Wednesday:
Stop Back Squat: bar5 603 802 1001 1101 1201 1301
C&J: 403 503 503 602 701 801 851 901 951 102.5x ( jerk ) 102.5*1 (PB, stuck the jerk )
Really need to get down to snatching, it just gets way too crowded. Need to start doing them first. Still, cleaning is going well, no misses in the last 2 heavy C&J sessions, and squat is going up 
10/26/11
sn 40/2, 40/2, 50/2, 60/2, 65/2, 70/2, 72.5, 75, 77.5, 77.5, 80x (behind, but good pull), 80, 82.5 (feeling weak), 85x, 80, 82.5 (straps…), 82.5x, 82.5, 85x (not today), 80 (solid)
cj 50/2, 70, 80, 90, 95, 100
bs 100/3 120 130 137.5 145x
-Long workout. I need to reduce my snatch volume by taking slightly bigger jumps and doing less doubles. Also, I’m gonna try to stick to a 30-minute window for snatching, 20 for cj, and 10 for squats.
-Wider grip and lower elbows on jerk seemed to work better.
26/10/2011
Sn
bar work
57 x2
70
90
100
110 x, 1
120x
120x
120x
120xx
120xx one after another, close, I’m confident I could double 120
120x
120
I told them I’d get it
CJ
bar work
70 x2 Jerks
100
120
140
147
FS
110 felt light, thought it was 100 I had on the bar even
150
170
120/147
No training until the comp on Saturday!
Koing
[quote]ape288 wrote:
10/23/11 - Sunday
Sn- barx5, 40x3, 65x3, 80x2, 90x1, 95x0x1, 100x1 (first try. too easy. I’ll take 102 tomorrow to make Koing happy).
FS - barx10, 60x5, 100x5, 125x3, 150x1, 160x1, 165x1
10/25/11 - Tuesday
CJ - 40x5, 65x3, 90x2, 102x1, 110x1, 115x1, 120x0x0x1, 123x0 (mental block. choooookeee job- 120 feels like an empty bar, and yet…), 115x1x1
Back squats in a couple hours. Gonna go for 5x3 at 181 and I will crush it. [/quote]
DUDE if 100 was EASY why wait until tomorrow?! JUST GO AT IT ALREADY! If you feel good or even if you don’t feel good GO FOR IT. You only know how much you can lift by maxing out.
Koing
[quote]Swolegasm wrote:
Koing why don’t you back squat? Not questioning your training though just wondering.[/quote]
Because uncle doesn’t believe in back squats.
I dropped back squats in April and not looked back. It takes a belief to trust that what your doing is good for you and non of my lifts or lifters have suffered. Now to see how it’ll affect me long term
-sport specific
-where is the bar when you recieve the Clean?
-helps the Cleans more
-helps the Jerk more
It’s good when you can take 3 squats and hit 170,
100
140
170
It’s cool mate. Ask more questions if you want to know.
Koing
24/10/11
FS
Barx5,5,5
40x5,5
60x5
100x3
130x1
142x1
150x0
135 2x2
Power Snatch
40x4
60x2
702
80x2
50x2
90x1,0
PM
FS
Barx5,5,5
40x5,5,5
60x5
100x3
130x1
140x1
132 2x2
25/10/11
FS
Barx5,5,5
40x5,5
60x5
100x3
130x1
142x1
132 2x2
15mins
Snatch pause at knee
40x4
60x2
80x2
80x2
90x1,0
90x0
90x0
90x2
100x0
Power clean and jerk
80x2
100x1
105x1
110x1
115x1
120x0
PM
FS
Barx5,5,5
40x5,5,5,5
60x5
100x3
130x1
142x1
135 2x2
26/10/11
Snatch
40x4
60x2
80x2
90x1
100x0
100x1
105x1 solid
110x0
Jerk off blocks behind neck
60x2
80x2
100x2
110x2
120x2
120x0,2
120x2
15min
FS
FS
70x2
120x1
140x1
145x1
150x1 no idea how I did this
140x1
120x3
27/10/11
Back Squat
Bar x sets of 5 for ages
60x5
100x3
130x2
150x2
150x1
147x2
147x2
Lots of training a the moment. I’m wrecked.
Your not having enough attempts at limit weights. Have at least 3-4 goes on the Sn! At least 2-3 on the CJ!
You need to get use to lifting heavy!
Koing
[quote]Koing wrote:
[quote]Swolegasm wrote:
Koing why don’t you back squat? Not questioning your training though just wondering.[/quote]
Because uncle doesn’t believe in back squats.
I dropped back squats in April and not looked back. It takes a belief to trust that what your doing is good for you and non of my lifts or lifters have suffered. Now to see how it’ll affect me long term
-sport specific
-where is the bar when you recieve the Clean?
-helps the Cleans more
-helps the Jerk more
It’s good when you can take 3 squats and hit 170,
100
140
170
It’s cool mate. Ask more questions if you want to know.
Koing[/quote]
Cool. So what do you make of John broz ‘‘the back squat is the bases of power’’ view?
That seems to be the standard line Swole. But… What is the basis for thinking so? Back squatting gets you stronger at back squatting to be sure - but an increase in back squat doesn’t necessarily result in an increase in weight cleansd and jerked or snatched. So… Why back squat? Because Broz thinks so? Why does he think so?
back squats involve more muscle groups, thereby allowing the use of more weight, and consequently placing a greater stress on the body than front squats. greater stress leads to greater adaptations. beginners can repeatedly recover from this greater stress and thus make rapid progress.
also, the involvement of more muscle groups creates more total body strength. something beginners need. you need to create a base before you can refine that base with more specific exercises. don’t forget that koing back squatted for years.
on the other side of the spectrum you have experienced lifters like koing who probably wouldn’t get anything more from back squatting. the extra stress it causes may make recovery more difficult, not to mention he needs leg strength in the exact manner that front squatting provides to help him recover from his cleans.
i personally love front squatting and do it at probably a 3/1 ratio to back squatting, but i don’t think many on this forum have reached the point where they would no longer derive any extra benefit from back squats.
10/27/11 - Thursday
Sn- bar x5, 40x3, 60x3, 80x2, 90x1, 95x1, 102x0x0x0x0 (close, close, shit, shit)
CJ- 40x5, 65x3, 90x2, 102x1, 110x1, 115x1, 120x0x1, 123x0x0 (both crappy clean attempts), 115x1
FS- 60x5, 100x5, 125x3, 145x1, 160x1, 168x1(PR), 157x2
Not too bad. Had a good shot at the 102 snatch…still haven’t been able to clean over 120 in forever.
Alec
back squats involve more muscle groups, thereby allowing the use of more weight, and consequently placing a greater stress on the body than front squats. greater stress leads to greater adaptations. beginners can repeatedly recover from this greater stress and thus make rapid progress.
make rapid progress on the back squat to be sure. what is at issue, though, is whether spending ones time training back squat provides anything useful for Olympic lifting. or maybe this wasn’t the issue that was raised here… but it is an issue i’ve wondered about for a very long time.
i first learned to front squat. then overhead. for cleans. then for snatches. i have done a little back squatting… but i haven’t trained it very much truth be told. i started them for a while because i suspected my front squat progress was slow because of leverage issues i have rather than my being a pussy and i figured training back squat (where i don’t have such leverage issues) would tell me… worked fairly swiftly up to an (almost) bodyweight back squat. so i figure i’m not a pussy with squats even though my front squat still sucks. though… i’ve recently made some gains on them actually! i think the RSR helped with building my strength even though i failed to complete the program as stated… or that my easing up on training squats since my RSR failure has resulted in my body finally deciding to rebound back stronger. whatever…
i’m certainly not advanced like koing. my max front squat is 47.5kg (my bodyweight is around 61kg). i don’t have a bodyweight snatch as yet and even if i were strong enough to pull it into position (which i am not) i wouldn’t have a hope in hell of standing it up.
but still… front squat 3x per week or replace one or more of those sessions with back squat? which would result in better oly lift totals? i guess i’m a big fan of specialist training having the greater payoff (and only deviate to remidy a specific weakness)… i thought front squatting 3x a week would be best.
when I say rapid progress for a beginner I don’t just mean on the back squat, I mean in regards to general strength. there should be some carryover. a person doesn’t add 50kg to their back squat and get nothing on their front squat, even if they didn’t train it at all. when I first started lifting I could barely do a lateral raise with a 15lb dumbbell. now years later I can do lateral raises with like a 30lb dumbbell. aside from dicking around I haven’t done a lateral raise in like 4 years, but my press has gotten significantly stronger. it’s the same concept.
the thing is, imo a guy like Koing has the strength and technique to clean probably 165 maybe even 170. he can pull it off the floor and not get pulled out of position and he has the power to pull it high enough to get under it, but then he would get pinned. he clearly doesn’t need strength anywhere else. he doesn’t need a stronger base. all he needs is a stronger front squat so he can stand up. the more advanced you become the more you specialize.
if you have the time I don’t see why you can’t build up to front squatting 3x a week and doing a back squat session as well.
The way I see it, you’ll never out FS your BS since you have a greater mechanical advantage in a BS. BSing helps your FS, FSing doesn’t help your BS. Quickest way to get a 200kg FS is to get a 250kg BS.
Another reason to back squat ( at least in my relatively limited experience ) is that places less strain on your lower back, as it is far easier to round with heavy front squats than back. Mixed in with heavy cleans, this could tire you out too much, especially for beginners who need to adapt to heavy volume.
I’d say back squatting could potentially put less strain on the upper back than front squatting because it’s easier to round over up top on a front squat, but it probably places more strain on the lower back due to the torso angle. Could be individual variances though.
[quote]ape288 wrote:
I’d say back squatting could potentially put less strain on the upper back than front squatting because it’s easier to round over up top on a front squat, but it probably places more strain on the lower back due to the torso angle. Could be individual variances though. [/quote]
Agreed. I’d argue that the volume, when you factor in cleans and C&J, could potentially cause problems, unless your front squat were vastly superior to your C&J, in which case it wouldn’t logical to hammer them nearly as much.
On a different note:
Front Squat: 603 802 902 1001 1101 1201 (2.5kg PB, it’s finally moving up! )
C&J ( everything felt heavy from the floor, no break between squatting probably isn’t wise )
402 402 502 602 701 801 851 901 951 1000 (jerk) 1050(jerk) 1050(jerk, looked at the video, bar flew up but the split was stupidly shallow, should have hit it)
So much snatching coming up tomorrow. No excuses.
koing do you have a coach??or is that guy you call “uncle” your coach?
If so, hes the one that has been coaching you all this years? is he like a legend in GB’s weightlifting, cause the result you and your bros got are awesome and you guys gotta be taught by a coach who knows what hes doing
10/28/11
sn 50/2 60/2 70/2 75/0 75/1 75/1 77.5/1 80/1 82.5/0 82.5/0 82.5/0 80/0 80/0 80/1* 80/0+1* 80/2* 80/1+0* 80/1* (* = straps)
cj 50/2 70/1 80/1 90/1 97.5/1 (shitty jerk) 102.5/1 (better)
fs 90/2 100/1 110/1 120/1
[quote]guoren wrote:
koing do you have a coach??or is that guy you call “uncle” your coach?
If so, hes the one that has been coaching you all this years? is he like a legend in GB’s weightlifting, cause the result you and your bros got are awesome and you guys gotta be taught by a coach who knows what hes doing :)[/quote]
Uncle = Ivan Abadjiev