I keep wondering what you are doing alexus and aren’t progressing faster…
Do you squat heavy 2-3 times per week consistently? I just can’t imagine what’s holding you back.
[quote]ape288 wrote:
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
I really thought you had some of them! Why dont you try small jumps upto it for the first time, then take bigger jumps after you’ve got it under your belt? Something like 90,95,97,100?
[quote]lordstorm88 wrote:
I keep wondering what you are doing alexus and aren’t progressing faster…
Do you squat heavy 2-3 times per week consistently? I just can’t imagine what’s holding you back.[/quote]
injuries, lordstorm, injuries.
i smashed up my lower legs pretty bad in a car accident in around 2003. was told i’d never walk without crutches. my aim was to walk at normal walking pace without crutches and the day i could do that was the day i’d exceeded expectations and my physio ceased.
i first joined the gym nearly 3 years ago. was very decrepit, basically and decided it was time to do something about it. i had all kinds of aches and pains and bad posture etc. my legs were still very atrophied from the accident since i still couldn’t walk very much and prior to the accident walking was my only form of exercise.
mobility is my greatest aim. to have the mobility to hit the positions for olympic lifting and to transition between the positions. i need to do a lot of soft tissue work because i have a lot of scar tissue. progress is very slow since i’m 32, now, and my injuries are fairly old injuries from a rehab point of view. i still have dislocated joints in my feet - but apparently they were lucky to save them at all. i still have next to no ankle dorsiflexion so lose a lot of leverage with olympic front squats in particular since i can’t get my hips properly in under the bar (and i also have fairly standard female problems of weak hips and knee cave and so on).
basically… i am getting there… but, yeah, i really really suck.
heh.
– i’ve been squatting 3x a week for a couple years now. hit the end of linear progression on front squat and couldn’t get past the russian squat routine 4x4. i’m now doing linear progression on low bar back squats which i think is usefully teaching me hip drive out the hole. i expect my low bar back squat not to be hindered by injuries since it requires a relatively upright position of the shins. so basically… i should be capable of getting decently strong with them. if i don’t… then clearly something else is going wrong with my training…
lordstorm - -
try a little experiment (just to humor me)
try squatting with your feet up against a wall.
that is what it is like for me front squatting.
my torso needs to stay upright (the wall assures you do that)
my shins can’t come forwards because i lack the ankle dorsiflexion (the wall assures you do that)
how much weight do you reckon you could front squat like that?
(except of course you can’t try that because the wall prevents you holding your elbows up
that is what front squatting is like for me. i’m lucky i don’t fall on my ass (mostly).
@alexus: Good job being persistent through an injury like that. I had no idea your leg was so banged up, I probably would’ve felt sorry for myself and quit by now. So props on that.
@ed ache: I’ve gone as high as 95 before going for 100 and had a few really close attempts that day too. I don’t think I need to go as high as 97 because I’m pretty sure I’m capable of doing like 105, I just think I’m mentally stuck at 100. In all honesty there was no excuse for me to miss the very first attempt at it yesterday, I’m still trying to figure out how that one got behind me lol.
snatch - 70x2, 80x2, 90x1, 95x1, 100x1 2.5kgs PR. Couple more weeks and I’ll get a bw snatch! finally!
c&j up to 100, tried 107.5 twice first got up, bit dizzy and missed the jerk, 2nd racked it but couldn’t stand up. Too tired, I didn’t eat a lot today and PRed in the snatch.
alexus, right that sucks… I tried the wall squat and I can do it but I end up on my heels and my back gives in quite a bit. There are some cleans that one catches like that and can still get up but it must be really hard and probably dangerous to progress on squats with something like that.
I’ve heard that you can get oly shoes with higher or lower heel. Have you tried getting some that are higher or lower than the ones you have now(I assume higher would be better)? maybe they can help.
I guess you will also have to do a ton of mobility and stretching. Still if you are seeing progress with your mobility, keep at it! Once you get it sorted out some more you’ll have the big gains to look forward to! Then again I’ve no idea how the injuries have hurt the muscle besides making them less flexible.
yeah, i got my shoes altered so the heel rise is about 2x standard raise. it helps shift my balance forwards, i think, so i can keep the weight on my heels without canning on my ass. i’ve needed to work on maintaining my lumbar arch through the full range of motion a lot more than most. i think because the hip angle is more acute or something…
basically i need to sit my ass back because there isn’t room for it between my legs because my knees / hips can’t come forwards.
am experimenting… will learn hip drive from back squats then see if i can get that part to carry over to my front squats.
will work hard on my hips (stretch the front, activate the back) so i can get my knees out the way more to the sides, too (like my avatar).
you know… if i was actually good at this… or it was easy for me…
i’m sure i’d get sick of it.
Alec wrote:
“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.”
Your damn right your gonna nail it!!!
Thanks alot for the video. it makes me feel like a wussy cause when i PR if i miss twice i just take weight off the bar. My man you really push. And yeah it was right there.
8/27/2011
Missed workout to help friend and his wife move
LivingRoom Suite x1
Washer n Dryer x1
Fridge x1
Stove x1
Dining Room Suite x1
Bedroom Suite x3
Home workshop x1
Junk the guy should have thrown away 20 years ago x too much!
8/28/2011 5:30 AM
1500M jog
40M sprints x 20
8/29/2011 5:30 AM
CJ (in lbs)
barwork
115x3x2
155x1
160x1
165x1
170x1
175x1
180x1
190x1 PR clean was sloppy but the jerk was sharp. Real happy, been stuck here for 2 weeks.
175x2
185x2
175x2
160x5
db curl x 2sets
OH EZ Tri Ext x 2sets
[quote]LBramble wrote:
Alec wrote:
“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.”
Your damn right your gonna nail it!!!
Thanks alot for the video. it makes me feel like a wussy cause when i PR if i miss twice i just take weight off the bar. My man you really push. And yeah it was right there.
8/27/2011
Missed workout to help friend and his wife move
LivingRoom Suite x1
Washer n Dryer x1
Fridge x1
Stove x1
Dining Room Suite x1
Bedroom Suite x3
Home workshop x1
Junk the guy should have thrown away 20 years ago x too much!
8/28/2011 5:30 AM
1500M jog
40M sprints x 20
8/29/2011 5:30 AM
CJ (in lbs)
barwork
115x3x2
155x1
160x1
165x1
170x1
175x1
180x1
190x1 PR clean was sloppy but the jerk was sharp. Real happy, been stuck here for 2 weeks.
175x2
185x2
175x2
160x5
db curl x 2sets
OH EZ Tri Ext x 2sets
[/quote]
Haha thanks man. Yeah, if the attempts are all good attempts I figure what the heck and I’ll take a few shots at it. They were all pretty decent yesterday, I almost cried after that first miss lol. But I’m hoping to hit it soon. Good luck with your lifting too man.
bw 101.8
woohoo. Couple of weeks of veggies and I’ll compete under 100. I also feel quite fine so I think I’ll get down to 94 for the nationals(if I qualify) in november then there are qualification rounds again in january where I’ll have to compete again since I won’t be under 23 anymore for which the total needed are either 235 or 250.
Now I’ll need to do either 217 or 247 and of course I won’t get the 247 but if I can get a 115 c&j soon then I got a pretty good chance at 217. It will be hard but if I manage to make it that will make it all the more rewarding
not related to olympic lifting… I just passed my driver exam. woohoo. I can legally smash my car now.
[quote]ape288 wrote:
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[/quote]
Youre rolling onto your toes and hopping forward in those lifts. If you wait a little longer and keep your head from whiplashing, youll be able to get enough upward force to get under the bar. If you send the bar out like youre doing, it wont matter how hard you can pull because youre aiming in the wrong direction.
jerks today. not quite sure whether i should train to hit a certain bottom position under these and if so how low it should be.
I seem to start cutting them high as the weight gets heavier for me - and then end up missing them because I don’t really punch out my arms / drop low enough under them.
Ideas welcome.
alexus, do you have the ankle flexibility to do a quarter squat straight up and down… as in, hips don’t move horizontally, only knees?
nope 
trying to minimize forward lean in the torso as much as possible but, yeah, um…
also standing with the weight over my head looks odd. trying not to lock out my knees but my high shoes give me the weird anterior pelvic tilt…
Unfortunately I think that’s the biggest issue. A heavy weight forward will be too hard to recover from even if you jump forward. Perhaps you can try to “guide” the bar with the hands back while jerking. Punch back and up!
Cutting them high is normal if the bar is forward. I also had the biggest trouble by cutting them forward and still do a bit. And I think most people can get away with not going as low as possible. Unless you just want to squat jerk anyway in which case it’ll be pretty much impossible to do if you are throwing the bar forward.
yes, i see what you are saying, the last two were pushed forwards a bit by me as i stood them up. i’m also going to lose a lot of leverage having that much forward lean… will see if i can get myself more upright…
[quote]GqArtguy wrote:
[quote]ape288 wrote:
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[/quote]
Youre rolling onto your toes and hopping forward in those lifts. If you wait a little longer and keep your head from whiplashing, youll be able to get enough upward force to get under the bar. If you send the bar out like youre doing, it wont matter how hard you can pull because youre aiming in the wrong direction.
[/quote]
So I’m still not keeping the bar close enough? Also, are you saying I’m starting the 2nd pull too soon?
Time for a Big update:
29/8/11
AM
FS
Barx5
60x5
100x3
130x1
140x1
150x0
135 2x2
PM
FS
Barx5
60x5
100x3
130x1
140x1
145x1
132 2x2
30/8/11
AM
FS
Barx5
60x5
100x3
130x1
140x1
132 2x2
PM
SN
Bar x a few
60x2
80x2
90x1/1/1/0/0/1/1/1/1/1/1/1
100x0/0/0
PC&J
60x2
90x1
110xpc
110x1
115x1
15min
FS
70x1
110x1
130x1
140x1
2FS 1Jerk
70
80
90
100
110
120x0
31/8/11
AM
FS
Barx5
60x5
100x3
130x1
140x1
130 2x1 Tired and ill
PM
PC&J
60x2
90x1
110x1/1/1/1/1/1/1/1/1/1/1 All could be passed in comp. V.Happy with this
1Snatch 1OHS
40x3
60x1
70x1
80x1
85x0,1,1,1
Trainings going ok at the moment. Annoyed at missing the 100 snatch still, hopefully shoulder stability will return.
Here are my attempts at a 130 c&j from a few sessions back
31/08/2011
FS
50 x3
100
130
150
160 hard
170 just under 95%, so pretty good
Sn
bar work
50 x2
70
90
110x
120x
120x
120x
120x lost it squating up backwards and the bar was in front, gash
120x
120x
120 booyah! going backwards but I squated up and held on to it
122x
122x
122x
122 booyah!
125x
125x
125x
12 misses at 120+ and one at 110, awesome! Power was good but lacked sharpness from the missed week…
CJ
110
130
144x
144x
Koing