Power cleaned 130kg last week too - caught it pretty high. Awesome.
I’m 2 days short of 6 calender weeks training as a weightlifer. I’ve a great coach and I’m really happy with my progress.
My shoulder’s a bit achy this morning in extreme ROMS. Might just front squat today and leave it at that.
I’m mid way thru the smolov base meso cycle for front squats too. Tonnes of fun. Really!!
Good to see u again Henley, I remember when you posted some videos a while back in the old OlyTraining thread.
5/7/10
Lifting at the Univ gym
My abs were extremely sore still from 5/5/10, and my lower back was feeling “funny” so I did not do any Oly Training (eventhough i was supposed to Test my Snatch & Clean & Jerk)
EZ-Bar Curls…pullup/chinup supper-set,
-4sets
Bulgarian Split Squats…pullup/chinup supper-set
-5sets,
-up to 2x45lb dumbbells, 7reps
Glute-Ham Raise…pullup/chinup supper-set
-4sets,
Single Leg RDL…pullup/chinup supper-set
-3sets
Back Hyper-Extension…pullup/chinup supper-set
-bw+30lbs, 3sets
Curls (sitting on an inclined bench with arms hanging out)… BW inverted Row supper-set
-4x6
Oblique Abs… face-pulls supper-set
-3sets
Face-Pulls
-3sets,
Good Stretch & that it!
Sat Session
Power Snatch:
90x3/2
95x2/1
100/1
105/1
110/1 PR
100x2/2
Light Oly GMs
120x2/3
140x2/3
Power Clean
100/1
110/1
115/1
120/1
Man I gotta get a new mattress, my hips were really pissed this morning and they didnt calm down during warmups. Still managed to pull a PR on the PS finally. The GMs did help in the PC but my hip got in my way, so I kept it lighter today in terms of volume. Traffic was a bitch today too so I didnt have enough time to FS, but its not a big deal since its more prudent to rest the hip.
Sunday Session
Snatch
90x2
95x2/1
100/1
105/1
110/1
115/F,F,1
105x6/1
110/1
GM
200x3/3
205x2/3
Clean
100/1
110/1
115/1
120/1
125/1
130x2/1
Decent day. Hip was better today because I slept differently, but it still aggravated throughout the session. GMs were a working PR, snatches were good but I got my volume via singles rather than doubles because I wasnt feeling doubles and just wanted to get the work in. I need to do more reps with 110 so that 115 gets more consistent, total pain in the ass with that weight. Cleans were good, 130 hit my thigh low so I did it again. Didnt get my volume in with it because its Mother’s Day and I had less time than usual on Sundays.
So… been a while since I posted… last weekend (two fridays ago…) i got food poisoning… most likely from bad whey. I went from a solid 94.5kg down to 90kg from friday to sunday. Missed a training session, then missed tuesdays b/c of senior thesis night (which was a BLAST).
anyhow, fianlly got back in on thursday and saturday… weighed 92kg thursday and 93kg on saturday. I feel weak as balls… you’ll see.
Thursday (thank god it was a scheduled recovery day, good day to come back into it)
PowerSnatch + OHS
40x2+2
45x2+2
50x2+2x4
Snatch
50x2x4
PowerClean + Split Jerk
50x4+1x2
60x4+1x2
70x4+1x2
Clean and Jerk
70x1+1x5
Back Squat
70x5
90x5x3
bw 92kg… felt weak and slow as HELL… got so sore from this workout. Was still tight saturday…
Saturday
Snatch
40x2
45x2
50x2
56x1x5
65x0
65x1x4
65x0
70x1
70x0x2
70x1
Clean and Jerk
50x2+2
63x2+2x2
73x1+1x2
80x1+1x3
86x1+1x2
92x1+1x2 [missed first jerk in front like way out. also probably powercleaned it on the first set]
97x0x2 [two rito’s aka pulled it to the knees and let go]
85x1+1
80x1+1x3
60x1+1x3
bw was 93kg, 97 felt light off the floor, but so heavy at my knees, no acceleration at all… 92 felt heavy, yet easy. Jerks were just off all day, couldn’t get my left hand to pop out to the side enough, and thats the one i have a hard time locking out. Oy!
[quote]GqArtguy wrote:
[quote]Koing wrote:
Interesting.
I’d never do anything prior to lifting, it just burns me out!
How low do you go on your GM with 190kg?! With about 70kg to parallel would nearly snap my back man…or you only lean slightly forwards on it?
Koing[/quote]
These are Oly GMs, just like Francis Torneffy in the Ironmind vid “Heavy Metal in Melbourne.” Its very different from a regular GM because 1) you only go to the power position, 2) you cant sit back all the way, bur rather maintain your weight on the feet as if its on the pull, 3) you drive up with the legs to drive up explosively.
[/quote]
Aight!
08/05/10 : C&J Moderate
Dynamic warm ups
C&J
bar work
40 x 2
50 x 2
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 0; failed clean wtf?
120 x 0; gashed the Jerk?!
120 x 1 : much better
120 x 1
120 x 1
120 x 1
Front Squats
100 x 3
120 x 3
140 x 3
Pull ups
12reps; was literally 2inches off the 13th rep, happy. Been out of pull ups for about 2-3 weeks due to shoulder injury
Some gun work that was a bit half assed…whatever…
GHR : all negatives lol
6rep x 3sets
Ab roll outs
6reps x 3sets
TeamKoing OxMan
67kg Snatch + 5kg PB,
90Kg Clean
92kg front squat x 3reps
TeamKoing RegiEski
C&J 95kg, + 5kg PB
Front Squat 140kg + 15kg
They’ve had about 8 sessions with me so far.
Koing
Sounds like you had some rotting Whey romanaz… I’ve had food poisoning before, but it only lasted a day, 2 tops. And didn’t drop much weight.
5/10/10
Lifting at the Univ Gym… Last day of the Maryland Weightlifting Club 
Snatch off Boxes:
-up to 70kg, 2,2,0,2,2
–don’t wtf happened int he middle
Snatch Pulls:
-85kg 3x3
Front Squat 5x5
-last set 105kg 4reps, could not make the 5th rep.
Dumbbell Bench Press:
-up to 75lbs 6reps (mini PR)
Deadlift (conventional)
-up to 315lbs 2x3
Stretch supper-set with Hanging Leg Raises
11/05/10 Snatchathon
dynamic warm ups
Snatch
bar work
40 x 3
50 x 2
60 x 2
70 x 2
80 x 1 : fast
90 x 1 : fast
100 x 1 : felt sof 0ckuing heavy?! rested too long since the 90
110 x 0
110 x 1
115 x 1 : nice, squat up felt heavy…must have been the 90seconds I was pulling my car yesterday in a car park…
120 x 0 : close
120 x 0 : not as close
120 x 0 : f0cking close
120 x 0 : REALLY close
121 x 0 : nothing left
The line of the bar is a lot better now, only lost one behind and the others I wasn’t fully under, very close though!
Pull up :
1 shoulder still puling a bit
chin up :
shoulder still pulling a bit
Military Press
1rep
10reps paused each rep
Weighted dips
10kg x 3reps
20kg x 10reps
20kg x 8reps
20kg x 10reps
Bent over rows Oly style: Start of the 2nd pull
35kg x 15reps
35kg x 15reps
35kg x 20reps
Hyperextensions
x10reps
5second pause at 45*; 5second pause at horizontal to the floor x 5reps x 2sets PUNSHING
Going to keep these in my training schedule!
Overall happy. Cloest attempts to 120 so far, more encouraging as I wasn’t super strong in the gym, a bit sluggish. Can’t wait to do the comp and peak for it by cutting out the crap and getting on on the comp platform! I’m expecting big things!
Koing
Tues Session
Power Snatch:
85x2
90x2/2
90/1
95/1
Snatch
100/1
105/1
110/F
100/1
105/1
110/F
105/1
100x5/2
Back Squat
150/3
160/3
170x2/3
Mixed feelings today. Tuesdays are my lowest performing days because my schedule is such that I have to train in the morning AND Im alone. This makes not thinking a little harder. 110 was a close miss both times but I just thought about it and got in my own way. Still got some good technique volume in with decent weight.
I was aiming for 175x5/3 on the squat but my hip starting flaring up as I got 170 and I just couldnt stay tight at the bottom, so those were way harder than necessary. On the plus side, the hip started acting late in the session rather than throughout, so at least its healing. Im going to rest tomorrow and hopefully it will be better by Thursday.
12/05/10 : C&J
dynamic warm ups
C&J
bar work
50 x 2
70 x 2
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1
120 x 1
130 x 1
135 x 1
140 x 0 : missed Jerk
140 x 1 : nice
142 x 0 : missed Jerk
142 x 0 : missed Jerk
142 x 0 : missed Jerk
Felt flat but did 140 so wasn’t too bad
Back Squat
60 x 3
100 x 3
130 x 3
150 x 3
160 x 3
170 x 3
180 x 3
Crunches x 15 x 3sets
Done
Koing
Wed Session
Power Snatch
50/3
60/2
70/2
80/2
90/2
Snatch
95/1
100x6/1
This was a very impromptu session. Wasnt supposed to train today but wanted to do a light session to get some blood flow to the knee and hip. Both felt ok, not great tho. Werent aggravated by this session, but I think part of it had to with the fact that it was hot and humid, so it was very easy to warmup fast.
Today on the other hand was achy weather, and everything felt heavy in warmups so I just bailed and will play it by ear tomorrow. My new memory-foam mattress came in today so hopefully that will abate the hip pain that hasnt seem to have gone away lately.
Good to see you on board hanley I have reverted back more to the dark side of fat boy powerlfiting but still putting in some cleans and snatches here and there I am competing in the Scottish Unequippeds in July then I will look to another oly comp in November.
Anyway here is another n00b Kengo Akiyama during his third ever clean session managed 70kg (bodyweight of 70) still a bit ropey but he’s picking it up pretty quickly.
Koing that que of driving your head up tall is working pretty well for some of the people I coach much less complicated and easier to digest, cheers.
Sat Session
Power Snatch:
80/2
90/2
95/1
Snatch:
100/1
105xF/5
90/1
95/1
100/1
105/1
110/1
115/F
110/1, F, F, 1, 1, F, 1, 1, 1, 1
100x2/2
105/2
110/1
Front Squat
140/3
150x4/3
Snatch battle today. I kept clarking 105 early in the session and I was getting pissed. I only got under it twice but I would catch it and the bar would slowly creep behind me so Id let it go on the bottom. So I just went down because that weight sucked and needed to drop confidently.
After that, I would basically load/wipe my face then go. There was very little rest once I worked back up because I didnt want to think about things and needed to just do it. I finally hit my groove, 115 was a clark, so I went to 110 and just worked on getting as many reps in as I could.
The misses at 110 were lost behind me; again, Id catch but my weight would be just a tad back that I couldnt stand well with it and the bar would drift back. The rest were solid. I went to do some back off sets, but then I figured Id give 110 another ‘fuck you’ before moving on. Im very happy with this session.
FS were a mixed bag. Physically, I know I can do more, but my hip started bothering me as I did these so I stayed at 150. I definitely feel I can do 160 for a triple (which would be a rep PR) if my hip werent getting in my way. Im going to go to my ART and see if my psoas is the cause. Got the new mattress and thats abated some discomfort, but hasnt gotten rid of it.
Finals and are going on now so training time has been limited…
5/12/10
My calves were burning from running up and down stairs the day before in school… I could not find where an event for class was taking place.
So… quick 30min traning at the Univ Gym for my exam is the next day:
Windshield Wipers & Single Leg-RDL (alternating)
-7sets 5-4reps…up to 115lbs
5/15/2010
Lifting at the Bmore gym at 3am… I was at my gf’s house and I told her, I’ll be back gotta go lifting for a bit. (That’s why I started at 3am and not at 12am)
Back Squats
-5x5
-up to 120kg 5reps
----this shit was super-hard
Towel Pull-ups + Dips + Fat Barbell Curls/or/Dumbell Curl sitting on an incline-bench
(supper set)
-5,8,5,
(rest)
-3,5,3,
(rest)
–Repeat x6… this shit was awesome, I am so doing it again.
First meet
Gold in 16/17 85s
Sn 65,70,73
C&J 80,85,92
6/6
Some 62 beat me out for Gold overall 16/17
[quote]NJ-Polska wrote:
First meet
Gold in 16/17 85s
Sn 65,70,73
C&J 80,85,92
6/6
Some 62 beat me out for Gold overall 16/17
[/quote]
Awesome work man! I would say that it is an enjoyable success for sure.
Sunday Session
Good Mornings:
70/5
110/5
140/5
160/5
Power Clean & Jerk:
70/4
80/2
90/1
100/1
110/1
Clean & Jerk:
115/1
120/1
125/1
130/1
135/1,F,F
110/1
115/1
120/1
125/1
130/1
135/1
125x3/2
More Good Mornings:
140/3
160/3
180/3
200/3
205x3/3
Pretty good session. I wasnt sure what to expect today because my knee was making me gun shy, but it held up during the session. My hip didnt bother me either. Did the GMs first to get some pop for the power and full cleans. My I am cognizant about my knee so Im not going too heavy on the power versions since those can aggravate things. Full cleans were better than I expected, I was clarking 135 so I worked back up since that worked well yesterday. Then I backed off and got some good volume in. The weights werent hard today, it was more a matter of making sure I avoided creating or exacerbating any pains Ive been having.
[quote]NJ-Polska wrote:
First meet
Gold in 16/17 85s
Sn 65,70,73
C&J 80,85,92
6/6
Some 62 beat me out for Gold overall 16/17
[/quote]
Good job der man, congrats!
PB BS on saturday 180kg x 8.5 (
1.5 reps possibly quarter squat at the end I’m calling it a half however)
[quote]IrishMarc wrote:
Good to see you on board hanley I have reverted back more to the dark side of fat boy powerlfiting but still putting in some cleans and snatches here and there I am competing in the Scottish Unequippeds in July then I will look to another oly comp in November.
Anyway here is another n00b Kengo Akiyama during his third ever clean session managed 70kg (bodyweight of 70) still a bit ropey but he’s picking it up pretty quickly.
Koing that que of driving your head up tall is working pretty well for some of the people I coach much less complicated and easier to digest, cheers. [/quote]
The lifter looks like he has a lot of promise. Yeah a bit ropey but wtf it’s his 3rd Clean! It’ll get a lot better with more training!
Yes I’m an immense coach. Stop stealing my copyrighted coaching LE CHAT 
lol j/k. Yeah most people find it easier to reach up and get their head tall then to drive their hips in. If they drive their hips in it’s not as powerful then if they get their head up.
Also get them to do this with no bar.
Get them to hold the start of the 2nd pull position. Now tell them to JUMP.
NOW immediately tell them it’s SH!T!!! lol. Tell them to jump properly! THIS is the movement you want to promote to them. The higher they can get off the ground the better a lifter they will be.
Oxman and DeepSquat will know how this works. EVERYONE jumps rubbish from this position as they are thinking about it too much. You just need to let it go and JUMP!
[quote]NJ-Polska wrote:
First meet
Gold in 16/17 85s
Sn 65,70,73
C&J 80,85,92
6/6
Some 62 beat me out for Gold overall 16/17
[/quote]
Nice mate! Where was the meet?
Koing
15/05/2010 : Light day
dynamic warm ups
front Squat
bar x 6
60 x5
100 x 5
On Saturdays I’m going to do light squats first to prep my body and do some hyper extensions. This idea of hypers just came to me now. For whatever reason my body doesn’t like training after being awake for 60-100minutes. I use to be perfectly fine with 30minutes before…but apprently not now?!
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
C&J
bar work
40 x 2
60 x 1
80 x 1
90 x 1
100 x 1
some bicep curls x 3sets?
GHR (negatives) x 6reps x 3sets
Koing