I decided to get back to Olympic lifting after a long break of three and a half years. The goal I set for my comeback is to hit 90kg Power Clean and Push Jerk in 10 weeks after the restart. Weightlifting is not my primary focus anymore, and I plan to train only about once a week. I will be logging in each of these sessions in this blog.
I shall be doing only compound lifts, all aimed at improving my power clean and jerk. Like I did during my lifting days, I'm ignoring all chest and biceps workouts. The routine I chose for the month is:
Power cleans, military presses/push presses, and front squats (complex)
Back squats
Upright barbell rows and Good mornings (super sets)
Bar dips and Bent over barbell rows (super sets)
P.Cleans+M.Press- 30kg x (5,5) - 2 sets
P.Cleans+P.Press - 50kg x (3,3) - 2 sets
Hang cleans were much easier than cleans from the ground. My grip started to give out at 50kg. Hook-grip felt too strange to use today. The gym doesn't allow using chalk, so that sucks. I also have a minor pain from playing badminton last week, and this made the cleans quite uncomfortable, especially the resting part- my flexibility is totally gone now, need to work on that.
Back squats- 70kg x 5 - 3 sets
The old injury in my left knee seems to have resurfaced in the first few reps. It disappeared when I got up in one particular way though, I don't know what this means to my form. The weight did feel a bit heavy, but I could still squat with some good speed. The balance was a bit off though.
I tried to do some pull-ups. Did a set of 5 and then a set of 3, my wrist completely gave out in the last rep, felt like I'd fall to the floor.
Upright barbell rows, Good mornings: 20kg x 8, 20kg x 8 for 3 sets
No issues here.
Bar-dips, Bent over barbell rows: 5, 40kg x 5 for 3 sets
Went for 8 reps in the first set of bar-dips, that was a bad idea. Barbell rows were peaceful though.
And that was the end. I didn't stretch after the training. Tomorrow should be fun.
P.Cleans+M.Press+S.Jerk+F.Squat: 30 x (3,3,2,3) - 3 sets
P.Cleans+P.Press +S.Jerk+F.Squat: 40 x (3,3,1,3) - 2 sets
50 x (3,3,0,0) - 2 sets
My right wrist was still uncomfortable. The front squats were no fun either, my left rhomboid was especially under stress (old injury resurfacing?). The knee didn't hurt, but I could feel some pain in the my glutes. Thought I should call it a day after the first set of 50; didn't want to waste the warm-up, so went through with the rest of the workout. Avoided the split jerks because I started worrying about hitting my chin; my wrists and my balance weren't ready for the jerks either. All in good time.
Clean pulls: 75kg x 2
Got some decent height in the first two. Attempted a third, grip gave out during the first pull. I have to figure out something for the grip. My arms seem to be pretty weak right now, but no-chalk and the worn-out threads on the bar aren't helping either. It could be a good thing though since I don't seem to have to worry about calluses. Maybe do all the cleans with wraps, and do some deadlifts to build grip strength?
Back squats: 70 x 3 - 2 sets
80 x 3 - 2 sets
Started with 70kg straight away. Felt pretty light today, I could even focus on getting some speed on the way up. 100kg should be fine for next week.
Bar dips + Bent over barbell rows: 5 + 40 x 5 - 3 sets
Pretty peaceful, especially the bar dips. After the first set of 8 yesterday, later sets were hard. Not today.
Good mornings + Upright barbell rows: 20 x (5,5) - 2 sets
30 x (5,5) - 2 sets
Good mornings were fine, I'm not aiming to go heavy on them anyway. Upright rows weren't bad either, but felt a bit awkward at the end with the wrist. I can never get a proper grip for these ones.
Did a little bit of stretching towards the end. Over all, it was a good workout, although there were a few times I thought I should just call it a day.
I shall be doing only compound lifts, all aimed at improving my power clean and jerk. Like I did during my lifting days, I'm ignoring all chest and biceps workouts. The routine I chose for the month is:
Power cleans, military presses/push presses, and front squats (complex)
Back squats
Upright barbell rows and Good mornings (super sets)
Bar dips and Bent over barbell rows (super sets)
August 31
First day back in the gym. I decided to not go for a conventional warm-up. I started with the 20kg barbell and did lots of deadlifts, arm-cleans, military presses, and front squats. Then I moved on to some snatch squats- these were scary, my balance was totally off and even the 20kg barbell felt a bit heavy. I started the actual routine. I'm only recording the max sets.P.Cleans+M.Press- 30kg x (5,5) - 2 sets
P.Cleans+P.Press - 50kg x (3,3) - 2 sets
Hang cleans were much easier than cleans from the ground. My grip started to give out at 50kg. Hook-grip felt too strange to use today. The gym doesn't allow using chalk, so that sucks. I also have a minor pain from playing badminton last week, and this made the cleans quite uncomfortable, especially the resting part- my flexibility is totally gone now, need to work on that.
Back squats- 70kg x 5 - 3 sets
The old injury in my left knee seems to have resurfaced in the first few reps. It disappeared when I got up in one particular way though, I don't know what this means to my form. The weight did feel a bit heavy, but I could still squat with some good speed. The balance was a bit off though.
I tried to do some pull-ups. Did a set of 5 and then a set of 3, my wrist completely gave out in the last rep, felt like I'd fall to the floor.
Upright barbell rows, Good mornings: 20kg x 8, 20kg x 8 for 3 sets
No issues here.
Bar-dips, Bent over barbell rows: 5, 40kg x 5 for 3 sets
Went for 8 reps in the first set of bar-dips, that was a bad idea. Barbell rows were peaceful though.
And that was the end. I didn't stretch after the training. Tomorrow should be fun.
September 1
I was bored at work today, and my muscles were sore from yesterday, so decided to get a workout today too. Started without a conventional warm-up, with some cleans, squats, presses, and split jerks with 20kg for a couple of sets. I decided to add split jerks into the mix so I'd be ready if I decide to do some classical CnJ- started some sitting cleans too.P.Cleans+M.Press+S.Jerk+F.Squat: 30 x (3,3,2,3) - 3 sets
P.Cleans+P.Press +S.Jerk+F.Squat: 40 x (3,3,1,3) - 2 sets
50 x (3,3,0,0) - 2 sets
My right wrist was still uncomfortable. The front squats were no fun either, my left rhomboid was especially under stress (old injury resurfacing?). The knee didn't hurt, but I could feel some pain in the my glutes. Thought I should call it a day after the first set of 50; didn't want to waste the warm-up, so went through with the rest of the workout. Avoided the split jerks because I started worrying about hitting my chin; my wrists and my balance weren't ready for the jerks either. All in good time.
P.Cleans+P.Jerk+F.Squat: 60 x (1,2,2) - 2 sets
Clean pulls: 75kg x 2
Got some decent height in the first two. Attempted a third, grip gave out during the first pull. I have to figure out something for the grip. My arms seem to be pretty weak right now, but no-chalk and the worn-out threads on the bar aren't helping either. It could be a good thing though since I don't seem to have to worry about calluses. Maybe do all the cleans with wraps, and do some deadlifts to build grip strength?
Back squats: 70 x 3 - 2 sets
80 x 3 - 2 sets
Started with 70kg straight away. Felt pretty light today, I could even focus on getting some speed on the way up. 100kg should be fine for next week.
Bar dips + Bent over barbell rows: 5 + 40 x 5 - 3 sets
Pretty peaceful, especially the bar dips. After the first set of 8 yesterday, later sets were hard. Not today.
Good mornings + Upright barbell rows: 20 x (5,5) - 2 sets
30 x (5,5) - 2 sets
Good mornings were fine, I'm not aiming to go heavy on them anyway. Upright rows weren't bad either, but felt a bit awkward at the end with the wrist. I can never get a proper grip for these ones.
Did a little bit of stretching towards the end. Over all, it was a good workout, although there were a few times I thought I should just call it a day.
September 15
I was playing everyday since my last training sessions, so couldn't go to the gym. Good thing is, I'm getting used to training/playing everyday without burning out (today was my 19th day without a break). Bad thing is, I'm not allowing my wrist to heal. There were a few days when I only played with my left hand, I'm using less wrist power in Badminton, and am using crepe bandage whenever I play/train, but I still haven't rested it properly.
Anyway, despite the non-stop activity, I could progress with the lifts today. As usual, the warm-up was just two complex sets with the empty barbell- 10 first pulls, 10 arm cleans, 10 military presses, 5 split jerks, and 10 front squats. Today I rested the bar on just three fingers in the rack position, took away some strain from the wrists. Then the sets went
P.Clean + M.Press + F. Squat: 30x(3,3,3) - 2 sets
P.Clean + P.Press + F.Squat: 40x(3,3,3) , 50 x (3,3,3)
P.Clean + P.Jerk: 60 x (1,2) - 3 sets
P.Clean: 65x2rx2s, 70x1rx2s
P.Jerk: 60x2rx2s, 70x2reps
Wanted to do a second set with 70kg for push jerk, but I was a bit scared about the wrist.
Clean pulls (with straps): 70x3reps, 80x3repsx2sets
Deadlifts: 100x2r
The plan was to use deadlifts to improve grip strength with 2 sets of 5 reps each at 100kg. Grip started to give out in the third rep, so dismissed. Clean pulls with the straps felt good, although I was slacking off quite a bit in the second pull. I got the jump and the bar reached my chest, but it was way too slow for 80kg. I can't imagine power-cleaning 90kg with that sorta pull.
B. Squats: 70x3rx2s, 80x2r, 90x2r, 100x3rx2s
The 100kg reps were quite slow. It didn't feel like I wouldn't make it, but they were slow enough to feel crappy about. I should have gone for some drop sets to get train for some speed.
Next was supposed to be two super-sets: Bar Dips+ Bent BB rows, and Good Mornings + Upright rows. Again, was scared for the wrist to do the bar dips, and I never felt comfortable with upright rows, so I ditched the two and went for
Good Mornings + Bent BB Rows: (40x5r+ 50x5r)x3s
I finished with a bit of stretching. The glutes felt a bit uncomfortable during the heavier power cleans, but it went away. It felt good to stretch the glutes and the hamstrings. But when I stretched my calves, I found that I didn't work them AT ALL. I always knew my calves were pretty weak, but I never realized I worked them so little in the gym.
To summarize, gotta do- something about the grip strength, drop sets with squats, loads of clean pulls focusing on the second pull speed, and work the calves.
September 23
Today was again a decent session with some progression. I'm not playing any badminton for the next 10 days, and volleyball doesn't seem to strain my wrist so much. I decided to not do anything that stresses the wrist and let it heal in the meantime, so had to change my routine quite a bit. The warm up was as usual, but with no arm cleans and front squats, 10 first pulls, 10 military presses (without loading the wrist in shear), and 10 back squats with the empty bar.
Clean pulls: 70kgx3r, 80kgx3r, 90kgx2rx5s, 70kgx3rx3s
Lots of clean pulls. I did 80kg and 90kg with straps. That didn't stop the calluses. The lighter pulls felt weird, I kept losing balance until I completely slowed down the first pull and used mostly an arm-pull for the second. 80kg was okay, 90 only reached the lower chest, a half-clean seems possible in the next few weeks. Did some drop sets to feel better about the pulls.
Back squats: 60kgx5, 70kgx3, 80kgx2, 90kgx2, 100kgx2, 110kgx2rx3s, 60kgx5rx3s
The weights still feel quite heavy, but had some decent speed with 100kg, and 110kg wasn't uncomfortable either except for the heavy feel. Knees don't hurt anymore, but they do feel a little bit uncomfy at the bottom with the crackling. The drop sets again to feel good about the lifts.
Pull-ups: 4rx4s
Threw these in since I wasn't doing a lot today. The first three reps were until the eyes/nose, fourth was bad in all four sets, probably got only the hair or forehead to the bar's level.
Good mornings: 50kgx5rx3s
I keep thinking this was a bad idea, going too heavy too soon. But training just once a week, I should get some heavy good mornings in. The lower back's going to hurt tomorrow.
Bent Barbell rows: 40kgx5, 50kgx5, 60kgx5rx3s
Not bad. I'm not really sure if these are going to be of any use, but with my pull-ups being as weak as they are, and my general dislike for the lat pull-downs, I have to sneak some of these into the workout.
Single-legged calf-raises (no weights)- (10+10)x3s
Did a few of these just so my calves could get at least a bit of a workout. Super-setted these with B.B.B.Rows.
I really wanted to sneak in some workout for the forearms and triceps, but couldn't think of anything that doesn't strain the wrist. Did a bit of stretching in the end. All's fine, except the lower back's complaining a bit. I'll probably have to stick to the same routine next week too.
September 28
I was a bit skeptical about today since I haven't rested since my last session (played volleyball for the last 4 days). It turned out okay, with the marginal progress I've been making. I stuck to last week's routine to rest my wrist. The first callus of the season ripped open tonight, I should have prepared for this.
Warm up was as usual- empty bar for 10 each of first pulls, arm cleans, presses, and back squats. Didn't do a second set.
Clean pulls: 40x5rx2s, 55x5, 70x3, 80x3, 90x2rx5s, 70x3rx2s
The lighter weights didn't feel all that good today. I got the height but it just didn't feel right. Got 80 to upper chest, high enough for a decent clean. 90s were to lower chest. Used straps for 80 and 90. The callus ripped in the second drop set of 70. Stupid.
Back Squats: 70x3, 80x3, 90x2, 100x2, 110x2, 115x2rx3s, 70x5rx2s
Again, the weight felt quite heavy. The knees were crackling quite a bit, but didn't hurt. The 115 doubles were alright, finished without issues. Still, it felt REALLY heavy, heavy enough I started to wonder if I should give up half way through. Strange how this works- if I hadn't know about my lifts from 4 years ago, I probably would have given up, or not attempted in the first place.
Pullups: 4r x 3s
First 3 reps in all sets were better than last time. Fourth is still a bit of a pain, could only rise till the forehead.
Good mornings: 55x5rx3s
No issues here. I wonder if I should keep loading these up till 70 or settle down at 60 or something.
B.B.B.Rows: 55x5, 70x5x2, 70x3
Was probably being over ambitious with the 70. Last week was 60, and today's 55 was easy peasy. First 3 reps with 70 were alright, but I kept thinking I was using my lower back in the last 2 reps. The ripped callus was an excuse for stopping at 3 in the last.
Single-legged calf-raises: (10,10)x7
Kept doing these between sets of the last 3 exercises. The last couple reps of the last couple sets weren't good. At least I'm doing something with the calves.
Summary
That's the end of the month. I'm satisfied with the progress. However, training in this gym, I can't help but feel inferior. Back in insti, I was one of the strongest guys around. During my previous session here, some guy was squatting 160kg for 5 reps. They were powerlifting squats, but still. A couple weeks ago, I saw this other guy bench 140 for reps. Clearly, my ego isn't getting the boost that it did back at IITM. With all the work I have to do in the next couple months, and all the volleyball and badminton, I'm not sure if I can actually join the uni's WL club. I'm seriously reconsidering the goal I set for myself.
For now, I'll wait and see how it goes. It does feel good to be back in the gym- the calluses are a pain, but I just need to not be stupid about caring for my hands. In any case, I'm avoiding this guilt I used to have for throwing away the years of training. I'll think of this as preparing for the time when I wouldn't have access to a sports hall and all I could do was hit the gym for exercise.
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