[quote]PB Andy wrote:
you ever try BB hip thrusts for them glutes? I finally tried them out, only did 135 lbs for 3x8 and it was intense. Not only do you feel the glutes like crazy but you’ll be sore on the upper glute area as well. I’m doing this once a week for sure. Also my lower back instantly loosened up. I’m assuming this is because my hip went from anterior pelvic tilt right back to neutral when I started hammering my glutes. [/quote]
As a matter a fact I did try those and like you said and we must have read the same article because I did 135 for 3x8 too and then I could barely walk the next day :PPP
[/quote]
you did 135 for 3x8 too? Man I’m a pussy.[/quote]
=D
It was actually 60kg which is only 132 lbs so there I’m not kidding that I couldn’t walk though haha
I did 10 pistols each side with 20lbs wobbly on the last few but still.
[quote]TheJonty wrote:
The other day, hit a 130x2 snatch and clean and jerked 160 for a 2+1. Tried 165 twice, both times the first clean went up great and the second clean absolutely crushed me in the hole. Racked it but was just out of gas. Think I need to do some more heavy pulls and keep pushing the squats up.[/quote]
Strong bro. I wish I was efficient enough to get pinned lol. I hit a 180 back squat today after not squatting for about a month and a half due to a nagging muscle strain in my lower back. Backed off and hit 170x3.
Curious what do you do in the way of sets/reps/percents of classic lifts for your pulls?
[quote]PB Andy wrote:
you ever try BB hip thrusts for them glutes? I finally tried them out, only did 135 lbs for 3x8 and it was intense. Not only do you feel the glutes like crazy but you’ll be sore on the upper glute area as well. I’m doing this once a week for sure. Also my lower back instantly loosened up. I’m assuming this is because my hip went from anterior pelvic tilt right back to neutral when I started hammering my glutes. [/quote]
As a matter a fact I did try those and like you said and we must have read the same article because I did 135 for 3x8 too and then I could barely walk the next day :PPP
[/quote]
you did 135 for 3x8 too? Man I’m a pussy.[/quote]
=D
It was actually 60kg which is only 132 lbs so there I’m not kidding that I couldn’t walk though haha
I did 10 pistols each side with 20lbs wobbly on the last few but still.
[/quote]
I’m gonna have to up my game come Thursday… 4 x 8 bb hip thrusts, 2 x 8-4-2 extended sets… let’s see what I got (it best be more than 135 lolz)
[quote]TheJonty wrote:
The other day, hit a 130x2 snatch and clean and jerked 160 for a 2+1. Tried 165 twice, both times the first clean went up great and the second clean absolutely crushed me in the hole. Racked it but was just out of gas. Think I need to do some more heavy pulls and keep pushing the squats up.[/quote]
Strong bro. I wish I was efficient enough to get pinned lol. I hit a 180 back squat today after not squatting for about a month and a half due to a nagging muscle strain in my lower back. Backed off and hit 170x3.
Curious what do you do in the way of sets/reps/percents of classic lifts for your pulls?[/quote]
Generally when I do pulls, I generally keep the weight around 5-10kg within my max in either direction, depending how I’m feeling. Just a quick 3x3 after whatever snatch or clean and jerk work I’ve done that day. So, say I do snatch doubles up to 130, I’ll do some snatch pulls for triples at 130/135/140 or 130/140/145, something like that. Emphasis with the pulls lately has been position, though sometimes when I do them heavier it’s more for strength purposes. Sometimes I’ll catch the third rep at the hip and do another pull from just above the knee, I find this little overload helps with the positional strength needed to really finish the pull and keep those heavy weights in nice and close.
All that being said there have been times where I’ve mostly done pulls in a workout, though that was to help work around a nagging shoulder just before a competition.
First heavy/strength emph day (something new im trying) on the new program… I say heavy but everything is relative as i’m still going semi easy right now…
BS for a single-
70x5
90x5
110x3
120x2
130x1
140x1 (called it here)
Hit a .5kg PR on the snatch last Saturday w/87.5
Today I went 3 for 3 w/85!
116 is my clean and jerk PR. I hit 112 three times today. Missed the jerk on 117 twice.
Topped that by crushing a 140 front squat and missed 144. Finished w/2 doubles w/125 and a few good mornings.
Two weeks out from my meet. 109.4 (need to start behaving with the spoon and fork). Really looking forward to having a legitimate shot at 90/120 if I stay consistent and properly taper/rest my legs.
Also had the pleasure of watching Mike Nackoul go 3/3 with 140 on the snatch and then cnj 170,72.5,75,77,5 and then 180 on the platform next to me! (5 clean and jerks at and above 90%).
065
19/08/2012
FS 165x3 ; going to have to rebuild up, try to increase 1kg every session or so. Weight drop has crushed my squats
Cn : shoulder not quite ready to Jerk yet
130
140 miss bounce
150 miss bounce
155 miss bounce
[quote]NewWorldMan wrote:
Hit a .5kg PR on the snatch last Saturday w/87.5
Today I went 3 for 3 w/85!
116 is my clean and jerk PR. I hit 112 three times today. Missed the jerk on 117 twice.
Topped that by crushing a 140 front squat and missed 144. Finished w/2 doubles w/125 and a few good mornings.
Two weeks out from my meet. 109.4 (need to start behaving with the spoon and fork). Really looking forward to having a legitimate shot at 90/120 if I stay consistent and properly taper/rest my legs.
Also had the pleasure of watching Mike Nackoul go 3/3 with 140 on the snatch and then cnj 170,72.5,75,77,5 and then 180 on the platform next to me! (5 clean and jerks at and above 90%).[/quote]
Yes, I will lift as a 105. If I can hit 107 by next Wednesday, I’ll be in good shape - been there, done that![/quote]
Aight.
Cutting weight for a small comp seems pointless to me
Man gone are the days I’ve had to cut weight LOL.
Koing[/quote]
I typically only cut for meets 2x/year (Jan/Feb and July at York). I didn’t lift at York, so this will be my other ‘make weight’ meet. I lifted at 110 in December and April. I REALLY need to get down to about 102/103 and the grow back into a 105.
You just wait until you’re 41 young man see where your weight is before you say ‘gone are the days’ for cutting
Oh - snatch: worked up to 84 and then back up to 83 (from 74)the 2nd wave felt much snappier - probably more warmed up.
Cnj - hit 112 2 times and then back up to 110. The 100,106, and first 112 felt on the razor’s edge - probably not recovered from Saturday. That’s ok. I will have and easier workout Wednesday and then have at it Saturday.
clean +2 fs @ 115
fs 122.5/3;132/2 (got bent over on the 2nd rep so not a chance at the 3rd)
some weighted back extensions and hanging from chin bar.
108.5 weigh in.
Yes, I will lift as a 105. If I can hit 107 by next Wednesday, I’ll be in good shape - been there, done that![/quote]
Aight.
Cutting weight for a small comp seems pointless to me
Man gone are the days I’ve had to cut weight LOL.
Koing[/quote]
I typically only cut for meets 2x/year (Jan/Feb and July at York). I didn’t lift at York, so this will be my other ‘make weight’ meet. I lifted at 110 in December and April. I REALLY need to get down to about 102/103 and the grow back into a 105.
You just wait until you’re 41 young man see where your weight is before you say ‘gone are the days’ for cutting
Oh - snatch: worked up to 84 and then back up to 83 (from 74)the 2nd wave felt much snappier - probably more warmed up.
Cnj - hit 112 2 times and then back up to 110. The 100,106, and first 112 felt on the razor’s edge - probably not recovered from Saturday. That’s ok. I will have and easier workout Wednesday and then have at it Saturday.
clean +2 fs @ 115
fs 122.5/3;132/2 (got bent over on the 2nd rep so not a chance at the 3rd)
some weighted back extensions and hanging from chin bar.
108.5 weigh in.
onward and upward…[/quote]
I meant that I don’t cut anymore as I’ve been moving up fro the 94s to 105 since November last year so I don’t need to cut There is no way I’ll need to cut for the 105 for years if ever. The most I got up to was 101.x evening weight so 99kg morning weight. I’m down to about 94.x or 95s at the moment. I was 96.4 evening weight.
066
20/08/2012
FS 167x3 ; +2kg from yesterday, felt better, going to work on adding 1-2kg per session and up it
Sn 80 90 felt amazing, felt literally amazing
100
110x
110x
110
115x
115
117.5x
117.5x
117.5x
117.5x
117.5x
117.5x
117.5x
Not sure if it was 7 or 8 attempts? Close on most of them. One I had over head and lost on the squat up, terrible…a few new guys down the club, a few kept walking in front of me as I’m lifting…really f0cking annoying when I’m setting up and this dude walks across me.
Clean and jerk
bar
50 2
60 1
70 1/1
80 1
85 1 [felt heavy over head]
90 x clean [haven’t done that before…]
70 1/1/1/1 working out some kinks in the setup
80 1
90 xjerk
Front Squat
50 3
70 2
80 1
90 1
100 1
105 x
Had trouble getting into the right setup position today and it caused me to miss a bunch of things that I shouldn’t have. Figured it out during the clean and jerk, and wound up feeling pretty strong but was gassed at that point. I’ll be ending every session with either front or back squats for a while, because it has been too long since I’ve squatted a PR.
I’m not kidding that I couldn’t walk though haha
There is no way I’ll need to cut for the 105 for years if ever. The most I got up to was 101.x evening weight so 99kg morning weight. I’m down to about 94.x or 95s at the moment. I was 96.4 evening weight.