg x 1 (stopping now, replacing with Push Press)

Bodyweight
108kg/109kg (at 6'2)
Gone up loads recently (was 105kg in June) and I can't work out where exactly the extra weight is sitting

Goals
General strength is the priority
Bringing up the Olympic lifts, having just been coached on them

Current training
Monday: Snatch / C&J
Tuesday: Dips / Chins / Squats
Wednesday: Off
Thursday: Snatch / C&J
Friday: Front Squats / Push Press / Deadlifts
Saturday: Off
Sunday: Off

Actual days are different, but this is the setup

[Kregna]

Gonna log this week's workouts and going forward will update as I go.

Friday 29th Sep 17
Final session with coach (might book more infrequently going forward).

Snatch
60kg - 1
65kg - 0
(best is 65kg from blocks around the knee)

C&J
80kg - 1

Various warm ups beforehand not worth mentioning

[Kregna]

Saturday 30th Sep 17
Dips
139kg: 5x5 (@9-10)

Rests are about 7-8 minutes, which is too long. Going to use linear periodization and drop to 5x3 next week with shorter rests.

Squats
195kg: 3 (@9)
180kg: 3 (@8.5)
170kg: 2x5 (@8-8.5)

Was supposed to do 3x5 at 170 but ran out of time due to getting to the gym late and dips taking too long...

[Kregna]

Monday 2nd October 17

Snatch
55kg: 1, 0
50kg: 1, 1, 1, 1

Obviously went too heavy initially. Need to focus on aggressively extending the hips and also catching the bar in a deeper squat:




C&J
70kg: 1, 1, 1, 1, 1

Each set had a new problem for me to fix as I corrected the old, such as jerking too narrow and back leg being too straight (not getting low enough). Think the final rep was okay, though:

[Kregna]

Wednesday 4th Oct 17

Rubbish, waste of a workout

Front squats
125kg 3x3 (@10)

Fucking elbows falling on 3rd reps. IDK why these are so low. I know guys with much lower back squats and deadlifts who can do a good 20kg more than these. Not getting stronger so something's gonna have to change

Push press
75kg 1x2
70kg 2x3
60kg 3x3

Even first warm ups with the bar felt harder than they should've. Think abs/shoulders were tired from the FS.
Done with my jerk grip. First time doing them but even so, less weight than I can overhead press. Pathetic and bizarre

SGDL / SLDL
140kg: 1x5
150kg: 1x5

Was supposed to do Snatch Grip DLs but reopened the cuts on my fucking shins from my first day learning to snatch, and I'm getting sick of bleeding everywhere. Also felt awkward and kept bumping my damn dick warming up

SLDL weren't too hard. Should've done more but fed up with the workout

Gonna have a week off from pulling below the knee to heal these stupid cuts

[damufunman]

Following along fellow WLer. With the push presses, those will get better pretty quick I think, at least they did for me, I started with volume press weights and fuckin botched those at first. Just need to get used to driving hard with the legs and timing the lockout right. And lowering. Lowering is a bitch.

[Allentown]

Elbows FALLING or FAILING? Because my elbows will fall, but I found I can get another 20kg before they fall enough to approach a failed rep. Personally. I'm hoping to FS tonight, and adding 5lb a session, and each time I think "this will be the 5lbs that I drop" but it seems to keep going.

[Kregna]

Following along fellow WLer. With the push presses, those will get better pretty quick I think, at least they did for me, I started with volume press weights and fuckin botched those at first. Just need to get used to driving hard with the legs and timing the lockout right. And lowering. Lowering is a bitch.

Thanks dude! Good to hear I'm not alone in my early push press struggles. I did think catching on the shoulders sucked but wasn't sure if it was just me lol

Elbows FALLING or FAILING? Because my elbows will fall, but I found I can get another 20kg before they fall enough to approach a failed rep. Personally. I'm hoping to FS tonight, and adding 5lb a session, and each time I think "this will be the 5lbs that I drop" but it seems to keep going.

They were falling a bit, pointing down really. You could be right and that they'll point downish and I'll still make the reps. I saw Collin Burns's top front squats had his elbows do the same. I'm gonna keep going and see how it goes... maybe 1kg jumps at some point soon

[Kregna]

Sunday 8th Oct 17

Snatch
52.5kg: 5x1
40kg: practice reps

1 minute breaks as usual. 2.5kg increases each session.

Had my sister film me and I can see I'm catching it in almost a power snatch (half squat position) and then lowering myself. Going to work on catching it low and cement good habits now.

C&J
75kg: 5x1
60kg: practice reps

2 minute breaks as usual. 2.5kg increases each session. Form better on some reps than other, want to improve consistency

[damufunman]

Had my sister film me and I can see I'm catching it in almost a power snatch (half squat position) and then lowering myself. Going to work on catching it low and cement good habits now.

Yes do this! I'm having a hell of a time getting under the bar quickly. I can pull it high enough, but I'm still nearly powering everything. Hard habit to break...

[Kregna]

Monday 9th October 17

Front squats
100kg : 3x3

Some light stuff (80% of last session) to hopefully help speed progress on the heavy day. Working on keeping a full grip per dis article https://www.catalystathletics.com/artic ... Fist-Inst/

Dips
140.5kg: 5x3 (@7.5 - 9)

3-5 minute breaks

Chin ups
Bodyweight (108kg): 5x6 (@8-9)

3 minute breaks

Back squats
197.5kg: 3 (@8.5)
182.5kg: 3 (@8)
172.5kg: 3x5 (@8-9)

First squat PR in like a year lol. 200kg x 3 next week, which will be a mini milestone. Pain in right calf and felt super weak after the last back off sets

Incline DB bench
Some rubbish reps. Was pretty dead after squats but with my lagging upper body strength I think I need to be getting more volume in over these 2 sessions... hate dumbbells

[Kregna]

Had my sister film me and I can see I'm catching it in almost a power snatch (half squat position) and then lowering myself. Going to work on catching it low and cement good habits now.

Yes do this! I'm having a hell of a time getting under the bar quickly. I can pull it high enough, but I'm still nearly powering everything. Hard habit to break...

Quick reply, almost missed it

Yeah I'm not sure what it is. The few times I tried catching lower I dropped the bar or missed the triple extension. I think the lower catch position has the shoulders back more, so catching it there is almost a different movement than catching it higher and letting the shoulders stretch back as the torso inclines while you descend in the squat

Already looking forward to next snatch / C&J session! Much fun

[damufunman]

I think (and maybe someone can correct me on this) that the main hard thing here is getting a good, strong pull and then changing direction quickly to get under the bar. I like the idea (I think Catalyst really harps on this) that it's a pull under and not a drop, to emphasize the active pulling with arms and shoulders. I've been trying to do hang snatches from the power position or so, really high up. This SHOULD limit the pull and force me to get under quicker. Hasn't really helped, it seems, might not be loading them enough... I'm wondering if things like snatch pulls/high pulls might actually be useful for this, even if just for practicing the movement/timing. I'm also looking forward to my next workout, but my back has been bothering me so not sure when the next real one will be..

[Kregna]

I think (and maybe someone can correct me on this) that the main hard thing here is getting a good, strong pull and then changing direction quickly to get under the bar. I like the idea (I think Catalyst really harps on this) that it's a pull under and not a drop, to emphasize the active pulling with arms and shoulders. I've been trying to do hang snatches from the power position or so, really high up. This SHOULD limit the pull and force me to get under quicker. Hasn't really helped, it seems, might not be loading them enough... I'm wondering if things like snatch pulls/high pulls might actually be useful for this, even if just for practicing the movement/timing. I'm also looking forward to my next workout, but my back has been bothering me so not sure when the next real one will be..

Yeah I've heard a lot about the 'third pull' in the snatch. Looks like there's a lot of videos on youtube, might have to start watching a few

Looks like we're both on the problem though so I'm sure between the 2 of us we can find a solution

THe back hurts on everything? That sux

[Chris]

Yes do this! I'm having a hell of a time getting under the bar quickly. I can pull it high enough, but I'm still nearly powering everything. Hard habit to break...

+1, as a fellow beginner in the world of Olympic lifting, that pull under isn't happening for me either

[Kregna]

Wednesday 11th Oct 17

Last 2 WL workouts have been done from a hang because I was constantly reopening cuts on my shins, bleeding through my socks and getting blood on the bar

Hang Snatches
55kg: 0,1,0,1
45kg: 1, 1, 2, 1

Was supposed to be 55kg 5x1 with 1 minute breaks but wasn't happening. Very rubbish. Did reps at lower weight to make up for it but ended up tiring myself out and was fatigued going into C&J. Didn't eat much day before so could've been that... disappointing

Hang C&Js
77.5kg: 5x1
60kg: 2

2 minute breaks

[Kregna]

Thursday 12th Oct 17

Front Squats
127.5kg: 2x2
115kg: 1x3
100kg: 3x3

3x3 at 2.5kg increases not working. Going to do a top set and back offs like my back squats and try and get more volume.

Push Presses
65kg: 5x3

SLDLs
170kg: 3x5

Wore WL shoes, belt and used hook grip
Regular deadlift substitute this week so my shins can heal fully

Dips
Bodyweight (109-110kg in the gym): 8, 8, 8, 7

Incline DB Bench
15kg: 3x8

1 minute rests. Embarrassingly light but arms were jelly from dips. Trying to get more upper body stuff in as think I've been too low on volume

DB curls
4x10

[Murelli]

Stop posting on my log, Kregna. No vegans allowed.

Just kidding. I like my vegetables raw!

[damufunman]

You're only squatting twice a week right? If so, you might need more volume. I was back squatting twice a week for a while, with 2 WL days, but I was doing 5x5 and then 2 triples (TM-esque setup), though you're squat is a bit higher than mine.

ETA: missed that you actaulyl have 5 working sets of back squats... what's limiting your front squat? Surely not leg strength.

[fishwife]

I was constantly reopening cuts on my shins, bleeding through my socks and getting blood on the bar

Have you tried the soda bottle shinguard thing?