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

Training Powerlifting
941

040
13/05/2012

bw 97.5

FS
172.5 : first rep was hard, gutted out the 2nd and 3rd rep. Bro was surprised I managed the 2nd, let alone the 3rd rep.

10mins
Sn
117.5
122.5
128.3x yeah it’s a weird number…had 127.5 and then 2 sets of metal clips, a pair of clips are 0.4kg PB is 128 so I wanted to edge it, but didn’t feelI could hit 130 and Surrey gym has no fraction plates…
128.3x
128.3x
128.3 +0.3kg PB! Sweet!
130kg + 2kg PB! Sweet!
132.5kgx :stuck_out_tongue: first time I attempted it ever.

not quite enough power for 132.5, just too many lifts after 122.5. 7 lifts after 122.5 to 132.5!

Bro said I was pulling the bar as well as I have, but my turn over was good. I wasn’t hanging about at the top, up and down, not hugely fast under the bar, but fast enough under to lock out over head. Felt good to nail 130. Just pulled it and put everything in to the 2nd pull and getting under it. The Sn line on the made lifts were sweet! Just right today.

CJ
125
142.5
152.5x not driving off my heels, shifting weight forwards
160x same as above
160x no point jerking as it would have buried me

Gutted I could have made a 290 total had I made the 160 Jerk! Just too many Sn attempts draining me.

Sn bar work: I do about 2 sets from the hang. I have my lifteres do 3reps x 3sets from all the straight arm on tip toes and from the hang position.

Koing

942

[quote]Koing wrote:

Koing[/quote]

a snatch PR is a good day, a snatch and total PR is just overachieving

943

[quote]Koing wrote:

128.3 +0.3kg PB! Sweet!
130kg + 2kg PB! Sweet!
132.5kgx :stuck_out_tongue: first time I attempted it ever.[/quote]

Nice!! =D

Cheap fractional plates:

http://ironstrong.org/index.php?/topic/372-cheap-fractional-plates-mcmaster-carr-washers/

944

[quote]rehanb_bl wrote:

[quote]Koing wrote:

Koing[/quote]

a snatch PR is a good day, a snatch and total PR is just overachieving[/quote]

290 would have been SWEET! I am THIS CLOSE to nailing 290 then onwards to 300 :smiley:

I remember a coach told me that I’d never get 300 without doing drugs haha. I’m close and I should be able to have a good crack at 300 before the year is over. I must carry my form post May as I typically have a huge post May drain and just fizzle out post May each year then I start to pick up my BS towards September.

Koing

945

[quote]debraD wrote:

[quote]Koing wrote:

128.3 +0.3kg PB! Sweet!
130kg + 2kg PB! Sweet!
132.5kgx :stuck_out_tongue: first time I attempted it ever.[/quote]

Nice!! =D

Cheap fractional plates:

http://ironstrong.org/index.php?/topic/372-cheap-fractional-plates-mcmaster-carr-washers/
[/quote]

Hmmm pretty sweet stuff!

But 0.6lbs is not very friendly :stuck_out_tongue: 1.2lbs is 0.54kg :stuck_out_tongue:

2 metal collars is 0.4Kg :stuck_out_tongue:

I’ll see about sourcing 6 of them to carry in my bag. OR just take the dam 2.5kg jump :stuck_out_tongue:

Koing

946

Nice hold on the 130 Koing. 300lb snatch soon! It looks to me like you’ve got the pull to make the 132.5 right now. Next time attack it when you’re a bit fresher!

Debra, I loled at your video title. If the hip’s not preventing you from lifting, then I’d the say the first thing to do is just FOCUS 100% on not letting your foot move backwards. When I was first teaching myself the lifts I found that just trying to keep my feet glued to the platform and focusing solely on extending my hips was quite helpful. If it’s just a motor pattern issue, then you should be able to correct it so long as you remain focused on it.

If, however, the hip irritation is subconsciously making you “unwilling” to descend quickly into a proper full squat, then you may have to get that sorted out first.

Btw, I paused the video on the last snatch as close to the finish position as possible, and it looks good to me. Your body is extended well and the feet are still in line. The right foot doesn’t start to drift backwards until the next frame. The best I can tell you for now is just try to actively force yourself to stop.

947

132.5 is the most out of any of my mates so I’m going to crack 133 soon and then onwards to 300lbs :slight_smile: and then to 145kg for 3 plate Sn!

Koing

948

[quote]debraD wrote:
Terrible snatches!

Worst ever :0 My foot is going way back and it’s driving me crazy. I believe it’s my hip causing this but I’m open to any other ideas! Some of those snatches were split snatches (except my knee touched the platform) for crying out loud. I didn’t even know I knew how to split snatch :wink: Seriously though, the last lift on the video at 2:15 I was thinking about keeping both feet on the ground and this is what happened. facepalm I quit for the night after that last one.

These are all 50kg which was my opener last weekend. IF my foot behaves I’m good for easy triples but this thing is really holding my snatches back. I missed my third snatch at my meet because of the foot thing =(

[/quote]

You look really good apart from your right foot going backwards. Lines really good and everything else, speed is good as well.

I had this weird thing when I was squating and I was learning to my left when I hurt my hip/ knee as well in 2010. I didn’t really noticed it but it was hugely apparent in videos my bro took. I had to just rest up until I had kno knee or hip issue.

Koing

949

[quote]ape288 wrote:
Debra, I loled at your video title. If the hip’s not preventing you from lifting, then I’d the say the first thing to do is just FOCUS 100% on not letting your foot move backwards. When I was first teaching myself the lifts I found that just trying to keep my feet glued to the platform and focusing solely on extending my hips was quite helpful. If it’s just a motor pattern issue, then you should be able to correct it so long as you remain focused on it.

If, however, the hip irritation is subconsciously making you “unwilling” to descend quickly into a proper full squat, then you may have to get that sorted out first.

Btw, I paused the video on the last snatch as close to the finish position as possible, and it looks good to me. Your body is extended well and the feet are still in line. The right foot doesn’t start to drift backwards until the next frame. The best I can tell you for now is just try to actively force yourself to stop.[/quote]

I did some light snatches last night to see if I can just will myself to not do it and it seems fine until I put a bit more weight on and then it gets a mind of it’s own, lol, stupid thing.

I was thinking about some no-foot movement snatches. It’s either that, or more rest. Ack!

[quote]Koing wrote:
You look really good apart from your right foot going backwards. Lines really good and everything else, speed is good as well.

I had this weird thing when I was squating and I was learning to my left when I hurt my hip/ knee as well in 2010. I didn’t really noticed it but it was hugely apparent in videos my bro took. I had to just rest up until I had kno knee or hip issue.

Koing[/quote]

I am glad I’m not going crazy then! I had a video of two snatches one that was good and one where my foot went back and I overlaid them and frame by frame they were identical in path and speed until the foot went back.

I noticed I lean to one side when I was recovering from cleans in a video shot from the front and so I think it’s part of the same issue. I just don’t want to take more time off but I might have to I guess. My next meet is at the end of June but I haven’t committed to going yet.

I haven’t had a snatch PR since last year so I HAVE to do something different.

On a sort of positive note I think obsessing over every detail of the snatch trying to eliminate the cause of this has made my technique a whole lot better and I’m actually getting really good at saving the lift even with my feet way back to my catch is a lot stronger. I can catch a really crappy snatch with my foot 6 inches behind me at 95% :smiley: Maddening though I think I have everything in place to have a 10kg pr but it’s just not happening.

950

Do pulls, keep doing pulls with an injury it will affect you no matter what if it is a bad enough injury. You can try the no feet Sn or try and jump it forwards but this can be dangerous and you learn bad habits. Pull heavy off the floor until your hip is better. I just had to rest as I couldn’t squat properly without leaning to one side, this is when I thought wasn’t leaning to one side as wel!

How has your FS increased?

I don’t obsess over details.

I have Ilya on my iphone to watch his Sn and CJ series. The most amazing video ever.

Side note my little bro is getting strong now

FS 155 @ 71 lol. I think he will crack 165 by the end of the year.

Koing

951

Snatch singles today

62.5
62.5
65
70 xx
50
60 xx
60
65
70 [only third or fourth time I’ve made this weight, most have been in the last few weeks]
75 x mental block, didn’t dive under it. not in video, camera decided to turn off

Back Squat [best ever is 118 dive-bomber style, these were 4s eccentrics]
92.5 3
95 3
100 3
110 2

952

[quote]Koing wrote:
Do pulls, keep doing pulls with an injury it will affect you no matter what if it is a bad enough injury. You can try the no feet Sn or try and jump it forwards but this can be dangerous and you learn bad habits. Pull heavy off the floor until your hip is better. I just had to rest as I couldn’t squat properly without leaning to one side, this is when I thought wasn’t leaning to one side as wel!

How has your FS increased?

I don’t obsess over details.

I have Ilya on my iphone to watch his Sn and CJ series. The most amazing video ever.

Side note my little bro is getting strong now

FS 155 @ 71 lol. I think he will crack 165 by the end of the year.

Koing[/quote]

Jealous of your bro! :smiley:

I have been watching those Ilya videos 2-3 times a day :smiley:

My front squat hasn’t gone up really. I am stronger at 3RM but I haven’t been pushing for a 1RM for a while. I think my 1RM is 85kg from quite a while ago but I’ve been occasionally getting 75kg and 80kg for triples. Lately I have completely reset on the FS and have been working up slowly eliminating the bounce and coming to a full stop in the bottom so I’ve only worked up to 70kgx3 ( I did 3x3 like that last time I squatted) but that’s coming to a full stop so I think actually now that I type this my FS is stronger than I was thinking but I just haven’t been testing it and I’ve been stopping as soon as I feel anything that doesn’t feel right in my hip.

I asked the coach I work with occasionally about snatching without moving feet and he made a face lol :stuck_out_tongue: It’s probably not the answer–since it’s not a technique issue. But I just want to do something! Pulls are a great idea and I think I’ll do that and see how it goes. I cut my squatting back to only twice a week but I’ll take a bit more time off, stick to pulls and rack jerks and whatever else I can come up with that isn’t going to use my hips much.

I obsess over details because I can’t help myself :slight_smile: And I wasn’t sure it wasn’t a technique issue so I’ve been looking at everything closely trying to figure it out.

953

[quote]1llusion wrote:
Snatch singles today

62.5
62.5
65
70 xx
50
60 xx
60
65
70 [only third or fourth time I’ve made this weight, most have been in the last few weeks]
75 x mental block, didn’t dive under it. not in video, camera decided to turn off

Back Squat [best ever is 118 dive-bomber style, these were 4s eccentrics]
92.5 3
95 3
100 3
110 2

Most of the Sn you kind of pause around parallel or slow down. The 70 was the best one as you didn’t slow down when getting under the bar. Good job on the 70.

Koing

954

Can’t believe my bro is so strong at only 17…granted he has busted his ass training for 6yrs now. Dumped on 10kg on to his 1RM! His previous 1RM was 145, he doubled 140 as well. He is a very economical FS.

Ilya is the man!

Yes hammer pulls and rack Jerks if you can’t squat or lift. You can work around it but be smart, don’t do stuff that hurts it will take longer to get back in to it!

I don’t obsess over details. A huge FS is the biggest thing. Get that and everything else will sort itself out as long as you lift heavy the issues will iron themselves out.

Koing

955

[quote]debraD wrote:
I have been watching those Ilya videos 2-3 times a day :smiley: [/quote]

You know that thing he does sometimes before snatching, where it kind of looks like he does a power snatch without the bar before/as he steps onto the platform? Tried that the other day, just sort of a way to reinforce to my shoulders that “I want you HERE” and I think it helped haha. Might start doing it more often.

956

[quote]TheJonty wrote:

[quote]debraD wrote:
I have been watching those Ilya videos 2-3 times a day :smiley: [/quote]

You know that thing he does sometimes before snatching, where it kind of looks like he does a power snatch without the bar before/as he steps onto the platform? Tried that the other day, just sort of a way to reinforce to my shoulders that “I want you HERE” and I think it helped haha. Might start doing it more often.[/quote]

I’ve been doing that too! I did it at my meet and I thought it helped. If my foot behaved they would have been some of my best snatches I thought. I watched his snatch video on my phone in my warmups too. I might need to incorporate his dancing :slight_smile:

In case anyone hasn’t yet seen the video we’re talking about:

957

[quote]Koing wrote:
Most of the Sn you kind of pause around parallel or slow down. The 70 was the best one as you didn’t slow down when getting under the bar. Good job on the 70.

Koing[/quote]

I’ll work on getting all the way to the bottom asap. I definitely wasn’t having the most flexible day lol.

958

Debra don’t forget the power versions of the lifts! If you’re catching them high they shouldn’t really affect your hip much at all, and that way you can still get some quality work in on the lifts.

Nice lifting from your brother Koing. I wish I knew about all this shit when I was 17, I was a weak ass pencil at that age. He and I are basically the same body weight now haha.

959

ILYA IS SUCH A FUCKING BOSS. Those lifts look so easy.

960

Clean and jerk
86
86
87.5
90 x clean (had it plenty high to power clean gah)
90 x clean. this is where I got angry and just started lifting stuff
60 4
75 2
80 1
85 x clean and I moved on

Jerk from boxes
60 2
70 2
80
85
90
95 x
95 [+2kg PR]
100 {+7kg PR]
105 x
105 x

remedial shoulder work to finish

Any advice on how to get under faster? Just focus on it more?