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

Training Powerlifting
561

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.

562

[quote]Avocado wrote:
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.

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[/quote]

Thanks Bro.

Another Test day today. Bombed on the snatches, yesterday took alot out of me, but CJ 112.5 today. 2.5kg PR. My total has gone up 5kg in two days. 20kg till the National Qualifier. BOO YEA!

Avo, usually if I can clean it, I can jerk it. My push press/jerk numbers are so disproportionate to my clean numbers.

563

[quote]Invictica wrote:
Avocado wrote:
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.

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

Thanks Bro.

Another Test day today. Bombed on the snatches, yesterday took alot out of me, but CJ 112.5 today. 2.5kg PR. My total has gone up 5kg in two days. 20kg till the National Qualifier. BOO YEA!

Avo, usually if I can clean it, I can jerk it. My push press/jerk numbers are so disproportionate to my clean numbers.
[/quote]

Nice work bud. When is your provincials? Mine is on nov 21. I am 6 weeks out so i gotta drop a kg per week for my weight it [ish] and try to get that 100kg up along with getting my jerk up around 125kg ideally. The week of my test [last week] was a pretty rough week sleep/recovery wise so im confident that Ill have more sauce in these next weeks given that i focus on recovery.

Basically me not foam/ABS rolling = me sucking

-chris

564

avocado,

nice numbers, what class are you looking to copmete in? i’m in the same boat, need to lose 4kg in 4 weeks for my competition, a kg a week is easy if you really watch keep track of what you eat.

if your provincials are in nov then are you a junior? …and ya foam rolling makes such a difference when training’s hard.
after this week i have a test week so hopefully i’ll be able to throw up some pr vids for you guys. i’ve got some older ones on my youtube channel though

565

^Sweet lifts man.

10/12/09 Back in the mix after a week semi-off.

Snatch: 40/5, 50/3, 60/3, 65/2, 70/2x3

Clean: 50/4, 60/3, 70/3, 80/2, 90/2x3

Split squat: 45/6x3

Press: 40/5, 50/5, 55/5, 60/5

566

Went in did some heavy-ish volume stuff I guess. Mostly moderatley heavy lifts for doubles, and light squats.

Snatch
40x2x4
50x2x2
60x2x3
60x1 [last rep of last set my knees didn’t move out of the way (trying to break that bad habit) and I powersnatched it so I did it again)

Clean and Jerks
60x2+2x2
70x2+2x2
80x2+2x3 [jerks felt good, last one was almost perfect]

Back Squats
60x5
90x3x3

stretching + 10 minutes on the elliptical sweating my ass off.

bw was 96.9 =D

so, I’m so god damn motherfucking SLOW UNDER THE BAR in my snatch’s. I was purposefully working on a slow first pull to get the knees back notion engrained and my 2nd pull is so goddamn massive or so it seems, and I was trying to pull under, but on pretty much every lift, I felt like I was catching it a foot above my bottom position and riding it down. Cleans were all rough as shit, 80 was a joke to pull, but standing up was so weak, which is NEVER the case for me… and the jerks were easy, once again, never the case for me… wtf? Back squats were easy, as I wanted them to be.

567

[quote]machook wrote:
avocado,

nice numbers, what class are you looking to copmete in? i’m in the same boat, need to lose 4kg in 4 weeks for my competition, a kg a week is easy if you really watch keep track of what you eat.

if your provincials are in nov then are you a junior? …and ya foam rolling makes such a difference when training’s hard.
after this week i have a test week so hopefully i’ll be able to throw up some pr vids for you guys. i’ve got some older ones on my youtube channel though

[/quote]

nah mang i aint no junior, I’m old as fuck. In AB our provs are in November. Ideally speaking, I hope to make 100-105 and 120-130 by november. If i get my jerk pattern down and consume the flesh of my enemies [turkeys. at 99c per pound they are my new choice of food. I bought 3 and froze 1 maybe ill grab afew more while they last.] I will get there in 6 weeks.

I gotta weigh in at 85 kg so that means a shit ton of long walks up hill and very careful carb ups. And an ass load of wax beans and green beans in shakes [can’t taste with blue berries].

Good luck on your test sir. Get fast underneath. Unlike me.

-chris

568

[quote]romanaz wrote:
Went in did some heavy-ish volume stuff I guess. Mostly moderatley heavy lifts for doubles, and light squats.

Snatch
40x2x4
50x2x2
60x2x3
60x1 [last rep of last set my knees didn’t move out of the way (trying to break that bad habit) and I powersnatched it so I did it again)

Clean and Jerks
60x2+2x2
70x2+2x2
80x2+2x3 [jerks felt good, last one was almost perfect]

Back Squats
60x5
90x3x3

stretching + 10 minutes on the elliptical sweating my ass off.

bw was 96.9 =D

so, I’m so god damn motherfucking SLOW UNDER THE BAR in my snatch’s. I was purposefully working on a slow first pull to get the knees back notion engrained and my 2nd pull is so goddamn massive or so it seems, and I was trying to pull under, but on pretty much every lift, I felt like I was catching it a foot above my bottom position and riding it down. Cleans were all rough as shit, 80 was a joke to pull, but standing up was so weak, which is NEVER the case for me… and the jerks were easy, once again, never the case for me… wtf? Back squats were easy, as I wanted them to be. [/quote]

You make it sound like a high catch is a bad thing. Shit means you got POWA and more kg’s in the tank sir.

Also good work on that elliptical shit mate. Stay on that cunt for like a hour. You and me both buddy. We’ll start a random hours of low speed gey cardio log. I’m not allowed to do any intervals as they’ll wear me out for lifting so its all walking and getting into extremely slow fights with tai chi in-the-park experts. One hour ninja battle in mashed potatoes is on the program for tommmorow.

-chris

569

[quote]Avocado wrote:
romanaz wrote:
Went in did some heavy-ish volume stuff I guess. Mostly moderatley heavy lifts for doubles, and light squats.

Snatch
40x2x4
50x2x2
60x2x3
60x1 [last rep of last set my knees didn’t move out of the way (trying to break that bad habit) and I powersnatched it so I did it again)

Clean and Jerks
60x2+2x2
70x2+2x2
80x2+2x3 [jerks felt good, last one was almost perfect]

Back Squats
60x5
90x3x3

stretching + 10 minutes on the elliptical sweating my ass off.

bw was 96.9 =D

so, I’m so god damn motherfucking SLOW UNDER THE BAR in my snatch’s. I was purposefully working on a slow first pull to get the knees back notion engrained and my 2nd pull is so goddamn massive or so it seems, and I was trying to pull under, but on pretty much every lift, I felt like I was catching it a foot above my bottom position and riding it down. Cleans were all rough as shit, 80 was a joke to pull, but standing up was so weak, which is NEVER the case for me… and the jerks were easy, once again, never the case for me… wtf? Back squats were easy, as I wanted them to be.

You make it sound like a high catch is a bad thing. Shit means you got POWA and more kg’s in the tank sir.

Also good work on that elliptical shit mate. Stay on that cunt for like a hour. You and me both buddy. We’ll start a random hours of low speed gey cardio log. I’m not allowed to do any intervals as they’ll wear me out for lifting so its all walking and getting into extremely slow fights with tai chi in-the-park experts. One hour ninja battle in mashed potatoes is on the program for tommmorow.

-chris[/quote]

I do my cardio in spurts kinda like HIIT or w/e they call it. Doing it for to long will start to condition your body for that. I’d rather be wiped out then slow.

and in terms of a high catch, it is bad, because I can probably pull 80+ high enough to snatch but I’m to slow under! 60kilo’s no problem, 160kilo’s, big problem!

570

[quote]romanaz wrote:
Avocado wrote:
romanaz wrote:
Went in did some heavy-ish volume stuff I guess. Mostly moderatley heavy lifts for doubles, and light squats.

Snatch
40x2x4
50x2x2
60x2x3
60x1 [last rep of last set my knees didn’t move out of the way (trying to break that bad habit) and I powersnatched it so I did it again)

Clean and Jerks
60x2+2x2
70x2+2x2
80x2+2x3 [jerks felt good, last one was almost perfect]

Back Squats
60x5
90x3x3

stretching + 10 minutes on the elliptical sweating my ass off.

bw was 96.9 =D

so, I’m so god damn motherfucking SLOW UNDER THE BAR in my snatch’s. I was purposefully working on a slow first pull to get the knees back notion engrained and my 2nd pull is so goddamn massive or so it seems, and I was trying to pull under, but on pretty much every lift, I felt like I was catching it a foot above my bottom position and riding it down. Cleans were all rough as shit, 80 was a joke to pull, but standing up was so weak, which is NEVER the case for me… and the jerks were easy, once again, never the case for me… wtf? Back squats were easy, as I wanted them to be.

You make it sound like a high catch is a bad thing. Shit means you got POWA and more kg’s in the tank sir.

Also good work on that elliptical shit mate. Stay on that cunt for like a hour. You and me both buddy. We’ll start a random hours of low speed gey cardio log. I’m not allowed to do any intervals as they’ll wear me out for lifting so its all walking and getting into extremely slow fights with tai chi in-the-park experts. One hour ninja battle in mashed potatoes is on the program for tommmorow.

-chris

I do my cardio in spurts kinda like HIIT or w/e they call it. Doing it for to long will start to condition your body for that. I’d rather be wiped out then slow.

and in terms of a high catch, it is bad, because I can probably pull 80+ high enough to snatch but I’m to slow under! 60kilo’s no problem, 160kilo’s, big problem!
[/quote]

LOL I suppose in that sense it’s not good to catch high but at least you know you’re not short changing the pull.

However the cardio gets done is good. At least you can save the time. As for me im not jogging or anything just walking so i should be spared the slowing effect. also i do it separate from my lifting. The research ive read says that so long as your not jogging and just walking you dont get any muscle fiber conversion over the long run [1 year for that study].

A couple 20kg complexes are in the works for me as well this week.

13/10/09

Sn: 50/2 57.5/2 62.5/2x3
ClJk: 60/2 70/2 75/2x3
Bk Sq: 95/5 110/5 120/5x3

nice light week ahead and then back into the grinder. I think my core/abs shit was more work than the lifts today.

-chris

571

yeah man… good thing I ain’t dropping no weight. Still, I do cardio everyday. I run to my 1st class every morning (1/4 mile +) because I am always late. lol

10/12/09
Quick training because I had midterm to study for.

Conventional Deadlift:
-up to 365lbs (felt easier than last time I did it… months ago)

Pull-ups, superset with T-bar Rows (machine)
-5sets, didn’t count reps anywhere between 3-8

quick stretch and GO READ History of the Ottoman Empire!

572

avocado - I actually do short change my pull! lol.

anyhow coach was in today and my workout went well, I was sore before it ended.

Hypers
2 sets of 6

Front Squats
50x3
70x3
80x3
90x3
100x2x2
110x1x3 [I’ll call this a PR, haven’t front squatted in nearly a year + last time I hit this was ~2 years ago.]

Snatch from Blocks
40x3
50x3
55x3
60x2x4 [I’m not extending at the top of my pull, still need to be quicker under and push my knees out at the bottom of the squat. ]

PowerJerk from the Rack
60x3
70x3
80x2
85x2
90x1x4 [2 of these 4 were nearly squat jerks]

PowerCleans
50x2x2
60x2x2
70x2x2
80x2x2
85x1x4 [PR’s + 5kg on the powerclean, slow off floor, fast @ 2nd pull, fast turnover, felt good]

Back Squat
70x2 [got yelled at, coach wanted me to start @ 100]
100x2
110x2
120x2
130x1 [tied PR since coming back]
135x1x2 [5kg PR since coming back, tied all time olympic squat PR]
110x2x2

GoodMornings
50x5x2

stretching, no abs or cardio, so EXHAUSTED.

bw was 97.9kg, but that was the fault of celebrating my roommate getting a job @ best buy and getting his car back from the shop with his new engine, hit up Sonic =D

573

10/13/09

Snatch pull: 70/5, 80/4, 85/4, 90/3x3…feels like there’s nothing on the bar. SOON.

Front squat: 50/5, 70/5, 90/3, 100/2, 105/2x3

DB rows

Abs

574

[quote]machook wrote:
avocado,

nice numbers, what class are you looking to copmete in? i’m in the same boat, need to lose 4kg in 4 weeks for my competition, a kg a week is easy if you really watch keep track of what you eat.

if your provincials are in nov then are you a junior? …and ya foam rolling makes such a difference when training’s hard.
after this week i have a test week so hopefully i’ll be able to throw up some pr vids for you guys. i’ve got some older ones on my youtube channel though

[/quote]

You look very sharp on the Cleans mate! How are your Snatch and more importantly the Jerk?

12/10/09 : Week 6: Day 1 of the Russian Back Squat Routine 1RM x 2reps x 2sets

Dynamic warm ups

Back Squat
bar x 6
bar x 6
60kg x 4reps
100kg x 3reps
130kg x 2reps
150kg x 1rep
170kg x 1rep
180kg x 1rep

187kg x 2rep : 2RM
187kg x 2rep : 2RM

Felt bad ass to do 2r x 2s with my 1RM :D, more so when I got pinned on 185 on 5 occasions when I tested a more recent 1RM. I did 187 about 10 weeks ago.

Tonight will be easy 150 x 2r x 6s then test on Monday and next Wednesday :slight_smile:

Koing

575

10/14/09

Snatch: 40/5, 50/3, 55/3, 60/3, 65/3x3

Clean and jerk: 50/4, 70/3, 80/2, 85/2x3

hypers

pull ups

576

14/10/09 : Week 6 Day 2 of Russian Squat Routine : 80% x 2reps x 6sets

Dynamic warm ups

Back Squats
bar x 6
bar x 6
60kg x 4reps
100kg x 2reps
130kg x 1rep

150kg x 2reps : felt heavy
150kg x 2reps : felt heavy
150kg x 2reps : felt better
150kg x 2reps : felt better
150kg x 2reps : felt light
150kg x 2reps : felt lighter

Hmmmmm…Monday’s exertions has obviously taken it out of me as the unracking 150 felt A LOT heavier then when it did on Monday! Felt LIGHT on Monday on my way to 187kg. Me thinks CNS fatigue? Also standard 18hrs sleep in 3 days :frowning: and I had about 22hrs sleep over the weekend :stuck_out_tongue:

Military Press
60kg x 1
75kg x 1
60kg x 1
70kg x 1
80kg x 1
85kg x 1 : +2kg PB
85kg x 1 : +2kg PB
85kg x 0 : lol, then I push pressed it :stuck_out_tongue:

I reckon a BW Military Press is around mine before the end of the year :smiley:

Didn’t max out PS as the Cleans felt heavy to start with. I’m training with a buddy tonight so I may do some stuff tonight. May just do some speed and technical work.

Discussed with my coach about my approach and comp in December. After the squats next week I’ll hammer in volume in the lifts for 2-2.5 weeks then start to lift heavy singles in the run up to the comp. Once every 4-5 sessions I’ll back squat 160kg x 6reps x 5sets to blow out the cob webs and do a hacked up Russian squat taking the last 3 weeks or so as a guideline for myself. Aiming 120/150 on 5th December. BW about 90kg at the moment? Not fussed what I weigh as long as I’m putting up decent numbers. Not going to push crazy bw next y ear, just eat take my supps and see where the weight goes.

But next year will be my year and the factor I’ll concentrate on is SQUATS AND DEADLIFT STRENGTH for me. If I want to start pounding on 130/160 I’ll need to at least front squat 160kg x 4reps so I see myself doing 3 russian cycles next year. I’ll focus the lifting 6-8 weeks out from the English and British. So at all other times I’ll be working the squats and DL heavy.

My coach and I agreed that at the end of the day WR are won by not the best technique but by the strongest guy. It’s in front but he rushed and caught it.

My coach commented that I should focus less on squating at the risk of my lifts but imo I need to jack up my squats and pulls to add more to my lifts. Coupled with moving up a weight class I feel a lot stronger and more natural at 90kg then I did at 87kg where I had to eat little carbs to maintain 87kg.

With a 160kg front squat Cleaning 150kg isn’t gonig to leave much left at a comp after the Snatchs and Cleans to Jerk the bar! My front squat should be up a bit after pounding the back squats solid for the past 8 weeks.

Koing

577

Sn: 50/2 57.5/2 62.5/2x3
ClJk: 60/2 67.5/2 75/2 80/2x2
FrSq: 70/5 80/5 90/5x3

OOOOOOOOOOOOOOOOO I love light days. Im cycling out my caffene/coffee this week so even the light weeks feel heavy lol.

-chris

578

today went in as well

Front Squat
50x3
60x3
70x3
80x3
90x2
100x2x4

10 minutes break

Snatch
50x2x3
60x2x4
65x2x2
70x1,0+0,0+0,1,1

Snatch pulls
70x3x3
80x2x3
90x1x3

Push Press
50x3x6

stretching, abs and oww soo tired bw 96.7kg

snatchs felt good until the misses @ 70, felt shitty as hell, fatigued, but thats ok. I’ll get over it.

579

[quote]Avocado wrote:
Sn: 50/2 57.5/2 62.5/2x3
ClJk: 60/2 67.5/2 75/2 80/2x2
FrSq: 70/5 80/5 90/5x3

OOOOOOOOOOOOOOOOO I love light days. Im cycling out my caffene/coffee this week so even the light weeks feel heavy lol.

-chris[/quote]

You are a lucky man. The lightest week we have is before competition. Other than that, we don’t get to go below 80% until the cycle is over.

580

[quote]romanaz wrote:
today went in as well

Front Squat
50x3
60x3
70x3
80x3
90x2
100x2x4

10 minutes break

Snatch
50x2x3
60x2x4
65x2x2
70x1,0+0,0+0,1,1

Snatch pulls
70x3x3
80x2x3
90x1x3

Push Press
50x3x6

stretching, abs and oww soo tired bw 96.7kg

snatchs felt good until the misses @ 70, felt shitty as hell, fatigued, but thats ok. I’ll get over it. [/quote]

How did you lose them?

15/09/09: PS to max

Dynamic warm ups

Power Snatch
bar work
40kg x 3reps
40kg x 2reps
50kg x 2reps
60kg x 1rep
70kg x 1rep
80kg x 1rep

90kg x 1rep
95kg : Equal PB : a bit forwards, caught in no mans land
100kg : +5kg PB sweet! Looks and felt rock solid
105kg : fail : a bit too heavy and forced me to go deeper
105kg : fail : felt heavier still! Not enough bar height to PS it
102kg : +7kg PB sweet! 3kg less made a big difference! Much better then the 105kg attempts
104kg : fail got to about parallel and it forced me lower, couldn’t stop at parallel
104kg : +9kg PB sweeet! Attacked it more, was going to full Snatch it but thought f0ck it I’ll have another go, attacked it harder off the floor and got it. Just about a Power Snatch imo. Hips are higher then parallel

I should be able to add 2-3kg when I get back to lifting properly after the following week after maxing my Back Squats out.

I’ll attack the bar much faster off the floor on all of my OLifts from now on. People always point out that I scream off the floor and lose pressure in my stomach but it works for me. It is probably psychological but it works well for me. I pulled the last 104kg off the floor faster then the other weights. I’ll focus on this when I get back to lifting.

Arms are straighter and the bar is closer then usual also but it can be closer. I’ll iron these out later.

Supermans
x15
x15
x20

Koing