[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]
fantastic! I saw him at the Arnolds this year.
anyhow, Saturdays workout.
Snatch
40x3x2
45x3
50x2x5
PowerJerk
40x2
52.5x2
65x2
82x1x2
86x1
PowerClean
52.5x2
70x2x3
Front Squat
70x3x2
90x3x2
98x2x3
Clean and Jerk
50x1+1x5
stretching etc…
once again… 94.6kg.
clean&jerk
warm ups
3x60
2x70
2x80
2x85
1x90, best jerk ever
3x0x100, and then everything went to hell, pulled it high enough but chickened the catch
2x0x90, FFFFFfffffuuuu
GHR
3x6
deadlift standing in 6cm platform
5x120
2x140
1x150
1x160
2x1x170
watched some Konstantinovitch videos last night so i had to try this, 15 kilo PR for two singles!!
edit. forgot to add, doing olylifts for three months has improved my deadlift form so much i cant even understand this!
[quote]TomasK wrote:
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. [/quote]
that looked extremely easy… I think you can squat snatch 65kg and more.
[quote]TomasK wrote:
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. [/quote]
Pretty solid mate.
Keep your hips from coming up too fast as this will lower your chest/ shoulders in relation to your hips and put you in a bad position for the 2nd pull. This is more evident when the weight is heavier.
You look good for more mate! Video that and see how it goes. Remember you learn a lot from when you fail then when you get a lift. More so at limit! But overall you have most of the basics down. Good stuff and keep it up!
Koing
7/4/10 : Max PS
dynamic warm ups
Power Snatch
bar work
40 x 3
50 x 3
60 x 2
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 0; rolled behind
105 x 0; in front
105 x 0 in front
100 x 1
105 x 0 gash
105 x 0 gash
100 x 1
105 x 0 gash
85 x 1
90 x 1
95 x 1
100 x 1
105 x 0 gash
105 x 0 gash
105 x 0 gash
95 x 1
100 x 1
105 x gash
105 x 0 gash
yeah…after this I was spent…nothing left to PS with…
back squat
120 x 3
140 x 3
160 x 3
170 x 3
180 x 3 : 'ave it! 90% for 3 haven’t done this in ages
done
10/4/10 PC, PJ
dynamic warm ups
PC + 2PJ
bar work
40 x 1
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1
115 x 1
120 x 1
120 x 1
nice, working on receiving the bar lower. After the push press I’m dip and driving really well but I’m receiving the bar really high…not good for PJ, but with a split it will be okay and I’m looking for fat numbers 
BacK Squat
110 x 3
140 x 3
160 x 3
170 x 3
170 x 4, needed help getting up with the 5th
Pull ups x 12reps
Dips + 20kg
8reps + 2 bw
crunches x 15 x 2
ghr x 8 x 2 : all negatives 
Koing
Not exactly been a great week for training…
Thursday 8/4/2010
First pull paused above the knee to Snatch (floor to knee-floor to snatch)
Bar work
50kg 3x3
60kg 5x2
70kg 8x1
Clean and Jerk
70kg x 3
80kg x 3
90kg x 3
100kg x 2
110kg x 2
Back Squat
bar x 10
100kg x 3
120kg x 3 (stopped here knee felt like shit)
Friday 9/4/2010
PAP Pilot study work (using muscle lab)
Clean warm up bar/50kg 3x5
High Hang Clean Pull (blocks)/Power Clean (sampled by muscle lab)
70kg x 5/0
100kg x 3/0
120kg x 3/0
135kg x 3/60kg x 1
135kg x 3/75kg x 1
135kg x 3/85kg x 1
135kg x 3/98kg x 1
135kg x 3/105kg x 1
135kg x 3/110kg x 1
Power Clean to Push Jerk
60kg x 5
80kg 5x5
Clean Pull
130kg 6x2
Clean Deadlift
180kg 3x2 (10 shurgs at the end of each set)
210kg x 1 (10 shurgs at the end of each set)
Sunday 11/4/2010
Power Clean (high hang)
Bar Work
70kg 5x3
Back Squat (knee is still funny)
70kg x 5
120kg x 3
150kg x 2
170kg x 2
200kg x 2
70kg x 10
Bench Press (bottom halfs)
60kg x 10
100kg x 10
140kg x 5
100kg x 10
T-Bar Row
45kg x 10
60kg x 10
80kg x 10
Cable Shoulder Press
20kg x 10
25kg x 10
30kg x 10
Cable Lateral Raise
10kg x 10 (stopped it because my left shoulder is minced)
Friday 9th
Snatch
Bar warm ups
30kg x 3
40kg x 2
50kg x 2
50kg x 2 (failed first)
50kg x 2 (failed second)
(45kg x 2) x 6
failed a couple of the 45kg doubles but overall was happy
Military Press:
40kg x 4
(50kg x 3) x 5 (paused reps)
40kg x 6
Bent Over Row:
40kg x 6
(45kg x 6) x 5
Clean Pull to mid thigh
(90kg x 4) x 4
Power rack wasn’t free the entire session so couldn’t squat! Hammered the other lifts though
Ab rollouts
Monday 12th
Clean + Jerk
bar warm ups
40kg x 3
50kg x 2
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 1 (equal PR, this was done better though, split well, bar went straight up)
82.5kg x Fail (cleaned it, missed jerk) clean PR at least!
82.5kg x Fail (cleaned again, dip and drive was rubbish)
very happy with the equal PR C+J and PR clean, the cleans especially felt great! Probs could have cleaned more than the 82.5kg. I always lift better in the club so hoping when I max out there next I will get the PR! The bars I’m using at the moment are fat powerlifting ones and with no chalk!
Back Squat:
20kg x 4
60kg x 2
80kg x 2
(87.5kg x 6) x 6 Volume PR! Makes up a little bit for missing out on the squats on friday
Pull ups
x8, x8, x8
Decline side sit ups:
10kg x 8 (abs were toasted), unweighted x12, x12
Monday 12/4/2010
AM
Power Snatch from Hip
bar work
60kg 4x3
70kg 4x2
75kg x 1,1
80kg x 1,1
Snatch Pull (floor)
100kg 6x2
BN SG Jerk
60kg x 3
80kg x 3
100kg x 3
120kg x 3
Lat Pull Down
50kg x 10
50kg x 10
50kg x 10
Pull Over
75kg x 8
75kg x 8
75kg x 8
PM
30 minuites cycle on bike (easy pace)
Back Squat (first time doing equipped squats)
bar x 3 (suit straps down)
60kg x 3 (suit straps down)
100kg x 3 (suit straps down)
140kg x 3 (suit straps down)
180kg x 1 (suit straps down)
195kg x 1 (suit straps down/belt)
205kg x 1 (suit straps down/belt/wraps)
205kg x 1 (suit straps up/belt/wraps)
225kg x 1 (suit straps up/belt/wraps)
Circuit
Power clean to power jerk/push ups/one arm db row/suitcase crunch
60kg x 3
80kg x 3/bw x 5/30kg x 8,8/bw x 10
80kg x 3/bw x 5/30kg x 8,8/bw x 10
80kg x 3/bw x 5/30kg x 8,8/bw x 10
4/10/10
Lifting at the Univ gym… the only one there
Snatch Balance/Drop Snatch:
-up to 55kg 3x3
–well that was the plan, but it was feeling too easy, so I said “Lets go up”
-…65kg 2x3
–at 1st it was difficult but then it was just solid, so I went up
-…75kg 1,1,2x2
–wtf yo??? This is feeling really good, time to go for a PR!
-80kg 1x3, 2reps
-85kg 1x3, 2reps
Holly shit… I was not planning to go heavy on these. Matter of fact these have always felt “difficult” but today they didn’t!
Gym closed
4/12/10
Lifting at the Univ Gym:
Snatch from the Hang:
-up to 69kg 0,0,1,2,2,0,2,2
—I had trouble keeping TiGhT during the pull, and was a little soft when receiving the bar too.
Snatch Pulls:
-up to 85kg 3x3
Front Squats:
-up to 115kg 2x3
–Hard as hell.
Glute-Ham Raise:
-bw 10repx3
–really happy, 1st time I do 10reps.
Back Hyper-extension:
-bw+30lbs BTN 8reps
-bw+40lbs BTN 8reps
Dumbbell Bench Press, supper-set with dumbell Bulgarian Split Squats:
-40lbs 8reps…20lbs 8reps
-50lbs 8reps…20lbs 8reps
-60lbs 8reps…20lbs 8reps
One arm Dumbbell Bench Press:
-60lbs 8reps
—this shit was hard!!!
Stretch & Go Home
Quick thought/question;
Has anyone ever used a keto style diet while training OLifting?
If looking at the energy systems involved, I don’t see a real issue unless I start incorporating higher rep stuff into my training.
It would be awesome if someone could PM me if they have a bit more insight so we don’t clutter up the log. Just wanted to ask quickly without making another topic.
[quote]The Ox Man wrote:
Friday 9th
Snatch
Bar warm ups
30kg x 3
40kg x 2
50kg x 2
50kg x 2 (failed first)
50kg x 2 (failed second)
(45kg x 2) x 6
failed a couple of the 45kg doubles but overall was happy
Military Press:
40kg x 4
(50kg x 3) x 5 (paused reps)
40kg x 6
Bent Over Row:
40kg x 6
(45kg x 6) x 5
Clean Pull to mid thigh
(90kg x 4) x 4
Power rack wasn’t free the entire session so couldn’t squat! Hammered the other lifts though
Ab rollouts
Monday 12th
Clean + Jerk
bar warm ups
40kg x 3
50kg x 2
60kg x 1
65kg x 1
70kg x 1
75kg x 1
80kg x 1 (equal PR, this was done better though, split well, bar went straight up)
82.5kg x Fail (cleaned it, missed jerk) clean PR at least!
82.5kg x Fail (cleaned again, dip and drive was rubbish)
very happy with the equal PR C+J and PR clean, the cleans especially felt great! Probs could have cleaned more than the 82.5kg. I always lift better in the club so hoping when I max out there next I will get the PR! The bars I’m using at the moment are fat powerlifting ones and with no chalk!
Back Squat:
20kg x 4
60kg x 2
80kg x 2
(87.5kg x 6) x 6 Volume PR! Makes up a little bit for missing out on the squats on friday
Pull ups
x8, x8, x8
Decline side sit ups:
10kg x 8 (abs were toasted), unweighted x12, x12
[/quote]
Nice lifting oxman. Can you make it down to train this Saturday mate? You could stay over and we can do some strongman stuff no Sunday with my mates.
Remember 23rd May is the Spring Open at Crystal Palace. It’s on a Sunday, the entry fee is £10 and if your not dead I expect you to cancel all prior engagements and to Represent Team Koing. Same goes for you DeepSquat.
Koing
[quote]laujik wrote:
Quick thought/question;
Has anyone ever used a keto style diet while training OLifting?
If looking at the energy systems involved, I don’t see a real issue unless I start incorporating higher rep stuff into my training.
It would be awesome if someone could PM me if they have a bit more insight so we don’t clutter up the log. Just wanted to ask quickly without making another topic.[/quote]
Bro low carbs/no carbs 4-6 weeks out of a big comp to drop 1kg a week for 4-6 weeks. The 5th week he feels like sh!t but he bounces back on the 6th and is better for the comp. He doesn’t get any stronger in his squats in the 6 weeks, just holds on to what he has. His lifts are solid but he was training full time so he slept a lot and had lots of recovery. Squats would go out of the window. He has about one cheat day once a fortnight or so or sometimes NOTHING for the 4-6 week period he needs to drop weight.
I wouldn’t think you’d get much stronger after a week or two when no carbing imo on squats. The lifts would be brutal imo unless you just did singles but the recovery would be savage also.
I don’t know much aboue keto diets but I don’t think it would work well unless you had a specific goal in mine.
Koing
todays training
snatch
2x3x40
2x3x45
5x2x50
hang clean
3x50
3x60
clean
3x70
2x70
2x80
3x2x90, these felt very fast and powerful!
GHR
4x8
rear elevated spilt squat db’s
3x8x32, quads were burning after this
abs
From personal experience keto is a fucking awful idea if your lifting for strength (mind I wasn’t oly lifting but recovery is going to be pretty similar).
Pre keto - post keto (2 years of training mind)
Bench 160kg x 2 - bench 150ish
Squat 170kg x 1 - squat 180ish
Deadlift 210kg x 1 - 215ish
Decided to stop being a fanny and loose my abs for a year
Bench 150ish - 195
Squat 180ish - 210
deadlift 215ish - 260
That was in the space of a 12-14 months.
So in short low carb diets suck for strength sports in my experiance.
Having abs was nice but.
Hahah ‘stop being a fanny’ - Well abs would be a bonus, I mainly want to be able to train year around while staying very close to my comp weight. I’ve also never done it before and would like to experience what its like.
Also I wouldn’t be doing straight keto as I would die during training. Id be doing weekly carb ups (or atleast a meal or two) and progressively see how it goes from there. Depending when how brutal training becomes, I may add another carb meal mid week. So really its probably closer to a carb cycling approach or anabolic diet than keto. Bad wording.
My theory though is that training specifically for OLifting only involves ATP and recovery in between sets (3-5mins) is initiated by the oxidative system anyways. So as long as there is weekly carb ups, I wouldn’t see a huge change.
Also Koing, I read about what your bro did before his comp when you mentioned that before. That’s a ton of weight to lose without much strength loss. Glad it works so well for him.
I also agree with certain goal in mind, but I was mainly focusing on doing it year round with increased calories and see how training goes. In the end my body type might totally reject this idea or it might become accustomed to it.
[quote]Koing wrote:
[quote]laujik wrote:
Quick thought/question;
Has anyone ever used a keto style diet while training OLifting?
If looking at the energy systems involved, I don’t see a real issue unless I start incorporating higher rep stuff into my training.
It would be awesome if someone could PM me if they have a bit more insight so we don’t clutter up the log. Just wanted to ask quickly without making another topic.[/quote]
Bro low carbs/no carbs 4-6 weeks out of a big comp to drop 1kg a week for 4-6 weeks. The 5th week he feels like sh!t but he bounces back on the 6th and is better for the comp. He doesn’t get any stronger in his squats in the 6 weeks, just holds on to what he has. His lifts are solid but he was training full time so he slept a lot and had lots of recovery. Squats would go out of the window. He has about one cheat day once a fortnight or so or sometimes NOTHING for the 4-6 week period he needs to drop weight.
I wouldn’t think you’d get much stronger after a week or two when no carbing imo on squats. The lifts would be brutal imo unless you just did singles but the recovery would be savage also.
I don’t know much aboue keto diets but I don’t think it would work well unless you had a specific goal in mine.
Koing[/quote]
I should almost repost what I pm’d him, but my thought is, especially if your a heavier bodyfat type lifter (like me ex: I’m still >20% bodyfat) keto is good for this. My lifts, all of them, squats, snatch, cleans went up during a keto diet. I was gaining weight at one point, and a few months later losing weight w/ 3500+ calories. I also pumped up the saturated fat and red meat and had blood tests before/after, and my test went pretty high up, which I definitely felt, the difference, and I think it contributed to my strength gains.
I’m doing it again over the summer when I can control my diet again, and I plan on getting down to the 85kg class again, if not lower.
Tuesday
Powersnatch
40x2
45x2
50x2
58x1x2
62x1x2
66x1
Clean and Jerk
50x2+1,1+2
70x2+1,1+2
83x1+1
90x1+1
94x0 (nick’d my knee so i stopped pulling, ten seconds later)
94x1+1 [smoked it]
95x1+0 [scheduled not to jerk]
90x1+0 (same as above)
Back Squat
70x3
90x3
100x3
110x2,3,2
Bench Press (fml I hate this, going to be SO SORE tommorow)
60x3x4
Powersnatch + OHS
45x1+3x5
Clean and jerk
50x1+3
60x1+3x3 [chest + triceps are so pumped this hurt]
bw… wait for it… 94.6kg…
[quote]laujik wrote:
Hahah ‘stop being a fanny’ - Well abs would be a bonus, I mainly want to be able to train year around while staying very close to my comp weight. I’ve also never done it before and would like to experience what its like.
Also I wouldn’t be doing straight keto as I would die during training. Id be doing weekly carb ups (or atleast a meal or two) and progressively see how it goes from there. Depending when how brutal training becomes, I may add another carb meal mid week. So really its probably closer to a carb cycling approach or anabolic diet than keto. Bad wording.
My theory though is that training specifically for OLifting only involves ATP and recovery in between sets (3-5mins) is initiated by the oxidative system anyways. So as long as there is weekly carb ups, I wouldn’t see a huge change.
Also Koing, I read about what your bro did before his comp when you mentioned that before. That’s a ton of weight to lose without much strength loss. Glad it works so well for him.
I also agree with certain goal in mind, but I was mainly focusing on doing it year round with increased calories and see how training goes. In the end my body type might totally reject this idea or it might become accustomed to it.[/quote]
You have 2 issues:
Do you want to look good or lift f0cking huge weights?
You dont’ have to be a slob to lift weights man. Just eat enough to maintain your energy levels and not pack on the pounds. Theres no reason to be more then 3-4kg over your class weight unless your injured imo. Maybe 5kg tops if your a 105kg class lifter. The cut will hurt you.
My bro only does it to qualify and for the Nationals. He doesn’t stay 69kg all year around. That would be usless for training. He stays 73-74 at the absolute top. He’s also lean with an 8 pack at 74kg but he when he’s down to 69kg he’s fairly ripped and kept most of his strength but he makes up with it his technique when he lifts. Don’t get me wrong ALL of his pure strength numbers are down. The only one that isn’t is probably the pull ups as it’s off set by losing 4-5kg. He does have carbs also.
Just maintain your bw so your about 2-3kg above your weight class. He was also sleeping A LOT which would help his recovery. But don’t let my bros results fool you. He is definitely a better lift at 72-73-74kg mate then at 69kg. He gets a lot of value out of a compeition with the crowd, peaking and adrenaline boost. I’d imagine if he did a comp at 72-73-74 he would lift a decent chunk more. The last 2-3 weeks he feels pretty shit but soliders on as he needs to be 69kg. No use being 69.5 or 70kg.
Not sure a weekly carb up would help that much if your training 3-4x a week. It’ll help for the session after the carb day but the other sessions you may feel it in the long run? But it may not. Try it and let us know.
Koing
12/04/10: PC & PJ
dynamic warm ups
PC&PJ
bar work
40 x 2
40 x 2
50 x 2
60 x 2
80 x 1
90 x 1
100 x 1
110 x 1
115 x 1
GHR x 8 x 2
Crunches x 15 x 2
Done
Koing