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

Training Powerlifting
101

I did many many snatches (stopped counting) hopefully getting better.

Friday tried going slow and from hang:

Today I did lots more reps and Don McCauley’s drills in between trying to feel the hip movement correctly.

10 sets of cleans with 3 jerks up to 120lbs. I’ve been focusing on snatches and have been neglecting them so they’re kind of weak and my split is goofy. I probably shouldn’t put up the vid =o

Front squats (lbs) I was kinda bummed at my numbers then I realized I was thinking about my back squat numbers and these were alright for me lol. I’ve never put up a front squat vid so here it is.
135x6
155x3
155x3
160x3
160x3

102

wow Deb everything is looking a lot better. Your hang snatch video is the best, that technique is awesome right there. Try to replicate that in the full snatch from the floor. Think of it like this: from the floor, get the bar to above knee/mid-thigh by knee extension alone. Then, just hang snatch it. Try not to pause above the knee during the lift, just keep doing it and doing it until the fluidity gets to look like one single motion.

The jerks look sooo much better as well. Your getting deep, nice big split, just try to make sure you push/jump straight through the heels so your butt doesn’t come forward on the dip. And for your recovery, do the opposite… front foot goes back first, then the back foot.

103

Thank you Andy! :)))) Moar practice!

104

[quote]debraD wrote:
Thank you Andy! :)))) Moar practice! [/quote]
Andy is spot on - very marked improvement in positions!

‘Moar practice’ - that’s the mantra for all of us I reckon.

Now, go buy some lifting shoes and enter a meet!

105

110kg snatch yesterday

http://www.facebook.com/video/video.php?v=183147088395137

does this work? I don’t have the video file to upload on youtube.

106

[quote]NewWorldMan wrote:

[quote]debraD wrote:
Thank you Andy! :)))) Moar practice! [/quote]
Andy is spot on - very marked improvement in positions!

‘Moar practice’ - that’s the mantra for all of us I reckon.

Now, go buy some lifting shoes and enter a meet![/quote]

The shoes are in the mail. Now whether they will fit…

[quote]PB Andy wrote:
110kg snatch yesterday

http://www.facebook.com/video/video.php?v=183147088395137

does this work? I don’t have the video file to upload on youtube.[/quote]

Yes that works. Very nice! That looked easy for you.

107

[quote]PB Andy wrote:
110kg snatch yesterday

http://www.facebook.com/video/video.php?v=183147088395137

does this work? I don’t have the video file to upload on youtube.[/quote]
Nice lift - didn’t look like a limit lift.

108

[quote]PB Andy wrote:
110kg snatch yesterday

http://www.facebook.com/video/video.php?v=183147088395137

does this work? I don’t have the video file to upload on youtube.[/quote]

Nice snatch!

109

16th
02/03/2011
Dynamic war ups
C&J
bar work
40 x 1 + 1 extra Jerk
60 x 1 + 1 extra jerk
80 x 1 + 1 extra Jerk
100 x 1
110 x 1
115 x 0 : wtf @ sh!t jerk?!
115 x 1 : got it, but the Jerk wasn’t perfect
110 x 1 : much better
112 x 1 : okay
112 x 1 : better
120 x 1 : good
130 x 1 : good
140 x 0 : failed Jerk, but fairly close
140 x 0 : failed Jerk, not close, 2nd attempt at 140 Clean felt much heavier
Back Squats
110 x 2
130 x 2
150 x 1
170 x 2
170 x 2
170 x 2
Bench Press
50 x 46reps + 2 + 2 lol should be able to do 50 @ 50
Bicep curls
bar x 30reps
Military Press
bar x 30reps
GHR
x6
x6
x6
Decline sit ups
12
12
12

110

17th Session

5/03/2011

Dynamic stretches

Snatch
bar work
90 x 1 : yeah you read that right. Buddy was failed to Snatch 90 so I showed him how to do it, felt heavy on my wrists but not too bad off the floor
40 x 3
50 x 2
60 x 2
70 x 2
70 x 2
80 x 2
80 x 1
90 x 1
95 x 0
95 x 0
95 x 0
95 x 0
95 x 0
95 x 1 : stayed over the bar better

Back Squats
110 x 3
130 x 6
150 x 6

Wide Grip Pull ups: Paused
12reps

GHR
x6
x6
x6

Done

Koing

111

Havent posted regularly but today was good:

Front squat: 70/3, 100x3/1, 130, 150, 165, 175, 180/1 (180 stopped moving near the top but finally got it locked out)
Rest 20min
Snatch: 50, 70, 90x2/1, 100x2/1, 105/M, 1, 108/M,1, 110/1, 113/1,M,1 The misses were very close, I was focusing on pulling faster so my tempo was a little off. The weight wasnt heavy.
Rest 1 hr
Front Squat: 70, 100, 130, 150, 170, 180, 185, 190/1 (2kg PR)
Rest 20 min
CJ: 70, 90, 110, 120/M,1, 128/M,M,1, 133/M,1, 138/M,1 (same as the snatch, I would catch the clean on the Ms but I wasnt pleased with it so no jerk, hence M)
Rest 1 hr
Front Squat: 70, 100, 130, 150, 170, 180, 185/1, 170x2/2 hungry and shaky after 185, otherwise I would have given 190 another crack.

112

damn Gq are you a sponsored athlete or something??

and we need some vids!! :smiley:

113

[quote]PB Andy wrote:
damn Gq are you a sponsored athlete or something??

and we need some vids!! :D[/quote]

No, I coach at a gym so I have clients during my 1 hr breaks and before the first session and/or after the last squat session. Basically I just train around my athletes and train with Abadjiev when on days I dont have to work (meanwhile doing what I need to do when I am working). I guess you can say I sponsor myself :stuck_out_tongue:

114

Monday - Snatch, Hang Clean, Bench Press, Back Squat

Snatch:
-40 x 3, 3
-55 x 3, 2
-70 x 1, 1
-80 x 1
-84 x 1, 1 (did it again, because first was a pressout)
-90 x 0, 1 (got a video this time!)
-92.3 x 0 (no power, terrible pull)

Hang Clean (high hang):
-70 x 3
-90 x 3
-105 x 3, 3, 3, 3, 3

Bench Press: (trying for 4x4)
-135 x 5
-185 x 5
-205 x 3
-225 x 4, 4, 4, 3

Back Squat (4x4):
-135 x 5
-185 x 5
-215 x 3
-250 x 2
-280 x 4, 4, 4, 4

Weighted Situp (decline):
-35 x 10, 10, 10

Notes:
-finally got the snatch on tape!

115

[quote]cloystreng wrote:
Monday - Snatch, Hang Clean, Bench Press, Back Squat

-90 x 0, 1 (got a video this time!)

Notes:
-finally got the snatch on tape![/quote]
Snatch looks good and easy for you.
Now, bring us a video of your jerks. You mentioned you thought your split was a little shallow/narrow - so you will fix this the next time, no?

Keep up the good work!

116

18th Session

07/03/2011

Dynamic warm ups

C&J
bar work
40 x 2
60 x 2
80 x 1
100 x 1

110 x 1
115 x 1
118 x 1
120 x 1
125 x 1
130 x 1 : 94.9% of this seasons best 137
130 x 1
130 x 1

Happy. It’s improving.

Back Squats
bar x 5
60 x 3
100 x 2
120 x 2
140 x 2

160 x6
170 x4
180 x2

Best squats of the year so far. Just felt f0cking strong. I haven’t slept much over the past 7 days and I was debating to go to the gym or not. I was on the john and was debating at home. Then I thought f0ck it. Losers don’t go to the f0cking gym. Got my ass down the gym, and once I did my dynamic stretches and got the bar work in I was up and running. The bar just felt LIGHT for once when I unracked it. LIGHT Usually 140 would feel heavy but it felt light. 180 felt light to unrack so that was SWEET

GHR
x6
x6
x6
x6

Decline sit ups
x12
x12
x12

Really pleased with the session. Best session of the year so far interms of lifting and squats.

Done!

Koing

117

[quote]cloystreng wrote:
Monday - Snatch, Hang Clean, Bench Press, Back Squat

Snatch:
-40 x 3, 3
-55 x 3, 2
-70 x 1, 1
-80 x 1
-84 x 1, 1 (did it again, because first was a pressout)
-90 x 0, 1 (got a video this time!)
-92.3 x 0 (no power, terrible pull)

Hang Clean (high hang):
-70 x 3
-90 x 3
-105 x 3, 3, 3, 3, 3

Bench Press: (trying for 4x4)
-135 x 5
-185 x 5
-205 x 3
-225 x 4, 4, 4, 3

Back Squat (4x4):
-135 x 5
-185 x 5
-215 x 3
-250 x 2
-280 x 4, 4, 4, 4

Weighted Situp (decline):
-35 x 10, 10, 10

Notes:
-finally got the snatch on tape![/quote]

Congrats on the PB.

Make the turn over in getting under faster and lock out hard with your arms. Looks a bit soft with your arms, looks like your slowly prssing it out. Keep up the good work mate!

Koing

118

@Newworldman:

Thanks! I will be clean and jerking Wednesday so I can have some videos of that soon. I posted one of a PR jerk but I barely split, so I want to improve. Its on the pages somewhere here.

@Koing:

Thanks! I thought it looked a bit slow too. About the pressing out, I actually was having an issue with that in lower weights. I pressed out 84, so I did it again, and it was tighter, so I did 90, and I don’t think it would have been red lighted, but it was definitely not as tight as I would have liked.

119

tuesday 8/3/11
snatch
3,3x80 missed last, 2nd 3rd rep
3x85 made them all pretty happy about this :smiley:
1,1x90 missed 2nd rep

4 misses again, same reasons, still I consider the 3x85 an improvement

c&j
2+1x90
1+1x95
1+1x100

snatch pulls
4,4x95
3,3x105 I am actually starting to shrug my shoulders instead of just pulling with arms!

back squat
4,4x120
3,3x127.5
1,2,1x135

these were hard but not extremely hard, felt I could do slightly more

push press behind neck
3,3x70
2,2x75

overhead press
4,4,4x60

pretty happy about today’s session. Nothing major to comment on. On saturday I played soccer(for you americans)/football… nothing too serious of course and I was the goalkeep for the first half. When we scored the first goal I thought it would be fun to test out if I could do a pull up. Next thing you know, since it wasn’t screwed to the ground, the whole thing fell on me and hit both of my knees so I have a couple of nice bruises there. Too bad there was no video, it must have looked pretty funny!

120

I feel like my snatches are finally improving (I hope!) Thanks everyone for the help :slight_smile:

Also did some snatch balance, some c&j very light, didn’t log them

back squats (lbs):
150x3
160x3
170x3
175x3
180X3
180x3