Topic: The Road to a 181KG Clean and Jerk

[Justin Ott]

Ok, thanks Matt. I was under the impression that you had to maintain the hook grip so you can have a sturdier grip on the bar when attempting the jerk.

[Justin Ott]

Jan 16.

tried my full routine again:

warm up
snatch
100x3, 150x3x2, 160x3, 170x3, 135x3x2(got sloppy, hit head with bar so when lighter)(When the weight gets heavier I tend to power snatch instead of getting real low/deep)

snatch pull
200x5, 220x5, 240x5

power cleans - 110x5, w/dip 145x4
clean and jerk
145x1+2x2
165x1+2x3
175x1+1x2
190x1+1
(elbow joint/tendon felt bad as soon as I did cleans, I need to receive the bar lower, I am adjusting elbows after I rack.)
Squat
190x5
205x5
225x5
235x5
255x5
275x5

[Justin Ott]

Jan 17
lighter work out as yesterday was heavy and tomorrow will be heavy as well.in pounds.

warm up
snatch
100x3
150x3x2
160x3 (got a little sloppy, bar touched my head so did a lighter set)
135x3x2 (did a deep squat with the bar overhead to emphasize going deep.)
cleans
110x5
145x4
clean and jerk
145-1+1x2
165-1+1x2
175-1+1x2
190-1+1
(cleans are getting better, I was catching the bar lower and racking the bar better. A couple times my pinkies were out when I racked the bar, but then I let the bar down and correctly did the clean again.)
My tendons around my elbow from forearm to shoulder got sore again :( but it always gets better for the next day:)

[Justin Ott]

Jan 20th/09 in pounds
   
warm up
snatch
barx5, 95x3, 150x3x2, 160x3, 170xmiss (why did I miss? am I getting weaker?)
I still find myself power snatching with the heavier weights???
snatch pull
200x3

power cleans - 110x5, w/dip 145x4
clean and jerk
145x1+2x2
165x1+2x2
175x1+1x2
190x1+1x2
200x1+1
210x miss
(cleans are getting much better, I feel real comfortable racking the weight and getting real low, just wondering why on the 210lbs I could'nt rack it, when before power cleaning it was no problem. tired? weaker? technique change?)

Squat
195x5
205x5
225x5
235x5
255x5
275x5

went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my elbow adjusted.

[Justin Ott]

Jan 22nd
in pounds
warm up
snatch
barx5, 95x3, 150x3x2, 160x3, 170x3, 180x2 (first one I hit my head on the way over, 2nd rep was just a high pull)
I still find myself power snatching with the heavier weights instead of catching the bar in a deep squat???

snatch pull
200x5, 220x5

power cleans - 110x5, w/dip 145x4
clean and jerk
145x1+2x2
165x1+2x2
175x1+2x2
190x1+2x2
200x1+1

(today on the cleans I did not do a full squat, It was more of a power clean with a dip, but the racking was smooth.)

Squat
195x5
205x5
225x5
235x5
255x5
275x5

overhead 1 arm tricep ext-20lbsx 20,19
laying 1 arm tricep ext- 2olbsx 18,15.
incline situps-20
hyper extensions-20

went to the chiropractor after to get my knee adjusted (it feels out of joint) and also got my elbow adjusted again, it seemed to help after getting worked on with the activator.

[Justin Ott]

Jan 23rd

Went to sports massage today to get work on my quads, they are real stiff. I wanted to loosen up a bit before tommorows big work out.

[Justin Ott]

Jan 24th,
last big workout before competition, next week I will be dialing down the intensity day by day.
I worked out at the real gym today, chalk, bumper plates,etc.
BW 90kg
work out in kilo's

warmup
snatch
barx5
45x3
68x3x2
72.5x3
77.5x3
82.5x2
(made all my snatches, heavier ones were power snatches, starting to get a little lower)
snatch pulls
90x5
100x5
110x4
(I got the bar past my chest but I am wondering how I should get underneath the bar for these weights.)
power cleans
50x5
cleans
65x4
clean and jerk
65-1+2x2
75-1+2x2
80-1+2x2
85-1+2x2
90-1+1
95-1+1
(made all my clean and jerks with ease, form has really improved and racking is comfortable. I even got nice and low on all cleans)

[Arden Cogar Jr.]

good luck Justin!!!!

Leave it all on the platform.

All the best,
  Arden