23/06/2010 : Secret training
x3
Koing
[quote]Koing wrote:
23/06/2010 : Secret training
x3
Koing [/quote]
I’m confused as to what kind of secret you could be keeping . . . are you doing clean and jerks before snatch or something crazy like that these days?
On another note, got an e-mail competition tomorrow, looking to improve upon the 121/151 I hit last Saturday and get a little closer to my comp PRs.
TODAY’S SESSION
C&J - 68% x 3 x 3 - 180
Snatch Pull - 103% x 3 x 3 - 230
Overhead Squat - 78% x 3 x 3 - 175
Front Squat - 87% x 2 x 3 - 255
Superset: Pull-ups - 3 max - 7/6/5 | Decline DB Extensions - 3 x 8-10 - 30s x 8
Lower Body Complex: 20s BW Squats, 20s Squat Jumps, 20s Squat Holds, for 2 sets, 60s rest between
Will be using sled/prowler for GPP as soon as it arrives, 2-3x a week.
And damn Jonty, those are some good numbers. Nice job man.
6/26/10
Lifting in Bmore… but nobody was there 
Lifting started hard, 40kg and 55kg felt really heavy… but that was to change…
Hang Pull + Hang Snatch:
-up to 67kg 2sets
-I felt OK, not great, but like Donny Shankle said “you must attack heavy weights, every day”, I kept pushing it…
-70kg, 1,1
-73kg 0,1,1–mini PR
-75kg 0,1,1-- PR!
-78kg 0,1,1–anotehr PR!
-80kg 0,0,0,1,1,0,0,1 Oh Motherfucking YEAH!!! big PR from the Hang. My best Snatch off the floor is 82kg.
I am fucking tired now… I’ve been snatching for 1hr + 30mins, but can’t leave without squating.
Front Squat:
-up to 105kg 2x3
Go HOME!
[quote]TheJonty wrote:
[quote]Koing wrote:
23/06/2010 : Secret training
x3
Koing [/quote]
I’m confused as to what kind of secret you could be keeping . . . are you doing clean and jerks before snatch or something crazy like that these days?
On another note, got an e-mail competition tomorrow, looking to improve upon the 121/151 I hit last Saturday and get a little closer to my comp PRs.[/quote]
His secret training is 60 second abs, guaranteed to add 20kg to ALL your lifts! 
5 hours till lift time. GIT SUM!
[quote]The Ox Man wrote:
[quote]TheJonty wrote:
[quote]Koing wrote:
23/06/2010 : Secret training
x3
Koing [/quote]
I’m confused as to what kind of secret you could be keeping . . . are you doing clean and jerks before snatch or something crazy like that these days?
On another note, got an e-mail competition tomorrow, looking to improve upon the 121/151 I hit last Saturday and get a little closer to my comp PRs.[/quote]
His secret training is 60 second abs, guaranteed to add 20kg to ALL your lifts! :P[/quote]
No shit. Is the 60 second abs a standalone session, or is that an end of workout addition, or is it done between sets, or is that a secret?
Also, since I brought up my e-mail comp I guess I’ll spill how it went.
Snatch
116-little soft in the catch, but otherwise solid
122-rock solid, 2kg more than I hit at nationals in May
126-just a cunt hair off, think it crashed a touch and I lost it behind, was 1kg over my best comp snatch
Clean and Jerk
152-solid clean, jerk was a bit shaky but I got it
156-solid clean, solid jerk, much better than the 152, 1kg more than I hit at nationals
161-solid clean, biffed on the jerk, probably could’ve had it but the clean took too much out of me I think, would’ve been 1kg more than my best comp clean and jerk
Felt good after that so I worked up to a single at 180kg in the back squat.
Not bad for basically training through this and having to make weight day of, haha.
6/28/10
Running for 25mins… it was hot as balls outside.
6/29/10
Hang Pull + Hang Snatch
-up to 70kg 1,0,1
–I got too cocky and went for 73kg, 0,0,0,0,
–so I jumped down to 50kg, 2x2 called it a day.
I was supposed to do deadlifts, but the way the snatches went told me I was not strong today and my back is still sore from Friday’s Hang Pull+Hang Snatch.
Bulgarian Split Squats:
-with 2 16kg kettlebells
-5x6
Inverted Row on the rings (feet on the floor)
-8x8
Go home, EATx2, take T-nations new Mineral sups, and SLEEP!
short session i am ill once again could barely breath.
warm up
snatch
bar work 3x3 each position
30x3
40kx2
50kgx2
52.5kgx2
55kgx2,1 miss did one missed one rep so took it again
57.5kgx2
60kgx1,0
60kgx2
front squats
60kgx2
80kgx2
90kg 3x6 easy as hell but was gased from not doing 6;s for so long
didnt push the knee to much which is why i didnt do 6 sets feels a lot better thoguh
pull upsx10
Muscle Snatch - 75% x 3 x 3 - 62kg
Power Snatch - 75% x 2 x 4 - 78kg
Power Clean + Push Jerk - 75% x 2 x 4 - 87kg
Superset: Pull-ups - 3 x max - 8/6/5 | DB Decline Tri Ext - 30 (lbs) x 9
Form felt great today.
WEDNESDAY
Clean & Jerk - 74% x 1 x 3 - Screwed this up, did 89kg x 1, then 94kg x 1 x 2
Front Squat - 85% x 3 x 5 - 114kg
Snatch DL - 116% x 2 x 2 - 119kg
Snatch Push Prs - 76% x 5 x 5 - 78kg (EASY!)
Some rope pull-ups and neutral close grip pull-ups
6/30/10
Lifting in NJ with THE COACH, Dr.Manhattam, and a bunch of other peeps
Clean:
-up to 90kg double, easy,
—I was going to do another double with 95kg but Dr.Manhattam said do 96kg, then 101kg for a PR
-96kg was solid, and 101kg too! 1kg PR and time to go UP!
-105kg GOT IT @ the 1st try. PR! (fucking finally)
-108kg 0,0,0
—close enough, I’ll get it next time
Clean Pulls:
-up to 120kg 2x3
—haven’t done clean pulls in a while, they felt heavy
Back Squat
-up to 120kg 5rep!
–good, my squat is now up to the level is used to be
28/06/2010
Dynamic warm ups
Snatch
bar work
40 x 3
60 x 2
60 x 2
80 x 2
90 x 1
100 x 1
105 x 0
105 x 0
105 x 0
105 x 1
110 x 0
110 x 1
115 x 0
115 x 0
115 x 0
thinking of sacking it off, but my bro came in so I thought I might as well do some more
100 x 1
110 x 0
110 x 0
110 x 1
115 x 0
115 x 0
117 x 0
117 x 0
116 x 0
115 x 0
115 x 0
115 x 1
Pretty f0cked but I eventually got 115, just smashed from the comp
C&J
bar work
60 x 1
100 x 1
120 x 1
130 x 1
138 x 1
141 x 1 : super fast jerk
146 x 0 : clean was brutally tough, failed Jerk
30/06/2010
dynamic warm ups
jerk from rack
bar work
40 x 3
60 x 3
80 x 2
100 x 2
100 x 2
110 x 2
120 x 1
130 x 1
135 x 0 : felt ridiuclously heavy
Power Snatch
65 x 1
90 x 3
95 x 3
100 x 2; 1 full snatch
Suprised as how easy fast it went up! Guess I’m just that much more focused on my 2nd pull now and with my dynamic start int he Snatch making my first pull faster has helped me dial in a bigger 2nd pull
Back Squat
60 x 3
100 x 3
130 x 3
150 x 3
170 x 3
175 x 3
[quote]TheJonty wrote:
No shit. Is the 60 second abs a standalone session, or is that an end of workout addition, or is it done between sets, or is that a secret?
Also, since I brought up my e-mail comp I guess I’ll spill how it went.
Snatch
116-little soft in the catch, but otherwise solid
122-rock solid, 2kg more than I hit at nationals in May
126-just a cunt hair off, think it crashed a touch and I lost it behind, was 1kg over my best comp snatch
Clean and Jerk
152-solid clean, jerk was a bit shaky but I got it
156-solid clean, solid jerk, much better than the 152, 1kg more than I hit at nationals
161-solid clean, biffed on the jerk, probably could’ve had it but the clean took too much out of me I think, would’ve been 1kg more than my best comp clean and jerk
Felt good after that so I worked up to a single at 180kg in the back squat.
Not bad for basically training through this and having to make weight day of, haha.[/quote]
Nice going man 
My secret is…sorry mate, can 't tell you!
Jealous of your Jerks mate. Still got to dial mine down some more…10yrs and I still persist…I’m strong and powerful enough, just the technique is a bit hit and miss and need to fine tune it a bit more.
Koing
clean and jerk
bar work
40kx2
50kgx2
60kgx2
62.5kgx2
65kgx2
67.5kgx2
70kgx2
72.5kgx2
back squats
72.5kgx2
80kgx2
100kg 3x6
THURSDAY
Muscle Snatch - 83% x 2 x 3 - 66kg
2-position Snatch (fl, hang) - 67% x 5 sets - 69kg
2-position Clean (fl, hang) - 68% x 5 sets - 82kg
Push Jerk + Jerk - 77% x 5 sets - 94kg
Ring Push-ups - 3 x max - 15/14/11
7/1/10
Running around the neighborhood,
–my legs started to burn on the way back, they were still recovering from the 120kg 5rep back-squat of the day before
-lotta stretching
7/2/10
Training in Bmore… by myself
Hang Pull + Hang Snatch
-up to 75kg 2x
-then singles with 80kg, 0,0,0,1,0,0,1,0
----it felt heavy today, and overhead squatting 80kg was a major effort.
Deadlift:
-up to 160kg 5singles,
—I was going to do a 6th but my hip flexor gave a funny feeling so I called it a day!
SATURDAY
Snatch - 69% x 2 x 3 - 155 lbs
Clean Pull - 106% x 2 x 3 - 280 lbs
Snatch Balance - 78% x 3 x 3 - 175 lbs
Back Squat - 90% x 2 x 3 - 305 lbs
Pull-ups (med. pronated) - 3 x max - 9/6/5
GPP: 15 mins of sled drags (forward/back), as well as prowler push on low handle (done on grass)
A few PS from Wednesdays session
Deep Squat savage lifting from Saturday!
Oxman, theres an U20 and U23 comp at Crystal Palace on the 7th August. Are you free to compete? Regi is going to do it.
I have a comp at Bristol on the 17th July, bowl up to watch mate!
3/07/2010 : C&J
Dynamic warm ups
C&J
bar work
40 x 2
60 x 2
80 x 2
100 x 2
110 x 2
120 x 2
125 x 2
130 x 2
135 x 2
Push ups x 15
lying press
bar x 6
60 x 6
80 x 3
100 x 16
Front Squat
60 x 3
100 x 3
120 x 3
140 x 3
150 x 2/3 : lower back really fatigued, left hand grip was peeling badly…
152 x 2/3 : didn’t even try the 3rd rep
145 x 1
Wide Grip Pull ups
12reps
8reps
ab work
-10 incline sit ups
-15crunches
-15crunches
Done
Koing
[quote]Koing wrote:
Oxman, theres an U20 and U23 comp at Crystal Palace on the 7th August. Are you free to compete? Regi is going to do it.
I have a comp at Bristol on the 17th July, bowl up to watch mate!
Koing[/quote]
Hmm, I think I am free however Im on holiday before it, I come back on the saturday or sunday the weekend before so I’m not going to have lifted for a while and I would want to take it easy the week before. What do you think? I don’t think I would be lifting my best
Ha, was thinking of coming down to the club that saturday actually, obviously won’t now so yeah think I will come down and watch!
Was clean and jerking the other day. My jerks were going rubbish so I decided to test the clean. I hit 95kg! +5kg pb so was happy with that!
Ive been doing more ab work as I think I have neglected it a bit and I think that’s part of the reason why I’m overarching my lower back on the jerks which is causing the issues. I took the jerks up to 60kg after snatching on saturday and really focused on bracing the abs and it felt better! Doing a C+J session later so will push it a bit more then!