YO! wtf??? Is this now the Romanaz & NeoSpartan log?
[quote]Neospartan wrote:
YO! wtf??? Is this now the Romanaz & NeoSpartan log? [/quote]
well, if others would post =D
Garden State Games, june 27th. Going to be a good competition. Its at FDU @ Madison again this year. Hope to see some of you guys there (I know your in the area!)
I should post in here too. I’m currently following some crazy bulgarian routine… Avocado, please don’t mind if I do.
05,29,2009 (weights are on pounds)
AM session (this was done during weight training class… I kinda just decided to throw this in along with the teacher’s exercise recommendations such as preacher curls and EZ bar tricep extensions…)
Front squats (ATG, paused, stance slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x1
(This definitely felt alot easier than yesterday)
PM session
Snatch grip deadlifts
175x2
185x2
195x2
225x2
245x2
245x2
May 29 (only listing heaviest sets) (sets x reps)
Deadlifts:
110kg 4x2
Very light.
Clean pulls:
80kg 3x3
90kg 2x2
These feel slow. Snatch pulls feel much faster. I don’t think I’m shrugging at the right moment.
Power Cleans:
70kg 3x3
80kg 3x1
These feel awful. Getting it to my shoulders is easy enough but catching it is hard, always either goes too high and slams my neck or goes too low and bends the hell out of my arms.
Jerk:
60kg 3x3
70kg 3x1
These weren’t too hard. Mainly technique work. Felt like I could have done 90kg if my life depended on it.
I’m looking forward to seeing you guys progress.
[quote]LiftSmart wrote:
May 29 (only listing heaviest sets) (sets x reps)
Deadlifts:
110kg 4x2
Very light.
Clean pulls:
80kg 3x3
90kg 2x2
These feel slow. Snatch pulls feel much faster. I don’t think I’m shrugging at the right moment.
Power Cleans:
70kg 3x3
80kg 3x1
These feel awful. Getting it to my shoulders is easy enough but catching it is hard, always either goes too high and slams my neck or goes too low and bends the hell out of my arms.
Jerk:
60kg 3x3
70kg 3x1
These weren’t too hard. Mainly technique work. Felt like I could have done 90kg if my life depended on it.
I’m looking forward to seeing you guys progress. [/quote]
snatch pulls (and subsequently snatchs) have to feel faster, they bar has to move quicker and higher. In a clean, if your fast enough, as long as your positions are correct, all you need is to shrug and throw it a few inches higher if that at all. Granted, the weight is much heavier so it’ll feel slower anyhow. I got clean pulls @ 100 and I think 110 coming up and they will feel slow as anything, but I can tell you this, I’m gunning to have a shot @ cleaning 100 @ the GSG’s soon.
05,30,2009
Front squat (ATG, paused, stance is slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x2
255x1
Snatch grip deads (major grip issues)
245x2 (second rep failed. I can’t quite get a good grip)
245x2 (again, second rep failed.)
Power clean + power jerk (just wanted to practice)
135x1
135x1
It sure feels good to jerk weights up.
So far, I have a good feeling that my performance with my next PR busting day wil regress… And I will need to take a deload.
well thats better… more mofo’s posting 
Training 5/29/09 in Bmore
I could not do most of the day’s workout because it had a lot of pulls and RDLs. However, recovery is going better.
Clean & Jerk… up to 70kg!
-I changed my starting position. Now the bar is closer to me.
-It took me a while to warm up, but I was able to clean 70kg! which is awesome, 'cause last week I was could barely clean 40kg.
-Still the workout said go up to 85kg, but I had to stop at 70kg.
Clean Pulls… 0kg
-fuck that. Didn’t do them. With regular cleans/snatches I can cut the pull a little, and still do them
-But when doing pulls I focus on a FULL exntension, lots of power. Which causes pain.
Instead I did only Cleans and something extremely cool happened…
-due to my change in the starting position and the bar traveling closer to the body----> I CAN FUCKING SHRUG UNDER!!!
Holysthit! It feels awesome. The thing is a fucking rush! I have never, ever been/feel so fast under the bar. The whole Clean, did literally feel like 1 fast movement. I have shruged under before today, but is on the Snatch and is inconsistent. This time, I was shrugging under in the clean and doing so consistently in the last couple of sets.
Front Squats… up to 90kg 4reps.
…I lost it on the 5th rep.
I am feeling a slight pain in my right knee. I think is due to lack of hip/glute flexibilty, and my knees traving forward A LOT when snatching.
Stretch and GO home.
Rubbish session today,
Snatched 70kg (3x3) then 80 (2x3) mainy trying to work on technical issues like keeping my arms relaxed
C&J 100 (1c+2j) x3 - have issues with jerks so have dropped the weights significantly on this for the last 3months and am gradually working m way up. Continued with clean after this got to 125kg and actually missed 2 singles which was appalling, since I did 2x2 with 125kg last week.
My hands were a little torn up, even though I wear gymastic straps, and I think this was affecting my concentration. No excuses though, they were simply shocking!
No comps for me for a while so I’m just plodding on and trying to make sure that the next time I do compete I do more than 105/125 which I’ve been stuck at for about 2years!!!
[quote]TYPE2B wrote:
So far, I have a good feeling that my performance with my next PR busting day wil regress… And I will need to take a deload.[/quote]
You are deloading after less than a week doing this program? I have a good feeling that that is a failure of a program.
Had a real good comp today, considering. I went out last night to this fund raiser, there was cheap beer and I indulged one of my 5 yearly drinking bonanza’s. Good thing i didnt have to lift till 230pm.
Anyhow I went
65 [Pow Sn due to ball smash on way up]
70
75
80 [went up nice but my shoulder didnt pop into the place where I like it to so it didnt look uber sexy]
on snatch and nailed the lot. I smashed my nuts on the first one but after that it was all butter. On ClJk I went:
90
95
100
105
And as usual it was easy as kidnapping. Super light lifts but you all know how my [now ex] coach rolls with the light weight BS and going sub max in comps. It was good to get the bonus lift if you made all 3 original lifts. gave me a chance to get something on the bar.
But now im out of that OL gym and just going to do a prep phase to prepare for july when i can go back to my old gym back in calgary. So it’s all Squats and EDT for me for a bit. I havent been posting because I havent really been training hard and the sessions im Rx’d are so soft that it burns in my ovaries to even bother posting.
But now Ill be posting that shit up as far as my prep phase goes and then back under the real bar in july.
-chris
[quote]TYPE2B wrote:
I should post in here too. I’m currently following some crazy bulgarian routine… Avocado, please don’t mind if I do.
05,29,2009 (weights are on pounds)
AM session (this was done during weight training class… I kinda just decided to throw this in along with the teacher’s exercise recommendations such as preacher curls and EZ bar tricep extensions…)
Front squats (ATG, paused, stance slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x1
(This definitely felt alot easier than yesterday)
PM session
Snatch grip deadlifts
175x2
185x2
195x2
225x2
245x2
245x2[/quote]
you’re welcome to post in here. It’s everyones log not mine. Fuck I missed 2 weeks worth of posts.
Are you doing any O-lifts yet or not? did you end up getting a coach or no? And where are you training at? Do they have real bars or just squat bench bars?
-chris
[quote]Avocado wrote:
TYPE2B wrote:
I should post in here too. I’m currently following some crazy bulgarian routine… Avocado, please don’t mind if I do.
05,29,2009 (weights are on pounds)
AM session (this was done during weight training class… I kinda just decided to throw this in along with the teacher’s exercise recommendations such as preacher curls and EZ bar tricep extensions…)
Front squats (ATG, paused, stance slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x1
(This definitely felt alot easier than yesterday)
PM session
Snatch grip deadlifts
175x2
185x2
195x2
225x2
245x2
245x2
you’re welcome to post in here. It’s everyones log not mine. Fuck I missed 2 weeks worth of posts.
Are you doing any O-lifts yet or not? did you end up getting a coach or no? And where are you training at? Do they have real bars or just squat bench bars?
-chris[/quote]
I do not know about the type of bar that I use. As of right now, I don’t have a coach and I only train by myself. I do practice some cleaning, jerking, and snatching every once in awhile but they are not my main movements. I figure that I should NEVER mess with those exercises without a coach. The last thing that I wanna happen is to develop wrong motor habits…
Oh, and did you know that I lift max weights 5 days a week?.. Yes, I’m serious. I’m putting my theories to work.
I’m training at some local gym with bowflex enthusiasts. (sigh…)
And thank you for the kind welcome.
How do I post videos? I’ve video taped myself alot with my phone but I don’t know how to put it in my PC. I need my technique critiqued.
[quote]romanaz wrote:
snatch pulls (and subsequently snatchs) have to feel faster, they bar has to move quicker and higher. In a clean, if your fast enough, as long as your positions are correct, all you need is to shrug and throw it a few inches higher if that at all. Granted, the weight is much heavier so it’ll feel slower anyhow. I got clean pulls @ 100 and I think 110 coming up and they will feel slow as anything, but I can tell you this, I’m gunning to have a shot @ cleaning 100 @ the GSG’s soon. [/quote]
Funny thing is; snatch pulls with 90kg feel faster and go higher than clean pulls with 90kg.
[quote]Weighty1 wrote:
…
No comps for me for a while so I’m just plodding on and trying to make sure that the next time I do compete I do more than 105/125 which I’ve been stuck at for about 2years!!![/quote]
DAMN! Do u train by urself or do u have coach??? Being stuck at 105/125 for 2years is odd to say the least.
[quote]TYPE2B wrote:
Avocado wrote:
TYPE2B wrote:
I should post in here too. I’m currently following some crazy bulgarian routine… Avocado, please don’t mind if I do.
05,29,2009 (weights are on pounds)
AM session (this was done during weight training class… I kinda just decided to throw this in along with the teacher’s exercise recommendations such as preacher curls and EZ bar tricep extensions…)
Front squats (ATG, paused, stance slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x1
(This definitely felt alot easier than yesterday)
PM session
Snatch grip deadlifts
175x2
185x2
195x2
225x2
245x2
245x2
you’re welcome to post in here. It’s everyones log not mine. Fuck I missed 2 weeks worth of posts.
Are you doing any O-lifts yet or not? did you end up getting a coach or no? And where are you training at? Do they have real bars or just squat bench bars?
-chris
I do not know about the type of bar that I use. As of right now, I don’t have a coach and I only train by myself. I do practice some cleaning, jerking, and snatching every once in awhile but they are not my main movements. I figure that I should NEVER mess with those exercises without a coach. The last thing that I wanna happen is to develop wrong motor habits…
Oh, and did you know that I lift max weights 5 days a week?.. Yes, I’m serious. I’m putting my theories to work.
I’m training at some local gym with bowflex enthusiasts. (sigh…)
And thank you for the kind welcome.
How do I post videos? I’ve video taped myself alot with my phone but I don’t know how to put it in my PC. I need my technique critiqued.[/quote]
HCeck out the tech support forum. that is where you will get answers. most people just post to youtube and then link it.
Be careful the you are using a bar that spin freely of the collars when you do clean, jerk or snatch. If you max out every weekx5 be sure to eat lots.
-chris
[quote]Neospartan wrote:
Weighty1 wrote:
…
No comps for me for a while so I’m just plodding on and trying to make sure that the next time I do compete I do more than 105/125 which I’ve been stuck at for about 2years!!!
DAMN! Do u train by urself or do u have coach??? Being stuck at 105/125 for 2years is odd to say the least. [/quote]
Dude you should come to my gym. Everyone has a “coach” and there are people who’ve been lifting for 4 years snatch less than 100kg in the 94’s and 105’s.
true faileeeooorrr.
-chris
[quote]Neospartan wrote:
Weighty1 wrote:
…
No comps for me for a while so I’m just plodding on and trying to make sure that the next time I do compete I do more than 105/125 which I’ve been stuck at for about 2years!!!
DAMN! Do u train by urself or do u have coach??? Being stuck at 105/125 for 2years is odd to say the least. [/quote]
I do have a coach (2 actually) The main problem was that up until January I worked in a job that had me doing about 55hrs a week. One of those weeks was 11am-8pm, which meant training that week was pretty much a no go, since I had to take my daughter to nursery that week and it is 30mins drive to the gym. So for the best part of 2years I was lucky to train 2x weekly on a consistent basis.
Anyway, changed jobs in Jan and can train far more regularly, so things are improving. That said, my wife is due to give birth in about 7 weeks so I’ll be cutting back once again! (not that I mind when it’s for my family)
05/31/09
Creasy day.
1st, Lifting at the main Univ Gym
Back Squats
-started with 135lbs, up to 190lbs.
-Tried to do 20reps with 190lbs!. I stopped counting after 7reps, and kept going. Must have done between 14-16reps.
-…then continued up to 275lbs for a single.
-missed 280lbs for a PR attempt 
—I pretty fucking tired by now.
Then the gym closed and but I wanted to do Heavy high pulls. So with a friend we planned to go to Bmore, but I couldn’t get a free pass for him over the phone.
Still… we snuck into a 24hr Gym (we had guess passes, but there was nobody working).
Pulls off a rack (Hang Position)
-worked this babies all the way up to 315lbs 3repsX3
-that was too heavy, but it was awesome.
Pulls off a rack (High Hang Position)
-335lbs… 3reps
–that was it, I was done.
Dumbell Row
-up to 75lbs 5reps
–didn’t go higher because my oblique started bitching.
Cable Machine wood Chops
-2sets
Twists with a 45lbs plate
-2sets
Crunches (declined)
-1set maxed out.
Stretch
well that makes sence Weighty… I though u had shit coached like the ones Avocado had to put up with in Canada (then again it makes sence, its Canada).
My training gets interupted becasue of college+work (which is by no means equal to family+real work), but to not loose a full day of training I bought some Squat Stands for $160 on Ebay and I used by brother’s old bar+weights (up to 365lbs worth of weights). I also got an Ab Wheel and door chin up bar.
That way, even if I am busy I can still do a 1/2 decent workout at home. If ur going to be able to do Oly 1 or 2 times a week tops, I recommed u get a similar set. Nothing for doing max stuff, but still heavy enough.
05,31,2009
Front squats (ATG, pause, stance is slightly wider than shoulder width)
185x2
195x2
225x2
255x2
255x2
255x2 (workout seemed incredibly easier than the past days)
Snatch grip deads (no more grip problems!)
245x2
245x2
Power jerks from the rack (These are fun!)
135x (4 singles)