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

Training Powerlifting
581

[quote]Invictica wrote:
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

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.[/quote]

For me this is the begining of my 6 week meso until prov’s in november. Last week I got a bunch of maxes in. It’s also really a great chance for me to get my jerk patterning down as i seem to have lost that since may.

-chris

582

Haven’t posted in a while… I was busy working on the technique of the lifts. I feel like I am making good progression since I started o-lifting about a month ago. Still need some work on explosion especially on jerk

Today

Sn: worked up to 3x3 at 60kg

Clean: worked up to 3x3 at 90kg

2 Front squat, 1 Jerk
80 x 1 set
85 x 1 set
90 x 3 sets
95 x 1 set

Press 4x4 55kg

583

10/16/09

Box jumps: x6x4 @ 40in? 42? something like that.

Clean pulls: 90/5, 110/4, 120/3x3

Squat: 50, 70, 90/3, 100/3, 110/3, 120/3x3

Clean 1st pull, feet elevated: 110/3, 115/3x3

584

koing -

first one was lost in front, second i had it overhead but it put me backwards off balance and my left knee is hurting a bit cuz of it.

I miss most of my snatchs in front.

585

Looking strong there Koing.

8/16/09

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

Snatch:
-up to 76kg
-got cocky, felt strong, and went for 81kg…missed… it was so close I kept trying and kept missing :frowning:
-after viewing the video replays, it looks like I am jumping a little bit back. I catch the bar solid overhead, but it is just upfront and it falls forward.

I spent after these snatches…

Snatch Pull off Boxes:
-from 65kg to 75kg… so hard.

Snatch Pull off floor:
-from 65kg to 75kg… even harder.

Back Squats:
-up to 104kg x3, I tried to do 111kg but said fuck it.

Shoulder Press superset by planks
-40kg + 30sec plank w/t 20kgplate
-50kg (felt heavy) + 30sec plank w/t 20kgplate
-55kg (easier) + 30sec plank w/t 20kgplate
-60kg (heavy)
–walked around with the 60kg overhead until I coult not hold it anymore.

586

[quote]Koing wrote:
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.

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[/quote]
Great job on your powersnatches. It’s good to see your video, I have been wondering what exactly is powersnatch depth as far as your legs goes anyway. I noticed yours is a few inches above parallel, less on your less explosive pulls. Mine are higher, but not on purpose, and in fact I think trying to pull the bar six feet up in the air before catching it is hurting my shoulders. Thanks Doc

587

17/10/09

Sn: 50/2 57.5/2 62.5/2x3
ClJk: 60/2 70/2 75/2x3
BkSq: 95/5 110/5 120/5 130/5x2

GHR: bw/20 +10kg/10x2 [OMG hamstrings flying off legs]

Last light day. Back past 80% and on to provs.

-chris

588

10/17/09

Hang Snatch: 40/5, 50/3, 55/2, 60/2, 65/2, 70/2x2…bleh. Haven’t done these in a while. They feel weird, and slow. This may indicate I need more work on my second pull.

Clean from blocks: 50/5, 60/3, 70/3, 80/2, 90/2x3

Squat: 50/5, 70/5, 90/3, 100/3, 110/3, 120/2, 125/2

589

10/18/09

Playing Football!

:slight_smile:

590

seems thursdays workout pushed my left knee back to much and i strained the tendon on the back of the knee… hurts to bend it a bit, its getting better, hoping for a comeback workout wednesday

591

[quote]romanaz wrote:
koing -

first one was lost in front, second i had it overhead but it put me backwards off balance and my left knee is hurting a bit cuz of it.

I miss most of my snatchs in front.[/quote]

I see mate. I tend to lose mine behind but thats because I dont’ keep the 2nd pull tight enough on limit weights.

Koing

592

[quote]Dr.PowerClean wrote:
Koing wrote:
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.

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
Great job on your powersnatches. It’s good to see your video, I have been wondering what exactly is powersnatch depth as far as your legs goes anyway. I noticed yours is a few inches above parallel, less on your less explosive pulls. Mine are higher, but not on purpose, and in fact I think trying to pull the bar six feet up in the air before catching it is hurting my shoulders. Thanks Doc

[/quote]

Power Lifts are above parallel, the 104 was just above. The 102 was a better example and the 100 was a better example still.

The aim is to tear the bar up as high as possible and to receive it as high as possible. But because it was heavy I’ll end up in a deeper squat.

Koing

593

Well i don’t know if anyone remembers me but whatever. I had an injury with my hip/thigh joint… or something. Basically any heavy weight on the bottom position would hurt quite a bit. The heavier/deeper I went the more it hurt. It didn’t hurt if I just walked or anything but it kept me from going any heavier. Which is a pity cause i had reached doing 4 sets of 4 120kgs back squat, which was the highest ever. anyway

I started again and have done pretty well considering how long I’ve been away. Surprisingly my oly numbers have only gone down a bit compared to my strength(back squats, overhead press etc) numbers which have gone down a lot. I can power clean 95kgs but i struggle with 5 reps of 100kgs back squat. maybe I just need some more time to get some more endurance. whatever.

Anyway I have a question with the jerk. I seem to be doing okay with up to say… 80% of my max but after that, it just feels so heavy. I’ll make the dip and make the jerk but then when I try to get to the receiving position its like, no matter how hard I seem to try, my legs just won’t spread apart enough.

Its like I’m not fast enough but that doesn’t make sense cause after the weight leaves your shoulders you basically have just the bodyweight to move. It sucks cause I know I could be jerking a lot more than I am now if I simply corrected this. Any ideas as to how?

594

lordstorm88,

Jerk = a lot of practice
When your squats are down your Jerks will feel A LOT heavier.

Your foot not being able to move far enough apart is because your not driving the bar high enough. At 80% it’s fine as it’s at a weight where you can drive the bar up high enough. At 90%+ it’s heavier and your not quite able to do it.

More pratice,
Get your squts up
Power jerks to help the drive drive dip phase
Technique work to get your feet moving really fast

Koing

595

heres a bunch of videos from just 8 days ago at a comp. Maybe they’ll help you figure out whats wrong with me. Feel free to comment on anything technique related. I’m always open to suggestions. Right now I’m trying to pull the bar more towards me right after the 2nd pull ends, so that it goes straight up. Also trying to turn my elbows faster in the (power) cleans.

didnt videotape first snatch, it was 65kgs and was power snatched

70kgs power snatch

75kgs snatch fail - I like this one. I did throw the bar forward but I like how fast I get under the bar.

85kgs power clean and jerk

90kgs power clean and jerk - not counted cause my arms shook too much I guess. I didn’t even realize it.

95kgs clean and jerk, failed jerk

596

19/10/09

PSn: 40/3 50/3 60/2 70/2x3
PClJk: 60/2 70/2 80/2x3

Still not heavy but feeling tons more consistent on the jerk.

-chris

597

[quote]Koing wrote:
romanaz wrote:
koing -

first one was lost in front, second i had it overhead but it put me backwards off balance and my left knee is hurting a bit cuz of it.

I miss most of my snatchs in front.

I see mate. I tend to lose mine behind but thats because I dont’ keep the 2nd pull tight enough on limit weights.

Koing
[/quote]

i’ve been out-pysching myself on limit weights, aka anything over 70. thats my biggest issue right now.

598

Lordstorm88 I remember you man.

I need to mention, playing Football (flag) as a offence/defensive line, the day after it rained hard, with jungle boots, is the best C.O.R.E workout EVER!
-even my foot is sore man, my FOOT! wtf?!?

10/19/09

Training at the Univ Gym with the Weightlifting Club.
Cleans…
—I did a 94kg C&J at the meet, but I knew I had more in the tank. So today:
-95kg PR!
-100kg missed :frowning:
-100kg GOT that SOB!

Clean Pulls:
-90kg, 95kg, 100kg
—3reps
-90kg, 95kg, 105kg
—3reps

Back Squat:
-Up to 125kg 1rep

1arm Dumbell Shoulder Press
-up to 70lbs 2reps.

Stretch, talk with my friend, and GO HOME!

599

10/19/09

Snatch from blocks: 40/5, 50/3, 55/3, 60/3, 65/2, 70/2x4

Snatch pull w/ a pause at the knees: 80/4, 85/3, 90/3x3

F Sq: 50/5, 70/4, 80/3, 90/3, 100/3x3

Step ups: 40/6x3

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

Snatches have been feeling a little meh lately. Figured out the problem today–I’ve been getting up on my toes too early, leaving my shoulders behind the bar at the second pull. Focused on driving through flat-footed, and got a lot more pull and better catches out of it.

600

70kg PS
Soft under the bar. You got to be ROCK HARD under the bar. This includes your arms, your right arm is noticeably bent, This will be either a case of more ‘focusing’ and pushing the bar up and extending your arms and a few dips/ wide grip pull ups to make sure your not deficient here.

75kg
Pick if you will either PS or full Snatch imo. Why switch inbetween like this? Makes no sense. Even if the 70kg is light full Snatch it. You get use to holding the bottom position. It’s like you bench press and then decide to go military press without warm up. Sure it covers some of the range but it’s not the EXACT FULL RANGE. I reckon had you Snatched 65 and 70 you’d have been in better shape for 75.

85
Your first pull is rock solid, very good, hips and shoulders raise at the same angle = good. The most fundamental thing down = good

Jerk you don’t really catch the bounce and your back leg is stiff = not good, it should be bent at the knee and you should be on your toes so that the heel is raised up high. This then sets your hips square

90
see above

95
see above

Jerks you drive it backwards, you don’t drive the bar up and you don’t move your front foot at all. It should move at least the length of your foot forwards so that your heel is at least where your soes would be if you put your weightlifting shoe in front of your front foot when you stand up.

Need to attack the 2nd pull more but this comes with practice. Iron out the Jerks and you’ll lift a chunk more.

The Snatch’s you go to pick one or the other. I would advise against doing Power Snatch’s as you’ll never fully learn to pull under the bar properly with speed. Once it’s ingrained you can do PS as at the moment you won’t ever attck the bar as well as you could.

Keep it up!

Koing