Brutal Session Friday:
FS: 70, 120, 150, 170, 180, 185/M, 170x2/2
Rest 90m
FS: 120, 150, 170, 180/m,m,1, 170x2/2
Rest 120m
FS: 120, 150, 170, 180, 185, 170x2/1
Rest 15m
Snatch: 50x3/1, 70, 90, 100/m,m,1, 105, 110, 113, 115
Rest 10m
CJ: 70, 90, 110, 130, 135, 140
Had to arrange things differently around my clients so I ended up doing all squat sessions before my lifts. Morning session was ok, 2nd session was hard for some reason. 180 fell due to some technique issues that shouldnt have been happening but my calves were still bothering me a bit. By the third session I was in a trance and just wanted to get things over with and made 185, it was a grinder. Tried to double 170 because there was no way I could 175 today and even 170 was so hard that I could only do 2 singles with it.
The lifts themselves went well but I was too gassed after 140 to do any more. Good day anyway, despite being super long.
Cj
100x1,1
105x1
110x1
115x1(pr)
120x1 ( oh fuck ya pr)
125x0(haha greedy)
Cpbl
120x3
125x3
130x3x3
BS
100x3
110x3
120x3
130x3
135x3
Light Day
FS: 70, 120, 150, 170
Rest 20m
Sn: 50, 70, 90, 100, 105
FS: 130, 150, 170
Rest 20m
CJ: 70, 90, 110, 130
FS: 150, 170
Short and sweet. Light day today (still felt heavy given yesterday) but Ill take it.
[quote]debraD wrote:
[quote]Koing wrote:
[quote]debraD wrote:
Koing I love watching your vids 
I love listening to your coach too![/quote]
That’s my younger bro.
Gqartguy those squats look punishing!!!
Koing[/quote]
Does he lift too?
I’m so envious of you guys that have others to train with.[/quote]
Yeah he lifts also. He’s 5’5, 74.5kg at the moment, he did 115/142 at the weekend 110326 LSE vs Catalonia Comp - YouTube, he’s won the British Champs and English Champs in 2009. He’s got skills. Needs to work in finishing his pull but he’s really fast under the bar and has a solid Jerk.
Yeah it’s really good lifting with my bro. It’s hard to find someone else as dedicated to train with and let alone at the same club. We really push and pick up each other to smash through the session.
Koing
[quote]GqArtguy wrote:
Todays Session Thursday
FS: 70 120 150 170
Rest 20min
Sn: 50x3/1, 70, 90, 100, 105, 110, 113/m, m, m, m, m, 1
FS: 130, 150, 170
Rest 20 min
CJ: 50, 70, 90, 110, 130/m,m,m,1, 135, 140
FS: 140, 160, 170
Deloading off squats today (or at least every other day for the week) and only going to 90%. Makes my squat sessions go by much faster. On snatches 113 got better with each attempt and it was just fine tuning the lift until I made it. I tried knee wraps today for the first time with the help of my PL colleague. They were interesting but really made my calves ball up hard. Ill have to play with the wrap if I want to use them. I only used them in my 2nd squat session.
The CJ was ok, it was harder though because my calves were tight, in fact my foot position was off at 130 which is why I was missing the lift. Once I got my feet in the right spot, despite the tightness, I made my lifts easily. Finished off with some raw squats.[/quote]
Punishing stuff mate
105/130 light
It’s going to be insane!!!
Next week I’m going to FS at the start of my sessions.
Koing
Koing, awesome brother you have there!
I’ve been squatting at the beginning of my sessions but I’m not sure about it yet. I’ve been doing all back squats. It’ll be interesting to see how it goes for you.
What do you think about Smolov or Smolov Jr while olympic lifting? Too much?
[quote]TheJonty wrote:
[quote]Invictica wrote:
Comp in two days.
Hit 98kg and 116kg. 1kg over both my openers. Git sum.
BW. 77 something[/quote]
I expect you to pop a national total this weekend, bud. It’s about time. I’ll be seeing you there this weekend.[/quote]
You guys must give an update 
[quote]debraD wrote:
[quote]TheJonty wrote:
[quote]Invictica wrote:
Comp in two days.
Hit 98kg and 116kg. 1kg over both my openers. Git sum.
BW. 77 something[/quote]
I expect you to pop a national total this weekend, bud. It’s about time. I’ll be seeing you there this weekend.[/quote]
You guys must give an update :)[/quote]
I had a shitty day, only hit my openers. Got it on video but not sure I feel like sharing haha.
22nd Session
23/03/2011
Dynamic stretches
C&J
Bar work
40 x 2
60 x 2
80 x 1
100 x 1
110 x1
120 x 1
hmmm…left hip is giving me sh!t…I’ll ease up on lifting today…
Rested about 40mins whilst my bro hammered on with his olifts
Back Squats
bar x 6
70 x 3
110 x 2
140 x 1
160 x 1
170 x 1
180 x 1
Hip not feeling great, resting it…
GHR
x8
x8
x8
Man these are feeling A LOT better then a few months ago! Impressed with the progress here.
Decline sit ups
x12
x12
x12
Koing
[quote]debraD wrote:
Koing, awesome brother you have there!
I’ve been squatting at the beginning of my sessions but I’m not sure about it yet. I’ve been doing all back squats. It’ll be interesting to see how it goes for you.
What do you think about Smolov or Smolov Jr while olympic lifting? Too much?[/quote]
Yeah we train well together and push each other on.
Any reasons why you squat first? For me I don’t see it that important for you yet, your plenty strong, you might as well be fresh and the most explosive for the OLifts imo. Once your technique is better you can go crazy on squats
I haven’t read or done any of Smolov stuff. I’ve done the Russian Squat Routine quite a bit. I throw it in once a year, takes 6-7 weeks to complete and I always had solid gains out of it. I’m going to take a different approach now.
Basically FS to a daily max then drop 10kg and do 2-3reps x 2sets. I’ll see how much I can push my 1Rm up. I believe once I can FS about 190 for doubles my OLIfts will get jacked as well as continously fine tuning my Jerks. I’ve Cleaned 155 in training which means for me I’d get at least 160 in competition. I feel confident of being able to C&J 160 this year.
Mon and Wed C&J sessions,
Sat Snatch and some rack Jerk work. I’m really sh!t from the rack. I’ve only done 135 or maybe 140 once?!
Koing
26/03/2011 LSE Comp
Bw 91.10kg. I thought I’d be heavier, but apprently not.
Felt terrible going to do my lifts. I ate way too much food for breakfast, a proper athletes breakfast…
bacon and egg roll with chips! Got a 2nd portion and was way too stuffed…felt sick a few times when warming up :(, next time don’t be so greedy and eat less!
Snatch
110
118
123x not a bad attempt, didn’t feel very sharp, but 118 is the most I’ve done this year and I haven’t Snatched in 2 weeks and I got 115 that time in training.
C&J
135 I had missed 130 in the warm up room behind lol, I roll forwards on to my toes in the drive phase
143 stuck it well,
148 +1Kg PB PIMP, felt sweet to get a PB! Felt strong
118/148
266
5/6 lifts, wtf?! I haven’t gotten 5/6 lifts for YEARS. I looked at my comp book and definitely in the past 3yrs I have not gotten 5/6 lifts lol. I can probably go back another 2-4yrs and not find a 5/6 lift comp! lol
I didn’t feel so great due to the amount of food I ate so I think it was a wise choice to get my openers of 110/135 and to ‘build’ on this. I’ve gone 2/6 3/6 starting heavy and gotten PB and PB totals.
I qualified for the British as well so thats cool.
I have another comp next week so I’ll see what I can get.
Koing
Sunday Session
FS: 70, 120, 150, 170, 180, 170x2/2
Rest 20m
CJ: 70, 90, 110, 130, 140
Rest 10m
FS: 140, 160, 175
Quick day today but it was still hard. I think the accumulation from now squatting 3 times a day caught up with me today despite the lighter day yesterday. I didnt feel trashed like yesterday but I felt some lactic acid buildup in my quads and just general muscular soreness. Once I adapt itll go away, but it made things pretty hard today.
[quote]TheJonty wrote:
[quote]debraD wrote:
[quote]TheJonty wrote:
[quote]Invictica wrote:
Comp in two days.
Hit 98kg and 116kg. 1kg over both my openers. Git sum.
BW. 77 something[/quote]
I expect you to pop a national total this weekend, bud. It’s about time. I’ll be seeing you there this weekend.[/quote]
You guys must give an update :)[/quote]
I had a shitty day, only hit my openers. Got it on video but not sure I feel like sharing haha.[/quote]
Nice to meet you brah!
Its weird seeing T-Nation people in real life.
Too bad about the lifts. Unfortunately I only hit 98/119. Not enough to make Nationals. But its a vast improvement from my last competition and I hope to see big PRs soon.
[quote]Koing wrote:
Yeah we train well together and push each other on.
Any reasons why you squat first? For me I don’t see it that important for you yet, your plenty strong, you might as well be fresh and the most explosive for the OLifts imo. Once your technique is better you can go crazy on squats
[/quote]
Just playing around I suppose and reading too many opinions I moved squats back to the end of my workout tonight. I think you’re absolutely right.
Thanks for the feedback on the Jerks! I tried to apply what you said tonight and I think they were partly better. In my head I yelled to myself “HEELS! HEELS!” =D
[quote]GqArtguy wrote:
Sunday Session
FS: 70, 120, 150, 170, 180, 170x2/2
Rest 20m
CJ: 70, 90, 110, 130, 140
Rest 10m
FS: 140, 160, 175
Quick day today but it was still hard. I think the accumulation from now squatting 3 times a day caught up with me today despite the lighter day yesterday. I didnt feel trashed like yesterday but I felt some lactic acid buildup in my quads and just general muscular soreness. Once I adapt itll go away, but it made things pretty hard today. [/quote]
Crazy man. Going to hammer FS first then C&J on Mon and Wed the week after next. Going to see how I get on, I’m up to C&J 87% of my FS 1RM. I have a comp again this Saturday LOL. 2 comps in a week and my last one before that was on the 19th Feb. This time, DON’T EAT TOO MUCH BREAKFAST!
[quote]debraD wrote:
[quote]Koing wrote:
Yeah we train well together and push each other on.
Any reasons why you squat first? For me I don’t see it that important for you yet, your plenty strong, you might as well be fresh and the most explosive for the OLifts imo. Once your technique is better you can go crazy on squats
[/quote]
Just playing around I suppose and reading too many opinions I moved squats back to the end of my workout tonight. I think you’re absolutely right.
Thanks for the feedback on the Jerks! I tried to apply what you said tonight and I think they were partly better. In my head I yelled to myself “HEELS! HEELS!” =D
[/quote]
Less analysis more lifting imo. Your techniqie is getting on so just hammer the lifts and squats. Don’t take too much advice from too many sources. Stick with the basics and none of this paralysis by analysis.
People can easily get on to a 250sinclair with the basics. Then just get obscenely f0cking strong and if you have the will to shift big weights you will.
When you can’t squat up sufficiently then get on the squats. It’s around about of issues to work on, pick 1 or 2
Heels it is. If the weights not on them you have NOTHING for the Jerks.
Seems like I can post on Tn from work now lol.
Koing
[quote]Koing wrote:
Crazy man. Going to hammer FS first then C&J on Mon and Wed the week after next. Going to see how I get on, I’m up to C&J 87% of my FS 1RM. I have a comp again this Saturday LOL. 2 comps in a week and my last one before that was on the 19th Feb. This time, DON’T EAT TOO MUCH BREAKFAST![/quote]
Man youre competing a lot! About time you picked up your squats 
3/28/11
Snatch:
65 x 2
95 x 2
115 x 2
135 x 2, 2
145 x 1
155 x 1
165 x 1
170 x 0
Squat:
225 x 2
245 x 2
265 x 1
275 x 1
225 x 3, 3
Press:
95 x 5
105 x 5
115 x 5
Stretching
3/28/11
Was in PCB, Florida all last week, so this was my first actual lifting with the olympic stuff, squats, etc. I went light.
Power snatch + hang snatch + snatch - light x 1+1+1 x 4 - 135-155 lbs
Sn Balance - 185 x 1, 195 x 1, 210 x 1, 225 x 1
Back squat - 315 x 3 x 2, 295 x 3 x 3
Cln Pulls - not even worth typing, I forgot my straps and my hands could barely do 225 at this point because I hadn’t gripped anything in a week
Chins - 25 total - 7, 6, 6, 6
Back extension - 3 x 10
I’ll start getting more videos. I’ve been slacking.
Monday - Snatch, Clean and Jerk, Bench Press, Back Squat
Switched up the program so I’m not maxing out on Mondays and Wednesdays because for the rest of the semester I can’t be too loud with dropping weights on those days due to the staff yelling at me. Fridays is fine and I don’t have bumpers Saturday anyway.
Bench Press and Back Squat done slowly on the way down, and attempted to speed the way up (but its heavy so its not too fast). Its hard.
Snatch: (3x2x90%)
-40 kg x 3
-50 x 2
-60 x 2
-70 x 2
-80 x 1miss1, 1miss1, 2 (tried for 2, 2, 2)
Clean and Jerk: (3x2x90%)
-80 x 2
-90 x 2
-100 x 2
-105 x 2, 2, 2
Bench Press: (3x5) -deload next time
-135 lbs x 5
-185 x 5
-225 x 5, 4, 3
Back Squat: (4x3)
-135 x 5
-225 x 5
-285 x 3, 3, 3, 3
Weighted Situp:
-45 x 10, 10, 10 (supersetted with squats to save time)