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

Training Powerlifting
341

[quote]PB Andy wrote:
Yesterday, Saturday, I was going to do some heavy singles with snatch/c&j. My technique ended up sucking, so I stopped, lowered the weight to 40-50%, and did some reps to figure it out.

Then I remembered Don McCauley telling me to do a halting snatch/clean deadlift as a technique exercise (search on catalyst athletics website), as well as a strengthening exercise for the all important postural muscles. So I did a halting snatch deadlift for 2 reps, with light weight, then did a regular snatch on the 3rd rep, trying to match what I did on the halting snatch deadlift, technique-wise. The snatch reps were fucking amazing, and perfect form, to say the least. I felt like Chigishev, but 155 lbs was on the bar, instead of 400+. :stuck_out_tongue:

So my advice to anyone… if your technique feels retarded in training, throw in some halting snatch or clean deadlifts, focusing on form, and then do your snatches and cleans again, and see what happens… It works for me, and now I feel that I can do each snatch and clean rep identically each time, as long as I don’t stray too far away from a halting snatch or clean deadlift.[/quote]

My coach has me doing those. I have to say that they’re are making a difference, particularly as they groove in keeping my butt down.

342

[quote]Koing wrote:

[quote]PB Andy wrote:

[quote]Koing wrote:

[quote]PB Andy wrote:
Yesterday, Saturday, I was going to do some heavy singles with snatch/c&j. My technique ended up sucking, so I stopped, lowered the weight to 40-50%, and did some reps to figure it out.

Then I remembered Don McCauley telling me to do a halting snatch/clean deadlift as a technique exercise (search on catalyst athletics website), as well as a strengthening exercise for the all important postural muscles. So I did a halting snatch deadlift for 2 reps, with light weight, then did a regular snatch on the 3rd rep, trying to match what I did on the halting snatch deadlift, technique-wise. The snatch reps were fucking amazing, and perfect form, to say the least. I felt like Chigishev, but 155 lbs was on the bar, instead of 400+. :stuck_out_tongue:

So my advice to anyone… if your technique feels retarded in training, throw in some halting snatch or clean deadlifts, focusing on form, and then do your snatches and cleans again, and see what happens… It works for me, and now I feel that I can do each snatch and clean rep identically each time, as long as I don’t stray too far away from a halting snatch or clean deadlift.[/quote]

Do you do bar work at the start of your sessions?

Koing[/quote]
yup. sometimes when it has been awhile, it’ll take me a bit to get in that groove again, like yesterday.[/quote]

DUDE you got to the bar work at the start of EVERY session!

Koing[/quote]
I do… lol.

343

[quote]DaCharmingAlbino wrote:

[quote]PB Andy wrote:
Yesterday, Saturday, I was going to do some heavy singles with snatch/c&j. My technique ended up sucking, so I stopped, lowered the weight to 40-50%, and did some reps to figure it out.

Then I remembered Don McCauley telling me to do a halting snatch/clean deadlift as a technique exercise (search on catalyst athletics website), as well as a strengthening exercise for the all important postural muscles. So I did a halting snatch deadlift for 2 reps, with light weight, then did a regular snatch on the 3rd rep, trying to match what I did on the halting snatch deadlift, technique-wise. The snatch reps were fucking amazing, and perfect form, to say the least. I felt like Chigishev, but 155 lbs was on the bar, instead of 400+. :stuck_out_tongue:

So my advice to anyone… if your technique feels retarded in training, throw in some halting snatch or clean deadlifts, focusing on form, and then do your snatches and cleans again, and see what happens… It works for me, and now I feel that I can do each snatch and clean rep identically each time, as long as I don’t stray too far away from a halting snatch or clean deadlift.[/quote]

My coach has me doing those. I have to say that they’re are making a difference, particularly as they groove in keeping my butt down.
[/quote]
I’m glad you mentioned that… about the butt, that is. Today, again my snatch was feeling off, mainly because I was fatigued from 3-position cleans I was doing… My 2nd pull was feeling off, but I felt like I was mimicking the movements of a halting snatch deadlift, so I was kind of like, wtf mate? Then I realized, in the first pull, my butt was either coming up too fast, or my chest was not up enough, or both… probably both. So I did the same weight, same technique, but just focused on this on the first pull: 1) extend the knees, 2) chest UP!. I did this, and my snatch felt great.

edit: if your 1st pull is not right, i.e. your hips come up too fast/your chest collapses, then your 2nd pull will probably suck or not feel that great. The reason: if you lift from the floor to your knee but your hips rise too fast, then this basically screws up the optimal position/angle of your hips and knee. You want your hips and knees to be in the same position every time during the 2nd pull for optimal power output, and if your 1st pull sucks, then you suck. just kidding, lol.

So yeah… I will keep these things in mind when I snatch/clean.

344

4/4/11

3-position cleans - work up to heavy weight, then 90% x 2 more sets - 245/225/225 lbs, was going to do 255 lbs, but I ended up talking to someone for awhile so I said fuck it.

Power snatch - 60% x 3 x 5 - 150 lbs

Mid-hang muscle snatch - 3 x 5, light - 95/115/95 lbs

3 sets: no rest;

  1. 2 min. jump rope
  2. 10 KB snatches/arm - 24kg

this sucked^

345

4/4/11

Deadlift:
135 x 8
225 x 8
275 x 3
315 x 2

Snatch:
95 x 3
115 x 2
135 x 2
145 x 1
155 x 1
160 x 0, 1
165 x 0

Front Squat:
185 x 3
205 x 2
225 x 1
245 x 1

Squat:
275 x 1
225 x 3, 3, 3

Stretching

346

[quote]Koing wrote:

Squats look good mate!

Try and stand upright at the top, your piked in a bit, solid depth!

Koing[/quote]

Koing, what do you mean? the slight forward lean when I’m taking breaths in between reps? or are you saying I have too much of a forward lean on the ascent? thanks for compliments too haha

347

I did a front squat PR today.

I just did squats tonight, My snatches have been crappy. I’ll get some videos hopefully tomorrow. Maybe a day off will help! I’m going to try what Andy said too.

348

[quote]ape288 wrote:

[quote]Koing wrote:

Squats look good mate!

Try and stand upright at the top, your piked in a bit, solid depth!

Koing[/quote]

Koing, what do you mean? the slight forward lean when I’m taking breaths in between reps? or are you saying I have too much of a forward lean on the ascent? thanks for compliments too haha[/quote]

Your leaning too much at the top when your resting, looks weird mate. Your form is solid apart from that.

Koing

349

26th session

04/04/2011 : 2 days after a comp

Dynamic warm ups

FS
air squats
bar x6
bar x6
70 x 3
120 x 2
145 x 1
160 x 1
165 x 1
168 x 1
155 x 2

10mins

C&J
bar work
50 x 2 jerks
70 x 2 jerks
90 x 1
110 x 1
130x jerk legs like rubber
130x jerk
120 x1 better
130 x1 redeemer
134x jerk

10mins

Sn
bar work
50 x 2
70
90
100
110
115
118x
118
120x
120x
120 booyah! Equal trianing PB

10mins

FS
bar x 6
70 x 3
120 x 1
145 x 1
160 x 1
150 x 2
150 x 2

Koing

350

[quote]debraD wrote:
I did a front squat PR today.

I just did squats tonight, My snatches have been crappy. I’ll get some videos hopefully tomorrow. Maybe a day off will help! I’m going to try what Andy said too.[/quote]

Solid stuff debra! :slight_smile:

Koing

351

[quote]cloystreng wrote:
Edit: I had more time to review the video this morning and I am showing all kinds of weakness in the clean and jerk. The knees are coming together on the pull, my dip and drive before the jerk is slow and almost halting. Overall not great clean and jerks. The snatches felt great though, really light off the floor and all the way up to the top.

Friday - Snatch Max, Clean and Jerk Max, Squat Max

Last day going really heavy before the competition next week, wanted to try for some PRs. Tried. Got my maxes, no PRs though. The only video of the squat is the miss. I have been working hard to stay upright and go slow like Koing said, and it REALLY doesn’t show here because I failed the lift. Had I taken video of 325 you would have been proud.

The snatch was the fifth attempt at 90, and the only one I chased.

Snatch:
-40 x 3
-50 x 3
-60 x 2
-70 x 1
-75 x 1 -First opener
-79 x 1
-85 x 1
-90 x miss back, miss front, miss front, miss front, 1
-92.3 x miss

Clean and Jerk:

Cleans feeling really heavy squatting up, probably because I maxed the front squat Wednesday. The jerks felt good though.

-70 x 1
-90 x 1
-100 x 1
-105 x 1
-110 x 1
-115 x 1
-120 x 1
-125 x clean, clean (cleans really hard, jerks attempted and failed)

Dips:
-BW x 5
-25 lbs x 5
-50 x 8,8,8
…supersetted with…
Barbell Curl:
-70 x 10, 10, 10

Back Squat:
-135 x 3
-225 x 1
-275 x 1
-295 x 1
-315 x 1
-325 x 1
-335 x miss (PR attempt)

Notes:
-good day, went heavy, got some video. Missed my first snatch behind, ever.[/quote]

Some good lifts mate, keep refining and keep squating hard :slight_smile:

Smash it at the comp!

Koing

352

Thanks Koing! I need to learn to make more noise like you do and go heavier.

353

[quote]debraD wrote:
Thanks Koing! I need to learn to make more noise like you do and go heavier. [/quote]

What weight was on the bar?

Koing

354

[quote]Koing wrote:

[quote]cloystreng wrote:
Edit: I had more time to review the video this morning and I am showing all kinds of weakness in the clean and jerk. The knees are coming together on the pull, my dip and drive before the jerk is slow and almost halting. Overall not great clean and jerks. The snatches felt great though, really light off the floor and all the way up to the top.

Friday - Snatch Max, Clean and Jerk Max, Squat Max

Last day going really heavy before the competition next week, wanted to try for some PRs. Tried. Got my maxes, no PRs though. The only video of the squat is the miss. I have been working hard to stay upright and go slow like Koing said, and it REALLY doesn’t show here because I failed the lift. Had I taken video of 325 you would have been proud.

The snatch was the fifth attempt at 90, and the only one I chased.

Snatch:
-40 x 3
-50 x 3
-60 x 2
-70 x 1
-75 x 1 -First opener
-79 x 1
-85 x 1
-90 x miss back, miss front, miss front, miss front, 1
-92.3 x miss

Clean and Jerk:

Cleans feeling really heavy squatting up, probably because I maxed the front squat Wednesday. The jerks felt good though.

-70 x 1
-90 x 1
-100 x 1
-105 x 1
-110 x 1
-115 x 1
-120 x 1
-125 x clean, clean (cleans really hard, jerks attempted and failed)

Dips:
-BW x 5
-25 lbs x 5
-50 x 8,8,8
…supersetted with…
Barbell Curl:
-70 x 10, 10, 10

Back Squat:
-135 x 3
-225 x 1
-275 x 1
-295 x 1
-315 x 1
-325 x 1
-335 x miss (PR attempt)

Notes:
-good day, went heavy, got some video. Missed my first snatch behind, ever.[/quote]

Some good lifts mate, keep refining and keep squating hard :slight_smile:

Smash it at the comp!

Koing
[/quote]

Thanks! I’m gonna hit my openers tomorrow and then rest for the comp Saturday morning. I will be sure to post some videos of that.

355

[quote]Koing wrote:

[quote]debraD wrote:
Thanks Koing! I need to learn to make more noise like you do and go heavier. [/quote]

What weight was on the bar?

Koing[/quote]

Oops I forgot to say. That was 175 lbs. My previous max front squat was 160 I think.

356

[quote]debraD wrote:

[quote]Koing wrote:

[quote]debraD wrote:
Thanks Koing! I need to learn to make more noise like you do and go heavier. [/quote]

What weight was on the bar?

Koing[/quote]

Oops I forgot to say. That was 175 lbs. My previous max front squat was 160 I think.[/quote]

Solid stuff. Your stronger then most of the people in the clown gyms around the World!

Koing

357

4/7/11

Jerk - heavy - 275 lbs; 90% x 1 x 2 - 245 lbs… I fucking suck at jerks.

Clean pulls - 85% x 3 x 3 - 250 lbs

Front squat - 75% x 3 x 5 - 250 lbs

4 sets: 1 min rest, using 95 lb Barbell;
10 Power clean
10 Push press
10 Bent Row

358

Thursday - Preparing for Capital City Open: Snatches and Clean and Jerks

Snatch:
-40 x 2
-50 x 2
-60 x 1
-70 x 1
-75 x 1 -this is my opener

Clean and Jerk:
-70 x 1
-80 x 1
-90 x 1
-100 x 1
-105 x 1 -this is my opener

359

[quote]cloystreng wrote:
Thursday - Preparing for Capital City Open: Snatches and Clean and Jerks

Snatch:
-40 x 2
-50 x 2
-60 x 1
-70 x 1
-75 x 1 -this is my opener

Clean and Jerk:
-70 x 1
-80 x 1
-90 x 1
-100 x 1
-105 x 1 -this is my opener
[/quote]

Good stuff mate! Smash it!

Koing

360

Back squat pr 200lbs :smiley: