I thought your grip is somewhat big for a female, alexus?
yes, it is. but the powerlifting bars are wider than the men’s oly bar, even. and both of those bars are stiffer than the women’s oly bar so less rewarding of speed with respect to riding the bounce out the hole.
17/10/2011
Dynamic warm ups
-spent a bit more time warming up my shoulders. They were trashed from lifting so much
Sn
bar work
50 x2
70
90 feeling strong but not uber dynamic or anything
100x
100 got it straight away
110 had to double bounce out, wtf?!
120x rolled out the back
120x had it but couldn’t quite squat up, terrible…
120 stuck it! booyah! Felt good to hit it
123x in front a tad
123x couldn’t get up
123x
FS
100
140
170 nice
182x not quite, I’ll get it soon, very soon!
170 x2 +3kg PB! Booyah!
Koing
[quote]alexus wrote:
[quote]Koing wrote:
just concentrate on getting stronger. No need to analyse it further.
Koing[/quote]
:-o
but analyzing it is the funnest part…
oh wells… looks like i’m training at the right place to get stronger… need to wait for people to finish deadlifting with the oly bar on the platform before i get to use it… so that leaves me snatching with the fat grip rigid powerlifting bar in the squat rack. i figure that will last about as long as it takes me to drop it down hard so it smashes back against the rack and they figure they care more about their nice powerlifting bars than about nudging the weights up off the floor 2 at a time…
perhaps.
really missing the women’s bar 
so much i feel like crying.
and they only have very flimsy greens that have a huge crack down one of them already so i can’t properly drop anything until i get to 50kg.
getting very fussy over my grip… took me ages to feel semi-comfortable with the women’s bar…
still. time to stop fussing and really work on getting stronger, i suppose.
i can do 40kg. if i’m well and truly determined. if i’m well and truly determined… i suspect i could do more.
sigh.
[/quote]
In the video was it 40? Or 30?
Just hammer the lifts and squats. It will increase but due to your numbers 5kg is a big % of 40 as oppose to 5 of 100+, so progress wil feel a bit slower but the main thing your lifting is looking GOOD, technique and positions look good.
Koing
[quote]Ed Ache wrote:
17/10/11
FS
bar x5,5,5
40x5,5,5
60x5
100x3
130x1
140x1
152.5x1 1.5kg pb, hooooooooooooooo
140x2
135x2
Power snatch
40x4
50x2
60x2
70x2
80x2
85x2
PM
FS
Barx5,5
40x5,6,5
60x5
100x3
130x1
140x1
145x1
135x1,0 clipped the saftey bar in the squat rack
135x0 gassed
Since adopting ‘The System’ I’ve put 12kgs on my FS in 16 weeks. 140->152 so far. I’d love 160 before the year is out.[/quote]
Congrats on the PB!
THE SYSTEM, it must be typed with a capital T and S :D.
Your hammering that FS up and it WILL PULL YOUR LIFTS UP WITH IT as long as you lift heavy often 
What does your coach thing of your training?
I like that you are putting a lot of faith in it and plugging away at it. A lesser person would think f0ck this after their numbers dip down a bit or crash or not hit big weights. You get that session where EVERYTHING comes together and you just feel invincible. Remember to taper 2-3 weeks out. Drop the morning squat sessions, only do the evening sessions. Balls to the wall on the Sn and CJ 7 days out. Hit openers 5 and 3 days out from the comp. Come comp day you will be feeling IMMENSE.
Koing
[quote]Koing wrote:
What does your coach thing of your training?
I like that you are putting a lot of faith in it and plugging away at it. A lesser person would think f0ck this after their numbers dip down a bit or crash or not hit big weights. You get that session where EVERYTHING comes together and you just feel invincible. Remember to taper 2-3 weeks out. Drop the morning squat sessions, only do the evening sessions. Balls to the wall on the Sn and CJ 7 days out. Hit openers 5 and 3 days out from the comp. Come comp day you will be feeling IMMENSE.
Koing[/quote]
I think most people who I tell think I’m a bit of a lunatic. I’m under Mark Beck and Les Green, their both pretty impressed with how my sntaches are looking and how much effort I’m putting in.
I’m pretty lucky that I work in a Gym that has a squat rack, and there is a lifting platform 2.30mins from my house. Because of the nature of my job I can eat regular and often and get 10hours sleep a night. I normally do 1 early a week so on that day I just back squat and have a 2 hour nap when I get in. So while I’m mid 20’s and have the chance I thought f0ck it, why not!
Mate, it took serious mental fortitude to get myself down to the gym on some days, especially after the 2nd week of not breaking 140!
My next comp is the northern open, 26th November. I actually Can’t wait to taper!
[quote]Ed Ache wrote:
[quote]Koing wrote:
What does your coach thing of your training?
I like that you are putting a lot of faith in it and plugging away at it. A lesser person would think f0ck this after their numbers dip down a bit or crash or not hit big weights. You get that session where EVERYTHING comes together and you just feel invincible. Remember to taper 2-3 weeks out. Drop the morning squat sessions, only do the evening sessions. Balls to the wall on the Sn and CJ 7 days out. Hit openers 5 and 3 days out from the comp. Come comp day you will be feeling IMMENSE.
Koing[/quote]
I think most people who I tell think I’m a bit of a lunatic. I’m under Mark Beck and Les Green, their both pretty impressed with how my sntaches are looking and how much effort I’m putting in.
I’m pretty lucky that I work in a Gym that has a squat rack, and there is a lifting platform 2.30mins from my house. Because of the nature of my job I can eat regular and often and get 10hours sleep a night. I normally do 1 early a week so on that day I just back squat and have a 2 hour nap when I get in. So while I’m mid 20’s and have the chance I thought f0ck it, why not!
Mate, it took serious mental fortitude to get myself down to the gym on some days, especially after the 2nd week of not breaking 140!
My next comp is the northern open, 26th November. I actually Can’t wait to taper![/quote]
Yes most people think wtf also?! But then they start to hit PB’s very fast and grind out the other PB’s later on.
What do they think of your training programme?
You have very good conditions to train so make the most of it. Not all sessions will be great, but the aim is to hit 90% on any given session and 95% on a good session. If you can hit near PB’s after training 10-12x a week then when you taper you will hit immense numbers. You should start to hit PB’s when you drop the morning squat and lifting sessions.
-Taper 3 weeks out so start of November drop all morning sessions.
-Go heavy in the evenings still, heavy as you can, you should be edging 1-2kg PB’s here on everything
-7 days out last max Sn and CJ session
-5 and 3 days out go to openers and squat to a moderately heavy single to keep yourself ticking over
-Comp day: Smash it!
Northern Opener is the same day as the London Open. It’ll probably be my last comp of the year. Next comp in 4 sessions time for me.
Koing
[quote]alexus wrote:
yes, it is. but the powerlifting bars are wider than the men’s oly bar, even. and both of those bars are stiffer than the women’s oly bar so less rewarding of speed with respect to riding the bounce out the hole.[/quote]
Have thought about buying your own bar and leaving it at the gym? It might be worth it.
Hey Koing…“If you get pinned by a snatch, you get laughed out of the gym. Or chained to the squat rack for a month.” -John Broz
Hahaha just kidding. Sweet double though. First rep was easy as hell.
Alexus, just curious, did you ever try the tilting your head back thing on your squats? And did it help at all?
10/16/11 - Sun
BS - 180x1, 195x1 (easy +5 PR), 200x1 (fugly, but who cares!)
Sn - 90x1, 95x1, 100x0x0x0x0x0x1
10/17/11 - Mon
CJ - 110, 115, 120, 125x0x0x0 (bahhhh), 110x1, 115x1, 120x1
10/18/11 - Tues
Sn - 90x1, 95x0x0x1, 100x0x1 (smokeddddd it), 105x pussed out, 90x1x1
BS - 180x3x3x3x3x3
A 200kg back squat, and a 100kg snatch in back to back sessions. Good shit I’d say.
Alec
[quote]debraD wrote:
[quote]alexus wrote:
yes, it is. but the powerlifting bars are wider than the men’s oly bar, even. and both of those bars are stiffer than the women’s oly bar so less rewarding of speed with respect to riding the bounce out the hole.[/quote]
Have thought about buying your own bar and leaving it at the gym? It might be worth it.[/quote]
I know a couple guys who do this. They train primarily out of a place that has some platforms and bumpers but shit bars, so they have their own bars and have an arrangement with management to keep them locked up in the back somewhere unless they’re using them. One of them uses an Eleiko, and the other guy has a Pendlay bar. Not sure what a women’s bar would run though, as far as cost.
[quote]ape288 wrote:
Hey Koing…“If you get pinned by a snatch, you get laughed out of the gym. Or chained to the squat rack for a month.” -John Broz
Hahaha just kidding. Sweet double though. First rep was easy as hell.
Alexus, just curious, did you ever try the tilting your head back thing on your squats? And did it help at all?
10/16/11 - Sun
BS - 180x1, 195x1 (easy +5 PR), 200x1 (fugly, but who cares!)
Sn - 90x1, 95x1, 100x0x0x0x0x0x1
10/17/11 - Mon
CJ - 110, 115, 120, 125x0x0x0 (bahhhh), 110x1, 115x1, 120x1
10/18/11 - Tues
Sn - 90x1, 95x0x0x1, 100x0x1 (smokeddddd it), 105x pussed out, 90x1x1
BS - 180x3x3x3x3x3
A 200kg back squat, and a 100kg snatch in back to back sessions. Good shit I’d say.
Alec
[/quote]
It was f0cking stupid…legs are feeling beat up but I’m FS PB’s but struggling to get off the bottom of the Sn?! Not sure what it is. Timing is a tad off but yeah Uncle says I need to FS a sh!t tonne as my technique is sound and that I’m just not very strong. When he first saw me he thought I’d be repping on 200 with my legs LOL. It’s those years and years of 6x6!
You smashed that 100 mate. What were the misses like? That 100 looked really good.
I haven’t BS 201 since 2yrs ago! Most I’ve done recently was 192.5 at the strongman comp I did in May. I’ve pretty much jacked in BS.
Koing
18/10/11
FS
Barx5,5
40x5,5,5
60x5
100x3
130x1
142x1
132x2
135x2
30mins
Snatch
40x4
70x2
80x1
90x1
100x1
105x0,0,0,1
Clean and jerk
70x2
90x1
100x1
110x1
120x clean
120x0
PM
FS
Barx5,5
40x5
60x5
100x3
130x1
140x1
135x1
135x1
135 was too heavy on the PM session. Feeling pretty exhausted after the big start to the week.
Ape have you tried power snatching lately? looks like you got 90+
Good job on the back squat. amazing.
I need to get back to it and something always comes up… oh well. At least soon I should be able to consistently at least squat. I need to find someone to make me some blocks in order to be able to dump the bar. I wonder how much that would cost.
[quote]Koing wrote:
[quote]Ed Ache wrote:
[quote]Koing wrote:
What does your coach thing of your training?
I like that you are putting a lot of faith in it and plugging away at it. A lesser person would think f0ck this after their numbers dip down a bit or crash or not hit big weights. You get that session where EVERYTHING comes together and you just feel invincible. Remember to taper 2-3 weeks out. Drop the morning squat sessions, only do the evening sessions. Balls to the wall on the Sn and CJ 7 days out. Hit openers 5 and 3 days out from the comp. Come comp day you will be feeling IMMENSE.
Koing[/quote]
I think most people who I tell think I’m a bit of a lunatic. I’m under Mark Beck and Les Green, their both pretty impressed with how my sntaches are looking and how much effort I’m putting in.
I’m pretty lucky that I work in a Gym that has a squat rack, and there is a lifting platform 2.30mins from my house. Because of the nature of my job I can eat regular and often and get 10hours sleep a night. I normally do 1 early a week so on that day I just back squat and have a 2 hour nap when I get in. So while I’m mid 20’s and have the chance I thought f0ck it, why not!
Mate, it took serious mental fortitude to get myself down to the gym on some days, especially after the 2nd week of not breaking 140!
My next comp is the northern open, 26th November. I actually Can’t wait to taper![/quote]
Yes most people think wtf also?! But then they start to hit PB’s very fast and grind out the other PB’s later on.
What do they think of your training programme?
You have very good conditions to train so make the most of it. Not all sessions will be great, but the aim is to hit 90% on any given session and 95% on a good session. If you can hit near PB’s after training 10-12x a week then when you taper you will hit immense numbers. You should start to hit PB’s when you drop the morning squat and lifting sessions.
-Taper 3 weeks out so start of November drop all morning sessions.
-Go heavy in the evenings still, heavy as you can, you should be edging 1-2kg PB’s here on everything
-7 days out last max Sn and CJ session
-5 and 3 days out go to openers and squat to a moderately heavy single to keep yourself ticking over
-Comp day: Smash it!
Northern Opener is the same day as the London Open. It’ll probably be my last comp of the year. Next comp in 4 sessions time for me.
Koing[/quote]
I’m not 100% sure on what they actually think. I suspect they think I’m on my way to injuryville, but to me they are really supportive and encourageing. Feel lucky to have 2 awesome coaches.
Dropping the morning session might be pretty difficult as there the ones where I can get to a platform. Are you pretty much saying to squat once a day instead of 10x?
Looking forward to this comp loads! Why dont you come to the SW open 4 december? 1 week rest between comps will be fun!
[quote]Ed Ache wrote:
I’m not 100% sure on what they actually think. I suspect they think I’m on my way to injuryville, but to me they are really supportive and encourageing. Feel lucky to have 2 awesome coaches.
Dropping the morning session might be pretty difficult as there the ones where I can get to a platform. Are you pretty much saying to squat once a day instead of 10x?
Looking forward to this comp loads! Why dont you come to the SW open 4 december? 1 week rest between comps will be fun![/quote]
Aight.
Tapering
3 weeks out, drop to one session per day, do about 5-6 sessions this week
2 weeks out drop to training 3-4x a week, last session of the week aim to max for the last time on Sn, CJ and go heavy on FS
1 week out drop to 2-3x a week,
-mon, wed = hit openers
-fri super super light 60/80
Not sure of that comp yet. Aiming to hit some good weights then ramp it up for the English in 2012 so may skip it.
Koing
19/10/11
Couldn’t walk downstairs this morning. Knees were killing, so was my back. Had an A.M. PT client(on my day off) so went into work this the intention of squatting then walking over the road to the platform but it was quite apparent that this wasn’t going to happen.
Power clean and Jerk
40x2,2,2,2,2
60x2
80x1
90x1
100x1
105x1
110x1
115xpc
115x0
100x 2powerclean 1 jerk x2
Power snatch
60x2
70x1
80x1
90x1
92x0
80x0,0
Had nothing left so went home, had some lunch with my nan, playe some xbox then decided to get my squats done
FS
barx5,5,5,5,5
40x5,5,5,5
60x5
100x3 hard and heavy
130x1 actually quite easy
142x1 smoked it
150x1 cant believe I did this
155x0
130x2x2
Never would have predicted that this morning!! Nice one Koing, will implement that in 22 squat sessions time, not that I’m counting or anything…
[quote]Koing wrote:
[quote]ape288 wrote:
Hey Koing…“If you get pinned by a snatch, you get laughed out of the gym. Or chained to the squat rack for a month.” -John Broz
Hahaha just kidding. Sweet double though. First rep was easy as hell.
Alexus, just curious, did you ever try the tilting your head back thing on your squats? And did it help at all?
10/16/11 - Sun
BS - 180x1, 195x1 (easy +5 PR), 200x1 (fugly, but who cares!)
Sn - 90x1, 95x1, 100x0x0x0x0x0x1
10/17/11 - Mon
CJ - 110, 115, 120, 125x0x0x0 (bahhhh), 110x1, 115x1, 120x1
10/18/11 - Tues
Sn - 90x1, 95x0x0x1, 100x0x1 (smokeddddd it), 105x pussed out, 90x1x1
BS - 180x3x3x3x3x3
A 200kg back squat, and a 100kg snatch in back to back sessions. Good shit I’d say.
Alec
[/quote]
It was f0cking stupid…legs are feeling beat up but I’m FS PB’s but struggling to get off the bottom of the Sn?! Not sure what it is. Timing is a tad off but yeah Uncle says I need to FS a sh!t tonne as my technique is sound and that I’m just not very strong. When he first saw me he thought I’d be repping on 200 with my legs LOL. It’s those years and years of 6x6!
You smashed that 100 mate. What were the misses like? That 100 looked really good.
I haven’t BS 201 since 2yrs ago! Most I’ve done recently was 192.5 at the strongman comp I did in May. I’ve pretty much jacked in BS.
Koing[/quote]
yeah man 6x6 is a lot of volume for an olifter. should make your legs pretty damn big though.
i don’t wanna stop back squatting, i really like it lol. i like it more than front squatting. I usually FS at least 2x a week though (sometimes 3) and BS once or twice a week.
on sunday i missed 100 like 5x but they were all really close so i kept going for it. a couple were just a tad out front, a couple were a tad behind, and another i had in place but one of my elbows went soft so i had to dump it. then i finally hit it.
yesterday it only took me 2 attempts. the first attempt was a little out front and then the 2nd attempt is the one on the video i posted where i smoked it. took a shot at 105 after which would be a 2.5kg PR, but i bitched out of going under it. pulled it really high though lol
[quote]lordstorm88 wrote:
Ape have you tried power snatching lately? looks like you got 90+
Good job on the back squat. amazing.
I need to get back to it and something always comes up… oh well. At least soon I should be able to consistently at least squat. I need to find someone to make me some blocks in order to be able to dump the bar. I wonder how much that would cost.[/quote]
I can’t remember the last time I tried a power snatch with anything heavy. I usually do a few as I’m warming up but that’s it. I do some power cleans every now and then as a way to get in some extra volume because my clean has a tendency to go to shit, but my snatch usually stays pretty solid so I don’t do it for snatches.
I was pretty happy about the squat. My squatting strength has just gone through the roof lately. I hope it will have some carryover to my olifts.
Are your knees still bothering you nowadays? Why do you need blocks for squatting?
My knees are getting slowly better and better.
I’m gonna be squatting at home so I won’t be able to dump the bar or have someone to spot me.
I just squat in my squat rack. If you look around you can find one for pretty cheap. I only paid $300 for mine and it does everything I need it to. And that way I can squat with my metal plates and just lower the bar to the safeties if I miss.