-[]------[]- Olympic Lift Numbers/Log 2 -[]------[]-

Training Powerlifting
301

Wednesday -

didn’t get a workout from my coach, so went in to play. Fricken wrist wasn’t liking anything, I need to see my chiro and get it worked on. Been icing and massaging it.

Powersnatchs
40x3x2
45x3x3
50x2x3 [hurt so much I was dropping it as soon as I could]

PowerCleans [tried to jerk but forget it, hurt to much]
40x4x2
50x3x2

Cleans
60x3
65x3
70x2x5 [wrist hurt but went through it, worked on technique]

Back Squats [had to feel like I was doing something]
70x5
90x3
110x3
115x2
120x1
125x1
130x1 [was easier then expected, squat is still strong]

97.5kg. Weekend will be rough for the diet, so starting over and going to commit to it. I swear.

Snatchs I tried to work on my pull off the floor, to keep the bar in and start position. getting better. Definitely was ‘slow’ off the floor for me and worked on exploding at the knees. Stupid wrist.

Cleans I worked on the same thing, but with more whipping of the elbows, because my wrist was letting me clean. Sat in the bottom of the clean a bit, to try and get used to it if it happens ever. Very weak if that happens with 90+ i don’t know if i could stand up, sure I could, but jerk it after?

Back squats went REALLY well. I figured, I haven’t gone above 110 really since, well last years Garden State Games. Last year I did 135 for two singles after the competition. Felt great. Not easy, but not a grinder. I can see 140 in a few months.

302

[quote]dfreezy wrote:
Sneaky weasel wrote:
I’m not sure where Adam trains normally, but he’s been training with us at camp, and is just built for this sport from the ground up.

He trains in MD and in PA with our coach. Damn those short people, they have it so good in this sport :P[/quote]

adam as definitely improved since last years GSG. He used to be very slow off the floor and very explosive. His 155 clean and jerk were very impressive.

303

7/03

Today was the last day of camp. We split the group up into two teams, each person assigned a partner of relatively equivalent weight/total. The difference was made up for by an agreed-upon handicap–my partner’s lifts were somewhat lower than mine, but he was also almost 20kg lighter, so we decided to handicap at 1kg/kg bodyweight–in other words, I’d have to beat him by 19kg to win.

Workout 1–not competing, just warming up and getting fired up.

Power snatch: 40/3, 50/2, 60/2, 65/1x4

Back squat + push jerk: 50/3+3, 70/2+2, 80/2+1, 85/(2+1) x 4

Workout 2: Competition here. Not everyone did the same movements–the two they didn’t do in the morning, they did here. Team totals were tallied.

Power Clean: 50/3, 60/3, 70/2, 80/1, 90/1, 92/1, 95/1, 97/1…3 PRs here for me, at the end of a ridiculous week. Lolwut.

F Sq+Jerk: 50/3+2, 70/3+2, 80/2+1, 90/2+1, 95/2+1, 100/2+1, 102/2+1, 105/2+1, 107/2+1, 109/2+1, 110/2+miss

My previous best jerk from the rack was 105, with no clean or FS first. 110 was the last lift of the competition, and I took about 5 seconds to finish the second squat. I am not in the slightest bothered by the miss, as I feel that I did my absolute, perfect BEST. I don’t think I’ve ever felt that before in almost anything I’ve done, weightlifting or otherwise.

This camp was a wonderful experience. Neo, Manhattan, it was great to meet you, and hopefully I will see you again before next summer!

304

Yeah man camp was ass kicking… by Tuesday it had me in pain and I was overdosing in Fishoil/Flameout and ZMA. Now for some reason I always did and felt better in the afternoon workouts.

On Thursday 7/2/09
-My shoulders and scapulas were hurting so bad that I had to let my Snatches loop at the top to catch them. I still managed to get 73kg for a single, and missed 74kg by millimeters.

-Then one of the coaches told me to stop and to see a guy who was doing ART stuff.
–This SHIT was AWESOME! It hurt like a mofo but loosed me up real good! Shit its been 3 days and I am still loose.
–Now I need that stuff on my hips/quads.

-On the afternoon one of the coaches told me to:
–(1)relax my shoulders.
–(2)he said when I was about to do a pull the first thing I would do was to contract my shoulder/traps thus limiting the shrug at the end.

On Friday 7/3/09

Again beat to shit for the morning workout.
-Kept the power snatches at 65kg, could have done more but I was like “fuck it”. Then my shoulders and scapulas started to hurt.
-I was missing easy Jers with 85kg… lame

Afternoon was better,
-Easy 80kg Power Clean… 1st time I max at power cleans in a year. Got 85kg but rode it down, get 85kg again but dropped it.

-Back squat x2 + power jerk.
-Match my PR at 95kg, missed 97kg, got 97kg but coach would not take it due to pressout. :frowning:

After the whole thing was over I spoke with the coach about my #1 issue to work on, and he said:
“You start off the floor OK, but as you come up your hips come up faster than your shoulders. You need to work on and making both rise at the same time. And keep your shoulders relaxed”

305

7/5/09

Training at the Univ Gym.

Back Squat:…up to 125kg.
-Missed my max 134.09kg (295lbs)…:frowning: I am hoping to hit 315lbs (143kg) in the coming weeks.
-deload to 100kg, then 85kg, then 60kg.

Windshield wipers.
-10 swings.
-10 swings.
-3 swings LOL! thats all I had.

Stand Holding a Dumbell to your side and lean to the side.
-75lbs, 5reps each side
-80lbs,
-85lbs,

Stretch and GO HOME!

306

on my own again… this is getting depressing!

Snatched - worked up to 3 singles with 97.5

C&J - also worked up to 3 singles with 117.5

Cleans - did 125 then 130 - absolutely awful so dropped to 120 2x2

Back Squat - worked up to 170 2x2 pretty easy reps - want to keeps my legs fresh a Ishould have one of the coaches there on Wednesday. I’ve been bigging myself up saying my jerks are looking pretty awesome.

I bound to have a crap session on Wednesday (me and my big mouth!)

307

Jesus H. Christ in a fucking chicken basket, my legs are tired this week. That is all.

308

[quote]Sneaky weasel wrote:
Jesus H. Christ in a fucking chicken basket, my legs are tired this week. That is all.[/quote]

time to start squatting heavy this week

=D

in other news I’ve been doing light pulls and squats hoping my wrist heals up. getting my next micro hopefully tonight from my coach. Going to start training for the NYC Open @ LBH on my birthday in september. Heres hoping for some good volume to start!

goal :

weigh in for the 85kg class and snatch 80 jerk 105

309

coach couldn’t come, but I had one of the club powerlifters to chat to in between sets so at least I wasn’t bored.

This is probably going to be my last proper session for a couple of weeks as my wife is having a baby on Friday, so I decided to push a bit harder on some of my lifts tonight.

Snatch 80x1
85x1
90x1
100x0+1
102.5x0+1 (although it would never have passed in a comp due to a major pressout, which I think is qite impressive with that weight in the squat position!)

C&J 105x2x2

Back Squat worked up to 210x1
This is only 10kg off my all time PB but I was about 230lbs then, plus I was juiced up! I’m only 200lbs now and au naturale for the last 4.5years. The powerlifter I was with reckons 220kg is there for sure, but I just need to mentally prepare for it

310

Checked out a CrossFit gym in Hamilton, NJ today as an alternative place to lift, so I don’t have to drive ~45 minutes to Moorestown every day. They’ve got a pretty nice setup: plenty of bumpers, decent bars and racks, and a bunch of other good equipment, but I’m not sure it will be worth it. It’s $100 a month, and I’ll only be training there twice a week, so it’s not really any cheaper than just making the drive. Additionally, it’s a new affiliate, so there aren’t many people training there yet–not really a motivating training environment. On the other hand, it’s about half as far away, and holds the prospect of hot Crossfit girls to impress with my snatch (or maybe that should be the other way around).

I think I’ll try it for a month or two and see how it goes. Thoughts?

311

[quote]Sneaky weasel wrote:
Checked out a CrossFit gym in Hamilton, NJ today as an alternative place to lift, so I don’t have to drive ~45 minutes to Moorestown every day. They’ve got a pretty nice setup: plenty of bumpers, decent bars and racks, and a bunch of other good equipment, but I’m not sure it will be worth it. It’s $100 a month, and I’ll only be training there twice a week, so it’s not really any cheaper than just making the drive. Additionally, it’s a new affiliate, so there aren’t many people training there yet–not really a motivating training environment. On the other hand, it’s about half as far away, and holds the prospect of hot Crossfit girls to impress with my snatch (or maybe that should be the other way around).

I think I’ll try it for a month or two and see how it goes. Thoughts?[/quote]

100 a month? really? really? FDU is like maybe a hundred for a year, same with LBH I believe.

Crossfit gyms charge WAY to much for their stuff. Better off taking that 100 a month and saving for your own bar

312

Sneaky Weasel STICK TO MOORESTOWN!!!

wtf u gonna get at an overpriced Crossfit gym? Besides seeing shit technique all the time, and having people think you are doing Olifts wrong.

45min drive is nothing, I do that everytime I go to lift in Baltimore. Plus I pay a $65.00 a month membership fee so I can enter the gym. (is a commercial gym where we have the equipment)

Besides you got some dang good lifters and coaches in Moorestown. And that is worth way more than 45mins in the car.

313

Training light 7/9/09

at 2:30am in my room

Pull up ladders:
1,2,3,4,5,4,3,2,1 x3!

Chin ups:
5,4,

Between sets of pull up ladders I did 30sec-1min of foam rolling on my quads.

Abwheel:
14reps,

Crunches:
10reps,

stretch the arms, and post on T-Nation!

314

Yeah, that’s the way I’m leaning. I bought a month’s membership to try out, so I’ll give it another week or two, but probably won’t stick with it.

315

[quote]Neospartan wrote:
Sneaky Weasel STICK TO MOORESTOWN!!!

wtf u gonna get at an overpriced Crossfit gym? Besides seeing shit technique all the time, and having people think you are doing Olifts wrong.

45min drive is nothing, I do that everytime I go to lift in Baltimore. Plus I pay a $65.00 a month membership fee so I can enter the gym. (is a commercial gym where we have the equipment)

Besides you got some dang good lifters and coaches in Moorestown. And that is worth way more than 45mins in the car.

[/quote]

when I’m not at FDU during the year, I’m over an hour drive away, without traffic. A real OL gym is worth its weight in gold

316

I was perusing Mark Rippetoe’s forum earlier today, and who do I find but our good buddy TYPE2B! Different handle, same asinine posts. Hopefully Rip will set him straight.

317

[quote]Sneaky weasel wrote:
I was perusing Mark Rippetoe’s forum earlier today, and who do I find but our good buddy TYPE2B! Different handle, same asinine posts. Hopefully Rip will set him straight.[/quote]

powerandvelocity.

Webs more than he lifts.

318

Hey all.

Havent posted in a while so i thought i’d give everyone an update.

The meet on the 27th of june was slightly disapointing. I was looking to break out a personal best on the platform but the most i could manage was to equal my best training lifts from a month ago. Still, i beat my previous competition total so thats something to be proud off.

The next competition isn’t for about 15 weeks. Coach suggested that everyone spend the first 4 weeks doing either energy-systems work (for people who struggle with training volume) or hypertrophy work (for the chronically under-weight). Turns out i’m in the second camp.

So for the past 2 weeks my training schedule has looked like this:

Monday: Hypertrophy training

Tuesday: Moderate Oly-Lifting

Wednesday: Off

Thursday: Hypertrophy traning

Saturday: Heavy Oly-Lifting

For the hypertrophy days i’ve been using the famous “squats and milk routine”. Here’s what i did today:

Squats: 70kg/20 <----taking 2-3 deep breaths between each rep. Reps 15 and up felt like a slow death.

Dumbell pullover: 10kg/15, 10kg/10

Dips: 3kg/12, bodyweight/9 <----just couldn’t manage another rep. volume sets are hard :-S

Romanian deadlift: 50kg/15 <----pretty tough. felt it more in the lower-back than the hammies though.

Shoulder press: 30kg/12, 26kg/12

Bent-over Row: 45kg/12, 40kg/12

Thats it. So far i’ve already gained 1.5kg and my legs are noticeably bigger. Will be interesting to see how this program translates into strength gains.

319

[quote]Ov3rman wrote:
Hey all.

Havent posted in a while so i thought i’d give everyone an update.

The meet on the 27th of june was slightly disapointing. I was looking to break out a personal best on the platform but the most i could manage was to equal my best training lifts from a month ago. Still, i beat my previous competition total so thats something to be proud off.

The next competition isn’t for about 15 weeks. Coach suggested that everyone spend the first 4 weeks doing either energy-systems work (for people who struggle with training volume) or hypertrophy work (for the chronically under-weight). Turns out i’m in the second camp.

So for the past 2 weeks my training schedule has looked like this:

Monday: Hypertrophy training

Tuesday: Moderate Oly-Lifting

Wednesday: Off

Thursday: Hypertrophy traning

Saturday: Heavy Oly-Lifting

For the hypertrophy days i’ve been using the famous “squats and milk routine”. Here’s what i did today:

Squats: 70kg/20 <----taking 2-3 deep breaths between each rep. Reps 15 and up felt like a slow death.

Dumbell pullover: 10kg/15, 10kg/10

Dips: 3kg/12, bodyweight/9 <----just couldn’t manage another rep. volume sets are hard :-S

Romanian deadlift: 50kg/15 <----pretty tough. felt it more in the lower-back than the hammies though.

Shoulder press: 30kg/12, 26kg/12

Bent-over Row: 45kg/12, 40kg/12

Thats it. So far i’ve already gained 1.5kg and my legs are noticeably bigger. Will be interesting to see how this program translates into strength gains.[/quote]

trade ya, I’m chronically overweight.

@sneaky, why were you on rippetoes site? Guy has some wacked out idea’s on how to train OLY lifters thats totally off base.

320

Friday 7/10/09

Training at 4:20 AM! in Bmore… yes sir…

Took my camara to check out technique

Snatch: up to 60kg
-I actually went up to 65kg, but i missed it 4x so I dropped 5kg.

-(1)-Off the floor: not infront of the bar enough.
—fixed it on the last 2 sets with 60kg.
-(2)-Hips and shoulders rose at the same time
—no problems there
-(3)-Instead of jumping UP, I would jump back and hump the bar.
—did not improve. Even though the bar and body were in good position the 2nd pull always started with my hips humping forward. Instead of jumping UP!

Clean (high hang) & Jerk:
-Decided to do the good, Pull+Pull+Clean for these. Started at 40kg, went up in 5kg increments until I hit 65kg.

-(3)-Again, hips moved forward first. Instead of jumping UP!
—All of them were ugly :frowning: well at least I know where I am consistently fucking up now

Overhead Squats:
-I decided to do OHS for reps so I can get all the little muscles of the hip+glute to fire, and get some C.O.R.E in at the same time.

-45kg 10reps
-50kg 10reps
-60kg 8reps
-65kg 3reps… fuck this.

Stretch… leave Bmore with the sun rising :slight_smile: