Cheers guys. Just got to nail it a few more times!
29/9/11
AM
Power Clean
Bar x some
60x2
80x2
90x1
100x1
105x1
110x1
115x0
115x pc
115x pc
90x2pc 1j
90x2pc 1j
Snatch 2 sec pause at knee
40x4
60x2
80x2,2,2
90x0
90x0
90x1
100x0
100x0
PM
FS
60x5
100x3
130x1
140x1
145x1
135 2x2
Best front squat in a week or so.
[quote]lordstorm88 wrote:
how do you miss the cleans?[/quote]
not keeping the bar close.
9/30/11 - Friday
PC- 40x3, 65x3, 80x3, 90x3, 95x2, 100x1, 105x1, 100x2
Rack jerk- 40x2, 65x2, 90x2, 110x1, 120x1, 125x1, 130x0x1, 135x0x0x0
Chins- 5x5
db rows- 5x5
10/1/11 - Saturday
Snatch- 40x2, 60x2, 75x2, 90x1, 95x0x0x1, 102.5x0x1 (PR +2.5), 105x0x0
C+J- 40x2, 65x2, 90x2, 102.5x1, 110x1, 115x0x1, 120x0x1, 125x0x0, 110x1x1x1x1x1 (clean only)
BS- 100x5, 125x3, 145x2, 165x1, 184x1, 190x1 (PR +6), 193x0, 177x4
Great session. Smoked the 102.5 snatch. Finally hit a few good cleans and figured out how to keep the bar close. Hit a solid back squat PR and 200 is in sight.
Alec
Very nice session ape. Love those. I really hope I will have one like this tomorrow. Hope to hit 105 snatch and some very smooth hang cleans without missing any jerks. If I see that my hang cleans are good and solid then it should mean I need to change my transition 1st->2nd pull probably and be good for the comp.
Yesterday I realized I can do a pull up! and at least 2 chin ups!
Its actually the first time ever that I’ve been able to do one. I guess when you snatch bodyweight you can make one 
I’ve also been trying out PNF stretching and I’m seeing results with hamstring/glute flexibility at a pretty… satisfying rate.
30/9/11
FS
Barx10
70x5
110x3
130x1
140x1
145x1
135x2
130x2
30mins
C&J
barx some
70x2
100x1
110x1
120x clean
120x clean
120x clean
110x clean goddamn
110x1
110x1
110x1
PS
50x4
60x2
70x1
80x1
90x0,0,1
92x0,0,0,0,1
2/10/11
FS
Bar x 5,5,5
40x5,5,5
60x5
100x3
130x1
140x1
132 2x2
15mins
Snatch every 90seconds
40x4
60x2
80,82,85,87,90,92,95,97x,97x,97,100,102x dropped it on my back!
PC&J
Bar x some
60x2
90x1
100x1
105x1,1,1,1,1
PM
FS
Bar x 5
60x5
100x3
130x1
140x1
145x1
135 2x2
heh, cool vid lordstorm. you sound like you have been listening to koing!
important discovery: i hadn’t been taking a big breath before initiating my snatches. onto it now. also onto stomping around with ILS for a bit before a lift thinking ‘strong raaaaaaaaaaawrgh’. they are feeling so much lighter now! been trying for 40kg for a while now… take about 6 attempts per session because it really is in me somewhere.
finally got it today! and the misses were because my balance was off in the catch (i think sometimes underpulling and sometimes overpulling thanks to my new found solid core). not wussing on the pull anymore!! yay!!
knee is fine now, thanks ed. congrats on your PR! that is a very nice increase.
deep breath, push the belly and chest out!
snatch
again seemed fine up to 80
missed 90 like… 8? times
and 100 twice
all forward… I think I’m not finishing the pull.
hang clean+jerk
up to 110. missed the 105 clean first attempt 105 jerk 2nd attempt
tried 115 twice, not there.
Gonna try power snatching/snatching during warm ups next time in order to finish the pull and hang cleans/full cleans.
Pity cause I felt pretty strong today. All the 90s flew up so easily, just all slightly forward. The cleans were also slightly forward. Hopefully I can figure them out. Jerks were… better than average.
training from the last few days:
10/3/11
First day doing front squats with coaches.
FS
60x5
70x3
80x2
90x0
90x1
Snatch
50
55
60 miss
61 (PR kinda, coach said it was a miss cause my arms weren’t completely locked out but I still stood up with it)
Clean
60
70
80
85 miss
85
Push Press
60x3
60x3
60x3 (this is usually my press but my lats have been feeling shitty. they feel unstable when I jerk, press and push press. anyone got any ideas?)
I think it might be because I just started doing snatches.
jerks
got 110 on 3rd try
tried 115 3 or 4 times… just couldn’t get under… maybe I jumped back/pushed bar forward too much. It felt doable anyway… although hard. I don’t get how I managed to get 112.5 about 6 months ago when I wasn’t training and was injured and now I can’t get 115 that I’m stronger(I think…)
edit: looking at the video… I need to a)finish pushing with the left(front) leg in the drive. I don’t. b) don’t send the back leg so far back, what this does is after I catch it, it throws my torso backwards immediately since its so far back/the hips are so far behind the bar.
Lesson learnt… really should NOT STOP SQUAAATS. From now on I’m squatting all year round twice a week at least… unless I’m injured.
I don’t know much about jerking. One thing that people have been telling me, though, is that I need to shorten the dip. I noticed that your dip was fairly long and slow rather than short and punchy.
Yeah I’m all about the short dip. Just enough knee bend to feel the tension in the quads, and then go after it and get under it. One thing you can do better lord is to stop pausing so much at the bottom. You should be much quicker out of the hole, so emphasize this, especially during the warm-ups as it’s harder to do with a heavier weight (obviously). So: short dip, but then reverse direction as QUICKLY as you possibly can. No matter how heavy the weight feels, just try as hard as possible to push the floor with the heels to get that sucker in the air.
also
keep a tight torso/core. Your chest drops a tiny bit with the heavier weight, don’t let this happen! Tight back, tight core.
not the best angle, but your hips seem to cave inward a bit when you dip. Ideally, you should ‘set the hips’ right before your dip, take a good breath of air, and bend at the knees ONLY. If you set the hips and keep your hips in that position while you dip with the knees, your hips should go straight down.
Yeah I have all those things in mind as well.
I see a lot of top lifters who don’t “set” their hips and instead simply seem to focus on the dip and drive being explosive. I wonder what that’s all about?
[quote]lordstorm88 wrote:
jerks
got 110 on 3rd try
tried 115 3 or 4 times… just couldn’t get under… maybe I jumped back/pushed bar forward too much. It felt doable anyway… although hard. I don’t get how I managed to get 112.5 about 6 months ago when I wasn’t training and was injured and now I can’t get 115 that I’m stronger(I think…)
edit: looking at the video… I need to a)finish pushing with the left(front) leg in the drive. I don’t. b) don’t send the back leg so far back, what this does is after I catch it, it throws my torso backwards immediately since its so far back/the hips are so far behind the bar.
Lesson learnt… really should NOT STOP SQUAAATS. From now on I’m squatting all year round twice a week at least… unless I’m injured.[/quote]
doesn’t it just make you wish you had jerk blocks lol. rack jerks are such a pain in the ass when you dont.
it does. And the bar “resting” on my shoulders feels so different than when I clean. If it were off blocks I’d be able to pop it off a bit easier.
Granted my technique is so bad that blocks might be dangerous for me as I’d be dancing left and right
Typed up this leviathan of an update yesterday then deleted it. Idiot.
3/10/11
FS
Bar x 10,5
60x5
100x3
130x1
140x1
142x0
132 2x2
Power snatch
40x4
60x2
70x2
80x0
80x2
85x2
90x2
PM
FS
Bar x 5,5,5
40x5,5,5
60x5
100x3
130x1
140x1
130 2x2
4/10/11 Big day of lifting
FS
Bar x 5
40x5,5,5
60x5
100x3
130x1
140x1
130 2x2
30mins
Snatch
40x4
60x2
80x2
90x1
100x1
105x0
105x1
110x0 close
90 2x2
PM (8 hours later)
Clean and Jerk
40x2,2
70x2,2
90x1
100x1
110x1
115x1
120x1
125x clean
125x clean
127x clean
130x0
Jerk (behind neck)
70x2
100x1
110x1,1,1,1,1,1,1,1,1,1,1,0
15mins
FS
70x2
110x1
130x1
140x1
130x1
130x1
5/10/11
Back Squat
Bar x 5
60x5
100x2
130x2
140x2
150x1,0
160x1
140x5
hey oly lifters.
Ive never done olympic lifts before but im going to start implementing them into my training (powerlifter) lol. anyway thats another story.
Just trying to clear something up. Clean will make you explosive from the floor and snatch at the hips? is that correct?
I understand the entire movement is explosive or the weight will still be on the floor but are they the main sections?
speed/force/explosiveness (whatever you wanna call it lol) has always been a problem with me and you just have to look at an olympic lifter to see how explosive they are so best to ask people who actually do it.
thanks for the help