Cleaned 127.5kg. 7.5kg clean PR. I am the winner.
front squat 3x5x97.5
back squat 3x5x112.5
front squats still easy enough back squats getting hard. They also put more stress on the knees.
Also got some supplements from the US today. No customs shit!
Got a bunch of omega 3’s 1 gram has 750mg EPA+DHA and I’ll try a multivitamin, some extra vitamin C and something which supposedly helps you relax and fall asleep which is basically magnesium.
And they were like 1/3rd of the cost of what I’d have payed for to get similar stuff from greek supplement stores. Including the air mail fee.
[quote]Swolegasm wrote:
[quote]ape288 wrote:
7/24/11 - Sunday
First day back from vacation.
I hate taking time off. I never come back feeling “refreshed,” I just feel weak and uncoordinated. The real irony is, not only did I have a sub par first day back, but I’m gonna be sore as shit tomorrow to top it all off! In conclusion, I hate taking time off.
Alec[/quote]
Do you ever feel like you get kind of achy when you get back?[/quote]
Achy like in the joints? Not me, my muscles just get really sore. From pulls, squats, and olifts this week my hamstrings, adductors, entire back/lats, traps, and abs are sore as shit. Just gotta push through it and they’ll readapt shortly. Still haven’t really found my form on the olifts yet though 
In other news, I can do a single, legit natty ghr now without any assistance wooooo
[quote]ape288 wrote:
[quote]Swolegasm wrote:
[quote]ape288 wrote:
7/24/11 - Sunday
First day back from vacation.
I hate taking time off. I never come back feeling “refreshed,” I just feel weak and uncoordinated. The real irony is, not only did I have a sub par first day back, but I’m gonna be sore as shit tomorrow to top it all off! In conclusion, I hate taking time off.
Alec[/quote]
Do you ever feel like you get kind of achy when you get back?[/quote]
Achy like in the joints? Not me, my muscles just get really sore. From pulls, squats, and olifts this week my hamstrings, adductors, entire back/lats, traps, and abs are sore as shit. Just gotta push through it and they’ll readapt shortly. Still haven’t really found my form on the olifts yet though
[/quote]
Achy in muscles, yesterday i took a day off just a small bit of squatting and today traps/triceps/biecps??? and glutes feel like there cramping.
[quote]Swolegasm wrote:
[quote]ape288 wrote:
[quote]Swolegasm wrote:
[quote]ape288 wrote:
7/24/11 - Sunday
First day back from vacation.
I hate taking time off. I never come back feeling “refreshed,” I just feel weak and uncoordinated. The real irony is, not only did I have a sub par first day back, but I’m gonna be sore as shit tomorrow to top it all off! In conclusion, I hate taking time off.
Alec[/quote]
Do you ever feel like you get kind of achy when you get back?[/quote]
Achy like in the joints? Not me, my muscles just get really sore. From pulls, squats, and olifts this week my hamstrings, adductors, entire back/lats, traps, and abs are sore as shit. Just gotta push through it and they’ll readapt shortly. Still haven’t really found my form on the olifts yet though
[/quote]
Achy in muscles, yesterday i took a day off just a small bit of squatting and today traps/triceps/biecps??? and glutes feel like there cramping.
[/quote]
Lol I don’t now why your arms got sore from squatting. Anyway, a very important thing to learn about your body is how to differentiate between muscular soreness and muscular pain. If what you’re experiencing is pain (achy muscles?) you may want back off for a bit, but if it is simply soreness then that, in the case of an olifter, should be worked through until the body adapts imo. Maybe you should try squatting more often. I personally like to squat with a frequency that makes it so that I don’t ever get sore or really feel any lingering effects from it. Just some thoughts.
7/30/11
Managed to hit 90/115 today. Also front squatted 150 (2.5kg PR). Best session so far since coming back from vacation. Hopefully I can do even more tomorrow.
Alec
7/30/11 - shin bothered me on push press. I think I’m just gonna tell my doc that I want an MRI or bone scan. They can find both a bone bruise and a stress fracture, so that’d be nice if it can actually see which one I have. I’m thinking it’s a bone bruise… the shin has a bump on it where the pain is, and literally feels like a bruise. The good thing is I don’t need a boot for that, it’s just rest until it feels better. Kind of annoying, but nothing I can do about that… I’ll just do prowler work to maintain conditioning and leg strength/size since that doesn’t affect it.
A) Push press - heavy 3 - 195 lbs; then singles of 195 lbs every 20 sec until near failure.
COMPLEX B - 5x5
B1) Close-grip bench press - 135 lbs
B2) Push press - 135 lbs
B3) Speed bench (2 sec pause on chest) - 115 lbs
Was supposed to do COMPLEX C (Thib’s program) but gym was closing… plus I am recovering from a fever and haven’t lifted in over a week, so I think this was enough as an intro to lifting again, lol.
andy - sorry to hear your shin is still giving you grief. hope you get things figured out with it, soon.
swole - do you do your soft tissue work? i’ve realized i hardly ever get DOMS and I think it is because I’m religious about my soft tissue work. don’t go too bananas with it or it takes time to recover. i have a lot of places, though (especially ITB, calves, hammies, glutes) where i can dig in the ball and after about 15-40 seconds the muscle relaxes and i can really massage the muscle in a way that helps it relax. fine line between rolling yourself into an injury and rolling yourself out of one, though, so don’t overdo it / be too vigorous. especially around tendon insertions.
Front Squat
10x20
4x50
4x70
4x70
4x80
4x80
3x90
3x90
3x90
2x100
2x100
2x100
2x100
Felt light and explosive, wouldn’t have expected. Really loving and progressing well in the FS atm. I think I’m gonna FS 3x/week and BS only once a week from now on.
I competed in the York Barbell Open in York, PA yesterday and took first in the 85kg Junior division. Hit both second attempts at 88/125 for 213 total. Missed 92 and 130, didn’t finish the pull on the snatch and lost it in front, and didn’t split big on the jerk, couldn’t get under it right. I am happy with the result and plan to compete again in late August and hit those numbers and more.
Chris, a Tnation member, was there as well but I don’t know his username. I have pictures of him on facebook, hint hint, if he sees this, PM me or friend me so I can tag you in them.
Videos to come.
Good job Cloy. Total’s going up.
7/31/11 - Sunday
Hit 95/120 today. FS 152 (2kg PR, which pinned the crap out of me yesterday so ha)
Snatch took a million attempts to make, but it was only because my durn right elbow kept buckling. The upper part of my right tricep has been bothering me somewhat lately and I think that’s the reason. Other than that the bar was sitting in the proper place. Anyway, confidence is starting to come back, as well as proper bar path. Also cleaned 125, but was blacking the fuck out so I just dumped the bar without attempting the jerk. I train in my garage and it’s hot in MD right now. Plus I think I held my breath for too long before the lift lolll.
Alec
3x5x115 back squat
3x5x100 front squat
knee is better, squats are getting harder. Front squats are feeling very solid. might do sn/c&j on wednesday
also weighed at 104.5 at noon. ~70% of the food last week were meat/fish and vegetables. Maybe I can get down to 100 at the comp which I think is 11 sep.
August 1/11
A Snatch 10x1 90s
130 (59kg) x 1/miss/1/1/1/1/miss/1/1/1
B Power Clean 5x2 90s
170 (77kg) x2/2/2/2/2
C Jerk 5x2 90s
125 (57kg) x2 way light
145 (66kg) x2 still a little light
155 (70.5kg) x2/2/2 much better
D Back Squat 3x5 20X0 90s
185 (84kg) x5/5/5
Overall a good session, took 58mins. Had to chase nearly all of the snatches forward, cleaned it up by the last few reps where I was catching better. The two misses were entirely because I got lazy and didn’t pull fast enough. Power cleans felt good and fast. Haven’t jerked in a while and it shows. Back squats felt somewhat easy.
Snatched 105kg on saturday (1.5kg PR, hit 103.5 two weeks ago)
Hang snatch 100kg today (2.5kg PR)
1/08/2011 : wow 7 days without training!
FS
bar x6
60 x4
100
130
150
165
182x
172x
Sn
bar work
50
70
90
100
110
120x
120 nice
128x not too bad
128x
123x
110xx
Done
Koing
August 2/11
A Power Snatch 10x1 90s
120 (54.5kg) x 1/1/1/1/1/1/1/1/1/1
B Clean and Jerk 5x2+1 90s
160 (72.7kg) 2+1/2+1/2+1/2+1/2+1
C Front Squat 3x3 90s
185 (84kg) 3/3/3
Power Snatches were a little light, but I had a hard time with heavier weight last week so I played it conservative. Clean and Jerks (2 cleans 1 Jerk) were tough. I forgot how much energy it takes to clean twice and then jerk. Cleans flew up easily, jerks were tough at first but I got them figured out by the last set or two. Front Squats felt good, again played it conservatively. Overall, I am liking the new style of programming, which I took from Glenn Pendlay’s Beginner article.
Koing, do you worry at all about losing the groove with the snatch with all those misses? I know I’ve had problems with that in the past, where I would miss close to 50% of my attempts in a workout, and in the long run it had a negative impact on my technique, although I could maybe attribute that to a lack of mental focus on technique during training. I also don’t always have a training partner/coach when I’m training to give me immediate feedback if I’m screwing something up.
In other news (and to actually contribute to this thread) I snatched 110 from the hang for a double yesterday. Considering the way my summer’s been going and the fact that I’ve never really snatched heavy from the hang before this particular training cycle, I’ll take it.
didn’t work out on wednesday. Decided to play a video game and video games make me lazy.
back squat 3x5x117.5
front squat 3x5x102.5
[quote]lordstorm88 wrote:
didn’t work out on wednesday. Decided to play a video game and video games make me lazy.
back squat 3x5x117.5
front squat 3x5x102.5[/quote]
… what did you play?
uhm… the witcher.