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

Training Powerlifting
1101

[quote]Koing wrote:

[quote]1llusion wrote:
If I lay my upper arm flat on a table and extend it as far as I can (trying to touch my wrist to the table), I can only get within an inch of the table. If I do the same with my left arm, wrist hits table with no problem.

I don’t feel like I have to hold it up like a press, if that’s what you mean. It feels locked to me, just doesn’t look it.

I’m going to do a bunch of stretching on anything that flexes the elbow, since I can’t get into a full extension and see if that helps. Is there anything else I can do?[/quote]

I’d be careful about stretching your elbows mate…

Yeah I was wondering if you had to hold it up like a press or not.

Koing[/quote]

I found a post from k-star about missing elbow extension and tried it out. stretched like crazy but was definitely a more complete extension after just a few minutes.

1102

Went in to clean and jerk today and totally sucked lol. i cleaned up to 90, but couldn’t jerk over 75. I’ll be revamping my training schedule to allow for more recovery.

I also talked with my massage therapist quickly today and it seems that the lateral side of my brachialis is quite tight, which would keep my arm from extending fully. I think i’ll be able to have it fixed by my november comp.

1103

055
11/07/2012
FS 180x2/3 not bad, nearly had the 3rd rep
Cn 150 160 crushed the 160, easy, take that Sauro!

Koing

BLAST FROM THE PAST

14th July 2004

Warm up

Snatch
Warm up
Bar work
40kg x 2r
50kg x 2r
60kg x 1r

Training
65kg x 3r
70kg x 2r
70kg x 2r
75kg x 2r

Comments: All felt solid. Hitting the bar higher on my 2nd pull and leaning over the bar more longer.

Snatch Balalnce
Warm up
40kg x 3r
50kg x 3r
60kg x 2r

Training
70kg x 1/2r
70kg x 0/2r
65kg x 1/2r
65kg x 2r
65kg x 2r
65kg x 2r

Comments: Really have to work on this but it will improve.

Back Squat
Warm up
100kg x 2r

Training Sets
120kg x 3r
125kg x 2r
125kg x 2r
125kg x 2r

Snatch Pulls
[b]Warm up[/]
75kg x 2r

Training Set
90kg x 3r
95kg x 3r
95kg x 2r
95kg x 2r

Military Press
Warm up
35kg x 2r

Training Sets
50kg x 4r
50kg x 4r
50kg x 4r
50kg x 4r

incline sit ups with weight behind head
5kg x 6r
7.5kg x 6r
7.5kg x 6r
7.5kg x 6r

Koing

1104
1105

Had my first meet today! I took a break from doing Smolov and practiced the full lifts for the last couple weeks. Training was not the best because I went to Vegas for 5 days, but I felt alright today. Decided to go a bit more conservative starting at 80/110 (my PBs are 95/115). I hit all my lifts and ended up with 90/110. Overall felt really good and it was a fun day. I was very nervous before my first snatch attempt, but after that the nerves settled down a bit.

1106

[quote] 1llusion wrote:
120712 snatch - YouTube [/quote]

It always bothers me when I see the bar move forward to clear your knees on the first pull… makes the pull look inefficient.

1107

[quote]DaTruth1 wrote:
Had my first meet today! I took a break from doing Smolov and practiced the full lifts for the last couple weeks. Training was not the best because I went to Vegas for 5 days, but I felt alright today. Decided to go a bit more conservative starting at 80/110 (my PBs are 95/115). I hit all my lifts and ended up with 90/110. Overall felt really good and it was a fun day. I was very nervous before my first snatch attempt, but after that the nerves settled down a bit.

[/quote]

I would like to offer you congratulations and a spot in the “Went 6/6 In My First Competition” club. Can’t remember who else is in the club besides me and you though I’m sure others have made it in. I’d also like to say that technically speaking your first competition lifts look a lot better than mine did haha.

1108

[quote]TheJonty wrote:

[quote]DaTruth1 wrote:
Had my first meet today! I took a break from doing Smolov and practiced the full lifts for the last couple weeks. Training was not the best because I went to Vegas for 5 days, but I felt alright today. Decided to go a bit more conservative starting at 80/110 (my PBs are 95/115). I hit all my lifts and ended up with 90/110. Overall felt really good and it was a fun day. I was very nervous before my first snatch attempt, but after that the nerves settled down a bit.

[/quote]

I would like to offer you congratulations and a spot in the “Went 6/6 In My First Competition” club. Can’t remember who else is in the club besides me and you though I’m sure others have made it in. I’d also like to say that technically speaking your first competition lifts look a lot better than mine did haha.[/quote]

Congrats buddy!

I think I did 3/6 or 2/6 at my first comp with horror show form? I guess it was after about 2 weeks and 10hrs of Oly training. I guess I was uber keen :smiley: 35 45 LOL

Koing

1109

056
14/07/2012

Sn
115 121 (missed 100 4x…shoulder giving me sh!t, making me move weirdly)
CJ
110 130x
Cn
150
161
170x
170x

FS
170x3

Koing

BLAST FROM THE PAST

18th July 2004

Warm up

Squat Jerks
Warm up
20kg x 4r
40kg x 2r
50kg x 2r
60kg x 1r

Training Sets
70kg x 2r
75kg x 2r
75kg x 1/2r
75kg x 2r
75kg x 0/2r
75kg x 0/2r

Clean from floor
Warm up
75kg x 1r
85kg x 1r

Training Sets
90kg x 2r
95kg x 2r
95kg x 2r
95kg x 2r
95kg x 2r

Finished. Shorter session as I had to go and I’ll do the other stuff tomorrow.

Koing

1110

Snatch
bar 3x3
40 3
50 2
60 1
62.5 x
62.5 1
62.5 x
62.5 1
62.5 1
62.5 x [made 3/5 attempts]

Clean and jerk
bar x warmup stuff
40 power, power, press, jerk
50 power, power, FS, jerk
60 power, full, jerk
70 full, FS, jerk
80 1
85 1
85 1
85 1
85 1
90 1 pressout

accessory work to finish.

good session overall. I am happy with making 3/5 attempts at 62.5 and will likely stay there for next week (depending on how I feel). Clean and jerks went well today. Each 85 felt better than the last, which is why I went after 90 at the end. 90 jerk was a press out, but is the heaviest I’ve jerked since the competition. still very motivated to train hard for november.

1111

snatch

clean

first time working from this height. it felt weird. i felt slow and tight today.

mainly just looking for critique on the clean.

1112

Friday Maximum Day

Snatch
bar 3/3
30 2/2
40 1 from floor, 2 from hang
45 2 floor
50 1
55 1
60 1
62.5 1 had to chase forward
66 x
66 1 had to chase forward
70 1 crisp
73 1 [+0.5kg PR]
75 xxxx banging all of these out front. bah.

Clean and Jerk
bar 3/3
40 power power press jerk
60 clean clean jerk
70 1
80 1
85 1
90 1
95 pressout
101 x clean

Quite happy with this session. made a snatch PR and took an attempt at a clean and jerk PR (after which I needed to sit so I didn’t fall lol). In retrospect, I took too many attempts at 75 which left me fried for the clean and jerk portion.

1113

057
18/07/2012
FS 170 x3; 180x1
Cn 150x 150 160
Cn Pulls 162.5x2 162.5x2 162.5x2

Koing

BLAST FROM THE PAST

lol double session lol

19th July 2004: Afternoon session:

Warm up

Front Squats
Warm up
20kg x 4r
40kg x 3r
70kg x 2r
90kg x 2r (you can tell I’m lazy with my warm up reps right? )

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

Clean Pulls
Warm up
70kg x 2r
90kg x 2r

Training Sets
97.5kg x 2r
100kg x 2r
102.5kg x 2r

Over Head Squats with movement at the bottom: Jerk grip
Warm up
20kg x 2r
40kg x 2r

Training Sets
50kg x 3r (feels hard as nails)
50kg x 3r (felt very heavy)
50kg x 3r (felt better)

Jerk Starts
Warm up
90kg x 2r
100kg x 2r

Training Set
105kg x 2r
110kg x 2r

Afternoon work out felt good. I’m going to introduce more sessions and hopefully get a few more double sessions in this week.

19th July 2004: Evening session:

Warm up

Snatch
Warm up
20kg x 3r x 3s (chest, waist with bent arms, waist with straight arms)
40kg x 2r
50kg x 2r
60kg x 2r
70kg x 0r (didn’t get the bar back enough)
75kg x 1r (better)

Training Sets
80kg x 1/2r
80kg x 0/2r
80kg x 0/2r
75kg x 0/2r

Comment: Just didn’t have the arm placement today so I cancelled the session and messed about.

Power Snatch
70kg x 1r New PB
75kg x 1r New PB . Not tested a Power Snatch in ages so doing 70kg felt good. 75kg felt easy.

Military Press
60kg x 0r (lol, should have warmed up)
50kg x 1r
50kg x 2r
60kg x 1r
60kg x 1r
62.5kg x 1r (new P

I’ll do the Snatch session 20th July.

Koing

1114

Check it out. I built some jerk boxes this weekend. They’re pretty sweet.

1115

You losing weight ape? I thought you were closer to 77…

1116

[quote]1llusion wrote:
You losing weight ape? I thought you were closer to 77…[/quote]

Weighed 77 in Feb. As soon as I upped my squatting frequency, I started dropping body fat like crazy. I weighed 69kg this morning.

1117

[quote]ape288 wrote:
Check it out. I built some jerk boxes this weekend. They’re pretty sweet.

Looks strong mate!

Koing

1118

058
23/07/2012
FS 160 170x2
Cn Pulls Chinese Style
150x2
150x2
155x2

Quads, hammys, glutes, traps felt very toasty from the Sunday session and the fact that I haven’t trained 2days in a row for about 7months?!

Koing

BLAST FROM THE PAST

21st July 2004: Morning Session

Warm up

Clean and Jerk
Warm up
Military Press x 3r
20kg x 3r
50kg x 2r
50kg x 2r
60kg x 2r
70kg x 2r
80kg x 1r

Training Sets
90kg x 1r
90kg x 1r
90kg x 1r
90kg x 1r
90kg x 1r

Military Press with pause inbetween each rep
50kg x 3r
50kg x 3r
50kg x 3r
55kg x 3r

Koing

21st July 2004: Evening session

Warm up

Clean and Jerk
Warm up
Military Press x 3r
20kg x 3r
50kg x 2r
60kg x 2r
70kg x 2r
80kg x 1r

Training Sets
90kg x 1r
90kg x 1r
90kg x 1r

Back Squat
Warm up
95kg x 2r
115kg x 2r

Training sets
130kg x 3r
130kg x 3r
130kg x 3r
130kg x 3r
130kg x 3r
130kg x 3r
130kg x 2r

Military Press with pause inbetween each rep so no bounce
50kg x 3r
50kg x 3r
50kg x 3r
55kg x 3r
57.5kg x 3r (felt great. Didn’t get the first rep but I did another 3 after it. Didn’t get the bar going up and back. Sort of got it in front of me but i did 3reps )

Comments: Session feels great. Looking for a solid total.

Koing

1119

[quote]Koing wrote:
Looks strong mate!

Koing[/quote]

I doubled that weight a few hours later with my shoes on lol. Barefoot was throwing off my dip and drive. I’ve got a 2x bw jerk coming up soon.

I see you did some clean pulls yesterday! I’ve started experimenting with pulls for the first time in the last few weeks. Trying to get a HUGE pull.

1120

Nice boxes there ape, I’m a total spanner at stuff like that.

Thought I’d pop on the log to hit everyone up with what happend when I walked into the uni gym I train at (and as no one other than olympic lifters will appreciate I thought I’d post here).

Stroll in and next to the platform there is 190kg worth of BRAND NEW eleiko comp plates. One of the instructors comes in and points out they have also ordered two NEW eleiko comp bars, one of which will be kept in a cupboard under lock and key so it stays fresh. I feel so lucky to have this 5mins from my house.

In other news I will be moving into my own place (rather than rented) in october, getting me some squat stands in the garage.

I’m still training, cant hook grip snatches thanks to a ruined thumb nail. But I’m hitting 110 with straps on average 5x a week. Training 7 days, but Saturday is just squats. Trying to implement all I learnt from Broz in April.

I still lurk on here all the time, but dont really have any decent input. lol.