-[][][]---OL Log 4---[][][]-

Training Powerlifting
1061

[quote]Koing wrote:

[quote]Ed Ache wrote:
17/8/11

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!

Koing[/quote]

I need a 240 total, so I’m going to be competing october, Novermber, and December. Hopefully December will be the London open. Be nice to compete somewhewre different! I love front squatting every day.

1062

21/8/11

FS
Barx8,8,8,8
60x5
100x3
120x1
130x1
140x1
150x1 pb
140x1
140x1

15mins

Jerk from behind
60x4
100x1
110x1
115x1,1,1,0,1,1
120x1,1,0,0,0

Snatch from Blocks (above knee)
40x2
50x2
60x2,2,2,2,2

15mins

FS
120x1
130x1
140x1
120x4
120x4

Happy with the front squats especially as I was feeling pants this morning, knees sore etc. well thats 150 down, 50 to go now! Need to get my snatch up to 100 consistantly now, 110-115 before the year is out.

1063

8/21 5:30 AM

1500M warm-up jog
40M sprint x 20

1064

8/20/11 - Sat

Snatch: work up to 90
C+J: work up to 110
Back squat: work up to single with 177, drop down for 168x3

8/21/11 - Sun

Snatch: work up to 95, miss 2 shots at 100 (not very good attempts)
C+J: work up to 125 (solid), miss at 130 (psyched myself out of the clean and just high pulled it)
FS: work up to 155 (2.5kg pr), drop down for 143x2

Good day today. Yesterday wasn’t so great except for the back squats were pretty good. My squat has been feeling good lately, both are getting stronger. Looking forward to hitting some PR’s.

Alec

1065

8/22/11 - interesting day.

ACTIVATION
A. Push press - 3 rep ramp to a weight I can dominate - 175 lbs, then singles of that weight every 20 secs (did a lot of sets, lost count)

^^ I did these barefoot, no shin pain.

BENCH PRESS WORK CONTRAST
B1. Plyo push-ups on bench, 6 x 5
B2. Bench press, 6 x 2 @ 80% - 195 lbs

MECHANICAL DROP COMPLEX
C1. Close-grip bench press w/ reverse bands (average), 4 x 6 - 315 lbs
C2. Wide-grip bench press w/ reverse bands (average), 4 x max - 315 lbs
C3. Bench press w/ reverse bands (average), 4 x max - 315 lbs

***Also, I think I can do squats and deadlifts barefoot… I THINK. I played with barefoot squats after the push press (weight was 155 I think), went all the way down… no pain. I don’t think I get pain because 1) the knees can’t travel as forward over the toes without the heel height, thus, less tension on shin, and 2) with no heel, I think my tib anterior muscle can become more active and tight in the squat because it is shortened more, whereas an Oly shoe will lengthen the TA and it will be harder to activate.

That’s my theory, anyways.

1066
1067

22/8/11

FS
barx8,12,8
60x5
100x3
120x1
130x1
140x1
130x2
130x2

30mins

Snatch
40x4
60x2
80x1
90x0,1,1,0,0,0,1,1,1,1,0,0,1,1,1
95x1
100x0,0

PM
FS
Bar x6/8/8
60x5
100x3
120x1
130x1
140x1
120x2x2

Fronts squats were pain free today, but felt pretty tough. Some of my snatches were near perfect at 90. I’m starting to think my pre lift thoughs are not focused enough on lifts below 100kg. The 100 misses were because of my shoulder. .

This time last year my best lifts were 80/105. And I did my first comp with 75/100. Progress is there, pretty much 50kgs added to my total in a year.
23/8/11

AM
FS
Bar x20
60x5
100x3
120x1
130x1
140x1
132x2x2

PM
Clean
40x2
70x1
100x1
120x1
125x Clean
130x Clean
130x0,0,0

Power Snatch
50x2
60x2
70x2,2,2,2
80x1
85x1

Then I was telling one of the lifters who was doing deads how I managed 170 with no warmup and hook grip and smoked it while I was in work. He didnt believe me so…
180x1
200x1
210x0
Yep thats a 200 deadlift, no straps, with no deadlifting in over a year…

10mins

Fs
120x1
130x1
140x1

Did no more front squats because my lower back was pumped! All in all not bad

1068

8/23/2011 5:30AM

CJ (lbs)

barwork
115x3
115x3
155x1
165x1
180x1
190x0 PR attempt again. Nice clean,Jerk was just about there, then my dominant arm (the left) kindly gave my right arm the honor of getting to the top first. No good deed goes unpunished and lefty couldn’t finish the last couple inches.
165x2
175x2
185x2
165x3

db curl 2 sets
Tri Extensions 2 sets

LB

1069

8/23/11

A. Lat pulldowns, supinated (2s hold at peak) - 6x6, 2x8, 2x10

B. Cable rows, D-handle (2s hold at peak) - 6x6, 2x8, 2x10

C. Low pulley row w/ rope (2s hold at peak) - 6x6, 2x8, 2x10

D. Preacher curl (2s up 2s down) - 6x6, 2x8, 2x10

E. DB hammer curls (2s hold at peak) - 6x6, 2x8, 2x10

F. Reverse cable curl (2s hold at peak) - 2x6

G. Prowler push drop set on rubber track - 40m each weight
1 x 180 lbs
1 x 140 lbs
1 x 90 lbs
1 x 50 lbs
death

1070

my bench stalled…

so…

i’m back.

snatching and squatting.
snatching and squatting.

:slight_smile:

1071

24/8/11

FS
Barx 8,8,8
60x5
100x3
120x1
130x1
140x1
130 2x2

1072

I think I didn’t pay enough attention to may squat. In today’s session I got a 85kg c&j but at the same time I only got a 95kg backsquat. WTF? Last time I checked (a long time ago) my max BS was 100kg, so that means my squat (strength) isn’t progressing at all.

1073

8/24/11

ACTIVATION
A. Top-half overhead press - 3 rep ramp - 195 lbs; singles of that every 20 sec

BENCH PRESS WORK CONTRAST
B1. Plyo push-ups on bench, 6 x 5
B2. Bench press, 6 x 6 @ 80% - 195 lbs

THAT’S IT!
The 6x6 bench press was fucking rough.

1074

8/25/2011 5:30AM

FS (lbs)
Barwork
(115x5)x2
155x1
175x1
205x1
215x1
225x1
235x1
240x1 i talked my self out of tryin a 245 PR, legs felt old and slow this morning
(225x2)x3 these sucked form wise, punishing my self for not goin for 245

SN
barwork
95x5
115x1
120x1
125x1
130x1
135x1
140x0 PR attempt
125x3
120x3
115x5

met a new face at the gym today who knows what he’s doing and normally lifts at another gym with an actual Olympic lifting coach and i’m gonna go with him on Monday. I am very happy!!! hopefully i haven’t developed too many bad habits in a couple of months of trying this stuff on my own.

lb

1075

20/08/2011
FS up to 160
Rack Jerks up to 130

22/08/2011
FS up to 165
CJ 130 140 147x jerk 147x jerk 130 130

24/08/2011
FS up to 160
Sn 120 124x 124x 124x 128x 128x 125x
CJ 130 135x 135x pathetic
147 Clean and 2 front squats

1076

front squat 2x5x115
both sets were brutal then it was pretty much game over. I’m pretty pleased I managed to get a 2nd set the way the first one was.

going to oly lift monday. Since I’ll have to stay below trying for PRs I’ll try to get in some reps and try to do 1 set of 5 115 front squat.

1077

lol just got internet in my apartment at school.

I clean and jerked a yellow and a black plate today, not realizing how much it weighed and it was a fairly high weight for me, 155 lb., and I got a single and double.

1078

25/8/11

FS
Bar x 8,8,10
60x5
100x3
120x1
130x1
140x1
135x2
135x1,0

Spent 2 days in Yorkshire doing jack and eating loads…nice

28/8/11
FS
Bar x5
60x5
100x3
120x1
130x1
140x1
150x1
140x2
140x1,0

15mins

Clean and jerk
50x4
80x1
100x1 solid
120x1 snuck under the bar on the pull
125x pinned, stood up and missed jerk…surprise there
125x0 shit
125x0 even more shit, rubbish starting position
125xclean

Power snatch
60x2
70x2
80x2
85x2
90x0
90x0

Head had gone by the end of the power snatches. Crap nights sleep last night. Throat is really sore and wasnt in the mood to go training one bit. Got lulled into thinking I was going to have a great session after the Fs but not to be. Feeling despondant with training and depressed with every day life at the moment. Hope its a training thing and I adapt. Will update if I get a PM session in.

1079

8/28/11 - Sunday

Snatch: 40x2, 60x2, 75x1, 85x1, 93x1, 100x0 (10 misses…)
C+J: 40x2, 65x2, 90x1, 102x1, 110x1, 120x1, 125x0x0
FS: 100x3, 125x2, 140x1, 150x1, 145x1x1x1x1

100kg snatch is starting to piss me off. Really should’ve gotten one of these today. I feel like I’m good for more than 100, I just haven’t been able to get it yet. It’s frustrating, but I’m gonna nail it.

Alec

1080

aw. so bloody close!!!

i’m back to snatching and jerking mostly. need to get back into squats and cleans…

power / squat jerk is coming along. can get 35kg pretty easy now (best split jerk was 40kg without training them often, so catching up to that). seem to cut them higher as the weight gets heavier, though (too scared to get under?) and then start missing because i don’t lock my arms out properly / get low enough under. not missing forwards much, though, so should progress these fairly quickly.

snatch is doing okay, i guess. 35kg isn’t so reliable right now but i think that is because i’ll bail if it doesn’t land right instead of contorting myself in order to save the lift.

getting faster under cleans. far too lazy to stand them up, though :frowning:

standing up cleans is harder for me than standing up snatches (when the weight is the same) :frowning: