10/29/11 - Sat
Sn- barx7
40x3
65x2
80x1
90x1
95x1 (easy)
102x0 (out front)
102x0 (out front)
102x0 (close)
102x0 (had it, elbow buckled, had to dump it)
102x0 (almost stabilized it but it got away from me)
102x1 (pretty solid)
CJ- 40x5
65x3
90x2
102x1
110x1
115x1
120x1 (easy, solid)
125x0 (horrible clean)
125x0 (horrible again)
125x0 (almost, but I didn’t stay tight enough to receive it)
125x0 (too tired. done)
Alec
10/30/11 - Sunday
Sn- bar
40x3
65x2
80x1
90x0
90x1
95x1
102x0 (almost)
102x0 (almosttt)
102x1 (got it)
CJ- 40x5
65x3
90x2
102x1
110x1
115x0 (clean pushed me too far onto my heels, had to bail)
115x1
120x0 (grip felt weird, stopped after the first pull)
120x0 (close)
120x1
Alec
28/10/11
FS
bar x 5
40x5,5,5
60x5
100x3
130x1
142x1
150x1
155x1 2.5kg pb
140x0
130x2
130x1
PM
Clean and jerk
60x2,2
100x1
110x1
120x1
125x clean
125x clean
125x clean
125x clean
130x0
130x0
100x 2 cleans one jerk
Power snatch
40x4
60x2
80x1
85x1
90x0,0,0,1
Went home, to many idiots in the gym. One of whom walked over the platform while I was powersnatching
30/10/11
FS
bar x5,5,5
40x5,5,
60x5
100x3
130x1
142x1
150x0 close
140x2
140x2
15mins
One Snatch Every 90 secs
40x4
60x2
80/82/85x/87/90/92/95x/95/97/100/102x
Power Clean and Jerk
60x2
100x1
105x1
110x1
115x1
120x1
PM
FS
Barx5
40x5,5
60x5
100x3
130x1
142x1
132x2
132x2
Feeling really depressed, so mentally was not in this session whatsoever. My hip drives were really weak as I didnt have the agression to really pull. Squats didnt seem to suffer, and my jerks were fantastic. Feeling a little better today so hopefully my power snatches will be alright.
It’d been 17 weeks of training since my car crash and I’ve added 15kgs to my FS, previous pb was 140, and I’d had time off from the carsh with injury.
Solid effort with the 102 ape!!
[quote]Swolegasm wrote:
Cool. So what do you make of John broz ‘‘the back squat is the bases of power’’ view? [/quote]
That is his system and he has some very good lifters, all strong.
I’m going to go with Uncle on this one and only do FS. I’ve spent 3 weeks and it’s all about specificity. For me coming out of a Clean is much easier now that my FS is higher then when my BS was 201 and I could FS 170 on a very good day, now I can hit 170 for a double and my 1RM is 180. I can hit higher % on the FS regularly. I just feel I can go at the Jerk properly where before I was just beat after the Clean even though it looked easy on camera.
Koing
[quote]ape288 wrote:
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.[/quote]
I Cleaned 165 in July, not a coincidence that I hit a 2kg PB on the FS before Cn though.
My issue is of leg strength. My overall technique is good in the Sn and the Cn. I have good hip drive, speed under the bar, flexibility. My Jerk needs more work, need to use my legs more. BUT my LEGS ARE WEAK AS…if I can only FS 180 I’lL NEVER CJ 180…but when I can FS 210-220+ I’ll have a FIGHTING chance of CJ 180.
Once your technique is up to a sufficient level, HAMMER YOUR FRONT SQUATS UP WHILST LIFTING HEAVY.
If you don’t know what a sufficient level is I’d say an arbitary 280 sinclair points imo.
Remember this sport is about WHO LIFTS THE MOST AMOUNT OF WEIGHT. I tell my lifters all the time, technique is important but there is NOTHING that lumping on 50kg on to your FS whilst lifting heavy in both lifts will not fix. If you struggle out of a Clean your chances of making the Jerk are slim to non…get stronger, make the Clean a Joke and give yourself a fighting change of making the Jerk.
Koing
[quote]Dave284 wrote:
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. [/quote]
I don’t know man I disagree with that…the quickest way to a 200kg FS is to front squat multiple times a day as often in a week as possible…
Koing
29/10/2011 LSE Vs Catalunya
TeamComp, 5v5, all sinclairs added up, any of you guys competed in a team comp before?
Bw 96.6kg, +3kg from the last comp lol
Then preceeded to have too much breakfast…
Sn warm up
bar work
50 x7
70
90
100x
100
110x
Snatch
lowered my starter down from 118 to 115
115x hmmmm
115x hmmmmmmmm
115x ffffffffffffffaaaaaaaaaarrrrrrrrrrrrrrrrrrrrrrrrrrk 
bombed the team out
I feel pretty crap bombing the team out…I don’t mind bombing out on my own, but when everyones given up a day of work to go compete in Spain and pretty much a full days travelling it sucks man…
CJ
70 x2
100
120
130
140 Cn felt a bit heavy, had to wait a bit long between the 130 and the 140
150x rubbish, didn’t drive the bar, but better Cn
150 +2kg PB! sweet! Looking back in my Competition book this was the 15th attempt at 150 or more! Didn’t feel all that happy considering I f0cked it for the team…
We all line up for the presentation and they give us the trophy for the winning team, wtf?! Looking at the scoreboards, they had a lifter bomb out on the CJ! Doh! He went for 125 missed, moved to 130 (why?!) and he missed, 130 again, miss! So we beat them by 100 sinclair points, but had I actually made a Sn we’d have won by at least 280.
By a fluke we won…
Koing
[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]
I have coach, Brian Hamill. Uncle is Ivan Abadjiev, I’ve spent 3 weeks training with him this year.
Brian Hamill has coached me for 5 of my 12.5yrs of training. He is the coach who has spent 1000’s of hrs with me at the beginning. Building me up from nothing to give me a very good foundation of how to lift. Uncle is impressed with Brians ability to coach a beginner.
Brian is well known in GB weightlifting circles. He has done a lot for the sport and produced a lot of lifters. He knows how to coach lifters. I’ve taken what he’s taught me and added bits that I have learnt and found along the way. The guys that I coach get the benefit of his coaching and bits that I add and focus on. We coach differently and we focus on different things but all of my coaching is down to Brian Hamills knowledge over 40yrs!
We have a vastly different way to programme out schedules. I basically do what Brian did for a year (very Russian inspired, lots of reps and volumes as it should be for a beginner to learn to lift, lots of general conditioning, maybe less for a non total beginner, squats, less focus on hammering it to absolute highs, but just getting it there, but I focus more on pushing the squat up right from the get go) or until the lifter can lift with a consistent technique or so then I hammer them out on to Uncles programmes of hitting heavy lifts all the time and heavy FS at the start and at the end of each session.
Next year I think it’ll be a GB first to have 3 brothers compete at the British Senior Championships. Little bro is on 198, needs 205 as a 69 to qualify.
Koing
ape, congrats on the 102! Whats going on with the 120’s and 125s? Cleans? Jerks?
Ed, solid on the FS progress mate! Getting up out of the Cleans must be so easy now 
Koing
[quote]Koing wrote:
ape, congrats on the 102! Whats going on with the 120’s and 125s? Cleans? Jerks?
Ed, solid on the FS progress mate! Getting up out of the Cleans must be so easy now
Koing[/quote]
Easy as you like! I’m so getting a 140 clean before the year is out! I’m having more and more good jerk sessions, so hopefully my consistancy is on the way up too.
Looking forward to my next comp, last one was 104/bomb on 120. This one is going to be 110-115/130-135!
[quote]Koing wrote:
29/10/2011 LSE Vs Catalunya
TeamComp, 5v5, all sinclairs added up, any of you guys competed in a team comp before?
Koing[/quote]
I did twice this season, third one coming up this friday.
Btw, what’s up with the weight gain? Are you planning to move up to -105?
[quote]lesfayes wrote:
[quote]Koing wrote:
29/10/2011 LSE Vs Catalunya
TeamComp, 5v5, all sinclairs added up, any of you guys competed in a team comp before?
Koing[/quote]
I did twice this season, third one coming up this friday.
Btw, what’s up with the weight gain? Are you planning to move up to -105?[/quote]
Cool man.
Weight gain is just my metabolism slowing down, not really eating much more food but I’m on the protein shakes again which I wasn’t for months for this year as I was too lazy and just fed up with it.
Plan is if I qualify as a 105 for the English Champs in 4 weeks I won’t cut down to the 94’s, but if I fail to hit 275 or whatever I need I’ll cut as I’ve qualified for the 94’s and I’m defending English Champ so I get a by anyway. I think next year I’ll just train and eat and see where my bw goes to. I lost 2yrs training gains due to weight cutting so that was stupid and I’ll never let weight class hamper my gains like that again.
Koing
[quote]Koing wrote:
Remember this sport is about WHO LIFTS THE MOST AMOUNT OF WEIGHT. I tell my lifters all the time, technique is important but there is NOTHING that lumping on 50kg on to your FS whilst lifting heavy in both lifts will not fix. If you struggle out of a Clean your chances of making the Jerk are slim to non…get stronger, make the Clean a Joke and give yourself a fighting change of making the Jerk.
Koing[/quote]
sounds like solid advice to me.
Yeah buddy. Thanks, Ed.
Koing, my issue is the clean. Out of the snatch, clean, and jerk the clean is my Achilles’ heel. I’ve cleaned 120 probably 50 or so times now and I’ve only ever missed the jerk once. I’ve cleaned 125 twice, first time I did it I smoked the jerk, second time I did it I was blacking out and had to drop the bar. I’ve also cleaned 127 once but I missed the jerk that time. I’m confident I could clean and jerk 130 if I could just clean it, but I haven’t been able to get my head right on the clean for anything over 120. I think I am strong enough to do 130, I’ve just been psyching myself out. Damn near had 125 the other day. I’ll get it soon, and when I get that first one my confidence will soar and I’ll start crushing it and then I’ll be on my way to a PR.
10/31/11
sn 40x2, 40x2, 50x2, 60x2, 67.5x1, 72.5x1, 75x1, 75x1, 77.5x1, 80x0 (strong pull, lost behind), 80x1, 82.5x1, 85x0, 80x1+0*, 80/2*, 82.5/0*, 82.5/0* (strong pull, lost behind), 85/1*, 85/1*, 85/1* (* = straps)
cj 50x1+2, 70x1+2, 80x1, 87.5x1, 95x1, 100x1, 105x1, 107.5x1 PR! (not pretty, but good for 3 white lights)
fs 100x1, 115x1, 125x1, 130x1
I have a coach
And I have a club
And… I have to do high bar back squats now. So… Issue resolved, I guess. He said they should help me stand up my snatches, and I’m getting to the point where I need help standing up my snatches, hrm.
He’s got me catching cleans at parallel. I was kinda dubious… But because I can powerclean more than full clean in my full cleans the bar is dumping down on me a bit hard and I’m relaxing in the hole (and getting stuck) rather than hitting a properly tight bottom position. Parallel seems to be my sticking point (when I do make some progress out the hole) and I hit parallel tightly so I guess time will tell whether that strategy helps me get a stronger clean. It is something a bit different, anyway, so I figure it might.
Looks like I found a great bunch of people to train with. He said if I want to train with the boys I’ll get strong because there will be a lot of loading and unloading of plates as I work in for my back squats lol. He got me started with just the bar since I’ve never done high bar back squats. Need to stretch out my hip flexors a little, I think.
They sent a team to nationals earlier in the year… And there is a club comp next month so I’m pretty happy about things
Can only train 3x a week now because it is a bit expensive for me to make the commute out to training… But that will probably be good for me. I did use to train 6x a week - but I certainly never did cleans and jerks every time. Probably more effective for me to train hard then have recovery time.
Congrats 
3x/week with a coach will be sufficient imo
[quote]alexus wrote:
And… I have to do high bar back squats now. So… Issue resolved, I guess.[/quote]
Personally I think that back squats performed a certain way can be very beneficial for o-lifters. With the bar up high, and the emphasis on pushing your knees forward (tracking over the feet/toes) and pushing your hips/ass straight down instead of sitting back. Basically bringing it as close as possible to a front squat without doing a front squat, while still retaining the mechanical advantage afforded by the bar being positioned behind your head (as opposed to in front of it) allowing you to lift more weight. I think back squats done in this manner do have a significant carry-over to front squats, and personally I believe they help with my drive on the jerks. I think the above picture illustrates what I’m trying to get at.
yep. got ya. that is basically what i mean by a high bar back squat (as much like a front squat as possible). i’ve never really trained them. trained powerlifting back squats (break from the hips to sit your butt way back with the bar held as low as possible on your back and stop just below parallel) but never oly-style back squats.
still… you do what you’ve always done, you get what you’ve always got, i guess. time to mix things up a bit.
Great news about the club and coach Alexus!