video is up on youtube from the meet. I’m in the following, I’m the next guy, the fat one in the blue singlet. Damn I’m fat.
Snatchs :
Clean and Jerk :
that 75 looked closer then it felt, I bet if I took it again in the warm up room, I could have made it. Same with that 95, clean looked as easy as it felt, and that jerk was pretty close.
looking real snappy on those romanaz
[quote]Neospartan wrote:
looking real snappy on those romanaz[/quote]
yeah, looking @ them, I really moved under the bar that day. =D
just ordered me some HOT-ROX (havent used them in a while, can’t wAIT), some Surge Workout Fuel, to help me b/c im switching to two a day workouts =D and some of that fast twitch enhancer and GH enhancer stuff for like 30 bucks Biotest sells. got some money to burn and lets see how it works =D
You guys mind giving me some critiques and things to work on. This is my workout from Saturday, worked up to heavy singles in Snatch and CJ.
[quote]theuofh wrote:
You guys mind giving me some critiques and things to work on. This is my workout from Saturday, worked up to heavy singles in Snatch and CJ.
- YouTube [/quote]
positions looked good on the lighter sets of each. I would say do a lot of overhead squats w/ just a broom stick or an empty bar to get used to the position as it looked like you weren’t comfortable in it. Also could work on the turnover in both lifts, like in the clean, to whip the elbows around quicker and just be more confident in getting under it. Looks good though. Do u have a coach?
Thanks for the input. No coach. I live in Dayton OH and two cities close to me have clubs I think, Columbus and Cincinnati, but they are about an hour away. Eventually I will get off my ass, contact somebody, and hopefully get out there on the weekends.
I’m coming off a shoulder injury, and OH feels very weak. I’ll throw OH squats in the mix and do some high hang squat cleans to work the turn over.
Started my two a day training today. Micro 4.3
AM Session (numbers are approx. I’m using lbs @ home)
PowerSnatch from hang + OH Press + OH Squat
40x2+2+2x3
Snatch pull from hang below knees’
55x3
60x3
70x3x3
Back Squats
60x2
85x2
95x2x4
60x3
PM Session
Snatch
40x2
45x2
50x2
55x2
60x2x4
Clean and Jerk
60x2+2
70x2+2
77x1+1
85x1+1x2
PM session took all of 35 minutes b/c the gym was closing. As a testament to my stupid left arm sucking @ locking out, and to its strength, the first jerk @ 85, my left arm was a few inches short of lockout, and I held it there. I got a ‘white light’ from the one other lifter there, for not rebending the elbow. 2nd jerk at it was flawless. Felt good today, I was expecting to be sore coming into the PM session, and I was fresh as I could be. Tommorow, biking!
[quote]theuofh wrote:
You guys mind giving me some critiques and things to work on. This is my workout from Saturday, worked up to heavy singles in Snatch and CJ.
- YouTube [/quote]
Your back is slightly rounded as you pull off the ground. Get it straighter or even arched. It is more pronounced in the snatch than in the cleans, so maybe a flexibility issue? Also, on the snatch, get set with a steeper angle of your back to the ground and try to maintain that angle until the bar is past your knees. On the jerks, keep you weight back towards your heels during the dip and drive. All in all, not bad.
I noticed my back too, and I’ll work on the setup. I think the snatch setup will take the most work. Jerks I’m unfamiliar w/ so I’ll be drilling those a lot.
I appreciate the input.
my roommate came up today and we biked around 12 miles. Rode my dads recumbent bike, my legs cramped so bad on a few hills that I had a big ball on the muscle where it was.
soo tired.
Thursday Day 4.4
AM
stretching
Clean Pulls
55x4
65x3
75x3
85x3
95x2x2
Front Squats
60x2
70x2
80x2
90x2x3
GoodMornings
50x5x3
went to chiro, had soft tissue work done on my left forearm for my wrist pain. Felt good until I went to lift, back to almost no mobility in it. Hurt like a bitch.
PM
PowerSnatch off of Blocks
40x3
45x3
50x3
57x2x3 [3rd set I missed 2nd rep, so I made it]
Cleans
50x3
60x3
70x2x3
PowerClean + PowerJerk
50x2+2
60x2+2
70x1+2
80x1+1x4 [supposed to be 1+2, but I couldn’t lower it, plus I wouldn’t have made it anyhow, 1 jerk was mroe then enough. First ‘powerjerk’ was more of a splot jerk, ala kendrick farris, 2nd jerk was a powerjerk, and 3rd was another splot jerk. wtf?]
Clean and Jerk
60x1+!x5 [technique work]
wrist is taped up with kinesio tape again. I need it to heal, fuuuuck.
good note, ,got my surge workout fuel, and HOT-ROX and alpha GPC (I think) so next session will rock hopefully =D
galleries of photo’s i took @ that meet are @ gallery.me.com/simonsb and i got a website build in progress @ web.me.com/simonsb as well. Let me know what you guys think
Wednesday May 20th 2009
Training in Bmore
Well I can back squat 100kg doubles, and front squat 95kg single. I can jerk 80kg, maybe more.
BUT I can’t pull anything above 40kg. Nor can I do a single pull up 
So I just did some squats and jerks.
I was suprised I could squat that much. So I am pretty happy about that. But I gotta be carefull how I push myself this is the 2nd time I get injured in a 3 week timeframe.
Training May 22nd 2009
I was able to do most of the workout because there was no pulling this day.
Drop Snatch:
-up to 75kg… these came up better than last time, I am now landing in the same position as i land when I snatch. Dr. Manhattan reminded me to stay tight when I stand up.
Front Squat + Jerk:
-up to 77kg… Jerks were OKish.
I need to get consistent at settling into a 1/4 Squat position when Power Jerking.
Front Squat:
-I was only able to move up to 95kg for 1rep…
Snatch Grip Power Jerk:
-up to 85kg… these guys started out hard. But I got my grove and did all of them.
–I then did an extra 2sets to practice (1) setting into a 1/4 squat and (2) punching out fast+hard. (have to be locked out before or at the same time the feet hit the floor).
Abs:
-A few ab wheel
-Crunches + Leg raises (laying on the floor)
Stretch and go hit da’ Club!
Training Sunday
May 24th 2009
Back Squats:
60kgx5
70kgx5
84kgX5
86.3kg (BW) X12??? lost count after 7, my goal is to hit 20reps.
89kgX3
93kgX3
101kgX2
106kgx2
111kgx1
Curls (one hand dumbell)–> Gotta get them guns.
20kg 4reps
20kg 3reps
20kg 1rep+2reps with help from the other hand.
–damn I got weak biceps
Day 5.1 tried Surge Workout Fuel and Alpha-GPC or w/e it is.
First workout :
PowerSnatch + OHS
40x2+3
47x2+3
52.5x3x3
Snatch
50x2
55x2
62x2x2 [first set missed 2nd rep out in front… wtF?!?]
68x0x4 [first one, missed it behind, threw it WAY high and back and it was to far back and tossed me down to my right knee. 2nd one, wrists didn’t turn my wrists around, had it high enough, but not there. Same deal on 3rd one and 4th lets just say it wasn’t close]
Snatch Pull
75x2x4
Snatch lift off
85x2x3
Drove home and finished squats
Back Squats
60x2x2
85x2
100x2x4
stretching, back prehab.
the Alpha-GPC stuff seemed okay, can’t say I saw a benefit, but the lifts @ 68, I didn’t feel like I was throwing it hard and it was easily there. Meh, wrist still hurts as well, I need it to heal FUCK
Training in Bmore
May 26 2009
-I left my shoes and sweatpants in the other car, so I had to lift with jeans and with my socks.
-Good thing I was wearing loose jeans, otherwise I would be forced to turn back.
Snatch …up to 65kg 2reps
-I was very happy I could actually pull more than 40kg off the floor.
However, I was cutting the pulls a little and not putting 100% speed on them.
-I tried 67kg, but the bar was upfront. And the 2nd time I didn’t like the feeling on my oblique so I dropped the bar once it got to my knees.
Snatch pulls… up to 55kg.
-Since I didn’t want to cut the pulls short I had to keep the weight low.
Back Squats… up to 90%, 112.5kg
-LOL! these were so easy today. I will be maxing out next week.
-I was supposed to do 2reps with 90% and I did 4 and still had gas in me.
(a few weeks ago I did 110kg 88% for 5reps)
Shoulder presses:
-These sucked I can normally rep out 60kg, but today I could only get 3reps.
-For some reason I had trouble firing my triceps.
Abs
-Leg raises, and some other shit I learned from an Eric Cressey article.
Stretch & go HOME!
Light stuff… at the main Univ gym (the one without the platforms)
May 28th 2009
-Cuban presses
-some other rotator cuff press
-Facepulls
–pull to the forehead, lower pullie pull to the neck, lower the pullie some mo’ pull to the chest.
-Overhead Shrugs
-Bulgarian split squats
–40lbs dumbell–> harder than normal.
-Step Ups
-Pistols (singles & doubles)
-Curls + a few Hammer curls
Go home!
Light stuff… at the main Univ gym (the one without the platforms)
May 28th 2009
-Cuban presses
-some other rotator cuff press
-Facepulls
–pull to the forehead, lower pullie pull to the neck, lower the pullie some mo’ pull to the chest.
-Overhead Shrugs
-Bulgarian split squats
–40lbs dumbell–> harder than normal.
-Step Ups
-Pistols (singles & doubles)
-Curls + a few Hammer curls
Go home!
Thursday - 5.2
PowerSnatch + Press from Shoulders
40x2+3x3
PowerClean
40x3
50x3
60x3
67x2
75x2x3
Jerk from Shoulders
60x3
70x2
75x2
85x1x4 [missed 1st and 3rd]
got kicked out of the gym then.
wrist felt good, today it does not. crap.