[quote]Neospartan wrote:On Friday I remember Dr. Manhattan telling this sexy ass girl who trains with us to be “fast off the bottom”… and Dr. Manhattan’s message got stuck on my head.
[/quote]
I don’t think Mary would appreciate you referring to her like that.
[quote]romanaz wrote:
nice sneaky, good snatch. 82? Anything about 82 thats speciall? why not 85? =D[/quote]
At only a year in, I’d like to be practicing good, technical lifts under competition stress. I’d rather take small, incremental PRs and go 5 or 6 for 6 (at least at this stage of my development…once I’m a consistent performer in competition, I think I can afford to be ballsier) than pop big numbers that I’ve never even attempted in the gym under uncontrolled, high-stress conditions.
6/16
C&J: 50/4, 60/3, 70/2, 80/2, 85/1, 90/1, 95/1, 100/1, 102.5/1–PR
Missed 1st attempt at 100…set up too far behind the bar. Came back, got it, then PR’d pretty easily. Maybe 105 on the 27th.
CL pulls: 110/3, 120/3x3
RDL: 125/5x3
Chest-supported row: 25x10, 8, 8 EliteFTS makes a mean-ass chest-supported row machine, man. The lever arm on that sucker is LONG.
[quote]ninearms wrote:
romanaz wrote:
nice sneaky, good snatch. 82? Anything about 82 thats speciall? why not 85? =D
Because 85 is heavier?![/quote]
Ill say. When i first Maxed on Sn [Power to be exact] the difference between 80 and 85 was decent win and utter fail. Considering that 5 kg at 80 is about 4% increase.
-chris
[quote]TYPE2B wrote:
06,06,2009
Front squats (just the usual)
Snatch grip deads (can’t remember)
06,07,2009
Front squats (the usual)
Snatch grip deads
245x2
245x2 (No more grip problems!)
06,09,2009
bench press max out day (we were supposed to max out on weight training class. I figured “what the hell. I’ll just play along.” even though I’m not qutei sure if I am fresh.)
45x30
(Practice) 135x3singles (I did three types of BPs and had my friend check which one goes up the fastest… and then boom. I now know the proper groove.)
205x2
225x2singles (I was planning on doing 2 reps, not two sets, but on my first rep, it was weird, I LOST MY GROOVE!! The lockout felt like a mile away. I had to stop and reset. 2nd rep was alot better… I figure that this should be my final acclimation set cause I have somewhat wasted energy with the crappy first set.)
275x1 (failed miserably. It only moved 3 inches)
230x1 (pretty explosive.)
06,12,2009
All I’m going to say is that I attempted 405 pounds on the squat (wide stance, low bar, bare minimum depth) and failed. If i would’ve make it, I would’ve been on the board with the school records. The record was 425, 405, and 392 at the 198 weight class, and as it turns out, I weighed in at 197 which is pretty sweet (I thought I was 202).
lol. It was an epic fail. I couldn’t even budge the weight by an inch once I started ascending.
I also did some DB rows afterwards.
Both 06,13 and 06,14. (2009 of course…)
Front squats (ATG and such…)
-worked upto three triples at 265
Snatch grip deads
-two doubles, zero grip problems
Press (deload mode. ar 06,14, performance regressed dramatically again. I need a really long break.)
[/quote]
I love how you love to fail.
weak sauce.
-chris
[quote]ninearms wrote:
romanaz wrote:
nice sneaky, good snatch. 82? Anything about 82 thats speciall? why not 85? =D
Because 85 is heavier?![/quote]
yeah, but to me, snatching a number that doesn’t end in 0 or 5 fucks me up for the lift. I might be able to snatch 70, but give me 63, 68 or something and I’ll miss it consistently. Opposite is usually true for my clean and jerks. No problem with any number.
I once read somewhere that the body can only tell the difference when you add 6% or more weight to the lift, probably blowing smoke out their ass, but I usually go by that.
I would think that would indicate inconsistent technique, rather than the mystical properties of numbers divisible by five 
I definitely disagree with the last statement. I can absolutely tell the difference between 72 and 75kg.
hey sneaky weasel, what weight class do you compete in, our numbers are like identical
[quote]Sneaky weasel wrote:
I would think that would indicate inconsistent technique, rather than the mystical properties of numbers divisible by five
I definitely disagree with the last statement. I can absolutely tell the difference between 72 and 75kg.[/quote]
at the high end I believe that 6% thing is false.
probably inconsistent technique on me, but remember, this game is mental too.
Ok so i walked into training last night and immediately noticed that coach was handing everyone a small sheet of paper. This is usually a bad sign as it means he’s come up with another body-crushing training excersise. Here’s what was written on the paper:
Training Event: Tuesday 6th of June.
Note: Percentages are of best Snatch and best C & J. Use Snatch percentages for Power Snatch and Snatch Pulls. Use C & J percentages for Clean Pulls, Back Squat and Behind-Neck Press
Power Snatch: 60%/5, 60%/5, 70%/3, 70%/3, 75%/3,75%/3, 80%/2, 80%/2
Snatch Pull: 90%/5, 90%/5, 95%/3, 95%/3, 100%/3, 100%/3, 105%/3, 105%/3
Clean & Jerk: 60%/3, 60%/3, 70%/2, 70%/2, 75%/2,75%/2, 80%/2, 80%/2
Clean Pulls: 90%/5, 90%/5, 95%/3, 95%/3, 100%/3, 100%/3, 105%/3, 105%/3
Back Squat: 60%/10, 70%/8, 70%/8, 80%/6, 80%/6, 90%/5, 90%/5
Behind-Neck Press: 35%/5, 35%/5, 40%/5, 40%/5, 45%/5, 45%/5, 50%/3, 50%/3
Total Sets: 47
Total Reps: 184
Total Time 100 Minutes
This session reminded me why i need to get some straps. Got through the power snatches ok, i only missed one of the 75%ers. By the end of the Snatch pulls my grip was weakening and my hands were starting to blister up.
Cleans were awesome. Came out of the whole easy and my jerks were very solid.
By the 2nd set of clean pulls my grip was so screwed that i could barely keep a hold on the bar. Tore my thumb open on the 3rd set and decided enough was enough.
Squats felt harder then expected. I actually missed the final rep on the second set of 6. After squats everyone was just about about fucked so we decided to call it quits…
Sorry about the long post. I just found this to be a really eye-opening experience worth sharing. It certainly taught me how to pack more into a single traning session. Anyone who enjoys kicking their own ass should try a something like this
Wow has your coaching been studying the Crossfit mantra or something?
[quote]romanaz wrote:
Sneaky weasel wrote:
I would think that would indicate inconsistent technique, rather than the mystical properties of numbers divisible by five
I definitely disagree with the last statement. I can absolutely tell the difference between 72 and 75kg.
at the high end I believe that 6% thing is false.
probably inconsistent technique on me, but remember, this game is mental too.[/quote]
True, but technique is (at least at our level) a very mentally intensive endeavor, and highly subject to conscious intervention. I don’t think you can separate the two.
Invictica, I’m a 77 like you.
6/17
Snatch balance: 40/4, 50/3, 55/3, 60/3, 65/2x3
Muscle snatch: 40/3x2, 45/2, 50/1, 52.5/1, 55/1, 57.5/1…supposed to test for some reason. Me no likey.
Squat: 50/5, 70/3, 80/3, 90/3, 100/3, 110/2, 115/2, 120/2, 125/2, 115/2
Hypers: 30/12x3
Easy day.
[quote]dfreezy wrote:
Wow has your coaching been studying the Crossfit mantra or something?[/quote]
I don’t get your point with that comment. The session looks pretty well constructed to me, maybe a bit too much pulling, but it depends on the proposed intensity/volume intended.
Looks quite a bit like some of the session in the programmes on the qwa website
[quote]Sneaky weasel wrote:
Invictica, I’m a 77 like you.
[/quote]
Then you are my internet rival. muahahaha
I’m planning to hit 85/110 at my next meet.
your next meet is Garden State Games?
Internet rivals sounds like fun. Seeing as how my next meet is in…ohhhh, about 10 days, I don’t think 85/110 will happen for me, but when’s your meet, and I can beat you by then?
[quote]Weighty1 wrote:
Looks quite a bit like some of the session in the programmes on the qwa website[/quote]
He used to work for QWA back in the 90’s so thats probably not a co-incidence. I’m genuinely amazed at how many people on here have seen or used QWA’s programs. They’re actually a really small organisation and i think they’d be pretty pleased to know that someone on the other side of the world has benefited from their stuff.
[quote]dfreezy wrote:
Neospartan wrote:On Friday I remember Dr. Manhattan telling this sexy ass girl who trains with us to be “fast off the bottom”… and Dr. Manhattan’s message got stuck on my head.
I don’t think Mary would appreciate you referring to her like that.[/quote]
LOL!
6/16/09 Tuesday with the main coach in PA
This time I did Snatches some other major pointers given:
—up to 70kg, missed 75kg 3times
Coach said, “Ur off the floor is OK, but…”
(1)Be more patient with the bar, keep your shoulders over it.
(2)Keep over and don’t explode early.
(3)Keep the shoulders over the bar until the bar is atleast mid-thight.
(4)Be very aggressive on the explosion and
(5)Shrug aggressively too.
After snatches Coach made a do a snatch drill.
-Drop weight down to 60kg and,
–Deadlifting it, down to Bellow the Knees, and Snatch X3
Focusing on pts 3,4,& 5.
Since I was missing some explosion coach had me do a Power Snatch 1st, then a Squat Snatch.
He also said I should do more Power stuff since I am being a headcase about being explosive on the 2nd pull.
Snatch Pulls up to 80kg.
-The hardest part here was keeping my back straight, shoulders over the bar, as the bar kept rising well past the knees.
–My upper back would break, and I would compensate by trying to get the hips under & try to jump it.
Left early… had to drive to work.
wednesday -
since i missed lifting yesterday (i know with a meet coming up, for shame!) I merged two sessions into one, since they were both technical sessions.
PowerSnatch + OH Press + OH Squat
40x2+3+3x4
PowerSnatch
40x3
45x3
52.5x3
60x1x3
Snatch Pull from Blocks
70x3x2
80x2x3
PowerClean + PowerJerk
50x3+3
60x2+2
70x1+2
76x1+1x3
PowerCleans
76x2x3
Squat Cleans
76x1x3 [fucking lightening QUICK]
PowerCleans
70x2
62.5x3
50x3x2
Jerk from Blocks
60x3
70x2
76x2
85x1x2 [supposed to be for 5 singles, but it was flying up so, I broke program again and went up!]
90x1
95x1 [PR, first time jerking 95 overhead, +5kg for jerks from rack, +3kg for overall jerks]
100x0x4 [since the 95 was the easiest limit jerk I’ve ever done, I decided to shoot for 100, had it high enough 3 out of the 4 times, one of which missed backwards, next time 100, next time.]
Back Squats
75x5
90x3x4
bw was 97.3kg, god I’m a fat ass.
felt good today, long session, but worth it. Big PR specially coming into the GSG’s.
6/17/09
Lifting at the Univ Gym.
Front Squat:
-5reps up to 185lbs (84.09kg)
-2reps up to 225lbs (102.3kg)
-1rep up to 245lbs (111.36kg)
-1rep up to 265lbs (120.45kg)—> PR BITCHES!!!
-Missed–> 1rep up to 275lbs (125kg)
Oh hell yeah this is being one hell of a week. I just put 7kg on my Front Squat (3days after putting 8.1kg on my Back Squat).
But the night didn’t end there!
Shoulder Press
-5reps up to 135lbs (61.4kg)
-2reps up to 150lbs (68.2kg) PR?
-1rep up to 160lbs (72.7kg) PR!
—It was ugly, my right arm presses further that my left. I tilted my head to the right to get it through. And the right arm locked 1st then the left arm locked.
GO HOME!!!
Now is time to get my upper back stronger so I can hit some new PRs on the OLifts soon 
[quote]Sneaky weasel wrote:
Internet rivals sounds like fun. Seeing as how my next meet is in…ohhhh, about 10 days, I don’t think 85/110 will happen for me, but when’s your meet, and I can beat you by then?[/quote]
haha 10 days for me as well 28th.
Where abouts in the states to you live (sorry completely unaware of American Geography). My club goes to one meet in the states early January, A&R Memorial in Washington.
Either way, Best of Luck!
I live in central New Jersey…very, very far from BC. Maybe in a couple of years we’ll get to the Pan-Ams?
Good luck to you too.