Power Cleans & Jerk
-up to 75kg…
–I was tightroping most of the jerks.
High Clean pulls off Boxes:
-up to 85kg
(by high I mean, shuffling the feet out and doing a partial squat. Sorta going down as the bar comes up but not all the way)
Back Squats
–up to 110kg 3singles, missed 120kg WTF!!
Had two days of testing, didn’t make any significant PRs. kinda disappointed but saw some progress.
Topped off at my old PR of 90kg on the snatch. Coach says if I can carry the way I snatch 40kg into my heavier loads, I’ll be moving bigger loads in no time. Explosive hip drive is there, 92.5kg is getting up to my chest.
Made a clean PR. 112.5kg. Clean was smooth, couldn’t jerk it though. Pulled 115 but couldn’t rack it. Again hip drive was there. 115 is getting over my belly button.
So, I’m really gonna focus on diving under the bar and staying tight in the following months for all the lifts (snatch, clean, jerk).
Got a rep PR for my backsquat. 122.5kg for 9 reps. This was more out of sheer laziness than anything, we were supposed to do 3 sets of triples for back squat using clean percentages. But I didn’t wanna waste time and just finished it up. Reps are stupid anyways.
Pull ups:
-don’t know how many sets,
-did 14reps in one of them! I finaly broke the 11rep mark. I have not done more than 11reps since… 8th grade? Damn, thats not good.
later training at the Univ Gym:
Back Squats:
-up to 100kg 2reps & then
-84.kg for 20reps! That was tough… I counted to 10, and then back down to 0reps.
Decline Abs:
-12reps with a 10lb plate behind my head.
(had waited for some skinny tool to finish his 50abs, before I could continue. This is why i don’t like that place)
-10reps with a 25lbs plate behind my head (I was pissed)
-3reps with a 35lbs plate LOL!
Squat:50, 70, 90/3, 100/3, 110/2, 120/2, 130/2, 135/2…previous 1RM for a double. Not too bad.
8/29/09
Snatch: 40/5, 50/3, 60/2, 65/1, 70/1, 75/1, 80/1, 83/1, 85/1…got behind the bar @ the power position somehow and swung the shit out of it. Still made it, but corrections need to be made.
C&J: 50/2x2, 60/2, 70/2, 80/2, 90/1, 100/1, 105/0…tired. Huge early arm bend; just couldn’t get focused.
Snatch off blocks: 40, 50, 55, 60/2, 65/2, 70/1, 75/3…thought I was only going to do two, then Victor yells “AGAIN” across the gym and I nail it. Close out the month with a PR.
Snatch pull w/ pause @ knees: 80/4, 90/3x3
F Sq: 50, 70, 80/3, 90/3, 100/3, 105/2x3…focusing on driving elbows up. Technique needs work here.
Power jerk: 50, 60, 70/3, 80/2, 90/2x3…a little iffy on these. I don’t do them very often, so I underestimated the leg drive needed. A couple reps were a little short of lockout.
hum… Sneaky that’s 3 days in a row ur jerks are being “iffy”. Try doing some jerk supports one day, those tend to help me.
8/31/09
Snatch:
-up to 72kg, missed 76kg 3times
–there was just no speed
Snatch High Pulls + Regular Pulls:
-up to 65kg High pulls
-up to 80kg Pulls
—one of the older ladies there (she has been training for years) said to me:
“Slow… Slow…a little better…Slow”.
and then she said
“Just stand up”
Training in Bmore with Dfreezy and a couple of other people:
I remembered what the I was told last time… “stand up” so while warming up I asked my fried if I could jump in real quick while he doing clean & jersk off boxes.
I grabbed the bar (clean) and just stood up. Went down and stoop up again a little faster… then a little faster, and faster…and that bar just wanted to fly up.
I did this a couple of times. 1st with 50kg, then with 70kg.
Snatch:
-up to 68kg
-I tried focus on that same movement, “stand up”.
-the bar felt very close and it landed in the “sweet stop” every time. I was consistently solid with it.
-however… I still had a tendency to cut the pull little (too fast on my toes).
Snatch pull off Boxes:
-HOLLYSHIT!!!1
-These went fast as HELL! So fast I overloaded up to 100kg and It was STILL FAST! Then I overloaded to 110kg, it was slower, but not by much.
—I had to tell my friend to look on the side and see if my back was breaking or something, or if I was doing something goofy. and NOPE, everything was perfect.
-Funny thing is I was NOT tired. The only thing that was effort was training to maintain the shoulders over the bar, and not let the my upper back break. But the explosive part was EASY AS HELL!
Front Squats:
-up to 100kg doubles x3
Planks:
-making sure my lower back is flat (this makes planks 3x harder)
Side Planks:
Hee haw back under the bar [the one that spins anyways]
My last week
31-8
Super high hang Sn pull unders
→ 40kg/2x3
Sn pull [focus on knee rebend]
→ 100kg/2x4
Squats
→ 125/5 135/5 140/5 144kg/5
1-9
BN push Jk
→ 105kg/2x2
standing OH press
→ 60kg/5x4 [damnit these felt slow(cause they were)]
Good morning
→ 80kg/10x3
2-9
Super high hang [on toes shoulders shruged] clean pull unders
->60kg/2x4
Clean pull [focus on knee rebend - which i am no good at]
->120kg/2x4
Front squat
→ 100kg/5x2
4-9
Super high hang Sn pull
→ 30kg/2x5 [lowered the weight on these today as I think I missed the point last day. This time i was really able to work the pull down speed]
Sn pull [NeRebnd]
→ 100kg/2x4
Back Sq
→ 135kg/5x4
All prep days but still super fun to be working towards actual goals. Cant wait to get to full classics in the near future. Good to be a part of this thread again.
Back Squats:
-up to 115kg 5reps,
-up to 120kg 1rep
–#'s going back up
Jerk Supports:
-up to 105kg x3reps
-then I got both stupid and cocky and managed to strain my right hipflexor with 110kg.
—now I gotta OD on the fish oil and ICE it.
Twists: (hanging from the pullup bar)
-3sets, 12-7 twists.
…
