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

Training Powerlifting
361

[quote]debraD wrote:
Thanks!!! :smiley: I did try 3 attempts at 70kg but I psyched myself out and clarked the bar each time so I called it quits and will get it next time. I think I’m good for 75kg and I’m going to keep thinking that :wink:

I will give it another shot tomorrow. I really wanted to lift tonight but I’m overdue for rest day because the new weights showed up and I wanted to play with them.

I need to be more aggressive with the jerks.
[/quote]

Coolio.

Jerks, think lean back, weight on heels, lift your toes up and dip and drive, helps you to not roll forwards on the dip which is what most people tend to do.

Koing

362

[quote]Koing wrote:

[quote]debraD wrote:
Thanks!!! :smiley: I did try 3 attempts at 70kg but I psyched myself out and clarked the bar each time so I called it quits and will get it next time. I think I’m good for 75kg and I’m going to keep thinking that :wink:

I will give it another shot tomorrow. I really wanted to lift tonight but I’m overdue for rest day because the new weights showed up and I wanted to play with them.

I need to be more aggressive with the jerks.
[/quote]

Coolio.

Jerks, think lean back, weight on heels, lift your toes up and dip and drive, helps you to not roll forwards on the dip which is what most people tend to do.

Koing[/quote]

That helped! I’m still chicken under heavy weight though. I need someone to yell at me. That worked well at my last meet :smiley:

I probably need another rest day because I was weak all around. I missed a 66kg clean and I never miss cleans if I get under them.

363

[quote]debraD wrote:

[quote]Koing wrote:

[quote]debraD wrote:
Thanks!!! :smiley: I did try 3 attempts at 70kg but I psyched myself out and clarked the bar each time so I called it quits and will get it next time. I think I’m good for 75kg and I’m going to keep thinking that :wink:

I will give it another shot tomorrow. I really wanted to lift tonight but I’m overdue for rest day because the new weights showed up and I wanted to play with them.

I need to be more aggressive with the jerks.
[/quote]

Coolio.

Jerks, think lean back, weight on heels, lift your toes up and dip and drive, helps you to not roll forwards on the dip which is what most people tend to do.

Koing[/quote]

That helped! I’m still chicken under heavy weight though. I need someone to yell at me. That worked well at my last meet :smiley:

I probably need another rest day because I was weak all around. I missed a 66kg clean and I never miss cleans if I get under them. [/quote]

No rest days. Just go and do what you can. You will build a tolerance to it.

Yes getting under heavy Cleans takes b@lls and condition. You are getting on your way but it’s more so hard when your not feeling on it. I rarely Clean well if I’m squating weak. I need to squat well to Clean heavy/ lift well.

Koing

364

imagine koing yelling at ya debra :slight_smile:

i squatted 60kg for a triple today. fuck, yeah!!

(pr - only ever moved that weight for a single before and i had to yell like crazy to get it up. this triple felt like it wasn’t quite max yet)

:slight_smile:

365

15/11/11

Snatch
30x2
50x2,2,2,2,2
80x2
90x1
100x1 nice
105x1 sketchy
110x bottled it
110x high pull
100x1
105x1 solid
110x0 in front
112x0 behind

Clean and jerk
70x1,1,1,1
90x1
110x1
120x clean
125x clean
130x clean, platform was slippy would have had this if my foot hadnt of slipped out
140x0
120x1
125x clean
125x1
130x clean
130x clean

Was tired for the last three

16/11/11

Power snatch
40x2
60x1
80x1
90x0
85x1
90x1

Power clean and jerk
60x2
80x1
100x1
110x1
115x pc

FS
70x2
120x1
140x1
130x clean

366

[quote]alexus wrote:
imagine koing yelling at ya debra :slight_smile:

i squatted 60kg for a triple today. fuck, yeah!!

(pr - only ever moved that weight for a single before and i had to yell like crazy to get it up. this triple felt like it wasn’t quite max yet)

:-)[/quote]

good squats :slight_smile: getting stronger :slight_smile:

Koing

367

11/14/11 - Mon

Push press- 40x3, 65x3, 80x2, 90x1, 95x1, 100x1, 102x1, 105x1, 90x1, 95x1
DB rows- 10, 10, 10, 10, 10
Rack jerk- 40x3, 65x2, 90x1, 100x1, 110x1, 120x1, 127x1, 131x1, 136x1 (PR) - first time I’ve ever held 300lbs over my head

11/15/11 - Tues

BS- 160x4, 175x3, 190x2 (PR double)
Sn- bar
40x5
65x3
80x2
90x1
97.5x1
102x0
102x0
102x0

CJ- 40x5
65x3
90x2
105x1
110x1
115x1
120x0
120x0

11/16/11 - Wed

Sn- bar
40x4
60x2
80x1
90x1
97.5x1
102x0
102x1 (nice)
107x0
107x0 (closeee)
107x0

CJ- 40x4
65x3
90x1
107x1
113x1
118x1
123x1 (solid)

Felt mentally drained after the 123, so I decided to stop. 225 total, solid day.

Alec

368

18/11/11

Snatch
40x2,2,2
60x2
80x2
90x1
100x1
105x1 Solid no steps forward or back
112x behind, very close

Clean and jerk
70x1,1,1,1
90x1
100x1
110x1
120x clean, no effort into jerk
120x1
125x1 beautiful
130x1
135x clean, pinned stood up FAST! Felt light as F0ck!

Front squat
70x3
120x1
130x3

Right where I need to be next week! I need to thank Koing and GQartguy for answering all the questions on The System, I doubt I’d be hitting this total without the training I’ve put in. Could have easily been 247 today!

369

[quote]Ed Ache wrote:
18/11/11

Snatch
40x2,2,2
60x2
80x2
90x1
100x1
105x1 Solid no steps forward or back
112x behind, very close

Clean and jerk
70x1,1,1,1
90x1
100x1
110x1
120x clean, no effort into jerk
120x1
125x1 beautiful
130x1
135x clean, pinned stood up FAST! Felt light as F0ck!

Front squat
70x3
120x1
130x3

Right where I need to be next week! I need to thank Koing and GQartguy for answering all the questions on The System, I doubt I’d be hitting this total without the training I’ve put in. Could have easily been 247 today![/quote]

Good to see you had faith in The System to start it :slight_smile:

Back off the squats. Only moderately heavy singles. Don’t go too crazy now. You have 7 days till the comp. Aim to hit starters and FS to a heavy single. No doubles.

After the comp you need to have at least 3-4 attempts at a heavy Sn each session. You need to feel the weight. On the CJ go 2-3 attempts when your feeling strong and on it.

You should be feeling super fresh as the days roll by until the comp :smiley:

I’m training about 2hrs time (still at work) and coaching OxMan. I’ll see heavy to go but it’ll be my last heavy session then I’ll wind it down. I’ll be doing light stuff Saturday late morning, but I’m there to coach.

16/11/2011

Sn
bar work
40 x2
60
80
90x
90x
90
100x
100x
100
110x
110x
110x
110 finally…
115x
115x
115x

Sn fail

CJ
bar work
70
90
110
130
140 clean crushed but feet was fast
145 nice

Done

Koing

370

[quote]Koing wrote:

[quote]Ed Ache wrote:
18/11/11

Snatch
40x2,2,2
60x2
80x2
90x1
100x1
105x1 Solid no steps forward or back
112x behind, very close

Clean and jerk
70x1,1,1,1
90x1
100x1
110x1
120x clean, no effort into jerk
120x1
125x1 beautiful
130x1
135x clean, pinned stood up FAST! Felt light as F0ck!

Front squat
70x3
120x1
130x3

Right where I need to be next week! I need to thank Koing and GQartguy for answering all the questions on The System, I doubt I’d be hitting this total without the training I’ve put in. Could have easily been 247 today![/quote]

Good to see you had faith in The System to start it :slight_smile:

Back off the squats. Only moderately heavy singles. Don’t go too crazy now. You have 7 days till the comp. Aim to hit starters and FS to a heavy single. No doubles.

After the comp you need to have at least 3-4 attempts at a heavy Sn each session. You need to feel the weight. On the CJ go 2-3 attempts when your feeling strong and on it.

You should be feeling super fresh as the days roll by until the comp :smiley:

I’m training about 2hrs time (still at work) and coaching OxMan. I’ll see heavy to go but it’ll be my last heavy session then I’ll wind it down. I’ll be doing light stuff Saturday late morning, but I’m there to coach.

16/11/2011

Sn
bar work
40 x2
60
80
90x
90x
90
100x
100x
100
110x
110x
110x
110 finally…
115x
115x
115x

Sn fail

CJ
bar work
70
90
110
130
140 clean crushed but feet was fast
145 nice

Done

Koing[/quote]

I have a comp exactly a week later so I will be trying to maintain the week after the comp so I can hit some good numbers in Birmingham. Cheers for all the advice, man.

371

[quote]Koing wrote:
Good to see you had faith in The System to start it :slight_smile:

Back off the squats. Only moderately heavy singles. Don’t go too crazy now. You have 7 days till the comp. Aim to hit starters and FS to a heavy single. No doubles.

After the comp you need to have at least 3-4 attempts at a heavy Sn each session. You need to feel the weight. On the CJ go 2-3 attempts when your feeling strong and on it.[/quote]

I agree. I usually have people go to 90%ish or so, just to warmup before the lifts. No doubles.
On the lifts, I agree as well. At least be hitting 1st and 2nd attempts regularly, and a third if youre feeling decent.

372

[quote]Koing wrote:

[quote]debraD wrote:

[quote]Koing wrote:

[quote]debraD wrote:
Thanks!!! :smiley: I did try 3 attempts at 70kg but I psyched myself out and clarked the bar each time so I called it quits and will get it next time. I think I’m good for 75kg and I’m going to keep thinking that :wink:

I will give it another shot tomorrow. I really wanted to lift tonight but I’m overdue for rest day because the new weights showed up and I wanted to play with them.

I need to be more aggressive with the jerks.
[/quote]

Coolio.

Jerks, think lean back, weight on heels, lift your toes up and dip and drive, helps you to not roll forwards on the dip which is what most people tend to do.

Koing[/quote]

That helped! I’m still chicken under heavy weight though. I need someone to yell at me. That worked well at my last meet :smiley:

I probably need another rest day because I was weak all around. I missed a 66kg clean and I never miss cleans if I get under them. [/quote]

No rest days. Just go and do what you can. You will build a tolerance to it.

Yes getting under heavy Cleans takes b@lls and condition. You are getting on your way but it’s more so hard when your not feeling on it. I rarely Clean well if I’m squating weak. I need to squat well to Clean heavy/ lift well.

Koing[/quote]

Not ever? My last three nights have been terrible and I seem to be getting weaker. My ‘rest day’ I did a few deadlifts and rows so it wasn’t a real rest day. Probably not getting good enough sleep. It’s the weekend at least and I’m going to sleep until noon tomorrow. Last weekend went really well and I hope this one does too. Also I hurt my wrist a little playing cubicle volleyball (oops!).

373

Back Squat PR! 175 kg, after completing Smolov Jr for the second time.

This is a 7 kg jump from my last PR, after two injuries and getting sick, so I’m pretty happy with it. Attempted 179 but missed, I’m gonna try that again on Monday.

374

11/19/11 - Sat

Sn- bar
40x3
60x2
80x1
90x0
90x1
97.5x1
102x1 (motherfucker made me fight for it. considered dumping it behind me like 3 times on just this one lift lol)

CJ- 40x4
70x3
93x1
107x1
113x1
118x1
123x1
125x0 (close. just missed the clean)
125x0

375

My snatches sucked and I’m going to try them again later but my clean and jerks went awesome! My best clean & jerk was 63kg and I did a good 65kg jerk off the boxes quite a while ago and my 67kg clean the other day was a PR. But tonight:

doubles up to 63kg
63x1
65x1 (PR)
67x0 - missed jerk
67x1 (PR)
69x0 made the clean (clean PR) chickened out on the jerk. I could have done it too. Next time!
70x0 I HAD the clean but was surprised and then lost it in front >:( I’m going to be clean & jerking 70kg before this week is done!

My jerks weren’t the prettiest but they weren’t difficult either once I got the balls to get under.

I’ll try to post some video after I eat dinner.

(edit: forgot I missed a jerk)

376

[quote]cloystreng wrote:
Back Squat PR! 175 kg, after completing Smolov Jr for the second time.

This is a 7 kg jump from my last PR, after two injuries and getting sick, so I’m pretty happy with it. Attempted 179 but missed, I’m gonna try that again on Monday.[/quote]

Congratulations on surviving Smolov and getting a PR

Hoping for the same (2 more Smolov Jr. workouts left).

Been following your blog. How did I miss you lifting at York this past summer?

377

[quote]debraD wrote:
My snatches sucked and I’m going to try them again later but my clean and jerks went awesome! My best clean & jerk was 63kg and I did a good 65kg jerk off the boxes quite a while ago and my 67kg clean the other day was a PR. But tonight:

doubles up to 63kg
63x1
65x1 (PR)
67x0 - missed jerk
67x1 (PR)
69x0 made the clean (clean PR) chickened out on the jerk. I could have done it too. Next time!
70x0 I HAD the clean but was surprised and then lost it in front >:( I’m going to be clean & jerking 70kg before this week is done!

My jerks weren’t the prettiest but they weren’t difficult either once I got the balls to get under.

I’ll try to post some video after I eat dinner.

(edit: forgot I missed a jerk)[/quote]

Nice work! Really impressed that you built the jerk boxes so quickly! Pictures of your handiwork?

378

Thanks NWM! I don’t have jerk boxes yet. I did the jerk off the boxes when I was in California in the summer (and had some people yelling at me to do it :smiley: )

I will share pics of the boxes when I get them. Right now I just have a big pile of wood!

379

Debra, I’m surprised that you’ve been able to clean more than your BW already! You must be a strong woman!

380

20/11/11

Snatch
40x2,2,2,2
60x2,2,2
80x2
90x0
90x1
95x1

Clean and jerk
40x4
60x1
80x1
90x1
100x1
110x1
120x1

FS
70x3
120x3
130x3

Wasn’t feeling strong, but I never do on sunday morning. Snatches felt SHARP and my front squats were solid. Didn’t break position.