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

Training Powerlifting
541

[quote]Sneaky weasel wrote:
romanaz wrote:
Sneaky weasel wrote:
Had a decent meet in Moorestown yesterday, but dissatisfied.

Snatch: 83 easy, 85 had to hold for a second but was still easy, then forgot to move my feet out in the catch on 87. Stupid mistake; weight felt like a toy. Also disappointed my coach didn’t let me go for 90…might’ve missed it, but then again, might’ve pulled harder too.

C&J: cleaned 105 like a toy, smoked the jerk. 108 same. Took 110 for 3rd attempt, cleaned it like nothing, then forgot that I actually had to be aggressive in the jerk. STUPID, especially since the jerk is probably my best movement when I’m on my game, which I was yesterday. Annoyed that I missed something that should’ve been in the bag.

I’m taking the next week off OL…need a bit of a mental break. I will be beating up the Princeton BJJ club in order to get some GPP for the next cycle going, but will otherwise stay out of the gym, I think.

oh, snap, that was you Tim? Your jerks looked mad strong, just gotta stick it on that last one and you woulda had it.

I got pictures of you lifting if you want them, watch for a gallery posted onto goheavy.

Ben, actually. Tim was in the grey singlet. I would love pictures…let me know where I can find them.[/quote]

ah, thats right, I could never pin you two apart for some reason, and it reflects in my photo library! haha, yeah, I gotta organize the few hundred I took and put them up. Should be good.

542

hey guys, i’m new to posting on here…
i’m getting ready for an o-lift competition on the 2nd weekend in november. last week was sort of a test week, trying to set some new pr’s.

i’m 21 and compete at 69kg but train a little heavier (about 72kg usually)

Friday’s workout:

Snatch from blocks - 90kg/2, 93kg/2, 97kg/2 (PR)
Snatch Pull - 100kg / 3x3
Front Squat - 125kg/3, 130kg/3, 130kg/3
RDL - 90kg/5 x3
chin ups and abs

we end almost every workout with rdl and abs as assistance to the core and trunk. chins are just for my own personal satisfaction because as much as i love being strong i love LOOKING strong haha… nothing like big arms and back (perepetchenov, li hongli)

543

04/10/09
90% Sn 40/4 50/2 55/3 55/3 55/3
FS 60/5 70/3 75/2 80/2 80/2 82.5/2 85/2
SG SLDL 60/5 80/8 85/8 90/8
Incline bench 40/5 50/4 60/8 60/9 60/7 (messed up the reps a bit here)

05/10/09

90%Cl 40/5 50/4 60/3 70/3 72.5/3 75/3 75/3
Pwr J 40/3 50/3 55/3 60/3 62.5/3 65/3
OHS 40/5 50/3 55/5 60/5 65/4

Still trying to get them jerks stronger.
Machook those numbers are pretty sick, how long you been training? Im jealous, you weigh less and lift more :frowning:
insomnia

544

[quote]romanaz wrote:
your cleans were sick dude, very easy. dfreeze was who? why did I not know he was therE?
[/quote]

I lifted [horribly] in the middle of the 85/94 session in the navy+red singlet. Dr. Manhattan was warming me up downstairs under Leo’s eye.

545

[quote]dfreezy wrote:
romanaz wrote:
your cleans were sick dude, very easy. dfreeze was who? why did I not know he was therE?

I lifted [horribly] in the middle of the 85/94 session in the navy+red singlet. Dr. Manhattan was warming me up downstairs under Leo’s eye.[/quote]

i might not have seen you lift or warmup, I was busy filming rito’s warmups and lifts… what did you lift? I don’t remember seeing you, although I’m sure I did. And I’m sure you noticed me, with that GIANT camera lol.

546

[quote]romanaz wrote:
dfreezy wrote:
romanaz wrote:
your cleans were sick dude, very easy. dfreeze was who? why did I not know he was therE?

I lifted [horribly] in the middle of the 85/94 session in the navy+red singlet. Dr. Manhattan was warming me up downstairs under Leo’s eye.

i might not have seen you lift or warmup, I was busy filming rito’s warmups and lifts… what did you lift? I don’t remember seeing you, although I’m sure I did. And I’m sure you noticed me, with that GIANT camera lol.[/quote]

check ur PM romanaz

cleans felt easy, as I spend the week prior hammering out both the 1st & 2nd pull after Dr. Manhattan had told me my starting position was Fucked up.

lots of pulls off the floor… unfortunately the same cannot be said about the snatch (let alone the jerk, my back is still hurting lol), but I am very happy with my cleans.

10/5/09

light training with the Univ’s Weightlifting club

Planks:
3sets + 35lb plate, 60-45seconds.

Leg Raises
-4sets 10reps
(my grip kept giving out)

Reverse Row?? (put the bar on the rack pins, lay on the floor, grip the bar and pull yourself)
-4sets 8reps

GO HOME!

547

lot goes on here. Good work on the meet all you new england [right?] ers. Nice cleans in the vid koing. you got that fast fast fast hip/quad “pop” in there way too easy.

5/10/09

Sn: 70/2 75/2 80/1 82.5/1 85/1x2 [so nice and light on these. makes me mad smiley. went right up and coach loved that shit. He must have thought i was a different lifter. bodes well for the test on friday. time to hit tht 100kg]

ClJk: 90/2 95/2 100/2 105/1 110/1x2 [ both of the 110’s were shakey nd had shitty jerks. I just couldnt get aggressive on the jerk. I had one mullign/miss on one ClJk because the post-clean zoomies were getting way to crazy. had to dump it nd get back into the real after 10s standing there waiting.]

-chris

548

thanks insomnia
i’ve been training about a year and a half now with a weightlifting coach and team

549

[quote]Avocado wrote:
lot goes on here. Good work on the meet all you new england [right?] ers. Nice cleans in the vid koing. you got that fast fast fast hip/quad “pop” in there way too easy.

5/10/09

Sn: 70/2 75/2 80/1 82.5/1 85/1x2 [so nice and light on these. makes me mad smiley. went right up and coach loved that shit. He must have thought i was a different lifter. bodes well for the test on friday. time to hit tht 100kg]

ClJk: 90/2 95/2 100/2 105/1 110/1x2 [ both of the 110’s were shakey nd had shitty jerks. I just couldnt get aggressive on the jerk. I had one mullign/miss on one ClJk because the post-clean zoomies were getting way to crazy. had to dump it nd get back into the real after 10s standing there waiting.]

-chris[/quote]

Getting a 100Kg is a sweet Snatch!

I’ve seen some very good lifters and that changes your perspective on things when you see them lift so fast, powerful and sharp. It’s been about 3yrs now that I’ve really gotten the 2nd pull properly. Now I open up really fast and aggressively but the bar does get away from me at times and I need to stay closer to the bar/ not let the bar get away but I’m working on it

05/10/09 : Week 5 : Day 2 of the Russian Back Squat Routine

Dynamic warm ups

Back Squats
bar x 6
60kg x 6
100kg x 3
130kg x 2
160kg x 1

95% x 3reps x 3sets
178kg x 3
178kg x 3
178kg x 3

Koing

550

6/10/09

P Sn: 40/3 50/3 60/3 70/3x3
P Cl: 70/3 80/3 90/3x2 100/3
GM: 60/8 85/8 95/8

-chris

551

tuesday - went in and had some fun today.

Snatch
40x2x3
50x2x2
55x2,1
60x1x4

Clean and Jerks
60x2+2x2
70x2+2x2
75x1+1
80x1+1
85x1+1
92.5x1+1 [I believe this is a training PR for clean and jerks, even though I cleaned 95 multiple times in training.]

Back Squat
60x5
90x2
100x2
110x1
120x1

abs stretching, ran 3 laps on the track until my shins hurt LIKE HELL OMG.

bw 97.3kg.

snatchs felt meh, not bad not good. slow under. Cleans felt good although 85 and 92.5 felt very slow, i felt wicked fast under the bar, sat in the bottom under 85 and 92.5 for what felt like forever, which means like 1 second at most. Jerks were easy today. Maybe doing the Metropolitan championships as an extra to nail 175 in the total.

552

130 kg front squat PR at around 80kg BW

553

8/10/09

P Sn: 40/3 50/3 60/3 70/3x2
P Jk: 40/3 60/3 70/3 80/3x2
OH Pr: 50/8x3

-chris

554

went in today again, talked to coach nick, and I will be skipping the metro’s this year in order to train harder and better for the FDU Open in January. If a meet comes up in mid-late november or early december I’ll head to it, if not, oh well. Goals are to snatch 80-85 and clean and jerk 105-110 at the FDU Open.

PowerSnatch
40x2x3
50x2x2

Snatch [coach wants me to stop powersnatching to work on squat snatching better]
50x2x2
55x2x2
60x2x2 [last rep on last set was so HARD, felt so heavy, so naturally I added weight]
65x1x4 [missed 3 attempt barely]

Clean and Jerk
50x2+2x3
60x2+2
70x2+2
80x1+1
85x1+1 [heavy as fuck all]

Back Squat
70x3
90x2
110x2x2 [heavy but went well]
70x3

abs + stretching, bw was 97.1kg, which is good for late afternoon for me.

555

7/09/2009: Week 5 : Day 3 : 150kg (80%) x 2reps x 6sets

Dynamic warm ups

Back Squats
bar x6
bar x6
60kg x 6reps
100kg x 2reps
130kg x 2reps

150kg x 2reps
150kg x 2reps
150kg x 2reps
150kg x 2reps
150kg x 2reps
150kg x 2reps

easy

crunches
12reps
12reps
12reps

Koing

556

TEST DAY:

Sn: 95kg yey for PR
ClJk: 115kg really sub optimal for me i think. pretty drained from snatch.
BkSq: 184kg terrible for me. way too bagged to get a good squat.

-chris

557

Sup brehs

PR’d on snatch today 92.5 kg. 100kg is now within striking distance
Clean and jerks didn’t go so hot, didn’t make 100%

However, tommorow is another test day and big things will happen.

558

10/9/09
light training at the Univ Gym

Step ups:
-bw+20lbs (5sets of 5reps)
-bw+30lbs (5sets of 3reps)
-bw+40lbs (5sets of 3reps)
-bw+40lbs (5sets of 5reps)
-bw+20lbs (2sets of 8reps)

Pistols:
-1 each leg x3

One arm Shoulder Press:
-40lbs 5reps
-50lbs 5reps
-60lbs 3reps
-65lbs 2reps
-70lbs… I was not going to keep leaning to the side so, 0reps
-60lbs 3reps
-65lbs 2reps

One arm Face Pulls
-1set of 8reps
One arm Shoulder Pulls? (move the pullie down a bit)
-1sets of 8reps
One arm BellowShoulder Pulls? (move the pullie further down)
-1set of 8reps
One arm Bottom-of-Chest Pull? (move the pullie even lower)
-1set of 8reps
----do this whole thing 2x

Stretch & GO HOME!

559

[quote]Invictica wrote:
Sup brehs

PR’d on snatch today 92.5 kg. 100kg is now within striking distance
Clean and jerks didn’t go so hot, didn’t make 100%

However, tommorow is another test day and big things will happen.[/quote]

Wow, we had essentially the same test day +/-2.5kgs on the snatch and +/-10kg of body weight. Nice work mate. For your CJ is it the clean or the jerk that shits the bed. For me its the jerk. I just cant get my foot work consistent. soon tho.

-chris

560

Saturday morning

Snatch
40x2x2
50x2x2
55x2x2
60x2x3
65x1
70x1
74x0,0 [GAY]
70x1
74x0 [SO FUCKING CLOSE MY GOD WTF]

Clean and Jerks
60x2+2x2
70x2+2
80x1+0,1+1 [blanked on the first jerk, so LAME]
87.5x1+1 [shaking like a leaf on a tree on that recovery of the jerk]
60x2+2x2

Back Squat
60x3
90x3x2

abs stretching etc…

bw was 96.7… its going down =D.

Coach Pete Roselli (my favorite coach who isn’t my coach) was trying to help me with my issue of my feet (mostly my right) turning in in the squat snatch position, its something I really need to work on if I want to snatch 85 by FDU Open time.