1-20-11
2mile Run (with the fluffy shoes):
-15:55
I drove to the gym for my PM workout… but it closed early today. FUCK!
1/20/11
Did this workout on 600mg caffeine pills, bad idea. Next time I’m starting with 200mg, lol. I felt like I was gonna die. Also, gonna start video-ing more.
Did this workout with my new pendlay bearing bar as well, it’s awesome! The owner of the gym I go to said he’s ordering Pendlay’s elite bumpers (not economy) + barbell bundle. FACKIN SWEET!
2-position clean and jerk - 85% x 2 x 5 - 255 lbs
Clean power shrugs - 100% x 5, 100%+5kg x 5, 100%+10kg x 5 - 295/305/315 lbs
Seated GMs - 5, 4, 3, 3, 3 - 95/115/135/140/145
[quote]PB Andy wrote:
feels good to have you back KOING!!![/quote]
Cheers mate, feels f0cking great to be back LIFTING and not F0CKING AROUND THE GYM AND NOT LIFTING. There is only so much BS you can do in the gym when you can’t OLift and Squat.
This year NO MORE STUPID STUFF OUTSIDE OF THE GYM TO GET INJURED. I wasted 4months of 2010 not training due to a few stupid injuries not gym related at all.
I’m going to seriously hammer it this year.
Koing
awesome. Yeah I’m with you man, the less I do O-lifts and squats in the gym, the more bored I am. I didn’t used to be that way but now when I have a bodybuilder-type day, like dips/bench/rows/curls/triceps… I’m bored, haha.
[quote]lordstorm88 wrote:
thursday 20/1/11
snatch
4,4x60
3,3,3x65
missed 4 of them but also got some nice ones. Kinda lame to miss them at such a low weight but whatever. I still don’t feel anywhere near comfortable with snatches yet.
clean and jerk
2+1, 2+2 x 80
2+1, (1+2)+(1+1)(yep thats 2 cleans 3 jerks) x 85
nice, REALLY liked some of the cleans, fast strong, whipped elbows fast, felt light. Jerks were alright too. Felt light
back squat
4,4,4x90
3,4,3x110
push press
3,4,3,4x60
clean pull up to knees
4,4,5,4,4x110
bench press
4,4,4x70
3,4x75
pull over
some rubbish with just the bar :)[/quote]
Better to miss a few lifts when they are lighter learning and trying to do correct technique then carry on with ropey technique lifting more weight mate! Just stick at it.
Koing
[quote]PB Andy wrote:
1/20/11
Did this workout on 600mg caffeine pills, bad idea. Next time I’m starting with 200mg, lol. I felt like I was gonna die. Also, gonna start video-ing more.
Did this workout with my new pendlay bearing bar as well, it’s awesome! The owner of the gym I go to said he’s ordering Pendlay’s elite bumpers (not economy) + barbell bundle. FACKIN SWEET!
2-position clean and jerk - 85% x 2 x 5 - 255 lbs
Clean power shrugs - 100% x 5, 100%+5kg x 5, 100%+10kg x 5 - 295/305/315 lbs
Seated GMs - 5, 4, 3, 3, 3 - 95/115/135/140/145
Clean and hang Clean Jerk look slick mate, very good mate.
-Just watch out for your rear leg, bend the knee a bit more
-Try and be faster off the floor, this will help you out
Technique looks slick mate! Very sharp!
Koing
thats the spirit. My injury was stupid… outside the gym as well
[quote]lordstorm88 wrote:
thats the spirit. My injury was stupid… outside the gym as well[/quote]
Yes it’s pretty stupid to get injured doing stupid stuff that can be avoided :(. Can’t believe I lost 1/3 of last years training time to it! Doh!
3rd session of the year tomorrow. More technique work on the Snach, heavy 4’s on front squat, some Clean Pulls and bits and bobs.
Koing
Faster pull off the floor Koing? I’ll try that, but I’ve been doing a controlled first pull since I’m tall and I want to make sure I get me knees back and out properly.
21/1/11
nothing spectacular today
power snatch + snatch jerk + snatch balance
2x3+2+2x50
2x3+2+2x55
power clean + power jerk
2x2+2x70
2+1, 1+2, 2+1 x75
power cleans were pretty powerful :))… then again its light weight
front squats
2x4x80
2x3x90
2x2x100
back push press
4x4x55
front press
4x45, 50, 55, 55
good mornings with just the bar!!!
I was supposed to do snatch pulls to knee… oh well, next time
@Koing, Lordstrom, and other injured guys: I’m just happy, after reading all your stuff that this current ankle sprain was from a clean and jerk, not like the two groin pulls I had from martial arts and swimming!
Friday - C3.3: Snatch, Hang Clean, Dips, Chins
Snatch:
-40 x 3, 3
-50 x 2
-60 x 1, 1
-70 x 1
-75 x 1
-80 x miss, miss, miss, miss (I got under it, just couldn’t stick the catch. By the end, I just was losing power with it.)
Hang Clean (below the knee):
-70 x 3
-75 x 2
-80 x 2, 2, 2 (feeling really weak and tired with this, called it at a lower weight)
Dips (no bench spotter):
-BW x 5
-35 lbs x 5
-55 x 5, 5, 5
Pullups:
-BW x 5
-35 lbs x 5
-45 x 5, 5
Notes:
-lower back, right side hurting from the start, so I didn’t squat
-turned on the heater early so I wasn’t freezing.
LOL!
Most of my minor injuries have been lifting related, however they don’t take long to heal and I can still train around them. Today for example my lower back is no longer bothering me so I eased into deadlifts.
1-21-11
Deadlifts:
-up to 315lbs 1x5
—hard and slow off the floor, once it got past the knees it was a breeze. My lower did not hurt, BUT it did not feel as tight 'n solid as it should have.
Bulgarian Split Squats:
-30lb dumbells, 10x2
-35lb dumbells, 10reps
Pull ups:
-13,10,7,10
Ill play
Used to be on this site under NJ-polska but apparently it was deactivated
Meet last sat
FDU open
Lifted in the 94s at 86k(to many lifters at 85 so the class was locked)
First meet as a junior
Sn 85,90,95
cj 105,110,115(miss)
5kilo prs in the sn and cj, 40kilo meet Pr
[quote]PB Andy wrote:
Faster pull off the floor Koing? I’ll try that, but I’ve been doing a controlled first pull since I’m tall and I want to make sure I get me knees back and out properly.[/quote]
Yes faster pull of the floor. Work on it and see how it goes. IMO it’s the way forwards after your beyond a beginner. Speed off the floor is critical.
Once a lifter is over being a beginner they should work on speed of the floor.
Koing
Session 3
22/01/11
Snatch
Dynamic warm ups
Bar work
40 x 3
50 x 3
60 x 3
My bro and I decided to make a rule that says you have to get 3 Snatch’s and you have to keep going if you miss or you give up
70 x 3 ; felt tiring, out of lifting fitness
80 x 3/5 [1,0,0,1,1]
90 x 3/4 [1,0,1,1]
100 x 1/3 [1,0,0]
100 x 3/4 [1,0,1,1]
Just being lazy with the 2nd rep and not finishing the bar, sloppy
Front Squats
bar x 6
60 x 6
80 x 4
100 x 4
120 x 4
135 x 0 felt so heavy
125 x 0 felt so heavy, back a bit achey from the 120’s
Snatch Pulls : form and bar path
50 x 3
60 x 3
70 x 3 + PS the 3rd rep
70 x 3 + PS the 3rd rep
70 x 3 + PS the 3rd rep
Wide Grip Pull ups : paused
12reps
Lat pull downs
100lbs x 12
87.5 x 12
87.5 x 12 front
87.5 x 12 front
87.5 x 12 front
Decline sit ups
x12
x12
x12
Done!
Koing
monday 24/1/11
power snatches
3,3,3x50
2,3,2x55
cleans
3,2,3,2x85
back squats
8,8x80
6,6x90
4,4x100
4,4x110
10x80
jerks
2,3,2,3x85
they were pretty shitty, missed the last rep completely 
snatch pulls
5,5x80
3,4,3x90
snatch pulls to knee
4,4,5,4,4x90
bench press
3,3,4,4,3,3x70
Everything but the jerks were really good. the snatch pulls with 90 were more like high pulls 
1/24/11
Squats:
135 x 5
185 x 5
205 x 5
225 x 3, 3, 3
245 x 2, 1, 1
Glute Bridges:
135 x 10
185 x 8, 8, 8
Chinups:
8, 8, 8
Monday - Hang Snatch, Clean, Bench Press, Back Squat
It felt good to have a 28 mm bar again. Snatching was so much easier.
Hang Snatch (high hang):
-40 kg x 3, 3
-50 x 3
-60 x 2
-65 x 2
-70 x 2, 2, 2
Clean:
-70 kg x 2
-80 x 2
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1
Bench Press:
-135 lbs x 5
-185 x 5
-205 x 5
-215 x 5, 5, 5
Back Squat:
-135 lbs x 5
-185 x 5
-225 x 5
-255 x 3
-260 x 3
-265 x 3, 3, 3
Single Leg RDL:
-75 lbs x 8, 8
Notes:
-still doing cleans instead of clean and jerks. It will probably be a while before I can do jerks again, with the ankle sprain healing and all.
-trying to keep the speed up with the sets. Not light weights or anything, but didn’t want to grind out the reps. (read some Christian Thibideau stuff, figured I will try it out)
1/24/11
AM training:
Dragging the Sled:
-with 90lbs 4x
Throwing a 16lb shot and chasing after it
—no I am not a thrower, but it was fun
Dragging the Sled:
-with 90lbs 1x
-with 140lbs 1x
Running back with a weight in hand until the sled was empty. (25lb, 25lb, 45lb, 45lb)
PM training:
Ring Dips:
-10,10,8,7,4,4
Ring Front Tuck Lever:
-3sets
One Arm DB Curls:
-up to 50lbs 8reps
-then 55lbs 5x2
Chin-up …supper set… Preacher Curl
–12-------------±--------------8
–8--------------±--------------8
–5--------------±--------------6
Abz on the decline bench: (holding a barbell, crunching up)
-up to 75lbs 8reps
-up to 85lbs 5x2
1/25/11
F Sqt - 95% x 1 x 2, 90% x 1, 85% x 2 x 2 - 310/295/280 lbs
B Sqt - 70% x 3 x 3 - 265 lbs
Chins - 5 x 7, 7, 7, 6, 6
Hanging leg raise - 5x10
clean and jerk from some other day when I felt like dick