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Training Powerlifting
121

Wednesday - Snatch Technique Work, Clean and Jerk, Push Press/Jerk, Front Squat

Started off with some snatch work. Was going to do hang snatches, but I decided to work on my first pull, which sets me up for a powerful forward hip extension, which always shoots the bar in front of me. Always. Worked on it with some friends watching and commenting. I don’t know if I made any progress, but it needs work.

Clean and Jerk:
-70 x 1, 1
-90 x 1
-100 x 1
-110 x 1, 0, 1
-115 x clean
-120 x clean
-125 x miss (almost got the rack position)

Push Press/Jerk (it was turning into a power jerk):
-40 x 3
-70 x 3
-78 x 3, 3, 3, 3, 3

Front Squat:
-135 x 4
-185 x 3
-225 x 2
-265 x 3, 3, 3, 3

Back Extension:
-35 lbs x 10, 10, 10

Barbell Curl:
-60 lbs x 10

Cable Row:
-entire stack x 1

Notes:
-snatches need lots of work, and although its getting better it has a long was to go
-felt good about the cleans
-got talked to about dropping weights, but its cool because I have a meeting with one of the higher ups in CRS next week to talk about the policy. I am preparing a convincing argument about safety.

122

@Debra

Hell I wish I was half as flexible as you are. Your Snatches are definitely getting better, keep up the good work.

One thing I noticed though: it seems like your arms are bending too early.

123

agreed lesfayes. not only are they bending early (which is not always bad but in this case it is) but it seems you are using your arms to bring the bar to your hips, but it should be the other way around. Bring your hips to the bar, your arms are just hooks!

124

I can see that now that you guys mention it. I didn’t see it when I looked at it yesterday, but tonight I tried some more weight and that’s what I found I was doing.

lesfayes, I’ve noticed a big improvement in my flexibility just over the past couple of weeks.

I bought some shoes from Rogue fitness but I didn’t realize until they e-mailed me to inform me that they are going to take probably 2-3 weeks to get here because they’re coming from the US. Irritating that I ordered from Rogue CANADA to avoid that and I could have ordered from anywhere. Hopefully they fit and I don’t have to send them back :confused:

125

friday 11/3/11
power snatch + snatch jerk+snatch balance
2+2+2,2+2+2x65
3+1+1x70
2+1+1x75

these were much better than last time, felt more … powerful?

power cleans and jerks and stuff and technique

up to 90. I just can’t find how to do a powerful extension on the clean like with the snatch. I’m gonna try a wider feet stance and see what happens

front squat maxing out
130 … this time I actually tried to get up but got stuck… after I started losing consciousness I decided to just let it drop. NEXT TIME!

press behind neck maxing out also… 65kgs, I actually didn’t expect more than 60.

126

[quote]debraD wrote:
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

[/quote]

You look really good imo. A bit of an early arm bend to get the bar to the hips but no biggie imo. Just pull them back with straight arms, this will use your lats.

But the biggest minor issue imo is your hips, they are too high imo. Lower them down a tad so you can use your quads more to pull the bar off the floor, when the weight gets heavier it’ll be much much harder on your back if your hips are so high. Lower the hips a tad.

Good turn over and really deep position. Solid! Your improving a lot! BOOK YOUR FIRST MEET :smiley:

Koing

127

Koing! Thank you :slight_smile: Booking a meet sounds very scary though. I’m hoping to go watch one next weekend.

128

Friday - Snatch, Clean and Jerk, Dips, Back Squat

Changed up the technique for the snatch, keeping the bar close to the body, starting from a higher position, and not banging the bar horizontally off the hips. Took a video, posted at bottom.

Snatch:
-40 kg x 3
-50 x 4
-60 x 3
-70 x 2
-80 x 1, 1
-85 x 0, 0, 0
-70 x 1, 1, 1

Clean and Jerk:
-70 kg x 2
-90 x 1
-100 x 1
-110 x 1
-115 x clean no jerk, clean no jerk
-120 x 1 clean
-125 x 1 clean (PR clean!!)
-128.3 x miss

Dips:
-BW x 10
-25 lbs x 8
-40 x 8, 8, 8

Back Squat (was in a hurry, very little rest between sets):
-135 x 5 (quick squats)
-225 x 4 (quick squats)
-280 x 5, 5, 5, 5

No time for barbell curls, I had to run.

129

[quote]debraD wrote:
Koing! Thank you :slight_smile: Booking a meet sounds very scary though. I’m hoping to go watch one next weekend. [/quote]
Indeed, go watch a meet - in particular get back to the warm-up area and observe how people time their warm-ups.
Let booking the meet be scary but don’t have anything but fun AT the first meet. In my experience, EVERYONE at the meets are friendly, helpful, and encouraging. You will learn so much about lifting from a first meet.

It might be worth a post here from an experienced lifter/coach on what to expect at a first meet.
Do make sure you know the rules (simple things like bring your feet together and wait for the head ref’s signal before your lower the bar!)

130

Last 2 Days:

Thurs:
Front Squat: 70, 100, 130, 160, 170, 180, 185/1, 170/2, 175/2 (PR double on 175, went up from 170 bc it was fast)
Rest
Snatch: 50, 70, 90, 90, 100/1, 105/m,1, 110/m, m, m, 1, 1, 112/1 (just getting used to a faster rhythm)
Rest
CJ: 70, 90, 110, 120, 130, 135/1 (these felt so hard, pulled the 135 out of my ass)
Rest
FS: 120, 150, 170, 180, 185/1, 170x2/2 (glad I got 185 again, I was shaky and hungry, and just wanted to get these over with)

Fri:

FS: Same as Thurs, 185 felt hard but glad I got it
Rest
Snatch: same as Thurs but stopped at 110, didnt have more in the tank
Rest
CJ: 50, 70, 90, 110, 120/m,1, 125/1, 130/m,1 (felt really sluggish on these, the misses were totally due to pulling slowly)
Rest
FS: 140, 160, 170/1, 160x2/2 (so zapped by this point. Smoked the FS but my abs were shaky in stabilizing on the way up due to being tired. I probably could have gone higher on the FS but it was late and Abadjiev said to stop there).

Hope to hit 190 on the FS tonight, we’ll see.

131

I’ve recently opened my own MMA/ Strength and conditioning gym in the UK. We have our own olympic platform so I am back lifting the oly lifts again.
Bodyweight 70kg
Snatch singles
50kg, 52.5, 55, 57.5, and a few at 60. just seeing how far i can go at the minute
Clean and jerk singles
70kg, 72.5, 75, 77.5, 80, 80, 80

Feel really good cleaning, technique feels solid. I am able to get rock bottom ass to ground on cleans easy.
Struggling getting under the bar with the snatch and also the jerk. Stability of my upper/middle back seems to just give out the lower I go with the bar overhead on both lifts.

Strength and stability will come there I guess.

Any way, felt good lifting again with the oly lifts on the new platform.

132

12/3/11

thumb is ripped apart again, I tried wrapping it and lifting anyway but it hurt way too much with even 50 kgs… sooo

Jerk from racks
80x3
90x2
95x2
100x1
105x1
110 miss :frowning: no PR

The technique sucked kind of… idk why it always sucks from racks.

back squat
4,4x120
3,3,3x130

Pleased about these.

I think I’ll take another week with the same program since the last two have been… shitty.

133

19th Session

13/03/2011

Training at www.core-cambridge.com today!

Dynamic stretches

Snatch
bar work
40 x 3
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
112.5 x 0 : in front
112.5 x 1 : +2.5kg SB (Seasons Best)
115 x 1 : +5kg SB smoked it

C&J
bar work
40 x 2
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
135 x 1 : Equal training SB
140 x 0 ; caught it but then it let it go in front = fail
140 x 0 ; caught it, rolled me over
140 x 0 ; got the Clean, missed the Jerk

Back Squats
70 x 3
110 x 2
140 x 1
160 x 1
170 x 1
180 x 0 ; buried, maybe the 3 attempts at 130 wore me out?

GHR machien
x5
x5
x5

beasted!

Koing

Video from the session of some of my lifts

Video from about a month ago

I can Jerk well at times! The 130 and 135 Jerks felt sharp, going to work on getting on to my toes and then splitting fast once on my toes. Jerks look really good! In fact some of the best I’ve done! Dip and drive also very good. It’s just about being consistent when it’s heavy 140+ and getting it done…

134

[quote]Koing wrote:
It’s just about being consistent when it’s heavy …[/quote]
Isn’t this the truth!

Nice effort of the third 140 attempt - looks like you had your arms locked out.

135

[quote]NewWorldMan wrote:

[quote]Koing wrote:
It’s just about being consistent when it’s heavy …[/quote]
Isn’t this the truth!

Nice effort of the third 140 attempt - looks like you had your arms locked out.[/quote]

Yeah they were locked, just the bar wasn’t high enough overall. My knee touched the ground on the split…but usually my jerks forward so it just locks out then drops instantly.

Koing

136

ay KOING! that’s some nice lifting there ya scallywag!

(lol)

137

Saturday:

FS: 70, 120, 150, 160, 170, 180/1, this was really hard, just couldnt get a good rack position and my wrist was giving me grief so I didnt do doubles after that.
Rest
Snatch: 50x3/1, 70, 90/M,1, 100, 105/1 Felt rickety and just tired, these felt like work.
Rest
CJ: 50, 70, 90, 110, 120, 126, 131, 136, 141/1 That came out of nowhere. I just woke up for these after dreading them the last few sessions. 131 was fast enough that I was told to go 136. I amped up for it and smoked it thinking it was my last one and was shaking afterwards. Then I was told it was too easy and to go to 141. I was drained but summoned enough adrenaline to smoke it, so much that I was shaking as I was getting set. Then after making it, Abadjiev called me a sandbagger and said I shouldve done 146 instead but to go squat since that was my last lift :stuck_out_tongue:
FS: 140, 160, 170, 180/1, 165x2/2 squats were so damn hard today.

Today:

Flew in, didnt have time or sleep to do quick lifts so just did a double squat session in between an athlete.

FS: 70, 120, 150, 165, 175, 180, 185, 187.5/1
Rest 1 hr
FS: 70, 120, 150, 170, 180, 185/1, 190/M, 175x3/2 I think if I had more sleep I wouldve have made 190 but ran out of gas on it midway up. Pretty happy with the 175, that was work.

138

3/14/11
Finally getting back to the gym after a bit of a hiatus due to surgery, sickness, and a bunch of other crap…

Mobility Stuff

Snatch:
Bar Work
65 x 2
95 x 2
115 x 2
135 x 1, 1, 1, 1, 1

Deadlift:
225 x 3
275 x 3
315 x 1
345 x 1
365 x 1

Kettlebell Swings:
44 x 10, 10, 10, 10

Stretching

139

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

Snatch:
-bar work - video
-40 kg x 6
-50 x 6, 6
-60 x 3
-70 x 2
-75 x 2
-80 x 0, 1, 0, 1 - looking at the video of the first two, the missed lift was actually better. I dropped lower, but the pull was weak. The second was caught above parallel. In both, the feet split too wide.

Hang Clean (high hang):
-70 kg x 2
-80 x 2
-90 x 2
-105 x 3, 3, 3, 3, 3

Bench Press:
-135 lb x 5
-185 x 4
-225 x 4, 4, 4, 4

Back Squat:
-135 lb x 5
-225 x 5
-285 x 4, 4, 4, 4 - video set 1. Honestly, set 4 was the best one.

Weighted Situp:
-40 lb x 10, 10, 10

Notes:
-started higher with the snatch
-tried to jump with it
-slow on the pull in the snatch
-trouble getting low

140

3/14/11

So today, back to back squats/front squats. I was in the gym for like 2.5 hrs, half the time I was sitting down trying to get my legs to recover hahaha.

Front squat - 75% x 3 x 10 - 250 lbs

Back squat - 75% x 3 x 5 - 295 lbs

Complex:

  1. Pull-ups - 6/6/4/4
  2. Push-ups - 12/12/10/10