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

Training Powerlifting
821

[quote]TheJonty wrote:

[quote]Neospartan wrote:
TheJonty I could not really tell from the video but wtf was wrong with the snatches at the meet? 115kg was going pretty high.

damn avocado u power everything exept the last clean. Btw u totaly don’t look like an 85kg, I also though u were a 94kg. [/quote]

I think it was a combination of being a little bit nervous (first comp in like 5 months, shouldn’t matter but sometimes I put too much pressure on myself), not pulling all the way through and leaving the bar a touch out front maybe, and looking down when I drop into the hole. Soon as I look down, the upper back rounds and the bar comes forward. And on the second one I think I tried to adjust and overcompensated and swung it behind me. Frustrating as all hell because it felt light and I was hoping to hit a 120 that day, but I guess that’ll just have to wait.

And yeah, avocado decided he was going to be lazy and didn’t want to squat anything. Fucker. And he’s actually not an 85 (competed at 94, weighed in at 92-93 or something), he likes to think he is, but until he actually drops the fat and weighs in at 85 I’m not buying it.[/quote]

Fuck you you should see me now, Im huge [fat]!! Mark my words tho you crazy ginger I’m gonna be SKINNY!!! BLLLLAAAAAGHH! -wipes puke from mouth-

Any body got some toothpaste?

any how I dont give a fuck how big i am but if i want to qualify nationally i gotta be either 85kg bw or get really strong really fast. and besides i used to compete as a 77 in MMA/BJJ. As if 2 years of heavy eating and focused muscle gain could spoil my lithe frame. Im not too big, the dryer just must have shrunk this t shirt.

-chris

822

07/12/09: Post Comp week: Mess about

Feeling smashed…

Dynamic warm ups
Power Clean bar work
50 x 2
70 x 2
90 x 1
100 x 1
110 x 1
120 x 1
130 x 0: full clean
130 x 1; much better
135 x 1: +5kg PB, very suprised!
091207_PowerClean135kg - YouTube : I aim to crack 145kg next year smile.gif

Things looking well for when I max out my Cleans next Mon or Wed. I’m thinking at least 155 and I’ll give 160 a good go smile.gif

Close grip pull ups
8reps
8reps
8reps

Dips supersetted with paused push ups
20x dips; 20x push ups
20x dips; 20x push ups

Barbell roll outs
6reps
6reps
6reps

Crunches
x15

Done

Koing

823

Tuesday 9/12/2009

Back Squats

60kg x 5
60kg + 22kg (chain) x 5
100kg + 22kg (chain) x 5
140kg + 22kg (chain) x 5
160kg + 22kg (chain) x 3
170kg + 22kg (chain) x 2
180kg + 22kg (chain) x 1
190kg + 22kg (chain) x 1
152kg + 22kg (chain) x 5

Power Clean (hip)

60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 3 (pb)

Power Clean

80kg x 3
90kg x 3
100kg x 3
117.5kg x 1,1,1

Squat Clean (hip)

80kg x 3
90kg x 3
100kg x 3
105kg x 2

Military Press

42.5kg x 10 (fucking huge weights SON!!! shoulder is still fucking minced)
42.5kg x 10
42.5kg x 10

GHB Sit ups

BW x 10
BW x 10
BW x 10
BW x 10

824

ok havent posted in a while.

last tuesday -

Powersnatch from hang
40x4
45x3
50x3
57x4x5

Snatch
50x2
57x2x2
65x2x5 [missed a few, rough]

Snatch pull + snatch
65x2+1x4 [rough, missed all snatches, hands ripped raw, hurt]

Back Squat
70x4
85x5x3

Hypers, jumps, abs

Thursday

Medicine ball work

Good Mornings
60x4x4

PowerClean
50x5
60x5
70x5x2 [holy crap rough]
80x1x5 [easy]

Clean pull
70x4
80x4
90x3
100x2x2 [felt heavy]

Lunges, hypers stretching

Saturday (hungover, great party, pre-winter break party shenangins]

PowerClean from hang
50x4
60x4
70x5x2 [ OH DEAR LORD SAVE ME]
80x2x3 [rough]

Clean and Jerks
60x2+2
70x2+1
80x2+1
85x1+1x5 [easy cleans, wierd jerks, last one NAILED IT]

Clean pull from boxes
75x5
85x5
95x3x2
105x2
110x2

Front Squat
60x6
70x5x4

hypers, stretching

Tuesday

Powersnatch + Overhead Squat

40x3+3
45x3+3
50x2+2
57x2+0x4

Snatch
50x2
60x2x2 [bit high, some off]
65x2x3 [like a JOKE]
72x0,0 [WTF, heavy, swung it a bit, dropped bar down to 60]
60x1x2
65x1 [EASY]
70x0 [close miss, swung it a little bit]
72.5x0x2 [little in front, so close]

Snatch pulls from blocks
75x4
85x2x2

rough week, got medium heavy jerks tommorow and new micro, whew long week.

825

09/12/09 : Mess about
warm up

Military Press
60kg Paused reps: 11reps, failed 12th : guys were seeing how many reps of 60kg you could do cold

PC 110kg : come get some marky mark!

60kg paused reps x 6reps
60kg paused reps x 6reps
60kg paused reps x 6reps
60kg paused reps x 3reps

Back Squat
bar x 6
60kg x 4
110kg x 3
140 x 3
160 x 3
180 x 1 : was going to do a triple but it felt very heavy :stuck_out_tongue:

Buddy came in so I took him on some conditioning for TKD and mince him about. One of the most savage sessions I’ve seen anyone do, just ridiculous…lol, rather him then me!

What he did:
savage work outs

@ 67kg,

60kg x 20reps
50kg x 20reps
50kg x 15reps, with 10 paused reps!

bar on the rack, below crotch : speed and foot work and conditioning
1min: stepping over the bar forwards and backwards
1min: stepping over the bar forwards and backwards
1min: stepping over the bar forwards and backwards

: Conditioning
1min: squat under the bar, hangs not touching the ground
1min: squat under the bar, hangs not touching the ground
1min: squat under the bar, hangs not touching the ground

: Fight specific conditioning and kicking when battered
2min: squat under and over a bar and kicks
2min: squat under and over a bar and kicks
2min: squat under and over a bar and kicks

Supersetted:
6 chins ups; 10 dips; 15 paused push ups, 60 single leg squat thrusts (whatever they are called!)
6 altenrate grip pull ups, 10 dips, 15 paused push ups, 60 single leg squat thruts
6 altenrate grip pull ups, 10 dips, 15 paused push ups, 60 single leg squat thruts

Crunches
15reps
15reps
15reps

I joined in him and did the supersetted stuff and crunches. I obviously did not do the other stuff! It was SAVAGE.

Koing

826

power snatch+balance snatch+drop snatch
(3+1+1)255
(2+2+1)260 finished these all pretty quick, much faster than last time, both inbetween sets and inbetween reps

clean and power jerk
(2+2)270
(2+1,1+2)275

clean pulls
I had with 100 and 110 and I don’t know why but they were soooo slow. And I barely pulled them high enough. I don’t get how when I want to power clean I might have 100 right now but when I do pulls it just all goes to hell.

back squat
knee felt good so i went ahead and did 44120
but they are getting harder to do with proper technique so I will take a lighter day and then stay at 122.5 till I can do them rather easily. If all goes well I should still hit 44125 by christmas which is my current goal.

back exercise reached 4*20, a bit hard but they are getting easier every day.

827

Squat Clean (hip)

60kg x 5
90kg x 3

Squat Clean

110kg x 3
120kg x 1
125kg x 1
130kg x 1 (+5kg PB!!!)
135kg x 0 (miss pulled it high enough not reversing quick enough under the bar)
135kg x 0 (same again little better but still off)

Front Squat

150kg x 3
160kg x 1
170kg x miss

Back Squat

170kg x 2
190kg x 2 (ugly as fuck)
170kg x 2
170kg x 8 (got a bit of stick from a boy so decided to put a bit of effort in)
170kg x 2

828

Push pressed 75x3 which is like a 8kg PR for me :D. Training meet coming up in 10 days.

Oh and I just ordered GPC so I’ll be back with my “experience” in the next few days.

829

bad session today

snatch
3,2,365 missed last rep
272.5, 2,2*70 missed all the 2nd reps

clean and jerk
2+280
2+280 lost grip on 2nd clean still got it up easily but then I couldn’t regrip so no jerks
then I couldn’t clean anything. bleh

I said light session but this became light on its own so I said screw it and went for the back squat increase
4*122.5 and they actually felt really strong.

hopefully I’ll do better monday

830

Sunday 13/11/2009

Bar work to warm up.

Clean and Jerk

40kg x 3
60kg x 3
80kg x 3 (stopped it here didn’t want to push my shoulder too much feels a wee bit better, jerks are ropey as fuck though.)

Squat Clean

100kg x 3
120kg x 1,1,1
100kg x 3
100kg x 3
100kg x 3

Back Squat

140kg x 3 (called it a day here was feeling like shit because I was up late last night drinking watching UFC)

Reverse Crunch

BW x 10
BW x 10
BW x 10

Did some stretches and thermo band shit for my shoulder.

831

the clean looks pretty good. Couple things from me are to keep your arms loose until the shoulder shrug and after the 2nd pull, pull the bar higher/yourself under the bar with your arms. As in keep your forearms more vertical until the bar is high enough to quickly whip the elbows forward and catch. You seem to start whipping the elbows right away which makes the bar go forward and makes it slower.

832

power snatch+snatch balance+drop snatch
(3+1+1)257.5
(2+2+1)262.5

power clean and power jerk
(2+2)270
(2+1, 1+2)275

back squat
3,4,3,4122.5 gains starting to slow down, will try for 44 next time

around 10 sets of 7 reps clean pulls… or more like shoulder shrugs with 70kgs

I realised I don’t pull much with my shoulders so I’ll be trying to fix it.

4*60 overhead press.

okay workout.

833

Tuesday 16/12/2009

Bar Work to warm up

Power Clean and Jerk

60kg x 3
80kg x 3
90kg x 3
100kg x 2
110kg x 1 (shoulder was feeling a fair bit better and jerk felt not too bad)
90kg x 3

Back Squat

140kg x 3
150kg x 3
160kg x 3
170kg x 3
180kg x 3

834

snatch
3,2,365 missed one rep
2,2,270 missed one rep

clean and jerk
(2+2)280
(2+1, 1+2, 2+1)*85

got them all

felt overall strong, just a few minor mistakes at the snatch that made me miss the reps

snatch pulls
4,480
3,4,390

back squat
4,3*122.5 didn’t get the 4th rep. Definitely time for a deload. saturday I will try to max out probably get 135 at least, probably 137.5, not likely but hopefully 140. Then its deload for sure.

some snatch balances with 60, 70, 75

I finally got all the c&j and the snatches felt pretty strong too so if I’m having a good day and i’m rested on saturday I’m hoping for 85 and 105! Will eat, sleep and stretch shitloads.

overall okay to good workout. If I had gotten the increase on the squats it would have been really good. oh well.

835

[quote]IrishMarc wrote:
Sunday 13/11/2009

Bar work to warm up.

Clean and Jerk

40kg x 3
60kg x 3
80kg x 3 (stopped it here didn’t want to push my shoulder too much feels a wee bit better, jerks are ropey as fuck though.)

Squat Clean

100kg x 3
120kg x 1,1,1
100kg x 3
100kg x 3
100kg x 3

Back Squat

140kg x 3 (called it a day here was feeling like shit because I was up late last night drinking watching UFC)

Reverse Crunch

BW x 10
BW x 10
BW x 10

Did some stretches and thermo band shit for my shoulder.[/quote]

whenever you post a video all i can think is “fuck this irish guy and his nice crispy beautiful equipment and all its shiny eliekoness”

I think your lifts are really dope but i dont really know as im always just scoping your shiny shit and contemplating the crisp blues, greens and reds wondering how perverts like the swedes make such nice kit.

-chris

836

Hi everybody, I just wanted to post a vid of a recent PR in the power cleans for triples.

85kg weight class. 120 kg.

837

snatch
165
170 missed behind, hit my pelvis, ouch.
175
380 ended up power snatching it almost.

3*85 maybe red lights? maybe not. I didn’t feel like my arms didnt lock out, my body just rocked left and right a bit rather than my arms. +5kgs PR

Clean and jerk
2*95, missed first clean
3 tries at 100
I felt really really slow on getting under the bar, like I didn’t whip my arms fast at all. I need more practice doing pulls properly in the clean and whipping my arms correctly. I think in the 2nd one the barbell was too forward even though I caught it kinda high. oh well. 95 was my old PR

back squat
1130, 1135, 1*140 +10kgs PR
girl said she barely helped, I personally wish she handn’t at all. The bar threw me forward a tiny bit… like from heels to midfoot, she said she pulled me back but I would have gotten it anyway without going really too much forward so I count it as a PR.

Overall can’t say I’m displeased. Traps were really fried already and now they are even more. Some more practice with the cleans(hang cleans maybe?), clean pulls and front squats(haven’t really done proper front squatting in many months) I should have 105-110 pretty quick. The jerk at 95 was easy.

But I did get the 85 and 140 which are both PRs and 95 was my old PR so I’m pretty happy! yay!

838

[quote]lordstorm88 wrote:
quote]

On your snatches you are pulling the bar high enough, you just gotta get under the bar faster and with greater confidence. Work on drop snatches and full snatches from hip on the hip.

With your cleans it looks like after your 2nd pull and shrug, you are trying to pull up the arms like an upright row prior to sitting and racking the bar. Don’t pull the bar up to you with the arms, pull yourself UNDER the bar.

Good Luck.

839

I think getting under was pretty fast. If you really try to notice you’ll see it. Just for some reason the videos make it seem like I’m really slow. Though yes I definitely could use some more stability and better locking out.

As for the cleans you are right, I knew what I was doing wrong. If you saw some hang cleans about a month ago I was doing them like you are explaining, but I realized I wasn’t pulling much with my shoulders so I was trying to focus on that. Thats why I said I need to do more pulls , but PROPERLY! Just gotta learn to pull faster with shoulders(need more traps strength) and then quickly whip my arms!

And thanks! Good luck to you too!

840

Hey brahs,

Won my weight class for Provincials. pushed my competiton total up about 10kg.
92kg on the snatch
115kg on the clean and jerk

Completely underperformed though. 2 months of no practice due to school and not eatting due to trying to make weight left me performing like crap. However I still won. Anyways, now that holidays are on, I’m gonna focus on training and push for the national qualifier.

Avo, I’m mostly likely going to be at Westerns. I BETTER see you there.

-Invictica