I didnt fair as well as jonty at the hokkaido cup. I pooped the bed on both openers 95/125 [first CJ got called on a elbow bend] then made them on the second shot and then could sink either competition PB of 100/131. Just a bad training cycle for me. Turns out you cant get strong in 2 weeks. Thats ok next season started today for me. Lets go 110/145.
-chris
Monday February 1st 2010
Overhead Squat
43kg x2
47kg x2
50kg x2
52kg x2
56kg x2
couldn’t get to the 61kg of last wednesday, meh, this workout felt more solid though, minor mishap…hopefully
Overhead Press
56kg x2
61kg x2
65kg x2
70kg x2
75kg x2
79kg x0
definitely a strength issue, no fatigue today.
tomorrow is my first session with my coach and my doing real olympic lifting, so pumped and excited
Monday 1/2/2010
Cleans
Bar Work
50kg 2x3 (clean and power jerk)
60kg 2x3 (clean and power jerk)
70kg x 3 (clean and power jerk)
90kg x 3 (clean and power jerk)
100kg x 2 (clean and power jerk)
110kg x 2
120kg x 1
125kg x 1
131kg x fail (shat out on the catch)
131kg x fail (mental fart)
102,5kg x 2
102,5kg x 2
102,5kg x 2
Back Squat
70kg x 6
120kg x 5
140kg x 3
150kg x 3
160kg x 3
170kg x 2
180kg x 2
190kg x 1
200kg x 1
213.5kg x 1 (+3.5kg Straight Weight PB)
180kg x 1.5 (Got buried on the last rep!)
150kg x 2
150kg x 2
150kg x 2
150kg x 2
Good session today felt absoloutly drained afterwards which is sweet as fuck.
Today was one fucked up day… I was super busy this weekend and had to do Sundays workout on Monday morning, then do Monday’s workout this afternoon. That did not go over too well… the morning session sucked dick.
2/1/10
Training in Bmore at 6:40am
Snatch:
-missed 50kg x3
-had to do 65kg 2x4
–missed like 3 of them, had to do a set over, speed was slow, and pull was cut. But I got it done.
Clean & Jerks:
-much better until…
-85%, 2x3
…this shit was hard… I could not finish the last set. Missed the clean, and when I retook it I froze.
Back squats:
-supposed to be 115kg 2x3,
-missed the 2nd rep…
FUCK THIS! I am going to class
Ate and took a 2hr nap…
Lifting at the Univ gym. Much better after resting.
Snatch off Boxes:
-up to 63kg 2x4
-I changed my stance. Now my feet are pointing forward instead of to the sides.
-a couple of misses, but I got it.
-better speed too
Snatch Pulls:
-85kg 3x3
Front Squats:
-105kg 2x3
Abs
Stretch & GO HOME!
today :
Powersnatch
40x3x2
50x3
55x3
60x2x6
Clean and Jerk
50x2+2
60x2+2
70x2+2
80x2+2x2
90x1+1x6 [1st set rough clean, not used to such a big jump to 90kg, msised jerk like a moron. 2nd set easy clean, roguh jerk, made it. 3rd and 6th set were repeats of 1st, and 4th was repeat of 2nd set. 5th set was only true good one.
Clean pull from hang
80x4x3
90x3x2
Clean pull
105x2x3
Front Squat
60x3
75x3
85x3x2
Back Squat
75x3
90x3
105x3x2
bw was 95.6kg oy.
01/02/10
Dynamic warm ups
Clean and Jerk
bar work
40 x 2
60 x 2
hmmmmmm…hammy not feeling it, must have been the 25m sprint on Sunday…switch to rack Jerks
Rack Jerks
80 x 2
100 x 2
110 x 2
120 x 0 : gash
120 x 0 : gash
120 x 1 : better
130 x 1 : good
135 x 1 : was slightly in front but I held on to it
140 x 0 : fail
140 x 0 : fail
Not bad. I’m sure 135 is equal PB for Rack Jerks
Pull ups x 10reps
Bench press
100 x 5reps
100 x 5reps
100 x 5reps
100 x 4/5reps
100 x 4/5reps
Crunches x 15reps x 3sets
done
Koing
[video]1587[/video]
got around filming one power snatch, comments are appriceated much!
power snatch
2x3x40
3x3x50
3x2x50
front squat
4x90
4x110
3x110
4x90
sloppy squats
sit ups
2x12x10
got hungry and went home
congrats to Irishmarc for a hyoge back squat!
Tuesday (AM Session) 2/2/2010
Power Clean to Power Jerk
Bar Work
50kg 3x3
60kg 2x3
70kg x 3
80kg x 3
90kg x 2
100kg x 1
105kg x 1
110kg x 1
115kg x 1 (top set)
Hit the top of my power cleans for the day (tore both my thumbs to shit yesterday so I couldn’t hook grip) so I moved on to power jerk from the rack.
120kg x 1
130kg x 1 (top set - bit of a press out).
Forgot to do drop sets will do some tonight (FFS!!!) 5x2
Back Squats
90kg x 6
125kg x 5
145kg x 3
155kg x 3
175kg x 2
185kg x 1
195kg x 1
205kg x 1
215kg x fail (broke at the knee and felt the weight squatted it up staight after did like an 1/8th squat felt way too heavy).
172kg 5x2 (down sets).
[quote]hatesmiles wrote:
[video]1587[/video]
got around filming one power snatch, comments are appriceated much!
power snatch
2x3x40
3x3x50
3x2x50
front squat
4x90
4x110
3x110
4x90
sloppy squats
sit ups
2x12x10
got hungry and went home
congrats to Irishmarc for a hyoge back squat![/quote]
Thanks man.
Dunno if its just my machine but the video looks very jumpy and I can’t really see enough to give you some decent feedback.
Tuesday 2/2/2010
Power Snatch
Bar Work
40kg 2x3
60kg 2x3
70kg 3x2
80kg x 1
82.5kg x 1 (+2.5kg PB Top Set)
60kg 5x2 (down sets)
Power Clean to Push Jerk (late drop sets)
90kg 5x2
Front Squat
60kg x 6
90kg x 5
130kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1 (+5kg PB)
180kg x Burried! (top set)
135kg 4x2 (down sets)
Should also mention that every thing above 110kg are PBs in the Push Jerk so effectively a 20kg PB. But not really since I have push pressed 130 from in front of the neck and 150 from behind in the past.
Okay, today was my first session with my coach.
We worked a lot on the Snatch and I can’t emphasize enough how beneficial having a coach actually is. I don’t think I could even snatch before today. If you can find one it’s in your best interest to get into contact with him/her.
Finished off by doing Front Squats, not a particularly difficult lift, but even in this he found stuff to correct, apparently I go too deep into a squat. Can’t even remember what weight I was using, just tried to soak up as much information as I could lol, I do remember it was 10 sets of 3
@Invictica I train at the Olympic Oval in Calgary, not a “club” per se, but we’ve got a couple guys and a coach who writes our programs and tells us when we screw up.
@IrishMarc Good squatting, I’m hoping to crack a 200kg back squat very soon here (last time I maxed I was lifting in pounds, after the conversion I found I’d hit 197kg, frustrating as all hell)
[quote]Avocado wrote:
I didnt fair as well as jonty at the hokkaido cup. I pooped the bed on both openers 95/125 [first CJ got called on a elbow bend] then made them on the second shot and then could sink either competition PB of 100/131. Just a bad training cycle for me. Turns out you cant get strong in 2 weeks. Thats ok next season started today for me. Lets go 110/145.
-chris[/quote]
What the Eff Chris, you’re much too far ahead of me on your lifts, this is unacceptable.
Time to pull my head out of my ass. 170/200 at Westerns
clean and jerk
2x3x50
2x60
2x65
2x70
1x80
4x2x70
GHR
4x6
chin ups
2x6
uprightrows with fatbar
8x20
2x6x30 (not counting the bar)
dips
2x6
[quote]Invictica wrote:
[quote]Avocado wrote:
I didnt fair as well as jonty at the hokkaido cup. I pooped the bed on both openers 95/125 [first CJ got called on a elbow bend] then made them on the second shot and then could sink either competition PB of 100/131. Just a bad training cycle for me. Turns out you cant get strong in 2 weeks. Thats ok next season started today for me. Lets go 110/145.
-chris[/quote]
What the Eff Chris, you’re much too far ahead of me on your lifts, this is unacceptable.
Time to pull my head out of my ass. 170/200 at Westerns[/quote]
Fuk if you go 170 in the snatch you gotta have at least 120 in the CJ 
Do it dude. Good luck repping at westerns. While you do that im gonna start doing cross fit and maybe get a season or two of the gilmore girls in.
-chris
Wednesday 3/2/2010
Power Cleans
60kg x 3
80kg x 3
90kg x 3
100kg x 1 (had to stop hand was fucked up from yesterday).
Back Squats
60kg x 8
100kg x 6
120kg x 3
140kg x 3
160kg x 1
175kg x 1
185kg x 1
200kg x 1
207.5kg x 1
175kg x 1
140kg x 2 (called it a day because my shoulder was being a cunt.).
Tuesday : (otherwise known as shock and awe day)
was lucky enough to get an Eleiko comp bar =D
PowerSnatch + Press + OHS
40x2+3x2x4
Snatch
50x2x2
60x2x2
68x0,0
68x0,1 [throwing it more then high enough, body was pretty much rejecting holding it overhead.]
73x1 [sat mad fast, beat the bar down, almost lost it holding it overhead, roughest snatch of the day]
73x0x7 [same as earlier misses, had it overhead, ducked my head forward to much and lost it methinks… last one I almost had, lost it on the way up]
77x0 [high enough, didn’t get under…]
70x0,0,1 [fuck was that a rough 70kg snatch]
73x0x3 [same thing as before]
Snatch Pull
77x3x2
85x2x3
Snatch Lift Off
90x3x2
100x2x2 [holy fuck thats heavy!]
PowerClean from hang
60x4
PowerClean from Floor [hands are SO destroyed at this point I can’t bear doing it from the hang, taped hands up to hell and back too]
75x4
85x2x6 [PR on powercleans, best before was 85kg for a single, now easy doubles, felt like I could do 90 if I tried]
Front Squat
60x3x2
70x5x3
GoodMornings
50x4x3
Situps
10kg plate for 10 reps 4 sets.
bw was 95.6kg… everyone was saying I looked mad fast and was throwing it enough, just couldn’t get my head into it.
[quote]Avocado wrote:
[quote]Invictica wrote:
[quote]Avocado wrote:
… While you do that im gonna start doing cross fit and maybe get a season or two of the gilmore girls in.
-chris
[/quote]
pimp strong
2/3/10
Lifting at the Univ Gym
Clean from the High Hang:
-up to 85kg 2x3
–gotta keep that chest UP!
Clean Pulls: (floor)
-up to 110kg 3x3
Back Squats:
-up to 125kg 2x2
–actually the workout was 125kg 2x3 but while I was resting for my 3rd set the radio started playing:
“Beautiful People” by Marilyn Manson.
My hands shook a little bit… I looked up and I got that feeling… Oh shit, its PR TIME!
-130kg 2reps!
–got stuck 3times on the 2nd rep, but I pushed through it.
(I was yelling loud as hell and everyone was looking at me)
that was it
GO HOME!
[quote]hatesmiles wrote:
[video]1587[/video]
got around filming one power snatch, comments are appriceated much!
[/quote]
Can see it properly now I’m at home my Work computer was being a slag.
2 Things lad.
Your hips are shooting up from the get go try and keep your arse down (and your back in the same position till past the knee) when your breaking the bar off the floor.
You got some fucking mad air time there with your feet, try to think about dropping your feet out to your squat stance instead of “jumping” per say. It will put your under the bar quicker.