Push Press (behind the neck):
-115 x 6
-135 x 5
-155 x 5, 5, 5 (next time 165)
Back Squat:
-135 x 4
-2255 x 3
-275 x 1
-315 x 1
-355 x 1 (ugly)
-320 (90% of 355) x 2,2,2 (second and third sets were ugly, less weight next time)
Chins:
-BW x 4
-25 x 5
-35 x 5, 5, 5
-BW x 5 (more rest next time before this set)
Situps:
-60 x 10,10,10 (stick with this next time)
-ankle and groin stretches
5/16/11, easier day today
Jerk - 90% of last week’s 4RM x 2 x 4 - 205 lbs
Push Press - 90% of last week’s 5RM x 4 x 3 - 160 lbs
Back squat - 90% of last week’s 5RM x 4 x 5 - 280 lbs
Bent row - 90% of last week’s 5RM x 4 x 3 - 185 lbs
[quote]Ed Ache wrote:
Northen Seniors 14/5/11
Got there, felt pretty good. Weighed in at 91.7 0.1 lighter than last time. Going to be a jockey soon, I’m that light!
I was in the last group 94’s 105’s, 105+'s.
Picked up the bar and it felt nice and light. Warm ups were:
40x2
60x2
60x1
70x1
80x1
90x1 Slllliiiccckkkkkk
95xmiss
95xmiss, but very close
Got onto the paltform
Then Clean and jerks
60x1
80x1
90x1
100x1
112x1 jerk was pant
Platform
Bommed. Was properly p1ssed off, I knew there was a possibility of this happening with the way my jerks have been recently, and I said to my coach last tuesday ‘if I cant jerk 120 I don’t deserve a total’.
Things to come away with. I Snatched 4kg more than I cleaned in October, and I got a platform PB (first of many). Three things I will be working on are 1. Jerks, 2. Strength, 3. Speed under the bar.
I’m the second to last lifter. I feel Wounded.
[/quote]
Congrats on the snatch PB. Don’t get too down about bombing out, I don’t think there’s too many lifters out there that haven’t bombed out ever. You’ve just gotta use it as a learning experience and motivation to come back stronger in the future. The measure of a man is not in how he deals with success, but in how he deals with failure. /end unsolicited motivational rant
[quote]ape288 wrote:
some lifts from this week. last snatch was a pr.
Love that sh!t mate!
The lines just a tad off, but it looks not bad at all. Again like GqArtGuy, you need to be faster under it. I would stop PS mate, it’s not going to help YOU get faster under the bar. When your pull is weak (yours is not) you may try to PS for a bit, but you don’t need that.
Congrats on the PB, your edging closer to the tonne mate!!!
Koing
[quote]PB Andy wrote:
random snatch from today
Looks easy man.
Koing
16/05/2011
FS
177 +2kg PB, it’s been 3 weeks coming…
180 buried
160x2 +5kg for 2RM
162x2 +7kg for 2RM
2nd round of squats
172 + 12kg for the 2nd round of squats, previous PB was 160
f0cking w00t, FS pb for me!
Koing
[quote]Ed Ache wrote:
Northen Seniors 14/5/11
Got there, felt pretty good. Weighed in at 91.7 0.1 lighter than last time. Going to be a jockey soon, I’m that light!
I was in the last group 94’s 105’s, 105+'s.
Picked up the bar and it felt nice and light. Warm ups were:
40x2
60x2
60x1
70x1
80x1
90x1 Slllliiiccckkkkkk
95xmiss
95xmiss, but very close
Got onto the paltform
Then Clean and jerks
60x1
80x1
90x1
100x1
112x1 jerk was pant
Platform
Bommed. Was properly p1ssed off, I knew there was a possibility of this happening with the way my jerks have been recently, and I said to my coach last tuesday ‘if I cant jerk 120 I don’t deserve a total’.
Things to come away with. I Snatched 4kg more than I cleaned in October, and I got a platform PB (first of many). Three things I will be working on are 1. Jerks, 2. Strength, 3. Speed under the bar.
I’m the second to last lifter. I feel Wounded.
Congrats on the PB mate.
sucks but everyone b0mbs out. I did 3comps in a row in 2009 trying to Sn 120kg LOL literally 0/9 LOL, no C&J attempts.
If it’s not going well, just get a lift in mate, lower your first attempt, get something on the scoreboard THEN GO CRAZY.
Koing
Koing is back, fkn hell mate! Would love to train with you guys!
[quote]Koing wrote:
16/05/2011
FS
177 +2kg PB, it’s been 3 weeks coming…
180 buried
160x2 +5kg for 2RM
162x2 +7kg for 2RM
2nd round of squats
172 + 12kg for the 2nd round of squats, previous PB was 160
f0cking w00t, FS pb for me!
Koing[/quote]
Hey Koing, did you get my email the other day?
[quote]Koing wrote:
[quote]PB Andy wrote:
random snatch from today
Looks easy man.
Koing[/quote]
yeh, I think I’m ready for 120kg soon!
5/17/11 — another light-ish day
Mid-hang snatch - 90% of last week x 2 x 3 - 175 lbs
Power clean - 65% x 2 x 3 - 195 lbs
Snatch DL - 90% of last week x 4 - 250 lbs
SLDL - 90% of last week x 4 x 3 - 170 lbs
5 sets: no rest; (there was some rest :P)
5 rope pull-ups ← these suck
10 push-ups
[quote]
Congrats on the PB mate.
sucks but everyone b0mbs out. I did 3comps in a row in 2009 trying to Sn 120kg LOL literally 0/9 LOL, no C&J attempts.
If it’s not going well, just get a lift in mate, lower your first attempt, get something on the scoreboard THEN GO CRAZY.
Koing[/quote]
Cheers man, it’s more the fact that my jerks have been going downhill for no reason to the point where this has happened. Guess how my trainings going to look! Going to try and make it to one of the empire comp’s later in the year, need my 240 total before february!
Yeh I guess that it was coming sooner or later. Better a comp like this than the nationals. Cheers on the pb-110 is going down soon!
[quote]PB Andy wrote:
Koing is back, fkn hell mate! Would love to train with you guys![/quote]
Rock over to England then!
Koing
[quote]GqArtguy wrote:
[quote]Koing wrote:
16/05/2011
FS
177 +2kg PB, it’s been 3 weeks coming…
180 buried
160x2 +5kg for 2RM
162x2 +7kg for 2RM
2nd round of squats
172 + 12kg for the 2nd round of squats, previous PB was 160
f0cking w00t, FS pb for me!
Koing[/quote]
Hey Koing, did you get my email the other day?[/quote]
Yeah, just been really busy at work and hence the not so frequent posting by me on here over the past few days pervious 
Koing
[quote]PB Andy wrote:
[quote]Koing wrote:
[quote]PB Andy wrote:
random snatch from today
Looks easy man.
Koing[/quote]
yeh, I think I’m ready for 120kg soon![/quote]
WHY NOT DO IT NEXT WEEK? Just smash it out!
Koing
[quote]Koing wrote:
[quote]PB Andy wrote:
[quote]Koing wrote:
[quote]PB Andy wrote:
random snatch from today
Looks easy man.
Koing[/quote]
yeh, I think I’m ready for 120kg soon![/quote]
WHY NOT DO IT NEXT WEEK? Just smash it out!
Koing[/quote]
yessir!
5/18/11 - light day
Overhead squat - 85% of last week x 2 x 3 - 210 lbs
Push Press - 85% of last week x 4 x 3 - 150 lbs
Back Squat - 85% of last week x 4 x 3 - 275 lbs
Bent row - 85% of last week x 4 x 3 - 175 lbs
18/05/2011
FS
bar
60x4
100x2
120x1
140x1
155x1
165x1 not pretty
170x1 better
173x1 nice
CJ
bar
bar
60x2
60x2
100x1
120x1
140x1 : best 140, didn’t feel immense, but it looked good on video, felt soft, haven’t lifted in 7 sessions due to my wrist
Done
Koing
@Koing hope the wrist heals quickly!
Thursday - Snatch, Clean, RDL, Chins
Working out in the home gym today, unfortunately had to be inside because of rain, so no jerks today. I let the snatches go early because of the ceiling space, but I had control of them. Hurt my back on the second 115 clean (managed to lose the video of that too), so the rest of the workout was a bit lighter, especially the RDLs. Hope that heals up quick.
Snatch:
-40 x 2
-50 x 2
-60 x 1, 1
-70 x miss (slow), 1
-80 x 1,1,1,1,1 (86%, I need to get some 2.5 lb plates)
Clean: (no head room for jerks)
-70 x 1
-90 x 1
-102 x 1
-110 x 1
-115 x 1,1,1,?,1 (?, let it go because it hurt but I could have gotten it up, just didn’t seem like a good idea)
RDL:
-70 x 5
-90 x 5,5,5 (light because of that messed up clean, it hurt more off the floor than the exercise, though it was tougher than I expected. Used to the concentric only with the deadlift)
Chins:
-BW x 5
-35 lbs x 5,5,5
-BW x 8
Notes:
-1:15 time for workout, not bad
-area of injury - right lower back.
Thanks man. I get pretty excited when I hit a PR haha.
[quote]Koing wrote:
Love that sh!t mate!
The lines just a tad off, but it looks not bad at all. Again like GqArtGuy, you need to be faster under it. I would stop PS mate, it’s not going to help YOU get faster under the bar. When your pull is weak (yours is not) you may try to PS for a bit, but you don’t need that.
Congrats on the PB, your edging closer to the tonne mate!!!
Koing[/quote]
I’ve started using a hook grip to help with my grip issues. I had never done a hook grip before ever, but I’m starting to adjust to the awkward feeling of it. The biggest issue now is that I broke my right thumb a couple years ago and it never really healed properly, so it’s not really happy about all this pressure I’m now putting on it. Hopefully it adjusts soon.
Also been running Smolov Jr. since Sunday. I’ve never done a squat program written by someone other than myself before lol. I’m hoping this little mini cycle pushes me over the 400 hundred lb barrier. The first 3 workouts have been pretty easy. Tomorrow is 10x3 at 152kg. Wish me luck.
Alec