Sergio's USP assault on Olympic Weightlifting Log

aefx2387

aefx2387

Member
Snag got me hooked on using assault, haha.

16 weeks out from the CT Open Olympic Weightlifting Championship on August 2nd. With no bodybuilding shows planned for the year I figured to give it a shot. The 2 lifts that will be performed are the snatch and clean & jerk, both from the floor.

Met with my coach today and basically went over technique and identified weakness that need to be worked on. I was compensating with my upper body at first but as the session progressed form kept improving which is a good sign.

I'm pumped up and ready to take on this new challenge. I checked out the results from the previous year and am aiming to get into the 63 - 69 kg class ( 138 - 151.8 lbs) Currently my weight is somewhere in the range of 161 - 163 with a body fat of 11.6%, haven't been watching my diet at all so i figure once i begin to track macros once again i'll be able to get into the class no problem. Going to focus on very short duration intervals <10 sec on off days to help bring down the weight.

Also, dropped all my supplements except for whey and bcaa's as of last week. Will be running the full USP line in the 12 weeks leading up to the meet. ADP will most definitely be used on the day of the meet.
 
borobulker said:
Wow! Best of luck with this buddy!!!
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Word homie!!

bLacKjAck. said:
Sounds awesome man!

Where are those two lifts at for you right now lb wise?
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Never performed the snatch before so unsure of that and never performed a full clean and jerk but my best hang clean was 175 for 5 reps way back in high school.
After speaking with my coach, in 3 weeks of just working on technique i should be able to add on 30 lbs over my current maxes. The goal is to crack top 3 and based on last year's results i'm looking at a snatch in the range of 80 - 100 kg and a clean & jerk of 95 - 130 kg.
 
4/21

Solid session today. We set up my training to 6 days a week, 3 days i'll be working on force absorption, 2 days of lower body training, and 1 day of predominantly upper body. Goal is to increase strength but no further hypertrophy in the upper body. Performed hang pulls, front squats, reverse db lunges, glute ham raises, reverse hypers, and side planks today. Hams and glutes were smoked after GHR's and reverse hypers. Pretty frustrated with how my hang pull sets went, I was having a difficult time initiating the movement at the hips but got in a few good reps for the most part.
 
4/22

Got in the gym on my own today and did my homework as my coach calls it. Movement prep, activation, wrist flexibility and range motion, absorption development, isometrics, and static holds. A lot of squat, lunge, push ups, pull ups, and planks all done with bodyweight. Homework is done 3 days a week.
 
4/23

Awesome workout today. Much improved from our first meeting. Did some vertical jumps, hang pulls, hang snatch, jump shrugs, step ups, ball knee crunches, and planks with a physio ball. Learned about correct form for step ups and it was pretty damn humbling trying to strictly use the hamstring and glutes while keeping the opposite leg locked out triple in extension. word
 
4/27

Great workout today. Coach said my form and technique have improved very much from last week while keeping great posture. All the movements felt much smoother today. Hang Pulls, Front Squats, Reverse Lunges, GHR, Reverse Hypers, and Side Planks. Side planks were definitely a lot easier from last week. Word
 
Word up Snag

Sorry for the lack of updates but school work has been kicking my arse these past 2 weeks, still hitting the gym 5-6 days a week and meeting with the coach twice a week. 3rd week into the lifts and he said form is 100x better and i'm starting to really drive the movement from the hips.
 
Classes finished, 3 finals to go next week, time to get logging

Sick workout today, focused on 4 movements but went hard at them. I love olympic lifting, theres this aggression factor that you just can't get with regular compound lifts. Taking a bar and f*cken heaving it with some leg drive is the greatest feeling ever.
Worked on hang snatch, hang pulls, Overhead squat, and snatch grip deads. WORD!
Sh*ts gonna get crazy once I throw X into the mix.
 
borobulker said:
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I think it would be awesome if this song played with every bottle of product x, lol.

Time to get logging now that class is done with. Still have 3 summer courses but the work load will be minimal.

Great workout today. Got at some heavier weight and began using straps on certain lifts to reinforce using the hips and posterior chain to get the bar moving. Did hang cleans, high pulls, rack deads, and glute-ham holds (15 seconds:11:) Hit a pr on high pulls with 195 x 4 and was pretty pumped about it. Word!

Weight was at 169 this morning, post memorial weekend bloat at its finest.
 
Getting over a small cold, workout started off slow but ended well. Hit some cg snatch, wg snatch (set a PR), wg high pulls w/ straps, and snatch w/ OHS. Did some foam rolling before starting up and man I was tight. Hit the hip flexors/quads, ITB/TFL band, thoracic spine, and the lats. Word
 
Started off the workout like **** but ended on a high note. My first few sets of close grip high pulls sucked, messed up my pec and shoulder on one of them. Something clicked for my last 4 sets and I was killen weight, I hit 195 for 3 last week and got 215 for 3 today, I just attacked it. Finished up with clean grip squats, reverse db lunges, GHR's, and ball planks. My core was shot after the ball planks.

New split is going to involve 2 heavy days, 2 technique days, and 1 upper body day. Thinking about throwing X into the mix now, may save it until I'm doing full cleans and snatch.
 
6/2 Technique Day

Hit the gym on my own tonight. Did some foam rolling, activation, and movement prep. After all that was done I hit hang cleans and jump shrugs. Wrist flexibility is getting there. Focus was on reinforcing good form so weights were nothing impressive.

Pec feels miles better than it did yesterday. We got a ton of samples of a product called Traumeel and I took an entire bag home with me. This stuff is awesome, chest felt great when i woke up. Hams and glutes were pretty shot but i applied traumeel twice today to the area and definitely noticed a decrease in soreness and pain. Definitely check it out.
 
Sub for your Olympic lifting program. Looks interesting, I've been doing them for a few months now, stil struggling with form on the snatch mainly.
 
I love the Oly lifting man. Find a good coach and watch your hammies, glutes and back blow the f up!!

6/8 Heavy Day 1

Awesome workout today, hit some heavier weights from last week and killed it. Dropped volume a bit today. Hit a couple new highs on movements.

High Pulls - 225x2
Front Squats w/ Clean Grip - 185x4
Reverse Lunges - 35x6
Glute Ham Raises - 3 sets
Planks - 60 second hold x 2
 
6/9 Technique/Active Recovery Day 2

Initial thoughts:
Noticed a drastic decrease in DOMS. Normally, i would have some serious soreness throughout my hams and glutes but when I woke up today, they felt great.

Noticing that I'm a bit more vascular than usual.

Foam Rolling, Activation, Movement Prep
Flat Footed Hang cleans - 24 total reps
Jump Shrugs - 20 total reps

Short and sweet workout to reinforce technique and get some blood flowing to the muscle.

6/10 - Off Day
 
6/17 - Heavy Day 1

Solid workout today, started incorporating hang cleans and changed things up volume wise. Interested to see how my strength progresses on these. Coach figured i probably have a body weight clean as of now which is pretty damn good for where I started at form wise.

Hang Cleans - 135x4 PR
Jump Shrugs - 5 sets
Bulgarian Split Squats - 3 sets
Pallof Press superset w/ Reverse Hypers - 3 sets
 
aefx2387 said:
6/17 - Heavy Day 1

Solid workout today, started incorporating hang cleans and changed things up volume wise. Interested to see how my strength progresses on these. Coach figured i probably have a body weight clean as of now which is pretty damn good for where I started at form wise.

Hang Cleans - 135x4 PR
Jump Shrugs - 5 sets
Bulgarian Split Squats - 3 sets
Pallof Press superset w/ Reverse Hypers - 3 sets
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Nice, I just started back on the hang cleans aswell in an effort to increase strength. Sometimes it helps breaking the lifts up if progress stalls, for me anyways ;)
 
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