17/05/2010 : Both to Max
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
115 x 0 : felt much heavier
115 x 0
115 x 0
117 x 0
117 x 0
Gash…I was well rested but wasn’t on it? Knees a bit sore. Rubbish
C&J
bar work
40 x 2
60 x 2
80 x 1
100 x 1
110 x 1 : felt heavy
Cut my loses and save it for another time. A wiser choice. No point doing 130-135 for nothing, not a week and a half before a comp imo.
Front Squat
62 x 3
82 x 3
Koing
Soo Ive ben having trouble with my clean
I can hit 101 for a triple(Little bit of rest), however i fall in on the squat up doing 106
Im thinking that…
Tuesday
Cleans
Bar work
40x5
50x5
60x5
70x2
80x2
90x2
101x2x2
106x1
106x0
101x(1,1,1,1,1,1)
Back Squats(lbs)
135x5
185x5
225x3x3
Soo Ive ben having trouble with my clean
I can hit 101 for a triple(Little bit of rest), however i fall in on the squat up doing 106
Im thinking that…
Tuesday
Cleans
Bar work
40x5
50x5
60x5
70x2
80x2
90x2
101x2x2
106x1
106x0
101x(1,1,1,1,1,1)
Back Squats(lbs)
135x5
185x5
225x3x3
[quote]NJ-Polska wrote:
Soo Ive ben having trouble with my clean
I can hit 101 for a triple(Little bit of rest), however i fall in on the squat up doing 106
Im thinking that…
Tuesday
Cleans
Bar work
40x5
50x5
60x5
70x2
80x2
90x2
101x2x2
106x1
106x0
101x(1,1,1,1,1,1)
Back Squats(lbs)
135x5
185x5
225x3x3
[/quote]
Are your Cleans in Kg’s and your squats in lbs? IF so your squats are holding you back. Your back squat of 225x3x3 isn’t going to give you much more then 110-115kg for a single front squat imo so your on the limit of your Cleans failing 106kg.
The doubles at 101 would not have helped mate.
Work heavier singles but a video would help on where your failing.
Do you fail to rack it? Or you fail on the squat up AFTER you have racked it? Whats your 3RM front squat?
Koing
ya squats in lbs
The backSqs were basically a token lift, the singles really took it out of my back.
My 3rm for a front squat is 245
Im racking the bar, getting it too about quarter squat height and then loosing my tightness casuing me too dump it.
Ill try and get a video
Wed Session
Power Snatch:
50/3
60/3
70/3
80/2
90/2
Snatch:
90/2
95/2
100/1, F, 1
105/F,1
110/1, F,1,F,1,1,F,1,1,1,F,1,1,1 (10 singles, 4 misses)
100x2/2
CJ
100/1
110/1
117.5/1
122.5/1
127.5/1
132.5/1
122.5/2
Back Squat:
140/2
150/2
160/2
I went to the chiro yesterday because my hip was hurting that I couldnt even squat bodyweight without pain. Turns out that the crappy snatch I caught about 1.5 wks ago moved my pelvis forward and rotated it counterclockwise which was pinching the front of my hip when it would tilt anteriorly. I felt way better after he adjusted me and loosened up my quad with ART. The squats were just to see how things felt. Hip just needs some rest and I could see it wasnt ready for 160+ on the squats. It wasnt heavy, just not comfortable. So Ill try squatting Saturday and see what happens.
The rest of the session was fine. I warmed up with power snatches, then went into full snatches. All but one of my misses today were such that I would catch the bar at the bottom and hold it for a few seconds but then lose it behind me. Usually that happens when I cut my pull slightly; only one miss was gross where I hopped forward and lost it behind me. I went to 110 and just worked on getting consistent with it. Then I worked up to a good single on the CJ today. Next session Ill do more CJ volume and less on the snatch, working to a heavy single and go from there. So I was pleased with today’s session and am glad my hip is feeling better.
[quote]IrishMarc wrote:
[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)
wtf @ the last rep?! You totally bailed out on it! lol BUT not as bad as the 160 attempts I had the other week on front squats LOL. Went down, got buried lol, another attempt, unracked it and then put it back in the rack LOL
19/05/2010 : Both lifts
Dynamic stretches
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1 : feeling better then monday
100 x 1
105 x 1
110 x 1
115 x 0
Felt better then Monday
C&J
bar work
50 x 2
70 x 2
90 x 1
105 x 1
120 x 0, terrible jerk
120 x 0, terrible jerk
120 x 1, better jerk
120 x 1, better jerk
125 x 1, sweet jerk
Ridiculously failing 120 on the Jerks?!
Front Squats
60 x 3
100 x 3
130 x 3
150 x 3
Done!
Koing
[quote]NJ-Polska wrote:
ya squats in lbs
The backSqs were basically a token lift, the singles really took it out of my back.
My 3rm for a front squat is 245
Im racking the bar, getting it too about quarter squat height and then loosing my tightness casuing me too dump it.
Ill try and get a video
[/quote]
You need a stronger front squat mate. If you rack it = great but failing the lift on the way up is crminal. It just indicates your not strong enough/ your f0cking tired. Theres no reason why you should fail it with a 245lb front squat for 3reps. When did you do it?
My best 1RM front squat is 170kg but I would be very lucky to get about 162-163kg during my OLift phase. I squat much better when I don’t OLift…
Koing
[quote]GqArtguy wrote:
Wed Session
Power Snatch:
50/3
60/3
70/3
80/2
90/2
Snatch:
90/2
95/2
100/1, F, 1
105/F,1
110/1, F,1,F,1,1,F,1,1,1,F,1,1,1 (10 singles, 4 misses)
100x2/2
CJ
100/1
110/1
117.5/1
122.5/1
127.5/1
132.5/1
122.5/2
Back Squat:
140/2
150/2
160/2
I went to the chiro yesterday because my hip was hurting that I couldnt even squat bodyweight without pain. Turns out that the crappy snatch I caught about 1.5 wks ago moved my pelvis forward and rotated it counterclockwise which was pinching the front of my hip when it would tilt anteriorly. I felt way better after he adjusted me and loosened up my quad with ART. The squats were just to see how things felt. Hip just needs some rest and I could see it wasnt ready for 160+ on the squats. It wasnt heavy, just not comfortable. So Ill try squatting Saturday and see what happens.
The rest of the session was fine. I warmed up with power snatches, then went into full snatches. All but one of my misses today were such that I would catch the bar at the bottom and hold it for a few seconds but then lose it behind me. Usually that happens when I cut my pull slightly; only one miss was gross where I hopped forward and lost it behind me. I went to 110 and just worked on getting consistent with it. Then I worked up to a good single on the CJ today. Next session Ill do more CJ volume and less on the snatch, working to a heavy single and go from there. So I was pleased with today’s session and am glad my hip is feeling better.[/quote]
Nice Snatch work!
After my next few comps I want to see if I can triple 110kg 
I reckon on a good day I should be able to do it. I’ve gone 1/4 at times…
Koing
[quote]Koing wrote:
Nice Snatch work!
After my next few comps I want to see if I can triple 110kg I reckon on a good day I should be able to do it. I’ve gone 1/4 at times…
Koing[/quote]
Thanks, I feel it today. My goal is to be able to do 110 even on a crappy day.
Thurs Session
Snatch:
95/1
100x3/1
105x4/1
Clean
Pfft
Oly GMs
190x5/3
2 Board Bench
120/4
130/4
140x2/3
I wasnt supposed to lift today but my schedule forced me to. As such, I was definitely sore from yesterday and I didnt get as much sleep in as I wanted. I got a few snatches in but by the time I got to cleans (which I was planning to do some volume on) I was pretty sluggish. So I just did some strength work and will do a heavier CJ session on Saturday.
Monday
Warm up
Snatch
Worked to 50kgx3
Clean and jerk
Bar work 2 of each position
Worked up to 70kg x 2
Front squat
Top set 110kgx3
Thursday
Warm up
Snatch bar work
Snatch
Top set 50lgx3
Clean and jerk
Bar work
Up to 75kg x 1
Front squat
Top set 100kg x 3
Jerks from rack
60kg 3x2
Singles for Snatch’s Regieski! Keep it FOR REAL next week, single to 55/75 Mon, Wed go to 50/70, stay fresh for the comp. I’ll give you more detail on Saturday.
Saturday you’ll go to at least 60/90 and front squat 120kg for a triple
Koing
[quote]GqArtguy wrote:
[quote]Koing wrote:
Nice Snatch work!
After my next few comps I want to see if I can triple 110kg I reckon on a good day I should be able to do it. I’ve gone 1/4 at times…
Koing[/quote]
Thanks, I feel it today. My goal is to be able to do 110 even on a crappy day.
Thurs Session
Snatch:
95/1
100x3/1
105x4/1
Clean
Pfft
Oly GMs
190x5/3
2 Board Bench
120/4
130/4
140x2/3
I wasnt supposed to lift today but my schedule forced me to. As such, I was definitely sore from yesterday and I didnt get as much sleep in as I wanted. I got a few snatches in but by the time I got to cleans (which I was planning to do some volume on) I was pretty sluggish. So I just did some strength work and will do a heavier CJ session on Saturday.
[/quote]
Same here mate!
Whens your next comp? YOu, dfreezy and I all pretty well matched, apart from I’m 2-3kg heavier then dfreezy before he cuts to 85kg and I can’t remember how much you weigh. dfreezy is stronger on squats then I am.
But your getting more volume on your Snatch then I am!
Koing
smolov is going good. today is the second last day of base mesocycle.
I think I’m just going to type in my max squat +20kg and do the base mesocycle over again, and if I have enough time once more before I leave for my training in July.
actually, max+25, +20’s first week gives me the same workout as this week…
5/21/10
So I am done with final exams, done with papers, and passed the medical exam for the army yesterday… now is time fo’ LIFTIN’!
I was driving to Bmore, but 97 was blocked due to an accident and 295, and 95 were slow as hell too. So I said Fuck this. I called a buddy of mine who lives near my house, and trained in his garage gym
Front Squat 5x5
–5th set got up to 105kg 4reps.
Deadlift from a 6" deficit:
-up to 140kg 2x3
Wall handstands:
-3,
–hard
Pull ups + Ring push ups (incline) + dumbbell curl
-8sets of 5-3 reps.
—those ring push ups were HARD!
That’s IT! I will start the Olifts proper next week.
warm up
snatch bar work
snatch
30kg x3
40kg x 2
50kg x1
55kg x 1
60kg x1 shittt
clean jerk bar work
clean and jerk
40kg x2
60kg x1
70 kg x 1
80kg x 1
85kg x1 shiittt
90kg x 1 much better
front squats
100kg x 2
110kg x 2
125kg x 1
130kg x 3 5kg pr
done
just finished week 3 of 3 of base mesocycle…
make sure you have water, it would have been a lot easier and over with a lot sooner if I had brought water to this workout…but no, Mr. Forgetful, took me like 1hr to finish 10 sets of 3 with 135 on the bar (previous max being 140, so 135 is like 96% of max)
[quote]Koing wrote:
Whens your next comp? YOu, dfreezy and I all pretty well matched, apart from I’m 2-3kg heavier then dfreezy before he cuts to 85kg and I can’t remember how much you weigh. dfreezy is stronger on squats then I am.[/quote]
I ended up not cutting back down since I didn’t compete, so I’ll stay a light 94 for a little while
[quote]NJ-Polska wrote:
ya squats in lbs
The backSqs were basically a token lift, the singles really took it out of my back.
My 3rm for a front squat is 245
Im racking the bar, getting it too about quarter squat height and then loosing my tightness casuing me too dump it.
Ill try and get a video
[/quote]
from what I see of you, you loosen up a lot, in both the snatch and the clean once you rack it. You also don’t seem to be driving full power right out of the bottom, so you also appear to lose steam as well, as well as the stretch reflex. And yeah, you and me both need to squat more. My damn coach won’t have me squat over 120 even though I crush it. fucking pissing me off.
update for me:
graduating has put a huge stress on my lifting. lifted only twice last week due to graduation ceremony and work. I might be upping to a full time job at apple, so until then I have no idea how the future will hold. Not to mention FDU’s shitty ass summer hours, and that the barn is 2hrs from work, so if I miss FDU, I usually won’t be able to make it there when people are around.
wish I had the money for my own elieko or pendlay set.
also, I started my low carb diet, as I need to lose weight bad, I’m a fat ass 94kg… hopefully will be 85kg by the NYC Open.