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

Training Powerlifting
361

[quote]The Ox Man wrote:

[quote]Avocado wrote:

I have a feeling you will soon have some pretty fuct stories Re: your new gym. Also I dont see them letting you drop the weights as needed for too much longer. Once you’ve bent all the bars they are going to start to wonder. Cant wait to see how this pans out.

-chris[/quote]

I don’t know, I’ve been training there when I’m not at the club for a couple of months now and I’ve dropped the weights in front of most of the staff there. I’m quite a ways down from Koing’s lifts but they do seem to be ok about it

They rave on their website about how they are an olympic standard sports centre and how they want athletes to train there for the olympic games so it would be pretty stupid of them to turn around and say you aren’t allowed to practice olympic weightlifting there.

I think the trainers in the gym are ok about it but like you said if or when the bars/bumpers start deteriorating management might have a thing or 2 to say…
[/quote]

thats bad ass. Are the bars actual lifting bars [ie. with whip] or are they just stright steel bars?

-chris

362

[quote]Avocado wrote:

[quote]The Ox Man wrote:

[quote]Avocado wrote:

I have a feeling you will soon have some pretty fuct stories Re: your new gym. Also I dont see them letting you drop the weights as needed for too much longer. Once you’ve bent all the bars they are going to start to wonder. Cant wait to see how this pans out.

-chris[/quote]

I don’t know, I’ve been training there when I’m not at the club for a couple of months now and I’ve dropped the weights in front of most of the staff there. I’m quite a ways down from Koing’s lifts but they do seem to be ok about it

They rave on their website about how they are an olympic standard sports centre and how they want athletes to train there for the olympic games so it would be pretty stupid of them to turn around and say you aren’t allowed to practice olympic weightlifting there.

I think the trainers in the gym are ok about it but like you said if or when the bars/bumpers start deteriorating management might have a thing or 2 to say…
[/quote]

thats bad ass. Are the bars actual lifting bars [ie. with whip] or are they just stright steel bars?

-chris[/quote]

Just straight steel bars unfortunately. It would be nice if they had one or two lifting bars that you had to ask to use or something but I think I’m just dreaming now.

I can’t really complain to be honest, the bars are ok, there are plenty of bumpers and they let me drop the weights. That’s a lot better than the vast majority of gyms out there!

363

bar work
snatch
30kgx3
40kgx2
50kgx1
55kx0
55kgx1
60kgx1

bar work
clean and jerk
40kgx2
60kgx2
70kgx1 back started hurting on the jerk
80kx1 back hurt really bad shut it down

364

Sunday Session

Front Squat
110/3
130/3
140/2
145/2
150/2
155/2
160/2
165/1

Clean

90/1
100/1
110/1
115/1
120/1
125/1
115/1
120x6/1

Not much to report today. 165 was a good FS, felt a double but my knee taping didnt hold after the first rep and didnt want to risk compensating on the 2nd rep. I started with FS today because it was early morning and I wanted to see if how it would affect my lifting from the last time I had to lift early. It felt easier to warmup and go into cleans, speed was better, but I still didnt have the capacity to hit a higher weight. So I just went as heavy as I could for the day and do it as many times as possible. Im ok with this session.

365

[quote]The Ox Man wrote:

[quote]Avocado wrote:

[quote]The Ox Man wrote:

[quote]Avocado wrote:

I have a feeling you will soon have some pretty fuct stories Re: your new gym. Also I dont see them letting you drop the weights as needed for too much longer. Once you’ve bent all the bars they are going to start to wonder. Cant wait to see how this pans out.

-chris[/quote]

I don’t know, I’ve been training there when I’m not at the club for a couple of months now and I’ve dropped the weights in front of most of the staff there. I’m quite a ways down from Koing’s lifts but they do seem to be ok about it

They rave on their website about how they are an olympic standard sports centre and how they want athletes to train there for the olympic games so it would be pretty stupid of them to turn around and say you aren’t allowed to practice olympic weightlifting there.

I think the trainers in the gym are ok about it but like you said if or when the bars/bumpers start deteriorating management might have a thing or 2 to say…
[/quote]

thats bad ass. Are the bars actual lifting bars [ie. with whip] or are they just stright steel bars?

-chris[/quote]

Just straight steel bars unfortunately. It would be nice if they had one or two lifting bars that you had to ask to use or something but I think I’m just dreaming now.

I can’t really complain to be honest, the bars are ok, there are plenty of bumpers and they let me drop the weights. That’s a lot better than the vast majority of gyms out there![/quote]

The bars are 30mm, not too bad for C&J for my hands but the Snatch feels different by quite a bit. I guess smaller hands it would make a huge difference imo.

Weights look good.

Bars don’t spin well on the floor, but on C&J and PS it seems okay so it should be okay for full Snatchs.

Weights make a lot louder sound also when you drop it!

This will be my Thursday session to get some lifting but mainly more squats and to coach OxMan so he gets coaching 3x a week.

Koing

366

Sat.
Snatch
bar
40x3
50x3
55x3
60x3
65x3
70x3
75x2
80x1 (Pr)

Drop Snatch
bar
40x2x2
50x2
60x2
70x2

Jerks
60x3
70x3
80x3
90x1,1,1,1,1,1,1,1,1,1

367

bw 89.5kg : MW class 18 guys

What I did on Saturday!

Suprising how a decent Olifter can do when the events are kept to about 30-50second or a bit less. Power can carry you a long way with some endurance work!

4 events before but no video as my mates and I were competiting

Koing

368

Is it back to normal training this week koing ?

369

[quote]deep squat wrote:
Is it back to normal training this week koing ?[/quote]

Yes.

Work on:

Snatch Balance : triples 25-30-35kg for 4-5sets, work on speed under, not driving the bar upwards, if your driving the bar upwards, decrease the weight

PUNCH THE BAR UP WITH YOUR HANDS, not backwards which is what you were doing at the comp due to your flexibility issues before.

Jerks: dip more steady and DRIVE UP,
point your toes out and have your knees go out wards in the DIP phase, this will help keep your trunk vertical in the dip and drive

Have the bar a bit further away from your shins as you do your 1st pull but keep your shoulders over the bar.

Koing

370

Snatch
70% x 2 x 3 - 61kg

Back Squat
80% x 3 x 5 - 116kg

Clean Deadlift
110% x 5 x 3 - 125kg

Push Press
75% x 5 x 5 - 70kg

Pull-ups
3 x max - 5/4/4… yeah, terrible! lol.

371

Want to join the club !

There’s my profil:

77kg
1,80 m height
2 years of OL
I want to do my first competition in october…
PR:
I did 100k hang snatch today ! First time !
115 kg clean and jerk (im going to beat that soon since im now at my fourth week of my program)

Koing… good job on the meet saturday

372

[quote]spyke wrote:
Want to join the club !

There’s my profil:

77kg
1,80 m height
2 years of OL
I want to do my first competition in october…
PR:
I did 100k hang snatch today ! First time !
115 kg clean and jerk (im going to beat that soon since im now at my fourth week of my program)

Koing… good job on the meet saturday

[/quote]

Cheers.

100kg Hang Snatch is rock solid and plenty of power!

07/06/2010 : Snatch / mess about

dynamic warm ups

suprised at how not battered and f0cked I feel. biceps really sore from the rope pulling from Saturday though. It feels like someone stabbed me in the biceps!

Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1 : nice
105 x 1 : sweet
110 x 1 : slick
115 x 1 : slick
120 x 0 ; close but in front
120 x 0 ; not as close as the first attempt
120 x 0 ; not that close
110 x 0/3 : first close
110 x 0/4 : first was over pulled, 2nd not behind, 4th was just a pull, legs battered
115 x 0 : not bad attempt
110 x 1/2 : got the 2nd rep, sweet. I’ll call it quits today :stuck_out_tongue:

Back Squats : going to actually do some squats…as i have been slacking
120 x 3
140 x 3

160 x 4reps
160 x 4reps
160 x 4reps
160 x 4reps
160 x 4reps
160 x 6reps

Nice! Did 26reps of squats! Going to get at least 24-26reps plus on squats on the heavier days and at least 2reps x 6sets on the recovery days, so a hybrid Russian thats a bit more cut down, but it gives me the frame work to get volume in as I need it. My lifting always feels better when I’m at my strongest with squats for reps and sets. A heavy triple doesn’t really get me through my session as much.

I’m also going to take less rest inbetween my lifting. Following yourself you on the C&J, you might as well NOT TURN UP for the followed lift if your f0cked as the chances of getting it on a PB attempt are slim to none if you failed the first one. 2minutes but the most you would comfortably take is 100-110seconds. But hopefully it won’t happen often but at smaller comps it invaribly does.

Pull ups 10reps : these are the MOFO KING OF UPPERBODY EXERCISES imo. Really helped on the rope pull on Saturday imo. Such a great exercise, down 1-2-3reps from when I’m fresh, not too bad

Done!

Koing

373

[quote]Koing wrote:
bw 89.5kg : MW class 18 guys

What I did on Saturday!

Suprising how a decent Olifter can do when the events are kept to about 30-50second or a bit less. Power can carry you a long way with some endurance work!

4 events before but no video as my mates and I were competiting

Koing[/quote]

now that’s some cool shit

374

Poor workout today since I was sore from yesterday …
Since its my fourth week im not doing a lot of set
Actually im doing some warm-ups sets that I did not write down here

-stand (debout) snatch without jump from deficit (about 3 inches)
6 reps at 75k
-Power clean 2 inches from the floor (I lift the bar, go down with it so the weights are at 2 in from the floor)
5 reps at 105k
-Snatch grip stiff leg dead
8 reps tough at 115k
-Front push-jerk
5 reps at 105k actually 3 on 5 (poor)
-Push-press (front)
7 reps at 75k

Thats about it day 2 of 5 done for this plan.

375

Tuesday
C&J
Bar
40x2
50x2
60x2
70x2
80x2
85x1
90x1
95x0(lesson learned, never use ammonia caps during O lifts)
95x1

FS
60x5
80x5
90x5
100x3
100x3
100x3
100x2
100x2

376

NJ-Polska, you probably just have to get used to ammonia, I’ve seen Naim Suleymanoglu take ammonia hits before big lifts.

Today’s session

Muscle Snatch
Heavy single - 75kg… probably could have done another one for 5kg more

Snatch
60% x 2 x 5 - 61kg

Clean
60% x 2 x 5 - 70kg, probably too easy

Jerk
60% x 2 x 5 - 66kg

377

Nahh its not for me. Love the smell but i cant think strait for shit on it.

I have a question for the more experienced lifters(Kong?)

What can i do to avoid passing out in the pause between the Clean and Jerk? Every time its a race to get it up before lights out.

378

You shouldn’t feel like passing out at all, you may be cleaning the bar too far back so it goes on your throat and disrupts your breathing.

379

I have done that before, it can be quite painful and really throw your concentration off.

Good last session hit equal pb/pr for power snatch, and getting my squats feeling better/faster at 97.5% aprox

BW 70kg

Power snatch (MAX 70kg)
40kg3
55kg2
60kg1
65kg1
70kg0
70kg1
75kg0
75kg0

Back Squat (MAX 125kg)
100kg3
110kg2
115kg1
120kg1
120kg1
120kg1
120kg*1

380

[quote]NJ-Polska wrote:
Nahh its not for me. Love the smell but i cant think strait for shit on it.

I have a question for the more experienced lifters(Kong?)

What can i do to avoid passing out in the pause between the Clean and Jerk? Every time its a race to get it up before lights out.[/quote]

How long have you been lifting? I pop the bar up after my Clean to move my hands a bit further out and at this point I take a new breath.

But in all honesty I’m not sure what to say. I know that some lifters have a much higher tendency of feeling faint etc then others.

But I have noticed that you don’t want to be ‘setting’ up too long with your head below your hips when you ‘set’ the lift up. This WILL increase your chances of feeling faint and blacking out though!

Try heavy unracks and get use to the weight across your shoulders. Obviously start light and build up as you don’t want to black out!!!

[quote]PB Andy wrote:
You shouldn’t feel like passing out at all, you may be cleaning the bar too far back so it goes on your throat and disrupts your breathing.[/quote]

But I like that feeling :smiley:

Koing