Another PR today.
105kg on the Power Clean, it’s too close to my Full Clean of 110kg, I can probably squeeze an extra 10kg out of my Full Clean on the next session.
Hit 165kg on the back squat. Went for my old PR of 170kg and ended up falling forward, knocking the back of my head on the way down, called it a day after that.
Heavy Snatch and CJ session tommorow, going to go for 90/110.
wish me luck
[quote]Invictica wrote:
Another PR today.
105kg on the Power Clean, it’s too close to my Full Clean of 110kg, I can probably squeeze an extra 10kg out of my Full Clean on the next session.
Hit 165kg on the back squat. Went for my old PR of 170kg and ended up falling forward, knocking the back of my head on the way down, called it a day after that.
Heavy Snatch and CJ session tommorow, going to go for 90/110.
wish me luck[/quote]
Good luck! 90 and 110 is getting pretty impressive at 77kg.
I would have shit myself on that squat - didn’t you? I can’t blame you for calling it a day after a shocker like that.
15/7/09
snatch balance 70 2x2 - wrist was killing me and if anything was worse for have a week off
back squat 170 3x4
push press 90 3x3
18/7/09
still really short on time and was feeling absolutely knackered (my little girl was sick in the night meaning I slept on the couch and got about 5hrs sleep)
C&J 105x1
110x1
115x1
120x1
125x1
130x1
132.5x1ish - bit of a pressout but I did keep it overhead
135x0+0 - missed one on the jerk and one on the clean.
Clean Pulls 135x4x3
I’m really pleased with how things have progressed on my jerks recently. I videoed the 130 on my phone and whilst the jerk was rather wobbly it wasn’t a pressout, so I’ve definately improved my consistency on these over the last 3-4 months.
Now that my clean and jerk are on a par with each other I’m thinking of actually using a pre-formulated programme so that I know what I’m doing from session to session - well I will why my wrist stops bothering me.
Went up to 80 Sn, 95 C&J, 125 squat today.
I need more work at 85-90% from the blocks and hang, as well as the full lifts, I think. I am doing a good job of maintaining solid technique at lower weights, but when things get heavy, I still want to finish more with my back than with my legs and traps.
I snatched 75 like nothing, but at 78 and 80 I cut my pull. Next week I’m doing a lot of work at around 70Sn, 90Cl for doubles and triples to try to solidify the new motor patterns.
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Saturday morning
Went in so my coach could watch me, but he was to busy at a bike race to come in and watch me. Great.
Press from snatch squat position
30x4x3
Snatch Pull + Snatch
40x2+2
47x2+2
52x2+2
56x2+1x2
64x2+0,2+1,2+0 [epic fail]
Snatch Pulls
72x3x2
80x2x3
Jerk from Racks [Lou was on the damn jerk blocks for over an hour and I had to use the squat racks. My neck is scrapped up so bad, ow]
60x3
70x3
80x2x3 [had to drop these after 2nd one because it hurt to lower it to much, dropped to 60 and powercleaned it]
Back Squat [my energy started going here, could have taken a nap for gods sake]
60x3
90x3
105x5x3 [supposed to be 4 sets but I could barely finish the 3rd and I was so exhausted]
stretching and shit afterwords. So exhausted.
I had an epiphany during the jerks when I was powercleaning the bar up. I’ve been having issues setting up for my snatch with my feet, so I realized my clean position is really good, so I’ll mimic that stance for my snatchs (wehre my feet are, ya know?). I’ll give it a shot next time.
[quote]Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance[/quote]
Nice work. Makes me wish i didnt have to wait for august to OL again. aaaghhh.
In other news: You could clean a fuck load more [ie. 110-115] if you were moe used to the weight. The video shows a few places where you can capitalize on big power esp from the traps and the pull-under. You got those good stubby levers that can really progress in this sport.
Also nice shoes [same as mine].
-chris
[quote]Avocado wrote:
Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Nice work. Makes me wish i didnt have to wait for august to OL again. aaaghhh.
In other news: You could clean a fuck load more [ie. 110-115] if you were moe used to the weight. The video shows a few places where you can capitalize on big power esp from the traps and the pull-under. You got those good stubby levers that can really progress in this sport.
Also nice shoes [same as mine].
-chris[/quote]
Thanks! Get on that OL train soon haha. Are you going to do any meets in Canada? I’m hoping to qualify for Canadian Nationals in May.
Yea my coach tells me that. I’m catching everything in the power position and taking it for a ride. I still have to build speed in catching the bar low and staying tight, it’s one of those things that come with time I’m told.
Powerfirms are rad! My non-OLing friends say they look like Sonic the Hedgehog shoes.
[quote]Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance[/quote]
Sheese, I can’t believe how easy your pulls looked. You’d easily have power cleane that. If I could pull like that I’d be doing 160kg the problem is my pulls are weak but once I’ve caught the bar I can stand up like it’s nothing.
Just out of interest, has your coach not mentionned you jumping forward on your jerks? It looks like you jump a good 3-4’ forward, but you actually drive the bar forward as well, so it all equalises itself out.
[quote]Weighty1 wrote:
Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Sheese, I can’t believe how easy your pulls looked. You’d easily have power cleane that. If I could pull like that I’d be doing 160kg the problem is my pulls are weak but once I’ve caught the bar I can stand up like it’s nothing.
Just out of interest, has your coach not mentionned you jumping forward on your jerks? It looks like you jump a good 3-4’ forward, but you actually drive the bar forward as well, so it all equalises itself out.
[/quote]
Yup, it’s a habit when the weights go up. I get scared to drive it up and back cause I’m still learning to get into the balance point. It’s the most evident in my 105kg jerk. One of those things that will improve with practice
[quote]Invictica wrote:
Weighty1 wrote:
Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Sheese, I can’t believe how easy your pulls looked. You’d easily have power cleane that. If I could pull like that I’d be doing 160kg the problem is my pulls are weak but once I’ve caught the bar I can stand up like it’s nothing.
Just out of interest, has your coach not mentionned you jumping forward on your jerks? It looks like you jump a good 3-4’ forward, but you actually drive the bar forward as well, so it all equalises itself out.
Yup, it’s a habit when the weights go up. I get scared to drive it up and back cause I’m still learning to get into the balance point. It’s the most evident in my 105kg jerk. One of those things that will improve with practice[/quote]
why power jerk though? Good stuff thoough, looks easy.
[quote]Invictica wrote:
Avocado wrote:
Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Nice work. Makes me wish i didnt have to wait for august to OL again. aaaghhh.
In other news: You could clean a fuck load more [ie. 110-115] if you were moe used to the weight. The video shows a few places where you can capitalize on big power esp from the traps and the pull-under. You got those good stubby levers that can really progress in this sport.
Also nice shoes [same as mine].
-chris
Thanks! Get on that OL train soon haha. Are you going to do any meets in Canada? I’m hoping to qualify for Canadian Nationals in May.
Yea my coach tells me that. I’m catching everything in the power position and taking it for a ride. I still have to build speed in catching the bar low and staying tight, it’s one of those things that come with time I’m told.
Powerfirms are rad! My non-OLing friends say they look like Sonic the Hedgehog shoes. [/quote]
YEah maybe next year, we’ll see. Right now i just gotta get my job down and find a good place to train. My options are pretty ok thhough but im sick of driving and so i want place thts close. Right now my lifts are snatch: 0 and CJ: 0 because I have no idea where im at after my epic pussy lay off. boo for being poor. But things are looking up. Maybe Ill be competitive by this time next year if i eat my spinach.
-chris
[quote]romanaz wrote:
Invictica wrote:
Weighty1 wrote:
Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Sheese, I can’t believe how easy your pulls looked. You’d easily have power cleane that. If I could pull like that I’d be doing 160kg the problem is my pulls are weak but once I’ve caught the bar I can stand up like it’s nothing.
Just out of interest, has your coach not mentionned you jumping forward on your jerks? It looks like you jump a good 3-4’ forward, but you actually drive the bar forward as well, so it all equalises itself out.
Yup, it’s a habit when the weights go up. I get scared to drive it up and back cause I’m still learning to get into the balance point. It’s the most evident in my 105kg jerk. One of those things that will improve with practice
why power jerk though? Good stuff thoough, looks easy.[/quote]
Thanks!
My coach had everyone in the club switch to power jerk back in 1998 (before my time) because if you look at the Biomechanics of a power jerk, you’re capable of lifting more. So that’s what I was taught. There’s pros and cons for each different jerk styles though, it just so happens my club adopted the power jerk.
[quote]Invictica wrote:
romanaz wrote:
Invictica wrote:
Weighty1 wrote:
Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Sheese, I can’t believe how easy your pulls looked. You’d easily have power cleane that. If I could pull like that I’d be doing 160kg the problem is my pulls are weak but once I’ve caught the bar I can stand up like it’s nothing.
Just out of interest, has your coach not mentionned you jumping forward on your jerks? It looks like you jump a good 3-4’ forward, but you actually drive the bar forward as well, so it all equalises itself out.
Yup, it’s a habit when the weights go up. I get scared to drive it up and back cause I’m still learning to get into the balance point. It’s the most evident in my 105kg jerk. One of those things that will improve with practice
why power jerk though? Good stuff thoough, looks easy.
Thanks!
My coach had everyone in the club switch to power jerk back in 1998 (before my time) because if you look at the Biomechanics of a power jerk, you’re capable of lifting more. So that’s what I was taught. There’s pros and cons for each different jerk styles though, it just so happens my club adopted the power jerk.[/quote]
I would suck at your club. I am shit at power jerking compared to split jerk. But it is still a lift that I do all the time because it really does give you good jerk mechanics and should be used for a while before split jerking.
-chris
Couple of little PRs tonight:
Snatched 70 and 72 off the blocks for EASY doubles. Missed the first one at 72 because it felt so light I forgot to actually pull it.
105 front squat for 3 triples.
More to come throughout the week.
A few training PRs today
Push Press for 107.5kg
Clean Dead for 185kg
Tommorow is heavy Snatch, Jerk from Rack, Squat
Goals are:
Snatch 90, Jerk/Rk 120, Squat 175kg
Sneaky was that high block snatch?
7/19/09
Light training at home.
Pull ups:
-4sets 12-8reps (with and without kipping) max out.
-Happy that my pullup number are returning to their old #'s.
Push ups (legs and hands elevated 5")
-5sets 18-7reps
These are coming back up to.
Single leg RDL:
-with 20lb dumbells 5reps x2 (each leg)
-with EZ curl bar, loaded with 75lbs. 4sets of 1-3reps (each leg)
7/20/09
Lifting in Bmore with dfreezy and another guy.
Cleans: up to 93kg for a mini-PR (long overdue)
-warm ups were going easy as hell, so after I did 80kg, I said yep I am testing.
-1st attempt 93kg missed.
—I just got it up to my thighs, went for the jump, but it was feeling so wierd that I stopped.
-2nd attempt.
—Off the floor it was solid compared to the 1st attempt. But the 2nd pull felt ugly. Jumping back and arm pulling.
Jerk Supports:
-I love how I can overload this. Up to 115kg 2 singles.
-Feet were inplace, weight evenly distributed.
Front Squats:
-up to 100kg, 3reps. Felt so heavy 
Stretch & GO HOME!
[quote]Invictica wrote:
romanaz wrote:
Invictica wrote:
Weighty1 wrote:
Invictica wrote:
Finished training for the week.
Didn’t make a Snatch PR, missed 85kg 3 times and just called it quits
Made a 5kg clean and jerk PR:
102.5: - YouTube
105: - YouTube
Going to base all my training percentages for 90/110 as I feel a 200 total is within striking distance
Sheese, I can’t believe how easy your pulls looked. You’d easily have power cleane that. If I could pull like that I’d be doing 160kg the problem is my pulls are weak but once I’ve caught the bar I can stand up like it’s nothing.
Just out of interest, has your coach not mentionned you jumping forward on your jerks? It looks like you jump a good 3-4’ forward, but you actually drive the bar forward as well, so it all equalises itself out.
Yup, it’s a habit when the weights go up. I get scared to drive it up and back cause I’m still learning to get into the balance point. It’s the most evident in my 105kg jerk. One of those things that will improve with practice
why power jerk though? Good stuff thoough, looks easy.
Thanks!
My coach had everyone in the club switch to power jerk back in 1998 (before my time) because if you look at the Biomechanics of a power jerk, you’re capable of lifting more. So that’s what I was taught. There’s pros and cons for each different jerk styles though, it just so happens my club adopted the power jerk.[/quote]
I understand why for some people the powerjerk is better, but some people, its not. Dimas set some world records with a powerjerk, but also don’t forget that Vardayan almost jerked 230 @ the same weight with a split jerk.
Most current world records are for people who have split jerked. Taranenko, Pisarenko, Kurlovic and Rezazedeh split jerk. =D
just being devils advocate. I split jerk because it gives me more leniency to miss place the bar. Granted I love powerjerking myself, but I’m still way behind on it, 80kg vs 95!
[quote]Invictica wrote:
A few training PRs today
Push Press for 107.5kg
Clean Dead for 185kg
Tommorow is heavy Snatch, Jerk from Rack, Squat
Goals are:
Snatch 90, Jerk/Rk 120, Squat 175kg
[/quote]
Can you jerk that much more out of the rack?
I really struggle jerking out of the rack as I never seem to have any drive if I’ve not cleaned the weight first. I also find it really dificult to keep my torso set if I’ve had chance to re-set myself by letting the bar come off my shoulders following a clean.
One of the guys who tends to compete at the same comps as me jerked 200kg out of the rack at a bodyweight of about 88kg when his best comp lift at the time was about 168.
If only…
[quote]Weighty1 wrote:
Can you jerk that much more out of the rack?
I really struggle jerking out of the rack as I never seem to have any drive if I’ve not cleaned the weight first. I also find it really dificult to keep my torso set if I’ve had chance to re-set myself by letting the bar come off my shoulders following a clean.
[/quote]
I’m the same way, rack jerk is about the same as my C&J, but then again I don’t rack jerk that often. Some people do their rack jerks from the shoulders (behind neck), where its a little easier to put more weight than a jerk from the front, hence the big difference.
[quote]Invictica wrote:
A few training PRs today
Push Press for 107.5kg
Clean Dead for 185kg
Tommorow is heavy Snatch, Jerk from Rack, Squat
Goals are:
Snatch 90, Jerk/Rk 120, Squat 175kg
[/quote]
So I hit my Snatch goal, big mile stone for me
I got 112.5 out of the rack, perhaps I was being a little ambitious, I felt like I had more as my recovery is still not dialed and I pressed it out a bit.
Hitting those two PRs took alot out of me and I worked up to 162.5kg for two singles.
All in all a good day, 200 training total is a reality now.