Road to Glasgow: Step 1 - Oceania WL Champs

[Danomyte]

Hi all,

Thought I could contribute to the forum by starting a training log.

I'm an Olympic lifter, been doing it for about 8 years with a bit of powerlifting and strongman on the side. My goal for this training phase is to increase my overall strength and decrease weaknesses to help my oly lifts.

My Personal Bests are:

Bodyweight - 135-140kg

Snatch - 150kg

C&J - 180kg

Front Squat - 210kg

Back Squat - 305kg - Raw

Bench - 160kg

Deadlift - 280kg

I've just come out of a big comp/peaking phase and have had a week off - time to get back into it now. This first 10-weeks of my build up will focus on volume and assistance exercises but still keeping the Oly lifts relatively heavy.

Here goes:

Day 1 of 5 - Week 1 of 10

Oly lifts

Snatch - 120x1x2, 125x1x2, 130x1x3

Jerk from Blocks - 140x1x2, 150x1x2, 160x1x3

Assistance

Box Front Squats - 120x10x4 - box set at 1/2 squat depth

Close Grip Bench - 50x10x4

Isolated Rows - 40x10x4

Recovery

Snatch Press - Barx5x5

(behind the neck press in snatch bottom position)

20mins stretch

Good train tonight. Need to learn to love the volume lol

Great reading what you guys are doing for training - keep it up all! :clap: :clap: :clap:

[Big john]

malo uso!...good to see your putting up a journal up here bro, looking forward to reading the progress of such a talented lifter :clap:

[Old Bull]

Good to see your log up Bro :clap:

Not a long rest after coming back from the Olympic Weightlifting Worlds in Paris Bro, good effort over there to Dan :clap: :clap: big stage that one the biggest.

Was it 214 or more Snatch from the Iranian lifter?

OB1

[Optimass]

Watching with interest mate - still in awe of your 305 squat. Was that recent?

[Danomyte]

malo uso!...good to see your putting up a journal up here bro, looking forward to reading the progress of such a talented lifter :clap:

Cheers bro. Hope all is good at your end.

Good to see your log up Bro :clap:

Not a long rest after coming back from the Olympic Weightlifting Worlds in Paris Bro, good effort over there to Dan :clap: :clap: big stage that one the biggest.

Was it 214 or more Snatch from the Iranian lifter?

OB1

Yeah, I can't keep away from the gym lol. Prolly pay for it later. Cheers bro, was an awesome experience and got to see a couple of world records broken live. That 214 snatch was unbelievably easy!!! I'm picking him for Gold in London, barring doping or injury.

Watching with interest mate - still in awe of your 305 squat. Was that recent?

Cheers bro. Thought I'd better contribute on this forum instead of lurking all the time lol. The 305 was done at the Pacific Games this year in September, about a week before I got squashed at the CBC comp lol

[train hard]

cool Danomyte look ford to seeing how you prep for a serious comp like this go hard bro!

[tinytraps]

The board will do well with your knowledge bro 8) Avi is awesome bro is that klokov??

[Danomyte]

cool Danomyte look ford to seeing how you prep for a serious comp like this go hard bro!

Cheers bro. Hope all is well at your end.

The board will do well with your knowledge bro 8) Avi is awesome bro is that klokov??

Malo uce. I was lucky enough to grab a pic with Klokov - he was partying up a storm at the closing function- super nice guy too. Say hi to the guys at MNAK.

D2/5 W1/10

Oly Lifts

Power Snatch - 80x3, 90x3, 100x3x3

Snatch Pulls - 120x3x5

Assistance

Hammy Curls - 80lbsx10, 110lbsx10x3

Klovkovs - 50x4-high pulls +1-hang snatch, 70x4+1x4

I'm sure there's a proper name for these, but I'll call them Klokovs for now

http://youtu.be/8NwqmXt3eg4

Recovery

Lying Supermans - BWx20x4

Stretch

Felt the effects of DOMs in the hammys from Mondays training. Good training today. Power Snatches felt easy. First time doing Klokovs, can definitely feel the benefits of the top pull getting worked during this exercise. Heavy-ish CJs tomorrow with heavy-ish front squats.

[tomsammce]

Hey Danny!

This is great! Enjoying reading and learning as I know nothing about thus kind of training and prep.

[Danomyte]

Hey Danny!

This is great! Enjoying reading and learning as I know nothing about thus kind of training and prep.

Cheers bro. Happy to try and contribute. Keep up the good training bro.

D3/5 W1/10

AM

Recovery

Snatch - 50x2x2, 70x2x3

Clean & Jerk - 70x2, 90x2, 110x1x3

Stretch

PM

Oly Lifts

Clean & Jerk - 70x2x2, 100x2x2, 120x1x2, 140x1x2, 160x1x3

Front Squat - 100x3, 140x3, 160x3, 170x3x3

Assistance

Isolated Rows - 40x10, 80x10x4

CG Bench - 60x10, 100x9,9,8,6, 60x10

Recovery

Good Morning - 70x10x4

Snatch Press - Barx5x3

Stretch

Good train today. Hammy were still sore from Mon and Tuesday - good to loosen up in the morning. Cleans felt good, jerks felt sluggish, front squats were tough. Nearly got pinned on the bench lol - need to keep on working on these.

[steak]

Looking strong D :clap:

[Creatine]

Nice! Just a couple questions if you don't mind...

How did you get into oly lifting? like do they have oly gyms or clubs in auckland or did you just start on your own?

Cheers

[Danomyte]

Cheers Damo.

Nice! Just a couple questions if you don't mind...

How did you get into oly lifting? like do they have oly gyms or clubs in auckland or did you just start on your own?

Cheers

Sweet. I started at a club in Auckland - Northsport (Millennium Institute Of Sport). But I'm currently training at Netfit (Penrose) - closer to home Here's a link to the NZ Weightlifting website, where you can look around and look up some contact numbers for clubs - http://www.ownz.org.nz/

D4/5 W1/10

AM

Oly Lifts

Power Snatch - 50x2x2, 70x2x2, 90x2, 110x1x3

Snatch Pulls - 140x2x3

Stretch

PM

Oly Lifts

Power Clean + Jerk - 70x2+1x2, 100x2+1x2, 120x2+1x2, 140x2+1x3

Clean Pulls - 160x2x3

Recovery

Klokovs - 70x4+1x4

Good light/power train today. Power Cleans and Jerks felt good. Will look to push the oly lifts tomorrow, hence the light session today.

[Danomyte]

D5/5 W1/10

AM

Recovery

Snatch - Barx2x3, 50x2x3, 70x2x3

C&J - 50x2, 70x2, 90x1, 110x1

PM

Oly Lifts

Snatch - Barx2x3, 50x2x2, 70x2, 90x1, 110x1, 120x1, 130x1, 135x1, 140x1, 145xmx2

C&J - 70x2, 90x1, 110x1, 130x1, 150x1, 165x1, 175xmiss jerk, 175xmiss clean

Front Squat - 130x3, 160x2, 180x1, 200x1x2

Assistance

Some tyre flips and sled pulls

Recovery

Stretch

Not a good session, but not a bad one either. Had close misses on 145 snatch and 175 clean & jerk. More to work on. Pretty banged up from this weeks training - sore quads, sore lower back, tight hammys. Overhead strength felt good though. I'm looking forward to 2-days rest and will then repeat the training next week.

[Danomyte]

D1/6 W2/10

AM

Oly Lifts

Snatch - 50x2x2, 70x2x2, 90x2, 100x2x2, 110x2x3

C&J - 70x2 cleans+1 jerkx2, 100x2+1x2, 120x2+1x2, 130x2+1x2

Stretch

PM

Oly Lifts

Snatch - 50x2x2, 70x2, 90x2, 110x1, 117x1, 122x1x2, 127x1x2, 132xm, 132x1x2

Jerk from Rack - 90x2, 110x2, 125x2, 145x1x2, 155x1x2, 165xm, 165x1x2

Assistance

Box Front Squats - 90x8, 125x8x4

CG Bench - 60x8, 100x8x2, 60x8x2

Isolated Rows - 40x8, 80x8x4

Recovery

Snatch Press - Barx5, 25x5x4

Stretch and Foam Roll

Shattered!!

[Danomyte]

D2/6 W2/10

AM

Oly Lifts

Snatch Pull + Snatch off blocks - 50x1+1x2, 70x1+1x2, 90x1+1, 110x1+1x2, 120x1+1x3

Clean Pull + C&J off blocks - 50x1+1, 90x1+1, 110x1+1, 120x1+1x2, 130x1+1x2, 140x1+1

(blocks set below the knee)

PM

Oly Lifts

Power Snatch - 50x3x2, 70x3x2, 85x3, 95x3, 105x3x2, 110x3

Snatch Pulls - 125x3x5

Power Clean + Front Squat + Jerk - 50x1+1+1. 90x1+1+1, 110x1+1+1, 120x1+2+1, 130x1+2+1, 140x1+2+1x3

Assistance

Leg Curls - 65lbsx8, 125x8x2, 65x8x2 - suppose to be 4 sets on 125

Back Extensions - 15x8 - suppose to be 4 sets

Recovery

Lying Superman - BWx20x3

Stretch

Probably the hardest day so far, due to soreness and fatigue. Hopefully, as I get through the weeks, my body will adapt and not be as sore. Happy to get through this day. Will look to have a lighter session tomorrow morning before heavy(ish) clean & jerks and front squats in the evening.

[Danomyte]

D3/6 W2/10

AM

Recovery

Snatch - Barx2x2, 50x2x3, 70x2x3

C&J - 50x2x2, 70x2, 100x1x3

Stretch

PM

Oly lifts

C&J - Barx2x2, 70x2x2, 100x2x2, 120x1, 135x1, 142x1x2, 152x1x2, 162x1, 170x miss jerk, 170x1

Assistance

Front Squat - 120x3, 150x2, 170x2, 190x2

Good Morning - 70x8x4

Log Press - 40x3, 60x3x2, 100x3

Recovery

Stretch

Felt heaps better today with the lighter sessions. Happy with tonights training. Front squats felt good. Will look to take the volume back up tomorrow.

[Big john]

Nice front squats Danny!

[Danomyte]

Nice front squats Danny!

Cheers bro!!!

D4/6 W2/10

AM

Oly Lifts

Snatch Pull + Snatch from Blocks - 50x1+1x2, 70x1+1x2, 90x1+1x2, 110x1+1x2, 120x1+1x3

Clean Pull + C&J from Blocks - 50x1+1, 90x1+1x2, 110x1+1, 120x1+1, 130x1+1x2, 140x1+1

Recovery

Military Press - 50x5x3

Stretch

PM

Oly Lifts

Power Clean + Jerk - 70x2+1x2, 90x2+1x2, 105x2+1x2, 125x2+1, 135x2+1, 145x2+1x2

Assistance

Clean Pulls - 170x3x5

Push Press - 70x3, 100x3, 120x3x5

Iso Rows - 40x8, 100x8x4

Recovery

Stretch

Good train today. Not as banged up as the last two days. Block work in the AM was great - felt sharp with good speed throughout the lifts. Happy with Push Presses in the PM. Still need to keep on working to increase the weights even more over the next 6-months.

[thatwaslight]

awesome stuff bro! :clap: very intrigued by how oly lifters train, can you tell me mate how often so you work really close to your 1rm? are the cycles of training similar to powerlifting?

[Danomyte]

awesome stuff bro! :clap: very intrigued by how oly lifters train, can you tell me mate how often so you work really close to your 1rm? are the cycles of training similar to powerlifting?

Cheers bro. I've trained under a few methods over the years and kind of follow a mash-up of training principles based on what I've learnt. At the moment I'm in a base building/volume stage of training (though the reps and sets are pitiful compared to bbing sets/reps lol), so I do alot of 3's in the assistance oly lifts (snatch off blocks, pulls, push presses etc) and multiple sets (3-5). However, I'm still pushing big single attempts in the classic lifts over 90% on Mon (Snatch) and Wednesday (CJ) with a 'max out' day on Sat.

Oly lifting cycles are a lot different to powerlifting cycles in that oly cycles can be:

- more intense - ie. lifts ranging from 90%-100% 3+ x a week

- more frequent - ie. 2 x heavy weeks + 1 x light week then repeat

I believe it is possible to train this way due to the big fact that oly lifting has no negative component to each lift, so the recovery can be alot faster. I compete in powerlifting aswell as oly lifting, and it takes me about a week to fully recover from a PL meet (I was a wreck after the CBC comp lol), where after an Oly meet on Sat I can be back to training heavy oly lifts on the following Monday.

Hope this helps - cheers again

D5/6 W2/10

AM

Oly Lifts

Snatch - Barx2x2, 50x2x2, 70x2x2, 90x1x2, 110x1

C&J - 50x2x2, 90x1x2, 110x1, 120x1, 130x1

Recovery

Side Bends + Gd Morning + BTN Press - Barx6+6+6x5

Foam Rolling

Stretch

Good session this morning. A bit of a loosener for heavy training tomorrow. Training has been tough this week, but I feel alot better today than I did at this time last week lol. Will look to do a little bit more than I ended up with last week, maybe 142-145 snatch and 175-180 cj - this will be my little test run before the final club comp next Sat.

[Danomyte]

D6/6 W2/10

Oly Lifts

Snatch - Bar x lots, 50x2x2, 70x2x2, 90x1

1st wave - 110x1, 120x1, 130x1, 135x1, 140 x miss - missed in front :evil:

2nd wave - 110x1, 120x1, 130x1, 135x1, 140 x miss - cut the pull short :evil:

3rd wave - 110x1, 120x1, 130x1, 135x1, 140x1 - should've got it the first time :evil:

20min break

Clean & Jerk - 50x2, 90x1x2, 110x1

1st wave - 130x1, 150x1, 165x1, 170x1, 175x1

2nd wave - 130x1, 150x1, 165x1, 175x1, 180 x miss clean x 2 -grrrr next time

20min break

Front Squat - 130x2, 150x1, 170x1, 190x1, 200x1x3

Recovery

Snatch - Bar x 3 x 5

Stretch

Good tough training today, especially at the end of 2 heavy weeks. Snatches were not as good as I wanted, cleans were really good, jerks were a bit iffy. Still need to keep on working hard to get my lifts up. Will take a light week next week leading into the OWA Christmas comp - light in volume but not in intensity.

Happy training everyone

[Danomyte]

D1/5 W3/10

PM

Oly Lifts

Snatch - Barx3x3, 50x2, 70x2, 90x2, 110x1, 120x1, 130x1, 132x1, 134x1

Snatch Pulls - 140x2, 145x2x2, 150x2

C&J off Low Blocks - 50x1x2, 90x1, 110x1, 130x1, 150x1x2, 165x1 (PB)

Assistance

Front Squat - 130x3, 150x3, 165x3, 180x3

CG Bench - 60x6, 100x6x4

Isolated Rows - 40x6, 120x6x4

Recovery

Klokovs - 50x3+1x2. 90x2+1x3

Snatch Press - Barx5x2

Stretch

Really good train today. Snatches and Snatch Pulls felt fast and sharp. Happy with the CJs off blocks - 165 is a PB. Feeling good with the reduced volume this week. Looking forward to the rest of the week leading into Saturdays comp.

[steak]

looking strong bro! 165 :clap:

[Danomyte]

looking strong bro! 165 :clap:

Many thanks strong sir :clap:

D2/5 W3/10

PM

Oly Lifts

Power Snatch - Barx2x3, 50x2x2, 70x2, 90x2, 110x2x3

Power Clean + Front Squat + Jerk - 50x1+1+1x2, 90x1+1+1x2, 110x1+1+1x2, 130x1+1+1, 140x1+1+1, 150x1+1+1

Assistance

Good Morning - 50x5, 90x5, 110x5x4

Recovery

Military Press - 50x5x5

Stretch

Pretty sore today, so took a bit longer to get moving. Felt good after I got into the session. Speed felt good. Power Clean complex felt good too - need to get this up around 170+. More work to do