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

Training Powerlifting
1061

Recently attended the Vaughn/Cerbus Oly course and since then I’ve been trying to focus on the lifts 5 days/wk (following Burgener’s site). Snatched 79kg and C&J 97kg last week. Snatch was a 4kg PR so I was pretty pumped about that. Also been focusing on front squat more since I feel like that’s holding me back (max only 114kg) right now.

I’ve been reading everyone’s posts for a while and just thought I’d put one down on paper (so to speak) to show where I am now and to help hold me accountable for my future training/progress…

1062

[quote]1llusion wrote:
Attended Oly course this weekend and hit 100kg for a 7kg PR on my clean and jerk

Snatched all day saturday and tore up my hands, only made it to 66kg in saturday night’s testing (it was put up a max snatch in 5 mins, more of a cross fit thing).

Clean and jerk all day sunday which lead to the PR. I’m pretty stoked. It also looks like I’ll be competing as a 69, since I’ve been weighing in around 70.3 lately. [/quote]

Congrats mate!

Koing

1063

047
13/06/2012

FS 172x 2; 172 x1 : horror show…no way I was going to get a 3rd rep so had to rerack and get a single in…horror show. Can’t believe I’ve had such a huge in squat strength?! 165 over the weekend and then 170 next week…
PC 130 140 145x 145x 145x 130 130

My PC form is pants…

Hypers + 10kg
x8 x8 x8

Koing

BLAST FROM THE PAST
\12th June Crystal Palace Comp 2004

The competition day.

I woke up out of bed and my left wrist was hurting. I must have slept on it or something. Apart from that I felt pretty up beat.

Weigh In
82.00kg dead. Last comp was about 14th Marchand I weighed in at 77.5kg, so gained 4.5kg of mass. So that was good.

Start Weights
Snatch: 90kg
C&J: 110kg

I just put those down as I was going to up it anyway. I just wanted to start heavy and have a go at 100kg. My Snatch PB is 95kg. I’ve trained a solid 6 weeks prior to this so I thought 100kg was do able.

C&J: I was going thinking of going in at 120kg as my PB is 115kg. Might as well go for it since I won’t be qualifying for British Champs until about end of next year if all goes well. So might as well chance it. In my opinion nothing to be gained whilst equaling PB’s or going in light.

Snatch
Snatch 1: F: http://homepage.ntlworld.com/ph.chea/Koing...20100kg%20F.wmv

Comment: Felt really bad to me when I did the lift. BUT after looking at the video it looks better then it felt so that was good.

Snatch 2: F: http://homepage.ntlworld.com/ph.chea/Koing...20100kg%20F.wmv

Comments: Felt better then the 2nd one but didn’t look as good to me on the video. Bar was forwards at the end and wasn’t completley over my head or a bit behind.

Snatch 3: F: http://homepage.ntlworld.com/ph.chea/Koing...20100kg%20F.wmv

Comments: Felt the best of the 3. Video looks good. Just didn’t quite have the time or could have been a bit faster under the bar. I notice my feet travel forwards in a few of these lifts and I have never seen this in any of my previous videoed lifts. I usually go back if anything.

I’ll get 100kg in my next comp if not soon. Looks promising to me.

C&J 1 : F: http://homepage.ntlworld.com/ph.chea/Koing...20110kg%20F.wmv

Comments: Cleans felt easy but getting out of the squat felt heavier then usual. Just wasn’t feeling the speed and explosive power in my legs for the squats or the Jerks. Jerk wasn’t great. Didn’t really punch out hard or explode out of the dip well. Split wasn’t too bad but back leg wasn’t fast and front leg planted first

C&J 2: F: http://homepage.ntlworld.com/ph.chea/Koing...0kg%20F.wmv.wmv

Comments: Coming out of the Clean felt better but still felt heavier then usual. Jerk just wasn’t there. Didn’t really dip and drive hard. Didn’t step forwards enough. Just sloppy and generally crappy

Man and check what I manage to do about 6/7 weeks ago: http://homepage.ntlworld.com/ph.chea/Koing...15Kg%20Pass.wmv

MUCH better. Clean was p!ss. Out of the bottom was quick. Jerk was fast and hard. Sure the split wasn’t ‘great’ but it was alright. Stepped forwards well. Good speed.

Next comp: 4th July

Koing

1064

[quote]CybernatorX wrote:

[quote]Koing wrote:

Cortisol is a short term thing. Relieves inflammation but it has a tendency to weaken tendons…I haven’t ever had it but I know lifters who have, so be weary of taking it. Do you really need it?

Koing[/quote]

Thanks for replying Koing. Since there’s still “pain”, there’s always a nagging feeling in my mind as I’ve waited out almost a year since consistently training and it’s pissing me off. I use a wrap whenever I do any lifting these days but the pain is still there. I will be getting a doctor to look at it next week but it probably won’t solve anything.[/quote]

A mate at the club has just had a cortizone shot in to his hand. He says it feels better. I’d do some more research on it. Maybe it’s not as bad in the hand as in the knee as the knee is a massively weight bearing and takes a beating from OLifts and the hand doesn’t as much? NOTE it isn’t his wrist, it’s his hand.

Let us know what the Dr says mate!

Koing

1065

[quote]Koing wrote:

[quote]CybernatorX wrote:

[quote]Koing wrote:

Cortisol is a short term thing. Relieves inflammation but it has a tendency to weaken tendons…I haven’t ever had it but I know lifters who have, so be weary of taking it. Do you really need it?

Koing[/quote]

Thanks for replying Koing. Since there’s still “pain”, there’s always a nagging feeling in my mind as I’ve waited out almost a year since consistently training and it’s pissing me off. I use a wrap whenever I do any lifting these days but the pain is still there. I will be getting a doctor to look at it next week but it probably won’t solve anything.[/quote]

A mate at the club has just had a cortizone shot in to his hand. He says it feels better. I’d do some more research on it. Maybe it’s not as bad in the hand as in the knee as the knee is a massively weight bearing and takes a beating from OLifts and the hand doesn’t as much? NOTE it isn’t his wrist, it’s his hand.

Let us know what the Dr says mate!

Koing[/quote]

the problem with the cortisone is not so much short term but rather long term. To generalize the first week it will feel good as soon as it"wears" off it will be back to it’s original state if not worse

1066

Today, snatched 110 for a couple triples. Did some clean/front squat/jerk, got up to 140 for a pair of 2/1/2s.

Felt way too much like cardio. And I hate cardio.

1067

[quote]TheJonty wrote:
Today, snatched 110 for a couple triples. Did some clean/front squat/jerk, got up to 140 for a pair of 2/1/2s.

Felt way too much like cardio. And I hate cardio.[/quote]

Harsh response from the admin on the pendlay forum lol.

If you find it hard, probably should do more so. (within reason)

1068

[quote]Swolegasm wrote:
Harsh response from the admin on the pendlay forum lol.

If you find it hard, probably should do more so. (within reason)[/quote]

Yeah that dude seems to have a stick up his butt. Likes to make it clear that they will choose what they want to disclose which is completely obvious.

1069

[quote]CybernatorX wrote:
Also I have a question for the people here: Has anyone ever gotten a cortisol shot? I’m thinking of getting one for the wrist but was wondering if others has anything positive to say since checking Wikipedia tells me that it’s only a temporary treatment.
[/quote]

The cortisone shot is just a band aid. It will temporarily relieve inflammation and pain, but it will not actually heal the injury and the pain will come back in a few days. So unless you’re a beat up old pro who’s using the shots to be able to make one last run at a major competition, there really is no point, imo.

1070

[quote]GqArtguy wrote:

[quote]Swolegasm wrote:
Harsh response from the admin on the pendlay forum lol.

If you find it hard, probably should do more so. (within reason)[/quote]

Yeah that dude seems to have a stick up his butt. Likes to make it clear that they will choose what they want to disclose which is completely obvious.
[/quote]

Is this in regards to Jonty asking about flying down etc? It was clearly a joke…only a f00l would fly down and expect to train without making prior agrangements…

Koing

1071

I FS 180 about a week or 2 ago, which was a 2.5kg PR. Since then my strength has taken a huge dive bomb. I think I’m going to take a few days off and see what happens. This will be the first time I’ll have taken more than 1 consecutive day off since last July when I went on vacation lol. Hopefully, my numbers come back up.

1072

[quote]ape288 wrote:
I FS 180 about a week or 2 ago, which was a 2.5kg PR. Since then my strength has taken a huge dive bomb. I think I’m going to take a few days off and see what happens. This will be the first time I’ll have taken more than 1 consecutive day off since last July when I went on vacation lol. Hopefully, my numbers come back up. [/quote]

Yeah it’s crazy man…same here.

Hit 191 for a +6 and then my strength has taken a huge drop off…failed to even single 182 let a lone the 3 I planned 9 days go. Had to drop to triple a 165 last Saturday then a 172x2 and 172x1 as I couldn’t triple 172 :frowning:

I think today 165x3.

Koing

1073

[quote]Koing wrote:

[quote]ape288 wrote:
I FS 180 about a week or 2 ago, which was a 2.5kg PR. Since then my strength has taken a huge dive bomb. I think I’m going to take a few days off and see what happens. This will be the first time I’ll have taken more than 1 consecutive day off since last July when I went on vacation lol. Hopefully, my numbers come back up. [/quote]

Yeah it’s crazy man…same here.

Hit 191 for a +6 and then my strength has taken a huge drop off…failed to even single 182 let a lone the 3 I planned 9 days go. Had to drop to triple a 165 last Saturday then a 172x2 and 172x1 as I couldn’t triple 172 :frowning:

I think today 165x3.

Koing[/quote]

Haha it’s just weird. I feel fine, but my strength is just wayyyy down. I think I finally may have reached an overreached state for the first time ever lol. My last few FS sessions went like this…180, 175, 175, 170, 165, 160, 160, 150! bw down to 70.5kg!! barely PC’d 105 the other day. Max PC is 120 haaaaa.

Good luck, man. I want to see you hit a 400lb C&J soon =)

1074

Max Effort at Snatch, C&J and Front Squat Today.

Snatch - Worked up to 81.5 kg and failed 1st but hit it on the 2nd attempt (+2kg PR!)
C&J - Tried to go from 95kg to 102kg but failed twice. Dropped back to 97.5kg and got it (tied PR)
Front Squat - Got 109kg and went for 115.5kg which would’ve been 2kg PR but wasn’t even close.

Happy with the snatch effort and overall session wasn’t bad. I’ll try and figure out how to put up a video of the snatch for some critique from others…

1075

[quote]ape288 wrote:

[quote]Koing wrote:

[quote]ape288 wrote:
I FS 180 about a week or 2 ago, which was a 2.5kg PR. Since then my strength has taken a huge dive bomb. I think I’m going to take a few days off and see what happens. This will be the first time I’ll have taken more than 1 consecutive day off since last July when I went on vacation lol. Hopefully, my numbers come back up. [/quote]

Yeah it’s crazy man…same here.

Hit 191 for a +6 and then my strength has taken a huge drop off…failed to even single 182 let a lone the 3 I planned 9 days go. Had to drop to triple a 165 last Saturday then a 172x2 and 172x1 as I couldn’t triple 172 :frowning:

I think today 165x3.

Koing[/quote]

Haha it’s just weird. I feel fine, but my strength is just wayyyy down. I think I finally may have reached an overreached state for the first time ever lol. My last few FS sessions went like this…180, 175, 175, 170, 165, 160, 160, 150! bw down to 70.5kg!! barely PC’d 105 the other day. Max PC is 120 haaaaa.

Good luck, man. I want to see you hit a 400lb C&J soon =)[/quote]

Yes a very odd feeling. I felt great but my legs had no strength in what so ever :frowning:

048
16/06/2012

FS 165x3 : felt better
Sn 110x 110x 110x 110x 110 115x 115x

Koing

BLAST FROM THE PAST

16th June 2004: Snatch:

Warm up

Snatch from high box’s
Warm up
40kg x 2r
50kg x 2r

Training
60kg x 3r
65kg x 2r
67.5kg x 2r
70kg x 1/2r (missed the 2nd rep. Let it get away from me)

Snatch Balance
Warm up
40kg x 3r
50kg x 3r

Training
60kg x 3r
65kg x 2r
70kg x 0r
70kg x 1r
70kg x 1r
75kg x 1r

Back Squats
Warm up
90kg x 1r
110kg x 1r

Training Sets
120kg x 4r
125kg x 3r

Took some time out to do some DB swings. Warmed up with some lighter DB and I got 46.2kg new PB . Failed 52.5kg 2x and stopped it

46.2kg: Pass: http://homepage.ntlworld.com/ph.chea/46.2k...0DB%20Swing.wmv
52.5kg: Failed: http://homepage.ntlworld.com/ph.chea/52.2k...20Swing%20F.wmv
52.5kg: Failed: http://homepage.ntlworld.com/ph.chea/52.2k...0Swing%20F2.wmv

Then went back to squats.

130kg x 3r
130kg x 3r

Snatch Pulls
warm up
90kg x 2r

Training
100kg x 3r
110kg x 2r

Jerk Starts
Warm up
90kg x 3r

Training Sets
110kg x 2r
115kg x 3r
120kg x 3r

Work out felt good. Will be getting rid of the lifts from the high box’s from now onwards though and get use to lifting from the floor again.

Koing

1076

Just finished base cycle of smolov; going to test my new back squat max this weekend. I am up in my school town for a couple days so I thought I’d get a few lifts in. Hit snatches today and matched my 95kg PR (missed my couple attempts at 97.5though).

1077

049

FS 172x3 : getting my mojo back
PC 130 130 140x 140 145 +2.5kg PB

Koing

1078

[quote]DaTruth1 wrote:
Just finished base cycle of smolov; going to test my new back squat max this weekend. I am up in my school town for a couple days so I thought I’d get a few lifts in. Hit snatches today and matched my 95kg PR (missed my couple attempts at 97.5though).

What do you PS? Attack the 2nd pull more and you’ll have the 97.5 in a few weeks imo.

Koing

1079

Shoulder wasn’t quite up to squatting today so I did some split squats with thick dumbbells and some remedial shoulder work. I have a massage tomorrow to try and fix the shoulder.

Sent in my registration for the July 7 comp, registered as a 77 (bodyweight today was 72). Went with 77 rather than 69 so I can just show up and lift without worrying about weight. Looking to snatch 75 and clean and jerk 100+.

1080

[quote]1llusion wrote:
Shoulder wasn’t quite up to squatting today so I did some split squats with thick dumbbells and some remedial shoulder work. I have a massage tomorrow to try and fix the shoulder.

Sent in my registration for the July 7 comp, registered as a 77 (bodyweight today was 72). Went with 77 rather than 69 so I can just show up and lift without worrying about weight. Looking to snatch 75 and clean and jerk 100+.[/quote]

Definitely a bette idea then cut for no real reason. Only cut when you are near qualifications.

Little bro is at British Youths (U17) tomorrow in the 77 at 72-73kg. I wonder what he will lift?! He’s been beasting training. Will he CJ 2 red plates?! PB is 123.

Koing