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

Training Powerlifting
601

[quote]romanaz wrote:
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

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

Got the head strong as well man.

Koing

602

thats what I’ve found out too. I’ve found out that if I put more effort in the 2nd pull then I can’t get under the bar as fast. So I have to pick either getting under the bar faster or doing the 2nd pull faster. I’m guessing with time though it will sort itself out like you said.

What do you mean? The bounce of the barbel at the end of the dip?

aren’t you supposed to drive it a bit backwards? Well in the 95kgs I jumped backwards too which I didn’t even realize but I shouldn’t do that. But shouldn’t you drive the bar backwards and stay in place or… drive it straight up and jump a bit forward so that in the catching position its right above the back of your neck instead of the front of your neck?

603

Yes attacking the 2nd pull takes a lot of time. Watch any top lifter go mental at the 2nd pull, watch them finish and then snap under the bar. This is the optimum way of doing it.

The hardest thing is the CHANGE OF DIRECTIOn, you literally have mili seconds to do it. You got to explode up and then explode down. YOu don’t need to pick one or the other. You just need to do lifts from the hang, you have dent attack up on the Cleans but not much speed under the bar in the Snatch and you look soft when you ‘receive’ the bar over head in the Snatch position, your arms don’t lock out properly. Focus on PUSHING THE BAR UP AND STAYING TIGHT.

Catch the BOunce
-sorry i retract that comment. It looks pretty good

The issue is your feet spacing, your front foot doesn’t move properly. it doesn’t go far enough forwards

This is related to your dip and drive and you MOVING YOUR HIPS BACKWARDS.

Your hips should move forwards are the drive phase but not ‘during’ as then your driving the bar forwards which will mean the bar will be in front = it’ll drop.

You drive the bar up and backwards but at the same time your hips go ‘through’ the bar and your front foot goes forwards nice and long. Your back foot should go backwards a bit, not a lot and it should be bent as it’s a better receive position. The bar should end up towards the back of your head, inline with your shoulders and hips = strongest position with your hips square.

Koing

604

pretty good day at the gym last night, this is a serious week for me at the gym, trying to set some new PR’s and hopefully i’ll get some videos of tonight’s C+J workout.

Monday - morning weight 71kg

Snatch - 85kg/1 90/1 95/1 100/x 85/1 90/1 95/1 100/x
Snatch Pull - 105kg/3 x4 sets
B. Squat - 150kg/3 155/2 155/2 160/1+miss

My mental was the problem in snatches, i was both excited and nervous about getting to 100kg (my current pr), both attempts i locked my arms out but left it too far in front and missed.
My back squats were good, but i kinda gave up on the second rep at 160… i was just standing after the first rep and trying to clear my mind and not to think about how hard the first one was haha, it didn’t work.

605

20/10/09

Sn: 40/2 50/2 57.5/2 67.5/2 70/1 75/1x3 [Had some funny misses here because i would he it locked but just slightly in front. Probly due to the early early morning timing. and my poor OH stability]
ClJk: 60/2 70/2 80/2 85/1 92.5/1x3
BkSq: 95/2 110/2 120/2 130/12 150/2x2

-chris

606

[quote]machook wrote:
pretty good day at the gym last night, this is a serious week for me at the gym, trying to set some new PR’s and hopefully i’ll get some videos of tonight’s C+J workout.

Monday - morning weight 71kg

Snatch - 85kg/1 90/1 95/1 100/x 85/1 90/1 95/1 100/x
Snatch Pull - 105kg/3 x4 sets
B. Squat - 150kg/3 155/2 155/2 160/1+miss

My mental was the problem in snatches, i was both excited and nervous about getting to 100kg (my current pr), both attempts i locked my arms out but left it too far in front and missed.
My back squats were good, but i kinda gave up on the second rep at 160… i was just standing after the first rep and trying to clear my mind and not to think about how hard the first one was haha, it didn’t work.

[/quote]

Strong lifts. Why not have more attempts at 100?

19/10/09 : Max Back Squat Session after the Russian Squat Routine

Dynamic stretches

Back Squat
bar x 6
bar x 6
65kg x 4reps
105kg x 2reps
135kg x 2reps
155kg x 1rep : felt okay, didn’t feel light, didn’t feel as light as last week, 5.5hrs sleep the night before, not ideal
175kg x 1rep : okay, didn’t feel light
185kg x 1rep : didn’t feel light as last week

195kg x 1rep : +8kg PB, felt great out of the rack, really focused on staying tight after unracking the bar, screaming out of the rack, the extra adrenaline must have been pumping, just felt invincible out of the rack, felt light on the back when I stood up before I went down, felt sick,
200kg x 1rep : +13kg PB, again screaming out of the rack, the bar felt light on the back and just felt it was mine to take, but WTF at the small step forwards? I felt I was moving forwards a lot more then in the video
201kg x 1rep + 14kg PB wanted to get it after the kind of weird step on 200kg, felt sick to do it :smiley: f0cking happy!

+7.49% in 8 weeks of squats.

Before I did 200Kg I wasn’t sure I would be able to do it, looks like the Russian Squat Routine worked for me. :smiley:

I’ll test again on Wednesday, aiming for 203kg :stuck_out_tongue: then on to some real focused lifting.

Push Ups : chest to floor, paused at arm lock out
45reps
40reps
40reps

Koing

607

Great work Koing!! What was the rest of your program like during the Russian Squat program? I have tried this before, but not gotten enough recovery from the work sets and had to give up during the second to last week. Thanks,

608

fuck… well done, going up 14kg is a huge jump. effort = reward.

I didn’t try more times for the 100kg snatch because my coach told me to stop, didn’t think i had it mentally that day, and i get another chance to max out on the snatch on friday anyway.

TUESDAY
Clean and Jerk -
115kg/1
120kg/1
125kg/1 (4kg PB)
120kg/1 (i meant to do 130 but calculated wrong haha)
130/x - i was able to catch the clean but just couldn’t stand with it.

Clean Pull -
135kg/3 x4 sets

Front Squat -
130kg/2
135kg/2 (PB)
135kg/2
135kg/1+miss …it was heavy, got stuck half way.

609

10/20/09

Hang Clean: 50/5, 60/3, 70/3, 80/2, 90/1 (power), 95/1 (power), 90/2x2 (squat)

Jerk behind the neck: 50/5, 60/3, 70/3, 80/2, 90/2, 95/2, 100/2

RDL: 110/5, 120/5x3

DB row: 40kg/15x3

610

[quote]olylifter106 wrote:
Great work Koing!! What was the rest of your program like during the Russian Squat program? I have tried this before, but not gotten enough recovery from the work sets and had to give up during the second to last week. Thanks,[/quote]

Cheers,

Did you work off a tested 1RM or a theoritical? It has to be a tested 1RM and it has to be recent or it won’t work properly. Also as you found it’s very intensive and you were probably doing other stuff that took away from your recovery.

I’d rock in to the gym, warm up and the first thing I’d do is the squats. The rest of the routine was very minimal/ non existent as ni I did NOTHING else.

I did practically NOTHING else.

http://www.youtube.com/user/HeangKoing : look from september onwards is roughly wheer I started ir or late August, can’t remember?

maxed C&J once with max PS with 70kg
maxed PS once,
maxed Hang Clean once

After the 3rd week I’d pace myself better but alsot he last 2 weeks I’d spread it out so that I’d do a heavy on mon and not on the Saturday so I got Thur, Fri, Sat and Sun recovery.

I’ve been doing Gymnastics on a Sunday though but easing it up on the tumbling to save my legs.

But also I hardly ever do more then 6reps so my % are stronger at the lower end. I don’t do any squats for endurance apart from the odd occasion.

Have a go again and see what you get. Maybe spread the last 2 weeks out like I did,

Mon: Heavy
Wed: Light
Sat: miss : should be heavy but you missed it and saved it for Mon instead
Mon: Heavy

I also added 3kg of weight and I’m not low carbing so that probably stagnated my gains also. It’ll be interesting to see my next Russian Squat cycle to see if I can get 5%.

Koing

611

[quote]machook wrote:
fuck… well done, going up 14kg is a huge jump. effort = reward.

I didn’t try more times for the 100kg snatch because my coach told me to stop, didn’t think i had it mentally that day, and i get another chance to max out on the snatch on friday anyway.

TUESDAY
Clean and Jerk -
115kg/1
120kg/1
125kg/1 (4kg PB)
120kg/1 (i meant to do 130 but calculated wrong haha)
130/x - i was able to catch the clean but just couldn’t stand with it.

Clean Pull -
135kg/3 x4 sets

Front Squat -
130kg/2
135kg/2 (PB)
135kg/2
135kg/1+miss …it was heavy, got stuck half way.[/quote]

Cheers man, I really busted it and focused on it for 8 weeks.

Hmmmm…now I ignore my coach when he says stop. I’ll continue with lifts until I feel that I can’t do it. If I feel I can do it I’ll do it. I Snatched 117kg with misses about 10 misses in total, misses at between 110 and 120.

Better to get under the Clean and not get up then fail to get under it.

The front Squat only needs increasing 5kg and you’ll be able to stand up with it. Time to focus on that for a bit.

Koing

612

[quote]olylifter106 wrote:
What was the rest of your program like during the Russian Squat program? I have tried this before, but not gotten enough recovery from the work sets and had to give up during the second to last week. Thanks,[/quote]

For what its worth, I’ve run the Russian squat cycle twice, both times with full lifting throughout, and both with reasonable increases. My routine consisted of more power lifts than full lifts and always doing the squats at the end of the workouts.

Taking this approach I think spending as much energy and attention on the recovery as you do in training is important. Getting enough sleep, eating more calories than you’re used to, foam rolling, active recovery (ie light cardio) etc. can help a great deal. I also agree with Koing that basing your numbers off a true 1RM is essential :slight_smile:

613

[quote]dfreezy wrote:
olylifter106 wrote:
What was the rest of your program like during the Russian Squat program? I have tried this before, but not gotten enough recovery from the work sets and had to give up during the second to last week. Thanks,

For what its worth, I’ve run the Russian squat cycle twice, both times with full lifting throughout, and both with reasonable increases. My routine consisted of more power lifts than full lifts and always doing the squats at the end of the workouts.

Taking this approach I think spending as much energy and attention on the recovery as you do in training is important. Getting enough sleep, eating more calories than you’re used to, foam rolling, active recovery (ie light cardio) etc. can help a great deal. I also agree with Koing that basing your numbers off a true 1RM is essential :slight_smile:
[/quote]

Getting enoughs leep : 5.5-6hrs a night :frowning:
Eating more calories : check no more low carbing for me!
foam rolling : never do it
active recovery : gymnastics but tried and ease off the tumbling to save the legs a bit

Interesting you did the squats at the end! That would have made it a lot harder.

I think this is the 3rd time I’ve done it? The first two was with full lifting but I wasn’t anywhere near as strong and a relative beginner.

Koing

614

I appreciate you guys responding!! After American Masters I will attempt it again. I did base it on my true 1RM, but have been told by other masters to take about 10 off the 1RM and run it. I didn’t do this. What do you guys think? I’m 36 by the way, and I get as much sleep as a full-time job and part time law school allow (about 5-7 hrs a night). Thanks again!!

615

10/21/09

Snatch balance: 40/5, 50/3, 60/3, 70/2, 75/2x2

Clean pull w/ pause @ knees: 90/4, 110/4, 115/3x3…I find these are really helping me get aggressive with the finish.

Squat: 50, 70, 90/4, 100/3, 110/3, 120/3x3

hypers

fallouts on gymnastics rings

616

[quote]olylifter106 wrote:
I appreciate you guys responding!! After American Masters I will attempt it again. I did base it on my true 1RM, but have been told by other masters to take about 10 off the 1RM and run it. I didn’t do this. What do you guys think? I’m 36 by the way, and I get as much sleep as a full-time job and part time law school allow (about 5-7 hrs a night). Thanks again!![/quote]

Whats your 1RM? I think it very much depends on your training load. I was only doing squats in the gym, nearly nothing else for 7 weeks. I’d take 5-10 off that would make for a good target imo.

21/09/09 : 2nd Test back squat

warm up

back squat
bar x 6
bar x 6
63kg x 4
103 x 2
133 x 1 : not ultra lighyt
153 x 1 : heavy
173 x 1 : heavy
183 x 1 : heavy
193 x 1 : heavier still, called it a day felt heavier then the 201 on Monday after 2 PB’s!

Didn’t feel powerful, got 193 but it felt MUCH heavier then the 201. I guess my CNS is fried?! abductors were sore (never sore) and my chest (push ups) lats (close grip pull ups) and I felt sluggish on the bike on the way home.

Military Press
60kg x 2
70kg x 1
70kg x 1
75kg x 1
80kg x 1
85kg x 0
85kg x 1 : equal PB

One arm DB Press
24kg right x 5; left x 5
24kg left x 5; right x 5
24kg right x 5; left x 5
24kg left x 5; right x 5

mate was doing the same on 35kg! mofo!

Koing

617

[quote]This is related to your dip and drive and you MOVING YOUR HIPS BACKWARDS.

Your hips should move forwards are the drive phase but not ‘during’ as then your driving the bar forwards which will mean the bar will be in front = it’ll drop.

You drive the bar up and backwards but at the same time your hips go ‘through’ the bar[/quote]

I really don’t understand this part. What I understood, was that at the end of the drive phase I should attack it more with my hips? Is this what you meant?

Btw I actually found I was faster on the 75kg snatch in getting under the bar than any other lift and my cleans were kinda slow. and yeah the change of direction is the hard thing. Thats why my coach keeps telling us to not be tight or put too much strength in the pull cause then we’ll be too slow getting under the bar.(plus maybe make mistakes those of us who are still beginners)

618

The attack is for the 2nd pull with your hips not in relation to the Jerk.

The Jerk:

dip
drive
dip

You do this:
dip
drive backwards
don’t dip at the end much, and your back leg isn’t bent enough and your front foot doesn’t move forwards.

You should dip (straight so your shoulders, hips are all over your heels, the heels is where your weight should be), drive (straight up on to your toes this will then cause you move forwards a tiny bit, but here) dip in to the lock out position with your back foot short and your front foot moves forwards a good distance (hardeset for ALL lifters to do well at limit weight)

What does your coach say and how long have you been at it?

You’ll be faster in the 75Kg Snatch as you did a full Snatch as oppose to a Power Snatch. Seriously mate, stick to one or the other for comps, it’s a better idea even if the first Snatch is light. It sets the right tempo and lifting pattern for yourself. The main issue with the Snatch was that you looked a bit soft with your arms under it and it was a bit in front, but it wasn’t too bad to be honset.

The change of direction is an experience thing. It isn’t 100% natural for you yet but when it is you’ll bef f0cking fast. Hang Snatch’s will teach you to pull under fast. Have a go at 100 and 105 and 110kg and see what they look like.

I’ve not really heard of being too tight or putting too much strength in to it. But if your pulling with your arms you can’t get under the bar properly as your arms are loaded with the weight, if you shrug on the bar and open up the 2nd pull properly the bar is ‘flying up’ and your then pulling ‘under it’ as oppose to pulling the bar to meet you, your going UNDER the bar. This is how you can get under big weights with little bar height.

Just takes practice practice and more practice to get it dialed in.

Koing

619

I guess thats where I made a mistake. I dip, then drive but focus on staying on my heels still. Btw I totally understand the back foot a bit back and bent and the front foot far forwards, I just don’t do that. What I didn’t get was the part about the hips. I also have a problem kind of that if I put too much force I end up jumping to the receiving position in the jerk rather then kinda sliding my feet towards it. I used to jump a lot on the snatches and cleans too, again by putting “too” much force on the pulls.(more like, jumped with my feet, now I don’t even think about extending my ankles and it happens to a point anyway)

He doesn’t really say much. He barely pays much attention to weightlifting anymore cause theres very few people coming anymore and instead coaches runners mostly. He has been telling me for a lot of time to fix the legs going far apart in the jerk but I just cant seem to do it with heavy weights. He told me to do jerks with 80kgs doubles for 4 sets or so. I’ve been at it on and off for over a year but practically I’d consider my experience to be say ~5 months. My strength likewise has been going up and down. This time even though I’m a lot more busy with college I’m gonna stick to going at least once a week to at least not lose what I’ve gotten so far and hopefully get better slowly.

[quote]
You’ll be faster in the 75Kg Snatch as you did a full Snatch as oppose to a Power Snatch. Seriously mate, stick to one or the other for comps, it’s a better idea even if the first Snatch is light. It sets the right tempo and lifting pattern for yourself. The main issue with the Snatch was that you looked a bit soft with your arms under it and it was a bit in front, but it wasn’t too bad to be honset.[/quote]

Yeah I get that. One problem I have with snatches is that sometimes If I go full snatches with low weights I’ll either pull too little and not be ready for heavier weights so I end up not pulling high enough(its more of a mental thing but still happens) or if I pull too much they end up falling backwards haha. But yeah I’ll stop it eventually with more experience. It was just for this comp. Btw both the snatches ended up forwards, so I might have been loose some but the reason it seemed loose was cause they were falling forwards. I think the main problem with snatches(and cleans but its not as important in cleans… at least at my weights) is the bar not going straight up which I’m trying to fix right now. Still I do get what you mean so you don’t have to repeat it.

I hope you meant 100/105/110 hang cleans cause by the time I do 110 hang snatches… well its gonna be a year at least! I really do think I might have 110 clean right now though. Well 105 at least!

No thats not what he means. Though I did use to do that because yeP, I was putting strength or had my arms too tight. But for example, in the 75kgs snatch its hard to see but I can tell that when I received the bar I also pulled it down with me, making 75kgs be more than that. So thats one reason not to put too much strength.
I honestly don’t know how else to explain it but I can give you another example. Flex your leg as much as possible while its bent at the knee, then while its still flexed try to extend it as hard and fast as you can. Then just have the knee bent but have your leg loose, not flexed. Now just try to extend it as fast as possible. I don’t know about you but to me its much easier and faster in the 2nd case. Coach also says that when you put too much strength is sometimes the reason that some lifts may get you dizzy. I especially get that when I do clean or snatch pulls. And he’s right, when I tried to be kinda more loose and just try to be fast instead of “strong”, I still pulled them just as high but it felt easier and didn’t get dizzy. It doesn’t make much sense, but at least to me, its still true!

edit: oh of course, your lower back should ALWAYS be tight. Thats the exception. And also be tight at the receiving positions of snatch, clean and jerk.

620

[quote]Koing wrote:
machook wrote:
pretty good day at the gym last night, this is a serious week for me at the gym, trying to set some new PR’s and hopefully i’ll get some videos of tonight’s C+J workout.

Monday - morning weight 71kg

Snatch - 85kg/1 90/1 95/1 100/x 85/1 90/1 95/1 100/x
Snatch Pull - 105kg/3 x4 sets
B. Squat - 150kg/3 155/2 155/2 160/1+miss

My mental was the problem in snatches, i was both excited and nervous about getting to 100kg (my current pr), both attempts i locked my arms out but left it too far in front and missed.
My back squats were good, but i kinda gave up on the second rep at 160… i was just standing after the first rep and trying to clear my mind and not to think about how hard the first one was haha, it didn’t work.

Strong lifts. Why not have more attempts at 100?

19/10/09 : Max Back Squat Session after the Russian Squat Routine

Dynamic stretches

Back Squat
bar x 6
bar x 6
65kg x 4reps
105kg x 2reps
135kg x 2reps
155kg x 1rep : felt okay, didn’t feel light, didn’t feel as light as last week, 5.5hrs sleep the night before, not ideal
175kg x 1rep : okay, didn’t feel light
185kg x 1rep : didn’t feel light as last week

195kg x 1rep : +8kg PB, felt great out of the rack, really focused on staying tight after unracking the bar, screaming out of the rack, the extra adrenaline must have been pumping, just felt invincible out of the rack, felt light on the back when I stood up before I went down, felt sick,
200kg x 1rep : +13kg PB, again screaming out of the rack, the bar felt light on the back and just felt it was mine to take, but WTF at the small step forwards? I felt I was moving forwards a lot more then in the video
201kg x 1rep + 14kg PB wanted to get it after the kind of weird step on 200kg, felt sick to do it :smiley: f0cking happy!

+7.49% in 8 weeks of squats.

Before I did 200Kg I wasn’t sure I would be able to do it, looks like the Russian Squat Routine worked for me. :smiley:

I’ll test again on Wednesday, aiming for 203kg :stuck_out_tongue: then on to some real focused lifting.

Push Ups : chest to floor, paused at arm lock out
45reps
40reps
40reps

Koing[/quote]

Good work mate. getting stronger than a bad smell.

-chris