thats what I was thinking. Got any advice on the snatches? I’d really appreciate any. On other news my jerk has gotten much, much better. I should take a video. I am 99% sure I’ll have 110 by jan 20(next comp) and I’d even say maybe before christmas even.
11/27/09
Light lifting in BMORE!
Drop Snatch:
-up to 65kg
–focusing on shuffling out and pressing under real fast, NOT doing a Power Jerk + Overhead squat.
–Still my arms feel slow when pressing and I am a bit hesitant. I had to take 65kg on three separate occasions because I kept dropping the weight.
Jerks off Boxes:
-up to 60kg
-focusing on NOT going on my toes. Stay flat footed, drive up and SPLIT!
Abs + Pullups
-not too hard because I will be lifting the next day heavy.
11/28/09
Training in Moorestown NJ!!! With Dr. Manhattan, and the best coach I know off.
Snatch:
-up to 75kg
Snatch Pulls, second pause at the knees.
-up to 80kg
Clean and Jerk:
-up to 95kg! mini… Clean & Jerk PR!
–clean was a little off, but Jerk felt light.
-missed 98kg clean 3x.
–1st I cut the pull, 2nd pull too far back (fell on my ass), 3rd time cut pull bar out of balance (could not get up with it)
Well I got some MAJOR pointers:
(1) Keep the back tight. The WHOLE thing.
(2) BIG PULL!
-the combination of a tight back + strong 2ndpull will make the bar fly UP!
(3) Back tight off the floor, pushing with LEGS 1st!
–don’t rush off the floor with you upper back weak.
(4) Need to work the final High Hang Position.
-I am very inconsistent with finishing the 2nd pull + shruging up.
Coach said my problem was mental. I missed 75kg snatch ugly 2x and got it easy the 3rd time when I did the 2nd pull correctly.
–He said to do lifts with 2nd pause @ knees, and do the lifts from the High Hang.
Tuesday 1/12/2009
AM
Back Squat
20kg x 5
60kg x 5
100kg x 5
150kg x 3
170kg x 2
190kg x 2
200kg x 1
170kg x 5
WG Pull Ups
BW x 5
BW + 10kg x 5
BW + 10kg x 5
BW + 10kg x 5
BW x 5
DB Press
30kg x 10
30kg x 10
30kg x 10
30kg x 10
DB Bent Over Row
80kg x 8
80kg x 8
80kg x 8
80kg x 8
CG Pull Downs
45kg x 10
45kg x 10
45kg x 10
Press Ups
BW x 20
BW x 20
BW x 20
PM
Power Cleans
50kg x 3
50kg x 3
100kg x 3
100kg x 3
100kg x 3
Clean Pulls
145kg x 4
145kg x 4
145kg x 4
145kg x 4
Power Clean (hip)
50kg x 3
50kg x 3
80kg x 3
80kg x 3
80kg x 3
85kg x 3
85kg x 3
Squat Clean (trying new set up)
85kg x 1
105kg x 3
105kg x 1
Swiss Ball Leg Raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
"Jerks off Boxes:
-up to 60kg
-focusing on NOT going on my toes. Stay flat footed, drive up and SPLIT! "
Why do that?!
Sure dip with flat footed, weight on your heels but drive up on to your toes and then split. You would lose a lot of power by not going up on to your toes…you ever tried to jump flt footed?!
Koing
[quote]Koing wrote:
Why do that?!
Sure dip with flat footed, weight on your heels but drive up on to your toes and then split. You would lose a lot of power by not going up on to your toes…you ever tried to jump flt footed?![/quote]
I think he is referring to the beginning drive portion of his jerk which he has had issues in the past coming up on his toes prematurely
[quote]dfreezy wrote:
[quote]Koing wrote:
Why do that?!
Sure dip with flat footed, weight on your heels but drive up on to your toes and then split. You would lose a lot of power by not going up on to your toes…you ever tried to jump flt footed?![/quote]
I think he is referring to the beginning drive portion of his jerk which he has had issues in the past coming up on his toes prematurely[/quote]
I see,
story of my life mate!
2/12/09 : Last session before Comp on Saturday
Warm ups
Snatch
bar work
40 x 2
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 0; didn’t finish, lazy
100 x 1; better
105 x 1; better
C&J
bar work
60 x 2
80 x 1
100 x 1
115 x 1
125 x 1
Crunchs x 15
done
I felt pretty f0cking amazing in the gym but then I got deflated and wasn’t hugely powerful…must be the lactic still…going to stay fresh and smash it on Saturday!
Koing
coach gave me a program which I have some issues with
snatch
3,2,365 missed the 3rd on the first set
2,270 missed the 2nd from the 1st set.
clean and jerk
(2+2)280 got them
2+1*85 missed second clean, then couldn’t even clean the first one so I gave up
Back squat 4*117.5, solid, not very tiring, though yelled the last rep to the top but I was gonna get it anyways.
snatch balance(I think…) 2,3,2,3*75 missed the 3rd on the 2nd set. first time I ever do them with anything over 60kgs.
back exercize 20,12,15,12 reps or something like that. goal is to reach 4*20
ok so my coach gave me a program thats basically snatch and clean and jerk kinda like the above. Heavy sets for reps and with the back squat and front squats its pretty light. Today he had listed for back squat 4,5,490 3,3100 2,2*110
I went ahead and stuck to “my” squat program. It just seems like far too little weight. Thats like warm up weight.
Anyway my question is whats wrong with what I’ve been doing with the back squat? I’m going 3 times a week. today I did 4117.5 Next time I go I’ll do 44117.5 then next time 4120 and so on. Basically I increase 7.5kgs every 2 weeks. I see it as a combination between rippetoe and rippetoe(7.5 every one week) for intermediates(5 every 2 weeks).
So what gives? Am I asking for injury? It doesn’t seem to me like too much volume and so far its been working very nicely. I keep increasing and it doesn’t feel too heavy.
Thursday 3/12/2009
Overhead Squat (shoulder injury is starting to get a bit better)
Bar x 10
Bar x 10
Bar x 10
Power Cleans
50kg x 3
80kg x 3
110kg x 1 (tweaked my low back)
80kg x 3
80kg x 3
80kg x 3 (started to feel better)
100kg x 3
110 x 1
115 x 1,1,1 (singles)
Front Squat
110kg x 3
130kg x 3
150kg x 2
160kg x 1,1
Power Clean From Hip
80kg x 3
80kg x 3
80kg x 3
90kg x 3
Military Press (again more for shoulder rehab)
Bar x 10
40kg x 10
40kg x 10
40kg x 10
Glute/Ham Raise
BW x 10
BW x 10
BW x 10
Dip Bar Leg Raises
BW x 10
BW x 10
BW x 10
[quote]lordstorm88 wrote:
coach gave me a program which I have some issues with
snatch
3,2,365 missed the 3rd on the first set
2,270 missed the 2nd from the 1st set.
clean and jerk
(2+2)280 got them
2+1*85 missed second clean, then couldn’t even clean the first one so I gave up
Back squat 4*117.5, solid, not very tiring, though yelled the last rep to the top but I was gonna get it anyways.
snatch balance(I think…) 2,3,2,3*75 missed the 3rd on the 2nd set. first time I ever do them with anything over 60kgs.
back exercize 20,12,15,12 reps or something like that. goal is to reach 4*20
ok so my coach gave me a program thats basically snatch and clean and jerk kinda like the above. Heavy sets for reps and with the back squat and front squats its pretty light. Today he had listed for back squat 4,5,490 3,3100 2,2*110
I went ahead and stuck to “my” squat program. It just seems like far too little weight. Thats like warm up weight.
Anyway my question is whats wrong with what I’ve been doing with the back squat? I’m going 3 times a week. today I did 4117.5 Next time I go I’ll do 44117.5 then next time 4120 and so on. Basically I increase 7.5kgs every 2 weeks. I see it as a combination between rippetoe and rippetoe(7.5 every one week) for intermediates(5 every 2 weeks).
So what gives? Am I asking for injury? It doesn’t seem to me like too much volume and so far its been working very nicely. I keep increasing and it doesn’t feel too heavy.[/quote]
When lifting heavy it’s hard to squat heavy for more then 5-6 sessions in a row. Maybe he’ll up your squating % later on?
You’ve been increasing 7.5kg every 2 weeks?!
Whats your 1RM? One top set of 4reps isn’t very heavy or much volume if it feels light!
Koing
I did 115 for 4 reps, 125 for 2 reps 130 for 1 rep monday that felt like a 1RM. 117.5 didn’t feel light, but I remember there are times I’d squat 4 reps and even though I’d get them all I’d be reaching a point where at the last rep the bar would throw me forward on my feet and the rep would be pretty slow and I’d have to grunt it up a lot.
I think if I reach that, then its time for a deload, but right now it feels… not light but definitely doable with proper technique. The 4 sets of 4 are more exhausting, but I can do them on lighter days and they too feel doable with proper technique.
In case one doesnt know the basic rippetoe for beginners its 3 sets of 5 reps. Increase every workout. 3 times per week. The intermediate one(which I don’t think I’ve reached that point) is 3 sets of 5 1st workout, a deload on 2nd workout and a 1 set of 3 or 2 or 1 rep on 3rd workout.
So basically since I think I’m inbetween beginner and intermediate still, I took out the deload day(after all it seems minor injuries or vacations or coach not being there or something always comes up, so I “deload” by not really working out every now and then) and simply kept to 1 set of 4 instead of alternating among 3, 2 or 1 reps.
If I didn’t do olympic lifting I’d still be doing deadlifts and bench press and other stuff that add volume so its not like the snatches or clean and jerks are too much. I’d also much rather do a bit less on the actual lifts and focus more on squatting. The way I see it I have a long way to go with strength whereas with technique its more up to me to focus more on the lifts and improve. Once I reach a back squat of around ~150 I won’t be able to increase that often, instead it will be once a week so I’ll sacrifice a bit of technique work for now and do more technique work then.
power snatch+snatch balance+drop snatch
(3+1+1)255
(2+2+1)260 missed the first drop snatch
clean+power jerk
(2+2)270
(2+1 1+2)275 (thats 4 sets total)
back squat
44117.5
I’ll do 4120 monday and then maybe take a light session or just front squat on thursday and do 44*120 saturday.
here’s a video of the last set
back exercize got 3*20 and felt like passing out after every set.
Today I hit a 102kg clean PR and a back squat PR of 140kg. I felt like I could have done more in the squat but after heavy cleans I left it at that.
School’s over bitches. Training starts again. Expect to see a 100kg snatch and 120kg CJ within 2 months
BTW, made 82.5 kg on PowerSnatch last saturday.
[quote]dfreezy wrote:
[quote]Koing wrote:
Why do that?!
Sure dip with flat footed, weight on your heels but drive up on to your toes and then split. You would lose a lot of power by not going up on to your toes…you ever tried to jump flt footed?![/quote]
I think he is referring to the beginning drive portion of his jerk which he has had issues in the past coming up on his toes prematurely[/quote]
Well fellas I am not really sure what is going on. But the less I think about going on my toes at the end of the Jerk the more solid & faster my split jerks are.
12/4/09
Training at the Univ Gym after not lifting since 11/28/09 due to term papers 'n wasted time.
Not going to heavy, but doing strengh stuff only
Back Squats:
-started low
-100kg 6reps
-105kg 4reps
-110kg 3reps
RDLs:
-started low
-80kg 8reps
-100kg 5reps
-110kg 2reps
-70kg 10reps
—Focusing on keeping shoulders allways infront of the bar, and keeping the bar close.
—Happy to see RDLs are getting easy.
Chin Ups:
-4sets 12-5reps
Leg Raises + pushups
GO HOME 'n read!
Still no OL training of note, but clean deadlifted 162.5/5 last week and front squatted PRs of 137.5/1 and 130/3 this morning.
[quote]lordstorm88 wrote:
power snatch+snatch balance+drop snatch
(3+1+1)255
(2+2+1)260 missed the first drop snatch
clean+power jerk
(2+2)270
(2+1 1+2)275 (thats 4 sets total)
back squat
44117.5
I’ll do 4120 monday and then maybe take a light session or just front squat on thursday and do 44*120 saturday.
here’s a video of the last set
back exercize got 3*20 and felt like passing out after every set.
[/quote]
Your taking a long time inbetween setting up and your reps! I take a decent amount of time to rack the bar but once I rack it I take one breath and hammer the squats out. I don’t want to stand up with weight on my back!
Squats look strong and you look slimmer man!
[quote]ninearms wrote:
Still no OL training of note, but clean deadlifted 162.5/5 last week and front squatted PRs of 137.5/1 and 130/3 this morning. [/quote]
Strong stuff!
[quote]Neospartan wrote:
[quote]dfreezy wrote:
[quote]Koing wrote:
Why do that?!
Sure dip with flat footed, weight on your heels but drive up on to your toes and then split. You would lose a lot of power by not going up on to your toes…you ever tried to jump flt footed?![/quote]
I think he is referring to the beginning drive portion of his jerk which he has had issues in the past coming up on his toes prematurely[/quote]
Well fellas I am not really sure what is going on. But the less I think about going on my toes at the end of the Jerk the more solid & faster my split jerks are.
[/quote]
I hear you man. Less thinking and more doing and it feels more natural, your probably going on to your toes but your thinking about it less. Get a video it’ll be interesting to see.
Koing
That’s true for me too. I just keep back tight, breathe into my chest, focus on going straight down on my heels and then back up -again weight on my heels- and simply don’t try to stop prematurely or continue on to my toes. The way I understand it after your knees are locked out(or rather as close as you reach to locking out) then your feet will rise as high as possible from the momentum and then you have nowhere to go but down at which point the split starts kind of naturally to me right now. At that point I just think front leg/foot as far as possible, back one as back as possible!
Thanks, I do feel slimmer, my scale has ran out of battery so I don’t know where I stand(probably ~108), but I don’t really care that much honestly. As for taking a long time between reps and after unracking, I like to focus as much as possible. I’ve realized I can do more weight/more reps/easier reps this way. My technique stays better this way.
Where’s the update with the competition? I don’t know why I’m really asking since I saw the youtube video but whatever!
snatch
3,2,365 missed 2nd and 3rd from 1st set
2,270 Had another set but felt good and decided to go 275 and got it! I jump forward about half a foot and I seem to be a bit slow to get under the bar but otherwise it seems really good to me. Plus its quite a good PR! 275 should mean 82.5 for one or 85!
heres the video! comments??? suggestions? How do I fix not jumping forwards? So far I’m trying to think of pulling up and not back (which throws the hips more forwards) but it doesn’t seem to help.
clean and jerk
(2+2)*80
2+1, 1+2, 2(2nd failed 1st wasn’t very pretty, no jerk)*85
these tire me a lot, especially the cleans, but better than last time! saturday I should get them all. Jerks are feeling easier and easier. cleans I’m feeling like I’m pulling and generally doing them a lot better. Simply got tired at the end.
back squat
4*120 easier and better than the video of 117.5 Kept back more upright so that its more olympic style than powerlifting. Then did some lighter ones just to prove to my coach… that they are light. Then he decided to increase them all 10 kilos hahaha. Still not heavy enough, 15 would be good but oh well.
snatch pulls
4,380
4,4,390
the 80s really flew up to above my chest. 90s I’d say around chest height when I would really pull!
press
3,4*60 reached close to failure and then couldn’t even do one rep. why is it always like this with the press?
snatch balance didn’t go too well, was pretty tired by then. 2nd rep with 70 fell behind. oh well.
crunches 320
back exercize 320, 1*15
stretch and go home
overall really good workout, only bad thing is my knee is acting up a bit again, I will keep wednesday light, I planned to anyways.
12/7/09
Training at the Univ Gym
The plan was a short workout, Front Squat (3reps) + Jerk, then RDLs.
Front Squat 3reps + Jerk
-up to 90kg
—this was the highest I wanted to go, but I was super fresh… so I said… PR TIME!
[quote]Koing wrote:
[quote]Neospartan wrote:
[quote]dfreezy wrote:
[quote]Koing wrote:
Why do that?!
Sure dip with flat footed, weight on your heels but drive up on to your toes and then split. You would lose a lot of power by not going up on to your toes…you ever tried to jump flt footed?![/quote]
I think he is referring to the beginning drive portion of his jerk which he has had issues in the past coming up on his toes prematurely[/quote]
Well fellas I am not really sure what is going on. But the less I think about going on my toes at the end of the Jerk the more solid & faster my split jerks are.
[/quote]
I hear you man. Less thinking and more doing and it feels more natural, your probably going on to your toes but your thinking about it less. Get a video it’ll be interesting to see.
Koing[/quote]
Got some video Koing…
Jerks off the rack:
RDLs:
-70kg, 10reps
-80kg, 8reps
-90kg, 8reps
–dang that was hard.
GO HOME and do some research!
[quote]Neospartan wrote:
12/7/09
Training at the Univ Gym
The plan was a short workout, Front Squat (3reps) + Jerk, then RDLs.
Front Squat 3reps + Jerk
-up to 90kg
—this was the highest I wanted to go, but I was super fresh… so I said… PR TIME!
[quote]Koing wrote:
[quote]Neospartan wrote:
[quote]dfreezy wrote:
[quote]Koing wrote:
Why do that?!
Sure dip with flat footed, weight on your heels but drive up on to your toes and then split. You would lose a lot of power by not going up on to your toes…you ever tried to jump flt footed?![/quote]
I think he is referring to the beginning drive portion of his jerk which he has had issues in the past coming up on his toes prematurely[/quote]
Well fellas I am not really sure what is going on. But the less I think about going on my toes at the end of the Jerk the more solid & faster my split jerks are.
[/quote]
I hear you man. Less thinking and more doing and it feels more natural, your probably going on to your toes but your thinking about it less. Get a video it’ll be interesting to see.
Koing[/quote]
Got some video Koing…
Jerks off the rack:
RDLs:
-70kg, 10reps
-80kg, 8reps
-90kg, 8reps
–dang that was hard.
GO HOME and do some research!
[/quote]
You need to pull yourself under after the
drive phase
so
Dip
DRIVE
DIP
When you to receive you can pull yourself under the bar and lock out and ‘block’ so your ‘ready’ to receive the bar. Just a bit more practice, but it looks alright. Squeeze your rear legs glute, I always find that helps me be stronger over head.
Koing