7/12/10
Lifting at my buddy’s garage gym
Clean off Boxes:
-up to 95kg 0,1,0
—I was going to keep going, but the last miss was ugly and almost hurt myself. (the boxes were plates stacked up, and one of them flew up, not cool)
Clean pulls:
-up to 120kg 2x4
Ring Pull-up + Push ups + L-holds
…8…15…20sec
x4
Ring Face pulls + Ring Pull ups
-random reps, several sets
7/13/10
Jump Rope:
-20mins
short by I am now able to do 1 legged jump-ropes without problems. 
TUESDAY
Snatch - 80% x 1 x 5 - 180 lbs
C&J - 80% x 1 x 5 - 210 lbs
Back Squat - 75% x 5 x 1 - 255 lbs… was supposed to do 5 sets, but I was just spinning my wheels and going nowhere at this point, need more sleep.
[quote]PB Andy wrote:
Dude Koing you are hilarious man I love it. After the first snatch: OHHHHH FUCK[/quote]
I felt I was SOOOO close and it slipped away…I probably have AT LEAST 35 attempts of 120 over the past 2yrs in training. I’ve had at least 11 attempts in competition also!
Koing
14/07/10 Both lifts
Dynamic warm ups
Snatch
bar work
40 x 2
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1 easy
C&J
bar work
60 x 1
100 x 1
120 x 1
130 x 1
Front Squat
120 x 1
140 x 1
150 x 1
Crunches x 15
Done
Maxing out on snatch balance today… this should be interesting. I’ll bring my camera
warm up
snatch
bar work 3x3 each positon
30kgx2
40kgx2
50kgx2
60kgx1
70kgx1
75kgx1
78kgx1
80kgx0
80kgx0
80kgx0
80kgx0
80kgx1 5kg pr 06/03/2010 was my first olympic lifting session when i snatched 57kg very happy with my progress
clean and jerk
bar work
40kgx2
50kgx2
60kgx2
70kgx1
80kgx1 all felt heavy on from here
90kgx1
94kgx1
97kgx0 failed jerk
97kgx0 failed jerk
front squats
90kgx3 felt heavy LOL
110kgx3
120kgx3
125kgx3
120kgx3
video from wednesdays session
[quote]PB Andy wrote:
Maxing out on snatch balance today… this should be interesting. I’ll bring my camera[/quote]
Fuckin’ forgot my camera. Knew that was gonna happen.
THURSDAY
3-position Clean (floor, knee, mid-thigh) - 65% x 3 sets - 175 lbs
Clean Pull - 85% x 5 x 5 - 225 lbs
Snatch Balance - max - 225 lbs (probably could have gotten 235 but 225 was enough for me), then 75% x 2 x 3 - 155 lbs
A1. Bench Press - 3RM - 205 lbs (damn my bench has gone to shit… I guess I know I’m an Oly lifter now haha)
A2. Bench Press w/ bands - 3RM - 95 lbs + EFS Pro Mini bands (could have gone a bit heavier but that was enough)
GPP: Low handle Prowler - heavy - 10-15 mins
7/15/10
Did not train on the 14th 'cause i spent the whole day 2 Ft. Meade waiting and finally signing the contract and swearing in the US Army as an Officer candidate. I ship out to training on 31st of January.
Jump Rope + Pull-Ups variations/Windshield wipers
-did not keep count
FRIDAY
Snatch - 80% x 1 x 5 - 180 lbs
Clean & Jerk - 80% x 1 x 5 - 210 lbs
Front Squat - 85% x 3 x 3 - 250 lbs
Seated Neutral-grip DB Press - 4x10 (4020 tempo) - 40s/40s/35s/30s
Close Neutral-grip Pulldowns - 4x10 (4020 tempo) - 100/100/90/80
Note: I fucking hate missing training… here is why:
7/16/10
Snatch off Boxes:
-up to 75kg 2reps, hard
-I decided to go up to 78kg, last week 75kg felt easy so I “should do it”
–0,0,0,0—>FUCK!!!
-went down to 73kg, 0,0,1,1,1,1,1,1 better, got my groove back,
—but still I should have done, 80kg 2x3
Snatch Pulls:
-up to 100kg 2x3, not bad
Front Squats:
-up to 105kg 2x2, 105kg 3reps
go Home & EAT
7/17/10
Quick lifting at my buddy’s gym
RDLs:
-up to 120kg 3x5
Push ups on the Rings:
-8x6
MONDAY
Snatch from mid-thigh - 65% x 2 x 6 - 145 lbs
Power Jerk - 65% x 2 x 6 - 170 lbs
Snatch Pull - 90% x 4 x 5 - 205 lbs… man these burn my legs!
Dips - 4x8-12 (4020 tempo) - did BW… 9 reps/6 reps/then dip machine for last 2 sets… it’s sad that I can’t do 10 full dips anymore. Then again I was using a 4020 tempo which I am trying out for 8 or so weeks for the first time. It’s very Ian King/Poliquin-esque but honestly I kind of like it.
Incline DB Curls - 4x10 (4020 tempo) - 25s/20s/15s/12s
I’ll start getting a video a day up of one of my Olympic lifts… tomorrow, I’ll show you some Snatch/C&J at 90%, and some Back Squat action at 85%.
…*Yeah yeah yeah I’m using weight in Pounds now. Why? I’m American damnit… oh yeah, it’s also much easier for me because I don’t have to use Google calculator, hahaha.
7/19/10
Clean off boxes:
-up to 95kg 2reps
-got cocky and went for 100kg 0,0,0,0 damn
-down to 95kg 0,0,0,0 WTF?
-down to 70kg 1,1,1
-up to 95kg, 0,1,0,0,1,0 Ok FUCK THIS… should not have gone up to 100kg
-down to 90kg 2x2
Clean pulls:
-up to 115kg 2x4
Back Squat:
-up to 125kg 1,1,1,0 damn
-down to 110kg 2x2
Haven’t posted in awhile. Super lazy. But here’s a snippet of the cycle I am on now
Clean and Jerk
(42kg x 3)(55kg x 3)(67.5kg x 1 + 2 jerks)(80kg x 1 + 2 jerks)(90kg x 1)(102kg x 1 x 5)(110kg x 1)
Clean pulls
(120kg x 3)(132kg x 3)(145kg x 3 x 6)
Press
(40kg x 5)(50kg x 5)(57.5kg x 5)(65kg x 3 x 3)(72kg x 1 x 2)(75kg x 1)(77.5kg x 1)(80kg x 0)(75kg x 1)
Squats
(85kg x 5)(110kg x 5)(127.5kg x 5)(145kg x 3 x 3)(150kg x 1)(152.5kg x 0)
BW: 77kg
19/07/2010
dynamic stretches
Front Squat
bar x 6
50 x 6
90 x 4
110 x 4 man this felt heavy
130 x 4 f0ck this felt ridiculously heavy…
140 x 1 ; bottled it
140 x 4 : better but it felt faarrrrrrrrrrrrrrrking heavy…
Wide Grip Pull ups x 12reps : not bad at all still
Push ups x 20reps x 2sets
Dips x 6 x 2
Pendly rows
40 x 10
50 x 10
55 x 10
60 x 10
Crunches x 12reps x 3sets
Done - felt pretty punished by this!
Koing
TUESDAY… shitty sleep but overall, not a bad session
Snatch - 90% x 1 x 3 - 205… 2nd rep sucked, but my snatch is feeling better than my C&J form. This makes sense to me as a tall lifter (much easier for me to bring me knees back and push them to the side).
C&J - 90% x 1 x 3 - 240… 3rd rep not filmed (cam shut down)
Back squat - 85% x 3 x 3 - 290… didn’t film, big deal.
EZ-bar rows for 2 sets, one-arm DB rows for 1 set, two-arm DB rows for 1 set… trying to see what feels good for my back (since my low back is already fatigued at this point).
Kneeling Rope French Press - 4x10 (4020 tempo) - 60/57.5/55/50… these were just painful
22/07/2010 : C&J
dynamic warm ups
C&J
bar work
60 x 1
60 x 1
80 x 1
80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
137 x 0 ; failed clean, caught it, crumpled, rubbish
137 x 0 ; failed clean, caught it, crumpled, rubbish
137 x 0 ; failed Jerk
120 PC&PJ
137 x 1 : left arm bent a bit but f0ck it, I got it up and it stayed up, still feeling the effects of tweaking my back, not able to stay tight under the bar on the receive.
Back Squats
60 x 3
100 x 3
140 x 3
160 x 3 felt a bit heavy
160 x 3 felt better
160 x 3
160 x 3
160 x 3
170 x 3 felt the best
going to squat each session. I have been slack on my squats for the past 5 weeks, just squating heavy and only the odd heavy top set of squats, not enough volume
Military Press : Paused reps
60 x 6
60 x 6
70 x 5
80 x 1 : suprised, felt light!
80 x 1 : felt great!
Hmmmmm…really suprised with the MP even with the dieting it feels strong! I can see myself doing BW very soon 
Koing
[quote]PB Andy wrote:
TUESDAY… shitty sleep but overall, not a bad session
Snatch - 90% x 1 x 3 - 205… 2nd rep sucked, but my snatch is feeling better than my C&J form. This makes sense to me as a tall lifter (much easier for me to bring me knees back and push them to the side).
C&J - 90% x 1 x 3 - 240… 3rd rep not filmed (cam shut down)
Back squat - 85% x 3 x 3 - 290… didn’t film, big deal.
EZ-bar rows for 2 sets, one-arm DB rows for 1 set, two-arm DB rows for 1 set… trying to see what feels good for my back (since my low back is already fatigued at this point).
Kneeling Rope French Press - 4x10 (4020 tempo) - 60/57.5/55/50… these were just painful
Lifts look really good mate!
You do a funky thing at the start where you sort of jolt the bar up but thats an individual thing and different, but thats okay. The main things is your hip, chest angle is good on the 1st and 2nd pull, and your back is bent to f0ck and your arms are staying straight after your initial jolt.
Looks very good mate.
Try and pull it faster off the floor, it’ll help your 2nd pull but not at the expense that your backs rounding to f0ck though.
Cleans are good, bars stays close to you.
Jerks look pretty good also. You dip and drive well, but your receive looks a bit soft mate, after the drive up PULL YOURSELF under the bar to be READY for the receive position. So your ready for the bar and the bar just doesn’t land on you.
Keep up the good work!
Whens your next comp?
Koing
Thanks for the tips Koing! I have some weird starting position stuff, but right now it’s working to me. I’m really trying to figure it out and make it the same every time, because I know the better first pull I get, my second pull and the getting under the bar is usually cake.
I’ve also noticed that for a tall lifter like me (6’2" or 1.88m), I actually feel more comfortable on the snatch than the clean. The snatch is more technical for me, like most people, but my knees always seem to be in the way during the clean (even if the set-up is fine, seems harder for me).
Anyways, good tips on the Jerk, I’ve definitely noticed that I’ve been a bit lazy pulling under it. Next comp… no idea. I’m still contemplating if I should even do Olympic lifting still, because 1) the equipment at my gym is shit (only two 20kg, and two 5kg) and a big ass bar, and 2) more importantly, not much is going on in Chicago EVER for Olympic lifting. It seems that I’m practicing for a meet that is never going to happen, you know?
THURSDAY
Clean from blocks - 65% x 2 x 6 - 175
Clean Pulls - 90% x 4 x 5 - 240
Snatch Balance - max - 235 / 80% of that x 2 x 2 - 190
Snatch balance rep was kind of shitty. Wasn’t very fast under the bar.