Koing, I alternate the volume matrix day and maximal days. For example, if I snatch with the matrix, then I do maximal C&J. I’ve been doing this on the FS, snatch, and C&J. I like the idea of building up a tolerance to high intensity attempts. On the maximal days I give myself 3-4 misses before I move on to the next exercise.
[quote]Crow wrote:
Koing, I alternate the volume matrix day and maximal days. For example, if I snatch with the matrix, then I do maximal C&J. I’ve been doing this on the FS, snatch, and C&J. I like the idea of building up a tolerance to high intensity attempts. On the maximal days I give myself 3-4 misses before I move on to the next exercise. [/quote]
I see.
Koing
JUNE 15, 2011 REST
JUNE 16, 2011
bw 232.4
FRONT SQUAT matrix
121/2 131/1 140/3x1
131/2 136/1 145/3x1
121/2 131/2 145/2x1 147/x
SNATCH suppose to be matrix
85/2 95/x,1 100/x,1 105/x,x,x wtf!
90/3x2 95/1 100/x,1 105/x
CLEAN & JERK max
90/1 100/1 120/1 no jerk 127/just DLed
Wow! This session kicked my ass! It was an insane amount of high intensity volume on the front squat. I have no answers for such a shitty snatch session. I felt loose and fast. I got under all the misses quick and felt like I was keeping the bar close during the pull. But I was having much difficulty catching and securing the bar overhead. Some were infront others just straight up owned me. Very frustrating. It was supposed to be a volume matrix day like the front squat, but it turned into a daily max day. I was mentally checked out by the time I got to the C&J. I made to jump to 120 from 100 and didn’t have it in me to jerk it. I totally pussed out on the pull of 127. Obviously not very happy with today. The crazy thing is I felt very good coming into this session. I felt rested and recovered, I even had a dream about snatching 160 last night! But I told the bar “this shit ain’t over, I’ll be back!”
[quote]Crow wrote:
JUNE 15, 2011 REST
JUNE 16, 2011
bw 232.4
FRONT SQUAT matrix
121/2 131/1 140/3x1
131/2 136/1 145/3x1
121/2 131/2 145/2x1 147/x
SNATCH suppose to be matrix
85/2 95/x,1 100/x,1 105/x,x,x wtf!
90/3x2 95/1 100/x,1 105/x
CLEAN & JERK max
90/1 100/1 120/1 no jerk 127/just DLed
Wow! This session kicked my ass! It was an insane amount of high intensity volume on the front squat. I have no answers for such a shitty snatch session. I felt loose and fast. I got under all the misses quick and felt like I was keeping the bar close during the pull. But I was having much difficulty catching and securing the bar overhead. Some were infront others just straight up owned me. Very frustrating. It was supposed to be a volume matrix day like the front squat, but it turned into a daily max day. I was mentally checked out by the time I got to the C&J. I made to jump to 120 from 100 and didn’t have it in me to jerk it. I totally pussed out on the pull of 127. Obviously not very happy with today. The crazy thing is I felt very good coming into this session. I felt rested and recovered, I even had a dream about snatching 160 last night! But I told the bar “this shit ain’t over, I’ll be back!” [/quote]
It’s weird when it happens. The FS took it out of you mate. I just single up to daily max and I still feel fresh for my lifting. Sometimses when I don’t squat well I still lift well but generally 80% of the time if I don’t squat well I won’t lift well on the C&J. I can just about edge a half decent Sn on most occasions though as the weights are lighter.
Next time mate!
Koing
JUNE 17, 2011 REST
JUNE 18, 2011
bw 237.4
FRONT SQUAT max
111/1 120/1 131/1 141/1 150/1
SNATCH max
85/2 95/1 100/x,x 105/x,x,1 107/1 109/x,x,x
CLEAN & JERK
90/1 110/1 115/1 120/1 125/1 127/1 PR!!
An interesting session today. Last night was my bachelors party, which involved a rib eatting contest. Like a true weightlifter I broke the restaurants record with 17 pork spareribs! But holy shit did I think I was going to die at the end of the night. So this morning I was a solid 5 pounds heavier than yesterday! On to the training session:
The front squat went well, hit 150 so 3 kg off my PR. Still having problems with catching the snatch. A lot of misses today. I missed 100 twice, missed 105 twice before making one, hit 107 on first attempt, then finally missed 109 three times. The C & J on the other hand was awesome. Hit a PR of 127 today! It was a very strong squat and good jerk. Ready to attack 130 now!
[quote]Crow wrote:
JUNE 17, 2011 REST
JUNE 18, 2011
bw 237.4
FRONT SQUAT max
111/1 120/1 131/1 141/1 150/1
SNATCH max
85/2 95/1 100/x,x 105/x,x,1 107/1 109/x,x,x
CLEAN & JERK
90/1 110/1 115/1 120/1 125/1 127/1 PR!!
An interesting session today. Last was my bachelors party, which involved a rib involving contest. Like a true weightlifter I broke the restaurants record with 17 pork spareribs! But holy shit did I think I was going to die at the end of the night. So this morning I was a solid 5 pounds heavier than yesterday! On to the training session:
The front squat went well, hit 150 so 3 kg off my PR. Still having problems with catching the snatch. A lot of misses today. I missed 100 twice, missed 105 twice before making one, hit 107 on first attempt, then finally missed 109 three times. The C & J on the other hand was awesome. Hit a PR of 127 today! It was a very strong squat and good jerk. Ready to attack 130 now!
[/quote]
Pork power!
I think anytime you hit 95% is a good session mate, so keep that in mind.
Sometimes on the Sn, if you miss it behind or the pulls good, just go up. You don’t need to make all the warm up lifts.
Koing
June 19, 2011 REST (walked 9 holes of golf)
June 20, 2011
BACK SQUAT max
121/1,1 140/1 151/1 162/1 171/1 151/2,3 156/2 160/2
PUSH PRESS max
90/3 101/3 110/1 90/3 95/3 101/3 110/1
T-BAR ROWS 6 sets
June 21, 2011
bw 236.4
FRONT SQUAT matrix
121/2 130/1 140/3x1
SNATCH max
90/2x1 100/x,x,x 105/1 107/x,x 110/x,x,1 112/x,x,x
CLEAN & JERK matrix
100/2 111/1 120/2x1
110/2 115/1 125/1
100/2 111/1 120/1 130/1PR!!! 132/x
CLEAN DEADLIFT w/pause at knees
132/3 141/3 150/3
Well what a workout! Front squat was easy. It was last session of current matrix, so basically a deload. 140 is easy now! Next cycle I will bump up my training max to 142. I officially have problems snatching now. This is the third session in a row that has been subpar. I did get a 110 today, but I also had 10 misses over 100kg. That means I was 2 for 12 over 100. 6 out of those 10 were behind my head, so I was aggressive and going for the lifts I just couldn’t seem to catch them. Its very frustrating right now. I think I might add some OHS or drop snatches on my “off” days. But like I said I did hit 110. Now the C&J on the other hand was a different story entirely. This might have been the best technical and strength session ever. I did three waves up to and over 120. Both 125’s were crisp and strong. So because I was feeling it and knew Koing would wonder why I would stop at 125, I went for 130. Wow, I crushed it! Best clean of the day. Then missed 132. So a 240 training total for a new PR!
June 22, 2011 REST
June 23, 2011
SNATCH matrix
80/2 90/1 95/x,x,x 100/1 105/3x1
95/2 100/1 110/x,x,1
90/2 100/2 110/1 115/x,x,x,x
FRONT SQUAT max
100/2,1 120/1 131/1 140/1 142/1 145/1 149/x
CLEAN & JERK matrix
100/2 111/1 120/3x1
Finally a snatch session I can be proud of. My only misses over 100kg were at 110 and 115. I got a double at 100 and two singles at 110 (the second one on my first attempt even). Four misses at 115, but that is my current 115 and I got under all four. Front squats were heavy. C&J were routine.
My training for the next few days is going to be very sporadic. I’m going out of town Saturday, can’t train today, Sunday is family/church day, probably can’t get in on Monday, so we will see what happens. I’ll be well rested to kill some weights on Tuesday!
[quote]Crow wrote:
June 21, 2011
bw 236.4
FRONT SQUAT matrix
121/2 130/1 140/3x1
SNATCH max
90/2x1 100/x,x,x 105/1 107/x,x 110/x,x,1 112/x,x,x
CLEAN & JERK matrix
100/2 111/1 120/2x1
110/2 115/1 125/1
100/2 111/1 120/1 130/1PR!!! 132/x
CLEAN DEADLIFT w/pause at knees
132/3 141/3 150/3
Well what a workout! Front squat was easy. It was last session of current matrix, so basically a deload. 140 is easy now! Next cycle I will bump up my training max to 142. I officially have problems snatching now. This is the third session in a row that has been subpar. I did get a 110 today, but I also had 10 misses over 100kg. That means I was 2 for 12 over 100. 6 out of those 10 were behind my head, so I was aggressive and going for the lifts I just couldn’t seem to catch them. Its very frustrating right now. I think I might add some OHS or drop snatches on my “off” days. But like I said I did hit 110. Now the C&J on the other hand was a different story entirely. This might have been the best technical and strength session ever. I did three waves up to and over 120. Both 125’s were crisp and strong. So because I was feeling it and knew Koing would wonder why I would stop at 125, I went for 130. Wow, I crushed it! Best clean of the day. Then missed 132. So a 240 training total for a new PR![/quote]
lol I told you mate. Forget the number of misses. Sometimes just move on mate. The failures at the lessers weights doesn’t matter if you were good for it. You were just a bit sloppy, move on, forget it, lift more weight.
Go to maximum to know where you are. If you get it, it isn’t maximum. Now you cracked 130, you will get 132 anytime now 
Some good stuff.
Koing
June 24, 25, 26, 2011 REST
June 27, 2011
BACK SQUAT 5x5
140/5,5,5,5,5
NECK PUSH PRESS 80/5 90/3 101/2 110/1 115/1
BENT ROWS 80/6 100/5 110/3 125/3
ROTATOR CUFF TRIPLE THREAT 3 sets
HYPERS 3 sets
I could finally make it back in the gym today. Work kept me out Friday, Saturday we took a family trip to a water park, and Sunday was church and “father/son” day, so I was ready to go today. I did a back squat and accessory exercise session. 5x5 is always demanding, I think I will add this one day a week. Tomorrow I will be back with the big three (FS, S, CJ). I will have to train everyday the this week, because we are going on a houseboat for the 4th of July weekend, so again I will be away from the gym for 3 days.
June 28, 2011
FRONT SQUAT matrix
123/2 133/1 142/4x1
SNATCH max
90/3x1 100/1 105/x
100/1 105/1 110/1 112/x,x,x
100/3x1 105/1 110/1 112/x
CLEAN & JERK
102/2 113/1 122/1,1,x,1
RDL
140/5,5 160/5,5 181/3
HYPERS 2 sets
I’m very pleased today’s session. I’m starting a new cycle with the big 3, so I’m adding 2 kg to the training max that I use for the volume matrix. The front squat felt good. I kept very tight and hit the 142’s very easily. I want a 155 by the end of this cycle. The snatches went great, yet strangely also. I normally wear a belt after 90kg. Today I went beltless for the 90’s and 100’s, then I put it on for the first 105. I unexpectedly “clarked” it. So I ditched the belt for the rest of the session. To my surprise I hit two 110’s on the first attempts, and had 4 near misses at 112. So I guess I will continue to go beltless for a while. I will break the 110 barrier during this cycle! The C&J was pretty routine. I missed the third attempt at 122, but made to come back attempt. All and all I’m pleased with today.
June 29, 2011
BACK SQUAT matrix
145/2 156/1 165/3x1
156/2 160/1 171/2x1
1A PULLUPS bw/15,10,10,6
1B PUSHUPS bw/30,20,20,12
June 30, 2011
FRONT SQUAT max
111/2 131/2x1 141/1 150/1 155/x
141/1 150/1 155/x
SNATCH matrix
90/2,1 100/1 107/3x1 110/x 112/x,x
CLEAN & JERK max
90/1 100/2x1 111/1 120/1 125/1 130/x,x
HEX DEADLIFT
225#/5 275/5 315/5 365/3 405/3 455/3x1
July 1-4, 2011 REST
Spent four days on a house boat on Shasta Lake with my fiance and her family. Consumed way too much food, alcohol, and sun. But got some much needed rest and recharged the batteries a little. I can’t believe I’m getting married in less than a week. I am a very lucky man and can’t wait to spend the rest of my life with the most beautiful, strongest woman I know.
July 5, 2011
bw 242.2 ouch!
FRONT SQUAT matrix
122/2 133/1 143/5x1
SNATCH max
70/2,1,1 90/1,x,1 95/1 100/1,1 105/1 109/x 100/1 105/1 109/x
CLEAN & JERK matrix
102/2 113/1 122/3x1
R/C TRIPLE THREAT 3 sets
CRUNCHS 3 sets
I’m satisfied with today considering I haven’t touched a barbell in four days. I’m still I little fried from the sun and obviously bloated and blown up. The FS went fine, I hit my training max for 5 singles. Snatch was hard. I felt fast and tight, but my timing on the catch was a little off. I missed both 109’s in front. C&J was strong, no misses.
July 6, 2011
bw 237.2
BACK SQUAT 5x5
142/5,5,5,5,5
NECK PUSH PRESS
70/5 90/5 101/2 110/2 119/x 110/1 117/1
BENT ROWS
60/10 90/6 110/3,3,3 119/3 125/2
Crow thats cool mate
Get her in to OLifting!
Koing
Koing, she’s a raw powerlifter. She has a log in the Powerful Women forum, “momcanlift.”
[quote]Crow wrote:
Koing, she’s a raw powerlifter. She has a log in the Powerful Women forum, “momcanlift.”[/quote]
Cool man but get her in to OLifting 
I never really got in to PL, probably because I’m not inherently that strong.
Koing
July 7-20 REST?!?!
What a 13 days! This has been the longest lay off from training that I can remember. But it was sure worth it. On July 9th I married the love of my life. I also became the proud step father to three beautiful children. My life has so much more meaning and purpose to it now. I no longer see things through only my eyes and how things affect me. I am now the provider and a head of a household. I am now the leader of a family unit and make decisions for the best of 5 people and not just 1 anymore. I am now a role model in all my actions. I love the challenge this is going to bring me. This is the life I wanted and finally have.
We were married on the 9th, and then went on a 4 day cruise to Mexico. I did not touch a barbell during this time and managed to gain 14ish pounds from food, alcohol, and complete rest.
Well its time to laceup my Adidas, step back on the platform, and put some weight over my head. I’m sending in my entry form for a meet in Sacramento on September 11th tomorrow. So I am committing to be ready in 8 weeks to compete. I will compete in the masters 105kg class, with the goals of snatching 115kg and clean & jerking 135kg for a 250 total.
Tomorrow the journey to U.S. Masters National Championship begins again!!!
