whats HB+BKN FL and all that stuff?
thursday 24/2/11
another amazing session of technique low weight snatches followed by some snatch pulls. Who knows, next time I might do a clean or two too! My thumb is ripped apart pretty nicely, my knees are tight as… idk. Foam rolling didn’t help much; I need a tank to run over my thighs. Leg injury is feeling eh and hurts a bit etc etc. I don’t know if I’m wussying out or doing the smart thing but ill take a few days off and eat more/sleep better
I would have, but I wanted to leave on a good note. I haven’t had a great cleaning session since injuring myself in December, and I wanted to leave more for next time without missing. Probably, I could have done 125, but I didn’t do it. Next time.
HB= high block position or power position
BKN= Below the knees
Fl= Full lift performed from the floor
[quote]cloystreng wrote:
@Koing:
I would have, but I wanted to leave on a good note. I haven’t had a great cleaning session since injuring myself in December, and I wanted to leave more for next time without missing. Probably, I could have done 125, but I didn’t do it. Next time.[/quote]
Never leave more for next time. Balls to the wall in the same session. You need to push the boundaries of where you are imo. But your coming off an injury so you got to be a bit more careful.
How did you injure yourself?
Koing
[quote]lordstorm88 wrote:
true dat!
I don’t know if I’m sick, I generally feel pretty good, just kind of light headed or small headaches and stuff like that lately. I think its more likely the weight loss, its been so rapid lately and I try to eat a lot lol. I need to eat even more I think. My metabolism is going off the scales. I’ll try eating more this week and see if I feel better. I’ve probably lost like 15 kgs the past 5 months I think it needs a break for a couple weeks or something.[/quote]
You’ll find out if you were ill or not in a few days time!
Koing
[quote]Koing wrote:
[quote]cloystreng wrote:
@Koing:
I would have, but I wanted to leave on a good note. I haven’t had a great cleaning session since injuring myself in December, and I wanted to leave more for next time without missing. Probably, I could have done 125, but I didn’t do it. Next time.[/quote]
Never leave more for next time. Balls to the wall in the same session. You need to push the boundaries of where you are imo. But your coming off an injury so you got to be a bit more careful.
How did you injure yourself?
Koing[/quote]
I agree, just the fact that my last injury was from a missed clean (ankle injury) just gets me nervous. I realize that it is a pussy out (which is why I label my log as so), but I can’t seem to make myself try for it, it just ends up weak. Once I clean 125, I think I will be sufficiently far from the weight that injured me (115) that I won’t be paranoid anymore.
Essentially its paranoia but I figure since I am still recovering from the injury anyway I can let it slide this time. Still pushing maxes in all my other lifts.
[quote]cloystreng wrote:
[quote]Koing wrote:
[quote]cloystreng wrote:
@Koing:
I would have, but I wanted to leave on a good note. I haven’t had a great cleaning session since injuring myself in December, and I wanted to leave more for next time without missing. Probably, I could have done 125, but I didn’t do it. Next time.[/quote]
Never leave more for next time. Balls to the wall in the same session. You need to push the boundaries of where you are imo. But your coming off an injury so you got to be a bit more careful.
How did you injure yourself?
Koing[/quote]
I agree, just the fact that my last injury was from a missed clean (ankle injury) just gets me nervous. I realize that it is a pussy out (which is why I label my log as so), but I can’t seem to make myself try for it, it just ends up weak. Once I clean 125, I think I will be sufficiently far from the weight that injured me (115) that I won’t be paranoid anymore.
Essentially its paranoia but I figure since I am still recovering from the injury anyway I can let it slide this time. Still pushing maxes in all my other lifts.[/quote]
Yes the mental aspect of lifting mate. Got to be head strong to make it happen and not just the body.
Koing
[quote]I agree, just the fact that my last injury was from a missed clean (ankle injury) just gets me nervous. I realize that it is a pussy out (which is why I label my log as so), but I can’t seem to make myself try for it, it just ends up weak. Once I clean 125, I think I will be sufficiently far from the weight that injured me (115) that I won’t be paranoid anymore.
Essentially its paranoia but I figure since I am still recovering from the injury anyway I can let it slide this time. Still pushing maxes in all my other lifts. [/quote]
I generally lift if I’m not hurting when it comes to injuries. If its bothering me, it depends how much, but I won’t push too hard. As for when the bar scrapes my shins and hits my pelvis I guess I wuss out too.
friday 25/2/11
Well I said I might not be going but I lied. I felt pretty good 1 hour before the workout so I said wtf I’m going and I’ll just see what happens.
power snatch
3,3,3x60
2,3,2x65
I realized one of the things that was wrong with my snatches. Keeping the bar close. When I do hang snatches its kept close as I can control it a lot easier, which made the power position a lot better, mainly because my knees were more bent and the heels weren’t coming off the floor too soon, which allowed for all back, hips, quads, shoulders/arms to all be used during the whole explosion part and they all ended up fully extending at the end at the same time. When I lifted from the floor my knees were less bent, which made me pull more with hips/back and only at the very end did the quads help a bit but by then it was too late, not enough speed on the bar. Now that I tried to change it the bar never hit my pelvis(except one time I tightened arms and it got raised up a bit) and the pull felt more powerful and I generally felt more confident with not missing.
edit: I just looked at the videos I took and I’m moving the bar up prematurely with my right arm on pretty much all the attempts. I can’t tell from the POV if I’m doing it with my left one, but I’ll be extra careful about the right one more from now on.
cleans
2x90
3x95
3x100!!(went for it, made it, no video unfortunately as camera died at the last set of the snatches :(. I wasn’t supposed to do this but I felt pretty good with the cleans and I wanted to try it so that tuesday I won’t be wussying out with 110 and I’ll be aiming for a 115 clean)
2x95
back squats
4,4,4x110
3,4,3x120
felt much easier than wednesday.
Didn’t do anything else cause I forgot to say that yesterday I tried to do overhead pressing and my right upper back was hurting as I was raising just 40 kgs. So today coach “foam rolled” me for about 10 minutes. It was nice, I ended up sweating from the pain. It felt like it was burning. Anyway, it felt better afterwards, I’ll be “foam rolling”(saying it with “” cause you can’t really foam roll the back easily but you want the effect you get from foam rolling) again on monday morning
Tuesday I’ll be maxing out. I fully expect a 110 clean at the very least if not 115. Snatch and jerks I can’t predict since I missed so many this cycle. If technique is good then 95/110 is probably possible maybe 95/115. Next 3 week cycle should be much better.
edit2: Btw koing I think I’m not gonna get sick, I generally feel a lot better today. Weather is warmer too. I might have gotten very slightly sick or maybe it was not eating enough or just my body still hasn’t adapted to the volume.
Friday - Snatch, Hang Clean, Back Squat
Snatch:
-40 kg x 3
-50 x 2
-60 x 2
-65 x 2
-70 x 1, 1
-75 x 1
-80 x 1
-85 x 1 …Previous Max
-90 x miss, miss, miss, miss, miss, miss, 1 …PR!!! Seventh Attempt!
Hang Clean (hips):
-70 kg x 3
-80 x 2
-90 x 2
-100 x 2, 2, 2
Back Squat:
-135 x 4
-185 x 3
-225 x 3
-275 x 3
-300 x 0 …so tired
Notes:
-keep back tight on snatches from the start is magic!
-PR Snatch!
-missed 90 over and over but it was good and I kept being soooo close so I didn’t give up! Got it after like 30 minutes of max lift attempts!
Saturday - Press, Deadlift, Pullup
Press:
-95 x 5
-115 x 1
-135 x 1
-155 x 1
-170 x 0, 0
-135 x 3
-145 x 2
Deadlift: (all hook grip)
-135 x 5
-225 x 3
-315 x 3
-365 x 1
-385 x 1
-405 x 1
-425 x 1
-435 x 1…PR!!! And hook gripped!
Pullup:
-BW x 5, 5, 5 on square bar
Notes:
-deadlift PR!
-all deadlifts done hook grip
[quote]lordstorm88 wrote:
[quote]I agree, just the fact that my last injury was from a missed clean (ankle injury) just gets me nervous. I realize that it is a pussy out (which is why I label my log as so), but I can’t seem to make myself try for it, it just ends up weak. Once I clean 125, I think I will be sufficiently far from the weight that injured me (115) that I won’t be paranoid anymore.
Essentially its paranoia but I figure since I am still recovering from the injury anyway I can let it slide this time. Still pushing maxes in all my other lifts. [/quote]
I generally lift if I’m not hurting when it comes to injuries. If its bothering me, it depends how much, but I won’t push too hard. As for when the bar scrapes my shins and hits my pelvis I guess I wuss out too.
friday 25/2/11
Well I said I might not be going but I lied. I felt pretty good 1 hour before the workout so I said wtf I’m going and I’ll just see what happens.
power snatch
3,3,3x60
2,3,2x65
I realized one of the things that was wrong with my snatches. Keeping the bar close. When I do hang snatches its kept close as I can control it a lot easier, which made the power position a lot better, mainly because my knees were more bent and the heels weren’t coming off the floor too soon, which allowed for all back, hips, quads, shoulders/arms to all be used during the whole explosion part and they all ended up fully extending at the end at the same time. When I lifted from the floor my knees were less bent, which made me pull more with hips/back and only at the very end did the quads help a bit but by then it was too late, not enough speed on the bar. Now that I tried to change it the bar never hit my pelvis(except one time I tightened arms and it got raised up a bit) and the pull felt more powerful and I generally felt more confident with not missing.
edit: I just looked at the videos I took and I’m moving the bar up prematurely with my right arm on pretty much all the attempts. I can’t tell from the POV if I’m doing it with my left one, but I’ll be extra careful about the right one more from now on.
cleans
2x90
3x95
3x100!!(went for it, made it, no video unfortunately as camera died at the last set of the snatches :(. I wasn’t supposed to do this but I felt pretty good with the cleans and I wanted to try it so that tuesday I won’t be wussying out with 110 and I’ll be aiming for a 115 clean)
2x95
back squats
4,4,4x110
3,4,3x120
felt much easier than wednesday.
Didn’t do anything else cause I forgot to say that yesterday I tried to do overhead pressing and my right upper back was hurting as I was raising just 40 kgs. So today coach “foam rolled” me for about 10 minutes. It was nice, I ended up sweating from the pain. It felt like it was burning. Anyway, it felt better afterwards, I’ll be “foam rolling”(saying it with “” cause you can’t really foam roll the back easily but you want the effect you get from foam rolling) again on monday morning
Tuesday I’ll be maxing out. I fully expect a 110 clean at the very least if not 115. Snatch and jerks I can’t predict since I missed so many this cycle. If technique is good then 95/110 is probably possible maybe 95/115. Next 3 week cycle should be much better.
edit2: Btw koing I think I’m not gonna get sick, I generally feel a lot better today. Weather is warmer too. I might have gotten very slightly sick or maybe it was not eating enough or just my body still hasn’t adapted to the volume.[/quote]
Nice mate 
Let us know how the 110 and 115 go 
[quote]cloystreng wrote:
Friday - Snatch, Hang Clean, Back Squat
Snatch:
-40 kg x 3
-50 x 2
-60 x 2
-65 x 2
-70 x 1, 1
-75 x 1
-80 x 1
-85 x 1 …Previous Max
-90 x miss, miss, miss, miss, miss, miss, 1 …PR!!! Seventh Attempt!
Hang Clean (hips):
-70 kg x 3
-80 x 2
-90 x 2
-100 x 2, 2, 2
Back Squat:
-135 x 4
-185 x 3
-225 x 3
-275 x 3
-300 x 0 …so tired
Notes:
-keep back tight on snatches from the start is magic!
-PR Snatch!
-missed 90 over and over but it was good and I kept being soooo close so I didn’t give up! Got it after like 30 minutes of max lift attempts![/quote]
Very nice and congrats on the DL!
Sometimes on the Snatches just keep going if you think you can get it. If you don’t think you can get it, thats when you should move on to the next exercise imo.
Koing
13th Session
23/02/2011
Dynamic warm ups
Back Squats
bar x 6
bar x 5
60 x 5
60 x 5
80 x 3
100 x 2
120 x 2
140 x 1
160 x 3 : tough
160 x 3 : better
160 x 3 : better
160 x 3 : better
160 x 3 : better
160 x 3 : best set
Regaining my strength and feeling STRONG.
Decline sit ups
12
12
12
Koing
14th Session
26/02/2011
Dynamic warm ups
Back Squats
bar x 6
bar x 4
60 x 6
80 x 4
100 x 2
120 x 2
140 x 1
160 x 3/4 failed the 4th rep
160 x 4 : got 4 reps
160 x 4 : nice
160 x 3/4 pinned on the 4th
Wide Grip pull ups paused
12reps : nice and high and strong
Military Press
60kg x 6reps : paused
60kg x 6reps : continious
60kg x 6reps : Paused
70 x 0
70 x 2
70 x 3
Moved 14 thick rubber matts about 50m, 1 white board, 4 large pieces of wood, 2 tables between 4 of us, lower back was TOTALLY destroyed, never felt so much fatigue in my entire life, absolute killer setting up for the Sunday comp after training on Saturday.
Koing
[quote]Koing wrote:
Very nice and congrats on the DL!
Sometimes on the Snatches just keep going if you think you can get it. If you don’t think you can get it, thats when you should move on to the next exercise imo.
Koing[/quote]
Thanks! How is that 6x6 thing going? Are you going to stay with 160 on the squat and next time 6x4 then 6x5? Sounds tough.
edit: I now see the next session, I see that is what you are doing. Looks hard, I wouldn’t want to do it. Then again, with that said, maybe I should haha
I can’t wait for tomorrow for the maxing out. I feel pretty awesome/rested today. Also the “foam rolling” has really helped the back. My ripped(more like blown up-for the added effect of making it more dramatic) thumb has healed. my leg isn’t currently hurting. I’m ready to kick ass!
Bought some L-Glutamine supplement which coach says should help with recovery and my knees/quads won’t be as tight all the time with the later sessions during the week. Also got this ice pack thingy which seems a lot less trouble to use rather than actual ice in a bag.
Also weighed myself today at 109.5. Which means I’ve lost 12 kgs in 5 months which is about 0.5kgs per week with little to no attention paid to the diet and even eating some crap like chocolate and pizzas and shit but not too often… like once or twice a week. Which also means tomorrow I may be getting over bw c&j And the goal of getting under 94 by mid september might be possible. And last that bw snatch will be 100 or 105
I also got a new camera and have 6 batteries and 10gb of storage instead of 2batteries and 2gbs so tomorrow’s lift should have decent quality as it goes up to 1280p instead of only up to 320
Monday - Hang Snatch, Clean and Jerk, Bench Press, Back Squat
Snatch technique work:
2 second pause below the knee
-40 x 3
-50 x 2
-60 x 3, 2, 3
-65 x a lot, jumping forward
snatches weren’t looking good, called it a day for them
Clean and Jerk:
-60 kg x 1, 1
-70 x 2
-80 x 1
-90 x 1, 1
-100 x 1
-105 x 1
-110 x clean, clean (no jerk attempt)
-115 x clean (no jerk attempt)
-120 x clean (no jerk attempt)
-125 x 0, 0
*jerks feeling much better on the wrist, but not much power with them, so didn’t go too heavy
Bench Press:
-135 x 5
-185 x 5
-240 x 3, 3, 2 -repeat this weight, warm up more
Back Squat:
-135 x 5
-185 x 5
-225 x 3
-275 x 3
-290 x 3
-300 x 2 missed third because of leaning forward
-315 x 1 (only attempted 1, had to go)
Notes:
-snatches jumping forward with the 2 second pause, can’t decide if this is a good drill to fix, or a bad one that will mess up my form
-tired for a clean PR, missed
Yeah lordstorm, if I lift everyday or almost everyday, it helps my insulin sensitivity so much that it doesn’t matter if I have some ice cream or pizza sparingly, I still get leaner if my diet is generally decent (potatoes, rice, chicken, eggs, beef, oatmeal mainly).
2/28/11
Front sqt - heavy single - 320 lbs
Snatch - 80% x 1 x 5 - 195 lbs, form was iffy, still working on extending knees up to upper thigh
Sn pulls - work up to 100% x 2 x 2 - 245 lbs
Sn Deadlift - 100%x2, +10kg x 2, +15kg x 1 - 245/270/285
[quote]lordstorm88 wrote:
I can’t wait for tomorrow for the maxing out. I feel pretty awesome/rested today. Also the “foam rolling” has really helped the back. My ripped(more like blown up-for the added effect of making it more dramatic) thumb has healed. my leg isn’t currently hurting. I’m ready to kick ass!
Bought some L-Glutamine supplement which coach says should help with recovery and my knees/quads won’t be as tight all the time with the later sessions during the week. Also got this ice pack thingy which seems a lot less trouble to use rather than actual ice in a bag.
Also weighed myself today at 109.5. Which means I’ve lost 12 kgs in 5 months which is about 0.5kgs per week with little to no attention paid to the diet and even eating some crap like chocolate and pizzas and shit but not too often… like once or twice a week. Which also means tomorrow I may be getting over bw c&j And the goal of getting under 94 by mid september might be possible. And last that bw snatch will be 100 or 105
I also got a new camera and have 6 batteries and 10gb of storage instead of 2batteries and 2gbs so tomorrow’s lift should have decent quality as it goes up to 1280p instead of only up to 320[/quote]
Congrats on the weight loss
Your camera won’t be 1280p, thats the horizontal res, it’s the vertical resolution it’s measaured in. So it’s 1280x720p 
Yeah yeah I’m a tech wh0re…lol
How tall are you? 94 is light mate. You might want to just fill out to 105 if you can fill it out properly. You’d probably be solid at 98/99kg, so that gives you a solid 6/7kg of pure muscle to gain for 105
Koing
15th session
28/02/2011
Dynamic warm ups
bar work
40 PC + split jerk
40 C&J
60 PC + split jerk
60 C&J
80 PC + split jerk
80 C&J
100 C&J
110 C&J
120 C&J
125 x failed jerk
125 x failed jerk
110 C&J
125 x failed Jerk
110 PC + PJ
125 x failed jerk
60 PC + Jerk
80 PC + Jerk
100 PC + Jerk
115PC + Jerk
125 x failed Jerk
just feeling drained from Saturday and Sunday. No real pop. I felt fairly strong and the Cleans were okay, but the Jerks were rubbish.
I think I’m going to hammer out lots of singles at 110-115-120 to make them ultra clean. I’m seemingly being a f0cking tard with the Jerks, 80-100-110 are good. But 120-125+ it’s f0cked :(. back leg stiff, forward lean, front foot not moving far forward :(. Left hip is also giving me BS which is making the dip and drive painful and not confident 
Going to smash some anti inflammatorys and see how I get on on Wednesday.
GHR
x5
x5
x5
Bicep curls
20 x 30reps
A pretty rubbish session. I’ll see how I get on Wednesday after more rest.
Koing
[quote]Your camera won’t be 1280p, thats the horizontal res, it’s the vertical resolution it’s measaured in. So it’s 1280x720p Yeah yeah I’m a tech wh0re…lol
How tall are you? 94 is light mate. You might want to just fill out to 105 if you can fill it out properly. You’d probably be solid at 98/99kg, so that gives you a solid 6/7kg of pure muscle to gain for 105 [/quote]
well its still 1280pixels ;).
I’m 6 feet or 182-183cm. Dunno if I’ll be able to really reach 94 but as long as i’m getting stronger and leaning out why not? It’s not that I want to stay in 94 as long as possible(like you did with 85) or scared of having OMG FAT BELLY, its just that its 235kgs total to qualify for nationals in the 94kg cat and 247kg in 105. After I’ve qualified I won’t care too much about BW, just getting stronger!
Off for the maxing out now! Will upload videos pretty late or tomorrow.
tuesday 1/3/11
snatch
80, 85, 90, 95 miss, 95 +5kg PR!!
That was so fucking epic. Crappy technique all the past 3 weeks and really good one on the maxing out. Speed under the bar… I couldn’t believe it on the 95. I’ve done speed like the one on 85 or 90 but not as fast as on the 95’s. I think if I keep this up 100 should be doable next maxing out(3 weeks from now again probably)
clean and jerk
100, 105, 110clean missed jerk(so close), 110 clean miss, 115 miss 115 miss, 110 miss, 110 miss.
+5kg clean PR
well at least I did get the 110 clean like I said I would! And the 105 jerk didn’t look as bad as last time and the 110 was close.
front squats
125, 130 miss
and the video
Things that I think I need to focus on 1)snatch, just keep doing what I did, make the pull faster, mainly the 1st pull. Arms still bending, idk if its a problem or whatever. 2)clean… learn the pull, it still looks pretty shitty…jump backwards, arms not loose enough, legs not being used much in the pull…3)jerk, just keep at it lol… doing the same mistakes as always, will figure it out 4)Front squat like crazy. 125kgs front squat when I did 150 back squat 3 weeks ago(gonna max out back squats this week as well)??? Really need to improve on them which will help with cleans crushing me although strength was obviously not the only reason.
Overall, super pleased with snatches, okay with cleans and jerks. Pretty happy that I wasn’t wussying out on even the 115 cleans(well the 1st one I probably did a bit lol) and at least tried to get under the bar