Topic: The Road to a 181KG Clean and Jerk

[Justin Ott]

Dec 30,

legs still sore from sunday so no O lifting today

5min bike wm-up
bench press-135x10, 185x5, 225x3,4, 245x3, 225x2
incline bench- 135x10, 185x4,4
Dips-10,10,8
2 hand overhead dumbell press- 80x9,8,8
lying 1 arm tricep extensions-25x10,9,10
reverse forearm curl-30x10x3
incline situps-w25lbs-10,5, w/ no weight-8
roman chair- w25lbs- 10,10,8

[Justin Ott]

Dec 31/08

5 min bike warmup
stretching
broomstick snatches
high hanging snatches-95lbsx5
low hanging snatches-115lbsx4, 135x4
snatches with wrist straps-145x3, 155x3, 175x1
snatches-135x3x4
(when I did the snatches from the floor, I was still receiving the bar over head in the half squat position)

wide chin-ups-10,7,5
bent over BB rows with overhand grip- 185x8. 135x12,10

E-Z bar curls(21's)-55x21,21,21

[Arden Cogar Jr.]

Justin,
  Good work.  keep that up.  I just read your introduction in the "please introduce yourself" thread in the main forum. 

   Whoa.  We got a lot in common.  I worked as a timber faller for the majority of my none school/professional life (I'm still certified).  My father was a fourth generation logger and refused to allow me to follow in his foosteps and gave me a choice of becoming a doctor or a lawyer.  I chose the latter.  But beyond that, my ex wife grew up near Sooke on the Island.  I've never been to Abbotsford, but I have dozens of friends from throughout B.C. that compete in Loggers Sports (which is what brought me to spend so much time in B.C. and the Pacific North West).  I actually worked for a law firm in Victoria for a summer during law school and spent several months travelling throughout the interior and the island.  Absolutely breath taking country.  Beyond that, I too come from a powerlifting/bodybuilding background and gave that away to improve my performance in my sport with the athleticism that weightlifting offers.  I'm doing quite well with it.

    I don't know how it is in B.C, but our timber business back east (I'm from West Virginia) sucks.  Demand is starting to pick up now for the first time in nearly a year.  Several mills and several loggers have cut their crews to skeletons (just to make payments on machines really).

  In any event, just wanted to let you know about our very similar backgrounds.  Good luck and go for it.  I hope I can help you with your evolution into a olympic lifter.  In that regard, I have performed a bench press or an arm isolation movement in nearly 16 months.  The crazy thing is I think my chest looks better now and my forearms are actually larger.  There are a lot of WTH effects from this type of training beyond getting quicker, more athletic, and explosive.

All the best,
  Arden

[Justin Ott]

Jan 2/09

light work out as I have hockey game later tonight

5 min bike
stretching
cleans-barx10
high hang cleans-135x2x3
cleans-135x3,185x3,205x2,2
roman chair-20

[Justin Ott]

Jan 4/09

5min bike wm-up
push presses-barx10, 135x3,
split jerk- 185x3, 195x3, 205x2
standing front presses-135x6

overhead squat-95x8, 135x3, 155x2,3
front squat- 185x6, 225x3, 275x1
back squats-315x3, 365x3,3
front squats-225x3,3

*my wrists and collar bone get sore from doing cleans, jerks, and front squats,

[Justin Ott]

Jan 5th/09

I started training with a weightlifting club today, so starting from scratch again(phase1) so coach can see movements, tomorrow we will add more resistance:

warm-up
10kg bar-overhead squats 3x5
10kg bar-drop snatch 3x5
20kg bar- overhead squats 3x5
20kg bar- drop snatch 3x5
20kg bar- snatch pull 3x5
20kg bar- power snatch 5x5
20kg bar- clean pull 2x5
20kg bar- power clean 3x5
20kg bar- clean and jerk 5 sets of 1clean and 3 jerks
back squats (light) 70kg 5x5, 100kgx2


worked on wrist and shoulder flexibility for the cleans, hopefully it gets better with time. I find my pinkys come off the bar but they shouldnt. I physically cannot hold the hook grip in the racked position right now.

[Justin Ott]

today we tried to find out my max so i can start training in phase 2 of this program. I was told I was using my strength instead of the technique to do the heavier lifts, so I definately need to work on refining my technique.
i weighed 91.5kg today

warm-up
snatch in kilo's
30x7
40x1
50x1
60x1
70x1
80x1
85x1
90x1
95-miss.

clean and jerk in kilo's
40x2
50x1
60x1
70x1
80x1
90x1
100x1(coach said i pressed my elbows out a bit in the jerk)
110x1(did the clean but coach told me to drop it as I slid the bar up at the top of the clean)
110xmiss, too exhausted.

so we figured my snatch is 90kg, and C&J is 100kg. There is a comp coming up on Jan 31, hopefully I will be ready!

[Jack]

Justin, many congratulations with the near-body weight snatch! Awesome

Sjaak