Hey there, like I mentioned a few days ago, I was inspired by the Singles Scene article a few weeks ago and decided this past week to start training in a similar manner for the strength and Olympic lifts. Since it's only been this past week, I'll squeeze in all the workouts I've done on this post.

My template for now is to enhance the strength of the quick lifts and the pressing and squatting strength lifts. Four days are what I'm planning although I'd like to find a reasonable way to squeeze it to three days. The two quick lifts I'm enhancing are the snatch and the clean & jerk. The strength lifts are the push press and the BTN push press. The squat lifts are front, OH and back squat. Based on my trial run this week, I'm only going to focus on one of the two quick lifts per day, so Snatch on Day1 and Clean & Jerk on Day 2. I still feel like I need consistent practice with the quick lifts, so I'll actually be doing both on the same day, but only one will get strength focus. The other quick lift on that same day will just get practice up to the highest weight I can get without missing a lift. I didn't do it this week, but I will attempt to focus on a strength lift after the quick lifts. My idea for next week is to get the Front squat & pullups on Day 1, Push Press/BTN Push Press & Pullups on Day 2, and OH Squat/Snatch Balance and Back Squat on Day 4. The strength lifts in this case are considered assistance as the snatch and clean & jerk are the overall focus here, and their order, and choice, of exercises may change.

Here's the template for next week in an easier to read manner

Day 1
Snatch (strength)
Clean & Jerk (practice)
Front Squat
Pullups

Day 2
Snatch (practice)
Clean & Jerk (strength)
Push Press/BTN Push Press (The BTN will be using the same grip width as my snatch for now)
Pullups

Day 3 ** (this day I'll consider optional as it's an experiment to see if increasing the power versions of the Olympic lifts brings up the regular Olympic lifts)
Power snatch (strength)
Power clean & jerk (strength)

Day 4
OH Squat/Snatch Balance (grip width same as snatch)
Back Squat
OH Press

Ok so let's recap what occurred this week. The very first day (Monday) was an attempt to get the BOTH the snatch and clean & jerk as strength lifts on the same day. Snatch was good but no go on the clean & jerk. Hence, I moved strength emphasis on the clean & jerk on Wednesday. It went better, and I added the OH press which has shown itself to be my weak link. I hadn't done the power versions of the lifts for a bit of time already, so I decided to try them out on Thursday, along with practice on the push press. Friday was OH Squat followed by Back Squat followed by practice on push press. Here are the results from this past week:

kg weight in kilograms
lb weight in pounds
F means rep was not completed
Weight x N1,N2,N3 notation means weight remained same, with consecutive sets at N1 reps, then N2 reps, and so forth (usually used during pullups)

Jan 17

Snatch (Strength emphasis)
40kgx3
50kgx2
60kgx1
65kgx1
70kgxF,1
75kgxF
70kgx1
75kgx1
78kgxF
75kgx1
75kgx1
75kgx1
70kgx1
75kgx1

Clean & Jerk (Strength emphasis)
60kgx2
80kgx1
90kgx1
95kgx0
95kgx0
90kgx0

Jan 19

Snatch (form only)
40kgx3
50kgx2
60kgx1
70kgx1
75kgx1

Clean & Jerk (strength emphasis)
70kgx1
80kgx1
90kgx2
95kgxF
90kgx1
93kgx1
95kgx1
90kgx1
93kgx1
90kgx1
92kgx1

Press (checking to see where I was on this since 6 months ago)
45lbx5
65lbx4
95lbx3
105lbx2
115lbxF
105lbxF
95lbx3
100lbx3
105lbx3
105lbxF
95lbx3
100lbx2

Pullups
8,6,4

Jan 20

Power Snatch (strength emphasis)
X means it was a full snatch and doesn't count
40kgx3
50kgx3
55kgx1
55kgx1
60kgx1
62kgx1 X
60kgx1
62kgx1
63kgx1 X
62kgx1
63kgx1 X

Power clean & Split Jerk
The * means I added a second jerk to these to practice my jerk
X means the clean was a full clean and jerk and doesn't count
40kgx3
50kgx2
60kgx1 *
70kgx1 *
75kgx1 *
80kgx1 *
83kgx1
85kgx1
85kgx1
87kgx1 X
85kgx1

Push Press (practice for form)
20kgx5
40kgx5
50kgx3
60kgx2
70kgx1,1,1,1,1,2

Jan 21

OH Squat (behind the neck push pressed up - same grip width as snatch)
20kgx5
40kgx3
50kgx2
60kgx1
65kgx1
70kgx1
73kgx1
75kgx1
78kgx1
80kgx1
82kgxF
80kgxF
78kgx1
80kgx1

Back Squat
135lbx5
185lbx3
225lbx3
245lbx3
275lbx1
285lbx1 « back tweak
285lbxF « set pins too high, crashed on pins on descent
275lbx1
275lbx1 « from this point onwards, learnt to set back correctly, and prep stance and torso - no back pain issues during squatting
285lbx1
295lbx1
290lbx1

Push Press (again, practice for form, had external help)
20kgx5
40kgx4
50kgx4
60kgx3
65kgx2
70kgx1,1,1

Unfortunately the U of T Athletic Center policy for videotaping (as far as the director has told me) is that they do not allow video recording in the gym. I'll see if I can come up with something creative however. It's a pity in Toronto there isn't a place with bumpers that allows you to video record AFAIK. I guess at some point a home gym with platform, rack and bumpers + change will be necessary.

The other problem is the back tweak that I got on the squats is still affecting me as of Sunday. I hope it works itself out by Monday :S

I saw your training videos this morning. Very cool :)

Good luck on this and thanks so much for starting your log here.

So your running the singles on both snatch and clean and jerk, i.e. the "strength emphasis?

Today was the first day of training based on my template. The emphasis was on Snatch today, with my relative max being 75kg. I attempted to surpass it today to 77kg but it wasn't happening. I planned for about 7-8 singles and got about 4 successful ones. After my last attempt at surpassing the relative max things kinda fell apart - I wasn't concentrating on form as much which led to 2 lifts under my relative max failing. All in all, all attempts (successes and fails) from 70kg-75kg were within 90% of my relative max.

The practice run for clean & jerk was basically load up bar, get a drink then lift. I got to as far as 90kg under this method (kinda felt woozy coming up on 90kg), on 95kg I had a pressout on the jerk.

Today's front squatting was great. Relative max being about 117kg (3kg below my max of 120kg). What was funny was failing 115kg after 117kg (which meant inadequate rest was given), then getting 110kg and then 115kg. All attempts between 105kg and 117kg were within 90% of my relative max.

Great day!

Snatch
40kgx2
50kgx2
60kgx2
70kgx1
75kgx1
77kgxF
75kgx1
73kgx1
75kgx1
77kgxF
73kgxF « Knee touched the floor couldn't count.
72kgxF

Clean & Jerk
40kgx2
70kgx1
80kgx1
85kgx1
90kgx1
95kgx1 « major pressout on the jerk

Front Squat
40kgx5
70kgx3
90kgx2
95kgx2
100kgx2
105kgx1
110kgx1
112kgx1
115kgx1
117kgx1 « 3kg below my all time Front Squat
115kgxF
110kgx1
115kgx1

This template looks a bit ambitious. Would you be open to suggestions re the arrangement?

And right off the bat I'd say drop a squat. Preferably the back squat. Some of that practice time on the quick lifts you need could be put where you have the unnecessary third squat, perhaps.

How does your knee touch the floor on a snatch? If I picture that I am thinking of a lift gone horribly wrong - which is scary as hell to imagine.

Seems like a difference in outlook, lol. Fernando goes, oops, couldn't count that one and I'd be going, oops, almost broke my ass.

I'm open to suggestions. I admit I'm a little uncomfortable dropping the back squat, having said that I do need practice with the quick lifts, plus I find them fun, so I'm open to seeing a rearrangement. If it means I eventually reach a bodyweight+ snatch, I'm open for it. I imagine when I become strength lift focused again, the back squat and deadlift will probably make their way back into my training.

I get it. You are sometime into bringing up your back squat but right now you are focused on these quick lifts. Eventually you may want to bring forward back squats again so you are uncomfortable with dropping them, because, I suppose, you don't want your back squat to go completely down the tubes.

Answer, it wont. All the other work you're doing you shouldn't see a big drop in your back squat should you drop it for a while and any drop would be quickly and easily recouped. The back squat in this equation is the least necessary and most risky…you did mention a back tweak.

In addition to that you could easily maintain the back squat by inserting it on some days, say once ever two weeks and doing a minimum of near maximal work and maybe some back off sets to maintain practice. But even that is not completely necessary.

I think for your "practice" on the quick lift you should consider not using the singles up to the heaviest you can do before failure as you have pretty much set up a bad learning environment by putting failure into the setup. I.E. what you are saying is, let me practice, at fairly heavy weights, until I fail! Not only do you limit quality exposure but you end on failure.

I would suggest your try doubles for practice. Do not work to failure, on purpose, anyway. Try to keep the quality high. The advantage to doubles is that oft times the second rep is better than the first while keeping the weights high but at a range where you can maintain better technique. This is also a bane for that anxiety you are talking about because the first rep you are more anxious and the second rep you just do it! You have sort of mixed your practice in with the idea that it is about handling the heavier weights. The practice is about lots of exposure at relatively high loads while handling the heavy weights is about the training itself!

Further on the subject of handling anxiety, etc. see my Getting in the Zone series of posts

Today was the 2nd day of the template, which was slightly modified based on some discussions with Eric regarding how to manage practice and anxiety with the snatch. The snatch doubles today seemed to provide me with a lot of confidence and focus - so much so in fact that I hit a double power snatch PR with 63kg. I took the double power snatch as a sign to move up in weight and tried 65kg - no power snatch, but easy double snatch.

The clean & jerk strength based training was educational. For a lot of the misses I listed, it was because I'd get the clean, recover standing, but would get light headed and would have to abort before jerking to avoid blacking out. I realized about my 2nd last (92kg) clean & jerk why this was so - I was trying to get my hands in position to jerk the bar, which would inadvertantly push the bar back over my carotids. Readjusting the way I gripped the bar on the jerk setup, I placed the bar more on my delts. This had the uncomfortable side effect of putting the bar further towards my fingers on the jerk setup; However the way I put the bar on my shoulders, the slight lean back, and correct leg drive movement (with a lean back, I can put more hip thrust up without pushing the bar forward), the final 95kg clean & jerk was the easiest and least light headed one yet in the past couple of weeks.

The BTN push press training was funny, to the outside observer. I manage to climb up to 85kg (PR above my bodyweight of 84kg) on the BTN push press with a wide grip (same as snatch). It went up so smoothly I though I'd shoot for 90kg. Fail right there. Then I figured I overshot it and went back to 85kg. Fail there too. Then 80kg and 78kg fell onwards. I don't really understand what happened there, but I just couldn't maintain lockout for any of the post-90kg failures. I chalked it up to arms being tired. Then I plugged away and did 3 sets of 5 of pullups no issues. I'll probably have to stick with reps on the push press exercises since they come after the clean & jerk (which is heavy).

All in all, 2 PRs posted, and a lesson learned in the jerk setup. Great work out day!

Snatch (doubles)
40kgx2
50kgx2
55kgx2
60kgx2
60kgx2
63kgx2 « first one was a power snatch PR, second a regular snatch
63kgx2 « first one was a power snatch, matching previous PR
63kgx2 « BOTH power snatches double PR
65kgx2

Clean & Jerk
60kgx2
70kgx1
80kgx1
90kgx1
95kgx1
95kgxF
93kgx1
95kgx1
97kgxF
93kgxF
92kgx1
95kgx1

BTN Push Press (snatch width grip)
20kgx5
40kgx5
60kgx3
70kgx1
75kgx1
80kgx1
85kgx1 « PR over body weight
90kgxF
85kgxF
80kgxF
78kgxF

Pullups
5,5,5

Came in well rested today. New PR set in the power snatch. Talking to one of the gym staff (a former Olympic lifting competitor in the female 52kg class) I asked her to look at my power snatches. She noted the power snatch in 63kg and 64kg were caught nicely, the 65kg was caught above knee level, but ridden to a squat. She said it looked like I just didn't think I could keep it received above knee. From what I can see, the area I catch it in seems to be weak and a trigger to ride it down (which is good practice for the snatch, but not the power snatch).

Power clean and jerk was easy on the up until after the 2nd 85kg power clean and jerk. I thought I could try 87kg but it eluded me. The rest of the workout was problematic as it looked like I had not rested well between sets. Up to the last couple of power clean and jerks, the rest were just clinch enough that I brought the weight down to 80kg. Everything after that went well.

After reviewing my performance on the Snatch Balance it looks like this exercise will benefit from doubles or maybe even triples, as its also anxiety inducing. OH Squat will remain singles based for now.

I got carried away with pressing as it's been a while since I pressed to learn and increase my strength using this movement. It's a bit disappointing to be set back far, but I really liked practising the movement with 40kg and 45kg. The main things I have to keep constant vigil on is keeping abs tight and keeping weight on whole foot, but leaning whole body (not hyperextending lower back for lean back, which would indicate non-tight or weak abs) as starting setup to be able to press in correct form. I pressed starting from a deadstop for each rep. I kept watching my left elbow to see if it would cave in due to weakness in left shoulder on pressing. So far with these weights, the press is challenging but doable. I'll keep the volume MUCH lower for next weeks workout and start off with 48kg sets to see what sort of baseline I can set up. The article on SDT should help me figure out a way to progress with this exercise.

Power Snatch (singles)
20kgx4x3
40kgx3
50kgx2
55kgx2
60kgx1
60kgx1
63kgx1
65kgxF « lost concentration on pull
63kgx1
64kgx1 «PR
65kgxF « full snatch
63kgx1
64kgx1 «PR again!
65kgxF « full snatch

Power Clean & Jerk
40kgx2
60kgx2
70kgx2
80kgx1
83kgx1
85kgx1
85kgx1
87kgxF « lost concentration, deadlift
85kgx1
85kgx1
80kgx1
83kgx1
85kgx1

Snatch Balance (bar walked out BTN)
40kgx3
50kgx2
60kgx1
65kgx1
70kgx1
70kgxF « felt weak upper back
65kgx1
65kgx1
67kgx1
67kgx1 « heavy

Press (practising form - press is weak, left shoulder is VERY weak pressing)
W means slightly wider than shoulder width, forearms outside vertical
20kgx10 « W
40kgx5sx4r « W
45kgx1sx2s « W
45kgx1sx2s « from here onwards, hands closer in, vertical forearms
45kgx3sx3r
48kgx1sx3r « probably the hardest of the sets, but still maintained form. I will see next week what my baseline sets will be at this weight.

Today was a mixed bag. Coming into the gym, my left shoulder was still incredibly sore from the tetanus/whooping cough shot I received on Saturday morning. And I was also sick and weak from a 2-day cold (not sure if it was due to the vaccine shot, the withdrawal of blood for my annual checkup on Saturday, or due to something else entirely). The snatch had a lot of misses today, and I admit I was very stubborn, even in light of my admitted weakness and sickness. In hindsight, this was WAY more than the number of singles necessary, so this is a harsh lesson for me. Harsh, because I almost had 77kg, but didn't and couldn't keep it. I basically spanked myself out of being able to go anywhere with doubles on the clean & jerk. A clean & jerk of 5kg more than the highest successful snatch was HARD. I cut that early as a result.

The one shining light in all of this, was during the front squat. I had tried something in the back squat after I had tweaked my back, that allowed me to not only continue, but lift higher even after the tweak, with no back pain at that time. I focused tension on my left leg, almost like focusing on driving it outwards from my left foot. Somehow, this made the 108kg and 110kg doubles doable, and the 105kg with good form. I know my left leg to be weaker than my right, so this cue may have just allowed my mind to focus on leg drive on my left leg.

Lessons to learn from all of this
- cool it on the singles - the amount I carried over (both successes and misses) had negative consequences on the doubles afterwards. My stubbornness was emotionally driven, and was counter to what I should have done with the state I was in (sick with cold, weak, grumpy). Not good.
- cool it on quick lifts in general when sick and weak and when shoulder aches
- focus on the left leg.

Snatch (singles)
40kgx2
50kgx2
60kgx1
65kgxF,1,1 « fail was a deadlift
63kgx1
67kgxF « fail was a deadlift
65kgx1
68kgx1
70kgx1
73kgx1 « deadlift
70kgx1
73kgx1
70kgxF « deadlift
70kgx1
75kgx1
77kgxF « caught it, then missed it behind me
77kgxF « missed forward

Clean & Jerk (doubles)
70kgx2
80kgxF « deadlift !!!
75kgx2
80kgx2 « hard
80kgxF « deadlift!!!
75kgx2 « needed to do full cleans for this weight

Front Squat (doubles)
50kgx5
70kgx3
90kgx2
100kgx2
105kgx2
110kgx2 « 2nd rep was huge challenge
105kgx2
108kgx2 « Much less challenging than 110kg

Pullups
5,7

Front Squat (doubles)

It's been a long time since my last recorded training log. I've been sick since and only came in a few times to do movement work - not strength work. Snatches and Clean & Jerks were at 40kg and 60kg respectively. Today was my first real training day back. And it was a GREAT one!!! I must have done some great recovery because I managed PRs in both the power snatch and power clean & split jerk. I had some help and encouragement from a lifter beside me (he's stronger and has better technique). Managed 4 PRs in the power snatch - increasing my max from 64kg to 70kg (insane!). And the power clean & jerk also increased, with help on the jerk piece (that 50kg that I did triple doubles with was to hone the jerk technique for the rest of the session today) from 85kg to 90kg. The very last 90kg power clean & jerk was easy.

The overhead squat was under a bit of time pressure (20 mins to close). I had time for about 4 singles, but only 2 of them (75kg and 80kg) where within 10% of each other so unfortunately I didn't accomplish progress with that movement today.

I was told it was technique that's been holding me back alongside 'what's in my head'. The idea being that I become self-limiting and thus don't use proper force and technique to accomplish things I could otherwise do. Don't know how I can hope to remedy that, but today felt really great. It's great to be back! We'll see how Monday unrolls.

F - full snatch
Power Snatch (Singles)
20kgx3x3
40kgx3x2
50kgx2
55kgx2

60kgx1
63kgx1
65kgxF
63kgx1
65kgx1 PR!
67kgx1 DOUBLE PR!!
69kgxF
68kgx1 TRIPLE PR!!!
70kgx1 QUAD PR!!!!

Power Clean & Split Jerk (F means no jerk)
50kgx2,2,2
70kgx2
80kgx2

85kgx1
87kgx1 PR!
89kgxF
89kgx1 DOUBLE PR!!
90kgxF
90kgx1 TRIPLE PR!!!
90kgx1 EASY PR REPEAT

Overhead Squat (singles)
40kgx5
50kgx3
60kgx2

65kgx1
70kgx1
75kgx1
80kgx1 Felt Hard like I was carrying a boulder above my head