[quote]IrishMarc wrote:
Starting to despise training at the pleasance gym.
Tuesday 9/3/2010
Snatch warm up with bar (didn’t go heavier because my shoulder is being a gypsy).
Power Cleans
60kg 2x5 (stopped here as my back was still tight as fuck from deadlifts so moved onto high blocks/scoops that come out of the rack power lift style)
60kg 2x3
80kg 2x3
90kg 2x3
100kg x 2 (from floor because the scoops where making a fucking racket and the weight was bouncing all over the show, word to the wise stick to wooden blocks/platform/squat stands and save yourself 5 grand on equipment that doesn’t work)
Stopped it here back was still tights as fuck.
FFFFFFUUUUUUUUU
Front Squat
100kg x 5
140kg x 2
145kg x 1
150kg x 1
160kg x 1
100kg 3x3 (last rep of each set paused for a 5 count.)
Rant/log over.
[/quote]
Yeah mate, can’t imagine lowering weights on to the scoops! The rack behind me lifting would scare me man…I’ve never been a huge fan of stuff behind me…probably the time spent i prison…LOL
Some “how many reps can you do” training on saturday. Not a fan. Lots of extra jeering got me to 10 reps of 98kg in about 5 mins. Thank god this stuff doesnt happen often.
-chris[/quote]
Sick!
Why 98kg and not 100kg?
Koing[/quote]
98kg is 75%. Those extra 2kg might have given me diabeetus!
-chris[/quote]
I’d have gone 100kg man! 98kg just reads wrong! You would have done it mate!
thanks guys, I really have been working on being more upright, but also being faster under, since that was my big issue (in the 81kg snatch and the 102kg clean’s).
anyhow, went in the gym today did some light work, cept in the squats, went HEAVY. Going to try and do this as often as I can. Emailing my coach now to talk about next set of micro’s and next meets. A new goal of mine is to get STRONGER, aka squat more. I’m kinda looking at doing 170kg squat by years end.
anyhow, here’s today.
PowerSnatch + OHS
40x2+2x2
50x2+2x2
Snatch
55x2x2
60x1x6 [really worked on the speed under, as well as second pull speed. Felt wicked fast]
Clean and Jerks
50x2+2x2
60x2+2x2
70x2+2x2
80x1+1x6 [worked on pressing the jerk out quicker as well as faster under in the clean]
Back Squats
80x3
90x3
110x3
120x2
130x3x3 [PR, +2 reps on that]
did some powercleans and powerjerks to back squats with 60kg and then bar work.
bw was 94.6kg, very surprised I’m that low… after the drinking and eating I’ve done since the Arnolds!
completely f0cking jacked for training, the complete horn and then some! Didn’t train on Monday due to working late and getting back at 9pm.
Lots of weightlifting banter from squathouse, MarkyMark and bro yesterday. sooooooooo f0cking amped!
Dynamic warm ups
Push press
bar work
40 x 3
60 x 2
80 x 1
90 x 1
100 x 1
110 x 1 : equal PB : looks harder as the jump from 100 to 110 is fairly steep. I’ll go 100 to 108 next time
112 x 1 : +2kg PB
115kg x 0 : fail, the 112 flew up and the 115 wasn’t quite there today.
Front Squat
60 x 3reps
100 x 2reps
130 x 1rep
140 x 1rep
150kg x 6reps : HOW MANY reps is that MarkyMark?!
Pull ups
11reps, last 2 wasn’t over the bar, but feeling strong! Just the endurance
Dips x 15reps
Crunches x 12
Dips x 15reps
Crunches x 12
Dips x 15reps
Crunches x 12
Jerks off Blocks
125/3
137.5/2
145/F,F,1,1
150/F,F Just not there today, wanted to hit 155 but my forearm was aching from a shoddy bench setup on Tues.
130/3
120/2
Chinese Snatch Pull
110x3/2
117.5x2/2
125/2
132/1
Myorep Chins:
45lbsx12+3+3+3+2
Pretty good day. The power cleans werent as snappy as I usually like them (leaning back a hair and early to boot) so I just went up to 110. I was planning on 115 but not today. Cleans were really solid. Snatch pulls were fine and the chins are a weighted PR.
Good day. The PS werent on fire at beginning but they did pick up. Snatches were ok, I missed the 110 twice because I didnt drop, its purely mental and annoying. I did a high rep set today with 90 to work on dropping while under fatigue so I did as many as I could until I missed one and then took a breather and ended on a high note. Hams def felt tired and sore the next few days.
Sat
Snatch:
50x2/3
70x2/3
90/3
100/2
105/2
110/1,F,1,F,1,1
CJ
70/2
100/2
110/2
120/1
127.5/1
135/1
GHR:
BW, 10kg, 20kg, 20kg/8
Lower back started spasming on cleans so I couldnt go higher which was disappointing. I was happy with the snatches as 110 is becoming a training weight rather than a heavy weight.
Snatch
(50 x 3) (65 x 3) (77.5 x 3) (85 x 2) (90 x 1) (95 x miss) (100 x 1) ( 102.5 x miss) x 3
Clean and Jerk
(60 x 1 + 3) (80 x 1 + 3) (92.5 x 1 + 3) (102 x 1 + 2) (110 x 1) (115 x 1) (120 x 1) PR! (122.5 x miss) x 3
FSQT (CJ%)
(60 x 3) (72 x 3) (85 x 3) (97.5 x 3) (110 x 3) (120 x 3) x 3
Saturday
Snatch
(50 x 3) (65 x 3) (77.5 x 3) (85 x 2) (90 x 1) (95 x miss) (100 x miss) ( 102.5 x miss) (105 x miss) x 3
Clean and Jerk
(60 x 1 + 3) (80 x 1 + 3) (92.5 x 1 + 3) (102 x 1 + 2) (110 x 1) (115 x 1) (120 x miss) (122.5 x miss) x 4
BSQT (CJ%)
(60 x 5) (72 x 5) (85 x 5) (97.5 x 5) (110 x 5) (120 x 5) x 3
Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.
Snatch
(50 x 3) (65 x 3) (77.5 x 3) (85 x 2) (90 x 1) (95 x miss) (100 x 1) ( 102.5 x miss) x 3
Clean and Jerk
(60 x 1 + 3) (80 x 1 + 3) (92.5 x 1 + 3) (102 x 1 + 2) (110 x 1) (115 x 1) (120 x 1) PR! (122.5 x miss) x 3
FSQT (CJ%)
(60 x 3) (72 x 3) (85 x 3) (97.5 x 3) (110 x 3) (120 x 3) x 3
Saturday
Snatch
(50 x 3) (65 x 3) (77.5 x 3) (85 x 2) (90 x 1) (95 x miss) (100 x miss) ( 102.5 x miss) (105 x miss) x 3
Clean and Jerk
(60 x 1 + 3) (80 x 1 + 3) (92.5 x 1 + 3) (102 x 1 + 2) (110 x 1) (115 x 1) (120 x miss) (122.5 x miss) x 4
BSQT (CJ%)
(60 x 5) (72 x 5) (85 x 5) (97.5 x 5) (110 x 5) (120 x 5) x 3
Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.
Will post video evidence shortly [/quote]
Thats hawt dude. hard training days these. I know that sinking that 100 a couple times with some pants gave me the confidence to sink 103.5.
Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.
Will post video evidence shortly [/quote]
First off, congratulations on the PR. But…
I’m not quite sure why people on this board suddenly think its a great idea to keep going up while missing stuff. Consistency is really important in this sport. You -want- to go 5 for 6 or 6 for 6 at meets. 2 for 6 meets are really not good. Honestly, the first day of the weekend was solid! The second day was not. You missed tons of snatches and kept going up (probably to the detriment of your form).
In the end, if you don’t hit an 85-90% lift, something is wrong and you should probably take it again or ramp back up before going heavy. Yeah, every once in a while you’ll get the next heavier lift, or maybe it was just a fluke. But more and more, I am seeing guys on this board just consistently trying to go up after misses. Its not a good strategy. Did you know that the Chinese team, the women specifically, take their openers backstage up to 10 times? No joke! And they it each time! I have this from Bud Charniga, -the- Eleiko man in the US who goes to each big meet!
Remember, consistency is how you get better at this sport. Refining your technique day in and day out with -successful- lifts. I really don’t want to see new people to the sport start to think that the way to go is just keep going up till you hit something, because that will lead to a poor performance at a meet.
