I’ll post my training session next Monday, which is when I will max out. 
I’m a novice.
Another update: saw the chiro, he said he doesn’t think it is anything with the disc, but probably a severe strain to the lower back muscles and/or ligaments surrounding the site of pain on the spine. He did some ART, low back manipulation, and electro-stim + ice.
i guess that is good news?
i need to be a bit careful with my back, too. know i have 30% loss in anterior height at L/T junction from old fracture… most of the time i don’t have any problems with it, though (especially since moving to more vertical torso for oly lifting).
with respect to back work…
i used to think it was good to alternate back and abs…
but then i read some stuff on how your lower back will always fatigue first since there always will be a lot less muscle mass in the region.
my lower back gets worked on pretty much everything i do…
so i’ve thought it might be better to actually stop training it directly…
stupid?
meh, I think back extensions are kind of useless. Reverse hypers are great though, I might buy one for my own personal use because of my injury. Not so much for stronger back muscles, but for that spinal decompression.
yeah. i should probably also say that my spinal erectors like to do most of the work, too, and i need to consciously try and use my legs and abs more on movements.
i mean i’ve heard if your abs activate properly then they get trained for free, too. but i know i do need to train them specifically.
i haven’t tried reverse hypers. better than hanging from a pullup bar for decompression do ya reckon?
better, yeah, because the weight of the Reverse Hyper can actively pull the legs downward. Hanging from a bar is still good though. Also, a good option is to put a box in front of a pull-up bar, add weight to a dip belt and put it on, put your hands (using straps) around the pull-up bar, and let your feet rest on the box (so your body looks like you are sitting). The dip belt will pull downward and decompress your spine.
that sounds good.
5/28/11 - Saturday
snatch: worked up to 90kg with no misses. took a couple shots at 95. lost 1st one behind me, 2nd one just sucked. did a double at 75, and 2 doubles at 85
C+J: worked up to 107kg, then hit 115, then hit 122 which is a PR. Took a shot at 125 but just high pulled it and pussed out. hit 100 for 2 cleans/1 jerk, hit 107 for 2 cleans/1 jerk, and then finished with 2 singles at 110.
Not a bad day.
27/5/11
Session one
Back Squat
70x3
110x3
122x5
122x5
122x5
122x5
122x5
122x5
Session two
High Pull of Clean
60x2
100x3
110x3
112x3
115x3
117x3
117x3
Low row
35x10
42x12
49x10
56x12
Easy enough workouts, the squats killed me though
29/5/11
Session one
Snatch from about the knee
40x3
40x3
50x3
60x3
70x0
70x1/0/1
70x3
75x3
80x1/0
80x3
Cleans (supposed to be clean and jerk but we cant drop weights in the new venue…)
60x2
80x2
100x1
110x1/0
110x2
120x1/0
Session two
Back Squat
60x3
80x3
110x3
127x5
127x5
127x5
127x5
127x5
Had to cut session one short, really feel I could have got a double at 120 but I didnt want to break the floor. All in all trainings going good, cant remember the last time my legs felt normal. Volume wil be dropping soon.
Snatch Deadlifts: Finding the Perfect Start Position to Fix Back Angle
Testing out an idea that a friend gave me to push the knees out at the beginning of the snatch, to get them out of the way so my butt doesn’t go up. I only did a couple of snatches, but I worked up to some heavy snatch deadlifts, and the back angle stayed almost constant! Knees out, feet pointed out more, not too much but a bit, and the hips stayed down on the pull!
Snatch Deadlifts and Snatches at 40 kg
Snatch deadlifts at 70 kg
Snatch deadlifts at 110 kg
Snatch deadlifts at 90 kg
Tuesday - Snatches, Clean and Jerks
First time back in almost a week, feeling kind of out of it, plus it was really hot, but I wanted to lift. My wrist was feeling a lot better but catching snatches heavier than about 75-80 kg was tough. I figured I could go heavier with the clean and jerks, but the strength just wasn’t there. I probably rushed it, but I have to pack. I have the entire summer to go heavy, a couple light days won’t kill me.
Hang Snatch:
-40 x 3
-50 x 3
-60 x 2
-70 x 2
Snatch:
-79 x 1, m (wrist buckled, stopped there to prevent harm)
Clean and Jerk:
-70 x 1
-80 x 1
-90 x 1
-100 x 1
-104 x clean, no jerk (good split, bar was in front)
Cut the workout here because I had to eat, take the car to the dealer, take the lawn mower to Sears, get a Fastlane for my car, and get packing for the trip to MD tomorrow.
31/05/11
Hello everyone from Bosnia … My PB is 122-153 kg in -94 kg category…
Snatch 70/2x2, 80/1, 90/1, 100/1, 110/1, 115/1, 100/1x2, 110/1
Clean & Jerk 70/2x2, 90/1, 110/1, 120/1, 130/140/1 145/1
Snatch Pull 115/2x4
Front Squat 152/3x1
[quote]WLbosnia wrote:
Awesome! Welcome!
hell yeah, Bosnia! I know you guys got some crazy good coaches! Or maybe you don’t… not sure haha.
5/31/11 - Did Lats and Biceps, basically CT’s workout more or less. I am going to be really fucking sore tomorrow, I could feel my lats and bi’s fucking exploding. I got a great pump, some of it was probably due to I3G. – Also, while it felt great to be back in the gym, this workout was a bit boring compared to my normal Oly stuff, I must admit. 
Reps varied on each set. Each set was close to failure. Also, not listing the weight, 'cause I don’t care.
A. Thib lat pulldown (ab straps) - 5 x 7-10
B1. Medium grip pull-ups - 3 x 6
B2. Straight-arm pulldown - 3 x 8-10 (this is where my lats explode)
C. Straight-bar cable curls (using top and bottom partials at the end) - 3 x 7-9
D. Hammer curls (with iso hold) - 3 x 8-12
E. Front planks - 3 x 45 sec (+25 lbs added on the last two sets)
Lots of bird dogs between these sets. Trying to rehab my back and get into it slowly. Don’t know what I’ll do in the gym tomorrow…
WLbosnia welcome!
Andy, how’s your back? SOunds like it’s not as bad as you originally though (yay!)
I entered a competition but I’m kind of dreading it now lol I went to the gym to workout instead of my basement to try and get over being so self-conscious but I stand out like a sore thumb there. But there were a bunch of super tall guys all coming up to me asking me to show them that thing I was doing when I was doing snatches and cleans There is a bad need for coaching. I think they were all basketball players and they were all trying to do cleans after that very terribly and I felt responsible.
Being all self conscious I couldn’t seem to get under any snatches over 40kg or cleans over 60kg.
Havent posted in while but just as an update, Killed at my last comp. Won the junior overall with 98/120
Current prs 102/125
Tu
sn
40x2
50x2
60x2
70x2
75x2
80x2
85x2
85x2
85x2
85x2
BS
up too
130x3
[quote]debraD wrote:
WLbosnia welcome!
Andy, how’s your back? SOunds like it’s not as bad as you originally though (yay!)
I entered a competition but I’m kind of dreading it now lol I went to the gym to workout instead of my basement to try and get over being so self-conscious but I stand out like a sore thumb there. But there were a bunch of super tall guys all coming up to me asking me to show them that thing I was doing when I was doing snatches and cleans There is a bad need for coaching. I think they were all basketball players and they were all trying to do cleans after that very terribly and I felt responsible.
Being all self conscious I couldn’t seem to get under any snatches over 40kg or cleans over 60kg.[/quote]
lol @ “I felt responsible”. funny. can’t be worse than whatever the hell they were doing.
regarding the competition… you are going to be nervous, no doubt about it, and your technique might suck because of it. it’s really no big deal. at the end of it, you’ll realize how much fun the whole thing was. all I can say is, do the lifts like you always do, and enjoy the experience.
and my back, yeah, I am actually quite surprised at how fast it is healing and how much better it feels. The day I injured it, it was bad enough where I considered going to the ER, but then it slowly got better throughout the night to where I could sleep without waking up. I was convinced it was a disc issue because of how bad the pain felt. But then I did some reading, and apparently low back strains (to a muscle and/or ligament) can feel quite severe at the onset, but then feel better later. It is actually a common cause for trips to the ER.
They were pretty bad.
I hope I can enjoy it. I’m generally cool under pressure when I feel like I know what I’m doing but I don’t feel like I know what I’m doing!
Glad to hear about your back. I don’t know if this has anything to do with your pain, but I’ve found since accumulating some muscle that strains and knots hurt 10x more than they used to. My hamstrings or calves lock up sometimes and I’m screaming in pain. This never used to happen. I’ve never strained my back though (knocking on wood)
I haven’t posted a video here in a bit but I wanted to see if I’m getting anywhere trying to keep my hips down. I’ve been going back and forth between keeping my hips down, staying on my heels and hitting my pubic bone so I’m pretty sure it’s still not right. The video has some bar work to show my positioning and then it has a 100lb snatch (105lbs is my current max).
I also think I should be able to lift more weight because when I get under my max it actually feels kind of easy but I’m stuck at 105lbs but I’m not sure what’s holding me up specifically unless it’s just my head preventing me from getting under when it feels heavier off the floor.
Any comments would be great!
Edit: Also, on that last lift, it felt a little bit soft on the catch as if my arms bent a little but I can’t see that in the video. Is this something to watch out for?
Thanks for the welcome …
My English not so good, so forgive me the mistakes …
I have competed 10 years at the club that is best in Bosnia …
We have good coaches, but the problem in our sport is money …
Nobody in the world does not want to invest money in our sport, especially in Bosnia …
Due to injuries I have had during many years of training, I could not lift the weight in the competition that I have successfully built on training, and it was 130-175 kg …
My PB back squat was 250 kg.
Front squat 190 kg.
