6/9/10
Back to lifting 
Deadlift:
-up to 150kg 2x2
L-holds on dip bars:
-6x15seconds
āthis shit was hard
Kettle-bell swings:
-sets of 7-10reps with 24kg
Pull up on the Rings + Knee to Elbow crunches:
-8sets
Pull up + Ring Push-up (incline)
-4sets
Stretch a bitā¦ foam roll my lower back at home.
08/06/2010 : C&J
I was very close to sacking off the gym yesterdayā¦I was just so smashed from 15hrs sleep in 3 daysā¦but got home, got my sh!t together and rocked up to the gym
dynamic stretches, felt a lot better after this!
C&J
bar work
40 x 2
60 x 2
80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
140 x 0 : jerk close, a bit behind
140 x 0 : not that close
140 x 1 : best clean yet! good jerk
141 x 1 : sweet! most Iāve done in about 9months!
142 x 1 : most in training for 9months!
143 x 0 : ugly as Clean, got it up, and due to the sorry state of the Clean I was blacking out I had to drop the bar.
power Clean and Push press
60 x 3
80 x 3
Push Press off Rack
100 x 0 ; terrible lol
100 x 3
100 x 3
100 x 2 not bad at all!
Romanian Deadlifts
70 x 5
100 x 5
120 x 5
130 x 5
Ab roll out x 5reps
[quote]Koing wrote:
08/06/2010 : C&J
I was very close to sacking off the gym yesterdayā¦I was just so smashed from 15hrs sleep in 3 daysā¦but got home, got my sh!t together and rocked up to the gym
dynamic stretches, felt a lot better after this!
C&J
bar work
40 x 2
60 x 2
80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
140 x 0 : jerk close, a bit behind
140 x 0 : not that close
140 x 1 : best clean yet! good jerk
141 x 1 : sweet! most Iāve done in about 9months!
142 x 1 : most in training for 9months!
143 x 0 : ugly as Clean, got it up, and due to the sorry state of the Clean I was blacking out I had to drop the bar.
power Clean and Push press
60 x 3
80 x 3
Push Press off Rack
100 x 0 ; terrible lol
100 x 3
100 x 3
100 x 2 not bad at all!
Romanian Deadlifts
70 x 5
100 x 5
120 x 5
130 x 5
Ab roll out x 5reps[/quote]
Good Job on your celan and jerk PR !!!
I did one too yesterday !!
120 K hang clean !!! First time
With these lifts
100K snatch and 120K clean and jerk I can qualify for my first competition !!
Koing I have a question what is your best side work exercice for OL ? (sorry if youve been ask this question already before)
Tuesday Session
Snatch:
50x4/3
70x3/3
80x2/2
90x5/1
100x12/1
105x2/F
Back Squat
140/2
150/2
155/2
160x5/2
I didnt take good notes that day. Took a while to warmup and let the form come through. I tried the 105 between the 100ās but it felt like crap so I just stayed at 100 and did lots of them. Im breaking through the hesitance and Im not shifting over fear of the knee so thats good. Strapping it keeps it pain free during sessions. The squats were good, Im trying to up the frequency on those so my legs were a little tired from front squatting 165 on Sunday. Once I adapt it will be easier to go heavy, but Im glad Ive had no hip issues and the knee is tolerable.
Thursday
CL
bar
40x3
50x3
60x3
70x3
80x3
85x3
90x3
Planned on going up too 105 ish, not happening
Lower Backs tight and pain full
got smashed in the knee with a steel bar at work so not alot of training it was very swolen
tuesday
snatch
bar wrok
30kgx3
40kgx3
50kgx1
55kgx1 shiiiittt
60kgx0
60kgx1
65kgx1 probly the best rep
thursday
clean and jerk
bar work
40kgx2
50kgx2
60kgx2
65kgx2
70kgx2 knee was hurting alot
front squats back is still a bit stiff
70kgx2
90kgx2
100kgx2
110kgx3 very paintful on the knee
deadlifts
60kgx2
100kgx2
140kgx2
military presses
50kgx6
55kgx6
60kgx4
pull ups x 11
Thursdayās Traininā
C&J
65% x 3 x 3 - 75kg
Snatch Pull
100% x 3 x 3 - 98kg
Overhead Squats
75% x 3 x 3 - 75kg
Front Squats
85% x 2 x 3 - 102kg
Pull-ups
3 x max - 7/5/5
11/06/2010
I was very tired and on a knife edge to train today or not. I donāt usually train on a Thursday but because Iām an immense coach I called OxMan to see if he wanted to goā¦well he did so I sucked it up and went. 11hr day at work, along with the previous 10hr days so far and 2.5hrs round trip commute and having 5-5.5hrs sleep a night has not been idealā¦but I went to train
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
110 x 0/2 not bad, a bit in front, lifting on a small platform at Surrey Uni, people walkilng about, not ideal to chase and not good to over pull itā¦
110 x 1 : bad ass
110 x 1/2 : should have stuckt he first, got the 2nd, happy camper!
2 singles at 110 after a grueling week. Iām very happy!
Front Squats
67 x 3
100 x 3
120 x 3
140 x 3 : felt heavy
150 x 3 : felt heavy, but did it
150 x 3
150 x 3
really happy about the squats. Going to get at least 9 reps in total for front squats on my Snatch sessions, going to try 155 next time!
L sit pull ups
x5reps, really loading the shoulders!
GHR on machine, felt a lot eaiser as the rolling thing on your thighs so it shortens the leaver a lot!
DONE
My new training approach is that there is no over training. There is only being a pu55y about it. The body is immense and you can will yourself to do it if you have the balls and MENTAL STRENGTH to do so. I will not restrain myself with how my body is feeling. Marky mark said I could not do 140 and I f0cking showed him. Bro said he would be impressed with 140 after Mondayās Snatchathon, so I showed him what was f0cking up.
I felt f0cked on Wednesday and Thursday morning. I felt better as I got on with my day and tired as my working day ended. Once I got myself to the gym and started warming up I got a hardon for lifting. And I lifted very well even in my f0cked stated in the morning and I had a strongman comp on Saturday which beasted me.
I really like John Broz analogy about the dustbin man. So unless your injured, if you āreallyā want to lift big weights, just get in the gym and F0CKING DO IT. No point bitching. DO IT, not talk about it, just rock up and DO IT.
Koing
[quote]spyke wrote:
Good Job on your celan and jerk PR !!!
I did one too yesterday !!
120 K hang clean !!! First time
With these lifts
100K snatch and 120K clean and jerk I can qualify for my first competition !!
Koing I have a question what is your best side work exercice for OL ? (sorry if youve been ask this question already before)[/quote]
Best side work for OL? Like obliques?
I never do anyā¦I use to some planks but I havenāt for yearsā¦I do ab roll outs, dragonflags and just lifting with squats.
Koing
[quote]Koing wrote:
My new training approach is that there is no over training. There is only being a pu55y about it. The body is immense and you can will yourself to do it if you have the balls and MENTAL STRENGTH to do so.
Koing[/quote]
More people need to listen to this.
Over training is a non issue given that your sleeping, eatting, and recovery methods are in line.
Thatās why people that train 6 days a week, progress faster than people that train 3 days a week and worry about over training. Go figure.
Thurs Session
Oly GMs:
Warmup
170/5
180/5
190/5
195/5
200/5
CJs:
100/2
110/2
115/1
120/1
125/1
130/F
125/F
120x8/1
125/1
130/1
120x2 clean only
110/1
Today was an interesting day. Did the GMs to get greater hip snap on the cleans. 130 was mentally blocked today, so I went to 120 to work out the technical kinks and just tell myself that its just mental, not physical. After ironing out things, I tried to break the mental block and worked back up to 130 which was great. I also held the jerks in my reps for about 5 seconds rather than just drop after I recover. I really felt the stabilizers working.
[quote]Invictica wrote:
[quote]Koing wrote:
My new training approach is that there is no over training. There is only being a pu55y about it. The body is immense and you can will yourself to do it if you have the balls and MENTAL STRENGTH to do so.
Koing[/quote]
More people need to listen to this.
Over training is a non issue given that your sleeping, eatting, and recovery methods are in line.
Thatās why people that train 6 days a week, progress faster than people that train 3 days a week and worry about over training. Go figure.
[/quote]
Yepā¦
ā¦just be carefull if you start running 3x a week and ur body aināt used to it.
6/10/2010
Running 30mins
6/11/2010
Lifting in Bmore!
Snatch off Boxes:
-up to 62.5kg 2x4
āthese sucked today. They felt light, but I was very inconsistent with my timing.
Front Squat:
-up to 100kg 2x4
-then 105kg 2reps
-----YEAH! I CAN SQUAT AGAIN!!!
Towel Pull-up + Push-ups + Dumbell Culrs (sitting on the incline bench)
4sets of:
ā¦6repsā¦15repsā¦5reps
(no rest)
ā¦3repsā¦8repsā¦3reps
(rest)
TODAYāS SESSION
Snatch
Heavy single - 98kg
C&J
Heavy single - 116kg
Back Squat
Heavy single - 152kg
Box jumps
3x5
C&J Video
Overall, not bad. I just got back into Olympic lifting again, and this has been my first week in awhile. Iām satisfied with my form as of now, still trying to make some minor changes (mainly keeping the hips a bit lower on the first pull since Iām a tall dude, 6ā2", and keeping my heels on the ground up to the pockets on the second pull). Iām not worried about my speed under the bar since that will come in time, just gotta get my nervous system used to the Olympic lifts again. However my speed under the jerk was pretty good if I do say so myself. And my snatch is 85% of my C&J so Iām right where I should be.
Smolov is still going smoothly, had some scheduling problems but go those worked out
BS
warm up
150 x 3reps x 10 sets
actually felt rather light compared to some other sessions
I think Iām in a great position to hit a 1 rep max of 185 before I leave for training in July. Maybe even more than 185
12/06/2010 : Both
Dynamic stretches
I was going to go light as I had 3 back to back solid sessions but I was persuaded to max out! Doh!
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
110 x 1
115 x 1 : SWEET, 115 on a Saturday? wtf?!
118 x 0 : close
118 x 0 : not as close
118 x 0 : not as close
C&J
bar work
65 x 1
80 x 1
100 x 1
120 x 1
130 x 1
140 x 1
Front Squat
80 x 3
100 x 100
120 x 1
140 x 1
150 x 1
160 x 0
Ab roll outs x 4reps x 3sets
115/140 on a Saturday, really happy. The most Iāve lifted on a Saturday EVER.
I got 8hrs sleep, woke up, had some breakfast, chilled out a bit, went back to sleep for anotehr 90minutes and got ready for the gym. I think getting up earlier before training helped and my motivation level got jacked in the gym! booyah!
Koing
Best week of training in 10yrs! Booyah! Also terrible sleep so Iām looking forward to tonights session 
Monday:
115, 2 singles at 110,
Back Squat: 160kg x 4reps x 5set; 160 x 6reps
Misses: 120 x 3, 110 x 7, 115 x 1
Wed: 140, 141, 142,
Misses 140 x 2, 143 Jerk
Thur: 110 x 2 singles,
Front Squat 150kg x 3reps x 3sets
Misses 110 x 3 singles
Sat: 115/ 140,
Front Squat 150kg
MISS 118 x 3 singles,
[quote]Invictica wrote:
[quote]Koing wrote:
My new training approach is that there is no over training. There is only being a pu55y about it. The body is immense and you can will yourself to do it if you have the balls and MENTAL STRENGTH to do so.
Koing[/quote]
More people need to listen to this.
Over training is a non issue given that your sleeping, eatting, and recovery methods are in line.
Thatās why people that train 6 days a week, progress faster than people that train 3 days a week and worry about over training. Go figure.
[/quote]
To train 6x a week youād have to be getting a lot of sleep and you would ideally BUILD up to it, like by increasing from 3 to 4 over the course of 4-5-6 weeks and adding in an other session every 6 weeks or so building up in that period. For me 4 sessions I did well for one week. Iāll see how far I can tontinue that whilst going heavy on most of my sessions 
Koing
[quote]Neospartan wrote:
[quote]Invictica wrote:
[quote]Koing wrote:
My new training approach is that there is no over training. There is only being a pu55y about it. The body is immense and you can will yourself to do it if you have the balls and MENTAL STRENGTH to do so.
Koing[/quote]
More people need to listen to this.
Over training is a non issue given that your sleeping, eatting, and recovery methods are in line.
Thatās why people that train 6 days a week, progress faster than people that train 3 days a week and worry about over training. Go figure.
[/quote]
Yepā¦
ā¦just be carefull if you start running 3x a week and ur body aināt used to it. [/quote]
Donāt run
Koing
[quote]PB Andy wrote:
TODAYāS SESSION
Snatch
Heavy single - 98kg
C&J
Heavy single - 116kg
Back Squat
Heavy single - 152kg
Box jumps
3x5
C&J Video
Overall, not bad. I just got back into Olympic lifting again, and this has been my first week in awhile. Iām satisfied with my form as of now, still trying to make some minor changes (mainly keeping the hips a bit lower on the first pull since Iām a tall dude, 6ā2", and keeping my heels on the ground up to the pockets on the second pull). Iām not worried about my speed under the bar since that will come in time, just gotta get my nervous system used to the Olympic lifts again. However my speed under the jerk was pretty good if I do say so myself. And my snatch is 85% of my C&J so Iām right where I should be.[/quote]
Lift looked good mate. And you donāt look 6ā2" at all!
Koing
Hah, but I am, must be the camera angle.
TODAYāS SESSION
C&J - 70% x 1 x 3 - 84kg
Front Squat - 83% x 3 x 5 - 105kg
Snatch DL - 113% x 2 x 2 - 111kg
Snatch Push Press - 75% x 5 x 5 - 73kg
Pull-ups (various grips) - 3 x max - 7/5/6