[quote]lordstorm88 wrote:
ah man thats the worst. So frustrating when its THAT close![/quote]
Yeah but I was battered from the strongman comp so wasn’t expecting much. Just working hard on pushing the FS up kilo by kilo.
Koing
Absolute rapist of a session:
warm-up
snatch
40
50
60 2 x 2
70 x 2
75 x 2
80 x 1f2, f, f
50
65
70
75
80 x 2 failed 3rd (would have been a 5kg PR tripple)
80 x f - gone by this stage
Wrecked my wrist snatching tried to C&J then just C but after 90kg it wasn’t happening so I deadlifted briefly
dl
90 x 1
140 x 1
190 x 1
215 x 1
Pretty easy, say I’d have 225-230 right now which isn’t horrific at 76-78kg.
6/21/11
-
Mid-hang snatch - heavy double - 80kg… this actually wasn’t heavy but my form was off and I was wasting too much time. I am now better at the snatch than the mid-hang snatch, lol. can’t be a bad thing
-
Power clean - heavy single - 130kg [u]PR[/u]
-
Back squat - heavy single - 160kg (170x); 80% x 2 x 2 - 130 kg
Some bar work
I’m finding it harder to go to sleep lately, for the past few days… My heart rate just seems more amped up and I feel more on edge. I guess I’m training properly? haha…
Nice PR Andy!
I just had almost two weeks of really shitty lifting and missing so many lifts and finally tonight I snatched my max from two weeks ago (and it was really easy) but I missed when I put another 5 lbs on. I’m happy to have finally got the snatch back though, that really sucked! Tomorrow I will get my clean and jerk back…
This is 105lbs. Those damn hips are still coming up. I think that’s part of my problem. I did a bunch of singles at 100lbs and my hips were better and the lifts felt like an empty bar. I’m listening to GqArtguy’s comments about the hips but my hips aren’t 
(at least not consistently)
The cue that seems to help right now is ‘f0cking smash it!!’ 
f0cking smash it. haha I love Koing, hope to lift with him whenever I visit England which is this year sometime!
hey Debberz I have a tip for you, I think it will help. It helped me immensely. Your hips DO rise, but they rise as you extend the knees. A lot of people will (like I used to) let their hips rise before they even start extending the legs when they initiate the pull, but I don’t see you doing this, which is good. You seem to have long-ish legs like me, so your hips are going to rise a bit, and your back angle will NOT stay the same from floor to knee. Igor Shymechko, who is a tall 6’3" or 6’4", WILL keep the back angle the same from floor to knees because he literally moves the bar around his knees (i.e. he doesn’t have that classic ‘S’ pull). But it works for him.
OK too much talking, now on to my tip. Start with a lower hip position in the ‘set’ position! The set position as you probably know is that position just before you initiate the pull. I’ve found that when your get in a lower hip position before you initiate the pull, your body and back angle kind of ‘regulates’ itself to where you/the bar need to be… you can’t go wrong with this as long as you focus on EXTENDING the knees as soon as you separate from the floor.
check out this video and go to 2:00. watch Gleb Pisarevsky’s snatches. you will see what I mean. When he starts extending the knees, his back angle actually starts out at about 45 degrees. and his hips will rise as much as they need to.
Oh! I’m tempted to go downstairs and try that right now. If I didn’t just have a big steak dinner I would. Thanks Andy! I never thought I had longish legs though, being generally short
I’m probably going to Scotland and Ireland in the fall with my mom, I’d have to convince her we need to take a short trip to England too.
glad you got your mojo back debra! the weights haven’t been playing so nicely for me, either.
RSR 3x3 @ 95%
1x3
1 - fail
1 - fail (it stopped moving then wasn’t going to start again)
fail (stuck in the hole)
2x3@ 90% (thought i should do something).
i think i should be able to get this… i think…
should i do the base next time then try and do this session again.
(i don’t know that i can get the 2x2 now… dammit… it is getting too hard)
I finished up all the physio therapies. I’m not sure what to do. They told me to be back into it fully in about 1-1.5 months
today I decided to do 3 sets of 20 reps squats (10 reps front 10 back) with just the bar
alternating with 3 sets 20 reps knee extensions
the knee kept popping on the squats but there was no pain. I think i will do the same thing next time as well
also did some jerks lower back abs, stretching… I’ll just keep a log of the work done for rehab. I might do some jerks next week or something. I don’t know
6/22/11 - Wednesday
Pretended like I was doing a comp today. I should probably do a real one…soon lol.
Morning: Snatch - attempt 1: 80x1, attempt 2: 90x0, attempt 3: 90x0
C+J: attempt 1: 110x1, attempt 2: 120x0, attempt 3: 120x0
total: 190
Afternoon: Snatch - attempt 1: 80x1, attempt 2: 90x0, attempt 3: 90x1
C+J - attempt 1: 110x1, attempt 2: 120x0, attempt 3: 120x0
total: 200
Couldn’t frickin clean 120 today which pissed me off. I’m gonna tear it up on Saturday. I’ve got PR’s coming on both lifts soon.
Alec
did a bunch of shit today that isn’t worth writing about. lol.
ugh fucking insomnia… I have to start lifting earlier, I can’t fucking sleep. Plus I take caffeine before lifting so yeah, gotta let that shit run its course. Going to try to workout from 4-6pm on most days instead of 6-8pm.
[quote]PB Andy wrote:
I’m finding it harder to go to sleep lately, for the past few days… My heart rate just seems more amped up and I feel more on edge. I guess I’m training properly? haha…[/quote]
I never find it hard to sleep. I’m just too trashed after training and fall asleep so easily.
[quote]PB Andy wrote:
6/21/11
-
Mid-hang snatch - heavy double - 80kg… this actually wasn’t heavy but my form was off and I was wasting too much time. I am now better at the snatch than the mid-hang snatch, lol. can’t be a bad thing
-
Power clean - heavy single - 130kg [u]PR[/u]
-
Back squat - heavy single - 160kg (170x); 80% x 2 x 2 - 130 kg
Some bar work[/quote]
Nice PC PB! You’ll be smashing the mofos when your fully recovered. Hows your back now?
Koing
[quote]debraD wrote:
Nice PR Andy!
I just had almost two weeks of really shitty lifting and missing so many lifts and finally tonight I snatched my max from two weeks ago (and it was really easy) but I missed when I put another 5 lbs on. I’m happy to have finally got the snatch back though, that really sucked! Tomorrow I will get my clean and jerk back…
This is 105lbs. Those damn hips are still coming up. I think that’s part of my problem. I did a bunch of singles at 100lbs and my hips were better and the lifts felt like an empty bar. I’m listening to GqArtguy’s comments about the hips but my hips aren’t (at least not consistently)
The cue that seems to help right now is ‘f0cking smash it!!’ :D[/quote]
Looks good. Hips to be fair come up like mine but yeah I’m working on it myself but whatever, just roll with it. Don’t sweat the small stuff, it’s not 100% perfect but people sweat over the small issues too much imo.
So when is your comp?
Koing
[quote]PB Andy wrote:
f0cking smash it. haha I love Koing, hope to lift with him whenever I visit England which is this year sometime!
[/quote]
When are you rocking over? Let me know man and we can smash it up in the gym and stuff.
I have a spare room so you can save on accomodation if you want.
Koing
[quote]alexus wrote:
glad you got your mojo back debra! the weights haven’t been playing so nicely for me, either.
RSR 3x3 @ 95%
1x3
1 - fail
1 - fail (it stopped moving then wasn’t going to start again)
fail (stuck in the hole)
2x3@ 90% (thought i should do something).
i think i should be able to get this… i think…
should i do the base next time then try and do this session again.
(i don’t know that i can get the 2x2 now… dammit… it is getting too hard)
:-([/quote]
On the RSR if you fail don’t do the drop down stuff. It messes with the recovery for the next session.
Rest up and have a go at the 3x3 again. Don’t skip on to do the 2x2 yet. You have a recovery session inbetween that anyway.
Koing
22/06/2011
FS
bar x 6
60 x 5
100 x 1
120 x 1
140 x 1
155 x 1
165 x 1
170 x 1 : 95.5% happy, high sticking point, stayed strong, pushed through
160 x 3 : new 3RM
160 x 2
So finally about 12 weeks of FS my form is starting to not resemble a squirrel FS
Wide Grip Pull ups
10
10
7
4
3
34reps x 95kg evening weight = 3230kg pulled up
I’m feeling suprisingly good this morning. No aches, no pains, nothing. I’ll see how I feel tomorrow since it’s barely been 11hrs since I last trained!
Koing
21/6/11
Session 1
Front squat
60x5
90x3
110x1
120x1
130x1
120x2
120x2
Session 2
Snatch
40x3
60x2
80x2
90x2
95x0
95x0
95x2
100x1
105x1 1kg PB
107x0 damn close though
Clean and jerk
60x2
90x1
90x1
110x1
120x0 jerk
120x0 jerk, no energy left for these
Jerk Behind neck
110x1
110x1
120x0
120x0
Was too tired at the end of the session to get the jerks out…home and sleep.
22/6/11
Jerk
40x5
70x5
90x2
90x2
110x1/0
110x2
120x1
120x0
120x0
120x1
120x0
120x1
120x1
120x1 Got into my grove, better dips; less head movement.
Power Snatch
40x3
60x2
70x2
80x2
85x1
90x0
90x0 pushed down
Power clean and jerk
70x2
90x2
100x2
105x1
110x1
115x pushed down on clean
Nice to be back training heavy. Chuffed with tuesdays snatch. Right knee is giving me a little jip, maybe some tendonitis on its way. Does anyone on here use Rehbands, if so do you find they help?
I work in a gym so get the opportunity to squat every day (or most days at least anyway) would this be worth doing? Would be interested to hear Koing/GqArtGuys views on this.
[quote]Ed Ache wrote:
21/6/11
Session 1
Front squat
60x5
90x3
110x1
120x1
130x1
120x2
120x2
Session 2
Snatch
40x3
60x2
80x2
90x2
95x0
95x0
95x2
100x1
105x1 1kg PB
107x0 damn close though
Clean and jerk
60x2
90x1
90x1
110x1
120x0 jerk
120x0 jerk, no energy left for these
Jerk Behind neck
110x1
110x1
120x0
120x0
Was too tired at the end of the session to get the jerks out…home and sleep.
22/6/11
Jerk
40x5
70x5
90x2
90x2
110x1/0
110x2
120x1
120x0
120x0
120x1
120x0
120x1
120x1
120x1 Got into my grove, better dips; less head movement.
Power Snatch
40x3
60x2
70x2
80x2
85x1
90x0
90x0 pushed down
Power clean and jerk
70x2
90x2
100x2
105x1
110x1
115x pushed down on clean
Nice to be back training heavy. Chuffed with tuesdays snatch. Right knee is giving me a little jip, maybe some tendonitis on its way. Does anyone on here use Rehbands, if so do you find they help?
I work in a gym so get the opportunity to squat every day (or most days at least anyway) would this be worth doing? Would be interested to hear Koing/GqArtGuys views on this.[/quote]
Good going on the PB’s mate!
I would recommend you squat daily and build up to twice daily. Don’t do too many reps. Just singles. Hit a daily max everyday or as often as you can.
Koing