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

Training Powerlifting
161

Yeah, it is a really nice gym. Perfect for powerlifters. They are really very serious about powerlifting - have a board with peoples lifts etc. Regular competitions. Send people to nationals etc etc. 8 squat stations (also used for deadlifting) and 2 powerracks… They do have a board for Olympic Lifting - but looks like that side of things hasn’t been very active for a while.

I’m a bit worried that there might have been a bit of a falling out / division between the powerlifting people and the oly people (over putting coaching time into people who are prioritizing powerlifting etc) and that the oly lifters might not be training there anymore… Still… I need something close that I can train at regularly. And it is an awesome gym indeed. Looking forward to getting to know the prowler etc. Have been going during the day so haven’t met the serious bunch yet (who probably train in the evenings) but quite happy to play when there aren’t very many people around.

The sound system is indeed awesome and it is great to not need my i-pod so I can chat a little with people. Also getting my head around the idea that it is perfectly okay to do foam rolling shit in the squat racks because there are lots of squat racks!!

I am really missing the women’s bar, though :frowning: The guys bar grips very differently. It is an Eleiko, apparently, but it is very old… And one of the collars jams a bit… Lucky I packed my training plates because I won’t see the bumpers for a while.

162

[quote]alexus wrote:
Yeah, it is a really nice gym. Perfect for powerlifters. They are really very serious about powerlifting - have a board with peoples lifts etc. Regular competitions. Send people to nationals etc etc. 8 squat stations (also used for deadlifting) and 2 powerracks… They do have a board for Olympic Lifting - but looks like that side of things hasn’t been very active for a while. I’m a bit worried that there might have been a bit of a falling out / division between the powerlifting people and the oly people (over putting coaching time into people who are prioritizing powerlifting etc) and that the oly lifters might not be training there anymore… Still… I need something close that I can train at regularly. And it is an awesome gym indeed. Looking forward to getting to know the prowler etc. Have been going during the day so haven’t met the serious bunch yet (who probably train in the evenings) but quite happy to play when there aren’t very many people around. The sound system is indeed awesome and it is great to not need my i-pod so I can chat a little with people. Also getting my head around the idea that it is perfectly okay to do foam rolling shit in the squat racks because there are lots of squat racks!!

I am really missing the women’s bar, though :frowning: The guys bar grips very differently. It is an Eleiko, apparently, but it is very old… And one of the collars jams a bit… Lucky I packed my training plates because I won’t see the bumpers for a while.[/quote]

I see. We should get a board for our club but I’m sure the clowns would deface it etc. It’s always good to see club boards with peoples lifts on it.

Koing

163

10/10/11

FS
Barx 5 5 5
60x5
100x3
130x1
140x1
135 2x2

Power Snatch
40x4
60x2
70x2
80x2
85x1
85x1
85x1 - best save ever

PM

FS
Bar x 5
60x5
100x3
130x1
140x1
135 2x2

11/10/11

FS
Bar x 8,7
60x5
100x3
120x1
130x1
140x1
132 2x2

PM

Snatch, one every 90 seconds
40x4
60x2
80,82,85,87,90,92,95,97,100,102x0,102x0,102x2 7.5kg PB!!!

Jerk Behind neck
60x4
90x2
110x2
120x2
120x1,0
120x2
120x2

15min

FS
60x2
100x2
130x1
140x1
135 2x2

My knees hurst so much at the moment I keep having to read this over and over:
The lifter that can endure the most pain will be the most successful. This is the most important piece of advice contained within this article

Koing- English champs 2013, I’m coming for you.

164

[quote]Ed Ache wrote:
10/10/11

FS
Barx 5 5 5
60x5
100x3
130x1
140x1
135 2x2

Power Snatch
40x4
60x2
70x2
80x2
85x1
85x1
85x1 - best save ever

PM

FS
Bar x 5
60x5
100x3
130x1
140x1
135 2x2

11/10/11

FS
Bar x 8,7
60x5
100x3
120x1
130x1
140x1
132 2x2

PM

Snatch, one every 90 seconds
40x4
60x2
80,82,85,87,90,92,95,97,100,102x0,102x0,102x2 7.5kg PB!!!

Jerk Behind neck
60x4
90x2
110x2
120x2
120x1,0
120x2
120x2

15min

FS
60x2
100x2
130x1
140x1
135 2x2

My knees hurst so much at the moment I keep having to read this over and over:
The lifter that can endure the most pain will be the most successful. This is the most important piece of advice contained within this article

Koing- English champs 2013, I’m coming for you.[/quote]

Nice squats and the Sn PB!

You hit 140 often, have you tried 142 or 142.5? It’s important to go heavy, to the absolute limit and beyond. Failures in the squats tne Olifts are important to see where you are.

See you in 2013 but hopefully sooner :slight_smile:

Koing

165

[quote]Koing wrote:

Nice squats and the Sn PB!

You hit 140 often, have you tried 142 or 142.5? It’s important to go heavy, to the absolute limit and beyond. Failures in the squats tne Olifts are important to see where you are.

See you in 2013 but hopefully sooner :slight_smile:

Koing[/quote]

I should try and get the extra couple of kilos out on the singles. My doubles are coming up quite nicely though.

I hope to get 117/135 by the end of the year. How long did you say it took you to get from 110-120?

I should be lifting against you in 2012, but I hope by 2013 to give you a run for your moneys :wink:
Glad the America trip was cool man.

166

[quote]Ed Ache wrote:

[quote]Koing wrote:

Nice squats and the Sn PB!

You hit 140 often, have you tried 142 or 142.5? It’s important to go heavy, to the absolute limit and beyond. Failures in the squats tne Olifts are important to see where you are.

See you in 2013 but hopefully sooner :slight_smile:

Koing[/quote]

I should try and get the extra couple of kilos out on the singles. My doubles are coming up quite nicely though.

I hope to get 117/135 by the end of the year. How long did you say it took you to get from 110-120?

I should be lifting against you in 2012, but I hope by 2013 to give you a run for your moneys :wink:
Glad the America trip was cool man.
[/quote]

Yes push your 1RM up!

110-120 LOL

105-116 was about 18months or so. BUT from 116-120 took me a b@ll busting 27months…so from 100-120 it took me 45months!!!11

The 27month was me keeping my wait down and me crashing and burning on comps because of it. I missed 120 behind in April 2007! I only Sn 120 in December 2009! During that time I mised it about 15x in comp, 3 comps I had 9 attempts and got 0! yes I bombed out in 3 comps in a row LOL trying to nail 120.

Then in 2010 I finally hit it in training in July 2010.

I really hope you have much better luck then I did!

But now a days I feel that I can hit it just about any session :slight_smile: See what I get tonight :slight_smile:

Koing

167

[quote]Koing wrote:

[quote]Ed Ache wrote:

[quote]Koing wrote:

Nice squats and the Sn PB!

You hit 140 often, have you tried 142 or 142.5? It’s important to go heavy, to the absolute limit and beyond. Failures in the squats tne Olifts are important to see where you are.

See you in 2013 but hopefully sooner :slight_smile:

Koing[/quote]

I should try and get the extra couple of kilos out on the singles. My doubles are coming up quite nicely though.

I hope to get 117/135 by the end of the year. How long did you say it took you to get from 110-120?

I should be lifting against you in 2012, but I hope by 2013 to give you a run for your moneys :wink:
Glad the America trip was cool man.
[/quote]

Yes push your 1RM up!

110-120 LOL

105-116 was about 18months or so. BUT from 116-120 took me a b@ll busting 27months…so from 100-120 it took me 45months!!!11

The 27month was me keeping my wait down and me crashing and burning on comps because of it. I missed 120 behind in April 2007! I only Sn 120 in December 2009! During that time I mised it about 15x in comp, 3 comps I had 9 attempts and got 0! yes I bombed out in 3 comps in a row LOL trying to nail 120.

Then in 2010 I finally hit it in training in July 2010.

I really hope you have much better luck then I did!

But now a days I feel that I can hit it just about any session :slight_smile: See what I get tonight :slight_smile:

Koing[/quote]

I got 104 in May, then had a car crash and 2 weeks off in July. After that I was struggling to make 100 again. It’s been about 3 months since and I hit 110 first try. Really want 117 before the years out!

Hope you killed it tonight!

168

Don’t really know…

Feel like I’m not keeping my hips down / chest up very well on the pulls. Not sure if the bar is moving back properly. Trying to keep the bar close through the second pull and finish the second pull properly…

Trying to drive the bar properly with the power-jerks, too. I seem to not want to get under them as the weight gets heavy. End up not locking them out because I’m a bit scared to get too far under it. Is the idea to aggressively lock the elbows so I’m pushed as low as I need in order to get the weight? Not sure I know what I’m up to with the squat-jerks…

169

[quote]Ed Ache wrote:
I got 104 in May, then had a car crash and 2 weeks off in July. After that I was struggling to make 100 again. It’s been about 3 months since and I hit 110 first try. Really want 117 before the years out!

Hope you killed it tonight![/quote]

Didn’t really kill it in the lifts…but smashed it up in the squats!

12/10/2011

Sn
bar work
50 x2
70
90x in front, shoulders stiff
90
110x
120x
120x
120x omg, had it, tried to squat up and failed the squat up, tragic
120x
120x

rest 15mins

CJ
bar work
60 x2
100
120
PCJ 133
145x jerk felt heavy
145x jerk felt heavy

gash…jerks just felt heavy, jet lag and tired from work I guess

FS
100
140
170 booyah!
175 booyah! Heaviest squat I’ve done at the end of my session
166 x2 +1 2RM! booyah!
167 x2 +2 2RM! Booyah! 3 squat PB’s :slight_smile:

First thing to go is speed and thus power so the Sn drops off. I felt strong throughout the Sn but didn’t feel that explosive edge I feel when I’m on it. Right knee was giving me sh!t also.

CJ is all about strength so it wasn’t affected so much.

FS are all strength so my legs were good. 170 felt light off the rack and it felt good. Really pleased about the squats!

Koing

170

12/10/11

Back Squat
bar x 5
60x5
100x2130x2
150x2
160x2
142x5

13/10/11

FS
Bar x 5
60x5
100x3 -today is going to be good
130x1
140x1
150x1 = pb, new pb for feeling-like-death-but-still-go-training
140x2
142x1,0

Power clean and jerk
60x2,2
100x1
105x1
110x1
115x1
120x1 =pb
125x pushed
105x2pc 1j
105x2pc 1j

Snatch
40x4
60x2
80x2
90x1
100x0,0,0,0 gassed

Very good session today. Koing, its funny you say first thing to go is speed and power. Because on me it’s strength! More than likely because I’m pretty weak…not for long though haha.

171

[quote]Ed Ache wrote:
12/10/11

Back Squat
bar x 5
60x5
100x2130x2
150x2
160x2
142x5

13/10/11

FS
Bar x 5
60x5
100x3 -today is going to be good
130x1
140x1
150x1 = pb, new pb for feeling-like-death-but-still-go-training
140x2
142x1,0

Power clean and jerk
60x2,2
100x1
105x1
110x1
115x1
120x1 =pb
125x pushed
105x2pc 1j
105x2pc 1j

Snatch
40x4
60x2
80x2
90x1
100x0,0,0,0 gassed

Very good session today. Koing, its funny you say first thing to go is speed and power. Because on me it’s strength! More than likely because I’m pretty weak…not for long though haha.[/quote]

Nice FS PB :slight_smile: keep hammering away and upping those 2 doubles!

For me it’s speed and power that goes out fast, strength stays okay so thats why I can grind away at heavy Cleans when smashed but I can’t Sn or Jerk well when smashed up.

Koing

172

10/12/11 - Wednesday

Snatch: 40x3, 60x2, 75x1, 90x1, 95x0x0x1
C+J: 40x3, 70x3, 90x2, 102.5x1, 110x1, 115x1, 120x1, 123x0x0x0
Glute bridge: 5x5

10/13/11 - Thursday

FS: barx20, 60x5, 100x5, 125x3, 145x1, 160x1, 150x2
Snatch: 40x3, 60x2, 75x1, 90x1, 95x1 - solid, but had shit to do so I had to stop there. boo

Alec

173

[quote]ape288 wrote:
10/12/11 - Wednesday

Snatch: 40x3, 60x2, 75x1, 90x1, 95x0x0x1
C+J: 40x3, 70x3, 90x2, 102.5x1, 110x1, 115x1, 120x1, 123x0x0x0
Glute bridge: 5x5

10/13/11 - Thursday

FS: barx20, 60x5, 100x5, 125x3, 145x1, 160x1, 150x2
Snatch: 40x3, 60x2, 75x1, 90x1, 95x1 - solid, but had shit to do so I had to stop there. boo

Alec [/quote]

Some good stuff mate :slight_smile:

Koing

174

@ alexus

Those are some good lifts!

175

same to you Koing. squats look good.

10/14/11 - Friday

CJ: 40x5, 70x3, 90x2, 102.5x1, 110x1, 115x1, 120x0x0x1, 123x0x0
Rack jerk: 125, 130
Chins: 5x5
Bent rows: 5x5

Gahhhhh I keep psyching myself out of anything over 120 on the clean. 120 is easy, but as soon as I add anything more I over think it and fuck it all up.

176

14/10/11

FS
Bar x 5,5
60x5
100x3
130x1
140x1
142x1
132 2x2

30mins

C&J
70x2,2
100x1
110x1
120x1
125x clean
130x clean, pinned and stood up and had NO strength left

Power Snatch
50x4
60x2
70x1
80x1
85x1
90x1
92x0,0

PM (8hours)
FS
Bar x5
60x5
100x3
130x1
140x1
142x0 something happened to my hip. Couldnt even walk up stairs it was so painful. Had to get a lift. after 30mins it had vanished WTF??

16/10/11

FS
Barx 5,5,5
40x5,5,5
60x5
100x3
130x1
140x1
151x1 1kg pb wooooo
140 2x2

Snatch 2 sec pause at knee
40x4
50x2
60x2
80x2,2,2
90x1
95x1
100x1

Jerk off blocks from behind
60x2,2,
80x2
100x2
110x2
120x2
120x1,0,1
120x0,1,1
120x1

15mins

FS
Barx1
70x2
110x1
130x1
142x1
135 2x2

Squats are coming on ok now. Pretty happy hitting 150’s so close together. My snatches are awesome at the moment, really happy with them. Lifting is good right now

177

[quote]alexus wrote:

Don’t really know…

Feel like I’m not keeping my hips down / chest up very well on the pulls. Not sure if the bar is moving back properly. Trying to keep the bar close through the second pull and finish the second pull properly…

Trying to drive the bar properly with the power-jerks, too. I seem to not want to get under them as the weight gets heavy. End up not locking them out because I’m a bit scared to get too far under it. Is the idea to aggressively lock the elbows so I’m pushed as low as I need in order to get the weight? Not sure I know what I’m up to with the squat-jerks…[/quote]

Sn look good, bar loops a tad at the very top but overall looks very good. Hips and chest are fine, just concentrate on getting stronger. No need to analyse it further.

Just keep training, getting stronger and posting videos.

Koing

178

[quote]ape288 wrote:
same to you Koing. squats look good.

10/14/11 - Friday

CJ: 40x5, 70x3, 90x2, 102.5x1, 110x1, 115x1, 120x0x0x1, 123x0x0
Rack jerk: 125, 130
Chins: 5x5
Bent rows: 5x5

Gahhhhh I keep psyching myself out of anything over 120 on the clean. 120 is easy, but as soon as I add anything more I over think it and fuck it all up. [/quote]

Yeah man Squats feel strong.

Just load it up and hammer it out. Don’t think about anything but getting under it.

Good stuff Ed!

15/10/2011 Brunel

Dynamic warm ups

Sn
bar work
50 x2
70
90
100x
110x
110
117.5x
120x
120x
120x
122.5x
125x1

Weird, not hit 120 since I came back from the states…felt strong but not hugely explosive, timing a tad off, bar is infront of not behind, but the pull is strong

CJ
bar work
60 x2
100
120
130
140x
140 : better
147.5x jerk

Cn
152.5
160x
160x

FS
70
110
140
160
170
160 x2
165 x2

Done

Did some P bar (gymnastic parallel bars) swings for fun as they had p bars at Brunel, did about 2-3 dips and my chest is on fire now! Shows how very little/ no chest is done in OLifts. 3 dips and my chest is ON FIRE.

Saw Brian Hooper (ex GB International Pole Vaulter, still top 8 GB Pole Vaulter of all time) and his daughter doing Pole Vault. She looked really impressive and is the best in the country, but not suprised. Her dad is smart and she’ll get the best coaching. He knows whats up and will get her to do some OLift stuff as he knows that power is a huge fundamental of Pole Vaulting and being able to compete with the worlds best.

He said we had really stacked it on and I guess I have. I was about 83-85kg when I last saw him, now I’m walking around 96kg morning weight LOL.

Koing

179

[quote]Koing wrote:
just concentrate on getting stronger. No need to analyse it further.
Koing[/quote]

:-o

but analyzing it is the funnest part…

oh wells… looks like i’m training at the right place to get stronger… need to wait for people to finish deadlifting with the oly bar on the platform before i get to use it… so that leaves me snatching with the fat grip rigid powerlifting bar in the squat rack. i figure that will last about as long as it takes me to drop it down hard so it smashes back against the rack and they figure they care more about their nice powerlifting bars than about nudging the weights up off the floor 2 at a time…

perhaps.

really missing the women’s bar :frowning:
so much i feel like crying.
and they only have very flimsy greens that have a huge crack down one of them already so i can’t properly drop anything until i get to 50kg.
getting very fussy over my grip… took me ages to feel semi-comfortable with the women’s bar…

still. time to stop fussing and really work on getting stronger, i suppose.

i can do 40kg. if i’m well and truly determined. if i’m well and truly determined… i suspect i could do more.

sigh.

180

17/10/11

FS
bar x5,5,5
40x5,5,5
60x5
100x3
130x1
140x1
152.5x1 1.5kg pb, hooooooooooooooo
140x2
135x2

Power snatch
40x4
50x2
60x2
70x2
80x2
85x2

PM
FS
Barx5,5
40x5,6,5
60x5
100x3
130x1
140x1
145x1
135x1,0 clipped the saftey bar in the squat rack
135x0 gassed

Since adopting ‘the system’ I’ve put 12kgs on my FS in 16 weeks. 140->152 so far. I’d love 160 before the year is out.