The comp will be good to do mate. You will be suprised at what you can do with little training imo.
7th August! COMP DO IT!
17th July, come down and watch mate.
Come down to the club this Saturday to get some training done!
Yes, continue your abs and back work at the end of your session. Keep stretching out. Make sure your strict on the leg swings on the swing back. Making sure you swing back without too much of a lean forwards as it kills the stretch!
Koing
Me at the British a few weeks back
Koing
05/07/10 : Both
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 0
105 x 1
110 x 0 felt heavy
110 x 0 slow off the floor
110 x 1 complete grinder on the squat up
112 x 0
Power Clean and Jerk
bar work
60 x 2
80 x 1
110 x 1
120 x 1
125 x 2 C&J, too heavy to PC, ugly clean on the 2nd, tired
PC+PJ
100 x 4/6reps lol, failed the 5th PJ behind, failed the 6th PJ in front, savage…taking not much rest smashing it out the PJ was savage, the PC wasn’t too bad but the 4+ reps were tiring…
rest
PC&PJ
100 x 1
110 x 1
120 x 1
125 x 1 solid!
Wide Grip Pull ups
x12reps
Crunches
x 15 x 3sets
done
Koing
Koing - You based in Scotland? - see you were lifting in Kilmarnock? Im in Glasgow.
Did 20 reps with 60kg/135lbs yesterday in 2 min., clean muscle snatch and clean+press
Need to skip about 1 min in to see the start. tech was awful, anyone else find tech really weird and hard with light weights?
[quote]thosebananas wrote:
Koing - You based in Scotland? - see you were lifting in Kilmarnock? Im in Glasgow.
Did 20 reps with 60kg/135lbs yesterday in 2 min., clean muscle snatch and clean+press
Need to skip about 1 min in to see the start. tech was awful, anyone else find tech really weird and hard with light weights?
I live in Surrey mate. I was in Kilmarnock for the British Champs. There are about 2 clubs near Kilmarnock mate!!!
No mate. My technique is the same.
Looks good mate. Try how many times you can PS 70kg. I’ve done 11 or so?
Koing
[quote]Koing wrote:
[quote]thosebananas wrote:
Koing - You based in Scotland? - see you were lifting in Kilmarnock? Im in Glasgow.
Did 20 reps with 60kg/135lbs yesterday in 2 min., clean muscle snatch and clean+press
Need to skip about 1 min in to see the start. tech was awful, anyone else find tech really weird and hard with light weights?
I live in Surrey mate. I was in Kilmarnock for the British Champs. There are about 2 clubs near Kilmarnock mate!!!
No mate. My technique is the same.
Looks good mate. Try how many times you can PS 70kg. I’ve done 11 or so?
Koing[/quote]
PS=Power snatch?
Ive done 10 hang snatches with 70kg if thats what you mean
Going to do the C+P challenge with 80kg in a week or too.
My next strongman comp has a 90kg log for max reps in 90 secs (4th sept), i find the log clean to be a piece of piss so im training for max reps with 90-100kg from the rack and then 80ish kilos from the floor for overall stamina.
Snatch
bar work and stretches
40kg x4
50kg x3
55kg x3
65kg x3
70kg x3
75kg x3
Snatch Shrugs from block (50+25kilo bumpers)
90kg x5
100kg x5
110kg x5
120kg x5
Power Rows from Blocks
70kg x5
80kg x5
90kg x5
100kg x5
105kg x5
Cleans from Blocks
70kg x5
70kg x3 + 2 jerks
Dumbells overhead runs
Run 1:
32 L+R
36 L+R
38 L+R
40 L+R
45 L+R
50 R
Run 2
36 R
38 R
40 R
45 R
50 R x2
Vid of most lifts and runs.
Good wee session of different stuff that id not normally do.
Snatch tech is terrible thou, need to actually snap my hips through, im sure im loosing 10+ kg from not doing this.
[quote]thosebananas wrote:
[quote]Koing wrote:
[quote]thosebananas wrote:
Koing - You based in Scotland? - see you were lifting in Kilmarnock? Im in Glasgow.
Did 20 reps with 60kg/135lbs yesterday in 2 min., clean muscle snatch and clean+press
Need to skip about 1 min in to see the start. tech was awful, anyone else find tech really weird and hard with light weights?
I live in Surrey mate. I was in Kilmarnock for the British Champs. There are about 2 clubs near Kilmarnock mate!!!
No mate. My technique is the same.
Looks good mate. Try how many times you can PS 70kg. I’ve done 11 or so?
Koing[/quote]
PS=Power snatch?
Ive done 10 hang snatches with 70kg if thats what you mean
Going to do the C+P challenge with 80kg in a week or too.
My next strongman comp has a 90kg log for max reps in 90 secs (4th sept), i find the log clean to be a piece of piss so im training for max reps with 90-100kg from the rack and then 80ish kilos from the floor for overall stamina.
[/quote]
PS from the floor. I just badly burnt out 
lol, it was a savage feeling! If you let go of the bar that would end your session, no breaks, you could use straps for this one. Just something silly a few mates had the idea of.
I’d up the weight to 100kg to make it more specific in terms of weights as 20kg over 4reps+ will make a big difference.
Koing
mate, i cant snatch 100kg for 1… can just about clean it. lol
WEDNESDAY…taking it easy the rest of the week. Hitting it hard next Monday.
Clean Pull - 90% of last week x 1 x 3 - 255 lbs
Overhead Squat - 90% of last week x 1 x 3 - 155 lbs
Squat - 90% of last week x 1 x 3 - 275 lbs
Pull-ups - 90% of last weeks reps x 3 sets - 5/4/4
7/7/10
Lifting in NJ with Dr Manhattan and the COACH
I did a double 
Snatch:
-up to 80kg… the lets hit some PRs!
-83kg a lil’ shaky but got it.
-85kg OH Yeah!!! About fucking time
Snatch Pulls:
-up to 100kg 2x3
—hard
take a 2hr break, get some food, and finish the soccer game VIVA ESPANA!!
Hang Cleans:
-up to 90kg 2x4,
—I was tired in the last set, it went like 0,1,0,1
Back Squats:
-up to 125kg 2x2
—I tried to do a 3rd set of doubles but I could not squat a single rep. I miss the weight in-front over my head…not pretty
Sternum Pull-ups/Pull-ups + 15 push ups
-x4
[quote]Neospartan wrote:
7/7/10
Lifting in NJ with Dr Manhattan and the COACH
I did a double
Snatch:
-up to 80kg… the lets hit some PRs!
-83kg a lil’ shaky but got it.
-85kg OH Yeah!!! About fucking time
Snatch Pulls:
-up to 100kg 2x3
—hard
take a 2hr break, get some food, and finish the soccer game VIVA ESPANA!!
Hang Cleans:
-up to 90kg 2x4,
—I was tired in the last set, it went like 0,1,0,1
Back Squats:
-up to 125kg 2x2
—I tried to do a 3rd set of doubles but I could not squat a single rep. I miss the weight in-front over my head…not pretty
Sternum Pull-ups/Pull-ups + 15 push ups
-x4
[/quote]
Nice work on the 85 congrats!
Koing
[quote]Koing wrote:
…
Nice work on the 85 congrats!
Koing[/quote]
Thanks man
7/9/10
Lifting in Bmore with Dfreeze!
I was still sore from teh 2x I did on Wednesday with Dr. Manhattan
Snatch off Boxes:
-up to 75kg 2x3
–had to retake the 3rd set because I missed both reps… wtf? Otherwise, I could’ve have heasely done 80kg
Snatch Pulls:
-up to 95kg 2x3
Snatch Grip RDLs:
-up to 108kg 3x3
SATURDAY…deload still
Power Snatch - 60% x 1 x 3 - 135 lbs
Power Clean + Push Jerk - 60% x 1 x 3 - 160 lbs
Pull-ups - 3 x 80% of reps last week - 4/3/3
Some Tri pushdowns
10/07/2010
dynamic warm ups
Power Snatch then Full Snatch
bar work
40 x 1,1
50 x 1,1
60 x 1,1
70 x 1,1
80 x 1,1
90 x 1,1
95 x 1,1
100 x 0,1 : failed the first PS, didn’t really finish, rubbish
100 x 1 : much better, finishe droperly
105 x 1 : Equal PB PS
110 x 1 full snatch, didn’t block above parallel, it drove me deeper but I recovered it, I’ll PS it soon!
C&J
bar work
60 x 1
80 x 1
100 x 1
120 x 1
130 x 1
140 x 0 ; failed the Jerk
Back Squats
120 x 3
140 x 3
160 x 3
181 x 3 : new 3RM
Wide Grip Pull ups x 12, close on the 13th rep
Hyper Extensions + 10kg
x10reps
x10reps
done!
Koing
My boy Regieski
MONDAY (starting new six-week cycle)
3-position Snatch (floor, knee, mid-thigh) - 65% x 5 sets - 145 lbs
2 Push Jerks + 1 Split Jerk - 65% x 5 sets - 170 lbs
Snatch Pull - 85% x 5 x 5 - 190 lbs
Biceps Force Curve (from Thib’s new article) - 5RM circuit: EZ-bar Preacher Curl, Low-pulley Preacher Curl, EZ-bar Preacher Curl with band… did only 2 circuits, started too heavy, will adjust next week so I can get at least 3 circuits
Sit-ups - 60 total
12/07/2010 : Both lifts
Dynamic warm ups : felt immense
Snatch
bar work
40 x 2
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 0
105 x 1
110 x 1
115 x 1 : can’t remember if I missed it the first time or not?!
120 x 0
120 x 1 'f0cking ave it!!!1
C&J
bar work
60 x 2
100 x 1
120 x 1 PC
130 x 1 PC
140 x 0 ; failed clean? wtf?
140 x 0 : failed clean? wtf?!!! MUST have been the weighted hypers on Saturday?
140 x 0 : failed Jerk, f0ck that was MUCH closer to hitting me then I thought…well better behind then in front!
140 x 1 : 'ave it! Focused and suck it.
Front Squats
120 x 1
140 x 1
150 x 1
155 x 1
Wide Grip Pull ups x 13 +1rep PB
Crunches x 15reps
felt f0cking amazing to get 120 in training. Onwards and up! Going to creep it up 1-2kg every month!
Koing
Dude Koing you are hilarious man I love it. After the first snatch: OHHHHH FUCK
[quote]Koing wrote:
12/07/2010 : Both lifts
Dynamic warm ups : felt immense
Snatch
bar work
40 x 2
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 0
105 x 1
110 x 1
115 x 1 : can’t remember if I missed it the first time or not?!
120 x 0
120 x 1 'f0cking ave it!!!1
C&J
bar work
60 x 2
100 x 1
120 x 1 PC
130 x 1 PC
140 x 0 ; failed clean? wtf?
140 x 0 : failed clean? wtf?!!! MUST have been the weighted hypers on Saturday?
140 x 0 : failed Jerk, f0ck that was MUCH closer to hitting me then I thought…well better behind then in front!
140 x 1 : 'ave it! Focused and suck it.
Front Squats
120 x 1
140 x 1
150 x 1
155 x 1
Wide Grip Pull ups x 13 +1rep PB
Crunches x 15reps
felt f0cking amazing to get 120 in training. Onwards and up! Going to creep it up 1-2kg every month!
Koing[/quote]
that’s some heavy lifting yo