Justin Ott:
well, to introduce myself to this forum I will tell you a bit about myself. I am 25 and live in the vancouver area of B.C. Canada. I have been weight training since I was 12 off and on. I competed in bodybuilding and set a highschool record in powerlifting but after that I stopped working out. I picked up the weights this summer and became fascinated with the clean and jerk and the snatch. I watched "explosive lifting for sports" and am reading the "weightlifting encyclopedia". I just did my first workout training for the snatch and the clean and jerk yesterday after preparing for the lifts the last couple weeks.
dont laugh at weights I am just learning the techniques. I weigh approx 195lbs.
overhead behind neck press off resting shoulder position(no pushing or jerking)-bar x 8, 95x6,135 x 6,4,4,2,2,1. overhead squats, holding bar in fully extended snatch position-bar x8, 95x6, 135x6,6,4,4,3,2,2,1 high hang position pulls- 95 x 8, 115x8, 135x8,6,6,6,6 high hang position power snatch-bar x6, 95x6, 115x4, 135x3,3, 140x2,2 incline sit-up crunches,12,10,8 back hyperextensions,15, w/25-10,10
I am focusing on the technique more than lifting maximum weight right now and I can tell you it feels awesome to throw the weight over your head correctly, like hitting the baseball in the sweetspot of the bat. I am really enthusiastic about mastering these techniques.
Today my routine was as follows(Dec 20/08):
front squats warm up - 135 8,8,8 high hang cleans-95x 8, 115x8, 135 x6,6,6,6 cleans-135x6,185x4,225x4,3,2 push presses-95x6,155x4,175x4,4 stiff legged deadlifts-135x10,205x10,10,8 arm work
Justin Ott:
Dec 21st workout (in lbs)
behind the neck push presses-135x6,185x5,195x4,205x2,2 overhead snatch position squats-95x10,115x8,135x6 front squats-135x10, 185x8, 205x 6, 225x3, 245x1 back squats (deep)- 225x10, 315x6, 365x3, 225x7,8
Justin Ott:
Dec 22nd (light workout)
5 min bike warm-up wide chin-ups- 10,6,6 dips-15,12,12 1 arm tricep overhead extensions-25lbsx10,10,8 incline bench sit-ups-10 hyper extensions/roman chair-15,15,15 donkey calf raises-385lbs-10 standing calf raises-235-12,12,12
Justin Ott:
Dec 23
1 hour ice hockey game
no weights today
Justin Ott:
Dec 24 in lbs 3 min bike warm up broomstick shoulder stretching broomstick snatches high hanging snatches-bar x8, 95x6,105x6,6, 115x4,125x4,135x4,145x2 (I pressed out my elbows a little at the top of the snatch on the last reps, I guess I was not getting low enough, next time I will do overhead squats first to practice and stretch to get low enough) incline situps-15 roman chair/hyperextensions-15
(right shoulder tendons/joint is a little sore/tweaked)