[quote]You move forwards on the 90 and the 100kg relative to your starting positions. A lifter should NEVER GO forwards in the Snatch or Clean. It means they didn’t finish properly and or didn’t keep the bar in close.
You need to finish up higher with your head
shrug harder
Drive you hips UP and not just ‘forwards’ and ‘hitting the bar out’
bent your arms to pull yourself under it : I don’t dot his well, if you look at my Cleans the bar is quite a distance away from my body[/quote]
Thats some things I thought the other day. shrugging properly obviously will help the bar but I think personally it goes forward due to the hips. Its true that when I pull I think of throwing my head/back backwards and up, but I only think of throwing my hips forward. I’ll try some things to fix this next time. which is probably tomorrow. I’ll take a bunch of videos to compare and see what works.
Koing is the only one in here qualified to say it.
I’ve done no workouts this week. Stupid school![/quote]
It’s cool I lived in Australia for 2 years. I’m level 2 ‘mate’ certified. Also level 1 ‘cunt’ certified, something north Americans are really not allowed to say.
Did you get to hawaii to get your ‘brah’ cert yet? I hear its dope. lotsa hangin out with surf boards and $10 coffee.
In other news: Get under that bar so I see you at westerns crazy man.
Snatch from Blocks
50x3 [rough, hard hitting bottom, damn knee]
57.5x2
61x2 [easy? bar feels like its so much higher above my head then it really is in the bottom position…?]
65x1+0,0+1,2,1+0
60x2x3 [easy?]
Snatch pull from blocks
72.5x3x4
Snatch lift off
75x3x3
Jerks from Rack
50x3
60x3
70x2x2
80x2x2 [off blocks instead]
hypers, abs stretching
bw was 96.1kg.
middle of snatchs I ripped 3 callus’s off my left hand and 2 off my right, taped the hsit outta my hands. Hurtl ike HELL.
Thought I’d check in with you guys again - I’ve been reading but not posting due to moving to Northern Ireland and thus changing gym. Now training at the uni gym on bars I can’t properly identify (Eleiko, blue end caps, WL markings, but the inside of the sleeves is about twice as thick as a current training bar and the knurling doesn’t feel rough enough (not just worn either), they don’t feel like 28mm to me, but they are springy-ish) and without bumpers, just beefy Hampton iron plates with thick rubber edges. There are a couple of clubs in Belfast though so I’ll get to one of those after Xmas.
For the last few months I’ve basically been doing a modified version of 5/3/1 for front squats, strict press and clean deads, plus some light OL work to keep things fresh. A few recent things of note:
Front squat went from 100/6 to 120/5, and did 130/1 which is a beltless PR. Reckon I could hit 140 if I rested up for it and did it at the beginning of a session.
Clean dead went from 120/12 to 157.5/3.
Strict press went from 42.5/11 to 57.5/12 (I’m sure you all remember that my shoulder was fucked for half the year, and 6 months ago strict pressing more than 30kg would have aggravated it).
BW still hovering around the 82kg mark, although I’m probably a bit leaner and buffer thanks to the Boring But Big assistance work (5 sets of 10 clean deads - ugh!).
[quote]ninearms wrote:
Thought I’d check in with you guys again - I’ve been reading but not posting due to moving to Northern Ireland and thus changing gym. Now training at the uni gym on bars I can’t properly identify (Eleiko, blue end caps, WL markings, but the inside of the sleeves is about twice as thick as a current training bar and the knurling doesn’t feel rough enough (not just worn either), they don’t feel like 28mm to me, but they are springy-ish) and without bumpers, just beefy Hampton iron plates with thick rubber edges. There are a couple of clubs in Belfast though so I’ll get to one of those after Xmas.
For the last few months I’ve basically been doing a modified version of 5/3/1 for front squats, strict press and clean deads, plus some light OL work to keep things fresh. A few recent things of note:
Front squat went from 100/6 to 120/5, and did 130/1 which is a beltless PR. Reckon I could hit 140 if I rested up for it and did it at the beginning of a session.
Clean dead went from 120/12 to 157.5/3.
Strict press went from 42.5/11 to 57.5/12 (I’m sure you all remember that my shoulder was fucked for half the year, and 6 months ago strict pressing more than 30kg would have aggravated it).
BW still hovering around the 82kg mark, although I’m probably a bit leaner and buffer thanks to the Boring But Big assistance work (5 sets of 10 clean deads - ugh!).
Good to see this thread is nice and busy lately.
[/quote]
Surely with a Clean dead of 120x12 your heavy 3RM would have been near 155kg anyway? Strong gains on the front squats!
But something to note the lack of leg work through OLifting would have probably helped your recovery and fatigue levels. I know I feel a lot stronger when not doing OLIfts and only squats on the Russian Squat Routine.
[quote]Koing wrote:
Surely with a Clean dead of 120x12 your heavy 3RM would have been near 155kg anyway?[/quote]
Nah, at 120 holding position was not an issue, even for 12 reps, but I’d have never kept my hips down and shoulders over the bar with 155 when I did 120/12 and it’d have ended up being all back. Now I can keep my hips down with 150+ on the bar without too much trouble (did 140/16 and 150/11 the other week, just for a laugh). These are all with a full reset too, not touch and go (T&G is easier, but aggravates my old knees).
Tried a standard DL after the 157.5/3 clean dead this morning just for fun as I haven’t pulled like that for about 2 years but missed at 190. 180 went up smoothly but 190 was firmly nailed down! Pretty much forgotten how to pull non-OL style now.
[quote]ninearms wrote:
Koing wrote:
Surely with a Clean dead of 120x12 your heavy 3RM would have been near 155kg anyway?
Nah, at 120 holding position was not an issue, even for 12 reps, but I’d have never kept my hips down and shoulders over the bar with 155 when I did 120/12 and it’d have ended up being all back. Now I can keep my hips down with 150+ on the bar without too much trouble (did 140/16 and 150/11 the other week, just for a laugh). These are all with a full reset too, not touch and go (T&G is easier, but aggravates my old knees).
Tried a standard DL after the 157.5/3 clean dead this morning just for fun as I haven’t pulled like that for about 2 years but missed at 190. 180 went up smoothly but 190 was firmly nailed down! Pretty much forgotten how to pull non-OL style now.
[/quote]
Aight.
150 for 11? wtf?! Thats sick! VERY suprised you can’t do more then 180 but with 150 for 11! Maybe your a much better repper?
I did 150, 160, 170, 180 for 3’s paused in one session. I doubt I could have gone 150 for 8reps without busting the back. A few weeks later did 200 for one.
Sn: 50/3 57.5/2 67.5/2 70/1 75/1 80/1 85/1 90/1x4 [first one of these I grabbed funny and just quit after the knees. The next i caught it but had to go for a small jog forward. the last 2 i smashed.]
ClJk: 60/2 70/2 80/2 86/1 92.5/1 100/1 105/1 110/1 [105 was a bit off on the jerk but 110 felt pretty good. as it should. being weak is shit.]
FrSq: 70/2 100/2 120/2 130/2x2 [heavy fuckers the 130’s]
[quote]ninearms wrote:
Thought I’d check in with you guys again - I’ve been reading but not posting due to moving to Northern Ireland and thus changing gym. Now training at the uni gym on bars I can’t properly identify (Eleiko, blue end caps, WL markings, but the inside of the sleeves is about twice as thick as a current training bar and the knurling doesn’t feel rough enough (not just worn either), they don’t feel like 28mm to me, but they are springy-ish) and without bumpers, just beefy Hampton iron plates with thick rubber edges. There are a couple of clubs in Belfast though so I’ll get to one of those after Xmas.
For the last few months I’ve basically been doing a modified version of 5/3/1 for front squats, strict press and clean deads, plus some light OL work to keep things fresh. A few recent things of note:
Front squat went from 100/6 to 120/5, and did 130/1 which is a beltless PR. Reckon I could hit 140 if I rested up for it and did it at the beginning of a session.
Clean dead went from 120/12 to 157.5/3.
Strict press went from 42.5/11 to 57.5/12 (I’m sure you all remember that my shoulder was fucked for half the year, and 6 months ago strict pressing more than 30kg would have aggravated it).
BW still hovering around the 82kg mark, although I’m probably a bit leaner and buffer thanks to the Boring But Big assistance work (5 sets of 10 clean deads - ugh!).
Good to see this thread is nice and busy lately.
[/quote]
That’s the training bar we use over here and it is 28mm.
What Uni are you at out of interest? The Shankill Barbell Club have some really good strongmen and powerlifters not so sure about weightlifting however.
If your doing 5x10 on proper form clean deads (1st pull) your fucking mental.
[quote]IrishMarc wrote:
What Uni are you at out of interest? The Shankill Barbell Club have some really good strongmen and powerlifters not so sure about weightlifting however.
If your doing 5x10 on proper form clean deads (1st pull) your fucking mental.
[/quote]
My wife works at Queen’s. At some point I’ll get over to St Gabriel’s or Newtonabbey though.
04/11/09: Training heavy Snatch doubles and moderate C&J singles
bw90kg
Dynamic warm ups
Snatch
bar work
40 x 2
50 x 2
60 x 2
70 x 2
80 x 2
90 x 2
95 x 2
100 x 2
105 x 0/2 : small errors, sloppy, going to fine tune this, need to keep the bar closer and stay tighter at the bottom
105 x 2; much better : new 2RM
C&J
bar work
40 x 2
50 x 2
60 x 2
80 x 1
100 x 1
110 x 1
110 x 1
120 x 1
120 x 1
130 x 1
130 x 0; gash front needs to move further forwards
130 x 1; better
135 x 0; gash, feeling the affects of maxing out on Monday and the previous weeks heavy singles
135 x 1; stuck the jerk, the squat up on the clean was a lot heavier, even more so then the 150!
Got my Biotest Merch, Surge Recovery and Surge Workout Fuel. I hadn’t trained in 6 days prior to today so I was really putting this stuff to the test.
30 minutes out had a scoop of SWF
15 minutes out had 2 scoops of SR
Sipped 1 scoop of SWF throughout my Snatch Session and…
Made a 5kg PR. 97.5kg. got 100kg up by lost it in the front, decided to call it quits since I attempted 97.5 3 times and only made it on the third. Needless to say some of the guys in the training hall are curious about the secret Ninja Training I’ve been doing on my six days off.
That being said, my Snatch is dangerously close to my clean and jerk (15kg apart) so tommorow is a CJ day, so I’ll probably shoot for 117.5 - 120
Avo, looks like I’ll probably be going to Westerns at this rate.
Got my Biotest Merch, Surge Recovery and Surge Workout Fuel. I hadn’t trained in 6 days prior to today so I was really putting this stuff to the test.
30 minutes out had a scoop of SWF
15 minutes out had 2 scoops of SR
Sipped 1 scoop of SWF throughout my Snatch Session and…
Made a 5kg PR. 97.5kg. got 100kg up by lost it in the front, decided to call it quits since I attempted 97.5 3 times and only made it on the third. Needless to say some of the guys in the training hall are curious about the secret Ninja Training I’ve been doing on my six days off.
That being said, my Snatch is dangerously close to my clean and jerk (15kg apart) so tommorow is a CJ day, so I’ll probably shoot for 117.5 - 120
Avo, looks like I’ll probably be going to Westerns at this rate. [/quote]
Strong MATE. The 6 days off probly rebounded you hard. did you get any body weights before and after. I know if i took 3 days off right now i’d come back mucho strongo.
I have the same Sn to ClJk ratio. I get a shot at 100+ next week and ideally i hit 120kg next week as well.
I have to worry about getting down to 85kg for either provs [mad soon] or hokkaido cup [later]. Im thinking its more like hokkaido.
[quote]Koing wrote:
04/11/09: Training heavy Snatch doubles and moderate C&J singles
bw90kg
Dynamic warm ups
Snatch
bar work
40 x 2
50 x 2
60 x 2
70 x 2
80 x 2
90 x 2
95 x 2
100 x 2
105 x 0/2 : small errors, sloppy, going to fine tune this, need to keep the bar closer and stay tighter at the bottom
105 x 2; much better : new 2RM
C&J
bar work
40 x 2
50 x 2
60 x 2
80 x 1
100 x 1
110 x 1
110 x 1
120 x 1
120 x 1
130 x 1
130 x 0; gash front needs to move further forwards
130 x 1; better
135 x 0; gash, feeling the affects of maxing out on Monday and the previous weeks heavy singles
135 x 1; stuck the jerk, the squat up on the clean was a lot heavier, even more so then the 150!
barbell ab roll outs
crunches x 15reps x 3sets
Koing[/quote]
that shit was raw buddy. I love how the old wrestling singlet is totally fucked. Soon that thing will look like a kilt.
