small update.
did 100kgs clean and jerk(which is actually a PR… ive done 100 hang clean and 105 jerk from racks, but never 100 c&j hahaha). My cleans have become really solid and good despite not training them much.jerks are eh. One thing I changed recently was someone told me to try this: at the start position to push my knees back which will raise the hips a bit and possibly make you feel a hamstring stretch. By doing this I feel the bar being close to me but it doesnt scrape my shins which makes me feel that the pull is so much stronger. Getting under the bar is pretty quick too and even going back up happens swiftly. Someone today said I remind them of pyrros dimas with my pull which I guess it kind of does in the clean.
Snatch I still cant get the feel for a solid smooth and strong pull. I’ve tried doing the same thing as with cleans but the bar still sometimes scrapes my shins(although far less and sometimes it doesnt) and sometimes it will hit pretty hard on my quads (at least it no longer hits the pelvic area), which no doubt is making it less efficient.
back squats were 4x4x107.5
Considering last time I was close to 100 c&j I was doing ~125 for 4 reps I’m pretty sure my technique has improved at least on the clean! which is good!
Knee is generally doing better, one day it felt a bit painful which taught me that im not ready for everyday workouts. I’ll probably just stick to 3 times a week atm at least with the jerks and heavy squatting.
Sunday - Light Workout: 3 Pos Snatch, Seated Press, Pullups, L-sit Holds
3 Position Snatch (high hang, below knee, floor):
-40 kg x 2 x 1 rep
-50 x 1
-55 x 1
-60 x 2 x 1 rep
Seated Press:
-40 kg x 5
-60 x 4, 2 (135 lbs)
Pullups:
-BW x 6
-50 lbs x 5, 5, 5
3 Count L-sit Holds:
-BW x 5, 5, 5
Notes:
-get foam roller
-bar is really thick for snatches, makes it tough, not terrible though
-kept the workout light because it has been a while since I last worked out heavy Oly lifts
nice gym you got going on cloystrengh I saw that them pics on FB.
btw… I haven’t posted 'cause I am in Germany with my GF’s sister and her family on vacation.
Other than skiing for 2 days and hurting my right shoulder, I haven’t done shit.
[quote]Neospartan wrote:
nice gym you got going on cloystrengh I saw that them pics on FB.
btw… I haven’t posted 'cause I am in Germany with my GF’s sister and her family on vacation.
Other than skiing for 2 days and hurting my right shoulder, I haven’t done shit. [/quote]
[quote]Neospartan wrote:
nice gym you got going on cloystrengh I saw that them pics on FB.
btw… I haven’t posted 'cause I am in Germany with my GF’s sister and her family on vacation.
Other than skiing for 2 days and hurting my right shoulder, I haven’t done shit. [/quote]
Thanks! How did you hurt your shoulder? [/quote]
Probably in the 2 bad falls and hard getting ups that I had. But I am not sure because my right shoulder started hurting after i got back.
[quote]Neospartan wrote:
Probably in the 2 bad falls and hard getting ups that I had. But I am not sure because my right shoulder started hurting after i got back. [/quote]
Ouch. Be careful with that.
Monday: Cycle 1, Day 1: Snatch, Hang Clean, Press, Back Squat
Not the greatest workout due to not lifting for a while and shoveling all morning, but still good.
Snatch:
-40 kg x 3
-50 x 2
-60 x 2
-65 x miss, 1
-70 x miss, 1
-75 x miss, miss
Hang Clean (high hang):
-70 kg x 2
-79 x 2
-90 x 2
-95 x 2
-100 x 2, miss+miss
Seated Press:
-75 lbs x 6
-111 x 5 x 5
Back Squat:
-70 kg x 5
-110 x 3 x 5 reps
Notes:
-after shoveling and with the ankle, I went a bit lighter
-squats were hard despite being pretty light. I would like to work up to 5x5 at some point, but today I did 3x5. I used to squat first so my work capacity will improve over time for when I squat last.
-press was tough but I can definitely do more next time
@ Cloystreng… yo if you are missing a 65kg snatch for a single, do not go up to 70kg, then 75kg. Try 65kg twice, and if it ain’t working go down to 60kg 2reps.
12/27/10
Finally I got to a gym! Lifting with my GF at Ramstein AF base
and guess what??? They DO have a platform!!!
Bellow the Knee Hang Cleans:
-up to 175lbs 3reps
-then 185lbs 2reps
-max 190lbs 1,0,0,… 1,1,… 1,1,
I was really happy that my right shoulder didn’t hurt. It does hurt if I try to bench or do a front shoulder raise. Apparently is the rotator cuff that is fucked.
Ching ups:
-13reps, 10second hold at the top.
-3reps, 20second hold at the top.
Pendlay Rows:
-up to 205lbs 5x4
—wow, its so easy to rack up weight on these. I like them
-max 225lbs 4reps
[quote]Neospartan wrote:
@ Cloystreng… yo if you are missing a 65kg snatch for a single, do not go up to 70kg, then 75kg. Try 65kg twice, and if it ain’t working go down to 60kg 2reps.
[/quote]
Yeah, you are right. Its been a while since I snatched or really did anything. I realize that I should do that, I missed not due to technique but do to my friend getting in the way. But in the future, thats very true and I need to remember that.
For example, I missed 70 kg for no reason other than sucking and being tired from shoveling. I’ll be doing snatches from below the knee tomorrow, and I will be sure to take your advice. Also the bar is really thick which sucks.
Glad you got to lift, and that there is a platform. You better be cleaning 130 by the time I see you next.
Squat:
135 x 5
185 x 5
225 x 3
275 x 2
285 x 1
295 x 1
305 x 0
Barbell Row:
225 x 8, 8, 8
Military Press:
95 x 10
105 x 6
115 x 4
Pullups:
5, 5, 5
Hanging Leg Raises:
5, 5
Stretching
Today was my first workout back since having surgery to fix my deviated septum. Lost about 10 pounds over the course of the two weeks I wasn’t supposed to lift for and it certainly showed today. Sadly my wrist is still too tender to do any cleans or snatches as well.
Wednesday - Cycle 1 Day 2: Hang Snatch, Clean, Front Squat
Normally the clean would be a full clean and jerk, but no ceiling space, too much snow, and can’t do the split with my ankle still healing so cleans only.
Hang Snatch (high hang):
-40 kg x 3, 3
-50 x 3
-60 x 2, 3 (re-did the set)
-65 x 3, 3, 3
Clean:
-70 kg x 2
-79 x 1
-90 x 1
-100 x 1
-105 x 1 (power clean actually)
-110 x miss
Front Squat:
-70 kg x 5
-90 x 5
-100 x 3
-105 x 3, 2, 1 (tried for 3x3)
Notes:
-could have tried again with the clean but don’t wanna mess up bad and re-injure ankle while its still healing, hasn’t even been 3 weeks
-leaning forward on the front squats
-still getting used to the increased workload on the legs
-gotta remember to “Snatch Like You Clean!” and pull it up not forward. Technique felt really good on the snatches today.
@ rcsermas: glad to see u back lifting after surgery.
@ PB Andy: My GF’s sister 'n boyfriend are both stationed near Ramstein AF base. They got me and my GF a day’s pass so we could use the gym that day. But tomorrow we are traveling and Friday I fly back so… no training until at least Saturday 1/1/11.
@ cloystreng: LOL tell your buddy to GTFO the way when ur snatching. I doubt I’ll be cleaning 130kg, however I am sure I’ll be able to run a marathon and have some pretty abz.
@Neospartan: Believe me, I told him. It didn’t happen today and the snatches felt pretty good, which is considerable for snatches, for me, even though they weren’t that heavy or anything.
I bet I couldn’t run 3 miles. Well with the ankle right now, I couldn’t run 1, but thats not the same thing. Its healing though, I’m just being careful with it.
Rack Jerks:
135 x 3
155 x 3
175 x 2, 2, 2
Could not really go any heavier because of my wrist.
Front Squats:
175 x 3
225 x 2
245 x 1, 1
I kept leaning forward and ending with my weight on my toes. No good. Moved on to squats.
Squats:
245 x 3, 3, 3
275 x 2, 2
Weighted Chin-ups:
45 x 5, 4, 4
Snatches:
85 x 2
105 x 2
115 x 2
125 x 1
135 x 1
145 x 0, 1
155 x 0
Surprisingly wrist did not bother me at all. I supposed I’ll be working snatches a lot until it heals up enough to start doing heavy clean and jerks again.
Dragon Flags:
5, 5, 5
Stretching
Oh and just a cool bit of information. Over Christmas I learned that my grandmother met and spent a good bit of time talking with Pyrros Dimas and his family while on a cruise a bit before the 2000 Olympics. Hell yea!
