front squat 6x 80, 80, 82.5
back squat 6x 85, 85, 87.5
knee is pretty fine. no pain. slowly getting better!
now i’ll go oly lift in the evening. yay
I also walked ~15kms on sunday. I was bored so I decided to do that. Then my foot got chaffed haha but now its fine.
107.1bw this morning. Perhaps my body just needs to get used to this protein/fat few carbs and some fiber diet. It’s been mostly carbs>protein>fat in the past. I better be 105 by august!
snatch triples with 70, doubles with 75
c&j singles with 90 and one with 95
couple singles with 100 jerks.
It was fun lifting there. It’s a nice to have better lifters than you around, who help you out for a change.
there was this one guy, looked like a 69 or 62 lifter. snatched 120 or 130kgs. He said he’s preparing for the european championship.
Snatch
95x3 (43kg)
105x2 (48kg)
115x1 (52kg)
100x3 (45kg)
110x2 (50kg)
120x1 (54.5kg)
105x3 (48kg)
115x2 (52kg)
130x1 (59kg) PR
Back Squat
225 3x3 (102kg)
I don’t have bumper plates, and they’re in pounds rather than kilos. Bodyweight 73kg.
warm-up
snatch
bar
40
50
60
70
75
80
85
88 x f, f, f
c&j
bar
50
70
85
95
102
105
107
111 - PR
115 - f clean x 3
fs
bar
60
110
130
141
125 x 2
130 x 2
c&j
bar
50
60
70
80
90
snatch
bar
40
50
60
70 x 3
80 x fucked
196 total - 1kg PR.
7/11/11 - easy week, just introducing some lifts I haven’t done in awhile
Hang snatch - 60% x 3 x 3 - 68 kg
Hang clean + power jerk - 60% x 3 x 3 - 82 kg
KB Swing - 3 x 20
*Believe it or not, this session took about 2 hours. it was 90+ degrees in the gym and I was fucking dying.
*Also, very good day in terms of technique. My hang clean felt great - I focused on extending the knees so the bar is high on the thighs with knees nearly extended, and then initiated the sweep. The bar just flew up there. Wish I was doing that during my meet, haha.
Clean and jerked up to 121 (95%) for a single. Maxing out for the next few sessions!
Made some Peanut Butters in the past few days
Snatched 103.5kg…+1kg PR
Cleaned from block 120kg…+5kg PR and it matches my regular clean
Time for a new clean PR.
11/07/2011
FS
bar x 6
60 x4
100
130
150
171x
165
Sn
bar work
40x2
60
80
100
110x
110
120x
120x
120x 120x 120x
120x
115x
115 finally
CJ
60
90
110
130
140x black out
140x jerk
Pretty poor CJ. I haven’t failed to CJ 140 in ages…
I didn’t sleep much the night before and I was tired. The cycle home wasn’t sharp so that was never a good sign…
Koing
[quote]Invictica wrote:
Made some Peanut Butters in the past few days
Snatched 103.5kg…+1kg PR
Cleaned from block 120kg…+5kg PR and it matches my regular clean
Time for a new clean PR.[/quote]
Nice stuff mate. Now Smash it from the floor!
Koing
Little bro did some sweet CJ last night…
90
told him to go to 95 then 101, he stuck with coaches routine
92 : whats the point? He totally crushed it, way too easy, it’s a joke
93 : again whats the point? He totally abused it
95 : easy, whats the point?
101 : +1kg PB didn’t catch the bounce but powered up out of the squat like nothing, stuck the jerk
102 : +2kg PB, again didn’t catch the bounce, was fast under the bar it was unreal, seriously fast speed, completely trashed the Jerk
9 lifts at 90%+, 2 at PB’s, crazy and thats after the FS and the Sn.
He should well over 110-115 before the end of the year.
Koing
Power Clean
145x3 (66kg)
155x2 (70.5kg)
175x1 (79.5kg)
160x3 (72.7kg)
170x2 (77.3kg)
180x1 (82kg) PR
165x3 (75kg)
175x1 (79.5kg) missed the second
185x0 (84kg) missed
Front Squat one and a quarter at the bottom
185x3 (84kg)
195x3 (88.6kg)
205x2 (93kg)
Good session, felt strong.
7/12/11
Power Snatch - 50% x 5, 55% x 4, 60% x 3 - 55kg, 60kg, 65kg
Snatch Balance - 60% x 3 x 3 - 75kg
Floating halting (hip) snatch high-pull - 60% x 3 x 3 - 65kg
Snatch pull on riser - 70% x 3 x 3 - 75kg
Side bridge - 3 x 1 min/side
[quote]1llusion wrote:
Power Clean
145x3 (66kg)
155x2 (70.5kg)
175x1 (79.5kg)
160x3 (72.7kg)
170x2 (77.3kg)
180x1 (82kg) PR
165x3 (75kg)
175x1 (79.5kg) missed the second
185x0 (84kg) missed
Front Squat one and a quarter at the bottom
185x3 (84kg)
195x3 (88.6kg)
205x2 (93kg)
Good session, felt strong.[/quote]
nice work buddy! I believe that the 1 and a quarter squats are recommended my poliquin to help strengthen the VMO, correct?
Correct. I was also pausing for 2 seconds at the top of the quarter, which happens to be my sticking point. Here is a video showing it: http://www.charlespoliquin.com/ArticlesMultimedia/Videos/Video/44/Isometric_Pauses.aspx?ID=44
power snatch up to 75
power clean and jerk up to 90. Trying a shorter dip and drive in the jerk. Felt good.
Gonna squat tomorrow or the day after.
warm-up
snatch off very high block
40
40
50 x 3
55 x 3
60 x 3
floor
50 x 3
57 x 3
67 x 3
75 x 1
wrist fucked
snatch pull
80 x 2
85 x 2
90 x 2
95 x 1, 1, 3 x 2
fs
bar
70
110
140
145
147.5
clean pull from hang
60 x 6
80 x 4
90 x 4
100 x 4
fs
bar
60
110
135
145
shit.
7/13/11 - continuing my recovery week.
Jerk - 50% x 5, 55% x 4, 60% x 3 - 150, 165, 180 lbs… finally figured out my damn jerk technique, time for PR’s.
Push press - 60% x 5 x 3 - 135 lbs
Back squat - 60% x 6 x 3 - 225 lbs
Also - going to religiously foam roll and stretch my calves/soleus. Huge pressure points when I did this today, so that has got to be contributing to my shin splint problem… at least, it better be haha.
I figured out a nice way to foam roll. Use the barbell. lol. it’s so much better than moving around like a worm. Then again I guess not everyone has a barbell at home.
bw 106.2kgs I guess the diet is working. yay.
13/07/2011
Sn
bar work
50x2
70
90
100
110x
115x
115
CJ
bar work
70
90
110
130x right wrist kind of let go of it over head?
FS
70x4
110
140
160
Resting until the comp on Saturday!
7/12/11 - Tues
Snatch: 40x2, 60x2, 75x2, 85x1, 91x0x1
C+J: 40x2, 65x2, 90x1, 102x1, 110x1, 120x0x0x1
BS: 160x3x3x3x3x3
7/13/11 - Wed
Snatch: 40x2, 60x2, 75x2, 85x2, 91x1, 95x0x0x0
C+J: 40x2, 65x2, 90x1, 102x1, 110x1, 120x1, 127x0x0x0
Should’ve nailed 95 all 3 times honestly and probably had more in me. Just couldn’t manage to hold onto one. I’m liking my progress though. Andd now I’m going on vacation for a week. Won’t touch a barbell for like 8 days! But I’ll be tearing it up when I get back. Happy lifting guys.
Alec