1/16/09
Training in Bmore at 10pm with a friend.
Snatch Balance:
-up to 70kg 3reps
Power Snatch:
-up to 65kg 2reps (?)
–never really got that double though, the 2nd was a little bellow parallel.
Back Squats:
-up to 115kg 5reps… hard
Push ups (feet elevated):
Stretch & GO …
Saturday - FDU Open
so, I showed up @ 9:30am to help setup, get ready, and to take pictures. Ended up loading and judging first few sessions, all the way up until the 85’s mid way through the snatch session! Stopped only because I had to weigh in.
weigh-ins -
I breathed out, and made it JUSt under, @ 93.85kg. Closest I’ve cut it, period.
warmups for the snatch (didn’t really have anyone running times for me, so I kinda went as I saw fit, mostly)
40x2x2
50x2x2
60x2x2
65x1
70x1 [pretty easy]
Attempt 1 :
70 - easy opener, period. Crushed it. 3 whites.
Attempt 2:
75 - smoked it, even better then the 70, 3 whites.
Attempt 3:
80 - felt a little heavy off the floor, left it in front about an inch, 3 reds.
5kg Competition Pr, ties training PR.
Clean and jerk warmups
50x2+2
60x2+2
70x2+2
80x1+1
85x1+1
90x1+1 [caught it WAY far back on my heels, powerclean and almost fell backwards, easy jerk]
Attempt 1:
90 - joke of a clean, crushed the jerk. 3 whites
Attempt 2:
95 - pretty easy clean, smoked the jerk, 3 whites
Attempt 3:
100 - light off the floor, caught the clean a smidge in front, stood up easily, but had to step forward upon standing and didn’t get to adjust my grip, which I had to do aftewords. Missed the jerk slightly in front. GAH!!!]
overall, I did 75/95, which is a 170 total, and a 4kilo total PR, and a 5kg snatch Pr in competition. I’m happy I made the 94’s, and overall it was a good day. My roommate took some sequences of me, and I’ve felt that I’ve been jumping forward, turns out the opposite, I’m moving about an inch back. Interesting. Everything looked and felt easy, so this means when I do the Larry Mintz next month, I’ll smoke 80 and 100. And then I’ll set me sights on 82/105 @ the arnolds.
Sadly, I was beaten by Graber, who came outta nowhere with an 81kg snatch (after missing 75!) and a 105 clean and jerk.
Nice work on the PR’s! I was lifting in the 69kg session and ended up going:
78/82x/82
98/103x/106x
Made both cleans @103 and 106, but missed the jerks, 103 on a pressout. If you were judging my session, then you gave me a red 
I totaled 180, which was technically a competition PR (both my openers were competition PR’s), but I haven’t competed for 3 years, so my lifts were well short of my current training PR’s (86/108). Still, was fun to be back on the platform and see a bunch of people I haven’t seen in ages!
And Graber lifted great. Had a nice chat with him after the meet before he took off.
[quote]mezzie wrote:
Nice work on the PR’s! I was lifting in the 69kg session and ended up going:
78/82x/82
98/103x/106x
Made both cleans @103 and 106, but missed the jerks, 103 on a pressout. If you were judging my session, then you gave me a red
I totaled 180, which was technically a competition PR (both my openers were competition PR’s), but I haven’t competed for 3 years, so my lifts were well short of my current training PR’s (86/108). Still, was fun to be back on the platform and see a bunch of people I haven’t seen in ages!
And Graber lifted great. Had a nice chat with him after the meet before he took off.[/quote]
ah, your Luk aren’t you? I white lighted your 103, it wasn’t a huge pressout, but stan and chris are notoriously hard on pressouts. Chris mostly lol.
yeah Graber is a good guy, damned strong little guy too. I’ve seen him clean 105 nearly 12 times in one session, mising the jerk all but one of them! haha
No, I’m not Luk. You guys have both been commenting in my YouTube video today, though. He’s “kickdim” and I’m “madaozeki”. I deserved reds for my 103, but was surprised I got a red from the judge sitting on the far left facing the platform, since the pressout was on my left arm!
[quote]mezzie wrote:
No, I’m not Luk. You guys have both been commenting in my YouTube video today, though. He’s “kickdim” and I’m “madaozeki”. I deserved reds for my 103, but was surprised I got a red from the judge sitting on the far left facing the platform, since the pressout was on my left arm![/quote]
thats right, I was just going to post saying I messed up.
Yeah, Chris Smith (if I’m not mistaken was the judge on the far left), and he is pretty good @ catching pressouts.
Monday 18/1/2010
Pretty good day body weight is down to 102.3 and hit a couple of PBs
Power Clean/Hang Clean and Jerk (complex)
60kg x 3
80kg x 2
90kg x 1
Squat Clean
100kg x 2
110kg x 2
120kg x 2
131kg x (+1kg PB)
135kg x 1 (+5kg PB)
Back Squat
90kg x 5
120kg x 5
160kg x 3
180kg x 2
180kg x 1
160kg x 1 (absoloutley bollocked by this stage)
Weighted Back Extension (Nautilus)
50kg x 10
50kg x 10
50kg x 10
50kg x 10
50kg x 10
Reverse Crunch
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
this one is me, with 100kg in the bottom of a clean.
this one is of Rixelyx Riveria, one of our top 58kg women in the USA, and she’s on the world team, if I’m not mistaken.
This is her with a super easy 85kg in the snatch.
U made the weight class romanaz! U gonna go down to 85kg or are u planning to stay at 94kg for a lil bit?
Congratz on the meet PRs.
Lifting in Moorestown NJ!!!
Snatch off Boxes:
-up to 65kg 2reps
-then down to 60kg 3x2
Snatch pulls:
-up to 90kg 3x2
Front Squats:
-up to 110kg… missed the 2nd 
Rested for a little bit…
Decline Abs:
-10-15reps + 10lb plate behind the head. x3
Kettlebel swings! (Sneaky Weasel brought them in)
-50+lbs 20reps, 2x
-70+bls 8reps, 2x
Stretch and Drive 2+1/2 hrs!
[quote]Neospartan wrote:
U made the weight class romanaz! U gonna go down to 85kg or are u planning to stay at 94kg for a lil bit?
Congratz on the meet PRs.
Lifting in Moorestown NJ!!!
Snatch off Boxes:
-up to 65kg 2reps
-then down to 60kg 3x2
Snatch pulls:
-up to 90kg 3x2
Front Squats:
-up to 110kg… missed the 2nd
Rested for a little bit…
Decline Abs:
-10-15reps + 10lb plate behind the head. x3
Kettlebel swings! (Sneaky Weasel brought them in)
-50+lbs 20reps, 2x
-70+bls 8reps, 2x
Stretch and Drive 2+1/2 hrs!
[/quote]
2010 goal is to make 85kg and then make it down to ~80kg by years end. I’d love to be an 85 for the garden state games.
16/01/10 short back squat session
dynamic warm ups
back squat
bar x 6
bar x6
60 x 6
100 x 3
140 x 1
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 1/2 : got buried under the 2nd rep, lost focus or something? POOR
160 x 2 : better to redeem myself
17/01/10 : 11am strongman training
Medley
rock carry 25m run back 25m
rock carry 25m run back 25m
tyre flip x 5
run, pick up the hammer run 25m
run back to the tyre flip x 5 and then run back to the start
As you can see lots of running! Doh!
1st run: started off way way too fast and got punished! Got to the end tyre flip in 1:10
2nd run: better pace, but still a slower time
3rd run: better pace and I flipped the tyre 6x on the first go. wtf?!
Battered, my fastest time was 1:40.6 my mate got 1:31.5! mofo! I got to the last tyre at the same time as him but I blew up and was losing far too much time in the transition phase. My lack of anaerobic stamina showing here…
The mate that beat me got 1:44 on the 1km on the fixed gear bike where I got 1:31.5! mofo! I’ll have to beat him!
17/01/10
dynamic warm ups
Power Clean and Jerk
bar work
bar x 2
bar x 2
60 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 0/1 failed jerk
120 x 1 better
120 x 1 good
120 x 0/1 failed jerk
wasn’t feeilng sharp today…
Power Clean and 2x Push Jerk
bar work
bar x 2
bar x 2
60 x 2
80 x 2
90 x 2
95 x 2
100 x 1/2
100 x 1/2
just wasn’t able to push jerk the 2nd 100kg! I’m going to work hard on this to make my dip and drive straight
Back Squats : mini russian cycle 160 x 4reps x 6sets today…
bar x 5
60 x 4
100 x 2
140 x 1
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
Punishing…really felt it but felt f0cking sweet to get it done though! Really glad!!!
Koing
[quote]Koing wrote:
16/01/10 short back squat session
dynamic warm ups
back squat
bar x 6
bar x6
60 x 6
100 x 3
140 x 1
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 1/2 : got buried under the 2nd rep, lost focus or something? POOR
160 x 2 : better to redeem myself
17/01/10 : 11am strongman training
Medley
rock carry 25m run back 25m
rock carry 25m run back 25m
tyre flip x 5
run, pick up the hammer run 25m
run back to the tyre flip x 5 and then run back to the start
As you can see lots of running! Doh!
1st run: started off way way too fast and got punished! Got to the end tyre flip in 1:10
2nd run: better pace, but still a slower time
3rd run: better pace and I flipped the tyre 6x on the first go. wtf?!
Battered, my fastest time was 1:40.6 my mate got 1:31.5! mofo! I got to the last tyre at the same time as him but I blew up and was losing far too much time in the transition phase. My lack of anaerobic stamina showing here…
The mate that beat me got 1:44 on the 1km on the fixed gear bike where I got 1:31.5! mofo! I’ll have to beat him!
17/01/10
dynamic warm ups
Power Clean and Jerk
bar work
bar x 2
bar x 2
60 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 0/1 failed jerk
120 x 1 better
120 x 1 good
120 x 0/1 failed jerk
wasn’t feeilng sharp today…
Power Clean and 2x Push Jerk
bar work
bar x 2
bar x 2
60 x 2
80 x 2
90 x 2
95 x 2
100 x 1/2
100 x 1/2
just wasn’t able to push jerk the 2nd 100kg! I’m going to work hard on this to make my dip and drive straight
Back Squats : mini russian cycle 160 x 4reps x 6sets today…
bar x 5
60 x 4
100 x 2
140 x 1
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
Punishing…really felt it but felt f0cking sweet to get it done though! Really glad!!!
Koing [/quote]
Man that conditioning looks bad ass. Where did you guys find that broken ass runway? Also, those squats are getting sick dude. Much more of that and you’ll be shitting out the front.
-chris
Tuesday 19/1/2010
AM
Bench Press
20kg x 10
60kg x 5
100kg x 5
140kg x 5
155kg x 4
160kg x 3
170kg x 1
130kg x 10
Pull Ups (close grip)
BW x 7
BW x 7
BW x 7
BW x 5
PM
Overhead Squat
20kg x 10
50kg x 5
50kg x 5
50kg x 5
Snatch
50kg x 3
50kg x 3
55kg x 3
55kg x 3
55kg x 3
Clean and Jerk
50kg x 3
80kg x 3
80kg x 3
85kg x 3
100kg x 2
Dumbbell Bench Press (stability ball)
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10
Stretching and shit afterwards.
that’s some bad ass conditioning right there koing.
[quote]Avocado wrote:
Man that conditioning looks bad ass. Where did you guys find that broken ass runway? Also, those squats are getting sick dude. Much more of that and you’ll be shitting out the front.
-chris[/quote]
It’s disused and near me in Surrey, England.
Yeah I hope to bust out 160 x 6 x 6 in a few weeks. Light tonight at 160 x 2erps x 6sets, but I’ll do heavy push press and heavy Snatch Pulls. Fridayis 160 x 5reps x 6sets which will be punishing…but at least i’ll just do that and not lift first which is a killer. Doing a mini russian cycle. I have the English on the 20th but may just train through it and see what I can get. I’m good for 115/140 anytinme without any training after 20 days. So with squat work and some training I should be near PB. This year I’m going to focus on getting beastily strong and do 3 Russian cycles 
[quote]Neospartan wrote:
that’s some bad ass conditioning right there koing.[/quote]
Seriously savage…savage!
Koing
1/20/09
Training in NJ!
Clean from boxes:
-up to 85kg 2x2
—the last set had much better speed
Clean pulls: (floor)
-up to 115kg 2x2
—the 1st rep felt was slow and a grind. But after that I was solid off the floor with a BIG chest.
Back Squats:
-125kg 2x2
—This is a 2rep PR! x2
…took a short break…
Shoulder press:
-up to 65kg 4x2
Chin ups:
-11, 8, 6, reps. + 8 kipping reps
Abs (pulling the rope down on the cable thingy-do)
-8x3
T-Bar Rows:
-8x4
Stretch & DRIVE for 2+1/2 hrs
forgot to post tuesdays -
went in did some light full lifts, didn’t have time for squats :-/
Snatch
40x2x2
50x2x2
60x1x3
Clean and Jerk
50x2+2x2
60x2+2x2
70x2+2
75x1+1x3
done.
going in again today for some technique work I believe.
thursday -
PowerSnatch + Snatch
40x1+1x3
50x1+1x3
60x1+1x3 [last snatch I didn’t extend all the way and cut the pull and thus missed it]
Snatch
60x1x4
PowerClean + Front Squat + Powerjerk, Clean + Jerk
50x1+1+1+1+1x3
60x1+1+1+1+1x2
70x1+1+1+1+1x2
75x1+0+1+1+1x5
Back Squat
70x3
100x2x3
110x1x2
70x5
bw was 95.0! So I’m still dieting down and I’m successfully at a 95kg training weight! So excite.
Thursday 21/1/2010
Thai Pads
5 x 3 minute rounds holding, 2 x 3 minute rounds clinch drills.
Clean and Jerk
60kg x 3
60kg x 3
60kg x 3
80kg x 3
80kg x 3
90kg x 2
Called it a day because I was fucked from the pads.
Friday 22/1/2010
Clean and Jerk
Bar Work
60kg x 5
90kg x 3
90kg x 3
90kg x 3
90kg x 3
90kg x 3
110kg x 1 (really easy jerk, clean was… interesting)…
Decided that was enough had pizza and beer, this week for the most part had been a write off.
