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

Training Powerlifting
641

[quote]honest_lifter wrote:
I would like to start posting occasionally to get some feed back from some people…given that pretty much everyone in this thread is stronger than I am :slight_smile:

Been adding front squats to the beginning of my workout since Friday of last week.

FS
up to 275 lbs x 1

Snatch
up to 195 x 1 <—FS first are definitely affecting this, but only by about 10-15 lbs.

C&J
up to 215 double

BS
up to 285 lbs x 1

Dips and Arm Curls[/quote]

Rest 10-15mins after your front squats. You will adapt very quickly to it.

Koing

642

my forearm tendinitis is really flaring up, started bs but couldn’t even hold onto the bar for snatches afterwards.

On the upside (well not mine) my brother jerked an easy 285 so he is getting back into the swing of things for the comp in june.

643

[quote]rehanb_bl wrote:
my forearm tendinitis is really flaring up, started bs but couldn’t even hold onto the bar for snatches afterwards.

On the upside (well not mine) my brother jerked an easy 285 so he is getting back into the swing of things for the comp in june.[/quote]

suggestion: Get a rolling pin to use as a foam roller on your forearms. Also, get tumeric as a supplement, and possibly some cayenne pepper. Of course, fish oils are a must.

When I worked as a massage therapist and personal trainer, those things were great between sessions for my clients.

644

hey koing, did your legs get bigger?

645

[quote]alexus wrote:
hey koing, did your legs get bigger?[/quote]

teh roids!!! and crayfish samwichs…

646

[quote]honest_lifter wrote:

[quote]rehanb_bl wrote:
my forearm tendinitis is really flaring up, started bs but couldn’t even hold onto the bar for snatches afterwards.

On the upside (well not mine) my brother jerked an easy 285 so he is getting back into the swing of things for the comp in june.[/quote]

suggestion: Get a rolling pin to use as a foam roller on your forearms. Also, get tumeric as a supplement, and possibly some cayenne pepper. Of course, fish oils are a must.

When I worked as a massage therapist and personal trainer, those things were great between sessions for my clients.[/quote]

they have a rolling pin where i workout, i might give that a shot!. I have heard good things about turmeric (curcumin) I will give it a shot!.
I definitely have my fish oils daily. Ironically today it worked in more ways than one, the freezer at the gym office had expired fish oil in the freezer so i just put that on my forearms for a while. Talk about bang for your buck…

My legs definitely feel like they are starting to adapt to the squatting heavy everyday, my mobility is improving and my knee (surgically re-arranged) is starting to feel better aside from the whole me feeling like dying thing.

647

1/10/12

back squat (lbs)
bar
135
225
275
315
355 3 sets of 3 reps

Clean and Jerk
bar work
60kg
90
100
110
120
125 ties PR
127 2kg PR
129 4kg PR

3 rounds of:
20 crunches, 20 pushups, 12 pullups, 25 dips.

stretched out, especially the quads. my lower back hasn’t given me any problems for a while and i thank my coach for fixing my back angle when i squat before i seriously hurt myself.

648

Could someone critique my form? (still new to the lifts)

649

Koing did you get my PM?

650

[quote]alexus wrote:
hey koing, did your legs get bigger?[/quote]

I’m taking 2 shakes a day now…bodyweight is up but not sure how much yet. Comp in 5 weeks so I’ll know more accurately but I think i’m up about 1kg so far?

Crayfish sandwhich you mofo! lol

Koing

651

[quote]GqArtguy wrote:
Koing did you get my PM?[/quote]

No :frowning:

Email me brah.

Koing

652

[quote]rehanb_bl wrote:

[quote]honest_lifter wrote:

[quote]rehanb_bl wrote:
my forearm tendinitis is really flaring up, started bs but couldn’t even hold onto the bar for snatches afterwards.

On the upside (well not mine) my brother jerked an easy 285 so he is getting back into the swing of things for the comp in june.[/quote]

suggestion: Get a rolling pin to use as a foam roller on your forearms. Also, get tumeric as a supplement, and possibly some cayenne pepper. Of course, fish oils are a must.

When I worked as a massage therapist and personal trainer, those things were great between sessions for my clients.[/quote]

they have a rolling pin where i workout, i might give that a shot!. I have heard good things about turmeric (curcumin) I will give it a shot!.
I definitely have my fish oils daily. Ironically today it worked in more ways than one, the freezer at the gym office had expired fish oil in the freezer so i just put that on my forearms for a while. Talk about bang for your buck…

My legs definitely feel like they are starting to adapt to the squatting heavy everyday, my mobility is improving and my knee (surgically re-arranged) is starting to feel better aside from the whole me feeling like dying thing.[/quote]

Keep pounding away it. The adaptation factor still amazes me about the human body.

653

1/11/12

AM
front squat (lbs)
bar
135
225
275
285x3 reps
305x3 reps

PM
clean/power clean and jerk/power jerk
50kg power cj
60 power
80 power
90 power
100 power
100 power
100 power
100 power
105 clean+power jerk
105 clean+power jerk
105 clean+power jerk
105 clean+power jerk
110 clean+power jerk
110 hang clean+power jerk
110 hang clean+power jerk
115 clean
120 clean and missed power jerk
130 clean

snatch from boxes
40kg
50
60
70
70
70
70
70
70
70
70
70

front squat (lbs)
135
225
275
295
315x3 reps

3 position snatch
60kg from floor, from knee, from hip x3 sets

lots of “position/speed” work today which isn’t something i enjoy but i want to see if it will make a difference doing it. and the 315 lbs triple was a PR i guess

654

[quote]honest_lifter wrote:

Keep pounding away it. The adaptation factor still amazes me about the human body.
[/quote]

Im gonna have to pack it in, my forearms are mangled beyond belief I can’t pick up anything. I need to find a way to squat without using my forearms. I am going to give that a shot tomorrow or else I’m just going to have to call it for a week or two

655

[quote]rehanb_bl wrote:

[quote]honest_lifter wrote:

Keep pounding away it. The adaptation factor still amazes me about the human body.
[/quote]

Im gonna have to pack it in, my forearms are mangled beyond belief I can’t pick up anything. I need to find a way to squat without using my forearms. I am going to give that a shot tomorrow or else I’m just going to have to call it for a week or two[/quote]

Get some soft tissue work on your forearms.

656

Did a decent 68kg jerk tonight that felt easy (67 was my previous pr and it was an ugly one :smiley: ) I tried 70 3 times but chickened out each time :confused: I seem to do that a lot on the first attempt at a weight, need to stop it!

I have boxes now so I have no excuse for not doing a lot of them.

I did a bunch of rows and deadlifts yesterday and my whole back was pretty tired so I didn’t expect to get much done tonight after 2 fs sessions but it was alright.

657

006

11/01/2012

FS
160
166
171
173
175 +2kg on Monday’s session! Most of the year so far!

Sn
100
110
115
120x
120 : haven’t hit this for at least 4 weeks?!
122x
122x
123x
122x
122x

BS
160
180
190x
175 2/3
170 3/4

FS picking up, Sn hit 120, can’t complain, a bit of correcting with the bottom position and I’ll have 122/123 soon

175/ 120

Koing

658

[quote]honest_lifter wrote:

[quote]rehanb_bl wrote:

[quote]honest_lifter wrote:

[quote]rehanb_bl wrote:
my forearm tendinitis is really flaring up, started bs but couldn’t even hold onto the bar for snatches afterwards.

On the upside (well not mine) my brother jerked an easy 285 so he is getting back into the swing of things for the comp in june.[/quote]

suggestion: Get a rolling pin to use as a foam roller on your forearms. Also, get tumeric as a supplement, and possibly some cayenne pepper. Of course, fish oils are a must.

When I worked as a massage therapist and personal trainer, those things were great between sessions for my clients.[/quote]

they have a rolling pin where i workout, i might give that a shot!. I have heard good things about turmeric (curcumin) I will give it a shot!.
I definitely have my fish oils daily. Ironically today it worked in more ways than one, the freezer at the gym office had expired fish oil in the freezer so i just put that on my forearms for a while. Talk about bang for your buck…

My legs definitely feel like they are starting to adapt to the squatting heavy everyday, my mobility is improving and my knee (surgically re-arranged) is starting to feel better aside from the whole me feeling like dying thing.[/quote]

Keep pounding away it. The adaptation factor still amazes me about the human body.
[/quote]

If he has a serious injury I’d work around it. Can you FS without pain? If not I’d try BS, if you can’t do that I’d do pulls. If you can’t do anything I’d find something you can do and rest your forearms.

Koing

659

[quote]debraD wrote:
Did a decent 68kg jerk tonight that felt easy (67 was my previous pr and it was an ugly one :smiley: ) I tried 70 3 times but chickened out each time :confused: I seem to do that a lot on the first attempt at a weight, need to stop it!

I have boxes now so I have no excuse for not doing a lot of them.

I did a bunch of rows and deadlifts yesterday and my whole back was pretty tired so I didn’t expect to get much done tonight after 2 fs sessions but it was alright.
[/quote]

Was that chickening out on the Jerk or the Cleans?

The body will adapt and you can hit good weights. I didn’t even feel good yesterday in the squat and did more than Monday lol

Good job on the 68!

Koing

660

[quote]Koing wrote:

[quote]honest_lifter wrote:

[quote]rehanb_bl wrote:

[quote]honest_lifter wrote:

[quote]rehanb_bl wrote:
my forearm tendinitis is really flaring up, started bs but couldn’t even hold onto the bar for snatches afterwards.

On the upside (well not mine) my brother jerked an easy 285 so he is getting back into the swing of things for the comp in june.[/quote]

suggestion: Get a rolling pin to use as a foam roller on your forearms. Also, get tumeric as a supplement, and possibly some cayenne pepper. Of course, fish oils are a must.

When I worked as a massage therapist and personal trainer, those things were great between sessions for my clients.[/quote]

can’t front squat with the clean grip, I am going to use straps and elevate my wrists a bit or go to back squats and see how they do. My legs feel great so I don’t want to cut them short on what they can handle.

I am aggressively massaging my forearms (lacrosse ball etc) hopefully they will be better soon since I can’t do any of the actual lifts right now.

they have a rolling pin where i workout, i might give that a shot!. I have heard good things about turmeric (curcumin) I will give it a shot!.
I definitely have my fish oils daily. Ironically today it worked in more ways than one, the freezer at the gym office had expired fish oil in the freezer so i just put that on my forearms for a while. Talk about bang for your buck…

My legs definitely feel like they are starting to adapt to the squatting heavy everyday, my mobility is improving and my knee (surgically re-arranged) is starting to feel better aside from the whole me feeling like dying thing.[/quote]

Keep pounding away it. The adaptation factor still amazes me about the human body.
[/quote]

If he has a serious injury I’d work around it. Can you FS without pain? If not I’d try BS, if you can’t do that I’d do pulls. If you can’t do anything I’d find something you can do and rest your forearms.

Koing[/quote]