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

Training Powerlifting
381

[quote]lordstorm88 wrote:
11/4/11

been gone for 2 weeks for a stupid reason but to make it short… i was sleeping during training hours. yep for 2 weeks. i suck

things felt heavy today as is to be expected. got an 85 snatch which i liked

big problem is that despite doing pretty little to no lifting for over a month now my knee is still as shit as ever. I really don’t know what to do, its not getting any better. In a week ill be training at another club for a couple weeks. I’ll ask that coach’s opinion on it too. If he also says the usual… ice, rest, stretch, foam roll I might try going to a doctor. I do think its tendonitis but it should have gotten better by now but its not. I don’t know… ill figure it out. Worst case ill just be doing snatching, powercleaning and pressing for a while. sucks that I can’t do squats cause i’d really like to now.[/quote]

I’ve played tennis for like 16 years. Senior year of high school I had tendonitis in my left shoulder from serving. By the end of the season it was reallyyy bad. I could barely take a stroke before it started bothering me, and I had to stop practicing on a number of occasions because of the pain. Luckily I never had to forfeit a match. Anyway, after the season I didn’t play for like a month. I iced it everyday and took an ibuprofen everyday. It went away, but as soon as I started playing again it came right back. After that I started lifting weights, which didn’t bother my shoulder for some reason, and eventually, I got a lot stronger and the pain went away altogether, even when I played tennis. I guess my point is, squatting might aggravate your knee, but maybe try to find some other leg exercises that involve knee flexion that don’t bother your knee. Get strong at those exercises, and when you come back to squatting your knee might just be generally stronger such that squats won’t aggravate it anymore.

This is just a guess based on my experiences, but I’m nobody special so take what I say with a grain of salt. Also, do still ice it, and maybe consider an anti inflammatory.

Alec

382

4/11/11

Snatch:
65 x 2
115 x 2, 2
135 x 2
145 x 1
155 x 1
165 x 0, 1, 1, 1, 0
I think this might have been the first time I ever successfully snatched 165 three times in a row.

Clean and Jerk:
155 x 2
165 x 1, 1, 1
Man did this feel awkward. Good news is this is the first time in months my wrist didn’t hurt when trying some light cleans. Going to try gradually moving into some heavier weight later this week.

KB Swings:
50 x 10 sets of 10, short rest between sets

Also tried some of those halting dead lifts using a snatch grip and they made me realize just how weak my upper back is. To those of you experienced lifters out there: what sort of drills do you use to work on maintaining posture through the lift? I’ll definitely be including halting deadlifts in future workouts, but is there anything else you would recommend adding?

383

FIRST: COMPETITION VIDEO!

Monday - Starting Smolov Jr: Back Squat, Snatch, Clean and Jerk

Want to get my back squat up, so I’m giving the Smolov Jr. a try. Never done a program like this before, its a lot more volume than I am used to but whatever, time to try it. 4 days squatting per week, so every session. Since I don’t plan to get rid of the classic lifts from my training, toning them down maybe (though I have eliminated deadlifting in the short term, its recommended strongly), I will be conservative and only add 15 lbs the first week and then 5 more the second week. From what I understand, I am supposed to add 10-20 the first week to my 70% and so on, and then 15-25 the next week. I assume the second week adds 15-25 to the original values, not the new ones. Otherwise thats a huge jump.

On Saturday at the meet I was able to talk with a real coach and he gave me some things to work on in the snatch. Mainly fixing the first pull from the starting position, which helped the second pull, and making sure to finish the second pull. I was too nervous at the time to do it at the meet (powered my lifts up, oh well), but I did it in training today and DAMN is it awesome. Felt so much more stable. I have a video, but the set directly after was way better. So stable in the catch, no forward movement. Felt awesome. Even after back squats.

Back Squat: (6x6x70%)
-135 lbs x 5
-185 x 5
-235 x 6, 6, 6, 6, 6, 6

Snatch:
-40 kg x 4
-50 x 3
-60 x 2
-70 x 2
-75 x 2, 2, 2 (kept it light, really hot, and this was feeling good with the input from the coach) 83% of max

Clean and Jerk:
-70 x 2
-85 x 2
-100 x 2
-105 x 2, 1miss1 (missed the jerk, did another attempt and nailed it. It was soo hot I was dying.)

Bagged bench press, arms tired and something weird in the elbow, right arm, outside was going on. Its just bench, who cares.

Wt Situp:
-50 lbs x 10, 10, 10

Ankle Rehab

Single Leg RDL:
-85 lbs x 8 each side (I was feeling my groin hurt a bit the past couple days, and this exercise really helped to rehab it earlier.)

Notes:
-it was REALLY hot in the gym from the start
-6x6 is a lot of volume. Not looking forward to this lol. Wasn’t heavy, yet but it will be later.
-Snatches felt awesome. Clean and jerks, eh, not terrible. Nothing special.

384

4/11/11

2-pos clean - heavy - 265 lbs; 90% x 2 more sets - 235 lbs

Power snatch - 65% x 3 x 5 - 160 lbs

Mid-hang muscle snatch - 3 x 5 (light) - 105 lbs

3 sets, no rest, w/ 24kg KB:
10 KB swings
10 KB swing high-pulls
5 KB snatch/arm
5 KB clean & press/arm

385

thanks for the advice ape288. that sounds like a good idea. problem is I can’t think of any I can do with a barbell. leg extensions might be ok but we don’t have any machines. Icing it does seem to help but like you whenever i get back to it it seems as shit as ever. I’ll just be patient.

nice job cloystreng! Looks like you had a lot more in you, you practically powered everything(or could have the cleans, look how high you catch them!)

386

can you get access to some resistance bands lordstorm? there is a guy at my gym who attaches them to stuff to do his leg work.

387

[quote]lordstorm88 wrote:
nice job cloystreng! Looks like you had a lot more in you, you practically powered everything(or could have the cleans, look how high you catch them!)[/quote]

Thanks! I could have done more in a perfect world but I was pretty nervous. You are right though, none of the lifts I chose are so heavy that I can’t power them up. I can’t power 120 or 125 cleans though (but I didn’t choose that weight so it doesn’t much matter).

388

I assume those are the things i see half the lifters wear on their knees. If so I’ve been thinking about it and I’ll try to find some tomorrow. I’ve no idea where you would look for them but ill try a drug store and maybe a supplement/bodybuilding stuff store. Everything so far I’ve found in either one of those two stores.

thats alright. Did the weight feel lighter than in your workouts? I get rather nervous as well but I also have adrenaline going for me or something like that and while I’m nervous the weights do feel lighter at the comps I’ve been.

389

[quote]lordstorm88 wrote:

I assume those are the things i see half the lifters wear on their knees. If so I’ve been thinking about it and I’ll try to find some tomorrow. I’ve no idea where you would look for them but ill try a drug store and maybe a supplement/bodybuilding stuff store. Everything so far I’ve found in either one of those two stores.

thats alright. Did the weight feel lighter than in your workouts? I get rather nervous as well but I also have adrenaline going for me or something like that and while I’m nervous the weights do feel lighter at the comps I’ve been.[/quote]

Actually it felt heavy off the floor.

390

4/12/11

Snatch:
65 x 2
115 x 2
135 x 2
145 x 2
155 x 1
165 x 1
170 x 0

Squat:
225 x 2
255 x 2
275 x 1
285 x 1

Front Squat:
225 x 1, 1, 1
235 x 1
245 x 1

Barbell Row:
225 x 6, 5, 5

391

4/12/11

Body Weight: 147 pounds

Dead Lift:
295x5, 5
305x2

Barbell Rows:
135x8, 7

392

4/12/11

Well, my 1 hour nap turned into 4 hours, so I just got back from lifting… and a damn good session it was.

Snatch Pull - 105% x 3 x 3 - 255 lbs

Back Squat - 83% x 3 x 5 - 315 lbs, ez-peazy

Push Press - 5 x 5 - 135 lbs***

SLDL - 48% (of b. sqt) x 5 x 3 - 185 lbs

Weighted sit-ups - 3 x 10 - +35 lbs

*** So, the push presses felt light as shit, but 135 felt heavy last week, now I know why… basically I changed my elbow position. Instead of keeping them down, I kept them up, like this (see video). I felt much more stable in the rack position with my elbows like this, and my dip was also much better (I could go straight down much easier, and kept the weight on my heels).

Vid (look at 3:35):

393

lordstorm,

you should try some sled pushes to take stress off your knee. i used to use them at the end of my heavy squat days and it made my knee feeling a whole lot better. my knee would always be sore/stiff the day after squatting heavy and sometimes even later on the same day as squatting. one time i drove a sled to get some conditioning work after my squat session and the next day my knee felt awesome. for a while i was always running the sled after my squats…esp when i was squatting heavier. just thought i would try and share something that worked for me.

ps sorry for the lack of an introduction guys…im new to posting on here but ive been following some of the forums for a bit. i recently started competing in olympic lifting and am currently training for my second comp. been training consistently to compete since november or december of 09 i cant remember, but ive used variations of the lifts since football in college. im looking forward to reading and learning more from you guys and contributing more now too.

394

[quote]PB Andy wrote:
4/12/11

Well, my 1 hour nap turned into 4 hours, so I just got back from lifting… and a damn good session it was.

Snatch Pull - 105% x 3 x 3 - 255 lbs

Back Squat - 83% x 3 x 5 - 315 lbs, ez-peazy

Push Press - 5 x 5 - 135 lbs***

SLDL - 48% (of b. sqt) x 5 x 3 - 185 lbs

Weighted sit-ups - 3 x 10 - +35 lbs

*** So, the push presses felt light as shit, but 135 felt heavy last week, now I know why… basically I changed my elbow position. Instead of keeping them down, I kept them up, like this (see video). I felt much more stable in the rack position with my elbows like this, and my dip was also much better (I could go straight down much easier, and kept the weight on my heels).

Vid (look at 3:35):

[/quote]

damn man good work

395

thanks for the tip tdmikey

we actually do have a sled. i might try it out.

396

maybe that is them, or maybe they are a bit more of a ‘specialty item’ than that. can’t find any vids of leg extensions / leg curls but sure it would be easy enough to figure out.

397

wednesday 13/4/11

snatch up to 95 couple of tries… after 70 i didn’t stand up in the squat just made sure i caught it and then dropped it. got up to 90 which im pretty pleased with as it felt rather easy.

c&j up to 95. i had to do a more “powerlifting” squatting up with the cleans keeping the knees behind the toes. it was alright…

some more messing around with other stuff nothing too noteworthy

i tried out the sled. did 4x100m sprints with 10kgs on it. Idk how to feel about it. my left knee tendonitis felt bad, my right knee felt kind of better but then when it got cold it started feeling worse.

This is frustrating but i should just accept that from now on im gonna be injured all the time. Whenever i feel good i’ll throw a party and go heavy for 20 singles in each lift! \o/

398

Wednesday - Smolov Jr. Day 2: Back Squat, Hang Snatch, Hang Clean, Jerks

I can’t figure out how to post an image, but this is my back after 7x5 squats and behind the neck jerks today.

1600×1064 95.8 KB

Second day of Smolov Jr. 7x5 squats tired me out, but I was able to finish all the reps no issue. Just lots of volume that I am not yet accustomed to. I am not looking forward to next week though, lol. I plan to try and split up my squatting from the rest of the workout, squatting earlier then getting into the gym in the late afternoon (5:30 pm) to do the r
est, so I am more fresh and so I am not out so long in the afternoon.

Back Squat: 7x5x75% (251 lbs)
-135 x 5
-185 x 4
-251 x 5, 5, 5, 5, 5, 5, 5

Hang Snatch (straps):
-40 x 2
-50 x 2
-60 x 2
-70 kg x 2, 2, 2 ~78% max snatch

Hang Clean:
-70 x 2
-90 x 2
-100 kg x 2, 2, 2 ~78% max clean

Jerk (behind the neck):
-60 x 3
-90 x 3, 3 ~75% max jerk
-95 x 2 ~80% max jerk

Notes:
-squats getting really tiring, I have never done 35 reps before in sets across. But I feel like I will get stronger doing this.
-I have been doing a slight pause at the bottom for maybe a quarter of a second to build strength from the hole.
-Huge line across my back from lots of squats then jerks from behind neck.

399

4/13/11 - Wednesday

Warm up
Snatch: 40x3, 50x2, 60x2, 65x2, 70x1, 75x1, 80x0x0x1, 85x1
C+J: 40x2, 60x2, 80x2, 90x1, 97x1, 102x1, 90x2/1 (2 cleans, 1 jerk), 90x2/1, 90x1, 95x1, 100x1, 105x1, 110x1

Power snatch: 40x2, 50x2, 60x2, 65x2, 70x2, 75x0x1x1
Power clean: 65x2, 75x2, 85x2, 90x2, 95x1, 100x0x1, 90x2

400

Wednesday March 16 2011

Jerk - heavy single; 90% of that x 1 x 2 - 285/255/255… ready for a 305 jerk soon.

Clean Pull - 90% x 3 x 3 - 265 lbs

Front Squat - 78% x 3 x 5 - 260 lbs

5 sets; no rest:
5 chins
10 push ball (12 lb. med ball)