[quote]PB Andy wrote:
Koing, what are jerk unracks?[/quote]
I load a weight in the power rack. I get in to the Jerk receive position and I press the weight out for a few seconds. let it down and go again. I use to do these years and years ago. Giving it a try on account of an old skool lifter.
Neospartan, nice lifts mate, very smooth off the floor, solid Jerks. Good height on the bar, just need to attack the 85 more with punching your arms to lock it out.
Koing
26/07/2010 Snatch
dynamic warm ups
Snatch
bar felt pretty light, not super light like on a comp day but pretty light
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 ; bro said I wasn’t fast, but just was strong with it haha, but he has a point on 100-110 I feel myself strong, but not uber fast with it, but on 115-120+ I need to be uber fast, need to work on being just as fast with the lighter weights
110 x 2/3 ; 3rd was close
110 x 2/3 ; got under it, controlled it, weak legs let me down 
115 x 1 ; nice, fast, kept it close, text book
Back Squat
60 x 6
100 x 2
140 x 2
165 x 5reps
165 x 5reps
165 x 5reps
165 x 5reps : got about 1/5th of the way up ont he first rep, lapsed on concentration, went back down and went back up, finished off the rest of the reps!
165 x 5reps
165 x 5reps
That was f0cking tough…+5kg and 2more reps for each set over last Wednesday back squat session…
End of session, smashed, back smashed to bits!
Snatch’s felt strong in the 1st and 2nd pull. Strong under the bar, the squat up felt heavy…
Koing
Koing
Decimation log.
I have been working on flexibility and hook grip a lot. I have been training near daily lately. My strength is down quite a bit.
I finally managed a proper clean grip position. I can catch it well enough so I can put it down. I can only do one front squat at a time mostly. i did 60kg x 3.
Front squat 1 single with 80kg
few sets of 1 with 60kg/
Power cleans 70 kg x singles
80kg x a few singles
85 kg x a few singles.
missed 87kg keeps hitting my sternum.
grip is not really a problem
Hook grip deadlifts.
70, 110 x 2 , 140 x 2 150 x2 160 x1 180kg miss couldn’t budge it. Managed 170kg ok a few days ago.
Should I still keep doing the much heavier pulls with straps to maintain my strength.
WEDNESDAY
Snatch - 95% x 1 - 215 lbs… EASY! Bar hit right knee a tad bit in first pull but still made it easy! I think I’m ready for a 235 lb. snatch.
C&J - 95% x 1 - 250 lbs… EASY! Trying to be more aggressive on my jerk and it’s working. Jerk was easy. Just need to get my front squat strength up (max is 295ish). I’m ready for 275 lbs.
Back Squat - 90% x 1 x 5 - 305 lbs
A1. Good Morning - 3x5 - 95/105/115
A2. Hanging Leg Raises - 3x10 - BW
*Forgot to record with camera, was too focused. DAMNIT.
28/07/2010
dynamic stretches
C&J
bar work
60 x 2
80 x 2
90 x 1
100 x 1
110 x 1
120 x 0, failed clean, crumpled under the receieve…backs just not staying tight
120 x 1
125 x 0 ; failed clean
125 x 0 ; failed clean
125 x 0 ; failed jerk
power clean and split jerk
110 x 1
110 x 1
C&J
125 x 1, better clean, jerk a bit in front but recovered it
I felt strong, bar felt light when I picked it up, squat up felt heavier, going to rest it up, or focus on the lower weights for the Cleans and making my back rock solid, then rack jerks
Stiff leg deadlifts
60 x 10
60 x 10
60 x 10
Pendley rows
60 x 10
60 x 10
60 x 10
PC and PJ contest with bro
60 x 1
80 x 1
90 x 1
100 x 1
110 x 1
117 x 1
felt better
done,
the back injury doesn’t hurt but it’s affecting my cleans and I can’t block with my back for the heaiver cleans! gash!
Koing
Where’s the squats?
[quote]deep squat wrote:
Where’s the squats?[/quote]
3 heavy sessions in a row, 1 rest session.
Koing
[quote]Koing wrote:
28/07/2010
…
the back injury doesn’t hurt but it’s affecting my cleans and I can’t block with my back for the heaiver cleans! gash!
Koing[/quote]
go get some ART done
7/28/10
Lifting in NJ with The Coach,
Cleans, 2 second pause @ knees:
-up to 95kg 2x3
–Zelyx told me to shuffle out more
Clean Pulls, 2sec pause @ knees:
-up to 120kg 2x3
–coach told me to hyperextend back so much and not throw my head back so much… he said I looked like I was fishing.
Back Squats:
-120kg 2x5
drive 2 and 1/2hrs home
7/29/10
1/2 a day’s lifting in Bmore
Snatch:
-up to 80kg, 0,0,1,1,…i was going to stop but then, I couldn’t 0,0,1
Windshield Wipers:
-16reps, 12reps, 8reps
[quote]Neospartan wrote:
[quote]Koing wrote:
28/07/2010
…
the back injury doesn’t hurt but it’s affecting my cleans and I can’t block with my back for the heaiver cleans! gash!
Koing[/quote]
go get some ART done[/quote]
I’ll do some technique work with 90-100 on Saturday to see how it goes. It should be better by Monday.
Koing
Power Clean - 75% x 2 x 5 - 205
Clean Pull - 95% x 3 x 3 - 255
Snatch Balance - max - 240, PR, woot!!
DB rows - 3x10 - 70/60/50
Various grip chins - 3 sets
*Video upload didn’t go through properly on youtube, not waiting for that again.
SATURDAY
Snatch - 90% x 1 - 205 lbs
C&J - 90% x 1 - 240 lbs
Front Squat - 95% x 1 x 2 - 280 lbs
Dips - 3 x max @ BW - 6/4/4… I suck at life (however, tempo was controlled)
Lateral delt triad: 2 circuits of Seated Lateral raise x 6-8, Standing L-Lateral Raise x 10-12, Double Cable Lateral Raise x 15-20
31/07/2010
Dynamic warm ups
Front Squats
bar x 6
60 x 6
80 x 6
100 x 4
120 x 2
140 x 2 felt heavy
150 x 0 blacked out lol, had to ditch the bar
150 x 4reps ; first rep was savagely tough, grinded out another 3reps
150 x 4reps ; first two felt better, last 2 were savage
150 x 4reps ; tough
150 x 4reps ; nearly there…felt tough, back fatiguing
150 x 4reps ; just managed this
150 x 1/4reps ; did the first, had my feet a bit too wide I think, got down, right leg felt painful, near the thop near my hips, but on my quad side on my outside leg, went down for the 2nd rep, lost it
Toughest front squat session yet. Took a good 7minutes inbetween each set, each set was gut busting, mentally tough but I ploughed on, got 5sets out of it, the 6th set I got one rep. I should NEVER fail getting up out of a 150kg clean if I catch it in any shape or form
mini circuit
6 wide grip pull ups
24kg db curls, 7reps right arm, 7reps left arm alternating
30kg barbell row from 2nd pull position
x 3circuits, felt the pump
done, spent
1/09/2010
secret training 
Koing
SUNDAY
Back Squat - max - 365 lbs
Snatch - max - 250 lbs. Awesome.
C&J - max - 280x, 280x. Shit.
Stiff-Legged DL - 3x5 - 205/225/235
Need to work on front squat and push press strength, and heavy jerks. I can clean 280 just fine, but the squat up is HELL ON EARTH. By the time I get to the jerk, I’m wasted of energy. Also, surprised myself with that 250 lb. snatch, fuck yeah.
Need a new video camera, digital camera is broken, fuck.
MONDAY
3-Position Snatch (floor, knee, mid-thigh) - 70% x 5 sets - 175 lbs
2 Power Jerks + 1 Split Jerk - 70% x 5 sets - 195 lbs
Snatch Pull - 90% x 5 x 5 - 225 lbs
A1. Incline Close-Grip Bench - 175x5, then 125x11
A2. EZ-Bar Preacher Curl - 75x5, then 55x10
followed this all with a quick METABOLIC CIRCUIT (got this from thib)
A1. Power clean from the hang 3 reps
15 sec. rest
A2. Vertical jumps 5 reps
15 sec. rest
A3. Sprint 40 yards
15 sec. rest
A4. Plyo push ups 5 reps
[quote]PB Andy wrote:
SUNDAY
Back Squat - max - 365 lbs
Snatch - max - 250 lbs. Awesome.
C&J - max - 280x, 280x. Shit.
Stiff-Legged DL - 3x5 - 205/225/235
Need to work on front squat and push press strength, and heavy jerks. I can clean 280 just fine, but the squat up is HELL ON EARTH. By the time I get to the jerk, I’m wasted of energy. Also, surprised myself with that 250 lb. snatch, fuck yeah.
Need a new video camera, digital camera is broken, fuck.[/quote]
Nice work Andy… wtf did u do to the camera??
8/1/10
1/3 of day’s workout in Bmore at 11:00pm
Clean & Jerk:
-up to 100kg 2 singles
—solid cleans, but my core could have been tighter for the jerks. Almost missed the 2nd.
8/2/10
Clean off Boxes:
-90kg doubles were too easy so I went for a training PR.
-100kg, 0,1!,0,0
—tried to get 3 singles, but it was not happening.
-80kg 2x2
Back Squat:
-125kg 2x5
—Oh MFing yeah! 125kg was easy! finally legs are stronger 
[quote]Neospartan wrote:
[quote]PB Andy wrote:
SUNDAY
Back Squat - max - 365 lbs
Snatch - max - 250 lbs. Awesome.
C&J - max - 280x, 280x. Shit.
Stiff-Legged DL - 3x5 - 205/225/235
Need to work on front squat and push press strength, and heavy jerks. I can clean 280 just fine, but the squat up is HELL ON EARTH. By the time I get to the jerk, I’m wasted of energy. Also, surprised myself with that 250 lb. snatch, fuck yeah.
Need a new video camera, digital camera is broken, fuck.[/quote]
Nice work Andy… wtf did u do to the camera?? [/quote]
Fuckin’ sand got in it, gives me a lens error every time. Fuck!
WEDNESDAY
Snatch - 80% x 1 x 5 - 200 lbs
C&J - 80% x 1 x 5 - 225 lbs
Back Squat - 78% x 5 x 1 - 285 lbs.