-[][][]---OL Log 3---[][][]-

Training Powerlifting
501

[quote]PB Andy wrote:
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?[/quote]

f0ck, you don’t look 6’2 man! Have the bar further so when your leaning over the bar it’s about an inch and a bit off your shins, but you’ll work a happy medium for yourself.

Jerk just takes a lot of practice…

Stick with the lifting. There must be a meet within 2hrs drive of you right?

It’s a bit more of a pain lifting with a bigger bar but you can make do. Does it even spin properly? Could you not ask the gym for more weights?

Koing

502

[quote]PB Andy wrote:
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.[/quote]

Clean from blocks look solid, attack the bar more. Load up the weights brah!

Clean pulls look a bit soft, power Clean 100kg mate, that the sort of attack you will need to do for your Cleans man. It’s weird, a few other guys at the clubs are also finding it hard to do pulls properly, looks nothing like their cleans or power cleans. The clean pulls just revert to a soft pull.

Snatch balance looks okay mate. It’s a f0cking tough exercise to do brah!

Liking the training videos!

Koing

503

22/07/2010 : random fast session, a few guys were going down and I had 30mins to kill

dynamic warm ups

Back Squats
bar x 6
60 x 6
101.8kg x 6 : yes they use 45lbs plates…
142.7kg x 6
165.4kg x 6

Wide Grip Pull ups
11
5
2

lol, poor endurance…I usually do a max set and thats it, but doing a 2nd and 3rd set with little rest my endurance is crap

Push ups : strict, chest to the floor, full arm lock out
32
10 fast

Crunches x 12

done!

Koing

504

[quote]PB Andy wrote:
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.[/quote]

Start with your shoulders slightly over the bar more on the clean from blocks. You’ll be able to use your prime movers (hips) a little better. Right now the majority of the power is generated from your shrug and pull.

Like Koing said, more power in pulls. Really blast with the hips.

Looking good nonetheless :smiley:

505

[quote]Koing wrote:

[quote]PB Andy wrote:
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?[/quote]

f0ck, you don’t look 6’2 man! Have the bar further so when your leaning over the bar it’s about an inch and a bit off your shins, but you’ll work a happy medium for yourself.

Jerk just takes a lot of practice…

Stick with the lifting. There must be a meet within 2hrs drive of you right?

It’s a bit more of a pain lifting with a bigger bar but you can make do. Does it even spin properly? Could you not ask the gym for more weights?

Koing[/quote]
I’m sure there will be a meet somewhere near me in the future. It’s just kind of annoying that the meets come so rarely.

Eh, the bigger bar isn’t so bad. It does have some spin, and when my grip gets to a regular bar (28mm?), it’s easy as fuck. So that’s a plus. I’ll definitely see if the gym can get some more bumpers (since I’m not the only one that uses them).

506

7/21/10

lifting in Bmore… my quads were still sore from all the clean, clean pulls and squats of Monday

Snatch Pull:
-up to 100kg 2x5

Jerks behind the neck, off boxes
-up to 90kg 2x5

Ab Wheel (on my feet, using the wall to stop me)
-5sets,

Ab Wheel (on my knees)
-5sets,

last workout, meet on Saturday 7/24/10

507

One of our youngest lifters Zach (16) with an 80kg snatch with bar path, you will have too forgive the shakey camera the coach who filmed it has some shaky ass hands.

508

SATURDAY

Snatch - 90% x 1 x 3 - 205

C&J - 90% x 1 x 3 - 240

Pause back squat (3sec) - 2RM - 285

Stiff-Legged DL - 3x6 - 185/205/225

Seated Neutral-grip DB Press - 4x10 (4020 tempo) - 35s/35s/30s/25s

Preacher Cable Curl - 4x10 (4020 tempo) - 50/47.5/45/42.5 … Biceps were about to explode

509

It’s not oly lifting but It was pretty much an oly squat.

did 230kg today in Comp (scottish unequipped’s).

510

[quote]PB Andy wrote:
SATURDAY

Snatch - 90% x 1 x 3 - 205

C&J - 90% x 1 x 3 - 240

Pause back squat (3sec) - 2RM - 285

Stiff-Legged DL - 3x6 - 185/205/225

Seated Neutral-grip DB Press - 4x10 (4020 tempo) - 35s/35s/30s/25s

Preacher Cable Curl - 4x10 (4020 tempo) - 50/47.5/45/42.5 … Biceps were about to explode

[/quote]

Lifts looking solid brah still catching a wee bit high.

511

SUNDAY (because I felt like lifting)

Snatch - 90% x 1 x 3 - 205

C&J - 90% x 1 x 3 - 240

Front Squat - 90% x 2 x 3 - 265

Rack Chins - 4x8-10 - BW

EZ-Bar PJR Pullovers - 4x10 - 65/55/50/45

512

24/07/2010

dynamic warm ups

C&J
bar work
50 x 2
70 x 2
90 x 1
90 x 1
110 x 1
120 x 1
130 x 0 ; failed clean, caught it, buckled, porr
130 x 0 ; failed jerk
130 x 1 ; better
130 x 1 ; better
130 x 0 ; failed jerk
135 x 1 ; best rep yet

Still having issues with staying tight under the rack position…

Front Squats
60 x 4
100 x 2
120 x 2

140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 2 ; back was seriously fatigued, by the 4th set it was going down hill but managed to hold on, but not the 6th set

Jerk unracks
60 x 2
80 x 2
100 x 2
120 x 2
140 x 2
160 x 2
180 x 2
200 x 1

I’m going to do these every Saturday. I use to do these years ago but I haven’t in ages

Wide Grip Pull ups
x 12

GHR - negatives
x6
x6
x6

Hyper extensions +10kg
x6
x6
x6

Done!

Koing

513

[quote]IrishMarc wrote:
It’s not oly lifting but It was pretty much an oly squat.

did 230kg today in Comp (scottish unequipped’s).[/quote]

powerlifting comp?

…Wha’cha bench?

514

7/23/10

Yoga and foam rolling

7/24/10

MEET @
Keystone State Games in PA
(videos later today)

I weight in at 85.2kg, so I had to spend 30mis outside jump roping to sweat out the weight. I then weight in at 84.6kg :slight_smile:

Snatch:
-warm ups felt heavy, since I only got 1hr+ to rehydrate and eat.
-1st Atmpt: 78kg, some dancing
-2nd Atmpt: 81kg, exelent lift
-3rd Atmpt: 85kg, missed :frowning:
----gotta get faster at shrugging under the pull was high, the bar in place, but the arms were not locked.

Clean & Jerk:
-warm ups felt solid,
-1st Atmpt: 96kg, let the bar crash on me, but I was OK
-2nd Atmpt: 100kg, solid
-3rd Atmpt: 105kg, solid (but it felt very heavy), PR C&J

In conclusion, good meet, I should do better next month IF I find the gym to squat at next month when I go on a 1-1/2 week trip abroad. PR total 186, meet PR snatch 81kg, meet and training PR C&J 105kg.

7/25/10

Quick training…

Back Squat, 2second pause @ bottom:
-up to 100kg 3x5
—hard as fucking balls! 100kg felt like 120kg

Push ups on the rings (palms facing out)
-3reps, 8sets

515

Koing, what are jerk unracks?

516

[quote]Neospartan wrote:

[quote]IrishMarc wrote:
It’s not oly lifting but It was pretty much an oly squat.

did 230kg today in Comp (scottish unequipped’s).[/quote]

powerlifting comp?

…Wha’cha bench?[/quote]

yeah powerlifting comp

230/167.5/265 - 662.5 kg total.

517
518

MONDAY

Power Snatch - 75% x 2 x 5 - 170 lbs

Jerk - 75% x 2 x 5 - 200 lbs

Snatch Pull - 95% x 3 x 3 - 215 lbs

Dip machine - 4x10 (4020 tempo) - some weight

Incline DB curls - 4x10 (4020 tempo) - some weight

*Talked to gym owner. In the next 3 weeks we have more bumper plates, plate-loaded machines, and DBs up to 150 lbs coming in. AWESOME.

519

7/26/10

Lifting in Bmore by myself

Snatch, 2sec pause bellow knees:
-up to 75kg 0,1,1, 1,1, 0,1,0,1 wtf?, 0,1,1

Snatch Pull, 2sec pause bellow knees:
-up to 95kg, 3x3
—steady keep the big chest all the way, the last 2 sets felt awesome

Back Squats:
-up to 120kg 3x3

That’s IT!

520

[quote]PB Andy wrote:
…

*Talked to gym owner. In the next 3 weeks we have more bumper plates, plate-loaded machines, and DBs up to 150 lbs coming in. AWESOME.[/quote]

that IS awesome