10/6/11
Tired…
Front Squat
60x5
100x5
105x5
110x5
115x3
120x3
122x3
Low row
28x10
35x10
42x10
49x10
56x10
63x10
70x10
Home…sofa…xbox…takeaway…stephen fry’s autobiography…sleep
[quote]cloystreng wrote:
Yesterday I worked up to 3x5 back squats with 136 kg.
Today, snatches and clean and jerks. Got a PR at 125 clean and jerk. Tried for 130 a few times.
Some good sh!t man!
Just focus on getting under the bar faster on the Sn. Some good extension. Just be more solid under the bar.
Cleans are okay, can be sharper but your looking better each time. Jerks DUUUUUUUUUDE HOW LONG DO YOU WAIT BEFORE YOU JERK?! Your just battering yourself by holding the bar for that long! Take a few breaths then go for it. The longer you wait the more energy your wasting.
The first 130 was sooooooo close mate!
Koing
shit I don’t even wait anymore with the jerks. I do like ARAMNAU. Clean that sucker, then just fucking jerk it. No thinking allowed!
Thursday
Sn
80x1,1
85x1,1
90x1,1
95x 6 singles
SNpBl
100x3
110x3x3
Snatch balance
50x3
60x3
70x2
BS
100x3
110x3
120x3
I want to add in a fourth movement (instead of always main lift,pull,squat) so all of the guys at my gym have been working on SB, i figured i would give it a shot. Well when you try something and you suck at it that might be what you need to work on.
Solid training week. Back squatted 405 lbs (184kg) on Tues. PR. Jerked 135kg from the rack on Wed. Another PR. Easily deadlifted 505 lbs (229kg) yesterday. A third PR.
Today I did:
Press(160 lbs)- 3,3,3,3,3,3
Chinup(BW+85 lbs)- 3,3,3,3,3,3
C+J- 40kgx3, 65x3, 90x1, 102x1, 110x1, 115x1, 120x1, 110x1x1x1
6/11/11 - Saturday
Snatch: 40kgx3, 50x2, 60x2, 70x2, 80x2, 90x1/2, 93x0x0x1
C+J: 40x3, 65x2, 90x1, 102x1, 110x1, 120x0x1, 125x1 (PR), 127x clean, missed jerk (clean PR), 127x0x0x0
Disappointed I couldn’t clean the 127 again. I think I’ve got more in me though, technique is still limiting my weights. Good session though.
Alec
6/11/11 - gaaah annoying day.
-
Snatch - heavy single - 100kg (wasn’t actually heavy but I needed to be quick today in the gym)
-
C&J - heavy single - 90kg… and that’s where I stopped because of my shin.
3x) Back squat - didn’t do them! shin hurt too much
4a) Blast-strap fallouts - 3x10
4b) Band good mornings - 3x15 w/ light band
- Heavy prowler stuff - Lots of sets for 15-20m, ramped the weight up. Just trying to maintain some leg strength/size, and also get some conditioning in.
sat
cj
100x1
105x1
110x1
115x1,1
120x1
123x0 (clean no jerk)
120x1,1,0,1,0
cpb
100x3
110x3
120x3
130x3x3
fs
100x2
110x2
120x2
130x2
12/6/11
Snatch
40x3
40x3
60x3
72x2
77x2
82x2
87x0 sheyt
87x0
87x0…you kidding me?
87x2
90x1
92x1
95x1
97x1
100x0
Clean and Jerk
60x2
80x2
90x2
100x2
110x miss jerk
110x miss jerk
110x miss jerk
115x have a guess…miss jerk
Jerk from behind the neck
60x2
100x2
110x1
115x1
120x1
130x1
Got annoyed with my jerks so to see if it was a technique or strength issue I did the jerks behind the neck to see if I’m moving my head to much or if my adjustments are messing me up. Seems they are. I do really well with lower weights then something goes wrong. At least I know what the issue is now.
Did well today considering my old man sandbagged me by luring me to his house under the guise of looking after my baby bro (who will be starting weightlifting soon, 2 weeks) but I ended up banging in fence posts…gash. Week off now, rest and relax time.
6/13/11 - Great day of lifting today.
-
Power snatch - heavy single - 225 PR; 90% x 1 x 2 - 205
-
BTN Jerk - heavy single - 275 x 1, 295 x 1, 320 x 1 PR [video]
-
Back squat - heavy 2 - 335 lbs (didn’t want to further aggravate my shin, plus I haven’t squatted heavy in awhile)
-
Push press - heavy 2 - 225 x 1, 0… tried it again. 225 x 1, 0. Damnit! PR anyways! [video]
5a) Back extension - 3 x 10
5b) Side bridge - 2 x 60s
6/14/11
Snatch
warmup
115 x 2
135 x 2
145 x 2
155 x 1
175 x 1
185 x 1
190 x 0, 0, 1 - 5 lb PR!
Snatch Pull
205 x 2, 2
Front Squat
225 x 3
245 x 2
275 x 0 …totally gassed from snatches / pulls
Decline Situps
45 x 3 sets of 10
Push Press
135 x 3
155 x 3, 3
KB Swings
53 x 4 sets of 10
6/14/11
Clean - heavy single - 125kg; 90% x 1 x 2 - 110kg
Clean pull - heavy 3 - 130kg
Clean pull from blocks (mid-thigh) - heavy 3 - 160kg
that’s it. had to cut it short today.
6/15/11 - Wednesday
Snatch: 40x3, 55x2, 65x2, 75x2, 85x1, 93x0x0x0x1, 97.5x0
C+J: 40x3, 65x2, 90x1, 102x1, 110x1, 120x1, 127x0x0x0
Good session. Took PR attempts on both lifts, but couldn’t hit one. I know I’m good for the 127 again, just gotta get under it faster and make the jerk. But I have started to become much more consistent with heavier weights, so that’s good. Also, have had to cut back on snatch training quite a bit because my right wrist has been bothering me 
Alec
6/15/11 - Awesome day of lifting again.
-
Power clean + power jerk - heavy single - 275 lbs [u]PR[/u]; 90% x 1 x 2 - 245 lbs
-
Front squat - heavy double - 305 lbs; 90% x 2 x 2 - 275 lbs
-
Push press - 90% of Monday x 2 x 3 - 205 lbs
4a) Back extension - 3 x 10
4b) Prowler walks (high-handles) - 3 x 40m - 50 lbs added, slow and controlled
Clean and jerk PR, 127.5. Last time I got 125. I was SOOO close to 130, but I couldn’t get the jerk to stick.
nice lift, but you need to stop waiting so long to jerk it! It will only hurt you in the long-run, and it may cause you to start thinking about the lift which is never good.
[quote]cloystreng wrote:
Clean and jerk PR, 127.5. Last time I got 125. I was SOOO close to 130, but I couldn’t get the jerk to stick.[/quote]
Nice sh!t man! Congrats on the PB!
Koing
16/6/11 - Deload week
Snatch
40x3
60x2
80x1
Clean and Jerk
60x2
90x1
110x1 - like a toy, fast as f0ck jerk
Front squat
60x5
90x2
120x1 2 sec pause in bottom
Done and dusted in and out in 45mins and that was with 15mins of hip flexor stretching.
Good lifting Cloy!
[quote]cloystreng wrote:
Clean and jerk PR, 127.5. Last time I got 125. I was SOOO close to 130, but I couldn’t get the jerk to stick.[/quote]
Nice lift - looks like 130 will go soon!
onward and upward…
nice going cloy! I didn’t know you were only 70kgs either. solid numbers!
I haven’t been doing much. More physio therapy which should be done monday or tuesday. Doing some lower back, abs and overhead work. And a lot of soft tissue work and stretching. Like hours every day. Weird thing I noticed my left hip flexors are way less flexible than my right one.
Tried to front squat 40kgs once and I didn’t feel any pain yesterday. soft tissue work on the very edge of the quadriceps(inbetween the quad and the leg bicep on the inward part of the leg-not the IT band) seems to really help it.
Here’s to hoping that in a week from now I’ll be able to start squatting again and hopefully by july I’ll be able to squat properly. This injury took far longer than it should have. At least I learnt a bunch of lessons which should help me keep injury free. I’m really hoping that from this october till 2012 october I will really put up some big numbers. Every other issue - injuries, stretching/soft tissue work for flexibility, decent technique, good food, sleep and supplements, losing extra bodyweight should be taken care of by this october.