26/05/2010 : Last session before comp
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
105 x 1
C&J
bar work
40 x 1 + 1 jerk
60 x 1 + 1 jerk
80 x 1
100 x 1
110 x 1
120 x 1
125 x 1
Front Squat
60 x 3
100 x 3
120 x 1
140 x 1
150 x 1
Can’t wait for the comp!
Koing
Snatch
30kgx3
40kgx1
50kgx1
55kgx1 best rep
Clean and jerk
40kgx2
60kgx1
70kgx1
80kgx1 shit jerk chased it forward
Front squat
80kgx3
100kgx3
Weigh in is at 9am mate, be there sharp for 9am.
Koing
[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]
It could be worse… You could be weak 
Those are good PB’s tho. you are fucking hot under that bar these days mate. with jerks i think it’s one or 2 “ah-ha” moments that get you the technique. For me it happened at last years provincials. I suddenly knew what they meant by “drive under” and Bang, 15kg PB.
-chris
[quote]Koing wrote:
[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?
…
…
Koing
[/quote]
Nah we don’t go to the same college, plus out of them I am the only one who is still an undergraduate. I met them through the 1st Oly Log thread and then finally in person in late 2007.
Good job on the PRs Invitica.
5/26/10
Training in Bmore… this time with other people.
Cleans:
-up to 85kg 2x3
–not too bad,
Clean pulls:
-up to 110kg 2x3
–this shit just felt too heavy
Back Squats:
-could not do more than 4reps with 110kg… WTF!!! I rocked 120kg for 5, two weeks before.
—I think training for running has been hurting my squat this week.
I stopped there because I have a PT Test tomorrow 5/27 (max push-ups, max sit-ups, 2mile run).
5/27/10
60 push ups, 59 sit ups, 2mile in 16:45…
..not bad, running needs to improve but it was good enough to pass.
[quote]Neospartan wrote:
[quote]Koing wrote:
[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?
…
…
Koing
[/quote]
Nah we don’t go to the same college, plus out of them I am the only one who is still an undergraduate. I met them through the 1st Oly Log thread and then finally in person in late 2007.
Good job on the PRs Invitica.
5/26/10
Training in Bmore… this time with other people.
Cleans:
-up to 85kg 2x3
–not too bad,
Clean pulls:
-up to 110kg 2x3
–this shit just felt too heavy
Back Squats:
-could not do more than 4reps with 110kg… WTF!!! I rocked 120kg for 5, two weeks before.
—I think training for running has been hurting my squat this week.
I stopped there because I have a PT Test tomorrow 5/27 (max push-ups, max sit-ups, 2mile run).
5/27/10
60 push ups, 59 sit ups, 2mile in 16:45…
..not bad, running needs to improve but it was good enough to pass.
[/quote]
I see mate.
How come your doing PT tests? Army?
Koing
[quote]Avocado wrote:
[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]
It could be worse… You could be weak
Those are good PB’s tho. you are fucking hot under that bar these days mate. with jerks i think it’s one or 2 “ah-ha” moments that get you the technique. For me it happened at last years provincials. I suddenly knew what they meant by “drive under” and Bang, 15kg PB.
-chris[/quote]
Haha, I know what you mean. I puss out when it gets heavy and the hips just get super slow. So I gotta work on that
[quote]Koing wrote:
I see mate.
How come your doing PT tests? Army?
Koing
[/quote]
yeah, I am trying to enter the Officer Candidate School when I graduate in December 2010.
5/28/10
Easy training at my buddy’s gym near my house… chest, abs, lats, guads, and hamstrings were tired from yesterday.
Snatch:
-up to 70kg
Clean and Jerk:
-up to 90kg
Back Squat:
-up to 100kg 5reps
I wanted to do 110kg, but since my abs and lats were so beat I could not keep Tight, and my lower back did not like that.
Knee raises, 5reps x3 + Flutter kicks x3
Ok enough of this I am going home.
[quote]Invictica wrote:
[quote]Avocado wrote:
[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]
It could be worse… You could be weak
Those are good PB’s tho. you are fucking hot under that bar these days mate. with jerks i think it’s one or 2 “ah-ha” moments that get you the technique. For me it happened at last years provincials. I suddenly knew what they meant by “drive under” and Bang, 15kg PB.
-chris[/quote]
Haha, I know what you mean. I puss out when it gets heavy and the hips just get super slow. So I gotta work on that
[/quote]
Story of my life. What i wouldn’t give for more speed speed speed. It’s cool tho cause i got all summer to work on it.
-chris
[quote]Avocado wrote:
Story of my life. What i wouldn’t give for more speed speed speed. It’s cool tho cause i got all summer to work on it.
-chris[/quote]
Fuck that, you got the rest of your life to work on it. Every day try to get a little bit faster, a little bit stronger, improve your technique a little bit more, until that day comes when your body says “Fuck you, I’m done.” If you can do that, everything else will take care of itself.
Sat Session:
Warmup PS to 90
Snatch
90x2/2
95/2
100/2
105/2
110/F, F, 2
100x2/2
Clean:
90/1
100/1
110/1
120/1
130/1
2 Board Bench Press
110/4
120/4
130/4
140/3
Not bad today. My knee was super bitchy today which made me hesistant to drop down in the hole. So I went for doubles on snatches (which were harder than necessary) and then I just did a few cleans (130 was all I had given the knee) since tomorrow Im aiming to do more clean volume. Squatting was out of the question so I benched a bit.
The good news is that after lifting, I got some graston-like work done on my quads and calves. The quad looks torn up to shit from the abrasions but that shows all of the adhesions I had in there.
Not much in my calves but they feel much looser than they have this week. My knee feels much better to the touch and hurts way less already so Im pretty optimistic that I can resume pushing things a little more soon.
[quote]TheJonty wrote:
[quote]Avocado wrote:
Story of my life. What i wouldn’t give for more speed speed speed. It’s cool tho cause i got all summer to work on it.
-chris[/quote]
Fuck that, you got the rest of your life to work on it. Every day try to get a little bit faster, a little bit stronger, improve your technique a little bit more, until that day comes when your body says “Fuck you, I’m done.” If you can do that, everything else will take care of itself.[/quote]
That’s why i like you sir. Between you and your “shit-sleeve shirt” i dont know which is more charming.
What i mean is i got all summer to get fast for provincials. Also, Good work at nats. hope your week off was dope. Ill see your ass on tuesday maybe.
-chris
Had my first comp at crystal palace, london yesterday!
Lifts were, 63/68/71 on snatch and 80x/80/88x on clean and jerk!
Previous PB’s were 67kg snatch and 87kg clean and jerk. Really happy with the snatch! Clean and jerks weren’t really on it, on the first 80kg my arm buckled a bit when I caught the weight and so I pressed it out. Something Koing was going to address after the comp anyway. I may have been able to get 84-85kg or something but I thought f*** it and went for a pb. I’m still very happy with how the comp went though!
On a side note I had a little revelation this morning on my jerk technique. I think I’ve been thinking of it too much like a leg drive than a jump or extension. I don’t think I’ve been really driving my hips through which is why my back isn’t staying as upright as it should and I’m losing the bar forwards (what I did on my 88kg attempt). Done a few without the bar when I got out of bed and they seem to feel a lot better! Looking forward to trying it out in the gym!
Cleaned 105kg off blocks for 3 reps. (125kg clean)
Snatched 92kg off blocks for 1 rep. (102.5kg snatch)
First time doing anything off blocks so i’m pretty happy about those numbers
[quote]Avocado wrote:
[quote]TheJonty wrote:
[quote]Avocado wrote:
Story of my life. What i wouldn’t give for more speed speed speed. It’s cool tho cause i got all summer to work on it.
-chris[/quote]
Fuck that, you got the rest of your life to work on it. Every day try to get a little bit faster, a little bit stronger, improve your technique a little bit more, until that day comes when your body says “Fuck you, I’m done.” If you can do that, everything else will take care of itself.[/quote]
That’s why i like you sir. Between you and your “shit-sleeve shirt” i dont know which is more charming.
What i mean is i got all summer to get fast for provincials. Also, Good work at nats. hope your week off was dope. Ill see your ass on tuesday maybe.
-chris[/quote]
Ah, provs, I got it. I’m already thinking about nats next year, haha. And I’m not sure I’d call 5kg off my PR in each lift at nats “good work”, but it seems like I’ve been more critical of my performance than most.
Sunday Session
Clean+CJ
50xlots
70x2
90/1
100/1
110/1
115/1
120/1
125/1
130/1
120x3/2 cleans only
Power Snatch up to 90
Snatch
90x3/2
95x2/2
100x5/1
Front Squat
140/2
145/2
150/2
155/2
Good day today. My knee felt way better, but it was sore (probably from being tugged on for so long) so I went as far as comfortable. Calves were sore from the soft tissue work but still good enough to lift on and I wasnt slow. The squats were good and I didnt have to squat through knee aches.
[quote]TheJonty wrote:
[quote]Avocado wrote:
[quote]TheJonty wrote:
[quote]Avocado wrote:
Story of my life. What i wouldn’t give for more speed speed speed. It’s cool tho cause i got all summer to work on it.
-chris[/quote]
Fuck that, you got the rest of your life to work on it. Every day try to get a little bit faster, a little bit stronger, improve your technique a little bit more, until that day comes when your body says “Fuck you, I’m done.” If you can do that, everything else will take care of itself.[/quote]
That’s why i like you sir. Between you and your “shit-sleeve shirt” i dont know which is more charming.
What i mean is i got all summer to get fast for provincials. Also, Good work at nats. hope your week off was dope. Ill see your ass on tuesday maybe.
-chris[/quote]
Ah, provs, I got it. I’m already thinking about nats next year, haha. And I’m not sure I’d call 5kg off my PR in each lift at nats “good work”, but it seems like I’ve been more critical of my performance than most.[/quote]
That’s consistency buddy. Just like you were consistent at 115 about a month ago now your consistent at 120. I’m stoked.
-chris
Crystal Palace : Spring Open 29/05/2010
Oxman:
Bw 76.xxkg
Was looking sharp, warm up was a bit poorer then usual imo, just needs to stay a bit more focused
Snatch
C&J:
Total: 151kg
Regieski
Snatch
-sharp in the warm ups, stuck his first one
-2nd just needed to stay a bit tighter
-3rd was close, just buckled a bit
C&J
-easy clean, tough ref on the Jerk
-poor Jerk imo, he is a lot better thent his
-again tough reffing, I only see one side
Koing
Bw 89.41kg
Snatch
118: Nailed it, missed 110 and 115 in the warm up, took 110 again as there was quite a wait before I went out
122: timed out, gash, a first!
122: close, had it, over corrected it, lost it, VERY disappointed
C&J:
140: stuck it
150: close, just a bit behind, closet attempt at 150 yet
150: had to follow myself, should have taken a bit more time, had about 30-40seconds left, tired after the first attempt, but the Jerk looks closer on the video then it felt
Other Woking lifters:
His first comp also, coached by Brian
Little bro:
Bw 57.xxKg : 3yrs training, turned 15 last month
Snatch
his warms ups were poor, missed 52 twice, lack of focus
57: stuck it
61: stuck it +1kg PB
63: stuck it + 3kg PB, equal training PB
C&J
78: easy
81: easy +1kg PB
83: clean wasn’t caught as cleanly, but corrected and powered up, missed the Jerk in front a bit, not bad attempt
Total: 144kg
Monday
Back is dead from comp everything felt like shit
Warm up
Bar work
Snatch
30kgx3
40kgx3
45kg 4x3
Looked at the video from the comp looks like I’m not finishing my pull and just trying to drop under it
Front squatz
60kgx2
80kgx2
90kg 5x5 was the only thing that was easy
Pull ups x10 bw
Satch grips rows
Barx6
40kg2x6