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

Training Powerlifting
641

[quote]IrishMarc wrote:
WOOP!

Just started training oly lifting specifically for the first time in 8-10 months had my first snatch session on Thursday and got.

Snatch from blocks (hip)

70 kg x 3

And did some doubles back squatting and ramped up to 190 kg x 2

Here is some video of the session.

Weightlifting Experience Snatch Training Session - YouTube [/quote]

Stay over the bar a bit more on the block stuff.

Go on to your toes when your doing the pulls from the hang, drive you hips in more UP and FORWARDS. Your not using your hips as much as you can, think of jumping in the air but don’t leave the ground

In the last few ilfts from the hang with 30kg (big white plates, if they are 5’s) you don’t drive up on to your heels. Going up on to your toes adds 10% of the total bar speed.

You look plenty strong with solid squats, PS 70Kg from the high blocks is a solid lift!

Your a thrower?

There’s an American 85/94kg guy that can C&J about 160-165kg at Edinborough, do you know the dude? I’m fairly sure he went there.

Your training facility looks really good! mofo!
Koing

642

10/16/09

Snatch from low hang (below knees): 40/5, 50/3, 60/3, 65/2x3, 60/3

Snatch hi pull: 80/4, 90/3x3

Front squat: 50/5, 70/4, 90/3, 100/2, 105/2, 110/3 (pr), 110/2

Press: 40/5, 50/5, 55/3, 60/3, 65/3

643

[quote]Avocado wrote:
Neospartan wrote:
ronaldo7 wrote:
romanaz wrote:
ronaldo7 wrote:
Had a nice meet today.

Body-weight 78kg

Snatch=70…5kg PR

C&J 93 easy…missed 100 but should get it no problem very very soon…maybe should of taken 98 instead…next time for sure.

I don’t think there’s a meet around here until FEB of next year so it’s time to train hard and make the body-weight move up, when I started Oly lifting 5 months back I was 165lbs at 5’ 11", so I made some progress regarding that lol…I hope to be a full 85 by the next meet.

Conclusion:

Total=PR

Snatch =PR

Clean and jerk=PR

I’m a happy camper.

don’t ever be happy. Being satisfied with where your at is a straight lead in to stagnation. Example : yeah, I cleaned 100 @ the NYC Open, but I didn’t jerk it. Instead of saying, yeah it was a 5kilo PR Clean, I’m like well, I cleaned 100 and failed to jerk the motherfucker.

Never be happy. its bad. IMO

First of all everyone lives by their own rules. You are probably trying to be helpful but what is bad to you might be good to me or someone else…nothing is ever really “bad”

I didn’t say I was satisfied, I said I was happy with the outcome of the meet. If I was satisfied then I would stop training because I got a 70kg snatch and a 93 C&J. In reality it’s the opposite, doing better than last time gives me more motivation to keep training hard and getting stronger and it makes me HAPPY that I’m moving in the right direction.

meh… I don’t think romanaz was being that serious…

And so we ride the internet, the great misinterpreter. looking at naked girls is always the least confusing thing on the intertron.

-chris[/quote]

Internet is for fighting. Definetly not enough fighting in this here forum. Everyone’s discussing and shit. Definetly got to look to the BB forum for some good examples of how the internet runs.

Example:

New poster: Hey guys I just wanted to get some advice on __________.
Everyone: LULZ YOU’RE SUCH A NOOB, GTFO LOLOLOLOLOLOLOLOL

go on, ask me for advice on snatches…

644

[quote]romanaz wrote:
ronaldo7 wrote:
Had a nice meet today.

Body-weight 78kg

Snatch=70…5kg PR

C&J 93 easy…missed 100 but should get it no problem very very soon…maybe should of taken 98 instead…next time for sure.

I don’t think there’s a meet around here until FEB of next year so it’s time to train hard and make the body-weight move up, when I started Oly lifting 5 months back I was 165lbs at 5’ 11", so I made some progress regarding that lol…I hope to be a full 85 by the next meet.

Conclusion:

Total=PR

Snatch =PR

Clean and jerk=PR

I’m a happy camper.

don’t ever be happy. Being satisfied with where your at is a straight lead in to stagnation. Example : yeah, I cleaned 100 @ the NYC Open, but I didn’t jerk it. Instead of saying, yeah it was a 5kilo PR Clean, I’m like well, I cleaned 100 and failed to jerk the motherfucker.

Never be happy. its bad. IMO
[/quote]
Finally somebody has come up with a training philosophy uniquely American to challenge the mighty Russians and Bulgarians. This is the EMO OL MIND/bODY PROGRAM. No longer should we slap our faces before a big lift, we need to cut ourselves and pronounce the world a dark and hopeless place. After each successful lift we need to text all other emo lifters that the travesty of a lift completed should have been 5 kg more.
Bravo, romanaz…I’ll see you at the Olympic qualifier and shed blood with you. Life sucks and then you die. Doc

645

lol @ invicta and Dr PowerClean lol love it!

26/09/10

Dynamic warm ups

C&J
bar work
40 x 2r
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1

130kg x 1/2 : failed 2nd Jerk : 2nd Jerk attempt felt SO much harder…
130kg x 1/2 : failed 2nd Jerk : 2nd Jerk attempt felt so much hard
130kg x 0/2 : failed the first Jerk, failed the 2nd Clean

Comment:
Cleans felt fine, and I was savagely over ambitious, the 2nd Jerk wasn’t there, simply not enough training. I think next time I’ll do 6 single sat 130Kg or so and see how I get on.

Back Squat
160kg x 2reps x 6sets : felt easy enough

Crunches
14reps
14reps
15reps

Koing

646

Wow, some of you guys took that entirely the wrong way. First off, Dr. PowerClean, emo ol? Really? Maybe I didn’t convey my meaning properly. Its ok to be happy with a lift, or with PR’s, but to never be SATISFIED with it, since we can always do better, and if we do become satisfied and complacent with it, we stop progressing.

I don’t mean to offend anyone or their training philosophies, but that is how I see it.

Anyway, Mondays workout (coach finally got my program to me)

PowerSnatch
40x4x2
45x4
50x4
56x4x3 [lacrosse team has NO idea of weightroom etiquette]

Snatch Pulls
65x4x3

PowerCLean + Jerk
50x2+2x3

Snatch press from shoulders
40x4x4

Back Squat
70x5
90x3
110x4x3 [supposed to do 4th set, but I dropped the bar off my back on the third set, just to much struggle, had no energy to rerack, massive headache insued]

Abs

Hypers x 10

Jumps to 24inch box x 6

bw was 96.5

this program for the next 12 weeks will be conditioning, 2 prep cycles and a comp cycle. Will be 94 if not lower for FDU Open.

647

[quote]Koing wrote:
IrishMarc wrote:
WOOP!

Just started training oly lifting specifically for the first time in 8-10 months had my first snatch session on Thursday and got.

Snatch from blocks (hip)

70 kg x 3

And did some doubles back squatting and ramped up to 190 kg x 2

Here is some video of the session.

Stay over the bar a bit more on the block stuff.

Go on to your toes when your doing the pulls from the hang, drive you hips in more UP and FORWARDS. Your not using your hips as much as you can, think of jumping in the air but don’t leave the ground

In the last few ilfts from the hang with 30kg (big white plates, if they are 5’s) you don’t drive up on to your heels. Going up on to your toes adds 10% of the total bar speed.

You look plenty strong with solid squats, PS 70Kg from the high blocks is a solid lift!

Your a thrower?

There’s an American 85/94kg guy that can C&J about 160-165kg at Edinborough, do you know the dude? I’m fairly sure he went there.

Your training facility looks really good! mofo!
Koing[/quote]

Cheers for the input!

The training hall is sexy lucky to have use of it, one of the main reasons I like Edinburgh so much.

I’m not a thrower just a power lifter trying to do some proper lifting.

Yeah I know him name is Brandon, good guy freaky strong squatted 180kg x 11 @ 82kg BW.

648

Suppose I’ll chuck in my clean training from today.

Tuesday 27/10/2009

AM Session

Back Squat

60kg x 3
100kg x 3
140kg x 3
160kg x 2
170kg x 2
190kg x 1
200kg x 1
210kg x 1

CG SL/DL

125kg x 10
125kg x 10
125kg x 10

Glute/Ham Sit Up

BW x 10
BW x 10
BW x 10

PM Session

Clean From Blocks (hip)

60kg x 3
80kg x 3
90kg x 3
100kg x 3
100kg x 3
105kg x 3
80kg x 3

Clean Pull From Blocks (hip)

130kg x 5
130kg x 5
130kg x 5
105kg x 5

Push Press

105kg x 3
105kg x 3
105kg x 3

649

[quote]Avocado wrote:
IrishMarc wrote:
WOOP!

Just started training oly lifting specifically for the first time in 8-10 months had my first snatch session on Thursday and got.

Snatch from blocks (hip)

70 kg x 3

And did some doubles back squatting and ramped up to 190 kg x 2

Here is some video of the session.

Those are some high blocks sir.

In other news:I love all those sexy brand new eliko plates up in your place. Shits hot.

-chris[/quote]

Thanks Chris.

650

10/27/09

Cl from blocks: 50/4, 60//3, 70/3, 80/2, 90/2, 95/2x3

Jerk: 50/4, 70/3, 80/2, 90/2, 95/2x3

RDL: 110/5, 120/5x3

DB rows

651

[quote]romanaz wrote:
Wow, some of you guys took that entirely the wrong way. First off, Dr. PowerClean, emo ol? Really? Maybe I didn’t convey my meaning properly. Its ok to be happy with a lift, or with PR’s, but to never be SATISFIED with it, since we can always do better, and if we do become satisfied and complacent with it, we stop progressing.

I don’t mean to offend anyone or their training philosophies, but that is how I see it.

[/quote]
Don’t take a crazy over the hill shrink trying to do a young man’s sport so seriously. When I was your age I was satisfied with each PR for about five minutes before I started wondering what my next one would be. Doc

652

26/10/09

PSn: 50/2 57.5/2 67.5/1 70/1 75/1
PClJk: 60/2 70/2 80/1 85/1 90/1

27/10/09

Sn: 50/2 57.5/2 67.5/2 70/1 75/1 80/1 85/1x2
ClJk: 60/2 70/2 80/2 85/1 92.5/1 100/1x3
BkSq: 95/2 110/2 130/2 160/2x2 [first set of 160 really threw me but i got the last set easy. whew. dieting sucks dick]

-chris

653

[quote]IrishMarc wrote:
Koing wrote:
IrishMarc wrote:
WOOP!

Just started training oly lifting specifically for the first time in 8-10 months had my first snatch session on Thursday and got.

Snatch from blocks (hip)

70 kg x 3

And did some doubles back squatting and ramped up to 190 kg x 2

Here is some video of the session.

Stay over the bar a bit more on the block stuff.

Go on to your toes when your doing the pulls from the hang, drive you hips in more UP and FORWARDS. Your not using your hips as much as you can, think of jumping in the air but don’t leave the ground

In the last few ilfts from the hang with 30kg (big white plates, if they are 5’s) you don’t drive up on to your heels. Going up on to your toes adds 10% of the total bar speed.

You look plenty strong with solid squats, PS 70Kg from the high blocks is a solid lift!

Your a thrower?

There’s an American 85/94kg guy that can C&J about 160-165kg at Edinborough, do you know the dude? I’m fairly sure he went there.

Your training facility looks really good! mofo!
Koing

Cheers for the input!

The training hall is sexy lucky to have use of it, one of the main reasons I like Edinburgh so much.

I’m not a thrower just a power lifter trying to do some proper lifting.

Yeah I know him name is Brandon, good guy freaky strong squatted 180kg x 11 @ 82kg BW.

[/quote]

DUDE you KNOW you want to convert to OLifting! I noticed you called it ‘proper’ lifting :stuck_out_tongue: lol

Yeah thats guy! Brandon! mofo! Strong! He’s lost some weight now? He was past 85kg when I last saw him compete at Woking a year or so ago. Bast! Whats his 1RM back squat? Must be at least 250-260kg?

Koing

654

10/28/09

Snatch balance: 40/5, 50/3, 60/3, 65/2, 70/2, 75/2, 80/2…bleh. Missed 80 a couple times before getting it. Lame, and feeling not-fast.

Clean pull: 110/3, 120/3x3

Squat: 50/5, 70/4, 90/4, 100/3, 110/3, 120/2, 130/2x3

Tired. Guh.

655

28/10/09 : Both lifts and Back Squats : blisters on both hands = no front squats

Dynamic warm ups

bar work
40kg x 2reps
50kg x 2reps
60kg x 1rep
70kg x 1rep
80kg x 1rep
90kg x 1rep
100kg x 1rep

105kg x 1rep
105kg x 1rep
105kg x 1rep

Comment:
Snatch felt faster off the floor, 2nd pull felt a bit as well as pulling under the bar. I guess lack of actual lifting and ring rust. Felt I was doing weird things with my feet?

Clean and Jerk
40kg x 2reps
60kg x 1rep
80kg x 1rep
100kg x 1rep
115kg x 1rep
125kg x 0; wtf?! Failed the clean, traps are killing me and I guess I let it affect my lift and didn’t finish and the bar was well in front, goes to show no matter how strong you are if the bar is that bit too far away it’ll drop
straight back in
125kg x 1rep : finished the pull, better

135kg x 1rep ; some dancing
135kg x 1rep ; best rep
135kg x 0rep ; first time my hand as ever slipped off the bar, the blister was affecting my grip and I had half knocked my glasses off, reframed the glasses back on my face, set myself bounced the bar to get my hand under it and regrip, set myself and tried for the Jerk, no dice.

Back Squats: hand gashed can’t do front squats
60kg x 4reps
100kg x 2reps
140kg x 1rep

160kg x 3reps
160kg x 3reps
160kg x 3reps
160kg x 3reps
160kg x 3reps
160kg x 3reps

Squats felt easy

Tried some Dragon Flags at the Gymnastics club on Sunday also. First time I’ve ever managed to do full Dragon Flags biggrin.gif, it’s only taken me the best part of 9yrs and 13kg to be able to do it…heavy legs do not help this exercise

Koing

656

[quote]Koing wrote:

…
135kg x 1rep ; some dancing
…

Koing[/quote]

LOL!!!

657

29/10/09

Sn: 50/2 57.5/2 67.5/2 70/1 75/1 80/1 85/1x2 W/F/W [one fail here cause it went up too fast and came out the back. lucky me]
ClJk: 60/2 70/2 80/2 85/1 92.5/1 100/1 104/1x2 [Had one push press here cause I got insane zoomies and tried to ride them out]
FrSq: 70/3 100/2 120/2x3
Jk out of rack for fun: 120/x big fail here. way too tired.

-chris

658

Here is some training from Tuesday night.

659

tried to max out clean. didnt turn out well. haha

did up to 90kgs all fine, tried 100kg twice and this is what happened both times:

I really can’t explain why I don’t go under the bar. Its not fear or anything, my body just wont go under it for some reason. Maybe I should put less effort on the pull and more on getting under the bar.

snatches were ok. Up to a double 70kgs

then did jerks from racks, this time I tried going straight down and straight up with my weight more like in the middle of my feet rather than my heels and I took a longer pause after the dip, before driving the weight back up. I ended up doing a 95kgs jerk that i pressed it, then 95 kgs good jerk, then 100kgs which I didnt feel like I pressed it, but I’m not sure. I did get it though which is actually a new PR! Then I tried doing 105kgs and I’m sure I have it I just need to be a bit faster!

then did back squats up to 110kgs 4 reps.

660

Thursday 29/10/2009

Power Snatch From high blocks

50 kg x 3
60 kg x 3
70 kg x 3
72.5 kg x 3

Power Clean

50 kg x 3
70 kg x 3
100 kg x 3
120 kg x 2 (+1 rep pb)
100 kg x 3

Back Squat

140 kg x 3
180 kg x 3
200 kg x 3 (+2 rep pb)

SG SL/DL

120 kg x 10
120 kg x 10
120 kg x 10

Candlesticks (also called dragon flags)

BW x 6
BW x 6
BW x 6