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

Training Powerlifting
81

[quote]CDQAR24 wrote:
Well, thanks for all of the feedback gents. Didn’t expect to start an argument though. All very good points it seems. I’ve been thinking about getting a way to video my lifts for critiuqes, so I’ll look further into that and post one when I’m able. Don’t hold your breath cause it’ll be a minute before I’m able

I do a pretty long warm-up/strecthing routine prior to my lifts. I don’t have my log handy, but I can provide a pretty good example:

shoulder dislocates with a closet rod (between 12-20, depending on tightness)
some hip/thigh dynamic stretching
foot roll with a golf ball
some pec stretching

then I superset doing plank combos (side/side/flat or any combo thereof) with a dynamic warm-up routine I got from one of the contributors here:

back squat x 5
OHP x 5
good morning x 5
OH squat x 5
RDL x 5
BOR x 5
Upright Row x 5
Reverse curl x 5

all using the bar only (usually) without putting it down, without stopping. I’ll usually perform that super for at least 3 evos or until I feel good and loose. I may do more reps of any given ex. if I feel the need

I also have a tendency to throw in some hang and power versions of the clean or snatch to get my body ready for the upcoming attempts, usually just with the bar or rod at this time just so I can see if I’m stretched out enough.

Egghead-I can understand your point with the gear thing. I won’t use any gear unless I’m going for PRs because I feel it takes away from the supporting cast, so to speak. So as soon as I’m able, I’ll post some video so you guys can rip me up until I’m getting it right. Unless I can find a professional coach who doesn’t mind helping me for free, I’m afraid I’ll have to depend on the opines of the gentlemen here. Like I said, I’m not into it for a comp. Just for pleasure and a welcome change of pace.

Again, I’d like to thank all who took the time to reply. Your advice will be seriously taken into consideration…

T[/quote]

Based on what you have written in your post, it appears as if you have a good grasp of things along with an open mind and willingness to learn. Best wishes with your Olympic lifting endeavors and good luck.

82

[quote]Egg Head wrote:
Based on what you have written in your post, it appears as if you have a good grasp of things along with an open mind and willingness to learn. Best wishes with your Olympic lifting endeavors and good luck.[/quote]

Thanks, I’m an advocate of doing the research. Big fan of Tommy Kono. Again, any info./advice is welcomed.

T

83

17/03/10: Strength Phase
Had intentions of going in to max out my DL but saw my bro C&J and I wanted in some of the action

Power Clean and split Jerk
bar work
40kg x 2
60kg x 1 + 1 jerk
80kg x 1
100kg x 1
110kg x 1
120kg x 1
125kg x 1
130kg x 1
135kg x 1 : Equal PB PC
140kg x 1 : broke parallel on th PC, but a solid Jerk. STRENGTH PHASE is giving me some results already!

Clean
155kg x 0 : jump from 140 to 155 was a bit too much, flattenedm e
155kg x 0 : lame, should really have been able to squat up since I racked it well
155kg x 1 : 'ave it + 4kg PB

Standing long jump : I want to clear 3M by the end of the year
~2.85M
~2.9M
~2.85M

Pull ups
12reps

Happy about the Clean. Onwards to 160kg in 5 weeks!

Koing

84

[quote]CDQAR24 wrote:
Well, thanks for all of the feedback gents. Didn’t expect to start an argument though. All very good points it seems. I’ve been thinking about getting a way to video my lifts for critiuqes, so I’ll look further into that and post one when I’m able. Don’t hold your breath cause it’ll be a minute before I’m able

I do a pretty long warm-up/strecthing routine prior to my lifts. I don’t have my log handy, but I can provide a pretty good example:

shoulder dislocates with a closet rod (between 12-20, depending on tightness)
some hip/thigh dynamic stretching
foot roll with a golf ball
some pec stretching

then I superset doing plank combos (side/side/flat or any combo thereof) with a dynamic warm-up routine I got from one of the contributors here:

back squat x 5
OHP x 5
good morning x 5
OH squat x 5
RDL x 5
BOR x 5
Upright Row x 5
Reverse curl x 5

all using the bar only (usually) without putting it down, without stopping. I’ll usually perform that super for at least 3 evos or until I feel good and loose. I may do more reps of any given ex. if I feel the need

I also have a tendency to throw in some hang and power versions of the clean or snatch to get my body ready for the upcoming attempts, usually just with the bar or rod at this time just so I can see if I’m stretched out enough.

Egghead-I can understand your point with the gear thing. I won’t use any gear unless I’m going for PRs because I feel it takes away from the supporting cast, so to speak. So as soon as I’m able, I’ll post some video so you guys can rip me up until I’m getting it right. Unless I can find a professional coach who doesn’t mind helping me for free, I’m afraid I’ll have to depend on the opines of the gentlemen here. Like I said, I’m not into it for a comp. Just for pleasure and a welcome change of pace.

Again, I’d like to thank all who took the time to reply. Your advice will be seriously taken into consideration…

T[/quote]

No belt, no wraps, no straps! No tape either! I’m double hard!

I use to wear tape when I started out but then I couldn’t be bothered. Doesn’t make any different to me.

Koing

85

sick clean koing! i subscribed to your channel on tube

todays training

snatch
2x3x40
2x45
5x2x50

hmm next time ill try to go up

push press
4x50

power jerk
3x60
2x65
2x70

squat
3x120
3x130
2x140
1x155

WTF that 155 just flew up, never been this strong with back squats!!

back work for rest of the session

86

[quote]hatesmiles wrote:
sick clean koing! i subscribed to your channel on tube

todays training

snatch
2x3x40
2x45
5x2x50

hmm next time ill try to go up

push press
4x50

power jerk
3x60
2x65
2x70

squat
3x120
3x130
2x140
1x155

WTF that 155 just flew up, never been this strong with back squats!!

back work for rest of the session[/quote]

If your feeling ‘strong’ that day, push it mate!

I had no intention of cleaning 155 so soon. I was going to max out my DL but decided to do PC and split Jerk and the 135 felt strong, 140 was deeper then parallel then I went for the 155.

Whats your youtube name?

Koing

87

my youtube is “onkosse”, yeah maybe i should have gone for a pr today. what do you reckon you can dl? at least 220-230k with that 155k clean??

88

[quote]hatesmiles wrote:
my youtube is “onkosse”, yeah maybe i should have gone for a pr today. what do you reckon you can dl? at least 220-230k with that 155k clean??[/quote]

156 :wink:

Race to 210 Koing?

89

Didn’t train today since that’s me till comp on Sunday but we did fuck around with our ballistics system today for some power cleans. Here is what we found for rate of force development (Newtons per second) and Peak Power (watts) for my power cleans.

http://img69.imageshack.us/img69/5822/powerclean.gif

http://img404.imageshack.us/img404/3194/powercleanw.gif

90


Forgot you can’t embed on T-Nation. First Graph.

91

Second Graph

92

front squats
60kgx3
70kgx3
80kgx3
90kg 6x6 pr

snatch grip rows
40kg 4x6

snatch grip pulls to mid thigh
60kg 5x4

pull ups x2 shoulder was hurting

93

got hammered on friday, not actually good for c&j performance haha

c&j
3x60
3x70
2x75
4x2x80

hang snatch
2x4x30
3x3x40

front squat
5x90
5x100
6x110

after that jumpsquats and back work, here is a video of front squats

94

[quote]Koing wrote:

Aight! You got any videos on youtube? Your probably subscribed but I can’t put your tnation name to your aol name.

Your all progressing well! Solid gains! The 17yr old is f0cking sharp! Very very sharp Snatch.

Koing[/quote]

Thanks!

semiweightlifting is the club’s youtube channel, all competition footage
alexinjapan123 is my channel, there’s nothing on it except for an old squat video and old snatch video

Check it out!

95

Just Back from comp.

Managed

Snatch

80/85/90x

C+J

120/125/130

Came Second.

The rest of the boys did well will get videos up later, good days lifting.

96

Snatch

opener

85

90 kg miss

Clean and Jerk

120

125

130

97

[quote]

front squat
5x90
5x100
6x110

after that jumpsquats and back work, here is a video of front squats

You need to work on your front squat technique - your back was never tight throughout the entire set, and you lead every single rep from the bottom with your hips. Your back should stay vertical and not flex at all during the motion.

On the other hand, your leg strength looks good! Fix that front squat technique, and you’ll probably have a nice clean PR in ya!

98

[quote]ninearms wrote:

[quote]hatesmiles wrote:
my youtube is “onkosse”, yeah maybe i should have gone for a pr today. what do you reckon you can dl? at least 220-230k with that 155k clean??[/quote]

156 :wink:

Race to 210 Koing?[/quote]

Yeah man! I’ll want to max out my DL soemtime but haven’t found time. It’s time to rock and roll on to my Power Phase of training for 4 weeks. Power versions both on a mon and Wed, possibly Thursday and moderate full lifts on Saturday to keep my technique ticking.

My DL is 200kg.

Secondary is:
I’m going to work on my hamstring strength and do some GHR and RDL to try and keep my hips lower on my 1st pull.

Koing

99

[quote]IrishMarc wrote:
Snatch

opener

85

90 kg miss

Clean and Jerk

120

125

130

[/quote]

Very natural Jerks! Very strong!

I could guess you were going to miss the 90kg like that. On the 80 and 85 you never ‘really finish fast’ with the bar. The bar should be moving really fast to lock out, yours goes okay from mid thigh to hip and hip to chest level, but then the speed drops of hugely from chest to over head. This is contributed by two things:

You never really finish with your hips.
Stand tall, chest and head up high on your tip toes. THIS IS FULL EXTENSION. Aim for this position at the end of your 2nd pull. IF you do not end up like this you did not fully finish. You may not end up on to toes but by working this you will achieve a better 2nd pull

Cleans looked strong, you collapse a bit on the recieve but your strong with your rack and get up! EASY!

Solid Jerks!

Koing

100

[quote]IrishMarc wrote:

Thursday 18/3/2010

AM

Clean and Jerk (from hip)

bar work
60kg 2x5
80kg 4x5

Front Squat Paused (5 count)

120kg x 1,1
150kg x 1

PM

Power Snatch

bar work
50kg x 3
60kg x 3
70kg x 2
80kg x 1 (real easy think I might hit 90kg sunday)

Clean and Jerk

80kg x 3 (power clean)
90kg x 1 (power clean)
100kg x 1 (power clean)
110kg x 1 (power clean)
120kg x 1

Back Squat (paused)

100kg x 3
140kg x 1
160kg x 1
180kg x 1,1

[/quote]

Lotsa chiks squatting and shit in yur place. pretty dope stuff.

-chris