U graduated??? Congrats Romanaz!!!
Quick BW training at my buddy’s gym,
Ring Pull-up + Push up + Abs
-5…12…15
(no rest)
-3…8…10
repeat x8
Inverted Row (on the rings)
-5reps x5
Stretch
Saturday Session
Warmup Power Snatch up to 90
Snatch
90/3
95/2
100/1
105/1
110x4/1, 2F
Clean and Jerk
100/1
110/1
120/1
125/1
130/1
135/1
140/F,1
130/1
135/1
140/1
130/2
125/2
Front Squat
140/3
150/3
160x3/2
Epic day today. Had some really good massage work done on my quads and hips and felt no pain during the squats this session. Snatches were ok, I felt a little sluggish on the 110 because I didnt get enough sleep. I wanted to go higher but it wasnt happening today. Still, 110 on a sluggish day is encouraging.
Didnt expect much out of cleans even though I was aiming to lift big today, but they came out well. I havent done 140 in a lonnnnnnnnnnnnng time so to do it twice was great. The first miss was just the bar bouncing off of me in the catch, other than that, no issues today. Very awesome to finally break that mental weight in my cleans.
Sunday Session
Warmup Power Snatches to 90
Snatch
90/1
95/1
100/1
105/1
110x4/1, 2F
Back Squats:
130x2/5
140/5
150/5
Chinups 3x8
I was sore as hell this session. The snatches felt so good but I was definitely not fast enough to move beyond 110. I was catching 110 at rock bottom which I normally dont need to do, so I knew speed was lacking. My back was really tired and really getting in my way. I did some light squats to test the hip out and it was fine, and I would have gone heavier but my lower back was fatigued. No hip pain or anything. I did some chins with bodyweight just to get a little work in since I didnt feel like I did much today. Again, Im glad 110 is becoming everyday weight on my snatches even if I feel like shit.
[quote]dfreezy wrote:
[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]
I’m kicking about 90kg at the moment. Off the creatine so dropped 1.5kg if not a tiny bit more. I’ll be back on it after this strength and power meet on the 5th June, just to make the 90kg class and avoid the 90kg+ guys who invariably weigh 100-135kg+!
Good C&J Regieski and solid front squat!
Koing
[quote]GqArtguy wrote:
Saturday Session
Warmup Power Snatch up to 90
Snatch
90/3
95/2
100/1
105/1
110x4/1, 2F
Clean and Jerk
100/1
110/1
120/1
125/1
130/1
135/1
140/F,1
130/1
135/1
140/1
130/2
125/2
Front Squat
140/3
150/3
160x3/2
Epic day today. Had some really good massage work done on my quads and hips and felt no pain during the squats this session. Snatches were ok, I felt a little sluggish on the 110 because I didnt get enough sleep. I wanted to go higher but it wasnt happening today. Still, 110 on a sluggish day is encouraging.
Didnt expect much out of cleans even though I was aiming to lift big today, but they came out well. I havent done 140 in a lonnnnnnnnnnnnng time so to do it twice was great. The first miss was just the bar bouncing off of me in the catch, other than that, no issues today. Very awesome to finally break that mental weight in my cleans.
Sunday Session
Warmup Power Snatches to 90
Snatch
90/1
95/1
100/1
105/1
110x4/1, 2F
Back Squats:
130x2/5
140/5
150/5
Chinups 3x8
I was sore as hell this session. The snatches felt so good but I was definitely not fast enough to move beyond 110. I was catching 110 at rock bottom which I normally dont need to do, so I knew speed was lacking. My back was really tired and really getting in my way. I did some light squats to test the hip out and it was fine, and I would have gone heavier but my lower back was fatigued. No hip pain or anything. I did some chins with bodyweight just to get a little work in since I didnt feel like I did much today. Again, Im glad 110 is becoming everyday weight on my snatches even if I feel like shit.
[/quote]
Training 2 days a row is tough! Solid stuff!
22/05/2010 : both
Dynamic stretches
front squat
bar x 6
60 x 6
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
felt easy
C&J
bar work
50 x 2
70 x 1
90 x 1
100 x 1
110 x 1
120 x 1
done
Koing
24/05/2010
Snatch:
Bar Work
30kg x 3
40kg x 3
45kg x 2
50kg x (F,1) didn’t set myself well first time
55kg x 1
60kg x 1 felt really good!
C+J:
Bar Work
40kg x 2
50kg x 2
60kg x 2
70kg x 1
75kg x 1
80kg x 1 Jerk wasn’t particularly good, looking forward to really hammering the technique after the comp!
Front Squat:
80kg x 1
85kg x 3
Done! Was a really good session, felt like I had lots more in the tank, especially on the snatches! The 60kg felt like nothing! Looking forward to tearing it up at the comp on sat!
[quote]Koing wrote:
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[/quote]
I havent had any planned right now since Ive been dealing with my hips. If they hold up after this weekend’s massage work, Ill see whats possible. Id like to get stronger and more consistent before stepping back on the platform.
5/24/10
Lifting in Bmore with Dr. Manhattan, dfreeze, and others.
Snatch:
-up to 65kg 2x4
Snatch Pull, 4" deficit:
-up to 85kg 2x3
—damn that is like a never ending pull
Front Squats:
-up to 105kg 2reps, 1rep
—really shitty squatting today, feeling tired, lats sore, so I cut the training day short.
I’ll be more rested on Wednesday.
Monday
Snatch + OHP + OHS
40x2+1+2x2
50x2+1+2
60x2+1+2
70x2x2
75x0x3
60x2
70x1
75x0x2 [FUCK!]
PowerClean
60x2x3
70x2
75x2
80x1
85x1
90xpull +1
90x1x2
80x1
Clean
75x1x5
Back Squat
75x5
90x5
105x5
115x4
120x2x2
hypers, some light drop snatch’s, bw was 92.6kg! Low carb + cutting back on calories seems to be working. Woke up today @ 91.3kg. Hopefully can make mid-high 80’s for the GSG’.
Monday
Snatch
Bar work
30kgx3
40kgx1
50kgx1
55kgx1
60kgx1
Clean and jerk
Bar work
50kgx 2
60kgx1
70kgx1
80kgx1
85kgx1
Front squats
100x2
110kgx3
What times I gotta be there Saturday koing ?
Don’t think I’ll have the leotard in time for saturdat either
[quote]The Ox Man wrote:
24/05/2010
Snatch:
Bar Work
30kg x 3
40kg x 3
45kg x 2
50kg x (F,1) didn’t set myself well first time
55kg x 1
60kg x 1 felt really good!
C+J:
Bar Work
40kg x 2
50kg x 2
60kg x 2
70kg x 1
75kg x 1
80kg x 1 Jerk wasn’t particularly good, looking forward to really hammering the technique after the comp!
Front Squat:
80kg x 1
85kg x 3
Done! Was a really good session, felt like I had lots more in the tank, especially on the snatches! The 60kg felt like nothing! Looking forward to tearing it up at the comp on sat!
[/quote]
Solid work 
yes thats EXACTLY how your suppose to feel 
Like a CAGED ANIMAL THAT HASN’T BEED FED, you are gagging to go
[quote]GqArtguy wrote:
[quote]Koing wrote:
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[/quote]
I havent had any planned right now since Ive been dealing with my hips. If they hold up after this weekend’s massage work, Ill see whats possible. Id like to get stronger and more consistent before stepping back on the platform. [/quote]
I see mate. I can’t wait to step on the platform on Saturday. It’s been too long imo. I think my last comp was Februrary at the English!
Snatching has been going well, C&J not so great the past 2weeks but has been better, off the creatine (2 weeks now) and I feel it instantly on the Cleans!
[quote]Neospartan wrote:
5/24/10
Lifting in Bmore with Dr. Manhattan, dfreeze, and others.
Snatch:
-up to 65kg 2x4
Snatch Pull, 4" deficit:
-up to 85kg 2x3
—damn that is like a never ending pull
Front Squats:
-up to 105kg 2reps, 1rep
—really shitty squatting today, feeling tired, lats sore, so I cut the training day short.
I’ll be more rested on Wednesday.
[/quote]
It’s sweet training with your buddies!
Do you guys go to the same college?
[quote]deep squat wrote:
Monday
Snatch
Bar work
30kgx3
40kgx1
50kgx1
55kgx1
60kgx1
Clean and jerk
Bar work
50kgx 2
60kgx1
70kgx1
80kgx1
85kgx1
Front squats
100x2
110kgx3
What times I gotta be there Saturday koing ?
Don’t think I’ll have the leotard in time for saturdat either[/quote]
Solid training mate. After the comp we’ll have some fun for that week and let you guys tear it up and work on your invidual issues. The comp will be testing but A LOT OF FUN to really push it when your fresh
Be there for 9am mate. I’ll find out exactly on Wednesday as thats when my coach will get confirmation.
You meant your ‘cat suit’ right? I’ll bring a few leotards with me and you can grab one.
Koing
25/05/2010 : 2nd to last pre copm session
dynamic warm up
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 1/2, missed the first in front, stuck the 2nd straight in to it, I’m confident I can triple th is after the comp but it’s all about the 1RM this week
115 x 0 ; in front
115 x 0 ; in front
115 x 1 stuck it, strong, a bit wild with the bar coming out my bro says but I stuck it and I’ve been working on this
C&J
40 x 2 jerks
60 x 2 jerks
80 x 1
100 x 1
110 x 1
120 x 0 ; went very dizzy at the top, nearly toppling over LOL, failed the Jerk
120 x 1 ; much better
130 x 1 ; a bit in front but held on
End
Koing
I was thinking something a little more skimpy the cat suit doesn’t really show off my best features
[quote]deep squat wrote:
I was thinking something a little more skimpy the cat suit doesn’t really show off my best features [/quote]
Man kini mate. We should do a comp in full mankini’s!
Koing
Test day today, hopefully 105/125, will inform you guys of progress
Tues Session
Warmup Power Snatch to 90
Snatch
90x2x2
95/2
100/1
105/1
110/1
112.5/F
100/F,F,1
105/1
110/1
100x3/1
105x4/1
107.5/1
110/1
Back Squat
140/5
150/5
160/3
165/3
170/3
Had to get up earlier than normal today because of work and thus train in the morning which I dislike as I am NOT a morning person at all. Took a long time to get the groove going so I spent a lot of reps at 100-105 to get the rhythm going and even those were slower than normal. Tried to break 110 today but it was not happening with my AM speed today.
The body felt pretty good today. Hip didnt hurt and knee was tolerable until I got to 170 at which point I shut it down. At least Im squatting a little heavier without pain and lasting longer. Wanted to go heavier but its not worth it.
[quote]GqArtguy wrote:
Tues Session
Warmup Power Snatch to 90
Snatch
90x2x2
95/2
100/1
105/1
110/1
112.5/F
100/F,F,1
105/1
110/1
100x3/1
105x4/1
107.5/1
110/1
Back Squat
140/5
150/5
160/3
165/3
170/3
Had to get up earlier than normal today because of work and thus train in the morning which I dislike as I am NOT a morning person at all. Took a long time to get the groove going so I spent a lot of reps at 100-105 to get the rhythm going and even those were slower than normal. Tried to break 110 today but it was not happening with my AM speed today.
The body felt pretty good today. Hip didnt hurt and knee was tolerable until I got to 170 at which point I shut it down. At least Im squatting a little heavier without pain and lasting longer. Wanted to go heavier but its not worth it. [/quote]
Not sure if this will make a difference for you but when working out in the AM, try doing back squats first and then follow them up with snatches. They will wake you up and get everything activated before pulling.
You could also do half your BS volume to start, then snatches and then finish with other half of BS depending how you ramp it up. Always interesting to try it out since it worked well for me when I had no choice but AM workouts throughout the week.
Just got back from my test
Snatched 102.5kg (2.5kg PR)
Cleaned 125 (5kg PR on clean) couldn’t jerk it
77kg BW
Pretty happy with the outcome but not estatic. Really need to work on my jerk.
[quote]Invictica wrote:
Just got back from my test
Snatched 102.5kg (2.5kg PR)
Cleaned 125 (5kg PR on clean) couldn’t jerk it
77kg BW
Pretty happy with the outcome but not estatic. Really need to work on my jerk. [/quote]
Congrats on the PB’s mate. How close were you to the Jerk? Arms length but in front? (my main issue…) or not to arms length? The Jerk is a toughie to crack!
[quote]laujik wrote:
[quote]GqArtguy wrote:
Tues Session
Warmup Power Snatch to 90
Snatch
90x2x2
95/2
100/1
105/1
110/1
112.5/F
100/F,F,1
105/1
110/1
100x3/1
105x4/1
107.5/1
110/1
Back Squat
140/5
150/5
160/3
165/3
170/3
Had to get up earlier than normal today because of work and thus train in the morning which I dislike as I am NOT a morning person at all. Took a long time to get the groove going so I spent a lot of reps at 100-105 to get the rhythm going and even those were slower than normal. Tried to break 110 today but it was not happening with my AM speed today.
The body felt pretty good today. Hip didnt hurt and knee was tolerable until I got to 170 at which point I shut it down. At least Im squatting a little heavier without pain and lasting longer. Wanted to go heavier but its not worth it. [/quote]
Not sure if this will make a difference for you but when working out in the AM, try doing back squats first and then follow them up with snatches. They will wake you up and get everything activated before pulling.
You could also do half your BS volume to start, then snatches and then finish with other half of BS depending how you ramp it up. Always interesting to try it out since it worked well for me when I had no choice but AM workouts throughout the week.
[/quote]
On my Saturday 11am session I front squat to 100kg then get on the Snatches. I feel a lot better doing this.
Koing
[quote]Koing wrote:
[quote]Invictica wrote:
Just got back from my test
Snatched 102.5kg (2.5kg PR)
Cleaned 125 (5kg PR on clean) couldn’t jerk it
77kg BW
Pretty happy with the outcome but not estatic. Really need to work on my jerk. [/quote]
Congrats on the PB’s mate. How close were you to the Jerk? Arms length but in front? (my main issue…) or not to arms length? The Jerk is a toughie to crack!
[/quote]
Not even close. My brain shuts down when I have to jerk heavy. I’ll have to spend some time with that. Basically I’m still relying alot on brute strength to jerk over head (I push press like 112.5kg). So I basically have to start really hammering away at technique and speed since I’m at a weight where brute strength is no longer an option.
Snatch
doubles at 60k
Like a billion
Trying to work on “speed” what ever that is…
Drop snatches
40 x3x3
50x3
60,60,60
Back Squat
100x3
110x3
120x2
125x1
120x2
120x2
[quote]Invictica wrote:
[quote]Koing wrote:
[quote]Invictica wrote:
Just got back from my test
Snatched 102.5kg (2.5kg PR)
Cleaned 125 (5kg PR on clean) couldn’t jerk it
77kg BW
Pretty happy with the outcome but not estatic. Really need to work on my jerk. [/quote]
Congrats on the PB’s mate. How close were you to the Jerk? Arms length but in front? (my main issue…) or not to arms length? The Jerk is a toughie to crack!
[/quote]
Not even close. My brain shuts down when I have to jerk heavy. I’ll have to spend some time with that. Basically I’m still relying alot on brute strength to jerk over head (I push press like 112.5kg). So I basically have to start really hammering away at technique and speed since I’m at a weight where brute strength is no longer an option.
[/quote]
Aight.
I can Push Press 112kg, PJ 130 and C&J 145kg. I have only pushed pressed for about a 4-5 week stint this year. I failed to double 95kg the first time I did it! Then later I could triple 100 for 5sets. The push press really helped me focus on dipping and driving straight, which I tend to lean forwards on heavy Jerks 
Koing