[quote=“Destrength, post:140, topic:223680, full:true”]
I can relate on set up on the bench being weird. Like each side feeling different, but I was always fairly good about getting a tight set up.[/quote]
I very much notice the whole body twisted issue when I do OHP/push-press.
My entire left body is significantly weaker than my right when it comes to OHPing. It’s always the left side that gives out first, and I swear that I can press well over 145lb (I weigh 168lbish) if only the left side of my body can get to the lock-out.
It sucks. I hate doing the OHP because it’s the most visible reminder of how my body’s imbalances is fucking up my potential to be stronger.
Have you ever noticed that one side of your lower body is straining a helluva lot more than the other side when you attempt genuinely heavy weights?
Tested my max for the first time in months a week ago and it startled me just how weak my left side felt in relation to my right.
Again, it felt like my right side could easily do 20lb more than my left side.
I’ve done progression exercises to be able to do pistol squats, but I think the unloaded aspect of it meant that it wasn’t all that helpful in the end.
I’ve started doing one-legged deadlifts but the load is still very low- just an empty barbell for now. I’ve also started doing step-ups.
ring dips
bwX12
bwX12 wanted to do more, but someone said they needed it for their workout after my first set, so I let them do their thing (which they never actually did use, oh well)
kettlebell hammer curls and overhead extensions
3 sets using the 35 pound bell, just doing it to build wrist strength/shoulder stability
Snatch is finally coming together. Hook grip is also improving. I think I’ll hit a point in which I prefer hook grip over double over hand. Some day.
Also I seem to be a tad leaner while keeping the same weight.
Had a good training week, will dump the sessions into my log later. Hit a 215 strict press for fun on some really bad barbell (too thick to press how I like to, while still too thin to press like a fat bar), then benched 335 to win a $20 bet.
3/7/17
Day 1
AM: hammer curls, 35’sX15 for 4 sets
PM:
Warmed up, felt like I skimped on it
snatch complex (from hang snatch pull, power snatch, and full snatch)
88X1
105-ishX1
125-ishX1
145-ishX1
155-ishX1
145-ishX1
clean first pulls with 5 second pause at knee
166X3
189X3
210X3
240X3
256X3
Shoulders felt achy from the pressing/benching the day before. I caught a snatch or two high because of that at the end because my shoulders weren’t feeling it. I think my warm up wasn’t good enough
Cleans
bunch of warm up sets
265X1, 1 (or was it 2? lifting in kilos makes everything a crapshoot in pounds) pound PR
276X1
287X0
287X0
Just couldn’t get my elbows up in the clean, I was getting it high enough though. Third pull on my cleans and snatches are trash.
paused clean first pulls 5 second pause
165X3
200X3
220X3
245X3
245X3
220X3
snatch complex (hang pull, hang power snatch, hang snatch)
88X1
105X1
125X1
145X1
155X1
145X1
elevated deficit push ups
4 sets with BW
Wanted to go sling around 315 on some rows, but the place was closing.
I PR’d on a whim, I just wanted to get a feel for heavy weights since I haven’t gone over 75% in forever. 32 Pounds to go until my end of school year goal (308 pounds/three blue plates) on clean and jerks. I got like 10 weeks to do it, pretty sure I can do it and more with some heavy lifting in.
Still lifting, obviously. I am deloading so that my elbow tendonitis disappears (which it has) and so I can max next week. So… I think Olympic lifting max weeks are a bit heavier than powerlifting max weeks, in that you get a feel for heavy-ish weight early in the week then go for a max later in the week.
Clean and jerked
265X1
275X1
285X0 missed the jerk
bunch of attempts later some cleans made
285X0 missed the jerk again, back popped (I had it but my back popped for some reason so I bailed).
Was supposed to max my snatch yesterday, but my new German Shepherd puppy got attacked by my family’s old demented 17 year old dog.
So… 20 pounds on C&J, 20 pounds on clean (with probably a good 10-15 pounds to spare) this cycle. Time to fix my jerks and rebuild my back and ab strength. Goal for next cycle is back extensions with 150 pounds for 3 sets of 10, and 5 sets of 10 dragon flags with good form. May or may not max my snatch tomorrow, I jacked myself up pretty hard.
Oh yeah, also push pressed 255, which is about a 30 pound PR for push presses for me. It shows how much my split jerk sucks (you should be able to jerk 125% of your push press).
I know exactly what I am doing wrong with my jerks. I am arching back with my arms/shoulders (which throughs the bar behind my hips causing the bailing) when I should be pushing up and stepping forward. I am not sure why I started doing it, but my jerks went to crap the moment it started. Probably a bad habit from pressing/push pressing, or something.
And as far as power jerking, I don’t really have the mobility or consistency in my opinion. I definitely might consider working on my power jerk during like an off season type block though. They pretty much highlight everything I suck at (driving, getting under, and reversing it once I get under) in jerks.
Shoulder mobility and stability, you are doing a bit of a overhead squat with a close grip, and you don’t have a split to help balance from back to front or keep you more upright.
General warm up then worked on some front sotts presses (much worse than it sounds) and close grip overhead squats. I want to try to master front sotts presses and overhead squats with my jerk grip.
hang cleans to knees
60kgX5
70kgX5
80kgX5
90kgX5
95kgX5
90kgX5
power jerks
60kgX5
70kgX5
80kgX5
90kgX5
95kgX5
90kgX4 tore a callus in the middle of the fourth rep, checked to make sure it wasn’t bleeding/get the callus out of the way and I didn’t feel like going for the last rep with a ripped callus
RDL’s
100kgX5
120kgX5
130kgX5
140kgX5
ring dips
bwX20
bwX12
bwX2
Good session other than the callus tear. I worked on trying to catch my cleans lower, and ironing out some things in my power jerks. As much as I hate power jerks, I improved a good bit today in ways that should improve my split jerk. Thank god I got to work with jerk boxes today though, I couldn’t imagine doing sets of 5 (well more like cluster sets, these sets are more like do a rep then wait 15 seconds) without them.
