One does not simply bicep curl into Mordor

shifty_uk

shifty_uk

shifty_uk

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Joined
27 Sep 2004
Posts
13,453
Location
Glasgow
About time I started a training log - more for self-motivation than anything else.

Been training BB style, muscle group splits in the mid rep ranges for just under 5 years. Due to illness and fighting to keep the weight on, it sparked boredom in my routines and an interest in strength and competitive lifting. We all need to change it up a little and I'm finding more passion and desire to lift heavier and be stronger with more mobility. With a small desire to eventually compete in weightlifting. Regardless, I love the gym, the competitive nature and I couldn't live without it.

So.....

The Stats:

Age: 24
Weight: 78kg
Height: Just under 5'10

Deadlift - 170kg 1RM
Front Squat - 120kg
Bench - 130kg 1RM
I'll add to this

insta_grab.jpg

(Only 'recent' selfie I have, I was 75kg when I took it)

I've never had a routine in all my days - perhaps that's where I've gone wrong! I go into the gym and do what needs doing and I like the flexibility given equipment availability etc.

These days, since I ditched the typical bodybuilding splits I've done for years - an average, high set, low rep strength day looks like:

Day 1:
Mixed grip deadlift
Snatch grip deadlift
Assistance: BB Rows/Kick-backs

Day 2:
Front Squat
Back Squat
Assistance: Leg press/Leg Extensions

Day 3:
Shoulder press
Jerks
Power Cleans
Assistance: Power shrugs

Day 4(doesn't happen very often with work):
Flat Bench
Incline Bench
Clean and Jerks
Snatches - or, trying to!

This obviously needs work and I'm definitely open to a grilling about it and some feedback :)

I think my routine will change when I get the technique sorted on the olympic lifts. Right now, I'm not confident enough with them so instead, I work on the strength and exercises that'll eventually help these lifts.

I should also mention, I'm getting some coaching on the olympic lifts and mobility etc - which is separate to my routines listed.
 
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Looks good, you already look in pretty good shape (no homer) Just one question though when you say height under 5'10 do you mean just under or are we supposed to guess any height under that point?
 
Thats the second manlet I've seen on here today!

When you say compete in weightlifting, do you mean olympic lifting? If so, why are your olympic lifts on the day that you don't do very often?
 
Also, what are you doing the Olympic lifts for (i.e. to be an Olympic lifter? Or just for the powah! increases/lolz)?

The reason I ask is it will impact upon what you're training for and how. If you want to be a weightlifter, there are effectively very few assistance exercises for snatch/CnJ: the best lifters basically just do those exercises all day, with back/front squatting to support the respective lifts.

First/second pulls make people strong, but they don't actually have much bearing on the actual lifts because people use different techniques for them versus the actual lift.
 
Suarez7 said:
Looks good, you already look in pretty good shape (no homer) Just one question though when you say height under 5'10 do you mean just under or are we supposed to guess any height under that point?
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I meant just under, I shall correct that :p

mrthingyx said:
Also, what are you doing the Olympic lifts for (i.e. to be an Olympic lifter? Or just for the powah! increases/lolz)?

The reason I ask is it will impact upon what you're training for and how. If you want to be a weightlifter, there are effectively very few assistance exercises for snatch/CnJ: the best lifters basically just do those exercises all day, with back/front squatting to support the respective lifts.

First/second pulls make people strong, but they don't actually have much bearing on the actual lifts because people use different techniques for them versus the actual lift.
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I'd like to eventually compete but in terms of training, I'd like to get coaching and my form corrected first(currently in the process of doing so) before pursuing and really pushing the weight on the lifts. I know it'll take years of practice in which time I fear I'd miss doing all the strength/mass lifts.

Also, weight wise, I'd like to hit at least 85kg.

If I could compare what I what to anyone, I'd say Klokov for size, strength and ability with the lifts - he might not have the technique of other lifters but he has the strength.
 
Sure thing. However, doing Olympic lifts will make you plenty strong across the board.

The power/time nature of Olympic lifting means that to do it, you have to be damn strong. However, to do it well, you need to back that strength up with - and even exceed - technique.

So, going from Olympic lifting to powerlifting is actually a relatively easy transition in the grand scheme of things. Going the other way is not, so much.

Either way, I would not suggest junking your entire routine on the basis of Olympic lifting yet, because it's not easy: it's a massive, massive, massive PITA that gets even more massively frustrating each time you hit the gym... And that might not be something you want to do or stick to long term.

However, whilst squatting 150kg for the first time was fun, it was nothing like snatching 80kg for the first time. ;) :D
 
mrthingyx said:
So, going from Olympic lifting to powerlifting is actually a relatively easy transition in the grand scheme of things. Going the other way is not, so much.
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You son of a... but yes, totally this. So much technique and flexibility required to become good at oly lifting.
 
mrthingyx said:
However, whilst squatting 150kg for the first time was fun, it was nothing like snatching 80kg for the first time. ;) :D
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/Jealous.

But yeah, you're totally right. That's why I'm not dedicating my entire gym time to the lifts right now, until I can figure out if it is indeed the road I want to go down. Like I said, I'd miss all the strength exercises, I couldn't dedicate my entire routine to essentially two lifts.
 
shifty_uk said:
/Jealous.

But yeah, you're totally right. That's why I'm not dedicating my entire gym time to the lifts right now, until I can figure out if it is indeed the road I want to go down. Like I said, I'd miss all the strength exercises, I couldn't dedicate my entire routine to essentially two lifts.
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Trust me: it becomes pretty life-consuming after a short period of time if you catch the bug.
 
So, first coaching session last week - going well so far in the sense that its uncovered quite a few niggles in my mobility. Particularly issues with my knees and shoulders. Knee mobility is even having an impact on my deadlift. Overall, my mobility is fairly poor in the grand scheme. All these niggles will need to be sorted before any progression is made. So, additional mobility training and physio this week, also. I'm being treated exactly the same as a UK Sport athlete.

Good session last night, I feel a difference already after following my tailored daily drill sheets religiously.

Deadlift:
5 sets peaking at 175 - PB - Could've went for 180 but left some in the tank.

Snatch grip DD:
3 sets peaking at 160 - PB

Pull ups:
5 sets of 12

Front squats:
4 sets peaking at 110.
 
First soft tissue treatment tonight and wow, I've never felt muscular pain like it! I've heard a couple of athletes say its hellish and it really is that bad.

The issues with my knees are definitely a major focus going forward. It's having an effect on everything I'm doing with my lower body.

The Craig said:
Where you get coaching? In Glasgow? And which gym you at?
(and how much if you don't mind me asking =o)
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Family rates :p I'm fortunate enough to be related to someone who trains and treats athletes including olympic medalists. He doesn't specifically focus on O lifts but has experience teaching them and from a mobility point of view, he's absolutely the number one person for me to speak to.

For O lifts, I'm really not sure about coaches or gyms. I had a brief gander and the only gym I came across was some cross fit place with terrible opening hours. The Scottish olympic lifting site is awful for information aswell. If you find any in your travels, let me know!

I just go to a local council gym which has everything I need for £40pm. There's no savvy folk, advice from trainers or lifting platforms but its home!

What about yourself?
 
shifty_uk said:
First soft tissue treatment tonight and wow, I've never felt muscular pain like it! I've heard a couple of athletes say its hellish and it really is that bad.

The issues with my knees are definitely a major focus going forward. It's having an effect on everything I'm doing with my lower body.



Family rates :p I'm fortunate enough to be related to someone who trains and treats athletes including olympic medalists. He doesn't specifically focus on O lifts but has experience teaching them and from a mobility point of view, he's absolutely the number one person for me to speak to.

For O lifts, I'm really not sure about coaches or gyms. I had a brief gander and the only gym I came across was some cross fit place with terrible opening hours. The Scottish olympic lifting site is awful for information aswell. If you find any in your travels, let me know!

I just go to a local council gym which has everything I need for £40pm. There's no savvy folk, advice from trainers or lifting platforms but its home!

What about yourself?
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Glasgow Uni gym, it can get mega busy but loads of free weights and barbells, couple lofting platforms too. If you want to see it for a session you can fire me a message (costs 4quid).

Need to work on my Olympic lifting technique =p
 
The Craig said:
Glasgow Uni gym, it can get mega busy but loads of free weights and barbells, couple lofting platforms too. If you want to see it for a session you can fire me a message (costs 4quid).

Need to work on my Olympic lifting technique =p
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Hmmm, just a bit too far for me to travel unfortunately. Wouldn't mind if it was just up the motorway but I'd have to go through the west end no doubt? :p


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Just hit 80kg clean and jerk. Absolutely delighted considering I haven't really practised them with any weight so far. I failed 90 because I couldn't get low enough on the catch but the force going through my hips is night and day. I done 7 sets at 80 with relative ease - just got to work on my squat/catch.

Still working on shoulder mobility to progress onto the snatch - not confident enough yet to put anything above my head.
 
Terrible session tonight after having last week off on holiday.

I feel like the weights on my deadlift have been consistently progressing the past few weeks. Tonight I struggled to lift 170kg...got there in the end but it was a struggle, must've took me about 10 seconds to lock out.

I peaked at 130kg stiff leg snatch grip aswell - which is awful considering the weights I was hitting a couple of weeks ago. No idea what's happened?

Could've been a lack of meals on holiday last week or lack of sleep, who knows! Anyone else feel their progress dips like that?
 
I get on a flight to Chicago and all lifting hell breaks loose! :)

Nice clean and jerk, btw. :cool:

Sleep and food in large amounts if you're Olympic lifting (or any big lifting, tbh) particularly close to maximum as your central nervous system gets fried due to the enormous activation required... It needs sleep to reset, so get lots! Particularly if , too. :)
 
Thanks man!

Looking to invest in a pair of adipower lifting shoes, noticed you wear a pair of Adidas in your lifting videos - how did you find the sizing? Would I be right in thinking I'd need to aim half a size smaller than my usual size? :)
 
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