[quote]PB Andy wrote:
[quote]Koing wrote:
I was around a girls house and I got her to do some push ups. She wanted to see if I could do it. I did 20 and she told me to stop…I kept going on…I hit 60! thats +5 over my PB loll! My ribs were sore for about 4 days, savage.
[/quote]
and then…? :D[/quote]
And then what? I was smashed after the 60 push ups and had to drink some water 
Koing
[quote]alexus wrote:
I read somewhere that the best stretch / mobility work for squat was to squat. I think that is right in the sense that IF you can squat properly it is indeed the best. The trouble comes when you are prevented from squatting properly. Then you gotta do what you gotta do in order to squat properly before you can use the squat as stretch / mobility for squat.
I’m hoping that my warm-up will eventually get to the point where air squats and bar work will be all the warm-up I need. At this point I need to spend quite a bit of time in order for air squats and bar work to be good enough to be profitable, though :-/ Undoing 30 years of neglect to my body + impact car crash… What do I expect? I’ve only been doing this seriously for 1 year. Maybe in 3 years I won’t need such a warm-up 
The link I posted is good for the techniques (elongation, cross friction, self fascia release). I find elongation (along the length of the muscle) good for rolling away stiffness so positions are smoother and more comfortable, cross friction (across the muscle fibre) good for breaking down more serious adhesions, and self release good for getting rid of trigger points (that send you through the roof when you put pressure on them). you gotta be a bit gentle with the latter two, though. i learned that they actually break the muscle fibres down so it takes some time for them to recover - like after heavy negatives. if you rush it the adhesions come back. if you work elongation gently while they are recovering they improve much faster.
this sport is crazy for how sometimes things just feel so good, like you can’t miss, and PB’s seem to come easy… then (for me anyway) for the longest time light weights don’t even want to play nice. feels a lot like 1 step forwards 2 steps backwards sometimes, but guess it is more reversed. makes it very addictive, though.
yeah, i’ll get there. i’ll feel a whole heap happier when i can easily outlift the guys who don’t train seriously / regularly. nothing more demoralizing than seeing guys LEARN to do something with more than my max :-([/quote]
How often are you training? Most of your sessions you should be able to hit at least 90% imo and that number will creep up to 95% and you can then hit PB’s after every 3-4 weeks at the maximum end. Push it up by 1kg at a time. A make is better then a near made.
The mobility will definitely improve a lot. It’s undoing the years of work where you didn’t do the mobility thats required for OLIfting. But come on if your a distance runner you’ll never go anywhere near parallel so thats a lot of hard work etc to undo. The car crash is a big thing. Regieski had an accident and he squts a tiny bit lopsided. What can we do? Not much as it was an accident.
What do those guys put up? You’ll get them in time 
Koing
[quote]Koing wrote:
[quote]PB Andy wrote:
[quote]Koing wrote:
I was around a girls house and I got her to do some push ups. She wanted to see if I could do it. I did 20 and she told me to stop…I kept going on…I hit 60! thats +5 over my PB loll! My ribs were sore for about 4 days, savage.
[/quote]
and then…? :D[/quote]
And then what? I was smashed after the 60 push ups and had to drink some water
Koing[/quote]
with the girl… LOL. maybe we should take this to SAMA.
[quote]PB Andy wrote:
[quote]Koing wrote:
[quote]PB Andy wrote:
[quote]Koing wrote:
I was around a girls house and I got her to do some push ups. She wanted to see if I could do it. I did 20 and she told me to stop…I kept going on…I hit 60! thats +5 over my PB loll! My ribs were sore for about 4 days, savage.
[/quote]
and then…? :D[/quote]
And then what? I was smashed after the 60 push ups and had to drink some water
Koing[/quote]
with the girl… LOL. maybe we should take this to SAMA.[/quote]
She was most impressed with my 60 push ups but she was impressed by the time I hit 20
Koing
train 6/7 times per week. still fighting the fight with trying to snatch 40kg. got 39.5kg on a few occasions, now, but 40kg just won’t go up. basically… i’ll really need to extend properly or it doesn’t go high enough and then i really need to hit the bounce with it or i get stuck in the hole (best front squat 45kg on one occasion). haven’t managed to co-ordinate well enough to do both with it yet.
technique has turned to crap again lately so need to go back to focusing on that at lighter weights. if i do that for a while then usually find myself in the place where i can try for max each session - until the weights that used to play happily stop at which point i need to go back to technique work again.
we only have 2 sets of 1kg plates so i’ve been increasing like this: 35kg, 36kg, 37kg, 37.5kg, 38.5kg, 39.5kg, 40kg.
What do those guys put up?
well… i’ve seen people trying to learn with the yellows. not terribly successfully, but muscling it around, which is only all the more demoralizing for me. it will be nice when i can snatch the blues (bodyweight).
heh.
and then once he had tired himself showing off (as was her cunning plan) he was helpless to defend himself against her advances…
I probably shouldn’t admit what I do for a warm up, or rather my lack of warm up.
Lately I just front squat 135lbsx5 for 1-3 sets and then 2-3 sets of snatches with the bar. Usually the bar is on the bottom of my squat rack and instead of removing the 45s, I squeeze myself under it and squat it up, and then do my front squats.
I’ve had the opposite experience as Koing, when there are a bunch of guys around I can’t do anything
Alexus, your snatch is coming along really well.
thanks debra
i reckon one only needs to do the warm-up one needs to do. squatting comes naturally to you. so jelly! hopefully one day it will come easier to me and i won’t have to do my present nonsense. i have tried cutting it - but then i’m stiff and my lifting suffers. so… it is what i need to do for now. but i surely don’t take any particular delight or pleasure in it.
i have trouble lifting with a bunch of guys around, too. feel self conscious and then mess things up. do my best lifting when there isn’t anybody else in the room. i just blast my music and get into the zone…
I wrote earlier what happened when I went to the gym to lift, which I did so I can get used to lifting in front of others and it didn’t go well! I did some really good squatting though–it seems to be different with squats, being relaxed doesn’t matter and I’m unwilling to fail with an audience so I squatted more than the guys around me
I got permission to drop the weights though, as long as I don’t clean & jerk over 100 kg =D ha!
I do think I need to go lift at the gym more often just to get over it.
I want to thank everyone who gave me feedback on my snatch videos! I don’t how anyone survived before youtube (I guess that’s what coaches are for…but since I can’t find one, it’s invaluable)
I’m going to have to get a singlet but I don’t know if I can find one in town. If I can’t find one, would I be able to get away with spandex shorts and a fitted t-shirt? I have rash guards for paddling but they all have collars unfortunately, but I might have an under armor t-shirt that is fairly fitted.
I measured my belt and it is 130 mm so I guess I can’t use that either 
yeah grab a 4" Valeo belt from Pendlay’s site (with the buckle, $21.99 I think).
6/5/11 - Just kind of winged today’s session, trying to get used to heavier weights.
Flat-footed snatch pull - 3 x 4 - 185 lbs
Push press - 4 x 3 - 135 lbs
Front squat - 3 x 3 - 185 lbs
Chinese DB Rows - 3 x 10
Tall Kneeling Pallof Press ISO hold - 3 x 30-45 sec
Prowler, high handles - 3 x 20m @ 140 lbs added
Damn Koing. I wanna be like you.
[quote]alexus wrote:
train 6/7 times per week. still fighting the fight with trying to snatch 40kg. got 39.5kg on a few occasions, now, but 40kg just won’t go up. basically… i’ll really need to extend properly or it doesn’t go high enough and then i really need to hit the bounce with it or i get stuck in the hole (best front squat 45kg on one occasion). haven’t managed to co-ordinate well enough to do both with it yet.
technique has turned to crap again lately so need to go back to focusing on that at lighter weights. if i do that for a while then usually find myself in the place where i can try for max each session - until the weights that used to play happily stop at which point i need to go back to technique work again.
we only have 2 sets of 1kg plates so i’ve been increasing like this: 35kg, 36kg, 37kg, 37.5kg, 38.5kg, 39.5kg, 40kg.
What do those guys put up?
well… i’ve seen people trying to learn with the yellows. not terribly successfully, but muscling it around, which is only all the more demoralizing for me. it will be nice when i can snatch the blues (bodyweight).
[/quote]
Your getting there but it’ll come. I started on just the bar 12yrs ago and built it up slowly. 35/45 at my first comp after 3 weeks training.
You have a coach right?
Don’t focus on too light a weight. You have to find a happy medium of it not being too heavy or light. But just enough.
The FS will come up. Whats your squat routine like?
Koing
[quote]debraD wrote:
I probably shouldn’t admit what I do for a warm up, or rather my lack of warm up.
Lately I just front squat 135lbsx5 for 1-3 sets and then 2-3 sets of snatches with the bar. Usually the bar is on the bottom of my squat rack and instead of removing the 45s, I squeeze myself under it and squat it up, and then do my front squats.
I’ve had the opposite experience as Koing, when there are a bunch of guys around I can’t do anything
Alexus, your snatch is coming along really well.
[/quote]
After FS I don’t really need to warm up my body much. I just do the bar about 9x then go to 50. I’ve already maxed out my FS so I’m more then warmed up.
Well maybe you need more girls about and not guys?
Koing
[quote]debraD wrote:
I wrote earlier what happened when I went to the gym to lift, which I did so I can get used to lifting in front of others and it didn’t go well! I did some really good squatting though–it seems to be different with squats, being relaxed doesn’t matter and I’m unwilling to fail with an audience so I squatted more than the guys around me
I got permission to drop the weights though, as long as I don’t clean & jerk over 100 kg =D ha!
I do think I need to go lift at the gym more often just to get over it.[/quote]
I never train alone, for me it’s the worst environment. I always train on club nights.
[quote]debraD wrote:
I want to thank everyone who gave me feedback on my snatch videos! I don’t how anyone survived before youtube (I guess that’s what coaches are for…but since I can’t find one, it’s invaluable)
I’m going to have to get a singlet but I don’t know if I can find one in town. If I can’t find one, would I be able to get away with spandex shorts and a fitted t-shirt? I have rash guards for paddling but they all have collars unfortunately, but I might have an under armor t-shirt that is fairly fitted.
I measured my belt and it is 130 mm so I guess I can’t use that either
[/quote]
They may let you wear running shorts and a vest tucked in to your shorts if you don’t have a singlet.
When is your comp again? Smash it!
BTW I feel totally f0cked from yesterdays session…
Andy, why do pulls flat footed?
Koing
Yep, anything to get you more fired up. I should get a girlfriend and bring her to the work outs every time. Now I got one more reason to find one lol
My knee pain varies. If I were to go and do a heavy ass session snatch, clean and jerk, squats etc. it would hurt more and more the more I squatted. It mostly hurts while standing up from a squat when its at 90 degrees where the knees take the most load. The pain basically increases with any knee extension, hell even if I keep it stable at 90 degrees but push(imagine doing a knee extension at the machine but putting so much weight that you can’t move it) it still hurts. Then after the session it will feel really weak(feels kind of like your body feels when you are drunk… like its light but also “empty”?) and it will hurt even if I keep it elevated and relaxed(though it will again hurt the most at 90 degrees). Generally it rarely hurts when I walk and if it does, it only hurts a little since the angle remains pretty high. Same thing with jerks. At least I’ll get a lot of jerks training.
Well anyway, I told coach to do the soft tissue thingie and told him about the knee that it might be a bit to the right and he did tell me that it can get fixed with the soft tissue work. I’m surprised that both PB andy and my coach said this but the doctor didn’t mention it at all. I also think the anti-inflammatory drugs are working, but for some reason I haven’t gotten much sleep the past couple days. I hope they aren’t the problem.
that would be awesome. They can probably mail it but its going to be a bit of trouble (especially since you usually have to wait a while at the post office to get anything done). Best would be from athens although I’m 200kms away. I can pay you back through paypal, I think my brother has some money on his account, I’ll ask him. Let me know if you and your brother are cool with that, if not that’s fine. I’m pretty sure I can still find one if I look for one.
That annoys me as well. I see people with so far worse technique and with less muscle doing more than me. I’m like wtf how do they do it? and how come I get injured and they don’t? Or maybe they do lol… I see 50 year olds doing more than me. If they can, my body sure can reach at least that. I’m pretty sure that just about anyone can reach 75% of the world records for their weight class.
thats why she told you to stop at 20!
the regulations here are a spandex for at least the legs that doesn’t cover your knees, tshirt tucked in the spandex shorts. You’ll probably have to ask at each individual meeting about the regulations since from what I can tell most are “unofficial” in the US. Here its only official meetings.
I generally am realizing more and more that you should only do technique work if you have thought of something different. If you are gonna do the same thing with light weights that you did yesterday with heavy weights there’s not much point. Every time you wanna train technique, figure out what you do wrong from your videos, find out what’s right and how to do it then find cues to think about when you go to lift. I think cues are so very important to have. My coach would tell me often to put my forward leg more forward during the jerk and I tried but it would never happen. You need a cue and you need to see if it works. while I’m at home I often go and do jerks with… no weights lol. But I think it helps.
I also believe that a lot of times you need to increase the weight to see if your technique really works. In the jerk you can throw a lot of weight up and feel like your technique is goood but when it gets too heavy and you need to get under the bar that only goes up 5 inches off your shoulders instead of 10, you need to learn to do that. If your technique doesn’t work for those weights don’t be surprised just cause it felt right and easy with even 5 kgs less.
where does your knee hurt? is it your lower quad above the kneecap? the muscle on the inside of the knee?
doctors who aren’t trained in sports medicine generally know nothing about it.
or is it more in the actual joint:
if you could figure it out what is wrong with it it would be easier to figure out what exercises to do to rectify the imbalance (assuming you don’t need surgery).
I wouldn’t say just about anyone could hit 75% of the WR…I’d say about 50% would be closer to it. And they’d have to train for a chunk of time to do it also…
We all should know muscle size/ size doesn’t equal putting up big numbers. My little bro doesn’t look hugely strong but he can FS 130 @ 63.5kg…77/100, he’s just very proficient at the OLifts after 5yrs coached training and he’s built his stength up over that time frame.
The strongest guy I met down the club was a strongman, 120kg bw, 330kg DL, 300kg+ Squat, 230kg BP, and he could still do 10 pull ups. He Sn 95kg with about 15-20 training sessions. He never broke 100kg. He was very strong to say the least!
Koing
its right on the top of the patella. I have no way to know on my own if its the quadriceps tendon or the actual patella bone or something else thats there that’s hurting. I can definitely extend the leg though, it just is painful the more weight thats on the bar and depending on the angle of the knee (90 degrees being the worst as I said before)