-[][][]---OL Log 3---[][][]-

Training Powerlifting
201

4/21/2010

Lifting at the Univ Gym:

Cleans from High Hang:
-a little trouble getting into the proper position at 1st. Until I started off the floor but stopped at the H.H.
-up to 90kg 2x3
–That’s a PR!.. on the last rep I blanked out for 1/8 of a second, and did a dance move.

Clean Pulls:
-up to 115kg 2x3
–lacking energy :frowning:

Back Squats:
—got some Famous Amos cookies + milk… now I am good to go!
-up to 120kg 2x5

Pull/Chin Up supper-set with Abs
-3sets

Twists on the cable machine:
-2sets each side of the torso.

Really Fat bar Rows:
-4sets

Stretch & Go Home

202

[quote]The Ox Man wrote:
Was lifting horribly, felt really weak for some reason, form was absolutely crap so thought its best not to reinforce the crap lifting and left it there
.[/quote]

Good call mate.

I have stumped up your £10 entry fee for the comp and same with Reginofski.

11am Saturday training!

17/04/10

dynamic warm ups

Power Snatch
bar work
40 x 3
50 x 2
60 x 2
70 x 1
80 x 1
90 x 1

Can’t remember what else I did?!

19/04/10 : First classical lifting week leaning towards the British

Dynamic warm ups

Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 0 behind
115 x 0 behind gash
120 x 0 behind gash
120 x 0 behind gash
120 x 0 behind gash
115 x 0 behind gash
115 x 0 behind gash

I blame the shoulder…strong getting it up (standard) but I wasn’t blocking properly with shoulder the way it is

Front Squats
90 x 3
110 x 1
130 x 1
140 x 1
150 x 1
160 x 1
165 x 0 punished

Crunches 15 x 3

21/04/10
dynamic warm ups

Clean and Jerks
bar work
60 x 2

79kg x 3reps : :2nd rep I PC and PJ more tiring then you think, especially with my savagely piss poor fitness LOL
110kg x 3reps : 2nd rep I PC & PJ
119kg x 2reps
119kg x 2reps
119kg x 1rep
122kg x 1rep
124kg x 1rep
126kg x 1rep
132kg x 1rep
134kg x 0rep : missed the Jerk, right shoulder was giving me crap, BS

Frotn Squat
69kg x 3reps
110kg x 1rep

118kg x 5reps :
135kg x 4reps
140kg x 3/reps : gashed the 4th, just the back was giving in, legs felt okay, but my back felt like it was buckling in!
142kg x 2/3reps, same as above
144kg x 2/3reps, same as above
146kg x 2/3reps, same as above
148kg x 1rep : better
151 x 1rep
153kg x 1rep
155kg x 1rep
160kg x 0rep, unracked it, went dizzy dropped the bar…

I was dry heaving inbetween recovery…needed more food today…

crunches x 15reps x 2set

totally f0cking smashed…

Koing

203

Friday 23/4/2010

Power Clean

60kg x 10
80kg x 5
90kg 4x3 (jerk on last rep of each set)

Clean Pull

130kg x 5
180kg 5x3

Front Squat

80kg x 3
110kg 4x3

CG Pull Ups

BW x 8,8

L Pull Ups

BW 5x4

204

thursday

powersnatch + OHS

40x2+5
45x2+5
50x2+5
58x1x3
66x1 [easy as cake]

Clean and Jerk
50x2+1,1+2
70x2+1,1+2
75x1+1
83x1+1
90x1+1x2

Back Squat
75x3x3
105x5x2

Push Press
60x2x3

GoodMornings
60x8x3

forgot to weigh myself. 90 clean and jerks went easy, re-learning to bring my front foot forward first.

205

4/23/10

Lifting in NJ!.. and Sneaky Weasel was there too.

Snatch:
-up to 75kg 1rep

Clean & Jerk:
-up to 95kg 0, 1rep

Back Squats:
-up to 120kg 2x2
-then I went for a PR! 120kg 5reps EASY!

Chin up + Push up:
-3sets

206

clean&jerk
3x50
1x70

shoulder felt a bit hurt so didnt push it

clean
2x4x80

squat(powerlifting style)
5x100
3x120
3x130
3x140
3x150

lunges
2x8x50k

dip/side lateral superset

in the other news, Koing was on telly today!!! In the gladiators program

207

Sat Session

Power Snatch
85/3
90/2
95/2
100/1
105/1

Snatch
110x4/Fail
100x3/2
105/2
110/1
115/1
100x3/2

Front Squat
140/3
145x4/3

Pretty good day today. I had to regroup on the snatches so I went down, I found the bar wasnt hanging off my traps enough then everything came together. FS were fine, good working weight since I took a 3 wk break from squatting a few weeks ago.

208

Forgot to post my other sessions:

Tues:
Power Snatch:
85x2/3
90x2/2
95x2
100/1
105/1
107.5/F I actually made this lift but I caught in full snatch position so it doesnt count
95x5/2

Power Clean & Jerk
100x2/3
105x2/2
110x2
115/1
120/1
125/1
112.5x3/2

Back Squat:

160/3
165x5/3 Working PR

Curls 3 sets of 9

Good session. I really wanted that 107.5 power snatch, but it wasnt in the cards today. I was happy with the 125 PCJ. Squats went well too. Ive been doing a modified Hephburn approach to my strength work, focusing on getting a weight for a certain amount of volume then moving up from there. It still allows for progress while building up my rep strength, which seems to be more effective than worrying about my 1 rep max in terms of being strong enough for the OL and the volume.

Thurs

Power Clean & Jerk
100/2
107.5/2
112.5/2
117.5/1
122.5/1
127.5/1 PR

Clean & Jerk
130/1
132.5x4/1
120x5/2

Olympic Goodmornings
180x5/5 working PR

Very happy with the PCJ, I wasnt expecting it because I was tired going into this session but I was making my lifts so whatever. I hope to power clean 135 soon. I didnt go too high on the CJ because I was def too tired to do higher weights, so I just made sure that the technique and speed was there. The doubles were taxing but they felt light enough after the 132 that I could get away with them. The GMs were good, Im going to go up from there on the next volume session.

209

Training at the club with team Koing :stuck_out_tongue:

Snatch

Bar Warm Ups
30kg x 3
40kg x 3
45kg x Fail, was being limp!
45kg x 1
50kg x 1
55kg x 1
60kg x Fail
60kg x Fail
60kg x 1 Concentrated on holding a good starting position
63kg x Fail
63kg x 1 PB!
65kg x Fail
65kg x 1 PB!
Felt good, once Koing told me to really focus on bracing myself at the start my lifts went up a lot easier!

Clean + Jerk

Bar Warm ups
40kg x 2
50kg x 2
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x Fail (jerk)
80kg x 1
83kg x Fail
83kg x 1 PB!
Happy with the PB, jerk needs work though!

Front Squat

20kg x 4
40kg x 2
60kg x 2
80kg x 1
90kg x 3
92kg x 3 Volume PB!

Pull Ups

BW x 10
(not quite the 20 I’d promised :P)

Jerk From Rack:

40kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
Really focusing on driving up straight

Bent Over Rows

(40kg x 6) x 6

Snatch Pulls

40kg x 4
60kg x 4
65kg x 4
(70kg x 4) x 4

Decline Sit Ups

10kg x 8
10kg x 8
10kg x 8
10kg x 8

Felt beaten to hell. Was happy with my lifting though! Going to be feeling it tomorrow and monday! :smiley:

210

4/24/10
Quick lifting at the Univ gym

Drop Snatch:
-up to 60kg 3reps… meh I feel like shit

Bulgarian Split Squats:
-light, 3sets

Curls:
-21 (7,7,7)

Rotator Cuf stuff

211

[quote]hatesmiles wrote:
clean&jerk
3x50
1x70

shoulder felt a bit hurt so didnt push it

clean
2x4x80

squat(powerlifting style)
5x100
3x120
3x130
3x140
3x150

lunges
2x8x50k

dip/side lateral superset

in the other news, Koing was on telly today!!! In the gladiators program[/quote]

lol

You get Sky1 on finish tv?!

Koing

212

[quote]GqArtguy wrote:
Sat Session

Power Snatch
85/3
90/2
95/2
100/1
105/1

Snatch
110x4/Fail
100x3/2
105/2
110/1
115/1
100x3/2

Front Squat
140/3
145x4/3

Pretty good day today. I had to regroup on the snatches so I went down, I found the bar wasnt hanging off my traps enough then everything came together. FS were fine, good working weight since I took a 3 wk break from squatting a few weeks ago. [/quote]

Nice Snatching and squats!

Koing

213

[quote]The Ox Man wrote:
Training at the club with team Koing :stuck_out_tongue:

Snatch

Bar Warm Ups
30kg x 3
40kg x 3
45kg x Fail, was being limp!
45kg x 1
50kg x 1
55kg x 1
60kg x Fail
60kg x Fail
60kg x 1 Concentrated on holding a good starting position
63kg x Fail
63kg x 1 PB!
65kg x Fail
65kg x 1 PB!
Felt good, once Koing told me to really focus on bracing myself at the start my lifts went up a lot easier!

Clean + Jerk

Bar Warm ups
40kg x 2
50kg x 2
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x Fail (jerk)
80kg x 1
83kg x Fail
83kg x 1 PB!
Happy with the PB, jerk needs work though!

Front Squat

20kg x 4
40kg x 2
60kg x 2
80kg x 1
90kg x 3
92kg x 3 Volume PB!

Pull Ups

BW x 10
(not quite the 20 I’d promised :P)

Jerk From Rack:

40kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
50kg x 2
Really focusing on driving up straight

Bent Over Rows

(40kg x 6) x 6

Snatch Pulls

40kg x 4
60kg x 4
65kg x 4
(70kg x 4) x 4

Decline Sit Ups

10kg x 8
10kg x 8
10kg x 8
10kg x 8

Felt beaten to hell. Was happy with my lifting though! Going to be feeling it tomorrow and monday! :smiley:
[/quote]

It’s the TEAM KOING affect!

Good to see you and sweet to get 4 PB’s :slight_smile:

Snatch,
C&J
Total
Front Squat 3RM :slight_smile:

24/04/2010

Snatch

60 x 3
71 x 3
83 x 3
90 x 1
95 x 3
97 x 2
99 x 2
101 x 2
103 x 2
104 x 0/2 gash, was suppose to do 1 but missed it behind twice instead
106 x 1
108 x 1
110 x 0, behind, no biggie
112 x 0/3, was suppose to do 1rep
112 x 0/3, same as above, two behind, one in front
112.5 x 0, see what I did hear? I went up as I was losing them behind…but the 0.5 was too heavy and lost it in front
112 x 0/3, tiring…
112 x 0, spent, enough is enough, too smashed up, but happy I managed 108 on a saturday

Front Squats
60 x 3
100 x 1

118 x 3 : felt heavy
134 x 4 : heavy
140 x 4 : heaiver
142 x 4 : punishing
145 x 3 : savage
147 x 3 : unf0cking belieable…
149 x 0/2 : went down 1/4 way and bailed, nothing left, EMPTY…

totally f0cking spent, training drink and 2 lucozades, totally f0cking ruined…

Took 4hrs to run through that…

214

[quote]Koing wrote:
Took 4hrs to run through that…[/quote]

Jesus, as much as I love lifting, I’m not sure I could handle doing it for 4 hours straight, especially if it was anything other than singles, haha. I start managing my rest times better when I start creeping up on 2.5 hours/session.

215

[quote]TheJonty wrote:

[quote]Koing wrote:
Took 4hrs to run through that…[/quote]

Jesus, as much as I love lifting, I’m not sure I could handle doing it for 4 hours straight, especially if it was anything other than singles, haha. I start managing my rest times better when I start creeping up on 2.5 hours/session.[/quote]

I was in the gym for about 5hrs but the hr taken off is forthe coaching and other stuff with Oxman and Regieski.

I don’t think it would be doable from start to finish with a warm up to finish that session in less then 3.5hrs man with my PB’s. It would be different if your PB’s were +25kg you’d have a lot more room in the tank. It would be good to see someone do the % that I did. It was ridiculously savage mate…I was f0cked, hell the Snatch attempts at 112kg also did not help my legs! That alone would have taken 25-30minutes minimum…but yeah I aim to somehow shorten my sessions. But to be fair I set aside Saturday 11am onwards till at least 1430 or 1500 for training so I don’t care as long as I get through the session.

Koing

216

4/26/10
Lifting at the Univ Gym:

Snatch from high Hang:
–fuck this I can’t worth a crap
Going Home

4/27/10
Lifting at the Univ Gym:

Snatch from the Hang:
-up to 70kg 2x4

Snatch Pull:
-up to 100kg 2x3

Front Squat:
-up to 110kg 2x5

Dumbbell Bench Press:
-up to 60lb 3reps
–heavy as hell
-2nd try 60lb 6reps

Decline Abs + Twists (with barbell)
4sets…3sets

Very happy with the lifting today.
Stretch & Go Home!

217

Saturday

PowerSnatch + OHS
45x2+5x5

Jerk from Behind the neck
50x2x2
70x2x2
83x1
90x1x3

Drop Snatch
50x3
58x3
65x2
73x1x5 [really tried to hit bottom fast on these, felt good]

bw was 94.1kg…

Tuesday

Snatch + OHS
40x2+2
45x2+2
50x2+2
58x1x2
65x1
70x1
73x1

PowerClean + Split Jerk
50x2+1x2
70x2+1x2
83x1+1x4

Back Squat
70x5
95x5
105x5
120x5

Clean and Jerk
50x1+2x2
70x1+1x3

bw was 94.4kg… snatchs felt great today, fast!

218

TeamKoing Oxman

65Kg +5Kg PB
83Kg +3Kg PB

Team Koing Regieski

90kg +5kg

26/04/10 : C&J

dynamic warm ups

C&J
bar work
40 x 2
70 x 1
90 x 1
110 x 1

118 x 3 not videoed
25-30seconds recovery inbetween triples and doubles, man it’s one hell of a f0cking work out…
122 x 3
125 x 2
126 x 2
127 x 2
130 x 2
132 x 1
133 x 1
134 x 1
136 x 0
138 x 0
138 x 0 : was suppose to do 141 but no point as i failed the previous 2 singles

Jerks feeling really fast though!

110minutes to complete from start to finish, smashed…

Koing

219

Sup Brahs,

112.5kg on the PC today. 2.5kg PB

That is all

220

4/28/10

Lifting at the Univ Gym:

Clean from the Hang:
-up to 90kg 2x3

Clean Pulls:
-up to 115kg 2x3
—felt very hard.

Back Squats:
-125kg 2x2
—hard too.

Chin ups:
-2sets,

T-Bar Row -supper set with- One arm Dumbbell Press:
-4sets…4sets, up to 65lb DB.

T-Bar Row -supper set with- Crunches:
-4sets…4sets

T-Bar Row:
-up to (3)45lb plates + (1)25lb plate, 5x3

Stretch & GO HOME