21/9/12 Training
Snatch: 40x2x2, 50x2, 60x2, 70x2, 76x1, 82x1, 87x0,1, 90x1,0 (3kg PB), 92x0x4
C+J: 60x2, 75x2, 85x2, 95x1, 103x1, 110x1, 115x1, 120xno jerk,0,0
Front Squat: 120x3, 128x2, 135x2, 143x2, 150x0
Was pretty tired by the end of the session and missed a front squat I make every other week. Think the double before hand made it quite a bit harder
9/20/12 - Thurs
Sn- up to 100
Box jerk- 130
135
140
142xxx (sooooooooooo closeeee)
Heavy chins, push presses, other assorted bullshit I felt like doing.
9/21/12 - Fri
BS- 177x3x3x3x2x2
PC- 100
105
110
93x2
95x2
97x2
100x2
100x2
97x2
95x2
93x2
Legs were so fried, I have no idea how I did the power cleans.
9/23/12 - Sun
BS- 170
182
190
182x3
182x2
PC- 95
100
105
110
95x2
97.5x2
100x2
Box jerk- 90x2
110x2
120x2
130
136
120924 training
AM
Snatch
40 3
50 2
60 1
70 1
75 xxx
Clean and Jerk
50 3
70 2
80 1 then tweaked my back
Front Squat
50 5
70 2
80 2
90 1
100 x tweaked back bugging me
PM
Front Squat
40 5
60 3
75 3
85 2
93 2
100 1
104 1
109 x
93 2/2
98 1
102 1
107 1
109 1
111 x
111 x
111 1
100 (5x1)/(5x1)
Legs were absolutely trashed after that. I was really determined to make the 111 in the afternoon. (5x1) denotes a cluster set, where you do 5 singles with 15s rest between reps, so I managed to get 10 reps done rather than just 4 (if I had done two doubles like usual).
Havent posted in a while… quick summary of sessions i have been doing,
lots of doubles on snatch at about 75-80%… lots of singles on CJ at 80%
Lots of back squats at varying rep ranges, front squats every now and again.
High hang snatches, clean pulls and pulls from blocks below the knee… Not a very good explanation but at least its a post.
I realized I haven’t posted on here for a long time, but I’m finishing the final day of the Smolov base cycle tomorrow. 10 x 3 x 355. I used 385 as my ‘max’ which is 95%. Then I’ll test next week.
[quote]cloystreng wrote:
I realized I haven’t posted on here for a long time, but I’m finishing the final day of the Smolov base cycle tomorrow. 10 x 3 x 355. I used 385 as my ‘max’ which is 95%. Then I’ll test next week.[/quote]
How are you finding it so far? What are you doing for your classics while you’re running Smolov? I’ve been thinking about taking a run at Smolov next summer after nationals, and I’m curious. Pretty sure Koing’s run it once or twice too, so if you want to chime in as well, go right ahead.
120926 training (in pounds, posting as kilos)
Front Squat
40 5
61 3
70 3
80 3
90 3
100 2
104 1
109 1
114 1
118 xxx [PR attempts]
102 2/2
107 1
114 1
118 x
125 4second eccentric
118 1 [+2kg PR]
107 (5x1) cluster set
Really happy with making that 118 PR since I’ve been chasing it for a while.
@the Jonty when is nationals? are they held the same time all over Canada. I am in newfoundland we had ours in early March
[quote]dnd611 wrote:
@the Jonty when is nationals? are they held the same time all over Canada. I am in newfoundland we had ours in early March[/quote]
The senior Canadian nationals are held roughly 3rd week of May every year (they were a couple weeks later this year due to it being an olympic year and having pan-ams around the same time and whatnot), so I believe May 18-19 this year coming up. I’m not sure what the schedule is like for you guys way out east, but in Alberta there’s provincials in November, then the next big one is the Western Canadian Championships end of March (generally the same weekend as the Ontario championships and the Quebec classic, I think). Then nationals in May.
The 2013 Nationals are going to be in Edmonton (which is nice, I don’t have to fly across the country to go), and if you’re looking to qualify, you can find the qualifying standards here: http://www.bcweightlifting.ca/qualifying-standards/ and I believe the qualifying period is from the beginning of October until the end of March.
EDIT: There’s a pretty comprehensive schedule here Home | Olympic Weightlifting | Weightlifting Canada Haltérophilie
EDIT: There’s a pretty comprehensive schedule here Home | Olympic Weightlifting | Weightlifting Canada Haltérophilie
@Jonty none of your event is mentioned here. Lol its a small group anyway. Only 4 of us are lifting now seriously. Its surprising cause Newfoundland came up with the best lifter Nick Roberts and Burt Squires. He trains at Montreal now though.
[quote]dnd611 wrote:
EDIT: There’s a pretty comprehensive schedule here Home | Olympic Weightlifting | Weightlifting Canada Haltérophilie
@Jonty none of your event is mentioned here. Lol its a small group anyway. Only 4 of us are lifting now seriously. Its surprising cause Newfoundland came up with the best lifter Nick Roberts and Burt Squires. He trains at Montreal now though.
[/quote]
Not sure what you’re talking about since every competition I mentioned is on that schedule.
Not sure who Burt Squires is (though the name sounds really familiar), but Nick Roberts was doing pretty well until he tested positive earlier this year.
Burt Squires won a medal in olympics for Canada the one soviet union have rejected.
@thejonty my bad he actually came fifth in 1984 olympics. Burt squires i mean
[quote]TheJonty wrote:
[quote]cloystreng wrote:
I realized I haven’t posted on here for a long time, but I’m finishing the final day of the Smolov base cycle tomorrow. 10 x 3 x 355. I used 385 as my ‘max’ which is 95%. Then I’ll test next week.[/quote]
How are you finding it so far? What are you doing for your classics while you’re running Smolov? I’ve been thinking about taking a run at Smolov next summer after nationals, and I’m curious. Pretty sure Koing’s run it once or twice too, so if you want to chime in as well, go right ahead.[/quote]
Jonty, I would think for someone like you whose biggest issue from what I’ve seen seems to be the inability to rise from limit weight cleans, would benefit greatly from a squat specialization program like Smolov. You could just do some lighter work on the classic lifts after squats to keep them grooved.
[quote]TheJonty wrote:
[quote]dnd611 wrote:
@the Jonty when is nationals? are they held the same time all over Canada. I am in newfoundland we had ours in early March[/quote]
The senior Canadian nationals are held roughly 3rd week of May every year (they were a couple weeks later this year due to it being an olympic year and having pan-ams around the same time and whatnot), so I believe May 18-19 this year coming up. I’m not sure what the schedule is like for you guys way out east, but in Alberta there’s provincials in November, then the next big one is the Western Canadian Championships end of March (generally the same weekend as the Ontario championships and the Quebec classic, I think). Then nationals in May.
The 2013 Nationals are going to be in Edmonton (which is nice, I don’t have to fly across the country to go), and if you’re looking to qualify, you can find the qualifying standards here: http://www.bcweightlifting.ca/qualifying-standards/ and I believe the qualifying period is from the beginning of October until the end of March.
EDIT: There’s a pretty comprehensive schedule here Home | Olympic Weightlifting | Weightlifting Canada Haltérophilie
My teammates and I totally hit up the West Edmonton Mall Rollercoaster before our lifts this year. So worth it.
Here is my squat test. I may go for more Wednesday. Trying to get pumped for the real deal now…not that the past 3 weeks were easy, at all.
I have been doing classic lifts on the weekends simply due to my schedule. If I was at home I’d be doing at least light Oly lifts every time I lifted, or at least do eithe snatch stuff or clean and jerk stuff. But I’m not at home, there aren’t bumpers at school, so weekends it is.
I’ve benefited a lot from getting stronger. I didn’t clean or snatch for 3 months, first time with serious weight I cleaned a PR and almost snatched one too, just from strength gains. Its worked well for me.
121001 training
AM
Snatch
40
50
60
65
70
75 xx
67.5
72.5
75 x
Clean and Jerk
50
70
80
90
97.5 clean, miss jerk
92.5 fast
97.5 clean, miss jerk
Clean Pull to knee + Clean + Jerk
82.5 five sets. double jerk on last two sets
PM [in pounds, posting conversion]
40 5
60 3
75 3
85 3
90 2
100 1
104 1
109 x
93 2/2
121003
Snatch
40
50
60
65
70 crisp
75 x
75
81 x
81 x [PR attempts]
65 5 singles
Clean and Jerk
50
70
80
85
90
95
98.5 x clean
98.5
102 x clean
102 x clean
Clean pull to knee + Clean + Jerk
88.5 1/1/1/1/1 [double jerk last set]
Attempted 420 squat but missed it, and really bent the bar worse than it was. Oh well, the school needs to replace it anyway.