[quote]ape288 wrote:
[quote]Koing wrote:
2x bw PC is huge!
Koing[/quote]
I like to aim high 
You looked pretty solid on that 1/2 CJ with 142.5. You’ve jerked 155 as a max before?[/quote]
158 in comp, 157.5 in training.
Koing
034
FS 177.5 x3 +1.5kg PB! Booyah!
Sn 100x 100x 100 110x 110x 110 120x 120x 120 122.5x 122.5 (most I’ve done in about 5weeks) 127.5x 127.5x
CJ 120 140 160x clean 160x made the Clean, bailed on the Jerk, just felt impossibly heavy to Jerk,
Wide Grip Pull ups 19, didn’t quite make the 20th, needed a few more inches (standard)
Ab work
Really happy with the FS triple PB, rested since Wednesday, reasonably happy with the Sn, CJ just went way too greedy, should have taken 150 and edge 152.5 or 155.
Koing
[quote]Koing wrote:
[quote]ape288 wrote:
[quote]Koing wrote:
2x bw PC is huge!
Koing[/quote]
I like to aim high
You looked pretty solid on that 1/2 CJ with 142.5. You’ve jerked 155 as a max before?[/quote]
158 in comp, 157.5 in training.
Koing[/quote]
That’s solid man. You’ll get that 160 C&J soon. I’ve done a 141 jerk off the rack, almost got 145 the other day!
[quote]Koing wrote:
Really happy with the FS triple PB, rested since Wednesday, reasonably happy with the Sn, CJ just went way too greedy, should have taken 150 and edge 152.5 or 155.
Koing[/quote]
Squats looked solid.
I just started trying out the olympic lifts a week or two ago. I got a video of it: could anyone give some advice/pointers?
I will be buying shoes in the near future when a shop that is within a reasonable distance restocks the Adidas Power Perfect IIs.
I’m starting the Russian squat program tomorrow. I’m now able to Olympic lift a bit heavier. I clean and jerked 100 on Friday. Still, I don’t yet want to push the overhead lifts to the max, I’d like to work up to them. By the time I’m done with this program in a few weeks I’ll hopefully be able to test my lifts. That should correspond with me being at home, as well.
[quote]Koing wrote:
034
FS 177.5 x3 +1.5kg PB! Booyah!
Koing[/quote]
Strong triple in the face of the chap banging out the seated dumbbell curl 
Video of my snatches from monday, and clean and jerk from tuesday:
snatch (12 attempts, 10 makes)
clean and jerk (10 attempts, 10 makes)
035
25/04/2012
bw 97? Guess how much I weighed in the evening with my training gear and belt on? LOL
FS 180 x3 +2.5kg PB! Booyah! It was either 178 for +0.5 or 178.5 for +1…I thought f0ck it, 165 felt okay, might as well gun it!
Sn 100x 100x 100x 110x 110 115 120x 120x 120x 120
Hmmmmm…the FS must have really taken the edge off?! 80 felt solid but 90 onwards didn’t feel really powerful, felt strong but not snappy, got under 120 fast and the one I stuck it was the right position, but not enough pull to get anywhere near 130, but I guess this is the price you pay for FS first. Dave Woodhouse has a point, it’s about THE BIGGER PICTURE. I got to get my FS up to 200 x3 if I want to hit 150/180, so I got to keep edging the FS up and lifting heavy.
Bw is up so that has helped and I think I’m really adjusting to the triples now. Really struggled at the start, failing 165 for a triple at the start of the year and failing 172 and 174 loads of times, but I’ve changed a few things from Woodhouses plan
1: don’t do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don’t max every session, when I’m not feeling on it, I take back 10kg and just hit a moderate triple
I always seem to get a strong start to the year and then it kind of tanks in the 2nd half of the year.
Really happy with 180 x3! 4th July 2011 I hit 180 for one and then didn’t hit 180 ever again and failed 180-182 about 12 for the rest of the year! I was about 92-94 for the tail end of last year so the extra weight is really helping me out. I’m also thinking the singles were really burning me out? I just seem a lot better with triples.
Last year:
180+ banana fail 
lol
180 make
It’ll be interesting to see this continues, so far I’ve made about 8 FS PBs in April!
Week1: 182 184
Week2: 175 x3 185
Week3: 176 x3, end of week 177.5 x3
Week4: 180 x3
Sunday I’ll drop to 172.5 as my go to weight for non strong days, Surrey Sports Park doesn’t have the small plates so I can’t take a 1kg jump. I should get my own really. I don’t think I’d get 182.5 for 3 yet seeing how savage my last rep was! Then next Wednesday I’ll go for 181 x3.
22nd did some wide grip pullups
[quote]ape288 wrote:
[quote]Koing wrote:
[quote]ape288 wrote:
[quote]Koing wrote:
2x bw PC is huge!
Koing[/quote]
I like to aim high
You looked pretty solid on that 1/2 CJ with 142.5. You’ve jerked 155 as a max before?[/quote]
158 in comp, 157.5 in training.
Koing[/quote]
That’s solid man. You’ll get that 160 C&J soon. I’ve done a 141 jerk off the rack, almost got 145 the other day!
[/quote]
I think the most out of racks for me is 147?
Koing
[quote]1llusion wrote:
Video of my snatches from monday, and clean and jerk from tuesday:
snatch (12 attempts, 10 makes)
clean and jerk (10 attempts, 10 makes)
Try and pull under the bar faster, attack it more, your pull is good but your just a tad slow to get in to a deep squat to receive the bar over head. You can easily add more weight by just getting under it faster.
Your feet look narrow for the Snatch and the Cn receive positions as well, but it’s hard to say from the this angle and distance. You sit deeper in your Cleans then you do on your Snatches. Sit deeper on the Sn.
Work on pulling faster off the floor as well, it’ll help out, you pull it very controlled and it looks good and consistent, next step is to start pulling it faster and faster imo.
Positions look good.
jerk looks natural, only a few where you didn’t drive off the feet and it was a very shallow dip and drive. Feet position looks good, most of the Jerks were good.
keep it up!
Koing
[quote]Koing wrote:
[quote]1llusion wrote:
Video of my snatches from monday, and clean and jerk from tuesday:
snatch (12 attempts, 10 makes)
clean and jerk (10 attempts, 10 makes)
Try and pull under the bar faster, attack it more, your pull is good but your just a tad slow to get in to a deep squat to receive the bar over head. You can easily add more weight by just getting under it faster.
Your feet look narrow for the Snatch and the Cn receive positions as well, but it’s hard to say from the this angle and distance. You sit deeper in your Cleans then you do on your Snatches. Sit deeper on the Sn.
Work on pulling faster off the floor as well, it’ll help out, you pull it very controlled and it looks good and consistent, next step is to start pulling it faster and faster imo.
Positions look good.
jerk looks natural, only a few where you didn’t drive off the feet and it was a very shallow dip and drive. Feet position looks good, most of the Jerks were good.
keep it up!
Koing[/quote]
I’ve cut all power versions from my programming because I wasn’t actually getting under the bar at all. I’ve really been working on getting under faster, and I think I’m getting better at it, but it’s slow progress. I definitely agree that I can do more weight, in fact both videos represent 80% or my bests.
I’d say my foot position is quite narrow in comparison to most, that’s just the position that I squat in, so it’s most comfortable to get full depth. I noticed that I’m deeper in the clean as well, and that is nothing conscious. I wonder if I’m pushing my knees forward to get under the snatches like I used to, rather than dropping my hips…I’ll play around with it at tomorrow’s snatch session.
I’m hesitant to pull faster off the floor because when I do that, I don’t execute it well. If I don’t focus on the first pull, my hips shoot up way too fast, and it’s all down hill from there (see rep 3 of the snatch for what happens…I miss out front). Once I get more consistent with the first pull position and passing my knee, I’ll definitely speed it up.
[quote]1llusion wrote:
[quote]Koing wrote:
[quote]1llusion wrote:
Video of my snatches from monday, and clean and jerk from tuesday:
snatch (12 attempts, 10 makes)
clean and jerk (10 attempts, 10 makes)
Try and pull under the bar faster, attack it more, your pull is good but your just a tad slow to get in to a deep squat to receive the bar over head. You can easily add more weight by just getting under it faster.
Your feet look narrow for the Snatch and the Cn receive positions as well, but it’s hard to say from the this angle and distance. You sit deeper in your Cleans then you do on your Snatches. Sit deeper on the Sn.
Work on pulling faster off the floor as well, it’ll help out, you pull it very controlled and it looks good and consistent, next step is to start pulling it faster and faster imo.
Positions look good.
jerk looks natural, only a few where you didn’t drive off the feet and it was a very shallow dip and drive. Feet position looks good, most of the Jerks were good.
keep it up!
Koing[/quote]
I’ve cut all power versions from my programming because I wasn’t actually getting under the bar at all. I’ve really been working on getting under faster, and I think I’m getting better at it, but it’s slow progress. I definitely agree that I can do more weight, in fact both videos represent 80% or my bests.
I’d say my foot position is quite narrow in comparison to most, that’s just the position that I squat in, so it’s most comfortable to get full depth. I noticed that I’m deeper in the clean as well, and that is nothing conscious. I wonder if I’m pushing my knees forward to get under the snatches like I used to, rather than dropping my hips…I’ll play around with it at tomorrow’s snatch session.
I’m hesitant to pull faster off the floor because when I do that, I don’t execute it well. If I don’t focus on the first pull, my hips shoot up way too fast, and it’s all down hill from there (see rep 3 of the snatch for what happens…I miss out front). Once I get more consistent with the first pull position and passing my knee, I’ll definitely speed it up.
[/quote]
Yes no power versions for you is good.
It doesn’t look comfy to me when you get under the bar on the Sn, less so on the Cn and depth is better here. See how fast you can get under with just the bar. This is the most telling thing about a persons technique imo. How fast they can do it with just the bar.
Don’t think about the knees. Just think about attacking the bar and getting under it as fast as possible. The position has to be natural.
Definitely pull faster imo. You have it down and the only way to improve is to work at it. Sure it won’t be right all the time, but I can gurantee it won’t improve if you never try to pull faster. Don’t rip it off the floor yet, I’m just saying pull it a tad faster.
Koing
After 6x2 for russian back squat at 310 lbs, I front squatted 340 for a 97% single. 155kg
[quote]Koing wrote:
035
25/04/2012
bw 97? Guess how much I weighed in the evening with my training gear and belt on? LOL
FS 180 x3 +2.5kg PB! Booyah! It was either 178 for +0.5 or 178.5 for +1…I thought f0ck it, 165 felt okay, might as well gun it!
Sn 100x 100x 100x 110x 110 115 120x 120x 120x 120
Hmmmmm…the FS must have really taken the edge off?! 80 felt solid but 90 onwards didn’t feel really powerful, felt strong but not snappy, got under 120 fast and the one I stuck it was the right position, but not enough pull to get anywhere near 130, but I guess this is the price you pay for FS first. Dave Woodhouse has a point, it’s about THE BIGGER PICTURE. I got to get my FS up to 200 x3 if I want to hit 150/180, so I got to keep edging the FS up and lifting heavy.
Bw is up so that has helped and I think I’m really adjusting to the triples now. Really struggled at the start, failing 165 for a triple at the start of the year and failing 172 and 174 loads of times, but I’ve changed a few things from Woodhouses plan
1: don’t do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don’t max every session, when I’m not feeling on it, I take back 10kg and just hit a moderate triple
I always seem to get a strong start to the year and then it kind of tanks in the 2nd half of the year.
Really happy with 180 x3! 4th July 2011 I hit 180 for one and then didn’t hit 180 ever again and failed 180-182 about 12 for the rest of the year! I was about 92-94 for the tail end of last year so the extra weight is really helping me out. I’m also thinking the singles were really burning me out? I just seem a lot better with triples.
Last year:
180+ banana fail lol
180 make
It’ll be interesting to see this continues, so far I’ve made about 8 FS PBs in April!
Week1: 182 184
Week2: 175 x3 185
Week3: 176 x3, end of week 177.5 x3
Week4: 180 x3
Sunday I’ll drop to 172.5 as my go to weight for non strong days, Surrey Sports Park doesn’t have the small plates so I can’t take a 1kg jump. I should get my own really. I don’t think I’d get 182.5 for 3 yet seeing how savage my last rep was! Then next Wednesday I’ll go for 181 x3.
22nd did some wide grip pullups
crazy front squatting dude!
Your pull ups are also very strong esp since you have been gaining weight! how often do you do them? and just one set to try and set a new PB?
[quote]tork94 wrote:
[quote]Koing wrote:
035
25/04/2012
bw 97? Guess how much I weighed in the evening with my training gear and belt on? LOL
FS 180 x3 +2.5kg PB! Booyah! It was either 178 for +0.5 or 178.5 for +1…I thought f0ck it, 165 felt okay, might as well gun it!
Sn 100x 100x 100x 110x 110 115 120x 120x 120x 120
Hmmmmm…the FS must have really taken the edge off?! 80 felt solid but 90 onwards didn’t feel really powerful, felt strong but not snappy, got under 120 fast and the one I stuck it was the right position, but not enough pull to get anywhere near 130, but I guess this is the price you pay for FS first. Dave Woodhouse has a point, it’s about THE BIGGER PICTURE. I got to get my FS up to 200 x3 if I want to hit 150/180, so I got to keep edging the FS up and lifting heavy.
Bw is up so that has helped and I think I’m really adjusting to the triples now. Really struggled at the start, failing 165 for a triple at the start of the year and failing 172 and 174 loads of times, but I’ve changed a few things from Woodhouses plan
1: don’t do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don’t max every session, when I’m not feeling on it, I take back 10kg and just hit a moderate triple
I always seem to get a strong start to the year and then it kind of tanks in the 2nd half of the year.
Really happy with 180 x3! 4th July 2011 I hit 180 for one and then didn’t hit 180 ever again and failed 180-182 about 12 for the rest of the year! I was about 92-94 for the tail end of last year so the extra weight is really helping me out. I’m also thinking the singles were really burning me out? I just seem a lot better with triples.
Last year:
180+ banana fail lol
180 make
It’ll be interesting to see this continues, so far I’ve made about 8 FS PBs in April!
Week1: 182 184
Week2: 175 x3 185
Week3: 176 x3, end of week 177.5 x3
Week4: 180 x3
Sunday I’ll drop to 172.5 as my go to weight for non strong days, Surrey Sports Park doesn’t have the small plates so I can’t take a 1kg jump. I should get my own really. I don’t think I’d get 182.5 for 3 yet seeing how savage my last rep was! Then next Wednesday I’ll go for 181 x3.
22nd did some wide grip pullups
crazy front squatting dude!
Your pull ups are also very strong esp since you have been gaining weight! how often do you do them? and just one set to try and set a new PB?
[/quote]
One max set once a week. Too tired to do it twice a week 9/10 times.
Koing
[quote]Koing wrote:
1: don’t do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don’t max every session, when I’m not feeling on it, I take back 10kg and just hit a moderate triple
[/quote]
What does your entire squat workouts look like, including warm ups? I usually do something like this:
(FS)
barx8
95x5
115x5
135x3
145x3
155x3
165x3
170x3
or
95x5
115x5
135x3
145x2
155x2
165x2
175x1
180x1
…
[quote]
One max set once a week. Too tired to do it twice a week 9/10 times.
Koing[/quote]
You just need to kip more 
I was able to do ten but I haven’t kept up with them. Yesterday I barely managed 3 sets of 5.
[quote]debraD wrote:
[quote]Koing wrote:
1: don’t do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don’t max every session, when I’m not feeling on it, I take back 10kg and just hit a moderate triple
[/quote]
What does your entire squat workouts look like, including warm ups? I usually do something like this:
(FS)
barx8
95x5
115x5
135x3
145x3
155x3
165x3
170x3
or
95x5
115x5
135x3
145x2
155x2
165x2
175x1
180x1
…
My FS goes like this.
bar x6
60 x3
100 x3
130 x2
150 x1
165 x1
Back off day 170 x3
PB attempt 181 x3
I think I’ll move my back off days to 172.5 from now on.
Koing
[quote]debraD wrote:
What does your entire squat workouts look like, including warm ups? I usually do something like this:
(FS)
barx8
95x5
115x5
135x3
145x3
155x3
165x3
170x3
or
95x5
115x5
135x3
145x2
155x2
165x2
175x1
180x1
…
[/quote]
I haven’t even managed a 180 FS yet…putting me to shame Debra
do none of you guys do straight sets? I find out it’s a good way to get the volume in and go quite heavy, but also not murder myself.
edit: should note I’m 6’2" and have long limbs so I generally need more front squat reps, anyways.