i am a 69 kg lifter! at the moment my max is 85kg snatch and best clean and jerk is 102.5kg. Is it possible to add 25 kg to the total in 2 months time?
Sure, I guess it’s possible, but that’s a pretty tall order for anybody but a rank noob. What happens in two months?
It really depends on whether or not it is a strength issue or a technique issue. Improving your technique can yield significant results. If you have solid technique I really don’t see you increasing those lifts by 25 kg in two months. I would assume that would be a 10 kg increase in snatch and 15 kg increase in C&J (roughly). That would be about a 25 kg increase in your Olympic Squat in two months which is a hell of a lot.
[quote]TheJonty wrote:
Sure, I guess it’s possible, but that’s a pretty tall order for anybody but a rank noob. What happens in two months?[/quote]
Hi Jonty its provincials in two months time at Newfoundland
[quote]dnd611 wrote:
[quote]TheJonty wrote:
Sure, I guess it’s possible, but that’s a pretty tall order for anybody but a rank noob. What happens in two months?[/quote]
Hi Jonty its provincials in two months time at Newfoundland[/quote]
I didn’t even know Newfoundland had provincials, or much of any weightlifting, for that matter. Trying to qualify for nationals though, I presume? Giving it your all for the next couple months is the only way to find out what is and isn’t possible, but if you don’t make it this year, I fully expect you to make it next year, savvy?
[I didn’t even know Newfoundland had provincials, or much of any weightlifting, for that matter. Trying to qualify for nationals though, I presume? Giving it your all for the next couple months is the only way to find out what is and isn’t possible, but if you don’t make it this year, I fully expect you to make it next year, savvy?[/quote]
True Jonty. All I am focusing now is getting my squat up. For me strenght has always been the limiting factor. My max back squat last time I have tested was 130kg. So I am trying that to increase to 140kg. That should help me to do 110kg in clean hopefully. I am doing 100kg clean in practices now and did 105kg jerk. Snatch has always been my better lift!.
Here is me doing 100kg
You can Clean and Jerk over 75% of your Back Squat? Holy crap. That is efficient.
[quote]dnd611 wrote:
[quote]TheJonty wrote:
I didn’t even know Newfoundland had provincials, or much of any weightlifting, for that matter. Trying to qualify for nationals though, I presume? Giving it your all for the next couple months is the only way to find out what is and isn’t possible, but if you don’t make it this year, I fully expect you to make it next year, savvy?[/quote]
True Jonty. All I am focusing now is getting my squat up. For me strenght has always been the limiting factor. My max back squat last time I have tested was 130kg. So I am trying that to increase to 140kg. That should help me to do 110kg in clean hopefully. I am doing 100kg clean in practices now and did 105kg jerk. Snatch has always been my better lift!.
Here is me doing 100kg
[/quote]
Solid lift, but you’ve got to be careful about rebending your knees before you make your attempt at the jerk. It’s subtle, but you can definitely see the bar moving up and down a little bit before you make your attempt at the jerk, and if you look closely you can see your knees unlocking and relocking before your dip. If the ref is feeling particularly prickly he may call you on deliberate oscillation of the barbell, as you are supposed to be motionless before your jerk attempt. Of course, you can see Liao Hui doing the same thing when he hit 198 both at the 2010 worlds and the 2013 worlds, and they let him get away with it there . . .
[quote]amayakyrol wrote:
You can Clean and Jerk over 75% of your Back Squat? Holy crap. That is efficient. [/quote]
Actually, if I’m not mistaken, the old Russian texts stated that a proficient lifter should be able to clean and jerk 80% of his squat and snatch 80% of his clean and jerk (or 64% of his squat).
What can you FS for 3 or 5reps?
I’d focus on squats first in your sessions. Your pull is strong. Hit up volume of say 5x5 or 6x6 before you do your olifts on one day. Edge this up by 2.5kg every 2-3 weeks. Once you’ve lumped on 7.5-10kg+ on to what you can squat for 5x5 or 6x6 you should have added at least 15kg to what you can do for a heavy single.
See what you can get in the next few months but the goal is for next year 
Koing
[quote]Koing wrote:
What can you FS for 3 or 5reps?
I’d focus on squats first in your sessions. Your pull is strong. Hit up volume of say 5x5 or 6x6 before you do your olifts on one day. Edge this up by 2.5kg every 2-3 weeks. Once you’ve lumped on 7.5-10kg+ on to what you can squat for 5x5 or 6x6 you should have added at least 15kg to what you can do for a heavy single.
See what you can get in the next few months but the goal is for next year
Koing[/quote]
Koing all I am doing now is focusing on back squats. I’ve tried only f/s before. But I feel stronger doing backs only. Yesterday I back squatted 115kg for 6. And a week before I did 130 for 6 singles. I have talked to some coaches. They all recommend my legstreght is lacking. I will focus on squatting heavy till Feb 22nd which gives me a month to focus on the lifts. Even if i Snatch 90 and cleand and jerk 110 I will be happy. I have missed 87 in snatch six times in the training session. I am sure I will get 90 soon
[quote]dnd611 wrote:
[quote]Koing wrote:
What can you FS for 3 or 5reps?
I’d focus on squats first in your sessions. Your pull is strong. Hit up volume of say 5x5 or 6x6 before you do your olifts on one day. Edge this up by 2.5kg every 2-3 weeks. Once you’ve lumped on 7.5-10kg+ on to what you can squat for 5x5 or 6x6 you should have added at least 15kg to what you can do for a heavy single.
See what you can get in the next few months but the goal is for next year
Koing[/quote]
Koing all I am doing now is focusing on back squats. I’ve tried only f/s before. But I feel stronger doing backs only. Yesterday I back squatted 115kg for 6. And a week before I did 130 for 6 singles. I have talked to some coaches. They all recommend my legstreght is lacking. I will focus on squatting heavy till Feb 22nd which gives me a month to focus on the lifts. Even if i Snatch 90 and cleand and jerk 110 I will be happy. I have missed 87 in snatch six times in the training session. I am sure I will get 90 soon[/quote]
I’d still FS at least once a week or so. You don’t have to go crazy heavy but it’s always good to FS and not leave it out entirely imo. Some people get no/ little transfer from their back squat to their FS and thus their ability to recover a clean.
When you went heavy on the CJ did you fail the C or the J?
Was the squat only one top set of 6 or multiple sets? That is a huge difference.
You can still lift after your squats so your olifts won’t degrade. You won’t hit the same numbers after volume squats but you can always work technique at a challenging weight. You still get your training affect and when you haven’t done squats first you will be that much stronger.
Koing
Koing when ever i miss the clean its usually because i just do kind of like a hight pull and wouldnt be able to go underneath a bar. I dont remember being pinned down by any of my cleans. So my idea is to get strong as possible so that the weight seems lighter of floor and i would not have no hesitation of getting underneath the bar. Dunno if i am in the correct strategy or not
[quote]dnd611 wrote:
Koing when ever i miss the clean its usually because i just do kind of like a hight pull and wouldnt be able to go underneath a bar. I dont remember being pinned down by any of my cleans. So my idea is to get strong as possible so that the weight seems lighter of floor and i would not have no hesitation of getting underneath the bar. Dunno if i am in the correct strategy or not[/quote]
Being stronger will always help you at this stage but it won’t help you in getting under the bar. It just means you will pull a heavier weight high but not be able to get under it well.
I’d look to address your issue about over pulling it and not being able to get under the bar properly. This will net you big gains on your CJ.
A lifter shouldn’t really fail a Cn by not being able to get under when the bar is high enough.
Koing
[quote]Koing wrote:
[quote]dnd611 wrote:
Koing when ever i miss the clean its usually because i just do kind of like a hight pull and wouldnt be able to go underneath a bar. I dont remember being pinned down by any of my cleans. So my idea is to get strong as possible so that the weight seems lighter of floor and i would not have no hesitation of getting underneath the bar. Dunno if i am in the correct strategy or not[/quote]
Being stronger will always help you at this stage but it won’t help you in getting under the bar. It just means you will pull a heavier weight high but not be able to get under it well.
I’d look to address your issue about over pulling it and not being able to get under the bar properly. This will net you big gains on your CJ.
A lifter shouldn’t really fail a Cn by not being able to get under when the bar is high enough.
Koing[/quote]
I agree with you koing. I did 110kg of the rack and 105kg clean and jerk. and hitting 85kg consistently in the practice. As soon as i hit 90 snatch my brain just stops and my body just doesnt wanna go underneath the bar. I am thinking about cutting the squat to 2 times a week and focus on the lifts. but on a plus side i only need to make 15kg to my best now to qualify for the nationals. hopefully i can get it in practice soon
[quote]dnd611 wrote:
[quote]Koing wrote:
[quote]dnd611 wrote:
Koing when ever i miss the clean its usually because i just do kind of like a hight pull and wouldnt be able to go underneath a bar. I dont remember being pinned down by any of my cleans. So my idea is to get strong as possible so that the weight seems lighter of floor and i would not have no hesitation of getting underneath the bar. Dunno if i am in the correct strategy or not[/quote]
Being stronger will always help you at this stage but it won’t help you in getting under the bar. It just means you will pull a heavier weight high but not be able to get under it well.
I’d look to address your issue about over pulling it and not being able to get under the bar properly. This will net you big gains on your CJ.
A lifter shouldn’t really fail a Cn by not being able to get under when the bar is high enough.
Koing[/quote]
I agree with you koing. I did 110kg of the rack and 105kg clean and jerk. and hitting 85kg consistently in the practice. As soon as i hit 90 snatch my brain just stops and my body just doesnt wanna go underneath the bar. I am thinking about cutting the squat to 2 times a week and focus on the lifts. but on a plus side i only need to make 15kg to my best now to qualify for the nationals. hopefully i can get it in practice soon
[/quote]
Focus on some hang Sn to help you out.
Koing
[quote]Koing wrote:
Focus on some hang Sn to help you out.
Koing[/quote]
Some tall blocks would work too, if you’ve got’em. Seemed to help for this guy:
I also read a great quote somewhere about how it takes a certain kind of stupidity to jump under a heavy barbell in midair. I’ll see if I can find it.
yah i do have blocks! i will train with those for the next few weeks. i dont think i will compete as 69 cause i have never felt stronger in my life before. I will hitting the squat doing a lot of block work. hopefully i can get a 110kg clean and jerk and a 90 snatch in comp. I will be really happy
[quote]TheJonty wrote:
[quote]Koing wrote:
Focus on some hang Sn to help you out.
Koing[/quote]
Some tall blocks would work too, if you’ve got’em. Seemed to help for this guy:
I also read a great quote somewhere about how it takes a certain kind of stupidity to jump under a heavy barbell in midair. I’ll see if I can find it.[/quote]
Dude has UNGODLY SPEED.
Koing
I’ve never seen that video of ilya before… absolutely crazy how fast he gets under the bar.
OP- Your video supports what you’re suggesting as your issue and what Koing has pointed out: you pull realllyyy high and could definitely benefit from being a lot faster under the bar. How old are you? You could aim for a 150 back squat at 69Kg BW and it would undoubtedly add something to your max. But that’s probably more of an aim for next year, high hangs/blocks in clean and snatch will make you much more efficient.
I am 25 now. I feel i am still yet to reach my strenght and lift potential. progress have been slow. But I am serious and pretty sure the numbers will go up