Great Meet Carl!
Congrats on the WIN!
Thanks every one. I’m glad I could deliver on all the hype. Punnyguy, that would be very embarrassing. I hope nobody takes you up on that.
John, the knee and hammie were sore as shit Saturday after the lifting, but more or less back to pre-meet level now. I’m going to keep intensity on the o-lifts down to about 85% until they heal up.
Last two snatches.
Well, my tendency is to loose all focus after a meet, so I’m making an effort not to let that happen this time.
New weightlifting goals, to be done by this time next year, (in time for nationals)
Snatch: 110kg, Clean and Jerk: 130kg. I’ll need about 145-150 on back squats to get these.
Training 4/4/2011
Snatch: 50x2, 60x2, 65x1, 70x1, 75x1, 80x1, 85x1, 86x1,1,1, 87x0,0,0, 85x0,1,1,1 Worked very hard trying to get the bar path right but damn it I can’t seem to do this with snatches. I’m going to have to add some partial deadlifts where pulling to the knee is all that happens. Maybe throw out the full lifts for knee paused lifts for a while too.
5/3/1 C3 W2 Bench
71x3
76x3
80x8
90x1, 97x1, (72x5)3
Pendlay Rows (72x5)3
the snatches looked good to me so if you don’t think you are getting them right i’m not sure what it is you are trying to do…
congrats on the meet. sorry to hear that your hamstring was giving you some grief, though.
Sorry I’m late. Simply outstanding. My heart felt congratulations.
Great work as always. Could I ask a favour?. Could you film your next snatch video from directly in front or do you have an old clip from the front you could link me to?
The reason is I’ve been watching snatch videos of Chigishev and other heavyweights and their foot spacing in the catch position is wider than in the pull position.
Should I be trying to widen my foot spacing during the “jump”? It would certainly make it easier for me to get into a deeper overhead squat position.
And also I’m about to make a platform, I would find it hard to squeeze in an 8 x 8 platform (but not impossible) do you think I could manage with 8 x 4? (that’s about the area I’m currently working in). Could you work within that space?
I’d really appreciate your thoughts if you have time, thanks.
Very little time, some vids for Brett and Alexus.
Alexus- First and third side view didn’t quite get the bar path I wanted but second side view is exactly what I’m after.
hmm… i think i get you. finally, heh. trying to get it to move smoothly back without doing a little hiccup. i think i might have got this once or twice today. just thinking ‘let the bar drift back’ rather than trying to pull it back or anything. still playing… nice to have some conception of what i’m trying to do, at least.
don’t know why but i still can’t watch your tantrum. other vids seem to be playing okay, though. hope your hamstring is feeling better.
[quote]hel320 wrote:
Sorry I’m late. Simply outstanding. My heart felt congratulations. [/quote]
Thanks Harry. Talked to Ron Summers again this time, mostly about throwing hammer. He does some coaching at a local school just like you.
Getting behind on this log. Last week did the usual 5/3/1 on Bench, Squats, and Military, and the usual assistance, RDLs, Pullups, Pendlay Rows. Medium (85%) snatch singles on Monday, Medium Clean & Jerk on Thursday, and triples on knee paused snatches all the other weekdays. Up to 80 on Tuesday, to 82 on Wednesday and, to 85 on Friday.
Threw HG stuff on Saturday, Stones, LWFD, and WOB. Have some games this weekend. Its looking like I’ll have to do standing throws for WOB, single turn throws on WFD, and half spins on open stone. It’s getting close, but the hamstring can’t yet take the stress.
Medium Snatch singles and 5/3/1 Bench yesterday.
Training 4/12/2011
Knee Paused Snatch: 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3, 83x2/3, 86x2/3 It’s hard to be patient enough on these. 2nd one at 86 looked pretty good.
5/3/1 C2 W3 Squats
92x5
104x3
117x3
RDLs: (90x6)3
The 86kg knee paused snatches.
[quote]Carl Darby wrote:
Getting behind on this log. Last week did the usual 5/3/1 on Bench, Squats, and Military, and the usual assistance, RDLs, Pullups, Pendlay Rows. Medium (85%) snatch singles on Monday, Medium Clean & Jerk on Thursday, and triples on knee paused snatches all the other weekdays. Up to 80 on Tuesday, to 82 on Wednesday and, to 85 on Friday.
…
Medium Snatch singles and 5/3/1 Bench yesterday.
Training 4/12/2011
Knee Paused Snatch: 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3, 83x2/3, 86x2/3 It’s hard to be patient enough on these. 2nd one at 86 looked pretty good.
[/quote]
Carl,
Belated congratulations on the Master’s meet performance (belated or fashionably late?)!
Would it take too much time for you too lay out your training template in on e post? I have failed in a few attempts to put it together from your logs. I am interested in how you integrate the 5/3/1 main lifts and assistance work into training the classic lifts.
Kevin
Kevin, the general idea is O-lifts and their variants first, 5/3/1 and assistance second.
I try to get at least one day a week of heavy singles in snatch and one day for clean and jerk. The volume and intensity here varies. Right now, while trying to rehab my hamstring and knee, I’m keeping maximum intensity at 85% with 5-10 attempts in this range. There are spells where I go up to 100%+ attempts every day, with up to 20 attempts above 85%.
After the working 5/3/1 sets I do 1-3 heavy singles, the heaviest usually at 100%+.
The assistance work changes according to need, mood, and whim, but I try to stick with the same exercises until they don’t seem to be progressing quickly enough. I usually do 3 sets of 5-10 reps on the assistance, although fronts squats are kept in the 3-5 rep range. Just what day I do particular exercises changes from time to time also.
Here’s what it looks like at the moment:
Monday
Heavy Snatch singles
5/3/1 Bench
Bench: (80%x5)3
Pendlay Rows: 3 sets of 5 at same weight as bench assistance.
Tuesday
Knee Paused Snatches: Up to max (for the day) triple
5/3/1 Squats
Front Squats: (85%x3)3 (Although I am skipping these until the knee is better)
RDLs: 3 sets of 6-10 at ~70% of squat max
Wednesday
Knee Paused Snatches: Up to max (for the day) triple
5/3/1 Military
Military: (80%x5)3
Pullups: BW + 2.5kg x 7,7,7 (or at least thats the goal)
Dips: try to match weight and reps of pullups
Thursday
Heavy C&J singles
Friday
Knee Paused Snatch: Up to max (for the day) triple
Deadlifts: I’ve left these out recently, and I think this time I’m not going to do 5/3/1, but work 1st pull technique instead, i.e as heavy as I can go and maintain proper bar path for 3-5 reps
When the knee can take it, I’m going to switch out the last day of snatches for more clean and jerk work, haven’t decided exactly what yet. I’m thinking jerks need more work than cleans.
Hope this is detailed enough for your question.
[quote]Carl Darby wrote:
Kevin, the general idea is O-lifts and their variants first, 5/3/1 and assistance second.
…
Hope this is detailed enough for your question.[/quote]
It certainly does! Thanks for the detailed accounting Carl!
Onward and upward…
hey Carl, been out for awhile. I’m glad to hear you’re going to have time for a highland games or 2.
Carl, good looking paused snatches at 86kg!! I’ve been reworking my first pulls in both the snatch and clean because my original pull looked like a tilted back S, not as vertical as I thought I was doing. It basically came down to increasing hamstring and low back strength and keeping the chest up during the pull. I didn’t realize how bad I was shooting my hips during the first pull!! In doing the rework, I’ve been doing the paused versions of the lifts as technique work before the lifts, and 55 for the snatch is all I could really handle well today.
Thanks John, tomorrow morning bright and early we’ll be out there throwing.
Thanks Keith. I am not keeping my weight back far enough towards my heels, and end up jumping forward on all of them, eventually missing forwards when I get too tired. But that’s one thing I’m trying to fix by doing these. I need to learn patience and trust that the bar will easily go high enough if I just wait to hit the right positions. Your weights will come up quickly I think. Only a few weeks ago I was struggling to get 3 at 70.
how is your hamstring?
Much better alexus. I snatched today without any hamstring pain, did some two turn throws with the weight yesterday with only slight discomfort on the first two, and jogged 400m pain free. Still can’t do full spins with the shot though. Thanks for asking.
Had some highland games on the 16th. Heavy hammer went my usual low 50’s, turned a 18’ 65lb caber, and got 60 degrees with a 16.5’ 90lb caber. WFDs were a little off. I was able to do 2 turn throws, but couldn’t go very hard. Ended up with 43’ something in LWFD and 28’11.5" in HWFD. In WOB I finally got 13’, but didn’t come very close in three tries at 14’. Threw well in stones, 29’7.5" in braemar, 39’8.25" in open stone. Didn’t throw light hammer or sheaf. Ended up second out of three and had tons of fun. Wife got videos of some of it. I’ll try to get that up soon.
Took last week completely off, didn’t enter a weight room and didn’t pick up any throwing implements. Went to Morro Bay and spent all my time resting, eating, and messing around with my wife and kids on the beach.
Except for the twisting to the left, I’m starting to like how these look.
Training 4/25/2011
Snatch: 50x2, 60x2, 65x1, 70x1, 75x1, 80x1, 83x1, (86x1)10
5/3/1 C4 W1 Bench:
68x5
73x5
77x9
87x1, 93x1, (73x5)3
Pendlay Rows, (74x5)3