10/23/17
Snatches up to 198x1
Cleans
220x1+jerk
242x1+jerk
264x1
286x1
308x0 clarked
308x0 couldn’t get elbows around
308x0 got to shoulders but unevenly so had to bail
308x1 tight, sexy, strong. 13 pound pr
242x1
242x1
242x1
squats
410x3
Efficiency up, squats down . Not sure if squat is weaker, or if it’s the fact that I am absolutely drowned in fatigue by the time the bar is on my shoulders or chest.
Your cleans are beast.
Thanks, wait until Wednesday to see more (with jerks). Should get them recorded too.
Sweet!
Nice. Big fan of all the shoulder and core assistance you mentioned as well - I try to get that sort of stuff done as much as I can around the bigger lifts and you gave me some new ideas.
What’s clarking btw? I have a mate with the surname Clark who oly lifts and always assumed when I heard people in our circle say they clarked a lift that they were referring to her haha.
It’s basically when you pull the lift sufficiently high, but for some reason (technical like overpulling/messed up third pull mechanics or mental) you don’t complete the lift.
You got pretty special strength ratios, don’t really know what to think of it, keep it up in all case.
I am not sure how to feel about that. What about my strength ratios?
10/24/17
I feel like I went through a car accident. Sad part is that I am fairly certain it was the squats instead of the cleans.
Pause snatches
80KGX1
80kgX1
75kgX1
75kgX1
75kgX1
pause clean and double pause jerk (pause at dip and at receiving)
100KGX1+1
100kgX(1+1)2
95kgX(1+1)2
95kgX(1+1)2 missed the second jerk because my grip was uneven after the pop
95KGX1 did a normal power clean because I wanted to focus on the jerk part, but I started to black out (moved so fast in the power clean that it fucked with blood flow to my brain I think) so I opted out of it
ring pull ups and lu raises superset
bwX12, 10’sX20
bwX12, 10’sX20
bwX2, 10’sX12
waiter carry
35X1 trip R
35X1 trip L
35X1 trip R
35X1 trip L
It was a technique session, and I felt incredibly beat up so I opted for pause work at manageable weights to drill some things and reduce the weight. Felt good on the upper body work, mostly just went in for a pump on really strict work to get blood flowing to my elbows/shoulders and prevent any muscle loss during this peak.
10/25/17
Couldn’t train today because of some silly stuff (stupid accident from myself), choosing to just blame the hole in my pinkie and wanting to hit a big PR tomorrow on my clean and jerk.
Details.
Oh, and ouch.
I locked the keys in my car after returning back from a workout. I was tired and focusing on other things, and I guess the keys fell out of my pocket or something because they were on my seat when I checked back in disbelief. I had to get my family to find the pass code to open the car without the key.
And I think it was a cut I gave myself on the steel brush (gets chalk out of barbells, often used in Weightlifting gyms because the barbells are expensive as fuck and you don’t want caked in chalk keeping in moisture/making the knurling feel soft). Or maybe on the ring work. All I know is that there is a pinky fleshy area where a callus used to be, and it doesn’t look like the type of tear you get from a barbell (it’s angled and on the side).
That is unfortunate. Less dramatic than I’d imagined, but still unfortunate.
hJust worked up to 80% and did wrist work today. I am all jacked up and inflamed, thank god my taper week is coming up.
Kind of tempted not to do the test week since I’ve already hit PRs. Just go straight off into a gpp cycle.
3 singles at 85% on snatch, 2 on clean and jerk, 2 on front squat. Did some legless pegboard shit then leg pegboard
Also, will be going for a swim in the uni’s pool this weekend. Should be fun, and good for my body.
1/1/17
Snatches
90KGX1 for 3 set
clean and jerk
110kgX1+0 (didn’t attempt the jerk, couldn’t grip it)
110X1+1
Talked to the WL coach, and we worked on why I was having such a fucking awful time jerking after my cleans/my cleans were so unpleasant. Apparently I was looping the bar/had a slightly tight rack. Worked on scarecrow cleans and some rack stretching stuff for like 10 minutes. Fixed the whole looping issue (at least with the bar). Going to continue to work on it.
Clean and jerks 80kgx2 for 3 sets
snatches
60kgx2 for 3 sets
Wl coach watched my clean and jerks/recorded my snatches. Worked on puling the front foot forward on the split and not looping the bar on the clean, both went well. Snatch looks really fucking good, no early arm pull, really sexy first and second pull, only issue is that my catch is kind of sketchy on the snatch/I look tight.
Couple of legless pin board climbs, then did 3 sets of miniband pull aparts and like 3-4 sets of curls and overhead extensions with different grips on an empty ez curl bar. Just getting some blood in and doing a little bit if maintenance work.
Feeling good (little achy, it’s been a rough day) I think 105kg and 145kg are falling this Saturday if not 110kg and 147.5kg.
Do you strap pegs to your feet?
Nah, it’s basically keeping my legs straight/dangling instead of using them to help me/hold some weight against the wall. Think of rock climbing, legless is just your arms against the boulder while leg is how you normally rock climb.
I am mostly just doing them legless because it puts more stress on the upper body, and lets me use less distance (I just minimize it to like 10 feet for a trip+). It’s really intense to hold your whole body weight at the top of a pull up position with one arm with a less than ideal grip when you’re a (somewhat) bigger bastard like me.
11/4/17
Quick birthday session, actual olympic lifting was ass (one hell of an awful week, two exams and a paper so I wasn’t in my best state)
then
squats
315X10 for 4 sets, felt like my guts were going to come out both ways.
About it. Just hit some 90% lifts and some volume, starting a volume cycle as of Monday. Ate lunch with my mom, and then dinner with my bro and his wife.
I have to figure out how to set up: Power jerks, no feet power jerks, power cleans, klokov complex, hip snatches, and no feet snatches with two squat sessions, two pull sessions, one press session, and one snatch balance/overhead squat session.
Probably:
Monday: Power jerks, front squats + hamstrings/glutes + calves
Tuesday: hip snatches, snatch balances/overhead squats + shoulders
Wednesday: Power cleans, clean pulls + back + biceps
Thursday: No feet power jerks, squats + quads + calves
Friday: No feet snatches, snatch pulls + shoulders + back
Saturday: Klokov complex, snatch push press + chest + triceps
10 minutes of abs/back/stretching at the end of every session depending on feel. Sets it up so my shoulders get a break on Wednesday and Sunday so they aren’t allowed to get gummed up too bad, and the work that’ll actually get me sore enough that my form gets messed up (chest/tricep work) will be before a day off.
Right now I am looking at 10X2, 7X2, 4X2, 2RM for all except the complex. Hip snatches I am just going to say is 205, and no feet 185, will run them at 75%/80%/85% since I am doing them to ingrain technique/I am not 100% sure what my maxes are on them. No feet power jerks I’ll take at 75%/80%/85% of my power jerk (275), power jerk I’ll hit at 77.5%/82.5%/87.5% since I want to rework my power jerk form a little bit too. Power cleans 80%, 85%, 90% since I am just doing them to build power. Klokov complex I’ll just linearly progress as I see fit.
Squats looking like: 5X10 at 315, adding 5 pounds a week for back squats, front squats looking like 6X5 at 285 adding 5 pounds a week. Pulls: one pull to knee with pause, one pull to power position with pause, one pull to completion 5 sets based on feeling, rule with these is that they stay fast, fluid, and consistent. Overhead: 2 snatch balances + 3 overhead squats, 4 sets. 3 snatch push presses + 2 overhead squats. 4 sets again by feel.
Bodybuilding work I go by feel, mostly dumbbell and body weight stuff trying to focus on range of motion, feeling the muscle, and control trying to get a pump. Back work is 3/4ths horizontal.
Repeat again for another cycle with slight adjustments depending on where I am at physically/depending on how I react to this. I feel optimistic about this though.