FS
bar x 6
bar x 6
60x4
100
130 : f0ck felt heavy
150
160 : better then 130
165
168 : 93.33333333%
170x
CJ
bar work
60
100
120
142x : felt god almightily heavy on the shoulders
142x : omg Jerk was non existent
130x : g@ash
120 : getting desparate, had to pyramid down
130x : omg
130x : omg
130x : omgx333333
Literally the worse CJ session I’ve had this year. 4 misses at 130!!! The 142 attempts were pathetic. I Sn 123 on Monday FFS! The only saving grace is this week is the Wednesday after a comp which I typically lift sh!t. it’s weird that I can carry momentum for the Monday after a Saturday comp but the Wednesday session is trash. Didn’t squat well on Monday but smoked the Sn. FS well today and couldn’t Jerk for sh!t.
[quote]alexus wrote:
Mwah haha… I don’t think you guys remember all my questions about ‘why do you back squat’ and ‘how do you think it helps your Olympic Lifting?’ A simple search in the archives will suffice. I frigging Told You So. And only now are people starting to come around to the idea that back squatting might be a waste of time. Since people with a hell of a lot more credibility than me are suggesting it… Though I initially got the idea off a random website, tis true…
:-p
[quote]Koing wrote:
I still firmly believe that if you add another 10-15-20-kg on to your FS you will Sn and CJ A LOT BETTER. You are pushing absolute limits of your basic strength so the lifts are really tough for you but you make them so thats good.
How is Starting Strength going? Getting stronger overall for you will help you out a lot. No debating that imo. Then get back on The System
Koing[/quote]
Yep, I believe you, too. Unfortunately, my front squat seemed to have stalled, though. Didn’t make it past the 4x4 on the RSR. I’ve learned… That I’m not hip driving optimally. Partly because of my lack of ankle dorsiflexion (that I’m constantly working on improving). And partly because… Chicks do seem to have a problem with driving their knees out properly (perhaps because they naturally want a slightly wider stance given pelvis width which requires more of driving the knees out - and also greater relative femur length). I’ve got myself some micro-bands that I’m putting around my knees so I learn to drive them out really hard. I think that SS back squat program (3x a week) will help teach me hip drive and I’m hoping that applying that to my front squat / clean will help my Oly Lifting.
My (poor) front squat is limiting my Oly Lifting. But my front squat stalled… I think SS is going okay. I’m doing very small weight increases (1kg or 0.5kg depending on the weights - e.g., 0, 1kg, 2kg, 2.5kg, 3.5kg, 4.5kg, 5kg etc). Working really hard on perfecting form (with an eye to Oly lifting). Those weight increases aren’t trivial given my 1Rm for front squat. I should get linear increases so I’m repping bodyweight. Dammit. I will.
I frigging LOVE to bench. Seriously. Why didn’t I discover this before. Benching <3
Once I’m repping bodyweight low bar back squats It will be time to bring my front squat (and then my clean) up to match it. For sure.
[/quote]
Every increment counts as long as it’s upwards
A mate told me to FS, Sn and CJ 3x a week, that was 3yrs ago. Pretty sh!t I didn’t take his advice! Doh! But we listen and learn.
Hi guys, new here although I’ve lurked for a while. Here are my stats.
Male
Weight: 150 lbs
BF: about 10%
Clean and Jerk: 160 lbs
Snatch: 100 lbs
Back Squat: 255 lbs
Front Squat: probably about 225 lbs
Deadlift: 325
I’ve been oly lifting for 2 months
Will be training soon and hopefully I can keep returning to this thread.
FS
Bar x8,8
60x5
100x3
120x1
130x1
140x1
145x1
135x1 pb for reps
130x2
Only one session this week, maxed out my FS 9 times upto now since sunday and only one of those has been below 140. If I can get 135 for 3 I can clean it on a good day! 140 clean and jerk in the English in feb, hopefully I’ll be able to compete against the current English champion. (That is Koing, right?)
I’ve noticed you buck your hips up before you snatch. Try getting rid of that. I’ve been working on that recently and my positioning is way more solid. Just some food for thought
[quote]alexus wrote:
Mwah haha… I don’t think you guys remember all my questions about ‘why do you back squat’ and ‘how do you think it helps your Olympic Lifting?’ A simple search in the archives will suffice. I frigging Told You So. And only now are people starting to come around to the idea that back squatting might be a waste of time. Since people with a hell of a lot more credibility than me are suggesting it… Though I initially got the idea off a random website, tis true…
:-p
[/quote]
I was trying really hard not to get into this, but . . .
I just re-read the last couple pages of this thread and didn’t see anything warranting an “I told you so”
And just for the record, the comment 1llusion made about back squats from the pins, was in the context of Pierre Roy using them with his athletes sometimes. If I’m not mistaken Pierre Roy has coached several Canadian weightlifters to the Olympics. Just saying.
Clean and jerk
40x3
70x2
90x1
110x1
120x1
125x clean-moving up anyway
130x clean
130x clean
130x0
Power snatch
40x2
60x2
80x0,1
90x0
90x0
I’ve so got a 130 jerk, just need to wait for it to come round. Pretty sure I’ve got more in the clean, both were soild. No lifting untill sunday morning now.
FS
Bar x8,8
60x5
100x3
120x1
130x1
140x1
145x1
135x1 pb for reps
130x2
Only one session this week, maxed out my FS 9 times upto now since sunday and only one of those has been below 140. If I can get 135 for 3 I can clean it on a good day! 140 clean and jerk in the English in feb, hopefully I’ll be able to compete against the current English champion. (That is Koing, right?)[/quote]
Yeah 2011 English Champ, haha roll on 2011 but we have a solid 5months for the rest of the year. I have at least 3 competitions left,
There will be 3 of us at the English next year. I’m confident Chi (youngest bro) will easily have passed 205 for the 69 to be at the British.
I think it may be a British first to have 3 brothers compete at the Seniors? I know there are few brothers that compete and even less 3 brothers that compete at the same competition. And less still that compete at the Seniors. A BWLA first?
24th September Woking
2nd of 3rd week of October a comp in Spain
end of November Crystal Palace comp
Keep hammering the FS and lifting heavy as well, it will really pull the lifts up. Just don’t get disheartened if you have a complete sh!tter of a session! It happens! But your month on month avg should increase!
I’ve noticed you buck your hips up before you snatch. Try getting rid of that. I’ve been working on that recently and my positioning is way more solid. Just some food for thought[/quote]
What do you mean? Hips coming up a bit fast? Or the raising and then lowering and then starting of my lift as I start the lift?
Been working on the hips raising slightly too fast relative to shoulders. I find for me having done GHR has helped a lot.
Do any of y’all have experience with shoulder prehab/injuries? I’ve had to take a few days of from CJ because my left shit (I think it’s my rotator cuff, NOT my labrum) hurts, like it’s being pinched (impinged?). Snatch doesn’t bother it really, but even front squatting irritates it a bit.
snatch
80 - missed 3 times wtf??
85 got it and cussed it
90 got it
95 miss but so close
97.5 bit forward but got it. 2.5 kg PR
If I can get 115 c&j before the end of august I got a decent but tough shot at making it into the nationals… Assuming that the total needed is 220. I will chase that number anyway!
I need to catch the bar a bit more back on the snatch then I should be good for more
jerks from racks
up to 100 then my left knee got a bit of a pain from receiving the bar back down on my shoulders so I stopped there. One PR was enough.
Not feeling the pain at the right knee so that’s good. Rest day tomorrow and then front squat day on sunday. I hope I can get 5 sets of 5 with 112.5. Then no training till next saturday which will be squat again with 115. If those two squat does go well it will be pretty encouraging.
[quote]walkinbazooka wrote:
Do any of y’all have experience with shoulder prehab/injuries? I’ve had to take a few days of from CJ because my left shit (I think it’s my rotator cuff, NOT my labrum) hurts, like it’s being pinched (impinged?). Snatch doesn’t bother it really, but even front squatting irritates it a bit.[/quote]
Search for front squat, rotater cuff, clean, etc. and see what comes up. It could be muscular, could be that the joint needs to be mobilized, etc. Just watch and experiment with what works.
[quote]walkinbazooka wrote:
Do any of y’all have experience with shoulder prehab/injuries? I’ve had to take a few days of from CJ because my left shit (I think it’s my rotator cuff, NOT my labrum) hurts, like it’s being pinched (impinged?). Snatch doesn’t bother it really, but even front squatting irritates it a bit.[/quote]
Search for front squat, rotater cuff, clean, etc. and see what comes up. It could be muscular, could be that the joint needs to be mobilized, etc. Just watch and experiment with what works. [/quote]
Thanks a bunch man.
Here’s what I did today (everything in pounds):
Foam roll/mobility/etc.
OK, gonna start postin in hopes this will help push me.
Stats:
height 5’11"
weight 165
age 52
oly lifting since June
8/18/11 5:30 AM
CJ
bar work
115x3
135x2
155x1
170x1
180x1
190x0 PR attempt, piss poor clean, jerk went up alittle…and down alot!
155x3
165x3
175x3 (the x3 means drop the weight, step back for about 10 sec and go again)
db curl 2 sets (oh the vanity)
sit OH EZ-bar tri-extensions 2 sets
8/20/11 9:00 AM
FS
Bar work
115x3
115x3
155x1
175x1
205x1
215x1
235x1
245x0 PR attempt, never bailed on a front squat before, not so bad, but don’t want to make it a habit.
220x2
220x2
225x2
SN
Barwork
95x5
115x1
120x1
125x1
135x1 PR
120x5
125x5
115x5
i’ve gotten over the fact that i suck at the SN and can only lift girlie weight, and am now lookin at it as a real challenge and love it when i hit one technically good regardless of the weight.
oh,
by the way these are ALL in pounds.
If i reach where i lift some real weight i’ll post in KG
well listening to my coach was one of the reasons I got injured. Oh well.
3x5x112.5 front squat, 1x4, last rep missed. FUCK
I really didn’t feel like working out today. I’m glad that I did at least, even though I didn’t get 5 sets. It was very close though. With some more focus and more aggression I might had been a bit more explosive out of the hole and gotten it.
