Topic: Dob's training log...

[dobsolete]

To introduce myself: 25 yo, 90 kg. but I'm kind of chubby lately, MMA-related activities in my free time. I want to add strenght and explosion to enhance my wrestling, but however, I've always been a fan of the weightlifting concept. Today I met my future trainer - Mr. Zdravko Stoichkov who was huge as a bodybuilder as opposed to my expectations regarding the weighlifters. We exchanged a few jokes about this one and than he than wanted to show him the basic moves, which I've learned by myself . I will keep a blog in order to track my progress or to ask for advices when needed.

So - today:

CJ - warm up with 50, than 5x60, 5x70, 4x80
Snatch - warm up with 30 , than 5x40, 5x50, 3x60
Back squat - 5x5 @ 100


Also, a video of me, doing the moves couple of weeks ago. I know I had a lot of mistakes but I hope to use this one later for comparison   

clean snatch attempts

Cheers.

[Shaun Le Conte]

You definitely have a famous lifter for a coach

Good luck with training, did your coach suggest you do mainly the snatch, cj and squats?

Here's a photo of coach from Gwen Sisto's blog  http://gwenweightlifting.blogspot.com/

[dobsolete]

yes, the same. I got lucky here. However, in Bulgaria the situation in the Olympic weightlifting is very tough. A regular gym instructor gets 4,5 times more than a coach, once been a European gold medalist. It is a pity :(

This was not my first training. I'm starting from Monday. However, the coach wanted me to do several attempts of CJ and gradually to add some kilos to see my form. When he saw I'm doing the clean terrible because of the weight he told me to rest 5 min. and change to snatch. I did some series, tried to snatch 70 but failed so rested again and than - 5x5 squats - again only for observation of the body posture and the movement.

The best thing for me at this training session was that someone at last told me what is the best snatch grip for my height. Before that, I had always tried to catch the bar as far as I can :) the things comparatively changed when I narrowed the grip.

[dobsolete]

today - like the previous time.


snatch - warm up with 30 ; 4x4 @ 40 kg ; 180 sec. rest
cj - 4 @ 40 ; 4@50 kg ; 4x4 @ 60 kg ; 180 sec. rest
back squat - 4x4 @ 100, 110, 120, 125 kg ; 180 sec. rest again


I have a feeling that this is going to be my program for a long time ;)

[dobsolete]

I don't know whether I should post after every workout, lol. As I expected - the routine was the same as the previous one :) I have to clear the moves before moving on.

[Shaun Le Conte]

Just let us know periodically how you are doing, I'd like to read about the advice you are given and see how your technique changes over time

[dobsolete]

friday - a little change in the plan.

snatch 5x4, 40 kg, 180 sec. rest
cj - 4x4 60 kg, 180 sec.
front squat. I'm terrible with this one. I used to perform it with the arms crossed in front of the bar and I got some achievements. Something like 100 kg, 3 reps which is heavy for me. When I started to performe it for the clean movement I tried to hold the bar and front squat it. And I thought i was doing it fine. But Stoichkov told me that the way I'm performing it I hold to whole weight with hands only. And he was right. Currently, there is no flexibility in my wrists and elbows. That's why I was told to hold the bar with cross and middle finger and try to raise the elbows as much as possible. With this technique - front squat - 4x4 , 70 kg , 180 sec again

[dobsolete]

different numbers today

snatch - 1x3@ 40 , 2x3@ 45, 2X3 @ 50 kg  , rest 180 sec.
cj - 1x3 @ 60, 2x3@ 65 , 2x3 @ 70 kg, rest 180 sec.
front squat - due to my stiffness - 4x4 @ 70 kg, rest 180 sec.