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

Training Powerlifting
701

[quote]debraD wrote:
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]

Perhaps the coaching class being postponed is a blessing in disguise - may give you more of a chance to continue to get healthy.

Hard to do but: be patient.

Onward and upward…

702

[quote]Koing wrote:

[quote]honest_lifter wrote:
Hit a 300lb FS today (15lb PR)[/quote]

Congrats mate, good drive throught he sticking point!

Koing[/quote]

Thanks a lot man!

703

[quote]honest_lifter wrote:

[quote]Koing wrote:

[quote]honest_lifter wrote:
Hit a 300lb FS today (15lb PR)[/quote]

Congrats mate, good drive throught he sticking point!

Koing[/quote]

Thanks a lot man![/quote]

Focus on driving up even faster. The faster you can get off the bottom the easier the squat and the more weight you will shift.

My first 2 reps are a decent chunk faster than my 3rd rep. 3rd rep there is a noticeable slow down through the sticking point :stuck_out_tongue:

Koing

704

Hey koing, I made the English…well I’m on the start list anyway. Be seeing you in 3 weeks at Oldbury.

In other news training’s been going well. Hit 110/130 today second session of the day. And on monday I got…


Very close to a 10kg PB. I’ve been due it though. Went on to get a 5kg pb back squat in the pm session on monday too. Good day.

705

[quote]Koing wrote:

Good squats!

Koing[/quote]

Yeah, I have a pretty strong squat for my size, but a pretty shitty Sn/CJ lol.

706

Good shit Ed

707

1/25/12

snatch
bar work
40kg
60
70
80
85
90
95x twisted in the bottom of the squat and just lost it, had plenty of power
95 smoked it
80x2
80x2
80x2
60x2
60x2
80x2
lots of bar work afterwards and then foam rolled and done. the 95 will be my opener this weekend so ill be taking the next two days off besides bar work and light weights then ill have a comp.

708

[quote]ape288 wrote:

[quote]Koing wrote:

Good squats!

Koing[/quote]

Yeah, I have a pretty strong squat for my size, but a pretty shitty Sn/CJ lol.[/quote]

It’ll improve mate, slowly but surely you are improving.

Koing

709

[quote]Ed Ache wrote:
Hey koing, I made the English…well I’m on the start list anyway. Be seeing you in 3 weeks at Oldbury.

In other news training’s been going well. Hit 110/130 today second session of the day. And on monday I got…


Very close to a 10kg PB. I’ve been due it though. Went on to get a 5kg pb back squat in the pm session on monday too. Good day.[/quote]

Sick.

Congrats on the 135, not too far from the 140 mate! Pull looks really strong, squat up looks cake.

We battle at the English :slight_smile:

Koing

710

010

26/01/2012

FS
bar x 6
bar x 6
60 x3
60 x3
90 x3
110 x3
131 x3
151 x3
171 x3 +1kg pb booyah

15mins

Sn
bar work
63 PS, Sn
83 PS, Sn
103
113
123 nice, felt f0cking hard to get up for some reason?! Off balanced a bit?! Bit odd

10mins

CJ
60
90
110
130
143
155x need more weight on heels
155x more weight on heels, better dip and drive needed

Koing

711

Looks like you had some admirers Koing haha. Nice lifts man, the 155 is there, you’ve just gotta stick one.

712

1/29/12 - Sun

CJ- 40x3
65x3
80x2
90x1
100x1
105x1
110x1
115x1
120x1
125x1
130x0x0x0(literally pulled the bar off the ground like 3 inches and bitched out every single time)
105x1 (PC)

FS- 60x5
100x3
125x2
150x1
160x1
169x1
172.5x1 (a little ugly and a little shallow, but I’ll take it)
160x2

Alec

713

1/29/12

meet

weight 83.38kg

snatch warm ups
bar stuff
45kg
60
75
80
85
90

opener 95
2nd attempt 99
3rd attempt 103 two red lights due to a little press

clean and jerk
60kg
80
90
100
105
110
115

opener 120x?
2nd attempt 120x?
3rd attempt 120 three whites

total 219 meet PR, clean and jerk was off today but thats ok. next planned meeet for me is in feb

714

[quote]ape288 wrote:
Looks like you had some admirers Koing haha. Nice lifts man, the 155 is there, you’ve just gotta stick one.[/quote]

They are mates :), the very English sounding dude is EdChap87. He use to post on here and I coached him for a while, but he’s busy studying and becoming a lawyer to really focus on Oly stuff. But he’s pretty stacked now from training. He was up to 105/130 @ 97kg.

Strong CJ mate. Looked fast and aggressive. Squat looked good also.

Koing

715

[quote]behlers181 wrote:
1/29/12

meet

weight 83.38kg

snatch warm ups
bar stuff
45kg
60
75
80
85
90

opener 95
2nd attempt 99
3rd attempt 103 two red lights due to a little press

clean and jerk
60kg
80
90
100
105
110
115

opener 120x?
2nd attempt 120x?
3rd attempt 120 three whites

total 219 meet PR, clean and jerk was off today but thats ok. next planned meeet for me is in feb [/quote]

A total in the meet is nice even though you wanted more. Next comp mate :smiley:

Koing

716

[QUOTE=wesley;1170590]had to watch the vid twice, I was just fixated on your legs the first time hahahahahhahahaaaaa

 

Nice squats.[/QUOTE]

 

I want stronger legs!

011

10mins bike

FS
bar x 6
bar x 6
60 x3
60 x3
93 x3
113 x3
133 x3
153 x3
173 x0 :frowning: tried to double bounce, got higher but no luck :frowning:

Sn
bar work
up to 100
110x
110x
110

CJ
bar work
up to 130
140

11:30am training doesn’t suit me :frowning:

Koing

717

1/30/12

snatch
bar stuff
40kg
50
60
70
80
85
90
95
100
105x
98
98
98

hang snatch
60kg
70
70
70

clean+2 power jerks
90
95
100
100
110

front squat (lbs)
135
225
275
315x2
315x2
295x2
295x2
295x2
295x2
305x2

clean pulls
145kgx2
145x2
145x2
150x2
170x2
180x2

push press
70kg 5x5

i did a lot today, probably too much but i needed to get in a lot because i dont know how much ill get in this week with school and stuff going on.

718

[quote]behlers181 wrote:
1/30/12

snatch
bar stuff
40kg
50
60
70
80
85
90
95
100
105x
98
98
98

hang snatch
60kg
70
70
70

clean+2 power jerks
90
95
100
100
110

front squat (lbs)
135
225
275
315x2
315x2
295x2
295x2
295x2
295x2
305x2

clean pulls
145kgx2
145x2
145x2
150x2
170x2
180x2

push press
70kg 5x5

i did a lot today, probably too much but i needed to get in a lot because i dont know how much ill get in this week with school and stuff going on.
[/quote]

Strong training!

Koing

719

jerk off the rack
bar work
55kg3
753
801
852
901
901
901 (miss)
snatch
bar
403
503
603
fs
602
802
901
1001
105*1
105 was a struggle didnt feel like going for 110
Jan 30 12

720

1/31/12

clean and jerk
bar stuff.
40kg
50
70
90
100
110
120
120
120
120x
120
120
120x
120x
120
120 best rep of the day
120 a really good rep to end on

snatch pulls from boxes
120x2 for 8 sets

back work, abs, and foam rolling at the end.