4/2/10
Lifting in NJ with the coach.
Snatch:
-up to 75kg
–coach said bar drifted a little forward that’s why I looped it back… and no more snatches.
Clean & Jerk:
-up to 100kg
–no problems… easy jerk.
Back Squat:
-up to 120kg 2x2
4/3/10
Lifting & Throwing!
Drop Snatch:
-55kg 3x4
Jerks (behind the neck)
-75kg 2x4
Walking around the gym with 75kg overhead.
-1minute
—this shit is fun 
(outside)
Shot-Put throws:
-lots…
Discus throws:
-lots…
4/5/10
Snatch off Blocks:
-up to 70kg 2x4,
-then down to 50kg 3reps
Snatch Pulls:
-90kg 3x3
Front Squat:
-115kg 2x2
–much better than last time when I could not do it
Glute-Ham Raise:
-6x3
Decline Abs:
-10x3
Curls:
-30lbs dumbbell 5x3
-40lbs dumbbell 4x1
03/04/09 : Barcelona gym, post lash up…
dynamic stretches
back squat : bar is all of 10kg or so?! Non oly bar and really compact weights that tiny
bar x 6
50kg x 6
90kg x6 felt heavy!
110kg x 6 felt really heavy!
I was in my trainers but the 110kg felt at least 161kg! Really weird…but I guess this is what you feel like when you were completely sh!t faced the night before? I rarely get smashed…
Gymnastic strength work
Lat pull down
80 x 8
95 x 8
Bicep curls
18kg x some number of reps?!
DragonFlags x 5
Glute Ham Raisers : negatives
8reps
8reps
8reps
05/06/09 : Power Snatch, 3rd week of Power cycle : first session back from Barcelona
Dynamic warm up
Power Snatch
bar work
bar work
40kg x 3
50kg x 3
60kg x 2
70kg x 2
80kg x 1
90kg x 1
95kg x 1
95kg x 1
95kg x 1
95kg x 1
85kg x 1
85kg x 1 : work on pulling down into a deeper 1/4 squat
It’s really weird, I’m good going up but going down to receive in a 1/4 squat is deceptively difficult to do.
Front Squat
bar x 6
60kg x 3
100kg x 3
120kg x 3
140kg x 3
Pull up
13reps : +1rep PB!
Weighted dips
20kg x 10reps
20kg x 8reps + 2normal ones
x10reps bw ones lack of endurance
felt pretty sick due to not having eaten properly in 6-8hrs, savage
Koing
[quote]deep squat wrote:
[quote]laujik wrote:
[quote]deep squat wrote:
gaaay stretches that are making my mobility better day by day
clean and jerk bar work
40kgx2
50kgx2
60kgx2
65kg 6x2
squats
112.5kg 6x6
pulls to mid thigh
3x4
pull upsx8
weighted abs work 3x8
dips x2 ouch wont be doing these for a while
lost 4 pounds over the last 4 weeks maybe all the volume is stripping some lard[/quote]
Stick with it, you will eventually love and respect mobility work. :D[/quote]
i do at first i thought what the fuck is this fairy shit. But now i know it is needed my lifts seem to be inmproving along with my mobility[/quote]
Good training Reggnienold!
He’s being taught by the best!
Yes I could tell you were thinking WTF is this comedian having me do when I got you to do the stretches. Then you were humbled by the lifts and each session your mobility is better so you can do the lifts more easily.
4lbs in 2 weeks is due to the volume your doing and your sweating bricks from training HARD. Good show man!
Koing
[quote]IrishMarc wrote:
Personally I needed a light week after my comp even though I was only throwing around the pink weights it still had an effect on my body for at least 5-6 days.
Wednesday 31/3/2010 - bit more of a powerlifting theme to this work out…
Bench Press
bar x 10
60kg x 10
90kg x 10
120kg x 8
140kg x 3,3,3
160kg x 1, fail
Changed my bench technique (more arch pressing away from the head)
100kg x 5,5,5
140kg x 3
40kg x 12 (pretty much just grooving it)
Push Press
60kg x 5
80kg x 5
100kg x 3
110kg x 1,1
Bentover Row
60kg x 8
80kg x 8
100kg x 6
110kg x 6
Power Snatch (hang)/Barbell Curls
60kg x 3/40kg x 6
60kg x 3/40kg x 7
60kg x 3/40kg x 8
60kg x 3/40kg x 10
mixing it up at the minute for shits and giggles. [/quote]
CNS fatigue brah!
The few hrs after a comp I have the biggest adrenaline come down eVAR.
The only issue for me is the week before and the week after a comp are write offs. The week before I go to 90% for a single and then the week after I do not much of any value as I’m smashed by the comp…
Koing
finally back at the gym, easter was a “little bit” drunkedness
snatch with bar
clean&jerk
lot of reps with 50
2x2x70
4x2x80
squat
5x100
2x5x120
rear leg elevated squat
3x6x60
pull ups
4x5
press from rack
3x5x40
oops, forgot to post what I did last week…
anyhow…
Thursday was :
Powersnatch
40x2x2
50x2x2
60x2
70x2x2
Snatch (not supposed to be snatchs, but were]
73x0,0,1,0
70x1x2
Clean and Jerks
60x2+1,1+2
70x2+1,1+2
85x2+2
95x1+0 (didn’t dip enough and bar barely left my chest)
100x0,0 [clarked it twice]
80x2+2
90x1+1
Back Squats
60x5
85x3
105x3
120x3
125x3x3
bw was 94.6kg…
no training saturday, iPad launch… and easter lol.
Tuesday
Snatch + overhead press + OHS
40x2+1+2
50x2+1+2
60x2+1+2
70x2x2
77x0x3 [not high enough on the pull, slow, and just one pull]
70x0 [wtF?!]
PowerCleans
60x3x2
75x2x3
85x1
90x0x2 [two clarks]
80x2
87x1 [2kg PR]
90x1 [5kg PR]
Back Squats
60x5
85x5
110x5 [here Danica told me my feet look like they are way to wide, so I moved them in, still felt awkward, like no drive out of the bottom… idk? will ask my coach next time I see him]
120x3 [fail, needed, 3rd one almost pinned me]
bw was 94.6kg… again… I haven’t weighed anything but 94.6 for weeks!
Just posting a summary of the last few workouts so Koing can check up on how team Koing is doing 
C+J:
Last few sessions worked up to 65kg-70kg work set doubles. Very happy with my session of clean and jerk yesterday. Was receiving the bar after the jerk in a pretty good split position, confidence is definitely rising with this. I need to work on fully extending on the clean though but clean is ahead of my jerk.
Snatch:
Been working to doubles or triples of between 45-50kg. Consistency has improved a lot over the last couple of weeks. Went for a max attempt a couple of days ago, hit the 55kg easy enough but failed on the 60kg (again). Next time I max out its definitely there!
Squats:
On back squats I hit 85kg (6x6), last session I upped to 87.5kg, failed the last rep of the third set, finished the last 3 sets on 85kg. Going for the 87.5kg next time! Will get it then!
On front squats been on 75kg (6x6) last couple of sessions, going to up that this next session too!
Been doing the other core exercises like clean/snatch pulls to mid thigh, pull ups, military press (paused), bent over rows, core work etc…
Will post up each session separately from now on so you can see exactly what I’m doing!
Ox Man, it’s Team Koing, note the ‘capital’ T.
Good work on the C&J and Snatch’s. I’m sure you’d have rocked more then 60kg if I was in the room, giving you le-chat!
Solid work on the squats mate. Very solid.
Your going to compete on the 23rd May at the Spring Open with Regginold and myself mate.
Very strong work man!
Koing
LEE
For those who hadn’t heard already, USA Weightlifting announced the new head coach of the OTC: Zygmunt Smalcerz former Weightlifting Head Coach for Poland and Gold Medalist himself.
[quote]dfreezy wrote:
For those who hadn’t heard already, USA Weightlifting announced the new head coach of the OTC: Zygmunt Smalcerz former Weightlifting Head Coach for Poland and Gold Medalist himself.[/quote]
HOLLYSHIT!!!
4/8/10
Could not train yesterday… came down with bronchitis (or someshit) that made it hard to breath on Tuesday (4/6/10) 
Went to the Univ. medical center and they had me breathing well again. I Had the same shit last year and I was given antibiotics for a week. But apparently that didn’t do it.
Today I felt good enough to train, had my inhaler handy if I needed it.
Hang Clean:
-up to 84kg 2x4
—had to take extra time to catch my breath…
Clean Pulls:
-up to 115kg 2x3
----felt really good
Back Squats:
-up to 120kg 2reps
----hard as hell.
Stretch & GO HOME!
[quote]deep squat wrote:
LEE [/quote]
who the f0ck is lee?
Koing
thursday
snatch bar work
30kgx3
35kgx3
40kgx3 got pissed off with stacking plates
front squats
60kgx2
80kgx2
90kg5x6
100kgx6 pr
pulls to mid thigh
60kg 3x4
snatch grip rows
40kg 3x6
pull ups x 11
abzzzzz
monday
clean and jerk bar work
40kgx2
50kgx2
55kgx2
60kgx2
65kgx2
70kg 6x2
squats
worked up to 140kg for 3
pulls to mid thigh
60kg 5x4
militery press paused
50kg 1x7 1x5
pull upsx12 PR
abzzz
thursday
snatch bar work
gym to ramed could snatch like anywhere fuckers
front squats
60kgx2
80kgx2
90kgx1
100kg 5x6 pr
100kgx5 buried
pulls to mid thigh
60kg 5x4
snatch grip rows
3x6
pull ups x10
abzzz
tryed to do dips but there killing my shoulder?
deep squat, i¨ve had the same problem with dips, try them with a close hand spacing first, that helped me
clean&jerk
warm up with 40 and 50
2x60
2x70
2x80
5x1x90
jerks were a bit in front other than that, this was good
squat
5x100
5x120
5x130
front squat
5x100
well squats were shit today
sit ups
2x10x10
[quote]deep squat wrote:
thursday
snatch bar work
30kgx3
35kgx3
40kgx3 got pissed off with stacking plates
front squats
60kgx2
80kgx2
90kg5x6
100kgx6 pr
pulls to mid thigh
60kg 3x4
snatch grip rows
40kg 3x6
pull ups x 11
abzzzzz
monday
clean and jerk bar work
40kgx2
50kgx2
55kgx2
60kgx2
65kgx2
70kg 6x2
squats
worked up to 140kg for 3
pulls to mid thigh
60kg 5x4
militery press paused
50kg 1x7 1x5
pull upsx12 PR
abzzz
thursday
snatch bar work
gym to ramed could snatch like anywhere fuckers
front squats
60kgx2
80kgx2
90kgx1
100kg 5x6 pr
100kgx5 buried
pulls to mid thigh
60kg 5x4
snatch grip rows
3x6
pull ups x10
abzzz
tryed to do dips but there killing my shoulder?[/quote]
Nice man!
Forget the dips. Do military press intead of.
Are you READY for tomorrows session? You will do BOTH lifts.
Koing
4/09/10
Training in NJ with coach.
I was feeling better than I did on Thursday nevertheless I was not in tip-top shape
Snatch:
-up to 75kg 0,0,1
–back tight… SPEED… finish the pull…
Clean & Jerks:
-up to 95kg 0,1
–SPEED… jerks are easy as hell though
Back Squat:
-up to 120kg 2x2
Chin ups:
10
Stretch & drive 2,1/2hrs home.
Hi guys, can you give me some feedback on my snatch: tomask 50kg snatch - YouTube
Im doing power clean(max 100kg) and power snatch(max 65kg) for a month now, and today I tried the snatch and overhead squat. On the video its me, doing 50kg snatch for first time. Can you give me some advice.
Sorry for my English.
snatch
2x2x40
2x2x45
2x50
1x55
1x60
2x0x65
2x50
then some bb stuff for back and delts
squat
6x80
18x100
hehe that was fun