[quote]romanaz wrote:
@sneaky, why were you on rippetoes site? Guy has some wacked out idea’s on how to train OLY lifters thats totally off base. [/quote]
Just because he doesn’t agree with the mainstream on O-lifting training practices doesn’t mean he has nothing of value to say.
Plus I enjoy his epic smackdowns on n00bs who say they can’t gain any weight.
[quote]Sneaky weasel wrote:
romanaz wrote:
@sneaky, why were you on rippetoes site? Guy has some wacked out idea’s on how to train OLY lifters thats totally off base.
Just because he doesn’t agree with the mainstream on O-lifting training practices doesn’t mean he has nothing of value to say.
Plus I enjoy his epic smackdowns on n00bs who say they can’t gain any weight.
[/quote]
I too would enjoy some epic smackdowns on noobs, but rippetoe’s idea’s aren’t just out of line with ‘mainstream’ thought, they are out of line of proven techniques on how to train and develop lifters.
fridays workout :
snatch
40x5
47x5
52x4
56x2x2
64x2x4 [supposed to be that, but turned into 64x0,0,1,0 and then I stopped because it was pointless, kept missing it for no reason everything was right or so it felt, prolly inconsistent but no one was in the gym so idk]
Snatch pull from Blocks
72x4x3
80x4x3
Snatch lift offs
90x4x4
Back Squat
70x5
90x2
105x3x3 [felt heavy but was easy enough]
coach emailed me and says that he wants to see me more to help me work on being more consisten with my technique because he feels with my motivational and his guidance I can really progress quickly and start moving some weight. What I’m doing now is just bitch weight and it feels like it!
[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]
Hey Ov3rman,
How are you finding all this hypetrohy work?
Whenever I do repetition work I’m either so stiff in my upper body that snatching is a nightmare, or so lethargic in my lower body that I simply can’t generate any power. I do try and do one general strength exercise after my oly training though, such as bench/shoulder presss/chin/rows etc. just to keep my overall strength levels up, normally it’s in a 4-8 rep range just for 3-4 sets and that’s it.
Monday - Day 2
PowerSnatch
40x5
47x5
52x4
56x2x4
Cleans from Blocks
50x3
60x3
70x2x2
80x2x4
Clean Pull from Blocks
90x4
100x3x4 [probably could have cleaned this from the blocks]
Back Squats
70x5
90x2
110x2x5
Goodmornings
50x5x3
stretching abs, some cardio before the workout. Cardio again today. I WILL lose weight.
So, powersnatchs felt ok, felt explosive, wrist was meh. I just need it to heal up already, fucking pissing me OFF.
Cleans felt good, really showed myself how much of the stretch reflex I use getting out of the clean, a few of them I sat then (intentionally on a few, unintentionally on others) and was a bit harder standing up with it, rather then just getting right out of the bottom. Sure enough though, on one set where I wanted to get up really quick, I ended up being pushed back REALLY far onto my heels and somehow managed to maintain my balance and stand up with it. Pulls were easy, 100 is flying now.
Squats were ok, I worked on not using the stretch reflex so much, I need to be stronger in case I can’t rely on it, ya know? I think thats one of the things I worry about with my snatch.
7/10/09
yep training the same day at 7pm.
Light technique stuff…
Pull+Pull+Snatch from the High Hang.
-Up to 55kg.
My camara showed the technique had improved a bit.
The whole:
‘swinging my hips forward, thus throwing my shoulders behind the bar, when exploding and making the bar loop’
-was not as violent as earlier in the day.
Snatch pulls off the floor.
-High Hang Pull, down to bellow the knees & PUll, then down to floor & Pull.
–up to 65kg
Front Squats:
-up to 90kg,
Abs
Stretch and GO HOME!
7/13/09
Lifting in Bmore… doing more technique stuff
Pull+Pull+Clean from the High Hang.
-up to 80kg
-As soon as I started recording I saw that I was not keeping my shoulders over the bar enough, fixed that.
-However… once the bar got above 70kg that became harder to do. In addition, the tendency to swoop my hips forward and shoulders behind the bar as get ready to explode was more prevelant.
-80kg showed the problem in the 1st pull. Hell I could even FEEL myself swooping my hips under. The clean was not too bad.
-Then I said to myself “think Estira” (meaning stretch/extend)
-When I did it the pull was closer to the body… however, I had to stop the clean as I felt my body doing the wrong technique again!
RDLs:
-up to 110kg, doing these like the coach at Moorestown said: Keep the bar close and push you ass back, back, back.
–HOLLYSHIT! I was shaking like a twig! not only did I feel it my hamstrings but my glutes had to kick in heavily.
Man… I need to do more RDLs.
Stretch & GO HOME!
LOL…Victor loves hurting people with RDLs.
New PRs: 82 snatch, 105 C&J. If I had ACTUALLY FINISHED MY PULL, I think I would’ve gotten 85 easy; as it was, I missed 82 3 times, made it on the 4th, and it STILL felt like nothing. I can try again on Saturday, so hopefully I will do better.
[quote]Sneaky weasel wrote:
LOL…Victor loves hurting people with RDLs.
New PRs: 82 snatch, 105 C&J. If I had ACTUALLY FINISHED MY PULL, I think I would’ve gotten 85 easy; as it was, I missed 82 3 times, made it on the 4th, and it STILL felt like nothing. I can try again on Saturday, so hopefully I will do better.[/quote]
nice stuff.
Nice PRs man…
yeah man my hamstrings are sore as hell today… as if I had not pulled anything off the floor in a while.
7/14/09
I was gonna do pull-ups + ab wheel. But I sliced off a lil’ piece of my index finger including a piece of nail.
I had to stick with doing Abs only 
[quote]Weighty1 wrote:
Hey Ov3rman,
How are you finding all this hypetrohy work?
Whenever I do repetition work I’m either so stiff in my upper body that snatching is a nightmare, or so lethargic in my lower body that I simply can’t generate any power. I do try and do one general strength exercise after my oly training though, such as bench/shoulder presss/chin/rows etc. just to keep my overall strength levels up, normally it’s in a 4-8 rep range just for 3-4 sets and that’s it.
[/quote]
I’m not gonna lie to ya, it’s tough. Strangely enough i havent experienced much soreness, but my shoulders get very tight and my legs feel very lethargic in the same way you described. However, i found that if i take a bit of extra warm-up time (about 20 mins of streching, overhead squats etc) i get to a point where i can still train the oly-lifts at pretty high intensity. I doubt i’ll be decimating any PB’s in the comming weeks, but hopefully it will start to pay off in a month or so.
Oh and i forgot to add…
Contrast showers are a godsend for speeding up recovery 
[quote]Ov3rman wrote:
Oh and i forgot to add…
Contrast showers are a godsend for speeding up recovery ;-)[/quote]
ha ha, good old contrast showers. I’m such a pussy that I’d rather just take longer to recover than put through myself through those again. It’s cold enough most of the time in good old blighty, without sitting in a freezing cold bath!
Wednesdays workout
-1 for being sore coming into this workout.
Hypers
sets of 6 + 2 glute ham raises PR for bodyweight GH-R’s, I weighed in @ 97.6kg today, heaviest I’ve done a GH-R @
Snatch
40x5
50x4
56x3
64x1,0,1 [didn’t have start position right on 2nd rep so made it]
68x1,0 [missed 2nd rep :(]
72x0,0x4 [WHAT THE FUCK, how do I keep missing this. Bad technique, off the floor its all wrong]
Snatch Pulls
80x2x4
90x1x4 [really worked on off the floor, felt good bar was flyng, high enough to snatch maybe?]
Jerk from Racks
50x3
60x3
70x3
80x2
90x0,0,1,0,1,0 [was hard to stand up with this weight off the blocks, wow]
Front Squats
70x3
80x3
90x2
100x2x3 [so rough but I made it]
stretching lots of it, foam rolling, my IT band hurts so much.
my calves are trashed.
I had 72 in position to stand up with maybe 2-3 times. If I was pulling it like I did those sets at 90, I probably would have made them. GOD DAMNIT. I was pysched to come in and smoke my PR and do doubles at it. Ifucking fail. This won’t happen next time.
No worries, man. Same kind of thing happened to me a couple months ago. Step back, get someone to look at what you’re doing, and figure out how you’re going to fix it.
[quote]Sneaky weasel wrote:
No worries, man. Same kind of thing happened to me a couple months ago. Step back, get someone to look at what you’re doing, and figure out how you’re going to fix it.[/quote]
well Lou who was in and my coach who saw me @ GSG last has the thing nailed down. I’m lifting like I’m chakarov. the bar moves out during the first pull and isn’t in position for the second pull. In other words, I’m moving my arms/bar around my knees, not my knees around the bar. When I was focusing on that with the pulls, 90 was flying. I now see why my coach thinks I will be snatching 100 in the not so distant future. If I had the guts too, I probably could have tried getting under that 90. Not at that point yet haha.
My thing is along with moving the bar around my knees, I’m sitting back off the floor. So, If I focus on what I did in the pulls, I think I might be ok.
Sup bros, new PRs in the past week
Snatch: 87.5kg
Clean: 110kg
Bodyweight of 77
200 total is just a stone’s throw away
For me, the best thing to focus on when I’m making that error is to really try to drive my legs and feet through the floor as hard as possible WHILE STAYING OVER THE BAR. If you do those 2 things, your knees should slide back automatically, giving the bar space to swoop in.
7/15/09 Light Training at home
Walking Lunges 24-18 steps.
-I used an EZ bar curl so I am not sure how much weight I was using, it was not a lot though.
-My left glute had trouble finishing the steps on the heaviest set. So I dropped around 10lbs.
Oblique pulls?: (stand holding the EZ curl bar on the side and bend towards the opposite side)
-3sets 10reps
Push ups: (6" feet elevated)
-3sets of 15.
-God I got weak on these. I haven’t done them since I got hurt in early May.
Pull up: only did 5reps twice.
7/16/09 Light training at home
Overhead Squats for reps:
-30kg? 15reps.
-40kg? 12reps.
-45kg? 10reps.
-50kg? 10reps.
+60kg? 5reps x3
Starting Position of Snatch— looking in a 45degree angle at the mirror
+60kg making sure my hips and shoulders raise at the same time.
—after a few reps and sets I saw that the only way everything would rise at the same time was to:
—Be VERY Tight + Push the floor away/drive my heels into the ground/legpress the floor.
Bent over Rows (bar touching the belly button)
+60kg…was too heavy to rep it out.
-40kg? 5reps
-45kg? 5reps
-45kg? 8reps
Go upstairs and EAT!
7/17/09
Training in Bmore with Dr. Manhattan and some girl he was coaching.
Snatch: up to 70kg
-These felt very vertical today. I am not really used to Snatches feeling this vertical.
-I got cocky and tried 75kg missed 3X
–(1) Not as fast off the floor as I needed to be.
–(2) Not enough power on the 2nd pull.
–(3) Overall I needed to be more TIGHT/SOLID off the floor, but I could not get myself to solidify like I needed to.
3stop Snatch Pulls: up to 70kg x5
-1rep = High Hang Pull + Bellow the Knees Pull + Floor Pull.
RDLs: up to 95kg
-Goddamn… these are still hard.
-My glutes+legs (especially my left leg) starts to shake as I try to keep the bar close and shoulder well over the bar.
Abs:
-2sets of Buzu? Ball crunches
-2sets of Buzu? Ball leg raises
-1set of Buzu? Ball leg raise+lower body raise (upper back + head was on the floor)
Stretch & GO HOME… then go clubbing 
Btwâ?¦ the pushups I did had my intercostal muscles SORE for 2days straight!