Olympic Weightlifting Training Diary Week #1: Nothing But Hard Work Here

This training log diarises the journey of David Heppenstall, a Welsh Champion Olympic Weightlifer, as he attempts to qualify for the Glasgow 2014 Commonwealth Games. Read the introduction to this series here.

For the last couple of weeks, after my most recent comp, I have been self-programming under the watchful gaze of my coach, Ray Williams.

The first week of training finished yesterday and it truly kicked my arse.

MONDAY

Snatch from deficit – 5 x 2 @ 80%

Russian Dead Lift snatch grip – up to 1RM

Front Squats – up to max triple then drop 15kg

Front Squats – 5 x 4/5

Snatch

This exercise is all about getting the bar travelling faster up the shins during the first initial pull of the snatch lift.

By starting with my feet elevated on the platform, I have to concentrate on pulling the bar with more power in order to keep the bar in the same rhythm as my body during the lift.

I will make sure to video it soon and post next time I have this in my program.

Lifting 80% was very difficult as this was the first time I attempted this particular exercise.

I instead stayed at around 80kg – about 8kg less than intended – but it was worthwhile to make sure the form was spot on for each set.

Russian Dead Lift

The Russian Dead Lift with a wide snatch grip, which I did from a deficit start position (bar below feet/normal start position), is the best movement possible for both strengthening the lower back, hamstrings, calves, glutes, and developing a very strong first pull for the snatch.

Again I haven’t videoed this – but I will do so in good time.

I managed on the day a single at 215kg, which isn’t particularly heavy for me, but, with a weird grip/angle, it’ll need some adjustment to get better weight on the lift.

I dropped to 170kg for 4×4 because I wasn’t satisfied with my supposed 1RM.

Front Squats

Squats in general are perhaps the most important assistance movement for Olympic lifts because if you don’t have strong legs you don’t stand a chance at maintaining a strong weight increase progression in the main lifts.

For this, as stated, I went to a 3 rep max, which, on this particular day, was 147kg.

I dropped back to 135kg for 5×4 as my legs were nearly dead each set after the third rep.

Overall a solid session.

TUESDAY

Clean and Jerk Complex – 5 sets @ 75/80% (clean pull + clean + hang clean + jerk)

Deficit Clean – pulls up to 3RM

Power Clean + Power Press – 5 x 1 @ 75%

Back Squats – 6 x 3 @ 155/160kg

Clean and Jerk + Clean Pulls

Clean and Jerk Complex

The complex today was a clean pull (essentially a deadlift with an explosive shrug at the top in one movement) then a full squat clean, drop the bar then a hang clean and finish with a jerk.

I went up to 130kg with the complex which surprised me before dropping to 115 for 5 sets.

Again, as I explained earlier, with clean pulls it’s all about trying to bring the bar as high as possible up the body so there would be enough space to squat underneath and catch the bar.

With the deficit, and soreness from Monday, I managed to get a 215kg 3RM.

Again, not very heavy for me, but I feel it will improve when I change the program days around.

Power Clean & Power Press

The power clean/power jerk (press) was just to finish off and help loosen everything up before squats.

I managed a personal best at 115 for this particular combination, but this should go up as I do it more consistently in the cycle.

Squats

Back Squats felt great, a nice solid weight to work off for me as each last rep really takes some effort to complete each set.

For the last set I dropped the weight to 140kg and got out a set of 11 reps to finish off – ouch.

WEDNESDAY

Snatch Balance up to 1RM (Snatch grip power press)

Power Jerk up to 1RM

Push Press behind neck 5 x max reps @ 70%

Bench Press up to 1RM

Back Squats or Front Squats – 8 x 4 – Back Squats @140kg

Tough session today but a tonne of progress made.

Snatch Balance

Snatch Balance is easiest to picture as a very wide grip power jerk where all the emphasis is in literally maintaining balance and shoulder stability at the top of the movement.

So, when it comes to snatching the weight, you should feel more confident and stable at the bottom the lift.

I managed three PBs on this lift, starting with a set of 4 @110kg , 2 @115kg, and a single @120kg.

I will definitely have a video next time.

Power Jerks

Power Jerks were an abstract failure today after the snatch balances.

Managed to get to a double at 110kg, but I felt it was best to just move on as my balance was all over the place.

This was because with a power jerk, you do not move your feet to get your self under the bar, you merely shuffle sideways, which makes this more difficult as I have quite long arms.

Push Press

Push presses were quite easy 5 sets at 70kg ranging from 10-15 reps each set and 19 on the last set.

Bench Press

I also PB’d on bench press, which I have added purely for aesthetic reasons, since I do not have a comp coming up soon.

I should add bench pressing has shown to hamper elbow/shoulder flexibility which would have a drastic effect being able to rack the bar securely on the shoulders on a squat clean.

130kg, not bad considering I haven’t benched in 4 months.

Then squats and squats and squats and squats.

THURSDAY

Off for obvious reasons – became physically impossible to move anywhere with any grace or speed.

FRIDAY

Snatch Complex or Doubles

Front Squts

Clean and Jerk Complex or Doubles

Back Squats

Tough as hell but the end! (of week 1….)

Snatch

I went with doubles on this occasion. Each lift.

Snatch I did 5 x 2 at 80-90kg nowhere near my best but I’m still prefect technique at this early stage in my cycle.

Front Squats

Front Squats 135kg 5 x 3 with a set of 6 at the end to finish off the first half of today’s workout.

Clean and Jerk

Clean and Jerk 5 x 2 @ 80+%.

Form is not too brilliant in any of the lifts, however it was at the tail end of a heavy session thus far.

Back Squats

Back Squats 140kg 6 x 4  since my legs felt dead.

I did manage another PB on this weight with a final set of 12 before collapsing in a heap.

So that is it for week one.

Next time I promise to have a load more videos, and analysis of said videos, to help delve into the more technical aspects with greater clarity on each lift, as I continue down the rabbit hole to that 300kg total.