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

Training Powerlifting
481

so finally was able to lift, go in, with my coach around, finally lol.

PowerSnatch
40x3
50x3
55x2x2
60x2x3 [on third set, coach told me to set my hips lower in the start position, perfect! last set flew up like a joke]

Snatch
60x2x2 [EASY, even sat in the bottom for a second]
65x2x2 [again, sat in the bottom for a second on these sets, PR +5kg for doubles]
72x0,0x3 [fail.]

Clean and PowerJerk
60x1+1x4 [waiting for jerk blocks]

PowerJerk from Shoulders
60x3
70x3
80x2x3 [easy, but got pushed into deep powerjerk/squat jerk a few times]

Press from SQuat Snatch position
30x3x3

stretching, abs, benching 50x3x3, curls w/ 20kg bar etc…

weight was 96kg :frowning: doing cardio tommorow hopefully.

also : definitly doing the sept 26th LBH meet, so look for me there fools! =p, putting down 94kg class, hope i can make it

482

[quote]romanaz wrote:
so finally was able to lift, go in, with my coach around, finally lol.

PowerSnatch
40x3
50x3
55x2x2
60x2x3 [on third set, coach told me to set my hips lower in the start position, perfect! last set flew up like a joke]

Snatch
60x2x2 [EASY, even sat in the bottom for a second]
65x2x2 [again, sat in the bottom for a second on these sets, PR +5kg for doubles]
72x0,0x3 [fail.]

Clean and PowerJerk
60x1+1x4 [waiting for jerk blocks]

PowerJerk from Shoulders
60x3
70x3
80x2x3 [easy, but got pushed into deep powerjerk/squat jerk a few times]

Press from SQuat Snatch position
30x3x3

stretching, abs, benching 50x3x3, curls w/ 20kg bar etc…

weight was 96kg :frowning: doing cardio tommorow hopefully.

also : definitly doing the sept 26th LBH meet, so look for me there fools! =p, putting down 94kg class, hope i can make it[/quote]
Don’t hope you can make it man…you will make it…it’s only 2kg you have to lose in 2 weeks. In fact I have to send my entry to the LBH meet, shit I hope its not too late.

483

[quote]ronaldo7 wrote:
romanaz wrote:
so finally was able to lift, go in, with my coach around, finally lol.

PowerSnatch
40x3
50x3
55x2x2
60x2x3 [on third set, coach told me to set my hips lower in the start position, perfect! last set flew up like a joke]

Snatch
60x2x2 [EASY, even sat in the bottom for a second]
65x2x2 [again, sat in the bottom for a second on these sets, PR +5kg for doubles]
72x0,0x3 [fail.]

Clean and PowerJerk
60x1+1x4 [waiting for jerk blocks]

PowerJerk from Shoulders
60x3
70x3
80x2x3 [easy, but got pushed into deep powerjerk/squat jerk a few times]

Press from SQuat Snatch position
30x3x3

stretching, abs, benching 50x3x3, curls w/ 20kg bar etc…

weight was 96kg :frowning: doing cardio tommorow hopefully.

also : definitly doing the sept 26th LBH meet, so look for me there fools! =p, putting down 94kg class, hope i can make it
Don’t hope you can make it man…you will make it…it’s only 2kg you have to lose in 2 weeks. In fact I have to send my entry to the LBH meet, shit I hope its not too late.
[/quote]

its not, they are still looking for more people from what i hear. Thing is dude, I’ve been stuck @ 96kg for a LONG time. lol I’ll make it. I’m hoping to hit 75-100 or better. Even with my inconsistent training.

484

Just started o-lifting two days ago. Trying to work on form to use when I go back to crossfit. Training with a russian coach, so I have been doing what he tells me and will continue to do so for a while (till I know what is going on). I will try to remember as much as I can, but sometimes its hard

Drop snatch:
Bar 3 sets x3 reps
25 kg 2x3
30 kg 2x3
40 kg 2x3
45 kg 1x3
50 kg 1x3

Front squat 3x + 2 jerks
3 sets 40kg
2 sets 45kg
1 set 50 kg
Front squat 2x + 1 jerk
3 sets at 60 kg

Back squat
70 kg 3x3
80 kg 2x3
90 kg 2x3
100 kg 2x3

I think it was something pretty close to this. I’m gonna start writing this stuff down

485

[quote]stevemtl wrote:
Just started o-lifting two days ago. Trying to work on form to use when I go back to crossfit. Training with a russian coach, so I have been doing what he tells me and will continue to do so for a while (till I know what is going on). I will try to remember as much as I can, but sometimes its hard

Drop snatch:
Bar 3 sets x3 reps
25 kg 2x3
30 kg 2x3
40 kg 2x3
45 kg 1x3
50 kg 1x3

Front squat 3x + 2 jerks
3 sets 40kg
2 sets 45kg
1 set 50 kg
Front squat 2x + 1 jerk
3 sets at 60 kg

Back squat
70 kg 3x3
80 kg 2x3
90 kg 2x3
100 kg 2x3

I think it was something pretty close to this. I’m gonna start writing this stuff down[/quote]

Hey everybody welcome steve. Going to be next years CF champ so long as he eats his spinach and OLifts for real [as opposed to jury-rigging in the CU basement]. I basically conned him into OLing when i was in Montreal. I told him to log here so we can see what the deal is at his gym [the one that only trains 15 year olds and apparently steve, cause he just wouldnt go away. persistence is key apparently].

-chris

486

welcome stevemtl!!!

I was planning to go lifting to Bmore on Friday after taking the ASVAB for the Army, but I was not able to take the test eventhough I was in Ft. Meade (stupid story). Then my bro called me to go a club in Washington DC with him for his Birthday celebration.

So… light lifting @ home on Saturday 9/12/09

Sternum Pull ups (regular & wide grip)
8sets, 3-5reps.

Bulgarian Split Squats:
-3sets, 20reps each leg (20lb dumbell)

—my right hipflexor doesn’t hurt as much as before, but it is now EXTREMELY tight and still hurts when I rub the point of insertion on the hip. I am taking it real easy as a result :frowning:

stretch & GO CLUBING
–I got a good stretch while dancing (maybe too much)… I better ICE this and OD on the fish oil again.

487

Quick Workout today…

Snatch:
20 kg: 1 set x 3 reps
40 kg: 2 x 3
50 kg: 2 x 3
55 kg: 3 x 3

Clean:
50 kg: 1x3
60 kg: 1x3
70 kg: 1x3
80 kg: 3x3

These felt pretty easy but I am trying to workout on keeping the arms locked out. Same with the snatch

Back squat:
100 kg 3x3

Tomorrow is my crossfit day, so i’ll be doing a named WOD for time

488

Sunday 9/13/09

quick training @ home

Step ups:
-3step ups each leg, for 10+ sets (x4) none stop.
–getting the blood flowing and make all the little muscles fire.
–result: at the end of the whole training I was able to do Pistols again no pain :slight_smile:

Push ups:
-5sets did not count reps, just went at it.

I was happy that I was actually able to do a Pistol with both legs, and there was no pain at all on my right hipflexor while I did them. But it is still very tight.

Stretch and apply hot-cold-hot-cold water to right hipflexor and left anckle while showeing.

Note to self:
I am notecing a trend with my training:
-If I stop doing single leg work for more than 2 weeks my right leg starts to get stronger than my left fast.
-High rep single leg work is better at making little muscles fire than low rep (higher weight) single leg work.

Next week I will get back to heavy squatting.

489

saturday was :

powersnatch
40x3
50x3
55x3
60x2
65x2x3 [third set, ripped left palm open, taped it up]

Clean and Jerk
50x2+2
60x2+2
70x2+2
80x2+1x2
90x1+1x3 [first two sets jerk was rough, third set, caught clean on toes, stood up and jerked it like a joke]

Clean pulls
100x3
110x2x3

Back Squat
60x3
90x3
110x2
125x2x3 [OMG]

and this was tuesday

PowerSnatch from hang above knee
40x3
45x3
50x3
56x3x2

Snatch
50x2
55x2
60x2
65x2x5 [was really, 2, 1 and 0, 1 and 0, 2, and 0 and 1]

back squat
60x2
90x2
110x2x3

meh, ripped my right thumb open snatching, christianed one of the new eleiko bars.

490

7 am: a little crossfit

21-15-9 reps of HSPU, ring dips, pushups

6pm:

Snatch:

20 kg x3
40 kg x 3
50 kg x 3
60 kg x 3
70 kg 3 x 3

Clean and jerk
20 x 3
40 x 2
50 x 2
60 x 2
70 4x2

Deadlift
100 4x3

The Russian coach has me studying the lifts a lot, says that slowly I will be increasing loads.

491

romanaz- Do you train With Mike Tirrito?

492

[quote]NJ-Polska wrote:
romanaz- Do you train With Mike Tirrito?[/quote]

yes I do. I’m working on a documentary (if I can ever get the camera and shit together) on him mostly.

who might you be?

Mike by the way is a SICK lifter, he’s fricken done 140 @ 80kg… in the snatch

493

That guy gives me hope that I will one day amount so something. Lance LOOKS like a freak. Tirrito just kinda looks like a dude.

494

Mike teaches wood shop at my High school. Heâ??s showing me and another student the O lifts (as of last week).

Romanaz- Iâ??m planning on making the trip to FDU after I get the basics down, probably in a month or two. Ill be the kid lifting bitch weight with terrible form and asking too many questions, cant miss me.

The names Rich btw.

495

Sup brahs

School is in full swing but I’m still training hard.

Hit a front squat PR of 140
Press PR of 80.

77.5 on the snatch is moving like 60kg did 2 months ago, so a PR is definetly on the horizon.

220kg total by the end of the year or I quit for life.

496

[quote]romanaz wrote:
NJ-Polska wrote:
romanaz- Do you train With Mike Tirrito?

yes I do. I’m working on a documentary (if I can ever get the camera and shit together) on him mostly.

who might you be?

Mike by the way is a SICK lifter, he’s fricken done 140 @ 80kg… in the snatch[/quote]

was he at the FDU meet this summer?

9/14/09
short training with the Weightlifting club at the Univ.

Getting back into full Oly Weightlifting.

Snatch:
-up to 70kg
–oh god these were SLOW! No explosion.

Clean Pull off Rack:
-up to 100kg
–too slow, I was moving 100kg way faster before the injury with a snatch grip!

Go HOME & study

9/18/09
Training in Bmore

So got the ASVAB out of the way finaly with an AFQT score of 74! (I am still waiting for my GT score) Now I have less studying to do and mo’ time for training.

Hip flexor is still super tight and slightly hurting when stretch so I can’t split Jerk.

Clean & Power Jerks:
-up to 80kg.
-Getting down into the starting position took some extra warming up with 40kg to loosen up the hipflexor.
-cleans went OK, only they were slower than normal.
-Power Jerks went OK too.

Clean Pulls off Boxes:
(thinking stand UP!)
-up to 90kg…
-yep power is lacking. I also need to start RDLing 2x a week again.

Back Squats:
-up to 100kg 5reps
-I was worried about squatting, I was happy I didn’t experience any pain :slight_smile:
-had to fight to keep my knees from caving in.

Push ups!
-one of the guys there and I did a little competition to see who could do the most pushups in 1minute.
-I did 46 :slight_smile: he did 62 :frowning:

Stretch (carefully), and GO clubbing!

497

[quote]NJ-Polska wrote:
Mike teaches wood shop at my High school. Heâ??s showing me and another student the O lifts (as of last week).

Romanaz- Iâ??m planning on making the trip to FDU after I get the basics down, probably in a month or two. Ill be the kid lifting bitch weight with terrible form and asking too many questions, cant miss me.

The names Rich btw.
[/quote]

Hey, we all started there dude, I started barely able to pseudo-power snatch maybe 45kilo’s. Better to ask questions.

Neo - Mike was the light weight 85kilo lifter who snatched 135kg and cleaned 170 and 175 but missed the jerk by the a thread. That 175 was HIS.

Yeah, Mike looks like a normal guy, you could say, but the way he carries himself (cmon the guy has cleaned double bodyweight) sets him apart in a crowd, IMO. About Lance, yeah that guy LOOKS like a lifter, but he is short and thick as hell. Sick lifter, absolutely sick.

498

anyhow for me, Saturday, had some drinks friday night, so a bit meh in the morning. Lifting @ the NYC Open next saturday on my 22nd birthday, so Coach nick had me take my opener three times.

Snatch
40x2
45x2x2
50x2
55x2
60x2
65x1x2
70x1,0,1 [2nd attempt was very slow under, nick gave me verbal cues before the last one and I smoked it. Also, first time I’ve SAT all the way in a 70kilo snatch, and stayed there for a good second or so. So, mental PR +5]

Clean and Jerk
60x2+2x2
70x2+2x2
75x1+1
80x1+1x5 [last one was mostly a 1 armed jerk, left arm didn’t even get a chance to lock out, STill held onto it]

Back SQuat
60x5
85x2x3 [sat in bottom to stretch for 2 seconds, felt good]

So, next week I will be opening with 70, and my goal in the snatch, is 73 or better. I WANT 75 really badly, but if I walk out with a 1kilo PR, I’ll be happy. Smaller, but sitll big goal is to make sure Beth doesn’t out clean and jerk my snatch at this meet, because she’s planning on taking a heavy ass clean and jerk at the meet. My claen and jerks will most likely start at 95, depending on warmups. Should be good.

now the only question is… will I be a 94 or a 105?

499

9/21/09

Heavy week 2 weeks out from the ECG open.

Snatch: 40/5, 50/3, 60/3, 65/1, 70/1, 75/1, 80/1, 83/1

C&J: 50/4, 70/3, 80/1, 90/1, 100/1, 105/1, 108/1

1kg PR on the C&J. 105-108-110 at the meet hopefully. More to come this week.

500

Sn: 65/2x3 70/1x3
ClJk: 90/2x3 95/2x3

BkSq: 155/3x3

Nice light day that didnt feel ery light givent that its my first time back under a classic lift in like 12 weeks. Still feels good to get some calssic lifts in again.

-chris