11/23/10
Squat:
135 x 8
225 x 5
275 x 3
315 x 1
225 x 8
225 x 4
Leg Press:
360 x 10
450 x 8
540 x 8
630 x 8
Dumbbell Bench:
60 x 8
70 x 6
80 x 4
Barbell Rows:
135 x 10
185 x 10
205 x 10
225 x 10
Dips:
BW x 25
45 x 10, 8
[quote]rcsermas wrote:
11/23/10
…
Leg Press:
360 x 10
450 x 8
540 x 8
630 x 8
…
[/quote]
wtf?
11/24/10
Snatch Drill (floor-knee-top position then pull) Glenn Pendlay drill:
-up to 65kg 2reps
-went to 70kg, 0,1,1,0,0
–hum… too heavy for this drill
-down to 55kg 3x2
Snatch Pulls:
-up to 95kg 3x2
—on this thread: Bumping the Bar Up With Your Thighs? - Powerlifting & Strength Sports - Forums - T Nation
John North & Glenn talked about he bar hitting the lower hips when lifting… well, it happened in the pulls!
Front Squats:
-up to 275lbs 1x5
—it stared really hard, but after the 3rd rep it go easy
-down to 255lbs 2reps
Leg raises on the chin-up bar, raising the legs until they touch the bar.
-8,8,10
—found a new use for the pussy-squat-pad!!! I used it on the chin-up bar to keep my chins from hitting it too hard.
[quote]Neospartan wrote:
[quote]rcsermas wrote:
11/23/10
…
Leg Press:
360 x 10
450 x 8
540 x 8
630 x 8
…
[/quote]
wtf?
[/quote]
haha I know
I was working out with a friend yesterday who doesn’t really do the O lifts.
todays training
snatch
2x3x40
2x2x45
2x50
2x55
2x2x60
1x60
from hang position
3x40
3x3x45
back squat
3x100
3x120
3x130
2x140, bleh, shitty squats
GHR
2x10
then a massive barbell rows and pulldown dropsets
11/24/10
Barksi clean and jerk - work up to 70% x 3+1 (3 cleans, 1 jerk) x 5 sets - 205 lbs
Clean Deadlift - pause at mid-thigh, then stand - 100% of clean x 3, +5kg x 3, +10kg x 3 - 295/305/315. easy
Chins - 25 reps
Abs - 100 reps
Barski cleans are 3 high-hang squat cleans, with no straps, and no putting the bar down. So you have to reset your grip. This sucked today because: 1) forgot my chalk, fuck, and 2) the bar was a bench bar, 2mm thicker than a regular Oly bar, it makes a difference. Somehow, I got through my sets with studly form, sweet.
11/24/10
lifting at a local Bally’s gym
Glenn Pendlay drill Cleans:
-up to 175lbs 2reps,
–1st rep(stop bellow knees, stop at top position, pull), 2nd rep(smooth no stop, but not top speed)
-moving to 185lbs 2x2
–all 2 reps (smooth, no stop, but no top speed)
Not going to top speed really makes it hard to get heavy weights up, but I hit the positions real good. I think this drill is to be done in addition to the regular Hang/2secPause@knees/Boxes + Pulls for speed.
Deadlifts:
-up to 365lbs 3x5 mini PR here 
Pulls ups:
-10,5
Hi guys, one question for u. Are deadlifts needful for Olifting/olifters, or are clean pulls, clean deadlifts a better choice. Thanks
[quote]TomasK wrote:
Hi guys, one question for u. Are deadlifts needful for Olifting/olifters, or are clean pulls, clean deadlifts a better choice. Thanks[/quote]
deadlift has different mechanics than clean, with max attempts hips usually shoot up from the get go, you can build strength with deads but they are not always useful for olylifts
todays lifts
c&j
2x70
2x75
2x80
1x85
1x90
1x95
4x2x85
push press
5x50
5x55
5x60
5x65
then some rear delt work, been thinking about push presses, i am begining to feel that they are pretty useless for assisting jerks? any thoughts my fellow olylifters?
[quote]TomasK wrote:
Hi guys, one question for u. Are deadlifts needful for Olifting/olifters, or are clean pulls, clean deadlifts a better choice. Thanks[/quote]
All five are good, you forgot to mention RDLs and Glute Ham raises. Is just a matter of programing them into your training program to address particular weakness.
I now do DLs once a week now to get my back stronger.
11/25/10
Back Squats - 80% x 3 x 10 sets - 300 lbs
Front Squats - 80% x 3 x 3 sets - 255 lbs
Press - 5/4/3 reps - 95/105/115… wanted to do 2 more sets of 3 reps to go heavier, but gym was closing. Oh well!
Forgot to videotape front squats. In other news, I’m now in love with Maja Ivarsson.
[quote]PB Andy wrote:
…In other news, I’m now in love with Maja Ivarsson.[/quote]
Is that the music on the video???
11/25/10
Run, 4.5miles
–1st time ever
Yeah, The SOunds - Living in America
I was playing Rock Band at my friends and that song came on. Instantly addicted, lol.
Neospartan and hatesmiles thanks for the reply.
[quote]Neospartan wrote:
Deadlifts:
-up to 365lbs 3x5 mini PR here
[/quote]
Yo nice work, I’m just letting you know that I pulled this last Wednesday when you were doing your jump rope stuff.
[quote]cloystreng wrote:
[quote]Neospartan wrote:
Deadlifts:
-up to 365lbs 3x5 mini PR here
[/quote]
Yo nice work, I’m just letting you know that I pulled this last Wednesday when you were doing your jump rope stuff.[/quote]
I do jump rope on Mondays… u did that the day I was having trouble with the Cleans, missed 100kg like 3times.
oh remember I do 3(reps) x5, NOT 3(sets) x5
11/26/10
Gyms open again
Front Squats:
-245lbs 3x3
–these felt really heavy today…
Kettle-bell Swings, two hands holding it:
–yes this Bally Total Fitness gym has them
-28kg 15x3
-40kg 10x3
Pull ups:
-11, long rest, 11
todays training
snatch
2x3x40
2x2x45
2x2x50
1x55
1x60
2x50
1x55
front squat
3x100
3x110
2x115
2x120
2x125
spilt jerk from rack
2x6x50, 3 reps per leg
barbell rows and cuban presses, suprisingly good session, maybe should have tried snatch pr…
11/27/10
Snatch - warm-up drills since my technique was off, saved energy for c&j
Clean and Jerk - work up to heavy single
90x1
110x1
120x1
125x1
130x0, chest collapsed during dip of jerk
130x1, booya
Front squat
60x1
80x1
100x1
110x1
120x1
130x1
140x1
151x0, collapsed in the bottom, next time!
Had my first comp today…
Coach wanted me to make all the lifts, so the chosen weights were pretty light.
Did 52, 57 and 60 in the Snatch. 70, 78, 81 in the Clean & Jerk. Bodyweight was 70 kg.
Felt pretty good afterwards but at the end I found at that the 60 kg Snatch has been noted as a miss due to pressout. Total bullshit if you ask me, the referee totally counted it (white flag).
[quote]lesfayes wrote:
Had my first comp today…
Coach wanted me to make all the lifts, so the chosen weights were pretty light.
Did 52, 57 and 60 in the Snatch. 70, 78, 81 in the Clean & Jerk.
Felt pretty good afterwards but at the end I found at that the 60 kg Snatch has been noted as a miss due to pressout. Total bullshit if you ask me, the referee totally counted it (white flag).[/quote]
congrats man…
as for the pressouts… remember there are 3 refs, 2red lights is all that is needed to not count a lift.