Warmed up with
2x5 30" box jumps from a 12" seat
Tall Snatches
3x3: 95
then Back Squat
135x3
225x3
275x2
295x2
315 2x2
315x3(had at least one maybe two left in me)
Snatch Pull
3x2: 185

did an upper body workout today.
standing press (just going for 1rm here)
135x3
155
175
195
200 PR (went up real easy, fixed my form here)
Bench Press
5x5: 125 185 225 245 255
Pull ups bwx10 bwx12
machine curls
2x10: 110
one arm triceps extensions
2x10: 40 45
so I met one of my goals which was to standing press 200. the others are to olympic squat 400, front squat 300, hang power clean 225 for reps, hang power snatch my weight, and get my vertical leap to 35 in. I am going to attempt heavy singles on the snatch, clean and front squat tomorrow. the only one of these goals that I feel like is going to be tough to get by the end of the year hang power snatching my weight. Its just not going up.

it will improve with your squat and vertical from the plyos. I'd say other than doing high pulls, you're pretty much doing all you can do, as long as your squats are perfect technique and deep. I think w/your vertical you'll need to get your back squat a little above 400 to hang power snatch 185 from mid-thigh. I'm assuming this is dip and explode and not a dead hang- do you find you can do more like this than from the floor, or it's pretty close?

congratulations on the press PR. That's a big amount of weight. Do you press from the shoulders or hold and unrack the bar above the shoulders and press? I can't seem to find a comfortable position. How long id it take you to build your shoulder and arm strength anyway?

AJ, I think there is a bit of a dip when I do these from the hang. I start at mid-thigh and drop an inch or two. I can do much more from the floor then the hang especially on the snatch. Probably 20lbs or so. 135 is a meaning full weight for me on the hang snatch, but from the floor I can fling it up with no dip.

Today worked up to a heavy single on the hang power snatch and clean.
HPS
Worked up to 160.
HPC
Worked up to 215.
I had pulled with my arms a bit early but still got it up. Felt really strong. I caught this with almost no dip. Would have tried for more, but ripped a callus pretty bad.

Do you just make up your routines daily or do you have a program you are going from. I want to start olympic lifting but can't find many good beginner programs.

fwiw my lifts are: front squat 315x2, backsquat 355x2, hang power clean 225x2

mother****ers

Milo,
My workouts generally are some rip of of those on Mikesgym.com or performancemenu.com. I cant handle the volume of mike's gym workout, and I have trouble imagining that anyone can with out a bit of vitamen S, so I usually do them nearly as prescribed with about 30% of the reps or exercises cut out.

Was pretty tired, but did an abbreviated workout.
front squat 5x3: 205
standing press 3x5: 135 145 145

light day, lol

don't mean to hijak ISF's log but those are some nice lifts, especially the hang power clean. What kind of vertical and deadlift go with those? and full clean or full power clean if you do those?


I've snatched 60kg without a dip too but that would be a tough weight from the hang that I probably wouldn't pull for more than singles or doubles if I was feeling really fast. But your hang lifts seem to be a lot better than mine relatively, and overall pulls are stronger too obv.

Makes me think that maybe I just need to do more lifts from the hang and get my vertical and explosiveness in the 2nd pull up. I guess you're doing the hang stuff because you're mostly trying to build the vertical and train with increased volume/not overtrain the hamstrings?

AJ,
I mostly work from the hang for two reasons.
1. I feel that there is more carryover to other sports. Learning to go from a slow first pull to a fast second does not really carry over to anything other then olympic weightlifting.
2. I dont have bumper plates, so when i fail on snatches or cleans with the weight I use from the hang, I can control it enough to keep it from crashing down.

Did a quick 20min workout this morning.
3 position clean (floor, knee, mid-thigh)
135x1
155x1
175x5
Pull ups
2x12: bw

I wanted to do more, but just cant get my self to wake up any earlier or move any quikcer in the morning.

vertical maybe 26" (can grab rim with both hands from a standstill) deadlifted 485 a few months ago, but I'm 6'4 250lb so not great by any means, just wanted to give a reference

started out today with back squats
worked up to 5x2: 315
Then standing press
4x5: 135 145 145 155

Only had about 20min, but did a quick workout before work.
Hang power snatch
95x5
115x5
2-position snatch (floor, mid-thigh)
6x135
tall clean
2x2: 135
Pull ups
2x10: bw

Did a quick speed based workout today.
DE box squats 10x2; 185
Power clean and jerk singles
135
185
205
215
225
Will try and go higher next time. I caught 225 with very little dip.

Did an upper body workout today
Bench
5x5: 135 185 225 245 265 (got a spotter on this but didnt need it. probably could have gone at least a few more reps.)
Pull ups: 3x10 bw
standing press
3x3; 135 175 165
machine curl: 2x10 110
one arm triceps extensions
1x10: 45

Worked up to a few heavy singles.
Hang power snatch
160 (god dammit, my form goes to hell whenever i go heavy here. Kept failing at 165)
hang power clean
220PR
front squat
285 PR(sort of a pr, never tried singles before) Not sure if I could have gone higher. Quit here.

Did a short workout yesterday and am going to go to an olympic weightlifting gym today inorder to iron out some of the kinks in my form and have access to bumper plates.
Back Squat:
5x2: 315
Standing Press:
3x5: 135 145 145
Pull Ups 3x10: bw

Started out with 2-position snatch
6x135. form felt really good.
Then 2 position cleans
5x185
I finished off with a superset of standing presses and pullups
press 3x5; 135 145 145
Pull ups 3x10: bw

did a quick workout this morning
front squat
5x3: 225
tall snatch 2x3: 95
snatch pull3x2: 185

Did an upper body workout today.
Started with a superset of bench and pull ups
Bench 5x5: 135 185 225 245 275(had a few more in me) WTF can i get so strong only benching once a week, while 80% of my workouts are devoted to o-lifting and my o-lifts suck. My body type should favor lower body stuff as I have monkey long arms. I am 510, can dunk a basket ball and have at one point run a sub 11 sec 100M, so i should have the ability to get good at them. It seems though that every blog I read or youtube video I see shows some scrawny kid throwing around my max olifts like they are nothing. End rant.
Pull ups 3x10: bw
1x8: bw+25
Sanding press 2x5: 135 (shoulders fried from bench)
Machine curls 2x10: 100
One arm triceps extensions 1x8: 40

If you bench is responding so well to low volume maybe your oly lifts would to, just a thought.

Long arms help stuff like deadlifting, but they hurt your leverage in an olympic lift. You want the bar to be as high as possible at full extension so it has to travel less distance before you rack it/fix it overhead

Maybe try more singles and doubles over 90%, and try to work on your speed and technique. 5 pounds on the snatch can be a big PR difference. That's a significant amount of extra weight to fling overhead.

A lot of those scrawny kids have been drilling them for years and have big squats and great technique and explosiveness, and are very fast under the bar.

ex: http://www.youtube.com/watch?v=nhpiprsRBbQ

this guy has been lifting for under 4 years, but he's has posted that he trains up to ten times some weeks. And he's cleaning 330. You are hang power cleaning 220 and are not much heavier. That's really very good, and that number would be a lot higher if you spent a long time working on technique and did full cleans.

Also, If you watch the best lifters, especially in the lighter classes, their speed under the bar is almost supernatural. In most of the vids I've seen of Taner Sagir snatching, you can't even pause between when the bar is beneath his chest and is overhead with him in a full squat because he's so fast. If you can catch a clean above your belly button, you can learn to rack a ton of weight.

Something else as far as your actual progression, your progress is going to be slower than on a full lift. Adding 5 pounds to your full snatch is big, adding 5 pounds to your hang power snatch with a slight dip is even harder, there's a pretty significant difference.

Laser
Its not that my bench is responding so well as much as it was already much stronger on a relative basis and i was hoping to close the gap. My bench would almost certainly go up faster if i did it several times a week.

AJ,
I am sure your right. Its just that I feel like my o-lifts are progressing much more slowly then everything else I have trained for. For reference it took me about 12 weeks to take my bench from 225 or so to 300.

Today,
Hang Power Snatch: Worked up to a heavy single at 155
Hang Power Clean: Worked up to a heavy single at 215
Box Jump: Worked up to 40" with a 60lb weight vest. (I basically horded all of the aerobics step up things at my gym to build a 40" landing platform.)