1/18/12
Back squat (lbs)
bar
135
225
275
315
365
385…x
clean and jerk
bar stuff
60kg
80
100
110
120
125
130 miss jerk
130 clean
120 clean
back squat
100kg
140
160x5
160x3
160x3
140x10
push press
40kg
60x3
70x2
80x3
80x3
1/19/12
back squat (lbs)
bar
135
225
275
320x4
325x4
325x4
325x4
335x4
clean and jerk
bar stuff
70kg
100
110 for 15 singles
clean+hang clean
70
70
90
90
100
100
100
105
some ab work, stretched, foam rolled and done.
009
FS
bar x 6
60 x3
60 x3 why DW?!
90 x3
110 x3
130 x3 why?
150 x3 why?
165 x3 , best 3R of the year
10mins
Sn
bar work
60 xPS, Sn
60 xPS, Sn
80 xPS, Sn
90
100
110
120
123x in front
123x behind
CJ
60 x2
90
110
130x
143x behind on Jerk
147x in front a tad
Wanted more, but The SYYYYYYTEM has detailed it as the above. Next session on Sunday.
Was at a new gym in St Marys Uni, everyone staring at my legs, felt like a bit of a freak with so many eyes at my legs…
165 x3
Sn 120
CJ 147
Koing
[quote]Koing wrote:
165 x3
[/quote]
That’s a badass FS you got there
I just realized that i go really really deep on the front squat, to the point where i get pelvic nutation. Do you think i’d be better of squatting a bit higher (as in still deep but not ankles next to hips) for more weight or to keep tickling my butt cheeks on the floor?
[quote]rehanb_bl wrote:
[quote]Koing wrote:
165 x3
[/quote]
That’s a badass FS you got there
I just realized that i go really really deep on the front squat, to the point where i get pelvic nutation. Do you think i’d be better of squatting a bit higher (as in still deep but not ankles next to hips) for more weight or to keep tickling my butt cheeks on the floor?[/quote]
As deep as me? I’d go not as deep but I can’t anymore. I’m too far gone to go a bit higher. I’m a lot weaker higher because I haven’t trained to stop there.
Go a bit higher then if you can. It also depends how much but wink you get. I’m not sure if my hips tilt or not when I squat.
Koing
[quote]Koing wrote:
[quote]rehanb_bl wrote:
[quote]Koing wrote:
165 x3
[/quote]
That’s a badass FS you got there
I just realized that i go really really deep on the front squat, to the point where i get pelvic nutation. Do you think i’d be better of squatting a bit higher (as in still deep but not ankles next to hips) for more weight or to keep tickling my butt cheeks on the floor?[/quote]
As deep as me? I’d go not as deep but I can’t anymore. I’m too far gone to go a bit higher. I’m a lot weaker higher because I haven’t trained to stop there.
Go a bit higher then if you can. It also depends how much but wink you get. I’m not sure if my hips tilt or not when I squat.
Koing[/quote]
I’m getting deeper than you are in that video. My fellow lifters jokingly call it my bee sting. My numbers are lower because of that if i stay just a tad higher it adds a good 15-20kg to my squat but i’ve been purposely getting down low to work on my depth
[quote]rehanb_bl wrote:
I’m getting deeper than you are in that video. My fellow lifters jokingly call it my bee sting. My numbers are lower because of that if i stay just a tad higher it adds a good 15-20kg to my squat but i’ve been purposely getting down low to work on my depth
[/quote]
Squat a bit higher then. Just make sure you can still get out of your Cleans later on.
There is this guy I know, he squats about 25kg more than me but he struggles out of Cleans much more than I do. He just about breaks parallel. Another guy I know squats to parallel and he never fails a Clean he racks.
Koing
1/20/12
AM
front squats (lbs)
bar
135
225x2
275x2
295x2
315x2
PM
front squats (lbs)
bar
135
225
275s5
275x5
275x5
285x5
295x5
275x5
snatching
bar stuff.
50kg
60
82 for a ton of reps
push press
60x2
80x2
85
80x2
90 PR
80x3
pullups 2x10
abs, planks, and foam rolled and done. felt good to get in two squat sessions today.
Hit a 300lb FS today (15lb PR)
1/21/12
back squat (lbs)
bar
135
225
275
315
335
355
375
345
345
355
push press (lbs)
135x3
155x3
165x3
1/20/12 - Fri
PS- bar
40x3
55x2
70x2
85x1
90x1
95x1,1,1,1,1
Press- (162.5 lbs) x 10 sets of 2
Chin- (97.5 lbs) x 4,4,3,3,3,3
1/21/12 - Sat
PC&J- 40x3
65x2
80x2
90x2
95x1
100x1
105x1
110x1
105x1,1,1,1,1
weighted hyperext- 5,5,5,5,5,5
Alec
1/22/12
front squat (lbs)
bar
135
225
275
315
325
335
315x3
315x2
315x2
1/22/12
PM
back squats (lbs)
bar
135
225
275
315
345
365
380
365
press (lbs)
135x4
135x4
010
22/01/12 : St Marys
10mins on the bike : new thing I’m doing for weekend training, cycle on the bike for 10 mins, normal pace, nothing crazy, justhelps to warm up my back.
Dynamic stretches
FS
bar x 6
60 x3
60 x3
90 x3
110 x3
130 x3
150 x3 : feeling less tired by the 3’s now
167 x3 : nice, heaviest 3R of the year so far
Sn
bar work
63 x PS, Sn
83 x PS, Sn
103
113
123 x in front
123 x behind
CJ
bar work
60 2 Jerks
90
110
120
130
140 sharp
153 x
153x
167 x3
153x
1/23/12
front squat (lbs)
bar
135
225
275
300x2
300x2
300x2
300x2
315x2
snatch
bar stuff
40kg
60
80
90
90x
90
90x
90x
90
90
90
90
90
90
95
95
1/24/12
clean and jerk
bar stuff
50kg
70
100
110
115
120
back squat
135x5
225x3
275x3
315x3
345x3
did some extra bar work afterwards and then foam rolled and done.
1/22/12 - Sun
FS- up to 170
172x0
160x1
160x2
160x2
Sn- up to 100
1/23/12 - Mon
PC&J- warm up
95x1
102x1
107x1
105x1,1,1,1,1
Press- 177.5lbs for 6 singles (missed the 7th)
DB row- 5,5,5,5,5
1/24/12 - Tues
BS- 185 for 7 singles (missed the 8th) - lameeee
Light sn/CJ
Alec
I took over a week off from squatting, snatching and cleans to let my hips recover, plus a lot of rolling on a tennis ball and ice baths (sucks!)
I trained last night and tonight with only really light squats and not to max on snatch or clean and jerk and and my hips feel fine, but still a very slight pinching in the front of my quads sometimes when I am in the bottom of snatches. I think I should wait a bit longer before putting more weight on the squats.
ART seemed to make things worse but I did some sprints and things got better.
I was supposed to go to a coaching cert this weekend but it was postponed 
[quote]honest_lifter wrote:
Hit a 300lb FS today (15lb PR)[/quote]
Congrats mate, good drive throught he sticking point!
Koing
[quote]ape288 wrote:
1/22/12 - Sun
FS- up to 170
172x0
160x1
160x2
160x2
Sn- up to 100
1/23/12 - Mon
PC&J- warm up
95x1
102x1
107x1
105x1,1,1,1,1
Press- 177.5lbs for 6 singles (missed the 7th)
DB row- 5,5,5,5,5
1/24/12 - Tues
BS- 185 for 7 singles (missed the 8th) - lameeee
Light sn/CJ
Alec [/quote]
Good squats!
Koing