12/13/2011
Clean and jerk
bar stuff
60kg
80
100
110
120
120x miss jerk
120 teeny tiny instability on left arm but good besides that
Back Squat (lbs)
5x5 @ 305
Box Snatch Pulls
95x3x5 sets
Stretch, foam rollllll.
High school exams are over and I’ve hit a string of pr’s, happy happy 
12/12/11
Squat clean:
96kg (9kg pb)
Front squat
6 x 2 80kg
14/12/10
Push jerk:
85kg (15kg pr)
Snatch:
70kg (10kg pr)
Missed 72.5kg on snatch about 8 times but still stoked.
[quote]GqArtguy wrote:
[quote]Koing wrote:
Jumping back on the Clean isn’t too bad as long as you are consistent. Have you seen my bro do his Sn?! He is better on his Cleans though.[/quote]
Uncle drew a line with some chalk on the platform and told him not to go further than that 
[/quote]
LOL
He hasn’t told me of THE LINE.
How has he gotten on with the line?
Koing
I thought the jumping back was inefficient. But then again
Who is that guy at 8 seconds? My foot does the same thing snatching lately and it’s driving me crazy.
Jumping back for lifters like Vanev is not inefficient. They still have an “S” pull but the “S” is tilted back a bit. This is very different from lifters who just overpull and have a bar path that looks like a “?”
And Koing: he snatched a PR
[quote]behlers181 wrote:
12/9/2011
Power Clean
bar stuff
50kg
60
90x5
100x5
Back Squat (lbs)
295x5
315x5
Pull ups
2x12
DB rows
2x10
Plank for 2 minutes followed by crunches.
Stretch a lot, foam roll.[/quote]
You PC 100kg for 5reps?!
Koing
[quote]debraD wrote:
[quote]Koing wrote:
Jerk, stand tall, weight back on your heels dip and drive on them. This is the main thing. Focus on getting the bar up high, feet position is secondary. If the bar doesn’t go high enough no matter how fast your split sit he bar will fall down. The bar has to be over head properly, hips under the bar.
The times I get it right the Jerk is so easy. The times I don’t the Jerk is impossible.[/quote]
I did that and it helped me get under a lot better but still not enough because of my stupid foot falling short. I think I’m getting a lot of height and it feels like my dip and drive has gotten a lot stronger since I am getting a better feel for leaning back and driving off my heels.
Here are 3 bad jerk attempts at 65kg. I know my cleans sucked… I did all three attempts without much rest because it was getting late and my cleans started to fall apart. That was a PR weight for both clean & jerk so I guess it was ok that I got 3 of them in a row over my head even if they were ugly…
They weren’t bad at all.
The main issue from those videos is you leave your hips behind the bar. Your hips don’t go up and your front foot is short causing you to be ‘cramped’ on the split.
More drive off the heels. Get a video with just a bar and say 30 and 40 and 50 and see how they look. When at limit all I’m concerned about is getting the weight up there and holding it for the down signal. Not worrying about anything else. If my split is complete cr@p I’ll take it, if the weight stays up there!
It’s a very co ordinated movement that I’m still working on after 12yrs!
Koing
[quote]debraD wrote:
I thought the jumping back was inefficient. But then again
Who is that guy at 8 seconds? My foot does the same thing snatching lately and it’s driving me crazy.[/quote]
It’s no big deal jumping back like you are. I’ve never said about the jump back as your consistent with it so far. You jump back a bit, the bar comes back. DO NOT WORRY ABOUT IT. Just get stronger and smash that Jerk
Koing
[quote]GqArtguy wrote:
Jumping back for lifters like Vanev is not inefficient. They still have an “S” pull but the “S” is tilted back a bit. This is very different from lifters who just overpull and have a bar path that looks like a “?”
And Koing: he snatched a PR ;)[/quote]
That isn’t all he did!
Koing
14/12/2011
Sn
bar work
50 x2
70
70
90
100
105
CJ
bar work
50
90
110
130
FS
60 x2
110
140
160 1/2 g@ash…tried to go Lu style…failed the 2nd repper.
Tried something random
MP
70 felt really light after 160 across the shoulders 
75 nice
80 felt a bit heavier
85 nice, equal PB, not MP in agessssssssssss…but I am at least 7kg heavier.
87x
87x
87x
85 nice
Koing
today
looks like Koing and me are about the same in our pressing abilities… heh heh
Andy! Does this mean your shin is getting better?
Here are some of tonight’s jerks: bar, 35, 45, 55, 60
It feels like I’m getting better at them but you can see it goes downhill as the weight goes up. I think I get affected by the weight feels too much.
In my personal opinion, it looks like you are dipping too fast. I was always taught that the dip should be a rather slow and controlled motion. Chances are, if you dip too fast the bar will leave your shoulders while dipping and you’re gonna hit it during driving up. Not that this is clearly visible in your video though. Just wanted to mention it.
[quote]PB Andy wrote:
looks like Koing and me are about the same in our pressing abilities… heh heh[/quote]
haha, but I’m heavier right? First time I MP 85 for 2 singles…did miss 87 3x lol.
Koing
[quote]debraD wrote:
Andy! Does this mean your shin is getting better?
Here are some of tonight’s jerks: bar, 35, 45, 55, 60
It feels like I’m getting better at them but you can see it goes downhill as the weight goes up. I think I get affected by the weight feels too much.[/quote]
Dip a tad slower. Your dipping to fast at the moment and the weight is crushing you. If you watch carefully at the 55 weights the top of your chest/ bak crumples a bit = losing loads of power, it’s absorbing the power that your legs put in to the bar.
Elbows dropping on the dip as well. They should stay in the same position throughout the dip.
More weight on your heels. Rotate your hips backwards, your hips are very rotated forwards.
Once you get use to dipping and driving you can speed up the dip a bit more.
Jerking is a very coordinated movement and the timing is crucial.
On the heavier weights your hips go backwards a tad. This will hurt you a lot when the weights are heavy and I have this issue as well. Hips go back, bar is forwards, bar falls 
On the lighter weights your using your arms to throw up the weight. The bar should be coming off the body mainly because of the drive from your legs. Do it again but drive it off the body.
Cleans look very strong but slow under as your pull is huge. Looks like you could Clean 70+ with the way your pulling imo. Pull FAST under the bar, really attack it but the Clean looks like no issues for you.
Keep at it!
Koing
[quote]Koing wrote:
[quote]PB Andy wrote:
looks like Koing and me are about the same in our pressing abilities… heh heh[/quote]
haha, but I’m heavier right? First time I MP 85 for 2 singles…did miss 87 3x lol.
Koing[/quote]
I’m 100kg right now (on the dot) so you tell me… hehe.
If you are heavier, then I counter that with I’ve been MP’ing for a good couple months now. You just added it in.
12/15/11
Snatch
bar stuff
50kg
70
80
85
90
95
95x press
95x
Front Squat (lbs)
2x5 reps @ 265
Technique work, foam roll, and stretch
12/15/11
About half an hour of bar work followed by foam rolling and stretching. I have a meet tomorrow at my high school. im competing as a 85kg junior lifter
[quote]Koing wrote:
[quote]GqArtguy wrote:
Jumping back for lifters like Vanev is not inefficient. They still have an “S” pull but the “S” is tilted back a bit. This is very different from lifters who just overpull and have a bar path that looks like a “?”
And Koing: he snatched a PR ;)[/quote]
That isn’t all he did!
Koing[/quote]
Oh I know. Hes set a CJ PR too. So are you coming or what?
12/17/11 Meet Recap
Weighed in at 83.00 kg
Snatch
bar stuff
50kgx5
65x3
75
80
85
92 miss in back
94 miss
94
Clean and Jerk
bar stuff
60kgx5
85x2
95
100
105
110
116
120 miss due to a little shaky elbow action
123 (to qualify for jr nationals) miss due to even less shaky elbow action
all in all i felt extremely strong on snatch and clean and jerk. snatch was just bar placement b/c the pulls were fast and strong enough. clean and jerk was my time to make up for the lousy snatch performance and i can honestly say i did my best at that. in my coachs eyes i shouldve had the 123 but the judges did a good job all day and were consistent which is all i can ask for.