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

Training Powerlifting
1081

[quote]Koing wrote:

[quote]PB Andy wrote:
yesterday was going to do snatches and clean + jerks, but the (olympic lifting) gym was crowded. So i just did behind the neck jerks for max lol. Got 150kg, missed 160kg, and on that 160kg miss I dislocated my left shoulder, gay. I guess it immediately went back in the socket but I had pain for about 30 seconds then it went away. Now it feels all achy but it’s not too bad, I have full ROM. Hopefully this doesn’t become a problem.[/quote]

Ouch…sounds harsh!

I’m going to work my behind the neck Jerks also after the English. C&J 3x then Snatch 1x. One of the C&J sessions I’ll do some PS also.

How does it feel now?

Koing[/quote]
I’ll test out lifting today but, it really doesn’t hurt that much at all. It just feels like it has a lot of laxity on the anterior side of the humerus which is not a good thing… just seems slightly unstable.

1082

I’d take it easy for the next few sessions at least, warm up well

No lifting today, cause well, back is still tired and I’m being kinda lazy :stuck_out_tongue:

1083

Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat

Hang Snatch (high hang):
-40 x 4
-50 x 2, 2
-60 x 2
-65 x 2
-70 x 2, 2, 2

Clean and Jerk:
-70 x 2
-80 x 1
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1
-115 x clean only, 1 (full lift completed)

Bench Press:
-135 lbs x 5
-185 x 5
-230 x 5, 4, 3

Back Squat:
-135 lbs x 4
-185 x 4
-225 x 3
-285 x 3
-295 x 3
-305 x 3

Notes:
-snatches weak in the pull, tired from Saturday
-jerk transition hurting the left wrist still, but not as bad

1084

I’m going to try and keep up with the log here. Everything is in lbs. I have some videos of my snatches that need much work but I’ll have to upload them later. I don’t have a program or a plan so any criticism of my choice of sets/reps or whatever is welcome!

snatches (from hang)
I think I possibly am going to heavy too soon but I wasn’t anywhere near max even after all those reps so maybe not.
bar x 5
50 x 4
55 x 4
60 x 4
65 x 4
70 x 4
70 x 3

ohs
50 x 8
70 x 8
75 x 8
80 x 6

front squats
140x6x6

1085

[quote]cloystreng wrote:

Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat

Hang Snatch (high hang):
-40 x 4
-50 x 2, 2
-60 x 2
-65 x 2
-70 x 2, 2, 2

Clean and Jerk:
-70 x 2
-80 x 1
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1
-115 x clean only, 1 (full lift completed)

Bench Press:
-135 lbs x 5
-185 x 5
-230 x 5, 4, 3

Back Squat:
-135 lbs x 4
-185 x 4
-225 x 3
-285 x 3
-295 x 3
-305 x 3

Notes:
-snatches weak in the pull, tired from Saturday
-jerk transition hurting the left wrist still, but not as bad[/quote]

Try and stay more upright on the Jerk as you come up. Work really hard on staying upright as you go down as you will be able to hold more of your form. As soon as you come up drive your hips in under the bar and lean backwards. This will help your squat out a lot.

Good stuff mate! Keep it up!

Koing

1086

[quote]debraD wrote:
I’m going to try and keep up with the log here. Everything is in lbs. I have some videos of my snatches that need much work but I’ll have to upload them later. I don’t have a program or a plan so any criticism of my choice of sets/reps or whatever is welcome!

snatches (from hang)
I think I possibly am going to heavy too soon but I wasn’t anywhere near max even after all those reps so maybe not.
bar x 5
50 x 4
55 x 4
60 x 4
65 x 4
70 x 4
70 x 3

ohs
50 x 8
70 x 8
75 x 8
80 x 6

front squats
140x6x6[/quote]

If your form is good no need to stay at the lighter weights. Move up. You need have some weight on the bar to help your technique to see whats working and isn’t. Too light and you could be muscling it about or if it’s too heavy and your failing that is pointless also.

Keep it up! Solid squats :slight_smile:

Koing

1087

10th Session

14/02/2011 : 2nd session until comp

Dynamic warm ups

Snatch
bar work
40 PS, 40 snatch
50 PS, 40 snatch
Snatch
60
70
80
90
100
110 x 0 a bit in front, feet not moving out
110 x 0 a bit behind, feet not moving out
110 x 0 a bit in front, feet not moving out
110 x 0 a bit behind
110 x 0 a bit behind
110 x 0 a bit in front
110 x 1 finally got the bar line right, feet moved out properly

C&J
bar work
60 x PC + 2 jerks
60 c&j
80
100
120 nice
135 nice, heaviest C&J this year!

Front Squat : Bro decided to do doubles
100 x 2
120 x 2
140 x 2
150 x 2
155 x 1

Decline sit ups
12
12
12

Felt happy about this session. Getting my mojo back. Feeling stronger and my strength is returning.

No coincidence that I did 110/135 and I FS 150 for a double and 155 for a single.

Koing

1088

[quote]Koing wrote:

[quote]cloystreng wrote:

Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat

Hang Snatch (high hang):
-40 x 4
-50 x 2, 2
-60 x 2
-65 x 2
-70 x 2, 2, 2

Clean and Jerk:
-70 x 2
-80 x 1
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1
-115 x clean only, 1 (full lift completed)

Bench Press:
-135 lbs x 5
-185 x 5
-230 x 5, 4, 3

Back Squat:
-135 lbs x 4
-185 x 4
-225 x 3
-285 x 3
-295 x 3
-305 x 3

Notes:
-snatches weak in the pull, tired from Saturday
-jerk transition hurting the left wrist still, but not as bad[/quote]

Try and stay more upright on the Jerk as you come up. Work really hard on staying upright as you go down as you will be able to hold more of your form. As soon as you come up drive your hips in under the bar and lean backwards. This will help your squat out a lot.

Good stuff mate! Keep it up!

Koing[/quote]

I assume you mean the squat, not jerk, and if so, thanks for the tip! It would make sense that keeping upright on the way down would help on the way up.

1089

[quote]cloystreng wrote:
I assume you mean the squat, not jerk, and if so, thanks for the tip! It would make sense that keeping upright on the way down would help on the way up.
[/quote]

Yes only the squats in the video.

Also focus on your breathing and setup.

Less then perfect setup = your going to lose more form as you get heavier and go down on the squat.

Make sure to take a breath and then squeeze hard so your trunk is rock solid. If it is not it wont’ get any better when you have loads of weight on it. Then drive your elbows up and stay upright and squat down.

Makes squating so much easier if you setup properly.

For sure man! Staying upright as possible on the way down will help you maintain being more upright on the way up.

Koing

1090

tuesday 15/2/11
snatch… something, i tried doing just the extension then getting down and also hand power snatches, have videos of snatches, cleans and jerk, will upload later to see what i mean
3,2,3x60
3,2,3x65

cleans
3,2x90
3,2x95

back squat
4,4,4x110
3,4,3x120

jerks
3,2x90
2,2x95(missed last rep for… no real reason, just fucked up somehow it was stupid)… need front leg MORE forward

snatch pulls
5,5x85
3,4,3x95

bench press
3,3,4,4,3,3x80

got to go now but will upload videos in a few hours or tomorrow. I liked this session a LOT. tomorrrow its heavy as well. If i can get it all i’ll be really happy.

Back isn’t tired, leg is feeling in general much better.

1091

[quote]Koing wrote:
If your form is good no need to stay at the lighter weights. Move up. You need have some weight on the bar to help your technique to see whats working and isn’t. Too light and you could be muscling it about or if it’s too heavy and your failing that is pointless also.

Keep it up! Solid squats :slight_smile:

Koing[/quote]

Ok I will then! :slight_smile:

Here’s some snatches from yesterday. 70 lbs I think:

1092

Practicing jerks. I uploaded a video but it’s not showing up on youtube yet.
(lbs)
bar x 5
65 x 5
75 x 5
95 x 4
105 x 3
105 x 3
115 x 3
115 x 3

Pullups
3x5

1093

[quote]debraD wrote:
Ok I will then! :slight_smile:

Here’s some snatches from yesterday. 70 lbs I think:

[/quote]

Extension is good but your not going down to rock bottom fast, your slowing yourself down.

Stand up o your toes. See how fast you can squat down. Take a video. Do only 3 reps.

Now do it with the Oly bar.

Now compare that speed to the speed of your current lifts.

Now look at Illya Llin do his Snatch. He is BLAZINGLY fast, makes me look riduculous slow. I look like I’m lifting underwater! Illya Llin is the model Snatcher’s speed imo.

I’ll get some videos of my lifters doing some bar work. Bar work is the key to shifting big weights. I believe if you can’t move an empty bar fast you have no hope of moving a heavy bar any faster!

Keep up the good work and videos. I’d recommend doing only 3reps and more sets instead of more reps.
Koing

1094

wednesday 16/2/11
hang snatch
2,3,3 or something with 70
then bullshit with 75 wtf… kinda upset about that but whatever, taking it one step at a time

clean and jerk
2+1, 1+1, 2+1x90
2+1, 1+2, 1+1x95

snatch pulls
4,4x85
3,4,3x90

back squats
8,8x85
6,6x95
4,4x105
4,4x120
10x80

sooooo tired after all this so i didn’t do any push press. I probably could have done it had I rested for like 30 minutes but whatever

press behind neck
3,4,3,4x50

1095

tu.
sn
40x2
50x2
60x2
65x2
70x2
75x1,1
80x1,1
85x1,1
90x1,1,1,1,1
snpb
90x3
100x3
105x3
110x3
115x3x3
bs
100x3x5

1096

[quote]Apnea Diver wrote:
tu.
sn
40x2
50x2
60x2
65x2
70x2
75x1,1
80x1,1
85x1,1
90x1,1,1,1,1
snpb
90x3
100x3
105x3
110x3
115x3x3
bs
100x3x5
[/quote]

is “snpb” snatch pulls or snatch personal bests?

1097

[quote]tork94 wrote:

[quote]Apnea Diver wrote:
tu.
sn
40x2
50x2
60x2
65x2
70x2
75x1,1
80x1,1
85x1,1
90x1,1,1,1,1
snpb
90x3
100x3
105x3
110x3
115x3x3
bs
100x3x5
[/quote]

is “snpb” snatch pulls or snatch personal bests?
[/quote]

Snatch Pull Blocks

1098

Wednesday - Snatch, Hang Clean, Press, Front Squat

I hadn’t eaten all day, I was tired, and I had been out since 11 am. I figured the whole workout would suck. It turned out only the snatches sucked. The cleans were sub-par too, but whatever.

Goal with the snatches was to drop really low with it. I was doing well until the weights started to get heavier, then my fatigue showed. A lot.

Snatch:
-40 kg x 2, 2
-50 x 2, 2
-60 x 2
-70 x 1, miss, 1, 1
-75 x 1, 0, 0, 0, 0 (I decided to give up here, it was light and I was doing worse and worse.)

Hang Clean (high hang):
-70 kg x 3
-80 x 2
-90 x 2
-95 x 2, 2, 2

Press:
-50 kg x 3
-60 x 3
-67.3 x 3, 3, 2, 3

Front Squat:
-135 lbs x 4
-185 x 3
-205 x 3
-245 x 3
-255 x 3
-265 x 3
-275 x 1
-285 x 1 (PR)
-295 x 1 (PR)
-300 x 1 (PR!!!)

Notes:
-the snatches sucked, and the cleans weren’t much better. However, I nailed the press reps and PRed in the front squat, so overall a decent workout I think.

1099

[quote]Koing wrote:
Extension is good but your not going down to rock bottom fast, your slowing yourself down.

Stand up o your toes. See how fast you can squat down. Take a video. Do only 3 reps.

Now do it with the Oly bar.

Now compare that speed to the speed of your current lifts.

Now look at Illya Llin do his Snatch. He is BLAZINGLY fast, makes me look riduculous slow. I look like I’m lifting underwater! Illya Llin is the model Snatcher’s speed imo.

I’ll get some videos of my lifters doing some bar work. Bar work is the key to shifting big weights. I believe if you can’t move an empty bar fast you have no hope of moving a heavy bar any faster!

Keep up the good work and videos. I’d recommend doing only 3reps and more sets instead of more reps.
Koing[/quote]

I’ve been decent with speed with the bar but it’s downhill from there! I’ll post vids of my progression from the bar next time.

Tonight I worked with my trainer and we did a lot of everything. My weakness really is speed and rushing off the ground on the cleans. We did a 60kg c&j with not bad form though! Still I need speed and get lower under the bar, but I didn’t feel my arms doing all the work. The negatives are tough and tire me out however–I’d be better off if I could get used to dropping the bar. I can’t drop them at home currently so it’s hard to get used to.

Here’s a couple of jerks from yesterday:

I really appreciate all the feedback you’re giving me!

1100

2/17/11

So I lifted today w/o my arm falling off. It still felt a bit loose in the socket but it didn’t dislocate so that’s a good sign, lol.

F. Sqt - heavy single - 300 lbs

Snatch - heavy single - 225 lbs, 85% of that x 1 x 2 - 190 lbs, 80% of that x 1 x 3 - 180 lbs

Sn Pulls - I suck at these - 95% x 2, 100% x 2 - 235, 245 lbs

Sn DL - 100% x 2, +10kg x 2 - 245 lbs, 270 lbs

Hanging leg raise - 3x10 || Chins - 3x5