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

Training Powerlifting
161

[quote]alexus wrote:

[quote]Koing wrote:
This is where most of the upwards power comes from. But do keep the bar close to you on the way up. If it comes away from you it’s too far. Do it with someone holding a stick about 5-10cm in front of you. When you do the lift and if you hit the bar the bars come away from you too much.
Koing[/quote]

haha i don’t reckon anybody will get that close in front of me when i’m lifting.
i did need to shuffle my feet forward about half a meter to catch it.
[/quote]

Have them stand to the side with the stick in front of you. So you can’t actually hit the person!

Koing

162

oh. haha. i wondered what the stick accessory was for :-/
gotcha.

163

its to hit you in the head when you mess up!

actually i wish my coach used a stick. whenever he feels that i throw the weight forward he just stands in front of me… then i always jump back way too much

164

20th Session

16/03/2011

Dynamic warm ups

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

110 x 1
115 x 1
120 x 1
125 x 1
128 x 1
130 x 1
135 x 1
138 x 0 : failed jerk
138 x 0 : failed jerk
138 x 1 : got it, hips behind a bit, feet could be better

Back Squats
bar x 4
70 x 3
110 x 2
130 x 1
150 x 1

160 x 1
170 x 1
180 x 1
185 x 1 +5kg SB

GHR
x6
x6
x6

Decline sit ups
x12

165

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

Working out at home. Decided to take the equipment outside because it was a nice day and so I could do jerks. It was lots of fun, and I set a PR in the clean! Got a video of the lifts (minus the dips, curls, warmups and bar work. Still have the bad thick bar, but going to get a Pendlay bushing bar for the summer!

Snatch:
-40 x 3, 3
-50 x 3
-60 x 2
-70 x 1, 1
-80 x 0, 1, 1, 1 (seemed a bit slow and had trouble raising the hips first, and trying to work on not pushing the bar forward, with mixed results. Still needs lots of work.)

Edit: My feet don’t move forward on the last snatch!! Good form is close, I can almost taste it.

Clean and Jerk:
-70 x 2
-90 x 1
-101 x 1
-110 x clean no jerk, clean no jerk, 1
-115 x clean
-119 x clean
-124 x clean
-128.5 x clean…PR clean!!!

Dips:
-25 lbs x 8
-45 x 8, 8, 8

Back Squat:
-70 kg x 5
-90 x 5
-100 x 5
-130 (285) x 5, 5, 5, 5

Barbell Curl:
-65 lbs x 10, 10, 10

Notes:
-snatches slow off the floor and didn’t look great, but I only missed one at the top weight which is about 90% max
-PR Clean!
-jerks were slow and weak
-back squat was hard! almost failed final set

166

Todays session

Front Squaat: 70, 120, 150, 170, 180, 185, 190x3/M, 175x2/2
Rest 1 hr
Front Squat: 70, 120, 165, 175, 182.5, 185x2/M, 170/2, 172.5/2
Rest 20 min
Snatch: 50x2/1, 70, 90x2/1, 100, 105/M, M, M, 1, 110, 112
Rest 10 min
Clean: 90, 110, 130, 135/M, M, 1, 140
Rest 1 hr
FS: 70, 120, 150, 170, 180, 185, 175x2/2, 1

Hard session today since I was tired going into it. Surprised myself in morning squats. The second round didnt go as well, just felt harder for some reason and couldnt maintain a strong enough rack position. My right wrist is a little dodgy, I think I slept on it wrong or something but holding stuff overhead takes a lot of precision so that I dont feel a pain. It was fine enough for snatches so I repeated a few weights and then it got in my way at 105 but I managed to figure out how to lift it without discomfort. Cleans were good but the wrist felt unstable when jerking so I ditched those today. I missed 135 due to foot positioning in the start but once I fixed that it was all good. The last round of FS was tough. I was out of gas at 185 otherwise wouldve given 190 another ride. I missed a double with 175 (only did a single) so did another double to fix that.

167

Hey cloy, on the cleans: you jump forward on every clean I watched (I didn’t watch them all).

Everything is good, but try to keep your shoulders/chest over the bar more during the 2nd pull. If you let them get behind the bar during the 2nd pull, you will jump forward. At least, this has been my experience.

168

3/18/11

3-pos cleans - 70% x 3 x 2, 75% x 3 x 4 - 205/220 lbs

Rack jerks - 70% x 3 x 2, 75% x 3 x 3 - 200/215 lbs

Cln pulls - 90% x 3 x 2 - 265 lbs

RDL (not too heavy) - 3 x 5 - 135/155/175 lbs

Complex:

  1. Hanging leg raise - 3x8
  2. Lying DB Ext Rot - 3x8
  3. Band Ext Rot - 3x10
169

[quote]PB Andy wrote:
Hey cloy, on the cleans: you jump forward on every clean I watched (I didn’t watch them all).

Everything is good, but try to keep your shoulders/chest over the bar more during the 2nd pull. If you let them get behind the bar during the 2nd pull, you will jump forward. At least, this has been my experience.[/quote]

Thanks for the tip. I did notice that, and I do that on my snatches too, just not as bad today. I’ve been working on it, it seems to work well for me with the cleans but snatches fall forward a lot. I rarely miss cleans, but it is more inneficient I suppose. I am really focusing on the snatch form right now because I can clean 128 but only snatched 90.

The hips are rising faster, but usually with the cleans its a bit better. My back was tired from carrying luggage around all day yesterday. The squats suffered the same problemx10.

170

I took some more video of my snatches. I think I still have my hips too high but I noticed it’s worse as I get tired. I still might have a bit of arm bending too.

The second video was my last lift and I was pretty tired. I seem to lose track of time doing these :stuck_out_tongue:

171

debra you need to start with hips lower in the starting position. also try doing the lifts a LOT slower with an empty bar and keep arms relaxed. Its hard at first for a lot of people to figure out how to keep arms relaxed and a tight enough grip. Try to get a feel for it. Also take a video with the camera in front of you as well.

172

about how many of them are you doing debra? i’m just remembering that my coach used to tell me ‘this isn’t crossfit’ and make me rest for a full 2 minutes between sets. and then limit me to 8-10 sets. otherwise i’d lose track of time and do a whole heap of them… i find it really tiring to get my hips down low, too. not particularly good at it at the best of times, but gets noticeably worse when i’m tired. not sure if any of this is relevant (just ignore me if it isn’t).

173

[quote]lordstorm88 wrote:
debra you need to start with hips lower in the starting position. also try doing the lifts a LOT slower with an empty bar and keep arms relaxed. Its hard at first for a lot of people to figure out how to keep arms relaxed and a tight enough grip. Try to get a feel for it. Also take a video with the camera in front of you as well.[/quote]

Will do! I looked at my video and my hips get progressively higher with each set. I tell myself hips down, arms relaxed and shoulders over the bar too. :expressionless:

[quote]alexus wrote:
about how many of them are you doing debra? i’m just remembering that my coach used to tell me ‘this isn’t crossfit’ and make me rest for a full 2 minutes between sets. and then limit me to 8-10 sets. otherwise i’d lose track of time and do a whole heap of them… i find it really tiring to get my hips down low, too. not particularly good at it at the best of times, but gets noticeably worse when i’m tired. not sure if any of this is relevant (just ignore me if it isn’t).[/quote]

I video almost every set so I start the camera, do 2 or 3 reps, stop the camera and take enough time to review the video and sit for a sec, or look at a youtube video. I did way more sets probably than I should have but I started doing singles. I first bunch of sets were really weak so once I got into a groove I wanted to keep going. I probably ate over 3500 calories yesterday so I had plenty of fuel. Usually I’m starving after a while and have to wrap it up sooner.

174

[quote]debraD wrote:
… I think I still have my hips too high but I noticed it’s worse as I get tired…[/quote]
Glenn Pendlay offered a suggestion that I’ve seen his lifters perform (don’t ask for a video link - he’s starting to post too many sessions to keep track of which ones had something notable).

But the suggestion was to pause just below the knees - this helps to reinforce the correct position for the first pull (hips and shoulders rising together). As well this will help to control the tempo of the lift. I may be wrong but to my eye you have one speed from the floor to overhead. I was always taught to have a controlled first pull then explode at the second pull.

Do you have access to a weight lifting club - even once a week or so? Having real time feedback and an objective observer, be it another lifter or a qualified coach, provides the ability to get immediate feedback/correction (and motivation) and would be a real benefit to making progress.

175

Thanks NewWorldMan, I’ll give that a try.

No weightlifting club here. I wish! I have met with a trainer but I didn’t feel like I was getting much feedback. I still have a couple of sessions left. The last couple of sessions I had with her she seemed like she was bored, was checking her watch and her phone constantly and just kept telling me ‘good’ and put on more weight, even when I was failing. We did good squat sessions though, and having a spotter was great. The gym has a bunch of platforms but they’re usually occupied by guys curling or doing pull-ups in the squat rack that is just behind the platform and there are no other weightlifters. ( I did see one once :stuck_out_tongue: ) Oh so depressing!

Once the roads thaw I’m going to see about traveling to another city to meet with a coach but I’m looking at a trip of 1.5 hour each way.

176

Saturday - Press, Deadlift

Pretty tired because I did taekwondo this morning but for some reason I didn’t think about that when I was deciding the workload. Then I realized there was some housework I needed to do so I ended early.

Press:
-40 kg x 5
-50 x 5
-65 x 3, 3, 2, 2, 0 (attempted 5x3)

Deadlift:
-135 lbs x 5
-225 x 5
-315 x 4
-405 x 0 (fail)

177

cloystreng, i’m going to try those drills once my shoulder is healed. thanks for that - never thought to try to drop with the bar at the sternum.

Hi Andy! total newb question - what’s cin pull and the 3 pos cleans?

Deb - those snatches are coming along! so jelly. did you get bumper plates yet? not sure how much those are weighing, but you gotta be careful and be able to drop that bar - even if its relatively light. i think i sprained my shoulder b/c i kept doing the same thing your doing i.e. putting the weight down. that can be a bitch on the shoulders (and i also tried to save a snatch, live and learn). Good stuff tho!

178

Masch! <3

I got them and I’m just leaving for the store I ordered them from to get some chalk and I’m debating on ordering some 45s (all in lbs). I wish I could get a set in kgs colour coded but I haven’t found them without crazy shipping costs. Those last two videos were 75 and 80 lbs I think but the little bumper plates are really flimsy and I have them on there with a bunch of small metal plates. If I can go up 15 more lbs I can at least use the sturdier bumper plates =)

I’m picking up some plywood today and maybe if the tack shop isn’t closed yet I can get a mat so I might have a platform soon so I can drop it.

I know it also tires me out to put the weight down too.

I hope your shoulder heals up quick so you can get back at it!

179

[quote]debraD wrote:

I hope your shoulder heals up quick so you can get back at it![/quote]

Thanks lover! I can’t wait to start Oly again. I’m actually going to see if i can do some bar work this week, feel the shoulder out. I did pullups yesterday and the shoulder held up well.

Sounds like a brilliant plan! You’re gonna getting all kitted out. Good for you! My dream is to one day have my own house in Bay Ridge with a garage that i can build a platform in. That would be the shiz!

180

woo hoo Masch has caught the oly bug! thought we might have lost you till soccer season was over. so glad to hear it isn’t so.