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

Training Powerlifting
981

Looking good Andy, what are your OLift 1RMs?

Session 4
24/01/11

C&J

dynamic warm ups
bar work
Clean, Front Squat, Jerk
40 x 1
60 x 1
80 x 1
100 x 1 : felt heavier :stuck_out_tongue:
110 x 1
120 x 1 : felt f0cking heavy
130 x 0 : missed Jerk

C&J
130 x 0 ; missed jerk
130 x 0 ; missed jerk

Back Squat
bar x 6
60 x 4
100 x 4 ; knees felt sore from Cleans, going to rest it

Wide Grip Pull ups
14reps

DB skull crushers
28 x 12
28 x 12
28 x 12

Decline sit ups
12reps
12reps
12reps

I felt okay but the body was not. Legs tired from 3 sessions last week. Going to see how I am on Wednesday, probably C&J again but I wonā€™t go as heavy, do singles at around 110-120, fine tuning the Clean and the Jerk.

Koing

982

tuesday 25/1/11
snatch
2,3,3,2,3x60

c&j
2+1,1+2,1+1x80
2+1,1+2,1+1x85

snatch pulls
4,4x80
3,4,3x90

back squats
8,8x80
6,6x90
4,4x100
2x110

DEAD

I am so beat. Even though the weights are on the low side, in the 110 back squats after the 2nd i really didnā€™t feel like I could do anymore. Then my nose started to bleed :))

I guess I should be happy just getting through the whole week even if I donā€™t end up finishing the whole program. The only really good news today was that despite jerking two days in a row(hahahahahaha) my leg injury seems to be doing pretty fine. If tomorrow its fine as well, then its probably fine to train as much as I want from now on.

983

1/25/11

Barski snatch - 80% x 3 x 5 - 195 lbs

Sn Pulls - 90% x 3, 95% x 3 - 235/245 lbs

Sn Deadlift - 100%+5kg x 3, 100%+10kg x 3 - 255/270 lbs

Sn Push Prs - 5, 4, 3, 3, 3 - 195/205/220/235/250 lbs

984

Tu.
CJ
90x8(singles)
Jerk
60x3 An absurd number of sets, cant get my back knee to drop in the jerk
cpb
90x5x5
Bs
100x5x5

985

PD Andy; whatā€™s the name of the band???
-sounds like the kinda music I would hear at a run down Irish pub. I dig.

Alsoā€¦ It seems like the bar is brushing/hitting your top thigh, rather than your hip crest when you explode in the snatch. Anyone else??? The angle threw me off a bit.

1-25-11

PM training:

Deadlift:
-up to 335lbs 2reps
-then 365lbs 1x2
-down 315lbs 1x2

Wall hand stands:
-4sets, 1min to 45seconds

Pendlay Rows:
-up to 225lbs 5x2

Late PM training:

Push ups w/t push-up handles and feet elevated 12".
-total reps 200
----damn these are way harder than regular push ups!

986

band is The Dreadnoughts.

the angle is retarded but it is definitely not hitting my upper thigh, that is for sure. However lately I have been really inconsistent with how Iā€™ve been doing that second pull, Iā€™ve been trying to find out what is right for me. Things like how much I keep my knees bent in the scoop position, etc. Iā€™m thinking entirely way too much about it I think.

987

wednesday 26/1/11
power snatch + snatch jerk + snatch balance
3+1+1, 2+2+1, 2+1+1, 2+2+2x50
2x3x50 power snatches

power cleans
3,2,3,3,2x70

clean pulls
4,4x100
3,3x110
last one was kinda shitty, made a nice bruise on my upper thigh :smiley:

front squats
4,4x80
3,3x90
2,2x100
went straight to finishing back squats from yesterday and the rest of the program from yesterday
4,4x110
10x80

jerks behind neck
3,4,3,4x75
last set was the best actually

push press
3,3,3,2x60

press behind neck
3,4,3,4x50

good mornings
6x20
8x30
6x35
8,6x40

focused on the first pull being slow and STRAIGHT so that I stop raping my shins. Also kept arms even looser(seems thereā€™s ALWAYS more loose than what Iā€™m doing). Power cleans felt really easy. The bar remained closer to my body during 2nd pull-dropping under.
Jerks were better in a sense cause I decided to drive as high as possible and then focus on just getting the front foot as far as possible. The first reps felt easy but not too fast, the later reps harder. I guess speed will come with time.
Iā€™m not sure how my injury is. Iā€™ll be jerking tomorrow too, if thereā€™s noticeable pain Iā€™ll stop.

Last, heck yeah, I finished yesterdayā€™s program and todayā€™s

Overall, if my injury is alright Iā€™d say this was a very good day. I didnā€™t even sleep or eat well enough today either.

988

[quote]PB Andy wrote:
band is The Dreadnoughts.

the angle is retarded but it is definitely not hitting my upper thigh, that is for sure. However lately I have been really inconsistent with how Iā€™ve been doing that second pull, Iā€™ve been trying to find out what is right for me. Things like how much I keep my knees bent in the scoop position, etc. Iā€™m thinking entirely way too much about it I think.[/quote]

Did u checked out Glennā€™s technique videos, and his article about hang lifts bellow the knee??

989

Wednesday - No Olympic Lifts, SPH Closed

No Olympic lifts today, SPH closed had to work out in ERC.

Press:
-85 lbs x 8
-105 x 5
-125 x 5
-130 x 3, 3, 3

Front Squat:
-135 lbs x 5
-185 x 5
-225 x 3
-245 x 3
-250 x 3, 3, 3

Pullup:
-BW x 5
-50 lbs x 5, 5

DB Row:
-55 lbs x 5
-85 x 5
-100 x 5, 5, 5

Notes:
-didnā€™t have any bumpers, so did the non-olympic lifts
-did rows with some speed to try and imitate at least some of the Olympic lifting character

990

[quote]Neospartan wrote:

[quote]PB Andy wrote:
band is The Dreadnoughts.

the angle is retarded but it is definitely not hitting my upper thigh, that is for sure. However lately I have been really inconsistent with how Iā€™ve been doing that second pull, Iā€™ve been trying to find out what is right for me. Things like how much I keep my knees bent in the scoop position, etc. Iā€™m thinking entirely way too much about it I think.[/quote]

Did u checked out Glennā€™s technique videos, and his article about hang lifts bellow the knee??
[/quote]
I have checked out the videos. I remember that I used to reference them from time to time to refresh myself, I havenā€™t been doing that lately. Iā€™m going to start doing that again now, because my lack of confidence in what to do in the snatch is holding me back. I know Iā€™m focusing on the minutiae at this point but at a snatch of 115kg, I canā€™t get any bigger than that I am confident in what to do and donā€™t question myself or think too much.

Will read his article on hang lifts right now.

991

5th Session

26/01/11

Snatch session

Dynamic stretches
bar work

Power Snatch, 2 full Snatches
40 x 1
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
101 x 2/3 [1,0,1]
107 x 2/5 [1,0,1,0,0]
108 x 0 [0,0,0]

Snatch
108 x 0
108 x 0

nothing left in legs

Back Squats
60 x 4
100 x 4
130 x 2
150 x 2
160 x 2

Wide grip pull ups: Paused reps
11reps

Skull Crushers
28 x 12
28 x 12
28 x 12

Decline sit ups
12reps
12reps
12reps

Good Snatches, lots of reps, feeling it better, just not the extra crispness that I have when I am on it and my legs are strong! But itā€™ll come back to me.

Koing

992

[quote]PB Andy wrote:
1/25/11

Barski snatch - 80% x 3 x 5 - 195 lbs

Sn Pulls - 90% x 3, 95% x 3 - 235/245 lbs

Sn Deadlift - 100%+5kg x 3, 100%+10kg x 3 - 255/270 lbs

Sn Push Prs - 5, 4, 3, 3, 3 - 195/205/220/235/250 lbs

Looking good Andy.

Try and sit in deeper on your Snatches. This will let you Snatch a bigger weight. How deep can you do an OHS? Looks crisp and sharp.

Koing

993

1/26/11

Back sqt - 95% x 1, 90% x 1, 85% x 2 x 2 - 355/335/315ā€¦ may have done the math wrong but o well

Front sqt - 70% x 3 x 3 - 245 lbsā€¦ math wrong again oops

Pulley external rotations

994

[quote]Koing wrote:

[quote]PB Andy wrote:
1/25/11

Barski snatch - 80% x 3 x 5 - 195 lbs

Sn Pulls - 90% x 3, 95% x 3 - 235/245 lbs

Sn Deadlift - 100%+5kg x 3, 100%+10kg x 3 - 255/270 lbs

Sn Push Prs - 5, 4, 3, 3, 3 - 195/205/220/235/250 lbs

Looking good Andy.

Try and sit in deeper on your Snatches. This will let you Snatch a bigger weight. How deep can you do an OHS? Looks crisp and sharp.

Koing[/quote]
Haha I actually noticed that when I watched the video, for some reason I donā€™t sit all the way into the squat snatch. Itā€™s not a mobility issue, in fact mine is really good and I can OHS ass to calves quite well. Iā€™ll work on it, thx!!

995

[quote]PB Andy wrote:

[quote]Koing wrote:

[quote]PB Andy wrote:
1/25/11

Barski snatch - 80% x 3 x 5 - 195 lbs

Sn Pulls - 90% x 3, 95% x 3 - 235/245 lbs

Sn Deadlift - 100%+5kg x 3, 100%+10kg x 3 - 255/270 lbs

Sn Push Prs - 5, 4, 3, 3, 3 - 195/205/220/235/250 lbs

Looking good Andy.

Try and sit in deeper on your Snatches. This will let you Snatch a bigger weight. How deep can you do an OHS? Looks crisp and sharp.

Koing[/quote]
Haha I actually noticed that when I watched the video, for some reason I donā€™t sit all the way into the squat snatch. Itā€™s not a mobility issue, in fact mine is really good and I can OHS ass to calves quite well. Iā€™ll work on it, thx!![/quote]

I reckon you can get 120 if you sat in a bit deeper. This is the good thing about very good mobility. I donā€™t have to lift the bar so high! Booyah!

Koing

996

thursday 27/1/11
snatch
4,4x60
3,3,3,3x65

missed a few of them, I still canā€™t find a good way to stand up straight without hurting my shins but Iā€™ll get it! just patience

c&j
2+1,2+2x80
2+1,1+2,1+1x85

easy cleans, easy jerks but last one was the best one. Unlike the snatch and clean I canā€™t find what I do right when I have better technique and what not. I guess slowly Iā€™ll get more and more good ones and just learn it that way. Cleans felt very easy

back squats
4,4,4x90
3,4,3x110

push press
3,4,4,3x60

clean pull to knees
4,4,4,5,4,4x110

bench press
4,4,4x70
3,4,3x72.5

pull over
6,6,6,6x25

my head hurts btw. I guess trying to do 5 times the volume I used to do will do that

997

Thursday
sn
bar
40x2x2
50x2
60x2
65x2
70x2
75x2
80x2
85x5 singles
snpb
85x3
90x3
95x4x3
fs
60x3
80x3
90x3
100x3
105x3
110x3
115x3
110x3x3

998

1/25/11

PM training:

Front Squat:
-warm up 5reps
-until 225lbs 5reps
-then 235lbs 2reps
-maxing 245lbs 1x4
-deload 225lbs 1x4

ā€”dammitā€¦ 245lbs is now hard. Last month I would rock that weight for 3 without problems, or do 5singles with 275lbs.

Pull ups:
-15, 10, 8

Late PM training

Parallel Bars L-seat
-legs tuckedā€¦ 1min
-legs straightā€¦ 1min
-legs straightā€¦ 1min
-legs tuckedā€¦ 1min
-legs straightā€¦ 30sec
-legs tuckedā€¦ 1min

Abz on the decline bench: (holding a barbell, crunching up)
-65lbsā€¦ 10x2
-75lbsā€¦ 10x2
-65lbsā€¦ 10

gym closedā€¦ :confused:

999

1/27/11

Barski clean - 80% x 3 x 5 - 240 lbs

Behind neck jerk - max - 315x1, 320x0, 320x1

mmmā€¦ and thatā€™s it, lol

1000

friday 28/1/11
power snatch + snatch jerk + snatch balance
4+1+1, 3+2+1, 2+2+2, 2+1+1x50

power clean + power jerk
2+2,2+2x70
2+1,1+2x75

front squats
4,4x80
3,3x90
2,2x100

push press behind neck
3,4,3,4x60

press
3,4,3,4x60

snatch pulls to knee
4,4,5,4,4x90

good mornings
6,8,6,8,6x45

comments are pretty much the same as yesterday. Iā€™m having a little bit of pain in my lower right back. Its more likeā€¦ if I turn suddenly towards the left and bend down or something like that it might ā€œpinchā€ a bit. I think it just needs rest. Also my head has been hurting slightly, I think it just needs to adjust to the much higher volume. Leg injury has been doing decent, hurts sliiiiiiiiightly, so I wonā€™t make a big deal out of it. Last, power jerks were better than last weekā€™s