front squat up to 125kg today. this one almost made me pass out but i made it! Knees felt pretty good today before training.
overhead press. Bunch of them at 67.5. tried 70… not today. soon.
[quote]PB Andy wrote:
Koing… you seem to be bringing the hips in a bit late, no?[/quote]
Late in on the squats? Or the lifts?
If squats yeah, it’s a bit weird how I squat but I’m working on it.
Koing
[quote]cloystreng wrote:
Friday AM - Smolov Jr Squat Session
Smolov Jr Squat split from rest of workout. Took an hour total.
Back squat: 8x4x80%
-135x5
-185x4
-225x3
-268x4,4,4,4,4,4,4,4
Notes:
-that sucked.
Friday PM - Snatch PR, Clean and Jerk PR
It has been too long since I set a good PR in one of the quick lifts. I went out today with stiff, tired legs from Smolov this morning, but a great attitude. I was going to PR or die trying. It took over 10 missed attempts at max weight, but I left with a PR in both the Snatch and Clean and Jerk, each by 3 kg. And I got video. Nothing looked pretty. My hips came up early in the snatch for most of them. The squat was two wide. The cleans almost pinned me because of Smolov in the morning. The jerks looked atrocious, although at least they felt strong. But I got it anyway. So say what you want about my form in this session, but you can’t question my work ethic.
Snatch:
-40 x 3
-50 x 3
-60 x 2
-72 x 2
-75 x 1
-79 x 1
-84 x 1
-90 x 1 (previous max, got it in one try)
-93 kg x 0, 0, 0, 0, 0, 0, 0, 0, 1 (PR SNATCH!)
Clean and Jerk:
-70 x 1
-80 x 1
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-123 x clean and miss, clean and miss, 1 (PR!)
Skipped the dips and curls because I got 2 PRs so I deserve Chipotle![/quote]
Good going on the Snatch and the CJ PB’s, sick liftin and solid efforts!
Koing
4/20/11
Snatch:
65 x 3
115 x 2
135 x 2
155 x 1
165 x 0, 0, 1
170 x 0, 0
Clean and Jerk:
175 x 5 singles
Still not feeling quite right.
Pullups:
35 x 5, 3, 3
Squat:
225 x 3
265 x 2
275 x 1, 1, 1
Push Press:
135 x 5
155 x 3
165 x 2
175 x 2
185 x 0
KB Swings:
53 x 10, 15, 15, 10
4/20/11
Jerk - heavy single - 225x1, 255x1, 275x1, 295x1 - PR! My jerk form was awesome today, even though I caught 295 a bit forward. I am dipping less, and trying to come out of the dip faster. It’s working.
Sna Pull - 95% x 3 x 3 - 235 lbs
Front Squat - 80% x 3 x 5 - 265 lbs
3 sets; no rest:
1 minute Prowler push (high handles)
10 assisted pull-ups (average band)
[quote]Koing wrote:
[quote]cloystreng wrote:
Friday AM - Smolov Jr Squat Session
Smolov Jr Squat split from rest of workout. Took an hour total.
Back squat: 8x4x80%
-135x5
-185x4
-225x3
-268x4,4,4,4,4,4,4,4
Notes:
-that sucked.
Friday PM - Snatch PR, Clean and Jerk PR
It has been too long since I set a good PR in one of the quick lifts. I went out today with stiff, tired legs from Smolov this morning, but a great attitude. I was going to PR or die trying. It took over 10 missed attempts at max weight, but I left with a PR in both the Snatch and Clean and Jerk, each by 3 kg. And I got video. Nothing looked pretty. My hips came up early in the snatch for most of them. The squat was two wide. The cleans almost pinned me because of Smolov in the morning. The jerks looked atrocious, although at least they felt strong. But I got it anyway. So say what you want about my form in this session, but you can’t question my work ethic.
Snatch:
-40 x 3
-50 x 3
-60 x 2
-72 x 2
-75 x 1
-79 x 1
-84 x 1
-90 x 1 (previous max, got it in one try)
-93 kg x 0, 0, 0, 0, 0, 0, 0, 0, 1 (PR SNATCH!)
Clean and Jerk:
-70 x 1
-80 x 1
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-123 x clean and miss, clean and miss, 1 (PR!)
Skipped the dips and curls because I got 2 PRs so I deserve Chipotle![/quote]
Good going on the Snatch and the CJ PB’s, sick liftin and solid efforts!
Koing[/quote]
Thanks! I was pretty excited, though not the next day for Smolov Jr again.
I’ve been getting really burnt out from it this week. Lots of volume. I haven’t missed any reps and I don’t plan to. But I’m in week 2 and can’t wait for week 3 to be over. I was feeling pretty shitty this afternoon, just did some hang snatches at 75%. The clean felt really bad off the floor so I called it a day and took a nap.
I’m excited to see my squat go up at the end, but I don’t like training this way. Plus with all the other shit I have to deal iwth right now at my schools gym (just got the good olympic bar with knurling for snatches back to the gym with platforms, only to find that some of the bumper plates were moved for god knows what reason. I hate those directors. They exist to fuck with me).
Also, I got a job here at Maryland for the summer so I will be around the area. During the week I plan to probably lift at a friends gym about 10 minutes away but I’m thinking of taking G1artguy up on the offer to train at his gym in Rockville.
hey cloy, make sure you are eating more and sleeping at least 8 hours a day.
also take steroids.
[quote]PB Andy wrote:
hey cloy, make sure you are eating more and sleeping at least 8 hours a day.[/quote]
I’ve been eating just as much as usual if not more, but I could eat more :). Nothing bad about that.
Sleeps good though, I’ve been taking like a nap a day. Its great, especially with all the morning sessions cutting in on my sleep time.
The reason I was so beat today was really me being pissed off at the gym directors for locking some of the Oly lifting equipment in a closet. I contacted them about it and I’m sure we can get it out again, just for today I was pissed. And no 10 kg bumpers to work with, just 15, 20, 25. Plus 7x5x266 squats this morning.
[quote]PB Andy wrote:
also take steroids.[/quote]
Hahahahaha. Thanks for the tip. I would, just I got this important drug test for my Target internship this summer, and I haven’t decided whether or not they are testing for drugs like pot and crack and heroin or performance enhancers. Gotta be careful lol.
If only morals and consequences could be so easily shifted. I wouldn’t even need Smolov Jr, I’d be squatting 200 kg just with 3x5.
[quote]PB Andy wrote:
4/20/11
Jerk - heavy single - 225x1, 255x1, 275x1, 295x1 - PR! My jerk form was awesome today, even though I caught 295 a bit forward. I am dipping less, and trying to come out of the dip faster. It’s working.
Sna Pull - 95% x 3 x 3 - 235 lbs
Front Squat - 80% x 3 x 5 - 265 lbs
3 sets; no rest:
1 minute Prowler push (high handles)
10 assisted pull-ups (average band)[/quote]
Nice going on the 295lbs C&J 
Koing
[quote]cloystreng wrote:
[quote]Koing wrote:
[quote]cloystreng wrote:
Friday AM - Smolov Jr Squat Session
Smolov Jr Squat split from rest of workout. Took an hour total.
Back squat: 8x4x80%
-135x5
-185x4
-225x3
-268x4,4,4,4,4,4,4,4
Notes:
-that sucked.
Friday PM - Snatch PR, Clean and Jerk PR
It has been too long since I set a good PR in one of the quick lifts. I went out today with stiff, tired legs from Smolov this morning, but a great attitude. I was going to PR or die trying. It took over 10 missed attempts at max weight, but I left with a PR in both the Snatch and Clean and Jerk, each by 3 kg. And I got video. Nothing looked pretty. My hips came up early in the snatch for most of them. The squat was two wide. The cleans almost pinned me because of Smolov in the morning. The jerks looked atrocious, although at least they felt strong. But I got it anyway. So say what you want about my form in this session, but you can’t question my work ethic.
Snatch:
-40 x 3
-50 x 3
-60 x 2
-72 x 2
-75 x 1
-79 x 1
-84 x 1
-90 x 1 (previous max, got it in one try)
-93 kg x 0, 0, 0, 0, 0, 0, 0, 0, 1 (PR SNATCH!)
Clean and Jerk:
-70 x 1
-80 x 1
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-123 x clean and miss, clean and miss, 1 (PR!)
Skipped the dips and curls because I got 2 PRs so I deserve Chipotle![/quote]
Good going on the Snatch and the CJ PB’s, sick liftin and solid efforts!
Koing[/quote]
Thanks! I was pretty excited, though not the next day for Smolov Jr again.
I’ve been getting really burnt out from it this week. Lots of volume. I haven’t missed any reps and I don’t plan to. But I’m in week 2 and can’t wait for week 3 to be over. I was feeling pretty shitty this afternoon, just did some hang snatches at 75%. The clean felt really bad off the floor so I called it a day and took a nap.
I’m excited to see my squat go up at the end, but I don’t like training this way. Plus with all the other shit I have to deal iwth right now at my schools gym (just got the good olympic bar with knurling for snatches back to the gym with platforms, only to find that some of the bumper plates were moved for god knows what reason. I hate those directors. They exist to fuck with me).
Also, I got a job here at Maryland for the summer so I will be around the area. During the week I plan to probably lift at a friends gym about 10 minutes away but I’m thinking of taking G1artguy up on the offer to train at his gym in Rockville.[/quote]
Why not just FS to max when you do squat and then do 2drop down sets?
Koing
28th Session
Rested 144hrs : Mon till Tuesday LOL
19/04/2011
Dynamic warm ups
Front Squats
air squats
bar x 6
bar x 4
70 x 3
110 x 2
140 x 1
155 x 1
165 x 0 : miss load and put 175 on it lol, felt heavy but went for it and failed lol
110 x 1
140 x 1
155 x 1
165 x 0 : 0 miss load again, had 175kg and 10kg extra on one side, just put it back on the rack again!
165 x 1
175 x 1 +3kg pb booyah!
180 x 0 not quite, I’ll go 178 next time
5mins rest
Snatch
bar work
50 x 3
70 x 1
90 x 0 ; lazy, bashed it forwards
100 x 1
110 x 0 : lazy, bashed it forwards
120 x 1 ; sweet
125 x 0 ; not bad, a bit in front
125 x 1 : +3kg PB, smoked it! booyah! Squat up felt a bit heavy, but I wasn’t going to let it go! I’ve missed this about 12x in the past 18months?!
5mins rest
C&J
bar work
70 x 2 Jerks
90 x 1
110 x 1 ; fast
130 x 1 ; fast
140 x 0 ; jerk recovery messed up, solid speed on the jerk
150 x 0 ; rubbish Clean, didn’t really finish, body leaning forwards on the recieve
150 x 1 ; +2kg pb! booyah! DONE IT! FINALLY BUSTED IT! I’ve missed it about 20x int he past 18months?!
153 x 0 : Jerk was close,
160 x 0 : racked the Clean, not enough squat strength to get up after FS first.
GHR
x7
x7
x6
Wide Grip Pull ups
x17 booyah!
175/125/150 : 275 total @ 92kg morning weight, very happy, 4 PB’s!
Next session will be with Abadjiev
Koing
congrats on the PBs!!!
Nice PBs koing. It was about time they happened!
How do you guys keep finding abadjiev to train with him?? am i missing something? im jealous lol
[quote]lordstorm88 wrote:
Nice PBs koing. It was about time they happened!
How do you guys keep finding abadjiev to train with him?? am i missing something? im jealous lol[/quote]
He’s at the Eleiko Academy in San Franciso.
I’ll be out there with GqArtGuy 
booyah!
Koing
cool. I was in california couple summers ago. I should have went there! not that it would make a big difference for my training to get one training session with him but still! one of, if not the best coach ever
lol I’m going to california for 2 weeks after this semester but I don’t think I will find enough time to train there nice lifts, Koing!
[quote]Koing wrote:
Why not just FS to max when you do squat and then do 2drop down sets?
Koing[/quote]
Well I’m trying out the Smolov Jr program because I have never done somethign like it, but honestly what you are saying seems a LOT more fun. Smolov Jr is only 3 weeks so basically until finals week. I plan to max out my lifts finals week and try to hit some PRs.
What about back squat?
Also, what would you say would be a good idea for percentages to drop to, and rep counts for the 2 drop sets?
[quote]Koing wrote:
[quote]lordstorm88 wrote:
Nice PBs koing. It was about time they happened!
How do you guys keep finding abadjiev to train with him?? am i missing something? im jealous lol[/quote]
He’s at the Eleiko Academy in San Franciso.
I’ll be out there with GqArtGuy booyah!
Koing[/quote]
Awesome! I hope you get lots of video!