-[][][]---OL Log 5---[][][]-

Training Powerlifting
281

[quote]ape288 wrote:
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.[/quote]

Aight. What do you do when the weight is heavy? Just wigg out a bit and pull it and not attack it properly?

I’d edge it up then if you can, say 121, 122, 123 etc.

One of my guys busted a 3kg PB yesterday :slight_smile: 98 to 100 and then 101 :), FS PB’s also to 150 :slight_smile: and a 2RM of 141 :slight_smile:

He’s beginning to get over not getting under the bar when it’s heavy now!

Koing

282

[quote]alexus wrote:
I have a coach :slight_smile:

And I have a club :slight_smile:

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 :slight_smile:

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.[/quote]

Great news about the club!

How did you find it?

3x a week with a coach is a solid figure. Your technique and strength levels should really get jacked over the next few years :slight_smile:

Koing

283

hey koing… didn’t you complain of having too much breakfast before your last comp, too??

thanks debra :slight_smile:
i’m really very very very happy :slight_smile:

took some tracking down, koing. was trying to locate one person in particular and had very nearly given up but then i found him!

nice little gym that is mostly used for training tech students in sport and exercise science. one of the tutors is an oly lifter (represented nz in commonwealth games) and has managed to get some special thing that lets non-student / tutor people train there if they want to do weightlifting. another guy is head coach at the moment.

they seem to know what they are doing so i think it will be good for me to think a little less (if it is possible!) and just do as i’m told for a bit :slight_smile: different ideas to try too, which is cool.

284

[quote]alexus wrote:
hey koing… didn’t you complain of having too much breakfast before your last comp, too??

thanks debra :slight_smile:
i’m really very very very happy :slight_smile:

took some tracking down, koing. was trying to locate one person in particular and had very nearly given up but then i found him!

nice little gym that is mostly used for training tech students in sport and exercise science. one of the tutors is an oly lifter (represented nz in commonwealth games) and has managed to get some special thing that lets non-student / tutor people train there if they want to do weightlifting. another guy is head coach at the moment.

they seem to know what they are doing so i think it will be good for me to think a little less (if it is possible!) and just do as i’m told for a bit :slight_smile: different ideas to try too, which is cool.[/quote]

The last comp was Oxford, I think I was okay in that one. But yeah in this one I ate too much after the weigh in, didn’t feel good :frowning:

Really good you got a coach and a team to train with now. This is the optimum way to train imo. What are the other lifters at the club like?

My last comp was in

31/10/2011

FS
bar x 6
60 x 3
100
130
150
170

Sn
bar work
50 x2
50
70
90x
90x
90x
90x
90
100

Shoulders must be beat up…going to do more stretching next time and no SN, give the a rest until next Saturday.

FS
140
170
165 1/2, 2nd rep felt impossibly heavy
156 x2

Koing

285

[quote]Koing wrote:

[quote]ape288 wrote:
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.[/quote]

Aight. What do you do when the weight is heavy? Just wigg out a bit and pull it and not attack it properly?

I’d edge it up then if you can, say 121, 122, 123 etc.

One of my guys busted a 3kg PB yesterday :slight_smile: 98 to 100 and then 101 :), FS PB’s also to 150 :slight_smile: and a 2RM of 141 :slight_smile:

He’s beginning to get over not getting under the bar when it’s heavy now!

Koing[/quote]

My pull must have gotten thrown off a few times when I was attempting 123/125 because the bar was getting way out in front of me and that fucked with my head a little and made me scared to go under it. I almost had it the other day though. I’m confident that I will get it soon, I just need to stop over thinking and just take it like any other attempt.

286

11/2/11 - Wed

Sn- bar
40x3
60x2
80x2
90x1
97.5x0
97.5x1
105x1 (PR, smoked it, first attempt)
107x0 (kinda close)

CJ- 40x5
65x3
90x2
102x1
110x1
115x0 (overpulled, fell on my ass)
115x1
120x1
123x1 (crushed it, finally)
125x0
118x1

Good session I’d say.

Alec

287

[quote]ape288 wrote:
11/2/11 - Wed

Sn- bar
40x3
60x2
80x2
90x1
97.5x0
97.5x1
105x1 (PR, smoked it, first attempt)
107x0 (kinda close)

CJ- 40x5
65x3
90x2
102x1
110x1
115x0 (overpulled, fell on my ass)
115x1
120x1
123x1 (crushed it, finally)
125x0
118x1

Good session I’d say.

Alec

Strong Sn and CJ!

Dude that 123 Clean was EASY mate! You ripped the mofo! Can’t believe you missed 125 with a pull like the 123!

Koing

288

02/11/2011

FS
bar
70 x2
100
130
150
170
175x

CJ
bar work
40 x2
70
90
110x neck giving me sh!t, tweaked it on Monday on the FS, been really stiff and painful since Monday
110
130

FS
110
140
170
160 x2
162 x4 : new 4RM :slight_smile:

Koing

289

Big update time

31/10/11

FS
Barx5,5
40x5,5
60x5
100x3
130x1
142x1
145x1
137 2x2

Power snatch
40x4
60x2
70x2
90x2
70 2x2

PM

FS
Barx5,5,5,5
40x5,5
60x5
100x3
130x1
142x1
137 2x2

1/11/11
Just one session today for work reasons

Snatch
40x2,2,2,2
60x2
80x2
90x1
100x0,0,1 Gash
105x0,0,0,0,0,0 Didnt feel heavy, just couldnt do it??

Jerk off blocks behind
60x2
100x2
110x2
120x2
120x0,1,1
120x1,0,1
120x2

15mins

FS
FS
70x2
110x1
130x1
142x1
150x1
140x2
142x2 pb for reps

2/11/11

FS
Barx5 for 5mins must have done 10-15 sets before squatting was pain free
40x5,5
60x5
100x3
130x1
142x1
137 2x1

30mins

Clean and jerk
40x2,2,2
60x2
90x1
100x1
110x1
120x1
125xclean
125x clean
125x clean
125x clean
125x clean
115x clean
100x 2 cleans 1 jerk

3 hours

Snatch pause at knee
40x4
60x2
80x2
80x2
80x2
90x1
100x1

PC and J
60x2
100x1
105x1
110x1
120x pc
100x 2pc 1j x2

15mins

FS
Barx5,5
60x5
100x3
130x1
142x1
130x2
120x3

3/11/11
Back squat
40x4
60x5
100x4
130x2
150x2
160x1
145x5

Lots fo training, snatches on tuesday were bad. Right shoulder isnt enjoying training too much. Other than that getting loads done as you can see

290

[quote]Koing wrote:
Strong Sn and CJ!

Dude that 123 Clean was EASY mate! You ripped the mofo! Can’t believe you missed 125 with a pull like the 123!

Koing[/quote]

I’m telling you man, my head is my biggest enemy on the clean. Just gotta take it in baby steps. I’ll get it soon.

Ed you do soooooooooooo much. I think I would die.

291

[quote]ape288 wrote:

[quote]Koing wrote:
Strong Sn and CJ!

Dude that 123 Clean was EASY mate! You ripped the mofo! Can’t believe you missed 125 with a pull like the 123!

Koing[/quote]

I’m telling you man, my head is my biggest enemy on the clean. Just gotta take it in baby steps. I’ll get it soon.

Ed you do soooooooooooo much. I think I would die.[/quote]

Have the time and opportunity too. Figure on my days off work I do 3-4 hours of lifting. Prob half what pro’s do. You’d adapt.

Man as soon as you get out of your head your clean and jerk will fly up

292

[quote]Ed Ache wrote:

[quote]ape288 wrote:

[quote]Koing wrote:
Strong Sn and CJ!

Dude that 123 Clean was EASY mate! You ripped the mofo! Can’t believe you missed 125 with a pull like the 123!

Koing[/quote]

I’m telling you man, my head is my biggest enemy on the clean. Just gotta take it in baby steps. I’ll get it soon.

Ed you do soooooooooooo much. I think I would die.[/quote]

Have the time and opportunity too. Figure on my days off work I do 3-4 hours of lifting. Prob half what pro’s do. You’d adapt.

Man as soon as you get out of your head your clean and jerk will fly up[/quote]

That’s dedication man. Just getting out and doing that much work everyday, on top of having a job, is a feat in itself. It would become very mentally draining, even after you’ve adapted to it physically. So kudos to you.

Hey Koing, how’s my technique on the lifts looking nowadays? Any better?

293

[quote]ape288 wrote:

[quote]Ed Ache wrote:

[quote]ape288 wrote:

[quote]Koing wrote:
Strong Sn and CJ!

Dude that 123 Clean was EASY mate! You ripped the mofo! Can’t believe you missed 125 with a pull like the 123!

Koing[/quote]

I’m telling you man, my head is my biggest enemy on the clean. Just gotta take it in baby steps. I’ll get it soon.

Ed you do soooooooooooo much. I think I would die.[/quote]

Have the time and opportunity too. Figure on my days off work I do 3-4 hours of lifting. Prob half what pro’s do. You’d adapt.

Man as soon as you get out of your head your clean and jerk will fly up[/quote]

That’s dedication man. Just getting out and doing that much work everyday, on top of having a job, is a feat in itself. It would become very mentally draining, even after you’ve adapted to it physically. So kudos to you.

Hey Koing, how’s my technique on the lifts looking nowadays? Any better?[/quote]

It all looks solid mate.

Cn crushed you a bit, you didn’t stay so tight at the bottom but it’s no real big deal, you got up easy enough, Jerk was good, back leg a bit stiff but you recovered it well.

Just hammer on 125! 2 red plates!

Koing

294

11/2/11

sn - 40x2 40x2 50x2 60x2 67.5x2 72.5x2 75x2 77.5x1 80x0 (out front) 80x1x1x1

cj - 50x1+2 70x1 80x1 90x1x1x1

fs - 100x2 100x2 110x1

  • Light workout. Still need to work on driving under the jerk.
295

4/1/11 Day off work, so a day of lifting

FS
Barx5,5,5,5,5,5,5
40x5,5
60x5
100x3
130x1
142x1
150x1
137 2x2

20mins

Snatch
40x4,4
60x2
80x2
90x1
100x0
102x1
107x0 behind
107x0 Should have got it
107x0
90x2
95x2
100x1
105x0

3 hours

Clean and jerk
40x2,2
60x2,2
90x1
100x1
110x1
120x1 best I’ve ever done
125x1 stuck it
130x1 solid, not even hard
135x clean, sooooo close on the jerk
135x clean, pinned stood the f0ck up anyway, close jerk

Power snatch
60x2,2
80x1
85x1
90x1
95x1
97x0

FS
60x2
100x3
130x1
142x0 too tired.

Solid on the Clean and jerks today, felt strong as f0ck! Got some stetchy vids of them, they show the jerks well, there all that matter. After 18weeks and 176 squat sessions its time to taper towards the northern open now!!!

296

Ape i think you could do really well. Have you competed yet??

297

[quote]Swolegasm wrote:
Ape i think you could do really well. Have you competed yet??[/quote]

Not yet man. I’d like to become a legitimately good weightlifter though, so I will certainly be competing eventually.

298

11/4/11 - Heavy Session

sn - 40x2 40x2 50x2 60x2 67.5x2 72.5x1 75x1 77.5x1 80x0 (out front) 80x1 82.5x1 85x1 88x1 PR!

cj - 50x1 2 70x1 2 80x1 90x1 95x1 100x1 (shit jerk) 105x1 (better, but need to get head through more)

fs - 100x2 120x1 130x1 137.5x1 145x0 (PR fail)

Great workout! I somehow managed to get all this done in an hour!

299

11/5/11 - Sat

Sn- bar
40x3
60x2
80x1
90x1
97.5x1
107x0
107x1 (PR…3rd time I’ve ever attempted this weight. I was stoked)
Tweaked my left wrist a bit, so I didn’t take any more snatches after the PR.

CJ- 40x5
65x3
90x2
102x1
110x1
115x1
120x0
120x1
123x0
115x1x1x1

FS- 100x5
125x3
147x1
161x1
170x0
161x2

My snatch is becoming unstoppable.

300

congrats on your snatch ape.

i got 40kg today (=PR)
for the first time ever it felt light off the floor.
think it is because my coach has had me doing triples of pull to shrug (don’t know what it is called) with 45kg, 50kg and 55kg (more each time as i get used to them). i was dubious about it (especially if the shrug is supposed to pull you under) but whatever - it is certainly helping the pull feel easier!

back squatted (high bar) 45kg for a triple today, too. didn’t feel close to a 3RM (it surely is a 1RM for front squat). i think i am starting to like these high bar back squats. finally found a comfortable place to hold it… feels much stronger than a front squat…