Michael

So this is my new journal. For many of you who didn't know, over the past few months I have developed a big interest for olympic style weightlifting. In my opinion, weightlifting is the most functional way of getting stronger and faster. My goals are to reach as far as I can in weightlifting and basically just have fun doing what I like.

Next week I'm gonna start on a 12 week program, where I will include some of the most basic weightlifting exercises. My short term goals are to develop enough flexibility and strength to start doing the snatch and the clean and jerk and to fully recover from my back injury. Wish me luck!

Michael

Saturday 3rd January
Week 0 Day 0: Clean pull workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings
Arm swings
Hip circles
Wrist stretches

Clean pull
Warmup sets:
20kg/44lbs x 5

Work sets:
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3

Spinal decompression
Hanging on the bar for 60 seconds

Hypers
BW (79kg/174lbs) x 8
BW x 8
BW x 8

Static stretching
Quads
Hams
Hips
Shoulders
Arms


Comments
I wasn't supposed to start training until next tuesday, but my dad was going to the gym and asked me to join and I was like what the hell, why not? Turned out to be a great workout, I tried my new weightlifting shoes and they feel very stable! My back is also feeling alright, hopefully it won't be bothering me when I start lifting heavy. Still gotta work on my form first...

Malley

Clean pull? You mean power clean? Or hang Clean?

And cleaning is a power movement not necessarily a strength movement.

Michael

This is a clean pull, combines both power and strength

j1r!!!

Good luck Michael. I wish you the best on your workouts.

Malley

Basically teaches you the bottom half of a power clean....

Michael

Yup

Big Guns

Good for you!!
You will learn quite a bit about yourself on this journey. And you will build a great foundation as well. Good luck!!!!

1quick1

absolutely. subbed.

Michael

Thanks a lot guys!

XiL3

Looks like an awesome workout man, can't wait to see you bring those heavy weights from the ground and over your head.

That dude is strong

j1r!!!

Ditto.

Michael

[QUOTE=Michael;67549]Tuesday 6th January
Week 1 Day 1: Front squat workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings
Arm swings
Hip circles
Wrist stretches

Front Squat
Warmup sets:
20kg/44lbs x 5

Work sets:
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3
25kg/55lbs x 3

Spinal decompression
Hanging on the bar for 60 seconds

Hypers
BW x 8
BW x 8
BW x 8

Static stretching
Quads
Hams
Hips
Shoulders
Arms


Comments
Pretty good workout, but for some reason, I start to lose my lower back arch at the bottom. It's probably a flexibility issue, so I gotta work on that before increasing the weights! Squatting felt great, my shoes are stable and my rack position (bar on shoulders) is great. But it looks like my hips and ankles are not flexible enough... yet.

XiL3

I think it's good that you're doing high volume and working on form.