GqArtGuy- Did you build up to the frequency of high intensity front squats? Or did you just jump right in? Reading your log is tempting me to front squat heavy-often. Also do you go to 95+% every day?
Koing- Sick lifting man, love listening to your bro when he’s videoing! Feeling good for the british?
[quote]Ed Ache wrote:
GqArtGuy- Did you build up to the frequency of high intensity front squats? Or did you just jump right in? Reading your log is tempting me to front squat heavy-often. Also do you go to 95+% every day?
Koing- Sick lifting man, love listening to your bro when he’s videoing! Feeling good for the british? [/quote]
I was thrown into the fire. Before I was training 6 days a week squatting once a session (4 BS 2FS). When I started training with Abadjiev, he put me on double front squats daily and after a month asked me to do triple FS/session. Triples have taken several weeks to work up to because I had to move things in my schedule to make that happen but now Im on it 6 days/week. Its hard and tiring but Im maintaining my strength to the best that I can but now 180 feels hard whereas I was smoking that prior. This is expected though because during the buildup, things go down but then you adapt and they start rising. Interestingly enough, even though my squats have gotten harder, the classical lifts are going up.
I signed up for the Capital Open in DC on April 9th as a 85 kg lifter. This will be my first meet, and I plan to open with 75 in the snatch and 105 in the clean and jerk. I hope to hit 90 and 125 respectively, as those are my training PRs, but I’d like to just get out there and give it a go. Should be fun.
Never competed before, and I am as of yet unsure if I will have any friends going with me. I have no coach and no handler or whatever. Any tips on how to stay on top of scheduling my warmups and stuff?
I might be doing a Kendo demonstration the night before, but I am not sure. Either way it shouldn’t be too strenuous. If I am tired, its not the end of the world. I can hit 75 and 105 easy with essentially no warmup anyway, thats why they are my openers.
Any tips for competiting besides have fun?
3/29/11
Snatch:
65 x 3
95 x 3
115 x 2
135 x 2, 2
145 x 1
155 x 0, 1
165 x 0, 0
Front Squat:
135 x 5
185 x 3
225 x 1, 1
245 x 0
185 x 3, 3, 3
Barbell Row:
185 x 8
205 x 6, 6
Stretching and ab work
start roughly when there are 10 lifters before you lifting. that means if you are lifting 75 kgs for the snatch if there are 10 people who start with less than that start when the first one of them goes out to the platform. This gives you roughly 30 minutes to warm up from my experience. basically think that it takes roughly 3 minutes for each lifter that does less than you.
Also they will feel light, so focus on technique! Or anyway they always felt light for me at my comps.
[quote]lordstorm88 wrote:
start roughly when there are 10 lifters before you lifting. that means if you are lifting 75 kgs for the snatch if there are 10 people who start with less than that start when the first one of them goes out to the platform. This gives you roughly 30 minutes to warm up from my experience. basically think that it takes roughly 3 minutes for each lifter that does less than you.
Also they will feel light, so focus on technique! Or anyway they always felt light for me at my comps.[/quote]
Thanks!
[quote]cloystreng wrote:
Any tips for competing besides have fun?[/quote]
Congratulations on signing up for your first meet!
Excellent idea to open your first meet with ‘no-brainer’ lifts - that is the key: get on the board and in the meet!
I will say a few obvious things - KNOW THE RULES!
and above all else —>enjoy your first meet!
[quote]NewWorldMan wrote:
[quote]cloystreng wrote:
Any tips for competing besides have fun?[/quote]
Congratulations on signing up for your first meet!
Excellent idea to open your first meet with ‘no-brainer’ lifts - that is the key: get on the board and in the meet!
I will say a few obvious things - KNOW THE RULES!
and above all else —>enjoy your first meet![/quote]
I will download the rulebook and check it out. Thanks for the tip, good call there. I read it a while back but I am sure I missed something vital lol.
Edit: I checked it out, and learned some stuff about timing of the lifts. Good to understand that, I was worried because I didn’t really understand the whole 1 minute to lift, with a 30 second timer before the allowance to change the weight goes away, etc… Also no tape on shins so I hope I don’t bleed lol.
I don’t have a belt or wraps so thats cool.
you mean like this?
[quote]GqArtguy wrote:
[quote]Ed Ache wrote:
GqArtGuy- Did you build up to the frequency of high intensity front squats? Or did you just jump right in? Reading your log is tempting me to front squat heavy-often. Also do you go to 95+% every day? [/quote]
I was thrown into the fire. Before I was training 6 days a week squatting once a session (4 BS 2FS). When I started training with Abadjiev, he put me on double front squats daily and after a month asked me to do triple FS/session. Triples have taken several weeks to work up to because I had to move things in my schedule to make that happen but now Im on it 6 days/week. Its hard and tiring but Im maintaining my strength to the best that I can but now 180 feels hard whereas I was smoking that prior. This is expected though because during the buildup, things go down but then you adapt and they start rising. Interestingly enough, even though my squats have gotten harder, the classical lifts are going up.[/quote]
Nice, and do you just max for the day? Or work to a percentage? (think I know the answer to this already from what I’ve read of abadjiev). Think after my next comp I’m going to double my front squatting sessions a week.
[quote]GqArtguy wrote:
[quote]Koing wrote:
It was my first FS in about 4-5 weeks. I just hammer the back squats, but now it’s a shift to fronts so it’ll take my body a few weeks to get use to it.
I definitely need to keep tighter and get stronger.
I rarely bail the Cleans at comps, it’s the Jerks, but I guess coming out of the Cleans easier it’ll help me out more.
Take a look at my rounded back front squats! lol, going to fix this as I get stronger.
Koing[/quote]
Right, if your rack position is stronger then the clean feels like nothing and you have more energy left to jerk. Def need to stay tighter on the squat, and dont go slow even if you feel tired, just let yourself drop as if catching a clean.
On the cleans, try to keep your butt lower and really use your back off the floor and through the lift rather than just for extension. It makes for a less stressful lift once you get used to it.[/quote]
The Clean generally doesn’t feel too heavy in ‘competition’ as I’m all fresh and pumped. In training it has been feeling better.
It’ll be interesting to see how my front squat form improves over the next 4-6 weeks with doing it twice 3x a week. May pop in to the gym on off days to squat but I’ll add that in later as my sleeping isn’t ideal and I don’t think I’d benefit but it’s something to look at after 3months.
Yeah I have been doing more GHR and it’s helped keep my hips down lower. Thats probably one of my biggest issues after the Jerk. Straightening my legs too much as the hips come up slightly too fast off the floor ahead of my shoulders.
Also I think it’s mental as well. My prolapsed L4 has caused me to do weird sh!t like this off the floor post injury. I was NEVER like this pre injury. I’m just mindful of the back.
I’ll see what I can do tonight.
Koing
[quote]Ed Ache wrote:
GqArtGuy- Did you build up to the frequency of high intensity front squats? Or did you just jump right in? Reading your log is tempting me to front squat heavy-often. Also do you go to 95+% every day?
Koing- Sick lifting man, love listening to your bro when he’s videoing! Feeling good for the british? [/quote]
British is in July so I have 15 of time to train for it. Yeah I feel good right now. Going to get a fatty FS jack up the OLifts and just hammer it.
My sessions from now on will be like so:
FS daily max, then 2 drop down sets for 2reps
Snatch to daily max -2failures
C&J to daily max -2failures
FS daily max single
Koing
[quote]lordstorm88 wrote:
you mean like this?
I’m guessing you’d like to have that one back?
Wednesday - Snatch, Clean, Jerk, Front Squat
Short on time, have lots of homework due tomorrow. Had to cut some sets out and stuff. Still a good workout.
Hang Snatch then Snatch:
-40 kg x 3
-50 x 2
-60 x 2
-70 x 2
-73 x 2, 2
Hang Clean, Clean:
-75 x 2
-90 x 2
-105 x 2, 2
Jerks (behind the neck):
70 x 3
-80 x 2
-90 x 1
-95 x 2, 2, 2
-100 x 1
-105 x 1, 1
Glute Ham Raise:
-BW x 5, 5
Was going to leave right now, but I could afford about 10 more minutes in the gym before I had to run. I figured I wasn’t going to get any good sets, so what the hell, lets set a front squat PR in 10 minutes with no rest. Good idea, maybe. Did it work? Yes.
Front Squat:
-185 lb x 1
-225 x 1
-245 x 1
-265 x 1
-285 x 1
-295 x 1
-305 x 1 (5 lb PR!)
Notes:
-overall workout very short, less than 1.5 hours, I am usually in there for much longer, but no time. Set a fun PR in a short time.
-got up to my openers in the snatch and C&j for the competion next week. Friday I will go as heavy as I can, then I will taper till Saturday.
3/30/11
I am now doing Catalyst Athletics instead of MikesGym… the latter was taking way too long in the gym. Plus I like the extra conditioning.
Snatch high-pull + mid-hang snatch - 50%, 60%, 65% x 3 sets - 125/150/160 lbs
Back squat - 60%x5, 65%x5, 70%x4, 75%x4 - 230/250/270/290 lbs
3 sets:
2 min. sled drag (forward/backward)
1 min rest
~ Back when I was still competing my Pr’s were much higher then they are today…but being I’m 40 lbs lighter and haven’t seriously Olympic lifted in 2+ years, I’m going to re-create my Pr’s…hopefully one day I will be able to match my old Pr’s at this weight but for now I’m just going count these as new ones
[b] Day 2, Week 1, Session Total 2 [b]
Body Weight: 151.4
Snatch max out day
2 x 9 @ 65 lbs ( warm-up)
2 x 2 @ 75 lbs
2 x 2 @ 85 lbs
2 x 2 @ 90 lbs
1 x 1 @ 95 lbs
1 x 1 @ 100 lbs ( Match my current pr)
1 x 1 @ 105 lbs ( Caught it a bit low and even though I was able to get under it, it probably wouldn’t get the green lights in a competition)
1 x 1 @ 105lbs ( I knew I had it in me and that all I needed to do was drop lower under the bar…well I did and caught it high, dropped my butt and successfully completed the lift for a new PR0
Clean shrugs
6 x 6 @ 105 lbs
Alternated each set with 6 x 20 weighted ab routine
welcome OLWoman.
that makes, what, 4 hot broads on our forum, now?
[quote]OLWoman wrote:
~ Back when I was still competing my Pr’s were much higher then they are today…but being I’m 40 lbs lighter and haven’t seriously Olympic lifted in 2+ years, I’m going to re-create my Pr’s…hopefully one day I will be able to match my old Pr’s at this weight but for now I’m just going count these as new ones
[b] Day 2, Week 1, Session Total 2 [b]
Body Weight: 151.4
Snatch max out day
2 x 9 @ 65 lbs ( warm-up)
2 x 2 @ 75 lbs
2 x 2 @ 85 lbs
2 x 2 @ 90 lbs
1 x 1 @ 95 lbs
1 x 1 @ 100 lbs ( Match my current pr)
1 x 1 @ 105 lbs ( Caught it a bit low and even though I was able to get under it, it probably wouldn’t get the green lights in a competition)
1 x 1 @ 105lbs ( I knew I had it in me and that all I needed to do was drop lower under the bar…well I did and caught it high, dropped my butt and successfully completed the lift for a new PR0
Clean shrugs
6 x 6 @ 105 lbs
Alternated each set with 6 x 20 weighted ab routine[/quote]
Glad to hear you are getting back into it!
welcome OLWoman 
Koing - I could be wrong… But I find I can chuck back loads more gatorade / powerade type stuff than water. Think the salt / sugar / electrolytes or whatever are more readily absorbed than water which feels like it just sits in my gut. That’s what my hangover experience tells me, anyway.
3/30/11
Afternoon - Warm-up: Ankle stretch, hip flexor stretch, vmo massage, bw squats, shoulder dislocates, bar work
Snatch: 40kg x 3, 50x3, 60x2, 65x2, 70x2, 75x1, 80x0, 80x1, 85x0, 85x1, 90x0, 70x2x2
C+J: 40x2, 65x2, 80x2, 90x1, 100x1, 105x0, 105x1, 110x1, 115x0, 115x0, 115x1, 100x2
Evening - Hip flexor stretch, vmo massage, bw squats
Front squat: 20kg x 5, 60x3, 85x3, 100x3, 125x2, 135x1, 145x1, 150x0, 130x2x2x2x2x2
Lying band abduction: 10, 10, 10, 10, 10 (with each leg)
Romanian deadlift: 145x3x3x3x3x3
Cloystreng, good luck man. I’ve never competed so I can’t give you any advice lol.
Alec