Power Snatch
100x3 (45kg)
110x2 (50kg)
120x1 (54kg)
105x3 (47kg)
115x2 (52kg)
125x1 (57kg)
110x3 (50kg)
120x2 (54kg)
135x1 (61kg) PR flew up
145x0 couldn’t commit myself to getting under these
145x0 wasn’t supposed to do these singles
145x0 but I was feeling good and wanted to try
Back Squat from the pins, below parallel
185x3x3
7/14/11
Power clean - 50% x 5, 55% x 4, 60% x 3 - 145, 160, 185 lbs
Clean pull on riser - 70% x 3 x 3 - 205 lbs
Clean deadlift - 80% x 3 90% x 3 - 295, 345 lbs
Front planks, +25 lbs - 3 x 1 min
Prowler walks
front squat 3x6x85
back squat 2x6x92.5, 6x95
Back squats still feel easy, front ones are getting kind of hard.
I’m actually not having pain where I used to. Now I’m getting some pain which is right below the kneecap or at the bottom end of the kneecap when you lock out the knee completely. But it’s on both knees.It’s not getting any worse but I’ll be careful with it.
Clean
165x3 (75kg)
175x2 (79.5kg)
185x1 (84kg)
170x3 (77kg)
180x2 (82kg)
190x1 (86kg) tied PR
175x3 (79.5kg)
185x2 (84kg)
200x1 (91kg) PR
210x1 (95.5kg) PR
220x0
Snatch grip Deadlift from podium
225x3 (102kg)
245x3 (111kg)
245x3 (111kg)
Another good lift.
[quote]Koing wrote:
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[/quote]
Koing,
Sorry about the late reply, i’ve been out sick.
Thanks so much for posting the video, absolutely love it.
Since i’m just startin out with this Oly stuff it gets depressing sometimes watching the olympic level guys on youtube cause they make it look so easily with ungodly weight.
I have enjoyed the videos where you have the balls to show failed attempts as well as successful ones. It lets me know i’m not the only one who misses.
And to see “regular” guys making progress by hard work pushes me.
I thought your brother’s “catch” was outstanding. You could see the weight was not light for him but i thought he really maintained good form which is a battle for me when it gets heavy.
keep postin the videos when you can.
i’m learning and appreciate it.
LB
[quote]Koing wrote:
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[/quote]
Koing,
Sorry about the late reply, i’ve been out sick.
Thanks so much for posting the video, absolutely love it.
Since i’m just startin out with this Oly stuff it gets depressing sometimes watching the olympic level guys on youtube cause they make it look so easily with ungodly weight.
I have enjoyed the videos where you have the balls to show failed attempts as well as successful ones. It lets me know i’m not the only one who misses.
And to see “regular” guys making progress by hard work pushes me.
I thought your brother’s “catch” was outstanding. You could see the weight was not light for him but i thought he really maintained good form which is a battle for me when it gets heavy.
keep postin the videos when you can.
i’m learning and appreciate it.
LB
I snatched 95 on Wednesday
Good luck at the Nationals Koing! You’ve got a mean group to place in! Hope you get a podium
Jerked 130 from boxes today, plan to clean and jerk that and more on Monday. Got a video I will post later today.
Getting stronger everyday.
Highlights include:
102kg push press for doubles
125kg FSQT for triples
90kg snatches for doubles
all in one workout
BW of 77
my shin problem is starting to annoy me as it is not going away, and I’m starting to think it is a stress fracture. At least, from what I’ve been reading, it sounds more like a stress fracture than just generalized shin splints. Soft tissue work isn’t working, strengthening certain muscles isn’t working, stretching isn’t working… time to take the plunge and get a bone scan and possibly be out of commission for 2-6 weeks (with a boot).
Does it hurt when squatting up only or when pulling as well?
[quote]lordstorm88 wrote:
Does it hurt when squatting up only or when pulling as well?[/quote]
hurts the most on heavy back and front squats. once it gets aggravated it will hurt on anything… warming-up, pulls, etc. basically whenever there is pressure on my tibia.
maybe you can keep doing power clean and power snatches. I don’t know, not a doctor but I assume if it’s not already hurting too much, powering stuff might be less painful.
snatch, up to 90, got it on 2nd attempt
tried 95 twice, first one buried me(thats new!) 2nd one just not fast enough. Very happy that I got 90 though!
clean and jerk up to 100
hang cleans up to 90, felt easy.
I have some ideas right now on technique for every lift so next session(there probably will be only one more for the next ~20 days) I will try to do plenty of reps to ingrain these in my technique.
I will probably squat tomorrow. I thought that going to max on snatch and near max on c&js was enough and I didn’t want to risk it. I also did some kind of crap when front squatting this friday and my upper calf and lower hamstring kind of got hurt from it(lack of flexibility/stretching) but I really think it’s not a big deal.
Snatch
105x3 (48kg)
115x2 (52kg)
125x1 (57kg)
110x3 (50kg)
120x2 (54.5kg)
130x0 (59kg) missed to the front, didnt get my head through.
115x3 (52kg)
125x2 (57kg)
135x1 (61kg) PR
Back Squat
230x3
230x0 and I ended the session.
Let’s hope I can keep up with these beginner gains for a while. I want to snatch 100kg.
power snatches / cleans are even worse. all that force gets absorbed by my shins.
um… so after much angst… i’ve decided to do ‘starting strength’ as written. mostly because i’m sick of sucking. and i suck at front squats because of my injuries 
there is no reason for me to be pathetic at low bar back squatting, deadlifting, and benching, though, so i’m gonna go get strong for a while. on my off days i plan on really hammering the mobility with the aim of being able to hit the oly positions comfortably and transition between them smoothly. with a broomstick. i’m having a zen moment… if you can lift the broomstick perfectly you can lift ANYTHING (so long as you are strong enough).
i’m sick of being weak
and i’m adapting to more work hours which is making my body really stiff and sore and cranky so the oly positions are out and my cns is slow and oly lifts aren’t going so well for me right now.
but… i will be back. pretty sure.
16/07/2011 : British Champs
Bw 93.2kg, a wedge of food and water
Sn
120 : nice
128x close, had it over head but it was a smidge in front, lost it in front
128x not as close
CJ
140x ; right elbow doesn’t lock properly
140x : behind head
140 : save, didn’t bomb out
120/140
260
4th out of 4.
Poor performance. Loaded up on ibuprofen, tried to block wrist out, wasn’t painful, just kept trying to bend my right arm first to protect the wrist. Tried to break this ridiculousness.
Next comp is 24th September.
Wrist is strangely feeling better today, looks like every 2 weeks it starts to feel ‘that bit’ better.
Koing
[quote]alexus wrote:
um… so after much angst… i’ve decided to do ‘starting strength’ as written. mostly because i’m sick of sucking. and i suck at front squats because of my injuries there is no reason for me to be pathetic at low bar back squatting, deadlifting, and benching, though, so i’m gonna go get strong for a while. on my off days i plan on really hammering the mobility with the aim of being able to hit the oly positions comfortably and transition between them smoothly. with a broomstick. i’m having a zen moment… if you can lift the broomstick perfectly you can lift ANYTHING (so long as you are strong enough).
i’m sick of being weak
and i’m adapting to more work hours which is making my body really stiff and sore and cranky so the oly positions are out and my cns is slow and oly lifts aren’t going so well for me right now.
but… i will be back. pretty sure.[/quote]
It’ll be interesting to see how your OLifts are going to be affected by not doing them. I’d use more than a broomstick. Use the bar. Your technique looked okay apart from the pause at the 1st to 2nd pull transition and the back breaking squat up.
Koing
[quote]LBramble wrote:
[quote]Koing wrote:
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[/quote]
Koing,
Sorry about the late reply, i’ve been out sick.
Thanks so much for posting the video, absolutely love it.
Since i’m just startin out with this Oly stuff it gets depressing sometimes watching the olympic level guys on youtube cause they make it look so easily with ungodly weight.
I have enjoyed the videos where you have the balls to show failed attempts as well as successful ones. It lets me know i’m not the only one who misses.
And to see “regular” guys making progress by hard work pushes me.
I thought your brother’s “catch” was outstanding. You could see the weight was not light for him but i thought he really maintained good form which is a battle for me when it gets heavy.
keep postin the videos when you can.
i’m learning and appreciate it.
LB[/quote]
The Olympic level guys have ploughed down over 7000hrs training!
If you don’t push it you will never know where you are.
His Receive is strong, keeps a really strong. He catches the bounce at 95 well, but at limit doesn’t catch the bounce.
Koing