-[][][]---OL Log 4---[][][]-

Training Powerlifting
301

Welcome OLWoman :slight_smile:

What were your previous PBs?

[quote]alexus wrote:
welcome OLWoman :slight_smile:

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.

[/quote]

I guess so but I’m just not use to pounding it down before I warm up. I prefer to sip it throughout the warm up and the comp.

I can’t remember the last time I was hung over :slight_smile:

302

[quote]ape288 wrote:
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 [/quote]

Good going on the 115 mate :slight_smile: how did you miss previous 2 singles?

Koing

303

24th Session

30/03/2011

Dynamic warm ups

FS
bw lol
bar x 6
bar x 6
70 x 4
120 x 2 just for you gqartguy!
145 x 1
160
172x better attempt then the Monday!

15min break : literally I go lie down in the corner with my feet up lol

C&J
bar work
40 x 2
60 x 2
80 x 1
100 x 1
120 x 1
135 x 1
140 x 1 felt good
145x not quite enough juice for the Jerk, but it wasn’t a bad attempt

15min break

Snatch
bar work
50 x 2
70 x 2
90 x 1
100 x 1
110 x 1
115 x 1 nice!
121x fairly close, rolled behind
121x not hugely close

15min break

FS
60 x 3
110 x 1
140 x 1
150 x 1
160 x 1

Done!

Comp on Saturday!

Koing

304

[quote]Koing wrote:
Welcome OLWoman :slight_smile:

What were your previous PBs?

[/quote]

Back when I was competing in track in college and 190lbs they were

Snatch: 136 lbs (which would be about 10 lbs less than BW for me right now which I want to work back up to)
Clean: 160 lbs
C&J: 155( I couldn’t hold much more over my head since we rarely worked the full lift)
Back Squat: 280
Front Squat: 175 (x2) never did a single

After college I became and assistant strength coach at a division 1 school, took and passed my CSCS exam - we found out we were expecting and I quickly found out that the life of a college strength coach wasn’t one that I wanted…

I’ve been on another forum for awhile but have found out that a) there is no support for Olympic lifting b) no true appreciation for it - So long story short I’m really glad I stumbled upon this forum last night.

305

[quote]ape288 wrote:
Cloystreng, good luck man. I’ve never competed so I can’t give you any advice lol.

Alec [/quote]

Thanks! I’m just looking to have fun, get some experience, and make my lifts.

306

[quote]OLWoman wrote:

[quote]Koing wrote:
Welcome OLWoman :slight_smile:

What were your previous PBs?

[/quote]

Back when I was competing in track in college and 190lbs they were

Snatch: 136 lbs (which would be about 10 lbs less than BW for me right now which I want to work back up to)
Clean: 160 lbs
C&J: 155( I couldn’t hold much more over my head since we rarely worked the full lift)
Back Squat: 280
Front Squat: 175 (x2) never did a single

After college I became and assistant strength coach at a division 1 school, took and passed my CSCS exam - we found out we were expecting and I quickly found out that the life of a college strength coach wasn’t one that I wanted…

I’ve been on another forum for awhile but have found out that a) there is no support for Olympic lifting b) no true appreciation for it - So long story short I’m really glad I stumbled upon this forum last night.[/quote]

Oh I see. You were a thrower right?

What would the life of a college strength coach be like? It looks cool working with a bunch of athletes but I don’t know anything about the lifestylel of one.

OLift is the f0cking sh!t and where it’s at imo. Been cracking at it for the past 12yrs. I probably have another 8yrs at my best but I’m going to keep smashing it up and keep the young whippers at bay when I’m 35 :smiley: It’ll be really interesting to see how my lifts get effected as I reach 30 and head towards 35. I’m 27 at the moment.

Koing

307

[quote]

Oh I see. You were a thrower right?

What would the life of a college strength coach be like? It looks cool working with a bunch of athletes but I don’t know anything about the lifestylel of one.

Koing[/quote]

Yea, I was a thrower…

Since I was always around athletics growing up and then at college I thought it was my dream job…but I was very wrong a typical day
6:00AM football workouts
8:00 - 9:30 Open
9:30 -11:30 Volleyball
11:30 - 12:00 Open
12:00 - 1:30 Softball
2:00 - 4:00 Class
5:30 - 7:30/8:00 PM football workouts

Now don’t get me wrong I loved working with the athletes - amazing workout equipment and free supplements but I was making around $28,000 a year …yes you read that right…I dated an assistant SC at a big time SEC school for a little while before I met my husband and he was making $32,000…and was starting to become complacent and he eventually went into the private sector and is making a lot more money…a big misconception is that all these coaches make a ton of money…really only a few of the top guys make any money…plus we found out we were expecting … and now a stay at home mom…so it all worked out haha

308

[quote]OLWoman wrote:

The hrs aren’t too bad but the pay is poor. Thats my only gripe and thing about me doing the job. Most of the S&C guys out there have no f0cking clue, all of these qualified people with no f0cking clue, it’s a joke.

I’ve climbed the career ladder and make good £££…maybe in a few years I’ll sack it all in and lift full time for a year or so?! My main issue is the 6hrs sleep I am getting with 2.5hrs commute time…but at least I can sleep 18-20mins on the way home before training. I’ll NEVER take a job that involves driving an hr each way.

Koing

309

[quote]Koing wrote:

[quote]ape288 wrote:
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 [/quote]

Good going on the 115 mate :slight_smile: how did you miss previous 2 singles?

Koing[/quote]

I pulled all 3 attempts well high enough. Could’ve added more weight and still would be able to pull it high enough. But when I start nearing my max on the clean every now and then I’ll lose a few out front. I catch it, but I guess the bar is just a tad bit out ahead of me and it falls right out of the rack. It pisses me off lol. Just gotta keep working on my technique. I know I’m strong enough to pull more than I have so far, and my jerk seems pretty good. If I make the clean it’s like a 99% chance I’m gonna make the jerk. My snatch has improved considerably as well. If I get a video of one of those clean attempts where I have to dump the bar out front, I’ll post it so you guys can let me know what you think.

Alec

310

Depends on how I feel. If I feel good enough to hit a new max, then go for it, even if its 1kg. If Im struggling with 90% of my max, then clearly 100+% isnt in the cards and I may just have to stick with 90% or try a little more. We’re not allowed to drop the weights when we squats so we spot each other on heavy attempts. Basically, if you unrack it, youre going to stand up with it one way or another. It helps with the adaptation and getting used to trying heavy attempts beyond your max.

[quote]Koing wrote:
24th Session

30/03/2011

Dynamic warm ups

FS
bw lol
bar x 6
bar x 6
70 x 4
120 x 2 just for you gqartguy!
145 x 1
160
172x better attempt then the Monday!

15min break : literally I go lie down in the corner with my feet up lol[/quote]

See? The less time you spend at lower % the more energy you have to max attempts.

[quote]FS
60 x 3
110 x 1
140 x 1
150 x 1
160 x 1

Done![/quote]

You dont have to rest between snatches and your last round of FS but you can if you want. ALso, dude you snatch 120ish, why do you need to start with 60? If you clean before FS, you should start with at least whatever your last successful clean was. So you should start with 120-140, then go from there for a max. Also, where are the back off doubles?

311
312

[quote]GqArtguy wrote:

Depends on how I feel. If I feel good enough to hit a new max, then go for it, even if its 1kg. If Im struggling with 90% of my max, then clearly 100+% isnt in the cards and I may just have to stick with 90% or try a little more. We’re not allowed to drop the weights when we squats so we spot each other on heavy attempts. Basically, if you unrack it, youre going to stand up with it one way or another. It helps with the adaptation and getting used to trying heavy attempts beyond your max.

[quote]Koing wrote:
24th Session

30/03/2011

Dynamic warm ups

FS
bw lol
bar x 6
bar x 6
70 x 4
120 x 2 just for you gqartguy!
145 x 1
160
172x better attempt then the Monday!

15min break : literally I go lie down in the corner with my feet up lol[/quote]

See? The less time you spend at lower % the more energy you have to max attempts.

[quote]FS
60 x 3
110 x 1
140 x 1
150 x 1
160 x 1

Done![/quote]

You dont have to rest between snatches and your last round of FS but you can if you want. ALso, dude you snatch 120ish, why do you need to start with 60? If you clean before FS, you should start with at least whatever your last successful clean was. So you should start with 120-140, then go from there for a max. Also, where are the back off doubles?
[/quote]

I’m going to take big jumps like you said.

I started on 60 because I took a beak after the Snatchs to get some recovery in. The 140 felt well heavy! The 150 felt better, the last 160 felt heavy as well.

I’m confident I’ll bust 172 next Wednesday.

I have a comp on Saturday so I didn’t want to go too crazy. But yeah I’ll stash in the back off doubles next week.

Koing

313

so cool to have you join us OLWoman. and to hear a bit about what you are up to and have been doing. I’m not trying to drag you away from the Oly Forum at all, but if you get the chance to check out the Powerful Women forum you might like it over there, too. Different people are into different things but T nation quite generally is a pretty supportive and encouraging community. Guess I’m just hopeful you might start a log over there so I can learn more from what you are up to :slight_smile:

314

Strength Compilation on Vimeo first “edited” video. let me know–BB

315

3/31/11

Snatch:
bar work
65 x 3
85 x 3
105 x 3
135 x 2
145 x 1
155 x 0, 1
165 x 1
170 x 0, 0
135 for 10 singles

Squat:
135 x 5
225 x 3
245 x 1
265 x 1
225 x 3, 3, 3

Press:
95 x 5, 5, 5

316

3/31/11

Afternoon - Stretches, bar work
Snatch: 40kg x 3, 50x3, 60x2, 65x2, 70x2, 75x1, 80x1, 85x0x0x0x0x1, 90x1, 93x0x0, 70x1x2x2

Evening - Speed Deadlifts: 102kg against 8 red mini bands from EliteFTS - 2, 2, 2, 2, 2
Deadlifts: 143kg x2, 165x2, 183x1, 193x1, 202x1, 211x1, 220x1
Glute bridge: 143x8, 170 x 5, 5, 5, 5, 5
Natural GHR - 5, 5, 5, 5, 5

Pretty good day. My hands are completely torn up so I strapped in for the snatches. Plus I knew I was gonna be deadlifting later and that really beat my hands up too. I was pretty happy to hit 90 again on the snatch. I kept losing 85 which pissed me off but I finally got it and then hit 90 on the first go. I took my first attempts with a weight above 90 after that, and I am able to pull the bar high enough I think to add a bit more weight, but I noticed that when I really have to sink into a snatch I’m forced to dump it forward because my shoulders aren’t mobile enough to go back any farther. Probably a combination of that and a lack of hip mobility that forces my torso into too much of a forward lean on my really deep squats. I think if I can fix this and catch my snatches deeper I’ll be able to hit some big PR’s. Pulled 220 really easily, not a PR, but I didn’t have to get psyched at all, did it completely relaxed and that’s over triple bw. Goal is 270. I’m gonna try to attach a little video of some of my training form this week.

Alec

317

3/31/11

Power clean + power jerk - 60%, 65%, 70% x 3 sets - 155/170/185

Power snatch - 60%, 65%, 70% x 3 sets - 125/135/150

4 sets; no rest:
10 KB swing - 70 lbs
5 KB push press/arm - 52.8 lbs

318

[quote]ape288 wrote:

[quote]Koing wrote:

[quote]ape288 wrote:
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 [/quote]

Good going on the 115 mate :slight_smile: how did you miss previous 2 singles?

Koing[/quote]

I pulled all 3 attempts well high enough. Could’ve added more weight and still would be able to pull it high enough. But when I start nearing my max on the clean every now and then I’ll lose a few out front. I catch it, but I guess the bar is just a tad bit out ahead of me and it falls right out of the rack. It pisses me off lol. Just gotta keep working on my technique. I know I’m strong enough to pull more than I have so far, and my jerk seems pretty good. If I make the clean it’s like a 99% chance I’m gonna make the jerk. My snatch has improved considerably as well. If I get a video of one of those clean attempts where I have to dump the bar out front, I’ll post it so you guys can let me know what you think.

Alec
[/quote]

Just record all of your stuff when you get to about 90% mate.

I’m going to record all of my training.

Koing

319

[quote]alexus wrote:
so cool to have you join us OLWoman. and to hear a bit about what you are up to and have been doing. I’m not trying to drag you away from the Oly Forum at all, but if you get the chance to check out the Powerful Women forum you might like it over there, too. Different people are into different things but T nation quite generally is a pretty supportive and encouraging community. Guess I’m just hopeful you might start a log over there so I can learn more from what you are up to :-)[/quote]

Thanks! That sounds perfect…I usually just keep a pen and paper log but started to look at the log section on T-Nation and I would much rather log in the female section than on the regular logs …since most of them seem to be more BB focused

320

[quote]

Just record all of your stuff when you get to about 90% mate.

I’m going to record all of my training.

Koing[/quote]

I’m the same way, even while working my way up to the working weights I still like to record and write everything down…

As for yesterdays workout:
First day of a new program /workout is always exciting…

Session #1
Height: 5’11
Weight: 151.8

AM Session:

WU: Various Bar work

Snatch ~ Work up to 90%
1 x 1 @ 65% - 66 lbs
1 x 1 @ 75% - 78 lbs
1 x 1 @ 85% - 90 lbs
5 x 1 @ 90% - 95 lbs ( 2nd set didn’t drop quick enough)
2 x 3 @ 77% - 80 lbs
3 x 2 @ 70% - 75 lbs

Clean & Jerk ~ Work up to 90% ( a little short on time before the baby had to be fed so I started working up at 80% instead of 65%)

1 x 1 @ 80% - 95 lbs
1 x 1 @ 85% - 105 lbs
5 x 1 @ 90% - 110 lbs
3 x 2 @ 73% - 90 lbs

PM Session:
Front Squats ( still obviously going ridiculously light, just to get the legs use to squatting again)
5 x 5 @ 65 lbs ~ ATG