[quote]Koing wrote:
Cool man.
Do you lift to a regid routine?
Koing[/quote]
Nope, my coach gives us a cycle. But I use it quite liberally. I get a lot of feedback from more experienced athletes at my club, so I make changes as I see fit.
[quote]lordstorm88 wrote:
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.[/quote]
I see mate.
You finished college until September?
I’ve been working full time since I graduated in 05.
Koing
recovering from virus so feeling a bit weak but had a couple days off so probably balances out.
- a few snatches (technique - less than 70%)
- some clean and jerks / powerjerks up to 35kg (just learning so max).
think i’m finding a stable quarter squat position (like Dimas heh).
fine line between losing it forwards and taking my face off.
need to practice short dip and drive up.
-
2x (5x1) chinups
-
5x5 natural GHR (stick assisted)
-
stupid boring shit
facepulls, rotator cuff stuff, scapula pushups -
fun random shit
one arm barbell powersnatches up to 15kg
one arm waiters walks 10kg couple of circuits
(trying to bring up left arm)
shoulders are feeling a bit dodgey. think it is from the bar landing down on me a bit for overhead stuff. also worrying a little about my elbows. they are hyperextendable so i’ve learned not to lock them out (which over-extends them) but I’m realizing that they don’t seem to look locked out which is bad. meh.
[quote]alexus wrote:
recovering from virus so feeling a bit weak but had a couple days off so probably balances out.
- a few snatches (technique - less than 70%)
- some clean and jerks / powerjerks up to 35kg (just learning so max).
think i’m finding a stable quarter squat position (like Dimas heh).
fine line between losing it forwards and taking my face off.
need to practice short dip and drive up.
-
2x (5x1) chinups
-
5x5 natural GHR (stick assisted)
-
stupid boring shit
facepulls, rotator cuff stuff, scapula pushups -
fun random shit
one arm barbell powersnatches up to 15kg
one arm waiters walks 10kg couple of circuits
(trying to bring up left arm)
shoulders are feeling a bit dodgey. think it is from the bar landing down on me a bit for overhead stuff. also worrying a little about my elbows. they are hyperextendable so i’ve learned not to lock them out (which over-extends them) but I’m realizing that they don’t seem to look locked out which is bad. meh.[/quote]
My elbows also hyperextend as well. I use to do more pull ups and dips but I’ve found no issue with lifting etc. I just lock out hard over head.
Koing
ok. i probably should learn to co-ordinate holding my arms in the shoulder socket and extending my elbows properly at the same time. need to do some work on setting my upper back position.
Yeah, no college till september. Basically I get ~2+2 weeks for Christmas Easter and 2 months during summer, so a total of 3 months up here.
Warm-up
snatch off block
40 x 3
45 x 3
50 x 3
higher block, top of thighs
55 x 3
60 x 3
65 x 2
floor
60 2 x 2
65 x 2
70 x 2
75 x 2
Wrist still a bit fucked but got through it ok
jerk balance
bar
30
40
45
50
55
60
c&2j
65
82.5 3 x 2
halting clean pull
60 x 4
70 x 4
80 x 4
90 x 4
95 x 4
100 x 4
fs
bar
70 2 x 2
110
130
135
140
120 x 2
125 x 2
Felt heavy as fuck from 130 onwards, 140 was limit today.
Heavy day for the jerks, I probably should have gone to Dumbarton to use the jerk boxes but instead, I jerked and then had to clean it up when I couldn’t rerack 250 on my shoulders. Managed to break my first bumper plate, some piece of shit 25 lb (I swear, pound bumper plates are just SHIT quality).
Hang Snatch:
-47 x 3,3,3
-56 x 3,3,3
Hang Clean:
-64 x 3,3,3
-77 x 3,3,3
Split Jerk:
-64 x 3
-83 x 3
-96 x 2
-108 x 2
-115 x 1
-108 x 1
Overhead Squat:
-47 x 3
-56 x 3
-60 x 3,3,3
Leg Raises:
-BW x 20,20,20
+ankle stretch
front squat 6 reps 70, 75, 80
back squat 6 reps 75, 80, 80
30 sec hold with 60
some rows with 70 kgs… my upper back has become small from not cleaning/snatching and back squatting 
Knee didn’t really feel any noticeable pain… some stiffness a few minutes after finishing the workout but that’s about it…
monday I will try 3x6x80 front 3x6x85 back - 65kg snatch 80 cleans 90-100 jerks.
Also despite removing a lot of carbs and “replacing” them with a lot of veggies to my diet the past week I somehow have not lost weight. It’s kind of weird and frustrating. Oh well, I might decrease the calories a bit. I don’t feel like I’m lacking strength anyway.
7/9/11 - MEET RESULTS
- Snatch
1st attempt - 105kg x 0 (I was just really nervous, and over-pulled it, lost it behind me)
2nd attempt - 105kg x 1, easy
3rd attempt - 110kg x 1, EASY! Wish I made my opener so I could go for 115! Regardless, 110 is a competition PR for me.
- Clean & Jerk - I was nervous about this because I haven’t jerked heavy in awhile, but whatever.
1st attempt - 130kg x 1 (bit of a press-out but they gave it to me)
2nd attempt - 135kg x 1 (bit of a press-out but they gave it to me)
3rd attempt - 140kg x 0, missed the clean. My max FS is like, 150, so I’m not too mad about this. Heavy weight was heavy.
Videos to be forthcoming as they are posted by my buddies on FB.
[quote]PB Andy wrote:
7/9/11 - MEET RESULTS
- Snatch
1st attempt - 105kg x 0 (I was just really nervous, and over-pulled it, lost it behind me)
2nd attempt - 105kg x 1, easy
3rd attempt - 110kg x 1, EASY! Wish I made my opener so I could go for 115! Regardless, 110 is a competition PR for me.
- Clean & Jerk - I was nervous about this because I haven’t jerked heavy in awhile, but whatever.
1st attempt - 130kg x 1 (bit of a press-out but they gave it to me)
2nd attempt - 135kg x 1 (bit of a press-out but they gave it to me)
3rd attempt - 140kg x 0, missed the clean. My max FS is like, 150, so I’m not too mad about this. Heavy weight was heavy.
Videos to be forthcoming as they are posted by my buddies on FB.[/quote]
Congratulations on the snatch PR! It’s never any fun to miss the opening attempt.
Let’s all make a vow - no more press-outs or soft elbows on our jerks - these are starting to be contagious.
Onward and upward…
good job andy! 250 total for the next meet for sure!
140 c&j miss clean
http://www.facebook.com/video/video.php?v=215822605127585&comments
nice lifting! you did make that snatch look easy. great job.
Solid lifts Andy. Looked like you had that 140.
7/10/11 - Sunday
Snatch: 40x2, 60x2, 75x2, 85x1, 90x0x1, 95x0x0x0
C+J: 40x2, 65x2, 90x1, 102x1, 110x1, 120x0x0x1, 127x0
FS: 135x1, 140x1, 145x1, 150x0 (unracked the bar kinda crooked and ended up dumping it without even trying the lift)
Had to cut the squats pretty short because I ran out of time. Also, didn’t do too many snatches because I didn’t use straps today and I’m trying to ease into it without tearing another callous. Not a bad session though.
Alec
[quote]Dave284 wrote:
Warm-up
snatch off block
40 x 3
45 x 3
50 x 3
higher block, top of thighs
55 x 3
60 x 3
65 x 2
floor
60 2 x 2
65 x 2
70 x 2
75 x 2
Wrist still a bit fucked but got through it ok
jerk balance
bar
30
40
45
50
55
60
c&2j
65
82.5 3 x 2
halting clean pull
60 x 4
70 x 4
80 x 4
90 x 4
95 x 4
100 x 4
fs
bar
70 2 x 2
110
130
135
140
120 x 2
125 x 2
Felt heavy as fuck from 130 onwards, 140 was limit today.[/quote]
It’s crazy how somedays you rack something and it feels beastily impossibly heavy…and others it feels LIGHT AS F0CK lol.
For me about once every 6 sessions is a f0ck me I’m a hero session and the other 5 sessions consist of 2/3 okay sessions 90%, 1-2/ good sessions where I’m at 95% and 1 will be sub 90% and poor.
But when that one IMMENSE session comes around and I’m on fire I hit it hard and go for broke!
Koing
Congrats on the PB’s Andy!
Can’t view FB stuff at work
Koing
09/07/2011 - Surrey Sports Park
Dynamic stretches
FS
bar x 6
60 x 5
100
120
140
160 heavy
167.5
Sn
bar work
50 x 2
70
90
100
110
115x
115 : better
120 : a bit in front
120 : a bit in front
120 : a bit in front
On the 120’s I was pulling with my right arm weirdly due to the wrist injury
CJ
bar work
50x2
70
90
110
130
140
145x jerk not even an attempt
145x jerk even less of an attempt
FS
100
130
155x2
Koing