Started lifting at a crossfit gyms weightlifting club a week ago. The coaches/athletes there are great, multiple American open competitors. I need to keep track of my workouts so that I know what's going on with my programming. I will be training 4x a week to start with.

Did a little bit of weightlifting mostly on my own in September/October. Prs were snatch 55 double, cnj 80, clean 90, rack jerk 84 @75 bw. Unfortunately this new gym has lb plates.

Sessions before today were all technique oriented. Today was:

Back squat up to 245, 2xfx265, 5x5x195
Front squat 3x5x145
Back ext 4x10 + hold for 20ish seconds end of last set

Back squats are low right now from taking a while off. Did 225x10 a little over a month ago. Both misses were lost forward but had the strength.The 5x5 was not hard.

Front squats were ez. Need to work on mobility to keep all of my hands on the bar in the rack position. Extensions were also easy, just a starting point before adding weight soon.

Nice another wling log for me to troll! Good luck buddy!!

Pulling day

8ish hang cleans, jerks and btn jerks w bar

Hang clean+jerk 75x3,95x3 125x3

Deadlift (in oly shoes) up to 255,275,295
310 = pr! 7x3x250

Back ext +25 3x10+10s hold

Back was pretty bad on the 310 but coach wanted to see where form would break down. Kinda surprised myself by going this high and that I had more in me. Pulling on a regulation diameter bar makes a difference lol.On triples need to get my butt down and use more legs to mimic clean pull, my form was honestly not good and I prob should have lowered the weight for the last 3 sets.

Back ext were somewhat challenging

Overhead work today

Back super sore from Friday's deadlifts going into this workout.

Lots of clean drilling w bar

Push press up to 165 pr, 175xf,1 pr!
5x3x140

Flat bench seated db ohp
3x10,8 x35s 8x30s

Hanging knee raises 12,10,8

Have never really gone super heavy on pp. First 175 I got to like 2 in from locking out and held it there for what felt like 3 seconds before dropping it. I felt like if I had gotten my head through I could have gotten it up.
Second one was almost not even difficult. I psyched myself up a little and went straight into it after unracking. The bar didn't slow down much at the top, I think I was good for a little more.

I don't like how when I do db ohp my left shoulder feels unstable when it gets tired. Didn't push it too hard today though, almost all reps were well controlled.

Abs/back sore from yesterday but back nowhere near as bad

squat 3x8x175
clean 3x2x125, 3x2x135, 3x2x145
situps+25lbs 2x20,18

static hold w/ calves and upper back on bench and glutes squeezed for time = 3:20

Squat was LOL eazy. It was 70% of the 245 from the other day, i was doing 215 for 3x10 less than 2 months ago. Cleans were easy also, most common mistake was having the bar crash and being forward in general.

Static hold was tough on my lower back as much as my glutes. I wonder if the master cha has any opinion on them?

I havent weighed myself in a while but i think im low 170s min. The weasel belt did not fit when i got it but now it does on the last hole, lol getting fatter. I still have some faint ab action when flexing so whatever, time to pack on the gains for now.

More overhead work

Rack Jerk up to 185, 195 pressout
125x2x3, 145x2x3, 160x2x3

Push Press 140x3x5

Snatch Balance 95x2x3, 105x2x2

Jerk singles both semi prs. Last time i jerked 185 it was a pressout, this one was solid. 195 would be a pr. The strength is there i just need to split lower/push myself down. Snatch balances first set was hard bc i hadnt done them, or much snatching at all really, in a long time. The subsequent sets got easier and i was holding for 2-4s in the bottom position. Could have probably kept bumping weight if i had wanted

Wrists/elbow feel a little bad after, gonna start pounding fish oil. Very minor though.

Just did a health screening thing at work. Weighed in at 172 @5'8" for a sickening OVERWEIGHT bmi. This is about where I expected to be, I should try to keep weighing myself to track changes

I wouldn't get overly worried about BMI tbh. There are other health markers I'd worry about first.

Im not worried just loling. And by track I mean tracking my gainz

Oh right, I'm dumb - carry on!

Dl 3x8x215
Sl rdl thing 3x8x135
Snatch rdl +high pull 4x5x95
Klokov high hang snatch high pull 4x5x95
Back ext +25 3x12 +hold at the end

Was supposed to do 5x5 klokov pulls from the start. They were fun

Squat 3x8x185
High hang snatch up to 115, 125xxo
100x2x6
back ext+25 5x10+hold only on last set

Squat was eazy. A bodybuilding-esque 1-2 min rests probably.

The snatches started kind of badly. I was not keeping my back tight enough. I usually focus on that really hard in my start position from the floor but being in the hang was throwing me off a bit and I guess I didn't think about it enough. On the last 125 i got it tight and nailed it. The back off sets were goo-very good feeling until #5 which was **** so i did one more set than called for.

Planning on training again tomorrow after I skipped yesterday bc of hangover/laziness

BTN jerk up to 165x5, 3x5x135
Push Press 3x5x145
Snatch Balance 4x3x105
lateral raises 15sx12, 10sx12-15x4

BTN jerks felt a little weird. I wasnt putting them in a consistent finishing position and lowering them was awkward. Lol at doing push press worksets higher than jerks

Clean
125x2x3
140x2x3
160x2x3
170x1x3
Clean Pull 185x3, 205x2, 225x2, 245x2, 280x2
Random pullups and chinups with 4x8 in the middle
Hanging knee raise 2x10

Used belt on clean singles and clean pulls from 225 up. I liked it I think, especially when catching the cleans.

Front squat 5x5x165 pretty short rest no belt
tall snatch up to 75, 85f
hang snatch 5x2x105, kindof dropped rep #1 on the last set early
snatch pull 5x3x135
abs + bis + tris superset x3

I'm thinking I was less than full strength from yesterday, leading to squats and snatches being hard. Also I suck at snatching. Sooo far forward.

Didn't get to train until today because of snow unfortunately. Definitely gonna suck tomorrow.

Squat 2x8x195
Front Squat 4x5x175
Snatch 85x3, 95x3, 105x2x4
Back ext +45 8,8,10,10+hold ~5s

Back squats were easy, front squats not so much. I used the belt on them for the first time, it probably helped a lot.

Snatches seemed to improve some. I started realizing how to use the second pull to push my knees forward and get into a good athletic position. I also widened my grip a bit which is think was a key. Exciting to feel like I am starting to make some progress.

Back extensions were hard and im not sure how I feel about the hold at the end. I feel it more in my lower back than anywhere else by a long ways. I think I am hyperextending it. I will try to do it concentrating on holding in my glutes and letting my back stay neutral, maybe with the upper back rounded forward some in the future.

Jerk up to 185
some technique work at 135
Back up to 185x1x2

Push press 155x4x5
Btnppx3+ohs 115x4
Laterals w 10/5lb bumper 5 sets

Jerk work was aimed at getting shoulders looser and driving with legs then dropping father under. The 185s each looked progressively better.

Upload some jerk vids asap.


If you're anything else like 90% of olympic lifting hopefuls, sn/c will come super easily/naturally and your jerks will be a piece of **** even with a disproportionate amount of effort spent on them.

Back squat 2x8x205
Front squat 2x5x180
hang Snatch 3x85 3x95 3x2x110
Snatch pull 5x3x135

Squats were easy front squats were hard. Snatches were a bit mixed. I had a few that felt real good and I was told looked good. Others were nasty, I let myself get pulled forward on some of them as I go down into the hang. Definitely something to keep an eye on, it's not just enough to focus on the pull but the way down too.

Jerk up to 165x2x5
Push press 160x4x4, x3+f
Btn ppx3 + ohs 125x4
Lateral raise + rear delt fly superset 4x12x12s,10s

Vids of jerks coming when I get to wifi. Second rep of second set felt vv good. The set on video felt solid too so hopefully you guys don't rip on me too hard.

Push press was difficult but I shouldn't have missed any.

Btn pp is super easy, ohs easy but certainly the limiting factor. My overhead stability is much worse than my pressing strength especially with snatch grip. Any suggestions on how to build this? I am thinking about doing gtg btn pullups to try to help

Looks decent to me. Need to probably get deeper in the split and a faster turnaround between the dip and drive portions

Actually I agree. I guess you're a naturally gifted jerker and I was wrong. Overhead position looks ****ing fantastic, I could never make mine look that solid after years of mobility work and cgohs.

You're recovering the wrong way though. Bring your front foot back first.

Goon status workout today
Clean and jerk
135x3+1x2
145x3+1, 165x2+1, 175x2+1
Front squat 175x8,8,7+f
Clean and jerk 165x2+1x2

Was supposed to do 165 for 3 sets initially. I realized I had 15s on instead of 10s when I stripped the bar. Tiny ass black bumpers look exactly the same. Then I did the front squats and realized I should have done 3 top sets so went back and did 2 more after. Lol k.

I hate front squats. I also think I have room for a massive pr in the clean whenever I try. I probably could have powered all of them today, maybe not at 175

Snatch day
75x3, 85x3, 95x3, 105x2x3, 115x1+f, 2x2
Snatch pull 145x3x5

One rep today I felt very good about, last one at 95 not on vid unfortunately. Video is of the second set at 105 and last at 115. Both are way too forward.

On the rep of 115 I failed I was thinking about so many cues that I didn't really pull. On the next sets I was more concentrating on getting after the weight and it showed in how far I bang the bar forward. It is pretty easy weight I guess so I can control it but it's not pretty and won't get me very far. It's still tough for me to find the happy medium.

Warning: DO not watch if you want to maintain any hope for my oly career