[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]
Yeah, that would be the idea. On the advice of a friend I’m throwing some wrinkles into the squats (well, more the front squats than the back) to try and bring up my strength out of the hole for provincials in November. Working off pins, with pauses, with chains, that sort of thing. Working up to a 5RM front squat with every rep paused (one one thousand, two one thousand, UP) really sucks haha.
My only worry would be that I lose the groove with the heavier weights in the snatch and clean and jerk (which is subtly different than the groove with the lighter weights) but it will probably be worth the experiment either way.
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. [/quote]
Glad to hear it’s working out for you. Did you have any problems getting back in the groove after neglecting the lifts for such a length of time?
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. [/quote]
Glad to hear it’s working out for you. Did you have any problems getting back in the groove after neglecting the lifts for such a length of time?[/quote]
Not in the clean. My snatch got a bit slower though. But nothing that can’t be worked on.
Today I snatched 120 for a triple and hit 150 for a squat clean/squat clean/paused front squat/paused jerk/jerk complex. Little fat though, been about 111 post workout the last little while. Little heavier than I’d like.
@koing, @jonty and @ape i was analyzing my performance over a year. lasts year this time my max snatch was 60kg and now its 77kg. but my clean is still 95kg and i have 97.5 out of a freak show. do you think it might be strenght issue? my max front squat is 110kg for a while. do you think i should focus on front squatting more and include some fast pulls? i was planning to do the russian squat routines? my boduweight is 68.5kg now
[quote]dnd611 wrote: @koing, @jonty and @ape i was analyzing my performance over a year. lasts year this time my max snatch was 60kg and now its 77kg. but my clean is still 95kg and i have 97.5 out of a freak show. do you think it might be strenght issue? my max front squat is 110kg for a while. do you think i should focus on front squatting more and include some fast pulls? i was planning to do the russian squat routines? my boduweight is 68.5kg now[/quote]
Well if your front squat hasn’t moved in a year I’d say that’s a significant issue you need to look at rectifying, unless you have some significant extenuating circumstances. The Russian Squat Routine would be one good option for that, depending on what you’ve been doing.
[quote]dnd611 wrote: @koing, @jonty and @ape i was analyzing my performance over a year. lasts year this time my max snatch was 60kg and now its 77kg. but my clean is still 95kg and i have 97.5 out of a freak show. do you think it might be strenght issue? my max front squat is 110kg for a while. do you think i should focus on front squatting more and include some fast pulls? i was planning to do the russian squat routines? my boduweight is 68.5kg now[/quote]
Yes, add more emphasis to squats. Don’t stop doing the lift, but realize that your numbers may drop a little while you attempt to push the squats. If I were you I would do a mix of BS/FS. Unless you plan to run the RSR for BS I’m assuming, which has you squatting 4x a week, yeah? In that case, I would just do those squats and re-test the FS later. Just remember, if you want to clean big weights you’re going to have to get a super yoked squat. Look at the video of Lu Jonty posted in the other thread. He cleans 210 and he EASILY doubles 230 on the FS 2 days before comp. He can probably FS over 250 @ 77. That’s huuuuuge. Get strong.
yah i am doing the russian squat cycle which is pretty much back squats three days a week. after the cycle i plan to focus on increase my front squats by doing them more
[quote]TheJonty wrote:
Today I snatched 120 for a triple and hit 150 for a squat clean/squat clean/paused front squat/paused jerk/jerk complex. Little fat though, been about 111 post workout the last little while. Little heavier than I’d like.[/quote]
Bastard, on the sly I’ve been going for 110x3 on the snatch to try and catch you up. But I’ve been getting 120 in fits and starts over the weeks. 120x3 is a good way away. Whats your snatch max at the mo? Need to make sure I’m clean and jerking more than it.
Training is going well for me, next come is november 24. Need a 240 total to get to the english champs. That should be easy (in theory) as my max power snatch/clean are 110/130. 260 for the British should be more of a challenge. But doable, been hitting 245-255 in training as a min-max.
Will hopefully get some vids up soon now I have internet again, I also have a squat rack in my garage…hoooooooooooo.
[quote]TheJonty wrote:
Today I snatched 120 for a triple and hit 150 for a squat clean/squat clean/paused front squat/paused jerk/jerk complex. Little fat though, been about 111 post workout the last little while. Little heavier than I’d like.[/quote]
Bastard, on the sly I’ve been going for 110x3 on the snatch to try and catch you up. But I’ve been getting 120 in fits and starts over the weeks. 120x3 is a good way away. Whats your snatch max at the mo? Need to make sure I’m clean and jerking more than it.
Training is going well for me, next come is november 24. Need a 240 total to get to the english champs. That should be easy (in theory) as my max power snatch/clean are 110/130. 260 for the British should be more of a challenge. But doable, been hitting 245-255 in training as a min-max.
Will hopefully get some vids up soon now I have internet again, I also have a squat rack in my garage…hoooooooooooo.[/quote]
I’ll get back to you on that max snatch over the next couple weeks as I gear up for provincials, haven’t done any heavy singles since my last comp, mostly doubles/triples/complexes.
260 should be doable for you I’d think (I feel like 120/140 in competition should be in your wheelhouse). And my next competition is also on November 24. We need some sort of bet for this.
[quote]TheJonty wrote:
Today I snatched 120 for a triple and hit 150 for a squat clean/squat clean/paused front squat/paused jerk/jerk complex. Little fat though, been about 111 post workout the last little while. Little heavier than I’d like.[/quote]
Bastard, on the sly I’ve been going for 110x3 on the snatch to try and catch you up. But I’ve been getting 120 in fits and starts over the weeks. 120x3 is a good way away. Whats your snatch max at the mo? Need to make sure I’m clean and jerking more than it.
Training is going well for me, next come is november 24. Need a 240 total to get to the english champs. That should be easy (in theory) as my max power snatch/clean are 110/130. 260 for the British should be more of a challenge. But doable, been hitting 245-255 in training as a min-max.
Will hopefully get some vids up soon now I have internet again, I also have a squat rack in my garage…hoooooooooooo.[/quote]
I’ll get back to you on that max snatch over the next couple weeks as I gear up for provincials, haven’t done any heavy singles since my last comp, mostly doubles/triples/complexes.
260 should be doable for you I’d think (I feel like 120/140 in competition should be in your wheelhouse). And my next competition is also on November 24. We need some sort of bet for this.[/quote]
Sounds good. What you thinking? Beating comp total/consistancy? What is the wager?
145 Clean and jerk, jumped back a little so left elbow touched knee. Right after this a student called me an asshole because as he walked over the (as you can see rather small) platform, just as I was coming off the floor to snatch, made me say “DUDE!..c’mon man”. Mostly because him being on the platform made me stop the lift. And he got all arsey and had a pop…WTF. This dickhead couldnt even deadlift 145 if he tried.
