hope you recover quick man!
6/30/11 - lower back injury coming back because I have not been doing my damn core work. Did some side bridges in-between sets and it felt better.
-
Power clean + power jerk
60 x 3
80 x 3
100 x 2
110 x 2
120 x 1
130 x 0… I actually caught the power clean fine, but my lower back was feeling iffy and I dropped it b/c of that
115 x 1 x 2 -
Front squat
60 x 3
80 x 3
100 x 3
120 x 2
130 x 2
140 x 1 -
Push press
40 x 3
60 x 3
70 x 2
80 x 2
90 x 2 x 3 -
Side bridges
3 x 45 sec/side
notable things of yesterday and today…
learned the next informal club comp is on Sunday. oops.
snatch and clean and overhead (press or jerk). as many attempts as you like but three misses and you are out.
will definately try and get 40kg (current PB) for snatch and be very happy indeed if i can get it.
not sure about cleans…
might clean until i miss once then max my powerclean (should get PBs on both since I haven’t trained them for a while and my front squat has gone up and i should have got stronger at pulling).
probably won’t do overhead or jerk because i don’t want to upset my back / shoulders.
learned i’m doing planks all wrong (need to line up a stick along my back). so my weighted planks don’t mean shit.
pulled my right glute (no idea how)
dropped 15kg down hard on my feet
icing both
snatches up to doubles with 60
c&j up to a few with 70.
50, 60 kgs 4x5 back squat
3x60kgs 30 second holds at roughly 90 degrees.
My knee felt way better today compared to other days. I increased my protein intake by double, I’m taking 30 freaking fish oil pills per day and did some soft tissue work on a particular part of the quad. I think all of them are helping. Perhaps the 30 second holds are helping as well. In any case I feel like I’m getting better. YAAAAAAAAAAAAAAAAAAAAAAAAAAY. Okay I don’t say that cause I’m greek. soo… NAI RE GAMOTO!
Next session should be with a very good coach. His name is saltsidis pavlos and he actually competed in the olympics. He came 3rd in one european and one world championship. He was the first guy to enter the greek “dream” team although he was the least successful of them all. Still he MUST be a great coach and I think its gonna be a big opportunity to get some training sessions with him.
I’m also focusing on pulling the bar a bit back with my arms in both the snatch and the clean. Kinda like sweeping the bar in with the arms, except I mean after/during the 2nd pull and while dropping under so that I catch it on my heels and keep it close. I’m also generally focusing on being more balanced on both feet. I was thinking too much from my right leg/arm.
Overall I think its an opportunity to learn technique now that I’ll slowly get back into it. My jerks are looking better each session as well. Cleans felt good today. Not very consistent but when I catch the bar it longer feels really awkward. It used to whenever I’d try to bring the bar to the hips for the explosion.
seshwan:
warm-up
snatch
bar
50
60
70
75
80
85
87 x f
87 x 1 - pissed it, PR
82 2 x 2
c2j
bar
60 x very many
70 x very many
fs
70 2 x 2
110
130 3 x 1
110 x 3
Properly happy with the snatch, 87 was easy. Confident I’ll get 90 soon. 82.5 x 2 is a PR so 2 x 2 with 82 was also decent.
TODAY
just some high-handle (bent elbows) prowler walks for 15 or so mins. Did about 6 sets x 35m w/ 50 lbs added. THis was actually hard for me, haha.
adrenaline got me 40kg. pretty ugly, though. guess i got stronger because i couldn’t even muscle it around before. no wonder my knees have been feeling tweaky :-/
back to partials / technique. damn, thats ugly
the two things i would say are
-
you need more fluidity with your pull… don’t stop with the bar at your hips. Meet the bar at your hip but go up as soon as you feel it’s in the right position.
-
there is no bending with your elbows to guide the bar over your head as you go down. after you finish the pull, you want elbows high and out!
oh, and congrats 
the others lifters are here, in case anyone is interested in checking it out. informal club comp. for people who are interested… if you scroll down to the miss… looks like he split too deep? solid catch, but couldn’t recover. so, um, guess you do want to find a higher stabler position if possible.
yeah. i pulled my hamstring / glute the other day and it was tweaking a little so i didn’t get my hips down under it for the first pull… and yes, an awful jerk / throw at the second pull. need to work the second pull a lot. stop chucking it up.
the elbows thing… not sure i’m doing that at all… um. will get some vids soon at lighter weights to see.
the catch position was off and i corkscrewed it up rather badly. i think it was because i was trying to protect my hamstring… but maybe not. the other time i got that weight i could definately feel myself corkscrewing it up. it is a heavy squat for me (best front is 45kg).
still… i got it. heh.
[quote]Invictica wrote:
Around the end of August, shooting for 105/125. Seems very feasible.
Hit 95kg for 5 snatch singles today. Went up EZ
[/quote]
Cool man.
Do you lift to a regid routine?
[quote]Dave284 wrote:
seshwan:
warm-up
snatch
bar
50
60
70
75
80
85
87 x f
87 x 1 - pissed it, PR
82 2 x 2
c2j
bar
60 x very many
70 x very many
fs
70 2 x 2
110
130 3 x 1
110 x 3
Properly happy with the snatch, 87 was easy. Confident I’ll get 90 soon. 82.5 x 2 is a PR so 2 x 2 with 82 was also decent. [/quote]
Solid 87 mate. Why not go to 90 mate?! I’d have gone for it mate until I missed it at least twice or so.
Koing
02/07/2011
Satuday at Brunel Uni, nice facilities, if only 2 platforms, bars were good, weights were okay
Dynamic stretching
FS
bar x6
60 x 4
100 x 2
130
150
160
170x
Sn
bar work
50 x 3
70 x2
90
100
110
120x
120x
Felt sluggish today
C&J
bar work
50 x2
70
90
110
120
Clean
130
140
145
150x really slow off the floor
150x really slow off the floor
Wrist giving me sh!t in racking the heavier weights.
Koing
[quote]alexus wrote:
adrenaline got me 40kg. pretty ugly, though. guess i got stronger because i couldn’t even muscle it around before. no wonder my knees have been feeling tweaky :-/
back to partials / technique. damn, thats ugly :-([/quote]
Main issue is the pause imo. Do the lift with just the bar so we see how smooth you are with the bar then 25, 30 and 35kg.
You could set yourself better with your elbows pointing along the bar so when you drive up your elbows point upwards/ skyward as oppose to backwards.
Good fight for the squat up.
Your bottom position is fine. Good speed under the bar, strong over head.
The other issue is of your leg strength. The Squat up was BRUTALLY tough BUT you held on and got it congrats! Once you stack on 20-25kg+ to your FS you’ll find Sn a lot easier as you won’t be gut busting each rep on the way up.
Just keep working hard on your FS and once it gets going up it’ll be a lot easier to OLift without having too much issues with your leg strength.
Koing
[quote]Koing wrote:
[quote]Invictica wrote:
Around the end of August, shooting for 105/125. Seems very feasible.
Hit 95kg for 5 snatch singles today. Went up EZ
[/quote]
Cool man.
Do you lift to a regid routine?
[quote]Dave284 wrote:
seshwan:
warm-up
snatch
bar
50
60
70
75
80
85
87 x f
87 x 1 - pissed it, PR
82 2 x 2
c2j
bar
60 x very many
70 x very many
fs
70 2 x 2
110
130 3 x 1
110 x 3
Properly happy with the snatch, 87 was easy. Confident I’ll get 90 soon. 82.5 x 2 is a PR so 2 x 2 with 82 was also decent. [/quote]
Solid 87 mate. Why not go to 90 mate?! I’d have gone for it mate until I missed it at least twice or so.
Koing[/quote]
Brian wouldn’t let me!!!
I almost stuck the first one, held in at the bottom for 2-3 seconds but it just went behind.
[quote]Dave284 wrote:
Brian wouldn’t let me!!!
I almost stuck the first one, held in at the bottom for 2-3 seconds but it just went behind. [/quote]
DUDE JUST DO IT.
Hence why I don’t do Brians stuff. I’ll put whatever I want on the bar and have a go. You’ll be there in a few months mate, won’t be long. You got any recent lifting videos?
Koing
warm-up
c&j
30 mins bar work waiting for the club to open
40 2 x 3
50 6 x 3
60 3 x 3
70 2 x 2
80 2 x 2
50 5 x 3
snatch
bar
40
50
60 2 x 2
70
75
80
85 - behind but easy
88 f, f
65
fs
bar
50
90
110
130
140
150 f
snatch
bar
50
60
70
80
85 behind again
90 6 misses, 5th one caught it and held for 1-2 seconds before losing behind. Wanker.
c&j
50
70
90
110 f jerk x 2
100 2 x 1
101 miss jerk
no warm up dl for the win
211
fs
110 x 2
120 x 2
5 hours.
AM
A Snatch
singles with around 90% for 30mins, 60s rest between, worked with 100-110lbs (I am aware of how bad this is lol). Tried to mimick clusters, if anyone is familiar with them from Poliquin. Felt great at the end, and wound up working to PR of 120lbs.
B Front Squat with an isometric pause 3x3 135x3/165x3/175x3
(http://www.charlespoliquin.com/ArticlesMultimedia/Videos/Video/44/Isometric_Pauses.aspx?ID=44)
PM
A Clean 6x3
135 2x3
145 2x3
155 2x3
I haven’t been doing the o-lifts for long, maybe 2 months. I don’t have access to an olympic bar or bumper plates, which sucks. Bodyweight is 72kg (158lbs)
[quote]Dave284 wrote:
warm-up
c&j
30 mins bar work waiting for the club to open
40 2 x 3
50 6 x 3
60 3 x 3
70 2 x 2
80 2 x 2
50 5 x 3
snatch
bar
40
50
60 2 x 2
70
75
80
85 - behind but easy
88 f, f
65
fs
bar
50
90
110
130
140
150 f
snatch
bar
50
60
70
80
85 behind again
90 6 misses, 5th one caught it and held for 1-2 seconds before losing behind. Wanker.
c&j
50
70
90
110 f jerk x 2
100 2 x 1
101 miss jerk
no warm up dl for the win
211
fs
110 x 2
120 x 2
5 hours. [/quote]
Mammoth session mate! But at least you got to see Cambodia’s Strongest Man clean an unofficial Cambodian Record.
Cambodia’s strongest man my arse mate! We put in a savage shift today, I’m fucked.
thanks koing.
i think i might start chucking the bar around the 35kg mark. i can lift without doing that - but it requires a very concentrated effort and I have more occasions where i chicken out on the second pull.
i’ll take some vids at different weights next week.
i’ll make an effort to turn my elbows out, too.
um, yeah, what leg strength? lolz.
will finish up the RSR as best I can over the next couple weeks.
have learned i have much more work to do on greasing the groove on my front squat. need to trust my body that muscles won’t tear if i do a swift descent to a tight bottom position. that is why i tend to fuck up max squat attempts - because i don’t quite trust it so i either descend too slowly and / or i relax a little in the hole.
thinking of doing the first half (volume increases) with 37.5kg (did it with 36kg this time around) when i’m done.
also thinking (sacrilidge i know) about doing low bar back squats once per week with gradual increases on 5x5 - solely because i’ll actually be able to use my hammies / glutes on those and would be good to train them. also i’m sick to death of sucking at squats!!!