FS
bar x 6 : felt really good, fast, sharp, yes it’s only the bar but I know how I feel on strong days
70 x4
110
140
155
165 : strong and fast
180 +2kg PB stuck it! booyah! I’ve missed this about 6x over the pat 3months…did 175 then went for 180 failed, finally got it!
182x not great an attempt, didn’t feel so heavy at the top, but as I squatted down it felt uber much heavier
CJ
50x2
70
90
110
130
140
151x Jerk, easy Clean
Cn
161 +1 PB
165x didn’t stay over the bar enough
165 +5 PB! Booyah! 2 red, 1 blue and collars!
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!!![/quote]
Don’t do the low bar stuff. It’ll only mess with your motor patterns. Hammer rdls or glute ham raisers instead. You need to make your FS as sharp as possible.
But the main issues for you is lack of leg strength. Once you get it up it’ll solve a lot of issues. Your 1RM is about 45kg, so adding on 5kg is more then 10%. Once your 1RM is bigger adding on additional kg’s will be a smaller %.
After the RSR I’d advise you to max out your FS daily. Some days it’ll be up to 10-15% down on your 1RM but keep at it. Get some small 0.25kg weights so you can really squeeze and edge it up. 0.5kg at a time etc.
[quote]Dave284 wrote:
I’m surprisingly good today, no real aches or pains. Definitely going to nail 90kg snatch this week.[/quote]
The aches if they come will be on Wednesday and never the day after.
90 is in the bag mate. Just FS to max first, take 15mins then hammer the Sn out. Take as many attempts as you need mate. If you miss 80, whatever, go up. Top out at around 6-7 attempts at 90.
Focus on really getting under it fast, do this with the light stuff as well. You were slack on 50 and looked amateurish but after I gave you some advice you started looking good.
FS
bar x 6 : felt really good, fast, sharp, yes it’s only the bar but I know how I feel on strong days
70 x4
110
140
155
165 : strong and fast
180 +2kg PB stuck it! booyah! I’ve missed this about 6x over the pat 3months…did 175 then went for 180 failed, finally got it!
182x not great an attempt, didn’t feel so heavy at the top, but as I squatted down it felt uber much heavier
CJ
50x2
70
90
110
130
140
151x Jerk, easy Clean
Cn
161 +1 PB
165x didn’t stay over the bar enough
165 +5 PB! Booyah! 2 red, 1 blue and collars!
Solid clean Koing! Looks like all that squatting is starting to pay off.
Snatch - 40x3, 60x2, 75x2, 85x1, 90x1, 93x0x0x1, 97.5x0x0x1 (PR - not the prettiest, got pulled up on my toes for a second but recovered. I’ll take it though)
Clean - 40x2, 65x2, 90x1, 102x1, 110x1, 120x0x1
Back squat - 157x4x4x4x4x4
My wrist wasn’t very happy after I finished snatching, so I decided to just do cleans. Squats were solid.
[quote]ape288 wrote:
Solid clean Koing! Looks like all that squatting is starting to pay off.
[/quote]
The FS should be the biggest assistance exercise after the full lifts.
[quote]ape288 wrote:
7/5/11 - Tuesday
Snatch - 40x3, 60x2, 75x2, 85x1, 90x1, 93x0x0x1, 97.5x0x0x1 (PR - not the prettiest, got pulled up on my toes for a second but recovered. I’ll take it though)
Clean - 40x2, 65x2, 90x1, 102x1, 110x1, 120x0x1
Back squat - 157x4x4x4x4x4
My wrist wasn’t very happy after I finished snatching, so I decided to just do cleans. Squats were solid.
Nice PB’s, the Sn looked good. The misses were near, not much wrong, just needed more during the middle part of the 2nd pull. The fundamentals are down but you lack power during the middle fo the 2nd pull. Your not really pulling on the bar anymore after you open up the 2nd pull. Work on this nad you’ll add more on to your full lifts!
Cleans you crumpled a bit. Big pull but you bust downa bit much like when I miss my Cleans! You get under with enough time but don’t quite brace properly and just have it smash on you. You got to be bolt tight and strong to receive it. I’m working on this also. Much easier to do when it’s just that 10kg lighter!
yesterday did 6x6x70 squats and couple of 30 sec static holds with 60kgs
felt some pain at some point on my knee because of something stupid i did but it went away by the time it was evening. Still, the fact that it recovers this quickly is good. Tendonitis can be so weird.
Today is my birthday! and tomorrow I have driving exams for uh… signs. and stuff… Anyway, tomorrow I should be going oly lifting again. I’ll try some jerks with ~90 if its not hurting. squats with 75-80
[quote]lordstorm88 wrote:
yesterday did 6x6x70 squats and couple of 30 sec static holds with 60kgs
felt some pain at some point on my knee because of something stupid i did but it went away by the time it was evening. Still, the fact that it recovers this quickly is good. Tendonitis can be so weird.
Today is my birthday! and tomorrow I have driving exams for uh… signs. and stuff… Anyway, tomorrow I should be going oly lifting again. I’ll try some jerks with ~90 if its not hurting. squats with 75-80[/quote]
Happy birthday! Lift big!
@Alec, nice snatch. I gotta step up and hit 100 one of these days. Stay tight in the clean recovery, thats killing all of your energy.
I just got through the boring (but useful) lighter weeks of my training program with the technique work. Which has worked very well, I feel like my snatch and jerk improved a LOT. This week, I go to 95% and then I max then next! Very excited.
When I say week, I mean in the program…I started on a Thursday. I didn’t want to be one of those guys thats like “Oh I’ll start on Monday”. I got it Wednesday, I wanted to do it immediately.
ya man caving over has always been my problem on cleans, but it’s starting to happen less and less so hopefully I can pretty much get rid of it for good.
Koing, what should I be pulling with during the mid part of the 2nd pull after the initial hip extension? I thought the idea was to explode through and then pull under immediately?
ya man caving over has always been my problem on cleans, but it’s starting to happen less and less so hopefully I can pretty much get rid of it for good.
Koing, what should I be pulling with during the mid part of the 2nd pull after the initial hip extension? I thought the idea was to explode through and then pull under immediately?[/quote]
Traps/ Arms to get under the bar. BUT becareful to not use your arms too early. Don’t just pull the bar up with your traps/ arms AFTER the 2nd pull, you will get no where. You want to be pulling yourself under aggressively. This is a finer point of the OLifts imo.
A person can open up at the hips and get under the bar
or
A person can open the f0ck up with the hips and pull themselves under the bar and keep the bar close and keep pulling on the bar at the same time.
The last part has helped me get to the next level imo. I wasn’t really doing it before. I was opening up hard with the hips and getting under but not really pulling on the bar and getting under and keeping it close.
Sn
bar work
50x2
70
90
100x
110
120x fairly close, lost behind
120x pants attempt, didn’t really drive hips
120 stuck it! booyah! I think about the 3rd time this year
knee is okay-ish. some slight irritation. I didn’t get to sleep so well the past few days and I was awake too long by the time I went to work out. Still, didn’t feel any significant pain so it should all be good. I’ll go do some stretching now
I couldn’t get to train with this good coach but I got to train at another place. Tomorrow though I’ll go again so that I train with that good coach. I really hope he’s interested in helping me out.
knee is okay-ish. some slight irritation. I didn’t get to sleep so well the past few days and I was awake too long by the time I went to work out. Still, didn’t feel any significant pain so it should all be good. I’ll go do some stretching now
I couldn’t get to train with this good coach but I got to train at another place. Tomorrow though I’ll go again so that I train with that good coach. I really hope he’s interested in helping me out.[/quote]
No, I normally live in Patra where I’m a college student, but I’m from Thessaloniki and I come here during Christmas/Easter and summer. So I want to find a club to lift while I’m here.
