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

Training Powerlifting
41

[quote]Dr. Manhattan wrote:

[quote]Invictica wrote:

Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.

Will post video evidence shortly [/quote]

First off, congratulations on the PR. But…

I’m not quite sure why people on this board suddenly think its a great idea to keep going up while missing stuff. Consistency is really important in this sport. You -want- to go 5 for 6 or 6 for 6 at meets. 2 for 6 meets are really not good. Honestly, the first day of the weekend was solid! The second day was not. You missed tons of snatches and kept going up (probably to the detriment of your form).

In the end, if you don’t hit an 85-90% lift, something is wrong and you should probably take it again or ramp back up before going heavy. Yeah, every once in a while you’ll get the next heavier lift, or maybe it was just a fluke. But more and more, I am seeing guys on this board just consistently trying to go up after misses. Its not a good strategy. Did you know that the Chinese team, the women specifically, take their openers backstage up to 10 times? No joke! And they it each time! I have this from Bud Charniga, -the- Eleiko man in the US who goes to each big meet!

Remember, consistency is how you get better at this sport. Refining your technique day in and day out with -successful- lifts. I really don’t want to see new people to the sport start to think that the way to go is just keep going up till you hit something, because that will lead to a poor performance at a meet.

[/quote]

Yea I definetly agree with what you say, that consistency is key, but I guess without seeing the whole training cycle, it does give the impression of stupid moves.

This is part of a 20 week cycle designed by my coach. Generally, we train at 80-97.5% for our top sets. The intensities and volumes are varied so we generally hit all our lifts. However, the purpose of this weekend is to introduce the body to a load we’ve never made before. Whether we make the lift or not is besides the point. As my coach said to me, it is unlikely we will make any PRs on the second day, but the goal is to get a physiological response as opposed to actually making the PRs. Out of the whole 20 week cycle, only one weekend exists like this.

Besides this, we are instructed to go 100%+ only if we are feeling “on” that day.

42

[quote]Dr. Manhattan wrote:

[quote]Invictica wrote:

Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.

Will post video evidence shortly [/quote]

First off, congratulations on the PR. But…

I’m not quite sure why people on this board suddenly think its a great idea to keep going up while missing stuff. Consistency is really important in this sport. You -want- to go 5 for 6 or 6 for 6 at meets. 2 for 6 meets are really not good. Honestly, the first day of the weekend was solid! The second day was not. You missed tons of snatches and kept going up (probably to the detriment of your form).

In the end, if you don’t hit an 85-90% lift, something is wrong and you should probably take it again or ramp back up before going heavy. Yeah, every once in a while you’ll get the next heavier lift, or maybe it was just a fluke. But more and more, I am seeing guys on this board just consistently trying to go up after misses. Its not a good strategy. Did you know that the Chinese team, the women specifically, take their openers backstage up to 10 times? No joke! And they it each time! I have this from Bud Charniga, -the- Eleiko man in the US who goes to each big meet!

Remember, consistency is how you get better at this sport. Refining your technique day in and day out with -successful- lifts. I really don’t want to see new people to the sport start to think that the way to go is just keep going up till you hit something, because that will lead to a poor performance at a meet.

[/quote]

Agreed on the whole but I think the Chiense of taking your opening lift 10x is OTT. Why 10x? I would have th ought 3-4x would have beeN SERIOUSLY enough, especially 4x. It isn’t how many singles you can do. It’s 3 chances to get the biggest lift. I would have thought 10x would have meant you started far too early in the warm up personally. But if it works for them it works for them, but it seems like a waste of energy to do something 10x when you could have done it for 1-5x tops.

It’s a test session. So you max out until you can’t go.

The Friday session was okay imo. The Saturday session was NEVER going to be good imo. You max out on one day and the following day you are 9/10 WILL NOT GET NEAR the same lifts or PB again. You’ve already gone balls to the wall on the Friday. You are either freakish or near to a beginner if you can PB 2x running with failures, meaning you went to max and beyond.

Congrats on the PB’s mate! Whats the thinking behind maxing out the for 2 days? After the first day you would be battered imo. Your CNS FRIED.

I think people don’t test often enough. The sport is 3 chances to lift a big Snatch, 3 chances to C&J big. It’s not who can go 5/6 or 6/6. You can do that by starting 5kg lighter and getting 2 more lifts, but what does that proove? You got 5/6 or 6/6 and 1 PB if that? It’s good for a beginner lifter to get some consistency but beyond 8-12months of training consistently the lifter should be testing every 6-10th session unless they have some training periods they are focusing on.

Koing

43

[quote]Koing wrote:

[quote]Dr. Manhattan wrote:

[quote]Invictica wrote:

Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.

Will post video evidence shortly [/quote]

First off, congratulations on the PR. But…

I’m not quite sure why people on this board suddenly think its a great idea to keep going up while missing stuff. Consistency is really important in this sport. You -want- to go 5 for 6 or 6 for 6 at meets. 2 for 6 meets are really not good. Honestly, the first day of the weekend was solid! The second day was not. You missed tons of snatches and kept going up (probably to the detriment of your form).

In the end, if you don’t hit an 85-90% lift, something is wrong and you should probably take it again or ramp back up before going heavy. Yeah, every once in a while you’ll get the next heavier lift, or maybe it was just a fluke. But more and more, I am seeing guys on this board just consistently trying to go up after misses. Its not a good strategy. Did you know that the Chinese team, the women specifically, take their openers backstage up to 10 times? No joke! And they it each time! I have this from Bud Charniga, -the- Eleiko man in the US who goes to each big meet!

Remember, consistency is how you get better at this sport. Refining your technique day in and day out with -successful- lifts. I really don’t want to see new people to the sport start to think that the way to go is just keep going up till you hit something, because that will lead to a poor performance at a meet.

[/quote]

Agreed on the whole but I think the Chiense of taking your opening lift 10x is OTT. Why 10x? I would have th ought 3-4x would have beeN SERIOUSLY enough, especially 4x. It isn’t how many singles you can do. It’s 3 chances to get the biggest lift. I would have thought 10x would have meant you started far too early in the warm up personally. But if it works for them it works for them, but it seems like a waste of energy to do something 10x when you could have done it for 1-5x tops.

It’s a test session. So you max out until you can’t go.

The Friday session was okay imo. The Saturday session was NEVER going to be good imo. You max out on one day and the following day you are 9/10 WILL NOT GET NEAR the same lifts or PB again. You’ve already gone balls to the wall on the Friday. You are either freakish or near to a beginner if you can PB 2x running with failures, meaning you went to max and beyond.

Congrats on the PB’s mate! Whats the thinking behind maxing out the for 2 days? After the first day you would be battered imo. Your CNS FRIED.

I think people don’t test often enough. The sport is 3 chances to lift a big Snatch, 3 chances to C&J big. It’s not who can go 5/6 or 6/6. You can do that by starting 5kg lighter and getting 2 more lifts, but what does that proove? You got 5/6 or 6/6 and 1 PB if that? It’s good for a beginner lifter to get some consistency but beyond 8-12months of training consistently the lifter should be testing every 6-10th session unless they have some training periods they are focusing on.

Koing[/quote]

It seems totally normal to me that once in a 20wk block you would go for a 100%+ session [or two]. So long as you make consistent 85%-95% lifts throughout the general weeks going for big weight serves tons of purpose. It gives you a chance to feel the larger weight and get a chance to get your mind around it and know what you have to do to mkae it. For real life example now Inv* knows that he has to work his pull under but that he has plenty of pull up. For me it’s vital. Getting a hold of my max of 100 a couple times gave me the parts to lock out 103, and so 103 will do for 107 etc. So long as im making consistent lifts at 80%-95% i dont think there would ever be an issue.

-chris

44

I probably only about 3-4 max Snatch’s at 120kg before it’s useless that I’m too smashed. C&J it’s down toa bout 2-3 at the very max. I’ll Clean it but the Jerk is slim to none if I’ve missed it twice on limit.

In the next 2 weeks I’ll transition to Power Phase where I’ll max out once a week, every week after the first week for 3 weeks. Then I’ll do 2-3 weeks of transition and tidying up work for my full Lifts and max out once a week or so. Max being heavy for that day, not some arbitary number. Saturday is a light day as I’m smashed by Monday.

Koing

45

[quote]Dr. Manhattan wrote:

[quote]Invictica wrote:

Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.

Will post video evidence shortly [/quote]

First off, congratulations on the PR. But…

I’m not quite sure why people on this board suddenly think its a great idea to keep going up while missing stuff. Consistency is really important in this sport. You -want- to go 5 for 6 or 6 for 6 at meets. 2 for 6 meets are really not good. Honestly, the first day of the weekend was solid! The second day was not. You missed tons of snatches and kept going up (probably to the detriment of your form).

In the end, if you don’t hit an 85-90% lift, something is wrong and you should probably take it again or ramp back up before going heavy. Yeah, every once in a while you’ll get the next heavier lift, or maybe it was just a fluke. But more and more, I am seeing guys on this board just consistently trying to go up after misses. Its not a good strategy. Did you know that the Chinese team, the women specifically, take their openers backstage up to 10 times? No joke! And they it each time! I have this from Bud Charniga, -the- Eleiko man in the US who goes to each big meet!

Remember, consistency is how you get better at this sport. Refining your technique day in and day out with -successful- lifts. I really don’t want to see new people to the sport start to think that the way to go is just keep going up till you hit something, because that will lead to a poor performance at a meet.

[/quote]

Hello to everyone! I’m a long time lurker who was inspired by some of the members here so I decided to go for a PR in the snatch. In the past I used the Bulgarian approach but this time I gave the T-Nation Olympic Forum Method a shot. These were my results:

  • warm-up/dynamic mobility drills/bar work

-50kg : Easy, smoked it! Caught it in the power position.

-60kg : Solid lift, caught the bar in the deepest of squat positions, and although the bar
landed on my head, I managed to straighten both elbows and PRESS the bar out! So yeah,
new PR. Decided to slap on another 10kg.

-70kg : Before this attempt I visualized that I was the great Zlaten Vanev and initiated the
lift by letting out his patented yell - AAOOOUUUUUWWWWWWWW! Lots of height
but I missed the bar behind me. Missing in back is better than the front so I decided
to go for another 10kg.

-80kg : Took a 15 min break before this attempt and shaved off my beard to make myself more
aerodynamic. It was a strong pull but I was too slow in pulling under the bar. My fat
gut must have gotten in the way. I’ll have to suck it in next time so I decided to
move up.

-90kg : I knew I’d get this and pictured it in my mind (the power of visualization). At this
point 2 hot girls walked into the facility so I immediately got in position to start
my PR lift. Just as they passed in front of me I hit the second pull and exploded!
However the explosion wasn’t the triple extension but rather my ass. The loudest
fart ever, but not too smelly(must have been last night’s all you can eat sushi). The 2
hot chicks heard it, but I didn’t care. Bet their boyfriends have never stepped on a
platform. Needless to say it was a close lift, closer than the 80kg. Time to move up!

-100kg: A very strong initial start but it ended up being a snatch pull. Couldn’t get myself to
pull under. But I maintained a proper lordotic arch and overall body position so I knew
I could have made it if I’d been aggressive in the pull under the bar. Bring on 110kg!

-110kg: This time my back gave and rounded a little while my hips rose too quickly. I managed a
snatch deadlift. I swear I would have gotten it as my new PR if Olympic Lifting was
more popular here in the U.S.

  • Finish: STRETCH & GO HOME and WATCH STAR TREK

All in all it was a productive day with a close PR of 110kg. However I’m happy with my actual PR of 60kg. This is a successful protocol, thanks guys. I’m going to use it again tomorrow when I can assure you all that I will hit a 120kg snatch.

46

[quote]Koing wrote:

It’s a test session. So you max out until you can’t go.

The Friday session was okay imo. The Saturday session was NEVER going to be good imo. You max out on one day and the following day you are 9/10 WILL NOT GET NEAR the same lifts or PB again. You’ve already gone balls to the wall on the Friday. You are either freakish or near to a beginner if you can PB 2x running with failures, meaning you went to max and beyond.

Congrats on the PB’s mate! Whats the thinking behind maxing out the for 2 days? After the first day you would be battered imo. Your CNS FRIED.

Koing[/quote]

Thanks Brah!

My coach’s reasoning in two PR days back to back, with the first one expected at 102.5% and the second one expected 105% is mainly to illicit a physiological response. It is true that we are unlikely to make any PRs the second day, but approaching that session with a PBs in mind will allow us to push our bodies to its max capacity under fatigue. This week is followed by a week of no classical lift work (Deads, Squats, Front Squats etc. etc.), followed by a week of only classical lift work.

It definetly seems a little crazy, but in my own experience and watching my teammates, this cycle works.

47

monday -

PowerSnatch
40x3x2
50x2x2

Snatch
55x2x2
60x2x4

PowercClean + Clean + Split Jerk
50x1+1+1x3
60x1+1+1x2
70x1+1+1x2
75x1+1+1x5

Back Squats
75x3
100x3
110x3x2
115x3
70x5

bw was 95.5kg. good session today, felt good.

48

Saturday 13th:

Worked up to max clean and jerk with Koing, hit 75kg and felt alright (+5kg PB). Failed 80kg a few times though, dropped it down to 65kg for some doubles. 6 sets of 6 back squat, 74-76kg. Felt strong, will be going higher next time.

Monday 15th:

Snatch bar work moving into snatch:
40kg x3
45kg x3 (missed last one)
(45kg x3) x3 no misses, happy with that
45kg x 2 (missed first one, hit the second but could tell I was starting to get worse so moved on)

Clean Pull:
(70kg x5) x2 (Realised Im running very late for a lecture so cut short to get my squats in before I have to go!)

Front Squat:

(70kg x 6) x6 Very little rest as I was running late so was tough.

Only 5 mins late in the end! Happy with the workout, was quite consistent with the snatches which was my primary goal. Was quite a short workout so feeling pretty good today. Will hopefully go in to do some light clean and jerk work later.

49

power snatch
4x2x40
4x2x45
2x2x50

hmm, i’ll think i will do hang snatches next time maybe it will help with recieving the bar low

hang clean
6x3x50k

clean pull
3x2x100

front squat
3x100
3x2x120

then chins and abs

50

[quote]Invictica wrote:

[quote]Koing wrote:

It’s a test session. So you max out until you can’t go.

The Friday session was okay imo. The Saturday session was NEVER going to be good imo. You max out on one day and the following day you are 9/10 WILL NOT GET NEAR the same lifts or PB again. You’ve already gone balls to the wall on the Friday. You are either freakish or near to a beginner if you can PB 2x running with failures, meaning you went to max and beyond.

Congrats on the PB’s mate! Whats the thinking behind maxing out the for 2 days? After the first day you would be battered imo. Your CNS FRIED.

Koing[/quote]

Thanks Brah!

My coach’s reasoning in two PR days back to back, with the first one expected at 102.5% and the second one expected 105% is mainly to illicit a physiological response. It is true that we are unlikely to make any PRs the second day, but approaching that session with a PBs in mind will allow us to push our bodies to its max capacity under fatigue. This week is followed by a week of no classical lift work (Deads, Squats, Front Squats etc. etc.), followed by a week of only classical lift work.

It definetly seems a little crazy, but in my own experience and watching my teammates, this cycle works.
[/quote]

Has anyone ever made any reasonble PB on the second day out of interest? It seems savagely unlikely to make a PB on the 2nd day if you went balls to the wall on the first day. Especially when you do heavy Snatch, C&J and squats all on the same day!

The mind may be willing but the body is not. I can see if you missed through technical issues it would be different then missing through not being quite strong enough. In those instances I see a very little % of getting PB’s on the 2nd day.

How has your team progressed? Mine has been slow over the past 30months due to keeping my bodyweight down and lifting crap in comp because of that. Started seeing PB’s when I ditched the 85kg class and moved to the 94kg class. No more cutting that was sapping all of my strength!

Koing

51

[quote]The Ox Man wrote:
Saturday 13th:

Worked up to max clean and jerk with Koing, hit 75kg and felt alright (+5kg PB). Failed 80kg a few times though, dropped it down to 65kg for some doubles. 6 sets of 6 back squat, 74-76kg. Felt strong, will be going higher next time.

Monday 15th:

Snatch bar work moving into snatch:
40kg x3
45kg x3 (missed last one)
(45kg x3) x3 no misses, happy with that
45kg x 2 (missed first one, hit the second but could tell I was starting to get worse so moved on)

Clean Pull:
(70kg x5) x2 (Realised Im running very late for a lecture so cut short to get my squats in before I have to go!)

Front Squat:

(70kg x 6) x6 Very little rest as I was running late so was tough.

Only 5 mins late in the end! Happy with the workout, was quite consistent with the snatches which was my primary goal. Was quite a short workout so feeling pretty good today. Will hopefully go in to do some light clean and jerk work later.

[/quote]

Good training mate!

You need to do at least 6sets at 45kg mate. You only did 3 sets at 45kg. If it feels worse drop the weight down to 40kg. You need VOLUME to improve at this point in time. We can go crazy later on.

Koing

52

[quote]Koing wrote:

[quote]The Ox Man wrote:
Saturday 13th:

Worked up to max clean and jerk with Koing, hit 75kg and felt alright (+5kg PB). Failed 80kg a few times though, dropped it down to 65kg for some doubles. 6 sets of 6 back squat, 74-76kg. Felt strong, will be going higher next time.

Monday 15th:

Snatch bar work moving into snatch:
40kg x3
45kg x3 (missed last one)
(45kg x3) x3 no misses, happy with that
45kg x 2 (missed first one, hit the second but could tell I was starting to get worse so moved on)

Clean Pull:
(70kg x5) x2 (Realised Im running very late for a lecture so cut short to get my squats in before I have to go!)

Front Squat:

(70kg x 6) x6 Very little rest as I was running late so was tough.

Only 5 mins late in the end! Happy with the workout, was quite consistent with the snatches which was my primary goal. Was quite a short workout so feeling pretty good today. Will hopefully go in to do some light clean and jerk work later.

[/quote]

Good training mate!

You need to do at least 6sets at 45kg mate. You only did 3 sets at 45kg. If it feels worse drop the weight down to 40kg. You need VOLUME to improve at this point in time. We can go crazy later on.

Koing[/quote]

I did 4 sets of 3 at 45kg, one set of 2 (with 1 miss) at 45kg and one set of 3 at 40kg. But duly noted. Ideally I would have got into the gym 15-30 mins earlier so I could take my time a bit more, take a bit more rest and get in a couple more sets. The gym started to get pretty busy as well and the place is pretty damn small so I got less comfortable with the amount of room!

Unfortunately I’m not able to make it down to the club on wednesday, sucks. But will be there on sat!

53

15/03/10

Dynamic warm ups

Snatch
bar work
40kg x 3reps
50kg x 2reps
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
115 x 0
120 x 0
120 x 0
120 x 0

Push Press
60 x 2
70 x 1
80 x 1
90 x 1
100 x 1
110 x 0
110 x 1
114 x 0
114 x 0

Pull ups
12reps

Koing

54

[quote]Egg Head wrote:

[quote]Dr. Manhattan wrote:

[quote]Invictica wrote:

Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.

Will post video evidence shortly [/quote]

First off, congratulations on the PR. But…

I’m not quite sure why people on this board suddenly think its a great idea to keep going up while missing stuff. Consistency is really important in this sport. You -want- to go 5 for 6 or 6 for 6 at meets. 2 for 6 meets are really not good. Honestly, the first day of the weekend was solid! The second day was not. You missed tons of snatches and kept going up (probably to the detriment of your form).

In the end, if you don’t hit an 85-90% lift, something is wrong and you should probably take it again or ramp back up before going heavy. Yeah, every once in a while you’ll get the next heavier lift, or maybe it was just a fluke. But more and more, I am seeing guys on this board just consistently trying to go up after misses. Its not a good strategy. Did you know that the Chinese team, the women specifically, take their openers backstage up to 10 times? No joke! And they it each time! I have this from Bud Charniga, -the- Eleiko man in the US who goes to each big meet!

Remember, consistency is how you get better at this sport. Refining your technique day in and day out with -successful- lifts. I really don’t want to see new people to the sport start to think that the way to go is just keep going up till you hit something, because that will lead to a poor performance at a meet.

[/quote]

Hello to everyone! I’m a long time lurker who was inspired by some of the members here so I decided to go for a PR in the snatch. In the past I used the Bulgarian approach but this time I gave the T-Nation Olympic Forum method a shot. These were my results:

  • warm-up/dynamic mobility drills/bar work

-50kg : Easy, smoked it! Caught it in the power position.

-60kg : Solid lift, caught the bar in the deepest of squat positions, and although the bar
landed on my head, I managed to straighten both elbows and PRESS the bar out! So yeah,
new PR. Decided to slap on another 10kg.

-70kg : Before this attempt I visualized that I was the great Zlaten Vanev and initiated the
lift by letting out his patented yell - AAOOOUUUUUWWWWWWWW! Lots of height
but I missed the bar behind me. Missing in back is better than the front so I decided
to go for another 10kg.

-80kg : Took a 15 min break before this attempt and shaved off my beard to make myself more
aerodynamic. It was a strong pull but I was too slow in pulling under the bar. My fat
gut must have gotten in the way. I’ll have to suck it in next time so I decided to
move up.

-90kg : I knew I’d get this and pictured it in my mind (the power of visualization). At this
point 2 hot girls walked in to the facility so I immediately got in position to start
my PR lift. Just as they passed in front of me I hit the second pull and exploded!
However the explosion wasn’t the triple extension but rather my ass. The loudest
fart ever, but not too smelly.(must have been last night’s all you can eat sushi) The 2
hot chicks heard it, but I didn’t care. Bet their boyfriends have never stepped on a
platform. Needless to say it was a close lift, closer than the 80kg. Time to move up!

-100kg: A very strong initial start but it ended up being a snatch pull. Couldn’t get myself to
pull under. But I maintained a proper lordotic arch and overall body position so I knew
I could have made it if I’d been aggressive in the pull under the bar. Bring on 110kg!

-110kg: This time my back gave and rounded a little while my hips rose too quickly. I managed a
snatch deadlift. I swear I would have gotten it as my new PR if Olympic Lifting was
more popular here in the U.S.

  • Finish: STRETCH & GO HOME and WATCH STAR TREK

All in all it was a productive day with a close PR of 110kg. However I’m happy with my actual PR of 60kg. This is a successful protocol, thanks guys. I’m going to use it again tomorrow when I can assure you all that I will hit a 120kg snatch.

[/quote]

How’d you go on CJ and Squats?

55

[quote]Avocado wrote:

[quote]Egg Head wrote:

[quote]Dr. Manhattan wrote:

[quote]Invictica wrote:

Fairly solid weekend. Finally hit 120 on the CJ. Hit my old Snatch PR of 100 with authority. Technique is feeling really solid. Though the 100+ snatches were missed, my pulls were incredibly high, I just need to really dive under the bar. Clean and jerks the pulls are high but I need to improve my wrap around. Jerks are feeling very efficient.

Will post video evidence shortly [/quote]

First off, congratulations on the PR. But…

I’m not quite sure why people on this board suddenly think its a great idea to keep going up while missing stuff. Consistency is really important in this sport. You -want- to go 5 for 6 or 6 for 6 at meets. 2 for 6 meets are really not good. Honestly, the first day of the weekend was solid! The second day was not. You missed tons of snatches and kept going up (probably to the detriment of your form).

In the end, if you don’t hit an 85-90% lift, something is wrong and you should probably take it again or ramp back up before going heavy. Yeah, every once in a while you’ll get the next heavier lift, or maybe it was just a fluke. But more and more, I am seeing guys on this board just consistently trying to go up after misses. Its not a good strategy. Did you know that the Chinese team, the women specifically, take their openers backstage up to 10 times? No joke! And they it each time! I have this from Bud Charniga, -the- Eleiko man in the US who goes to each big meet!

Remember, consistency is how you get better at this sport. Refining your technique day in and day out with -successful- lifts. I really don’t want to see new people to the sport start to think that the way to go is just keep going up till you hit something, because that will lead to a poor performance at a meet.

[/quote]

Hello to everyone! I’m a long time lurker who was inspired by some of the members here so I decided to go for a PR in the snatch. In the past I used the Bulgarian approach but this time I gave the T-Nation Olympic Forum method a shot. These were my results:

  • warm-up/dynamic mobility drills/bar work

-50kg : Easy, smoked it! Caught it in the power position.

-60kg : Solid lift, caught the bar in the deepest of squat positions, and although the bar
landed on my head, I managed to straighten both elbows and PRESS the bar out! So yeah,
new PR. Decided to slap on another 10kg.

-70kg : Before this attempt I visualized that I was the great Zlaten Vanev and initiated the
lift by letting out his patented yell - AAOOOUUUUUWWWWWWWW! Lots of height
but I missed the bar behind me. Missing in back is better than the front so I decided
to go for another 10kg.

-80kg : Took a 15 min break before this attempt and shaved off my beard to make myself more
aerodynamic. It was a strong pull but I was too slow in pulling under the bar. My fat
gut must have gotten in the way. I’ll have to suck it in next time so I decided to
move up.

-90kg : I knew I’d get this and pictured it in my mind (the power of visualization). At this
point 2 hot girls walked in to the facility so I immediately got in position to start
my PR lift. Just as they passed in front of me I hit the second pull and exploded!
However the explosion wasn’t the triple extension but rather my ass. The loudest
fart ever, but not too smelly.(must have been last night’s all you can eat sushi) The 2
hot chicks heard it, but I didn’t care. Bet their boyfriends have never stepped on a
platform. Needless to say it was a close lift, closer than the 80kg. Time to move up!

-100kg: A very strong initial start but it ended up being a snatch pull. Couldn’t get myself to
pull under. But I maintained a proper lordotic arch and overall body position so I knew
I could have made it if I’d been aggressive in the pull under the bar. Bring on 110kg!

-110kg: This time my back gave and rounded a little while my hips rose too quickly. I managed a
snatch deadlift. I swear I would have gotten it as my new PR if Olympic Lifting was
more popular here in the U.S.

  • Finish: STRETCH & GO HOME and WATCH STAR TREK

All in all it was a productive day with a close PR of 110kg. However I’m happy with my actual PR of 60kg. This is a successful protocol, thanks guys. I’m going to use it again tomorrow when I can assure you all that I will hit a 120kg snatch.

[/quote]

How’d you go on CJ and Squats?[/quote]

Haven’t attempted this T-Nation Olympic Forum Method on the clean & jerk or squats. Though I’m quite confident in its effectiveness as made clear by my PR snatch performance. In all honesty this training methodology of “MISSIN’ & MOVIN’ UP” should be patented before it’s stolen by the bodybuilders and enslaved in the world of Weider Principles.

56

[quote]Egg Head wrote:

Hello to everyone! I’m a long time lurker who was inspired by some of the members here so I decided to go for a PR in the snatch. In the past I used the Bulgarian approach but this time I gave the T-Nation Olympic Forum method a shot. These were my results:

  • warm-up/dynamic mobility drills/bar work

-50kg : Easy, smoked it! Caught it in the power position.

-60kg : Solid lift, caught the bar in the deepest of squat positions, and although the bar
landed on my head, I managed to straighten both elbows and PRESS the bar out! So yeah,
new PR. Decided to slap on another 10kg.

-70kg : Before this attempt I visualized that I was the great Zlaten Vanev and initiated the
lift by letting out his patented yell - AAOOOUUUUUWWWWWWWW! Lots of height
but I missed the bar behind me. Missing in back is better than the front so I decided
to go for another 10kg.

-80kg : Took a 15 min break before this attempt and shaved off my beard to make myself more
aerodynamic. It was a strong pull but I was too slow in pulling under the bar. My fat
gut must have gotten in the way. I’ll have to suck it in next time so I decided to
move up.

-90kg : I knew I’d get this and pictured it in my mind (the power of visualization). At this
point 2 hot girls walked in to the facility so I immediately got in position to start
my PR lift. Just as they passed in front of me I hit the second pull and exploded!
However the explosion wasn’t the triple extension but rather my ass. The loudest
fart ever, but not too smelly.(must have been last night’s all you can eat sushi) The 2
hot chicks heard it, but I didn’t care. Bet their boyfriends have never stepped on a
platform. Needless to say it was a close lift, closer than the 80kg. Time to move up!

-100kg: A very strong initial start but it ended up being a snatch pull. Couldn’t get myself to
pull under. But I maintained a proper lordotic arch and overall body position so I knew
I could have made it if I’d been aggressive in the pull under the bar. Bring on 110kg!

-110kg: This time my back gave and rounded a little while my hips rose too quickly. I managed a
snatch deadlift. I swear I would have gotten it as my new PR if Olympic Lifting was
more popular here in the U.S.

  • Finish: STRETCH & GO HOME and WATCH STAR TREK

All in all it was a productive day with a close PR of 110kg. However I’m happy with my actual PR of 60kg. This is a successful protocol, thanks guys. I’m going to use it again tomorrow when I can assure you all that I will hit a 120kg snatch.

[/quote]

Next time you decide to take the time to write out a ridiculously sarcastic post that is not helping anyone…don’t. Thanks champ.

57

[quote]Invictica wrote:
…

Yea I definetly agree with what you say, that consistency is key, but I guess without seeing the whole training cycle, it does give the impression of stupid moves.

This is part of a 20 week cycle designed by my coach. Generally, we train at 80-97.5% for our top sets. The intensities and volumes are varied so we generally hit all our lifts. However, the purpose of this weekend is to introduce the body to a load we’ve never made before. Whether we make the lift or not is besides the point. As my coach said to me, it is unlikely we will make any PRs on the second day, but the goal is to get a physiological response as opposed to actually making the PRs. Out of the whole 20 week cycle, only one weekend exists like this.

Besides this, we are instructed to go 100%+ only if we are feeling “on” that day.[/quote]

Ok that makes sense now. I was going like “WTF?” when I 1st read the 2nd day on your original post.

3/12/10
Lifting in NJ with the COACH!

Snatch:
-up to 80kg!
—the original workout called for 70kg 1x3. But coach said to go up since the lifts were looking really good.
—I got 80kg after the 3rd try.
—Coach said: You should have gotten it the 1st time. But you didn’t because you didn’t want to.

Clean & Jerk:
-up to 95kg.
—I was tired, but I made them all.

Back Squat:
-120kg 2x2.

Decline Abs:
-bw+10lbs (behind the head) 10reps
-bw+20lbs 10reps
-bw+20lbs 6reps
-bw+10lbs 4reps
-bw 8reps

Stretch & GO HOME!

58

[quote]Koing wrote:

Has anyone ever made any reasonble PB on the second day out of interest? It seems savagely unlikely to make a PB on the 2nd day if you went balls to the wall on the first day. Especially when you do heavy Snatch, C&J and squats all on the same day!

The mind may be willing but the body is not. I can see if you missed through technical issues it would be different then missing through not being quite strong enough. In those instances I see a very little % of getting PB’s on the 2nd day.

How has your team progressed? Mine has been slow over the past 30months due to keeping my bodyweight down and lifting crap in comp because of that. Started seeing PB’s when I ditched the 85kg class and moved to the 94kg class. No more cutting that was sapping all of my strength!

Koing[/quote]

Yea it has happened, I’ve made a CJ PR on the 2nd day before after a 5kg Snatch PR on the first day. The body is a weird thing. But usually on the 2nd day you’re running on sheer will power. The body recovers suprisingly fast though, and usually you can still put out a fairly solid performance on the 2nd day, given you eat and sleep enough.

Team is progressing quite well. I’ve made a 25kg (75->100) jump in my snatch and a 30kg (90 → 120) jump in my clean and jerk over about 10 months. Our 105 guy has made a 30kg jump in his snatch and a 50kg jump in his clean and jerk a little over a year. We have a 17 year old 94 snatching 132 and CJing 155, after 4 years of training.

Dunno if those are good rates of progress but we’re still consistently making gains, so I guess that’s a good sign!

Shit, good luck man! I hope you’re still seeing good gains in 94. You work pretty hard so they’ll come along pretty soon.

59

[quote]laujik wrote:

[quote]Egg Head wrote:

Hello to everyone! I’m a long time lurker who was inspired by some of the members here so I decided to go for a PR in the snatch. In the past I used the Bulgarian approach but this time I gave the T-Nation Olympic Forum method a shot. These were my results:

  • warm-up/dynamic mobility drills/bar work

-50kg : Easy, smoked it! Caught it in the power position.

-60kg : Solid lift, caught the bar in the deepest of squat positions, and although the bar
landed on my head, I managed to straighten both elbows and PRESS the bar out! So yeah,
new PR. Decided to slap on another 10kg.

-70kg : Before this attempt I visualized that I was the great Zlaten Vanev and initiated the
lift by letting out his patented yell - AAOOOUUUUUWWWWWWWW! Lots of height
but I missed the bar behind me. Missing in back is better than the front so I decided
to go for another 10kg.

-80kg : Took a 15 min break before this attempt and shaved off my beard to make myself more
aerodynamic. It was a strong pull but I was too slow in pulling under the bar. My fat
gut must have gotten in the way. I’ll have to suck it in next time so I decided to
move up.

-90kg : I knew I’d get this and pictured it in my mind (the power of visualization). At this
point 2 hot girls walked in to the facility so I immediately got in position to start
my PR lift. Just as they passed in front of me I hit the second pull and exploded!
However the explosion wasn’t the triple extension but rather my ass. The loudest
fart ever, but not too smelly.(must have been last night’s all you can eat sushi) The 2
hot chicks heard it, but I didn’t care. Bet their boyfriends have never stepped on a
platform. Needless to say it was a close lift, closer than the 80kg. Time to move up!

-100kg: A very strong initial start but it ended up being a snatch pull. Couldn’t get myself to
pull under. But I maintained a proper lordotic arch and overall body position so I knew
I could have made it if I’d been aggressive in the pull under the bar. Bring on 110kg!

-110kg: This time my back gave and rounded a little while my hips rose too quickly. I managed a
snatch deadlift. I swear I would have gotten it as my new PR if Olympic Lifting was
more popular here in the U.S.

  • Finish: STRETCH & GO HOME and WATCH STAR TREK

All in all it was a productive day with a close PR of 110kg. However I’m happy with my actual PR of 60kg. This is a successful protocol, thanks guys. I’m going to use it again tomorrow when I can assure you all that I will hit a 120kg snatch.

[/quote]

Next time you decide to take the time to write out a ridiculously sarcastic post that is not helping anyone…don’t. Thanks champ.
[/quote]

No problem. I will only post on here with the intent of HELPING my fellow forum members in their efforts to grasp the technical nuances of our great yet underappreciated sport. However in the meantime, heed this motto: MISS THE WEIGHT? ADD ON 10KG AND TEMPT YOUR FATE!

Team Missin’ & Movin’ Up - Where there’s a 10kg PR waiting after every missed lift!

60

I left my shoes IN NJ! FUCK!!!

315/10

Lifting without shoes in Bmore with DFREEZE and a bunch of people.

Snatch from the Hang:
-65kg 2x4
–missed the 1set… all solid after that.

Snatch Pulls:
-up to 90kg 3x3
–told my friend to warn me when I bend my arms… gotta stop doing that shit.

Front Squats:
-up to 110kg 2x3
—felt heavy

GO HOME!