-[][][]---OL Log 4---[][][]-

cloystreng · March 2, 2011, 2:49am

[quote]lordstorm88 wrote:
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[/quote]

Nice PRs!

Koing · March 2, 2011, 11:03am

[quote]lordstorm88 wrote:

[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.[/quote]

Sorry I farked it. 1280 is the vertical resolution, 720 is the horizontal resolution. Tv/ film is measured in the horizontal resolution.

Yeah don’t do what I did and gimp out for 24months of training. Just WASTED 24months of training trying to keep my bw down. Did not get any stronger, or if I did it was useless as the cut broke me

I hear where your coming from mate. Just see how it works out for you.

Koing

Koing · March 2, 2011, 11:15am

[quote]lordstorm88 wrote:
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[/quote]

Congrats on the PB’s!

Snatch looks very good mate, really good, sharp, strong, solid positions.

I’m suprised you can’t Clean more then 110 with how you Snatch 95 imo. The pull looks strong enough but your receive you just don’t quite catch it right or it’s not 100% comfortable. Hard to say. What do you feel about it?

Yeah a bigger front squat will help receie the bar better and just more focus and attention to it.

Again Snatch looks sweet! The 100 was high enough to go for man. See how high you pull that sucker?!

Koing

PB_Andy · March 2, 2011, 12:04pm

lol @ you flipping out at 2:03

i’m sorry but that was funny

lordstorm88 · March 2, 2011, 1:39pm

Thanks to both!

I think so too! Some minor problems but nothing major really. The 100 I would have tried more if I actually went under it and it was just a bit forward or went backwards or I didn’t hold it like the 95 first attempt. But because I did just a pull I didn’t want to spend all my energy trying to maybe get 100, wanted to save some for C&J and 5kgs in the snatch which was also unexpected, I’m happy with that. However if I keep this up I’m sure of a 100kgs snatch next maxing out(3 weeks from now again probably, maybe 4 cause I’ll miss a few too many sessions)

I don’t do the pull correctly in the clean. With the snatch what helped immensely was raising my chest earlier than I did before which kept the bar closer to the body but it doesn’t really get “stuck” on the thigh, it keeps going up to the hip crease and its all fine

Clean on the other hand, most of the time I rise on to my toes too fast which makes the bar “hit” the thigh and get stuck there. Also my legs are almost extended at that position and I actually don’t fully extend them for some reason. I also end up pulling more with arms rather than legs… and also keeping the arms straight too long instead of bending them fast. In fewer words, I don’t end up in the correct explosive position to … explode properly and its all fucked up.

As for catching it, I don’t know, the 115 I wasn’t fast enough and jumped backwards, the 110 it just crushed me again and again thats why I got pissed off. Need more core strength I guess and more focus. In other words, crunches, back exercizes, front squats and… you know… actual cleans

Also weighed myself today at 108.5 kgs. I guess I lose a kilo every day nowadays. Leg injury is hurting a bit, I guess thats to be expected, but nothing too major(didn’t sleep too well). Lower back is a bit sore.

Here are pics of the start of “power or explosive” positions in the snatch and clean and the finish to show you what I mean.

Here is the snatch explosive position or actually it would have been a few miliseconds earlier when heels would have still been on the platform but camera doesn’t take 100 frames per second or I’m not that good yet! You can also see the right arm bend, can’t tell about left arm.

Here is the snatch finish

Here is where the clean hits the thigh and loses speed. Note that heels are already rising off the floor = losing pulling power

Here is the explosive position. This is when heels should START rising off the platform, but they are SHIT, which makes the bar be forward and makes the pull lose power.

And here is the finish position. Note the arms are still straight. Bar is flying forwards and if you look at all 3 of them the knee is barely extending at all = almost no quad strength used for the pull.

lordstorm88 · March 2, 2011, 7:30pm

[quote]PB Andy wrote:
lol @ you flipping out at 2:03

i’m sorry but that was funny :P[/quote]

No worries mate. Thats why i left it there after editing. Although I liked the 95 miss better. First thing I realized when I watched it was… 1) wow 30 fps makes things look weird 2) KHAAAAAAAAAAAAAAAAAAAAAAAAAN!

wednesday 2/3/11

power snatch + snatch jerk + snatch balance
2+2+2,2+2+2x65
3+1+1x70
2+1+1x75

power clean
3,3x80
2,2x85
2,1x90

clean pulls
4,4x115
3,3x120

I just can’t find/get into the correct position in them… oh well. patience.

front squats
4,4x100
1,2x107.5

yeah… tired… or something idk. Maybe I just suck at front squats :(. average day today. Tomorrow is heavy day, the snatches look brutal on the new program, if I’m consistenly missing up to 2 reps max I’m sure of a 100kgs snatch next maxing out.

PB_Andy · March 3, 2011, 1:09am

i’ve been training, just haven’t felt like posting here…

randy vid

i’m trying to work on extending my knees to mid-thigh, like Szymon Kolecki, since i am of the same height.

cloystreng · March 3, 2011, 2:04am

Wednesday - Snatch, Hang Clean, Push Press, Front Squat

Snatch:
-40 x 4
-55 x 2
-70 x 1, 1
-80 x 1
-85 x miss, miss, miss, miss *weak pull

Hang Clean (hips):
-70 x 3
-80 x 3
-90 x 2
-100 x 5 sets x 3

Push Press:
-70 x 3
-75 x 5 sets x 3

Front Squat: (less weight next time)
135 x 4
-185 x 4
-225 x 4
-270 x 3, 3, 2 (failed 3rd rep)

Back Extensions:
-25 x 10, 10, 10

Barbell Curl:
-50 x 8, 8

Notes:
-snatches just weren’t happening at 85
-tried out a new warmup progression for snatches to save time, I think it went pretty well
-next time lighter front squat weight
-hack hypers gave the weirdest pump, never felt that before. A pump, I mean.

debraD · March 4, 2011, 1:46am

[quote]Koing wrote:

[quote]changeordie wrote:
Ive never done clean pulls or snatch pulls before.
How much more weight than your clean and snatch weight do you do for pulls?
If i do 3 reps max with 70kg for cleans, how much weight more should for 3 reps of clean pulls etc.
10 to 20kg more?[/quote]

These are the quoted figures:

Clean Pulls: 105% of best C&J
Snatch Pulls: 110% of best Snatch

But it depends on how strong you are and whats your background like. If you’ve done general weight training/ deadlifts/ squats before you started OLifting you’ll be stronger then your technique found. Remember you want to be moving the bar fast from mid thigh to the finish of the pull, strong off the floor and keeping your positions solid. If your positions aren’t solid this won’t help you lift better.

Koing[/quote]

My snatch pulls are almost double my snatch. I think I might have to make sure my form is decent. I just tried them last night.

How much hip extension should you see on the pulls? Should it be the same as the full lift?

NewWorldMan · March 4, 2011, 3:29am

[quote]debraD wrote:

My snatch pulls are almost double my snatch. I think I might have to make sure my form is decent. I just tried them last night.

How much hip extension should you see on the pulls? Should it be the same as the full lift?
[/quote]

Most likely, you have strength excess in relation to your technique in the classic lifts. This is not uncommon for novices - I still suffer from the technique lag 11 months into learning the lifts.

While I understand that pulls (correctly used) can strengthen the ‘first pull’, without good coaching/supervision it will be easy for the move to not have great carryover to the classic lifts. IMHO, you would be better served with more practice on the classic lifts and learning to get under the bar.

Regarding pulls I will quote from Dr. Michael Hartman’s blog regarding exercise selection and carryover:

Pulls â?? Not a huge fan of pulls (snatch pull and clean pull), but I believe they serve a purpose. During periods of planned overreaching they allow you to cheaply add some volume to your program, and when training in a fatigued state allow you to pull hard without worrying about the technicalities of completing the lifts. They are, however, at the end of the list for good reason. There are 100s of lifters who can perform a fast, complete clean pull with 200kg, but currently there are only a handful of lifters in the US who can actually clean that weight. They serve a purpose, but they typically have very little carryover to the competition lifts.

debraD · March 4, 2011, 4:29am

Thanks NewWorldMan. I’ve been getting frustrated with the snatch and trying some things to keep at it with a break in frustration =| Back to snatches tonight though! You are full of helpful knowledge. I must post my questions more!

Damm though to feel like you have the strength but can’t execute! Grrrr.

PB_Andy · March 4, 2011, 4:29am

3/3/11

C&J - work up to 80%x1, 85%x1, 70%x1, 75%x1, 80%x1, 85%x1 - 110kg, 115, 95, 105, 110, 115 (started to do some paused stuff)

Snatch - work up to 85%x1 - 95kg, paused… easy

that’s it.

debraD · March 4, 2011, 5:52am

I hope this is starting to look better! I’m struggling with hip extension. I think these were a little slow because I did a gazillion sets.

PB_Andy · March 4, 2011, 7:25am

[quote]debraD wrote:

I hope this is starting to look better! I’m struggling with hip extension. I think these were a little slow because I did a gazillion sets. [/quote]
what you are doing is getting the bar to your hips by just extending your knees, and also bending your arms. then you are hip extending… this is wrong, you sacrifice a lot of power and the bar will swing forward. once the bar is around above knee/mid-thigh area via knee extension, that is when you want to bring that hip extension into play. Think of your arms as hooks (straight hooks, not bent hooks :P), and how the bar gets from point A (above knee/mid-thigh) to point B (hip crease), is by hip extension.

lordstorm88 · March 4, 2011, 9:02am

looks better than last time. Do the first pull a LOT slower. Try to raise the chest after the barbell passes the knees. You seem to be doing something like a deadlift till the barbell reaches the knees and then pull the barbell to the hip crease with your arms and THEN raise your chest. Arms should be a lot more loose

alexus · March 4, 2011, 11:42am

I’m seeing progress

NewWorldMan · March 4, 2011, 12:22pm

I agree w/lordstorm88 about the speed of the first pull.
Maybe you could try ‘pauses’ at the knee (see PB Andy’s video above your post). Try to start with your chest higher and your hips a little lower. If you pause the video at the knees you will see that your back is just about horizontal to the floor and you actually ‘row’ the bar a little (notice the bent arm)to get it into the hips.

That being said, the second pull looks quick and you are getting under the bar better. Nice flexibility into the full overhead squat!

As alexus said, “I’m seeing progress.”

Koing · March 4, 2011, 1:09pm

15th

02/03/2011

Dynamic war ups

C&J
bar work
40 x 1 + 1 extra Jerk
60 x 1 + 1 extra jerk
80 x 1 + 1 extra Jerk
100 x 1

110 x 1
115 x 0 : wtf @ sh!t jerk?!
115 x 1 : got it, but the Jerk wasn’t perfect
110 x 1 : much better
112 x 1 : okay
112 x 1 : better
120 x 1 : good
130 x 1 : good
140 x 0 : failed Jerk, but fairly close
140 x 0 : failed Jerk, not close, 2nd attempt at 140 Clean felt much heavier

Back Squats
110 x 2
130 x 2
150 x 1

170 x 2
170 x 2
170 x 2

Bench Press
50 x 46reps + 2 + 2 lol should be able to do 50 @ 50

Bicep curls
bar x 30reps

Military Press
bar x 30reps

GHR
x6
x6
x6

Decline sit ups
12
12
12

lordstorm88 · March 4, 2011, 1:15pm

[quote]Bench Press
50 x 46reps + 2 + 2 lol should be able to do 50 @ 50 [/quote]

lol… feel the pump baby???

Koing · March 4, 2011, 1:51pm