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

[Neospartan]

9/20/09
Training at the Univ Gym

RDL’s
-3sets done for 8reps (135lbs+20bs+20bs)
-3sets done for 3-4reps (185lbs+10lbs+5lbs)
-1set done for 12reps (155lbs)

Windshield wipers:
-4sets!!! 14-8 swings (5minute rest between sets)

Cuban Presses:
-3sets 10lbs dumbbells.

Curls
-4sets,

Stretch & GO HOME!

9/21/09
Training with the Weightlifting Club at the other Univ gym.

Snatch:
-up to 75kg
-still slow
–I tried to do 80kg to get a feel, but I was only able to stand up with it.

Snatch Pulls:
-up to 75kg
–I can’t believe I can’t find my straps! My hands kept sweating and I had to re-chalk every 2reps.

Front Squats:
-up to 110kg 2reps match my old 2rep max. Good.
-Miss-loaded the bar and missed what I thought was 115kg

Planks:
3sets (bw, 25lb plate, 35lbs plate)
–weak

Stretch & GO HOME!!
–I wanted to do some reading, but I fell asleep after eating.

[Sneaky_weasel]

9/22/09

Snatch pulls: 80/4, 90/3, 100/3x3 Felt light and easy. Getting nice violent shrugs at the finish

Front squat: 50, 70, 90/3, 100/2, 105/1, 110/1, 115/1, 120/1 Been a while since I tested this. 120 felt heavy, but form held together decently, which has been a problem in the past.

Other assorted oddments: abs, upper back, etc.

[Avocado]

22/9/09

P Sn: 65/3x3
P Cl: 105/3x3
GM: 85/8x3

A light day to get the feeling of the knee rebend. It’s fun stuff. the P Cl’s were a bit slow and sloppy but I toughed it out. and it’s weird cause 100kg was ace but those sets at 105 felt less than snappy.

-chris

[Sneaky_weasel]

9/23/09

Snatch: 40/5, 50/3, 60/3, 65/1, 70/1, 75/1, 80/1x3 Easy, nice and consistent

C&J: 50/4, 70/3, 80/2, 90/1, 100/1x2

hypers

[Avocado]

23/9/09

FrSq: 120/3x4

24/9/09

Sn: 65/2 70/2 72.5/2x3
ClJk: 100/2x4

MilPr:50/8x3
Skipping interval: 50 dub under x 5

-chris

[Weighty1]

25/09/09

Hang Snatch 80x2x2
C&J 100x4x1
Clean 1st pull 120x4x3

felt good to actually do some explosive lifting. I just need to get some weight back on the bar now!

[Sneaky_weasel]

9/25/09

Clean pulls: 90/4 110/4 120/3 130/2x3

Squat: 50/5 70/3 90/2 100/1 110/1 120/1 130/1 140/1 145/1
Not a true max–I’ve got another 5-10kg left in the tank, I’m pretty sure, but have to snatch heavy tomorrow, so cut it short.

[Avocado]

25/9/09

P Sn: 70/3x3
P Jerk: 80/3x3 [had to be quick about these so I went fairly light. I also need the timing aspect the most ot of these]

GHR bw/10x3

afternoon:
Bk Sq: 147/3 155/3 165/3x2 failed last one on last set due to having a big vagina and sub optimal explosive drive out of the hole]

-chris

[Avocado]

26/9/09

Feeling awful. should have got more sleep and not stayed out so long. Day was slow and sloppy all around.

Sn: 65/2x3 70/1x3
ClJk: 90/2x3 100/1x3
GM: 60/8 85/8x2

crawl out of weight room: BW/1x1

-chris

[Sneaky_weasel]

9/26/09

Last heavy day before ECG open next saturday.

Snatch: 40/5 50/3 60/2 65/1 70/1 75/1 80/1 83/1 85/1

C&J: 50/5 70/3 80/2 90/1 100/1 105/1

Squat: up to 120/2

[romanaz]

NYC Open Sept 26th 2009

first off, it was my birthday =D

took pictures leading up to my session and tried to get some video, going to be working on them over the next few days.

anyhow, weighed in lighter then expected, 97.2kg. I now have a goal. I want to be 80kilos for next years NYC Open. Its feasible if I drop 1lb per week until then. Or so. anyhow

Warmups for Snatch
40x2x2
45x2
50x2
55x1x2
60x1x3
65x0 [missed it]

1st Attempt - 70kg - mind was out of it b/c of the miss in the warmup room, tried to powersnatch, failed. 3 red’s
2nd Attempt - 70kg - powersnatched it crappily, 3 whites
3rd Attempt - 73kg - 1kg PR attempt, same as the 1st attempt @ 70. For shame.

Warmups for Clean and Jerk
20x2+2
50x2+2x2
60x2+2x2
70x1+1
75x1+1
85x1+1
90x1+1 [was supposed to be 1st attempt, but was to easy, moved it up]

1st Attempt - 93kg - SMOKED IT 3 whites
2nd Attempt - 96kg - 1kg PR attempt, caught on toes, moderatly meh clean, EASY JERK 1kg PR 3 whites
3rd Attempt - 100kg - big lift for me, never even attempted before, SMOKED the clean, threw the jerk away by not getting under it. 3 reds

Total - 166, 1kg up on my GSG performance. 175 will be done easily next meet.

Overall thoughts - my warmups in the snatch were clearly messed up, my coach for the meet (not my coach who writes my programs) misjudged the timing on the snatchs as I was supposed to take 65 twice in the warmups. I think if I had that 2nd one, I would have nailed and it and would have been better off going into the 1st lift.

In the clean and jerks, everything clicked. That 100kg clean was a JOKE. Felt like a feather. I will jerk that soon enough.

[ronaldo7]

[quote]romanaz wrote:
NYC Open Sept 26th 2009

first off, it was my birthday =D

took pictures leading up to my session and tried to get some video, going to be working on them over the next few days.

anyhow, weighed in lighter then expected, 97.2kg. I now have a goal. I want to be 80kilos for next years NYC Open. Its feasible if I drop 1lb per week until then. Or so. anyhow

Warmups for Snatch
40x2x2
45x2
50x2
55x1x2
60x1x3
65x0 [missed it]

1st Attempt - 70kg - mind was out of it b/c of the miss in the warmup room, tried to powersnatch, failed. 3 red’s
2nd Attempt - 70kg - powersnatched it crappily, 3 whites
3rd Attempt - 73kg - 1kg PR attempt, same as the 1st attempt @ 70. For shame.

Warmups for Clean and Jerk
20x2+2
50x2+2x2
60x2+2x2
70x1+1
75x1+1
85x1+1
90x1+1 [was supposed to be 1st attempt, but was to easy, moved it up]

1st Attempt - 93kg - SMOKED IT 3 whites
2nd Attempt - 96kg - 1kg PR attempt, caught on toes, moderatly meh clean, EASY JERK 1kg PR 3 whites
3rd Attempt - 100kg - big lift for me, never even attempted before, SMOKED the clean, threw the jerk away by not getting under it. 3 reds

Total - 166, 1kg up on my GSG performance. 175 will be done easily next meet.

Overall thoughts - my warmups in the snatch were clearly messed up, my coach for the meet (not my coach who writes my programs) misjudged the timing on the snatchs as I was supposed to take 65 twice in the warmups. I think if I had that 2nd one, I would have nailed and it and would have been better off going into the 1st lift.

In the clean and jerks, everything clicked. That 100kg clean was a JOKE. Felt like a feather. I will jerk that soon enough.[/quote]
Hey man, good lifting. I saw your 100kg c&j attempt and it looked easy.

[Neospartan]

[quote]romanaz wrote:
NYC Open Sept 26th 2009

first off, it was my birthday =D

took pictures leading up to my session and tried to get some video, going to be working on them over the next few days.

anyhow, weighed in lighter then expected, 97.2kg. I now have a goal. I want to be 80kilos for next years NYC Open. Its feasible if I drop 1lb per week until then. Or so. anyhow

Warmups for Snatch
40x2x2
45x2
50x2
55x1x2
60x1x3
65x0 [missed it]

1st Attempt - 70kg - mind was out of it b/c of the miss in the warmup room, tried to powersnatch, failed. 3 red’s
2nd Attempt - 70kg - powersnatched it crappily, 3 whites
3rd Attempt - 73kg - 1kg PR attempt, same as the 1st attempt @ 70. For shame.

Warmups for Clean and Jerk
20x2+2
50x2+2x2
60x2+2x2
70x1+1
75x1+1
85x1+1
90x1+1 [was supposed to be 1st attempt, but was to easy, moved it up]

1st Attempt - 93kg - SMOKED IT 3 whites
2nd Attempt - 96kg - 1kg PR attempt, caught on toes, moderatly meh clean, EASY JERK 1kg PR 3 whites
3rd Attempt - 100kg - big lift for me, never even attempted before, SMOKED the clean, threw the jerk away by not getting under it. 3 reds

Total - 166, 1kg up on my GSG performance. 175 will be done easily next meet.

Overall thoughts - my warmups in the snatch were clearly messed up, my coach for the meet (not my coach who writes my programs) misjudged the timing on the snatchs as I was supposed to take 65 twice in the warmups. I think if I had that 2nd one, I would have nailed and it and would have been better off going into the 1st lift.

In the clean and jerks, everything clicked. That 100kg clean was a JOKE. Felt like a feather. I will jerk that soon enough.[/quote]

1st off all… Happy Bday Romanaz!

2nd good lifting… sucks about the warm-up snatches. That shit can mess with your head at times.

[Neospartan]

Training 9/24/09

at the regular univ gym.

RDLs:
-up to 175lbs 8reps.
-up to 205lbs 3reps
-up to 230lbs 1rep.
-down again to 155lbs 10reps.

Step ups:
-1st set many, many reps. BW
-2nd set many, many reps. BW +20lbs
-3rd set many, many reps. BW +20lbs

Pull-ups
2sets.

Fuck… gotta go to work

[Neospartan]

9/25/09

Training in Bmore with Dr. Manhattan and a few other people.

Snatch:
-up to 75kg
-missed 81kg x2
–Right at this moment Dr. Manhattan stopped and asked me “What happened to your starting position?”. Well shit it turns out that in my efforts to bring my hips high I have been bringing them TOO high. Which is why my starting position has not been feeling “groovy” for the past 2 weeks.
–Pointers are:
(1) Stay on the heels/flat footed
(2) bring your hips up BUT not so much that my weight starts shifting to my toes.

Snatch pulls:
-up to 70kg.

Push Press:
-up to 80kg

…I started to feel tired & hungry so I stopped.

Went home…

---

Training 9/27/09

In Bmore! dfreezy could not make it he was supposed to call me when he was ready but he never did.

This time focusing on that (1) starting position, and (2)staying flat footed.

Snatch:
-up to 76kg.
–much better than on Friday.
-tried 81kg… missed… Very close though.
----had I punched my arms out faster OR not thrown my head back (out of habit) I would have made it. The bar was in position, my arms were just not 100% locked.

didn’t try again… It was now time for some PULLS!

Snatch Pulls:
3sets 4reps
-up to 76kg

again

3sets 4reps
-up to 76kg

–this was hard… but it felt good

Front Squats:
-up to 90kg 5reps… not going heavy

Conventional DL:
-up to 130kg 2reps… not going heavy

Stretch & GO HOME!

[romanaz]

[quote]ronaldo7 wrote:
romanaz wrote:
NYC Open Sept 26th 2009

first off, it was my birthday =D

took pictures leading up to my session and tried to get some video, going to be working on them over the next few days.

anyhow, weighed in lighter then expected, 97.2kg. I now have a goal. I want to be 80kilos for next years NYC Open. Its feasible if I drop 1lb per week until then. Or so. anyhow

Warmups for Snatch
40x2x2
45x2
50x2
55x1x2
60x1x3
65x0 [missed it]

1st Attempt - 70kg - mind was out of it b/c of the miss in the warmup room, tried to powersnatch, failed. 3 red’s
2nd Attempt - 70kg - powersnatched it crappily, 3 whites
3rd Attempt - 73kg - 1kg PR attempt, same as the 1st attempt @ 70. For shame.

Warmups for Clean and Jerk
20x2+2
50x2+2x2
60x2+2x2
70x1+1
75x1+1
85x1+1
90x1+1 [was supposed to be 1st attempt, but was to easy, moved it up]

1st Attempt - 93kg - SMOKED IT 3 whites
2nd Attempt - 96kg - 1kg PR attempt, caught on toes, moderatly meh clean, EASY JERK 1kg PR 3 whites
3rd Attempt - 100kg - big lift for me, never even attempted before, SMOKED the clean, threw the jerk away by not getting under it. 3 reds

Total - 166, 1kg up on my GSG performance. 175 will be done easily next meet.

Overall thoughts - my warmups in the snatch were clearly messed up, my coach for the meet (not my coach who writes my programs) misjudged the timing on the snatchs as I was supposed to take 65 twice in the warmups. I think if I had that 2nd one, I would have nailed and it and would have been better off going into the 1st lift.

In the clean and jerks, everything clicked. That 100kg clean was a JOKE. Felt like a feather. I will jerk that soon enough.
Hey man, good lifting. I saw your 100kg c&j attempt and it looked easy.
[/quote]

thanks man, I saw some of your warmups, they looked pretty good, Chris got you on some good programs? All I have to say is, try to keep your feet on the floor a bit more, if I had a sequence of stills of you I could show you, but your feet were a good 2inchs off the ground sometimes. Beyond that, you looked real good man! I can’t wait to compete vs you in the same weightclass next year.

[Avocado]

Good job on the comp romanaz. Too bad about the extenuating circumstances with you not have your usual coach. keep those long walks and conditioning up and you’ll drop the 15kg easy by next year. ignore the carbs as well sir.

as for me:

28/9/09

Sn: 65/2 70/2 75/2 80/1x3 [had 2 out fronts b/c of my hesitation to get into he bottom but 3 solid lifts for the first time in ages. feels great]

ClJk: 90/2 100/2 105/1 110/1x2 [yey felt light. just gotta get rigid on my jerk lock outs. second one had a baby press b/c I didnt lock it hard enough]

BkSq: 135/3 150/3 155/3

-chris

[Neospartan]

9/28/09

Training with the Weightlifting Club @ the Univ.

I was pretty tired from Sunday and not getting enough sleep so I cut the training short.

Clean & Jerks:
-up to 85kg
-The plan was to go up to 90kg, but tiredness was settling in. I was not able to find my groove in the clean.

Clean Pulls:
3sets up to 80kg, 4reps,

again

3sets up to 85kg, 3reps,
-some were good, some not.
–I think on some I was pulling with my back as I came off the floor which is why some didn’t have any Clank to them.

Quick pull ups:
3 sets.

Go home eat and SLEEP!

[romanaz]

[quote]Avocado wrote:
Good job on the comp romanaz. Too bad about the extenuating circumstances with you not have your usual coach. keep those long walks and conditioning up and you’ll drop the 15kg easy by next year. ignore the carbs as well sir.

as for me:

28/9/09

Sn: 65/2 70/2 75/2 80/1x3 [had 2 out fronts b/c of my hesitation to get into he bottom but 3 solid lifts for the first time in ages. feels great]

ClJk: 90/2 100/2 105/1 110/1x2 [yey felt light. just gotta get rigid on my jerk lock outs. second one had a baby press b/c I didnt lock it hard enough]

BkSq: 135/3 150/3 155/3

-chris[/quote]

funny thing, mike has coached me at the meets all year actually!

[Avocado]

29/9/09

P Sn: 70/3x3
P Cl: 90/3 100/3 105/3 [last set really had a fucked pattern. made all the rps but they werent pretty. really wanted to full clean]
GM: 60/8 93/8x2

-chris