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

Training Powerlifting
441

FUCK!!!

My PC died AGAIN! this means that now I have to go all the way back and start copy and pasting my training logs :frowning:
-This time I will make a physical copy, and keep physical copies off all my journal entried!

Stupid, unreliable technology…
…still thank T-Nation for saving my training journal. This is the 2nd time this happens.

8/17/09 Training in BMORE

with the main head coach of our club, dfreezy, Dr. Manhattan (he left early), and a bunch of other people.

Testing Snatch doubles:
-oh 72kg snatch doubles :slight_smile:
–missed it 2x the 1st time, got them 2x the 2nd time.
–For some reason the overhead squat portion was very hard.

Coach pointer: (ei review of camp)
-Hips higher… higher… Higher! Although since camp I start with my hips a little higher than usual, the tendency to start with the hips low continues.
-DON’T swing your head back.
–really tough habit to break :frowning:

Snatch Pulls: -up to 80kg 3reps.
-focusing on keeping my hips higher
–and that made my legs tired after the 1st rep, the hips just wanted to come down.

RDLs: -up to 85kg
-Still hard

Side Planks:
-2sets each side.

Twists (sit on the floor, make sure the legs don’t touch the floor, and swing the torso)
-holding a 5kg plate, a 2.5kg plate, and again a 5kg plate.
—WHY is this so damn HARD! Why!

442

monday - was up @ 4:30AM for work, so idk how I made it through this workout, its not bad but it hit me hard.

pre-face - I had REALLY bad sunburn/sun poisoning, my left delt is STILL burned badly, so i had to rub ibuprofen cream into it to lift. Is that bad? ? lol

PowerClean from hang
40x5
50x5
65x4
75x2x3

Jerk from shoulders (behind the neck)
20x5
60x2
70x2
80x2x2
90x0x1,1+0x2 (supposed to be 2x2)

Back Squats
70x2
90x2
105x2x2 [easy]

abs + stretching and such.

weight - 96.2kg. I’m fat. I’m on dark matter and venom. Adding more cardio soon, its tough working 40+ hrs a week and trying to sleep and do stuff and work around my gym’s schedule.

443

8/17/09
Recovery week

Snatch from hang below the knee: up to 65/2x3

Sn pull w/ pause @ knee: up to 90/3x3

F Sq: up to 105/3x3

Push Press: up to 82/2x2

Abs

8/18/09

Clean: up to 90/2x3

Jerk behind neck: up to 90/2x3

Cl Pull w/ pause @ knee: 115/3x3

Clean liftoff, standing on 15kg plates: 115/3x3

DB rows: 36/20x2

444

In week 9 of the 20 week cycle to Provincials. First real hard week.

Today we topped of at

Snatch 87.5% for 2 reps for 6 sets: 80kg
Clean Pulls 87.5% for 3 reps for 6 sets: 100kg
Press Behind Neck 87.5 for 2 reps for 5 sets: 62.5kg

Going up to Winfield for a small meet this weekend, not breaking the 20 week cycle for it. So no peaking. Just gonna put whatever numbers we can up.

School is also starting in 2.5 weeks, so I’ll probably say bye to T-Nation for 5 months, but I’ll still be training hard.

445

Oh man, day 3 of week 9, nobody finished this workout. I’ll just post it up here for you guys to have a gander.

Clean and Jerk: (50% x 1 + 3 jerks) (60% x 1 + 3 jerks) (70% x 1 + 2 jerks) (80% x 1 + 2 jerks) (87.5% x 1) x 2 (92.5% x 1) x 4

1/4 Front Squat (for dip of jerk): (80% x 3) (90% x 3) (100% x 3) (110% x 3) (120% x 3) x 4

Snatch Dead (80% x 3) (87.5% x 3) x 3 (92.5% x 3) x 6

We all got to the 87.5% snatch deads and pretty much died.

446

8/18/09

training at the Univ. Gym

Back Squats:
-better than I was expecting,
-I was actually doing 5x5, but missed the 4th rep with 111kg. So I just did a single with 115.9kg (255lbs)

Walking Lunges:
-around 30kg, 40kgx2
-for 12-14 steps.

Quick set of pullups.

Stretch & GO HOME!

8/21/09 at 4AM! in Bmore

This shit sucks… training this late takes FOREVER to warm-up. I spend 40mins before i could clean & jerk 45kg.

Clean & Jerk: up to 90kg!
-these started super shitty, especially jerks.
-80kg was hard, and missed the Jerk real ugly.
-THEN! I somehow got my shit together, and 85kg was exelent! Good clean, Solid Jerk.
—I made sure I had a BIG CHEST when jerking the bar went straight up, no problems.

-90kg… Jerk was a pressout. I spend too much time regriping the bar and making that Big Chest.

Happy that I came around though… :slight_smile:

Clean lift off … stop.. Clean Pulls… stop … Clean lift off… repeat
-80kg, 3reps
-90kg, 3reps
-95kg, 2reps

RDLs:
-95kg 2reps! x2

Windshield Wipers:
3 sets.
-12 swings the 1st set, 8 swings the 2nd set, 6 swings the 3rd set :frowning: this shit is hard yo…

2 sternum pullups.

GO HOME!!!

447

[quote]Neospartan wrote:
8/21/09 at 4AM! in Bmore

This shit sucks… training this late takes FOREVER to warm-up. I spend 40mins before i could clean & jerk 45kg.
[/quote]

Damn at 4 am I’d probably have trouble snatching an empty bar

448

so this was thursdays workout (interestingly, two days in a row concentrating on cleans… never happens with my coach so I’ll enjoy it while it lasted).

PowerCleans
40x5
50x3
60x3
70x3x3 [mad easy]

Clean pull + Clean
75x2+1x3 [easy]

Clean
85x1x4
86x1 [to beat out old man jan the man by 1kilo for the day]

Clean pull
90x2
100x3x2
110x2x2 [meh]

Back Squat
60x2
90x2
105x2
117x3

stretching etc…

decent day. 85 was a joke today, 86 almost a joke lol.

4am lifting? fuckkk THAT

449

sitting in winfield right now.

weighed in at 77.8kg pisssssssed

chewed sour skittles and spat about 1L out. should be okay tommorow.

450

[quote]Invictica wrote:
Oh man, day 3 of week 9, nobody finished this workout. I’ll just post it up here for you guys to have a gander.

Clean and Jerk: (50% x 1 + 3 jerks) (60% x 1 + 3 jerks) (70% x 1 + 2 jerks) (80% x 1 + 2 jerks) (87.5% x 1) x 2 (92.5% x 1) x 4

1/4 Front Squat (for dip of jerk): (80% x 3) (90% x 3) (100% x 3) (110% x 3) (120% x 3) x 4

Snatch Dead (80% x 3) (87.5% x 3) x 3 (92.5% x 3) x 6

We all got to the 87.5% snatch deads and pretty much died.[/quote]

I love your coach. 120% quarter fronts? that shit is legendary. The more I scope/research/experience these chinese methods the more i like them.

I hope my new coach [10 days till i start again in sept] is down with the big ass weights.

-chris

451

yeah that 4am lifting was a bitch. I don’t do lift that late often, but sometimes I have to.

However I always take a 1-3hr nap before going…

452

8/21/09

later that same day… at 6pm

Light Lifting in BMORE

Snatch:
-up to 65kg

Front Squat & Jerk:
-up to 70kg

Stretch & GO HOME!

I was kinda mad because I did not get the 8+hrs of sleep I wanted, instead I got 4! I got called up for work…

8/23/09

2009 Maryland state and Potomac Valley weightlifting meet @ Ft. Detrick, MD.

Bodyweight: 82.40kg (down from 87kg). And took a 1hr nap too :slight_smile:

Overall… not good.

Snatch:
(had to rush through my warmups)
1st attempt: 70kg, got it.

2nd attempt: 75kg, even better.

3rd attempt: 80kg, missed
–coach said I came too fast on my toes, AND… the bar drifted forward as I came off the floor. (this last pointer really pissed me off because it should not have happened)

Clean & Jerk:
1st attempt: 85kg, easy

2nd attempt: 90kg… missed clean WTF!!!

3rd attempt: 90kg, no problem

Now this is some bullshit yo!
I’ve been training hard and consistently since camp and the meet was not great, meet PR sntach and thats it.
Now i think my biggest mistake during this time was cutting weight. Not just because the meet went bad, but because my front and back squat have also done down in the past 3weeks. Same thing with the shoulder press. Pull-ups when up and then stopped moving, and I noticed that if something did not get trained for 2days I felt “softer” in that area.
The only thing that went up was the RDL, and that’s because they were(are) severely weak.

So yeah… Unless I really have too… FUCK CUTTING WEIGHT!

453

[quote]Neospartan wrote:
8/21/09

later that same day… at 6pm

Light Lifting in BMORE

Snatch:
-up to 65kg

Front Squat & Jerk:
-up to 70kg

Stretch & GO HOME!

I was kinda mad because I did not get the 8+hrs of sleep I wanted, instead I got 4! I got called up for work…

8/23/09

2009 Maryland state and Potomac Valley weightlifting meet @ Ft. Detrick, MD.

Bodyweight: 82.40kg (down from 87kg). And took a 1hr nap too :slight_smile:

Overall… not good.

Snatch:
(had to rush through my warmups)
1st attempt: 70kg, got it.

2nd attempt: 75kg, even better.

3rd attempt: 80kg, missed
–coach said I came too fast on my toes, AND… the bar drifted forward as I came off the floor. (this last pointer really pissed me off because it should not have happened)

Clean & Jerk:
1st attempt: 85kg, easy

2nd attempt: 90kg… missed clean WTF!!!

3rd attempt: 90kg, no problem

Now this is some bullshit yo!
I’ve been training hard and consistently since camp and the meet was not great, meet PR sntach and thats it.
Now i think my biggest mistake during this time was cutting weight. Not just because the meet went bad, but because my front and back squat have also done down in the past 3weeks. Same thing with the shoulder press. Pull-ups when up and then stopped moving, and I noticed that if something did not get trained for 2days I felt “softer” in that area.
The only thing that went up was the RDL, and that’s because they were(are) severely weak.

So yeah… Unless I really have too… FUCK CUTTING WEIGHT![/quote]

really? for me i tend to get stronger when I cut, but thats mostly cuz of a few things, like me eating better and more lean red meats which seem to help with my test levels, and two I usually end up doing it during a meso cycle that starts pushing my strength back up.

then again, I’m a fat guy who gains that like its a joke, and you, are definitly not like me! lol

454

Meet report:

So after sitting in a motel and spitting out 800ml via Sour Skittles and eatting a piece of chicken, two pieces of brocolli and cauliflower, I weighed in the next morning at 76.26kg. Totally over shot! Lesson learned.

Meet itself went pretty good, did not break any PRs but made competition PRs.

Opened with 85kg on the Snatch. Went to 88kg, made that. Went to 91kg but failed. Purely a mental thing
Opened with 105kg on the Clean and Jerk. Clean was ugly as hell and almost passed out before the jerk, but got it over my head with 3 whites. Went to 110kg. Clean was solid, jerk was stronger than ever, 3 whites. Went to 113kg. Failed mentally again, did not commit to the lift and stopped the pull after my hip drive. Need to work on staying focused.

Came 4th, but lost due to body weight (3rd place was 75.6kg). Increased my competition PR by 21kg, at 198kg now. Not bad considering we did not peak for this competition. Sinclair went up due to lower bodyweight (-.7) and higher total. Next on the list is Provincial Championships, shooting for a 220kg total.

455

[quote]Avocado wrote:
Invictica wrote:
Oh man, day 3 of week 9, nobody finished this workout. I’ll just post it up here for you guys to have a gander.

Clean and Jerk: (50% x 1 + 3 jerks) (60% x 1 + 3 jerks) (70% x 1 + 2 jerks) (80% x 1 + 2 jerks) (87.5% x 1) x 2 (92.5% x 1) x 4

1/4 Front Squat (for dip of jerk): (80% x 3) (90% x 3) (100% x 3) (110% x 3) (120% x 3) x 4

Snatch Dead (80% x 3) (87.5% x 3) x 3 (92.5% x 3) x 6

We all got to the 87.5% snatch deads and pretty much died.

I love your coach. 120% quarter fronts? that shit is legendary. The more I scope/research/experience these chinese methods the more i like them.

I hope my new coach [10 days till i start again in sept] is down with the big ass weights.

-chris[/quote]

My coach is old school. He believes in high volume and intensity. No deload weeks. The lowest we go is 75% singles before a meet. The only times we don’t train are sundays and the day after and before a meet. So it’s alot of fun training, but it’s also incredibly taxing.

Where’s your new coach? I met some guys from Edmonton and they were putting up some really good numbers. Must be the meat.

456

[quote]Invictica wrote:
Meet report:

So after sitting in a motel and spitting out 800ml via Sour Skittles and eatting a piece of chicken, two pieces of brocolli and cauliflower, I weighed in the next morning at 76.26kg. Totally over shot! Lesson learned.

Meet itself went pretty good, did not break any PRs but made competition PRs.

Opened with 85kg on the Snatch. Went to 88kg, made that. Went to 91kg but failed. Purely a mental thing
Opened with 105kg on the Clean and Jerk. Clean was ugly as hell and almost passed out before the jerk, but got it over my head with 3 whites. Went to 110kg. Clean was solid, jerk was stronger than ever, 3 whites. Went to 113kg. Failed mentally again, did not commit to the lift and stopped the pull after my hip drive. Need to work on staying focused.

Came 4th, but lost due to body weight (3rd place was 75.6kg). Increased my competition PR by 21kg, at 198kg now. Not bad considering we did not peak for this competition. Sinclair went up due to lower bodyweight (-.7) and higher total. Next on the list is Provincial Championships, shooting for a 220kg total.

[/quote]

Good job man. 21kg meet Total PR is a HUGE improvment!

457

[quote]romanaz wrote:
…
really? for me i tend to get stronger when I cut, but thats mostly cuz of a few things, like me eating better and more lean red meats which seem to help with my test levels, and two I usually end up doing it during a meso cycle that starts pushing my strength back up.

then again, I’m a fat guy who gains that like its a joke, and you, are definitly not like me! lol[/quote]

Well… I dropped 5kg in about 5weeks or so. From 87kg down to 82kg.
What I did was a basic caloric restriction, instead of 3+ gallons of whole milk a week down to 1&1/2 gallons of 2%milk a week. And eating smaller meals.

Dr. Manhattan commented on that being too big a drop in calories. And now that you mention the nutrition side of things… I also cut off a lot of nutrition (protein & mono/ploly fats). I live at home, make my own breakfast, bake my own protein bars (which i have for lunch with milk on weekdays), and don’t eat junkfood, so I don’t have a lot of carbs to cut from my diet :confused:

but still… next time I have to cut it will be because I really need to.

458

milk is an easy way to cut carbs out actually.

idk how much fat your getting, but lots of good fats (and saturated ones as well to help boost test!).

i live at home too, i cook my own meals and breakfast.

eggs + bacon/sausage + beef and chicken make me a happy campter.

459

8/24/09

Took the weekend off to go camping.

Snatch: up to 80kg/1x3

C&J: up to 100/1x2

Push press: up to 75/4x3

Abs

460

8/23/09
Training at the Univ Gym

Back Squats:
-up to 115kg,

Decline Crunches
-3sets,
-holding a 10lbs plate on the back of my head.