[quote]Neospartan wrote:
[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[/quote]
haha missed that Cross fit and Gilmore girls Gaydar just started preliminary bleeps.
03/02/10 : Back Squat 5x5 85%
Dynamic warm ups
Back Squat
bar x 6
bar x 6
60 x 5
100 x 3
141 x 1
161 x 1
171kg x 5 : felt heavy
171kg x 5 : felt better
171kg x 5 : better
171kg x 5 : tired
171kg x 5 : very battered
Barbell ab roll outs
6reps
6reps
6reps
I’m not feeling too sh!t hot as I’m ill but I’m on the meds early. Neck and throat is sore sad.gif gash…
Koing
power snatch
4x2x40
4x2x50
front squat
3x100
5x3x110
gm
3x8x60
sit up
2x5x25
thanks for the comments on the video, i’ll keep those points in mind next time
[quote]Koing wrote:
03/02/10 : Back Squat 5x5 85%
Dynamic warm ups
Back Squat
bar x 6
bar x 6
60 x 5
100 x 3
141 x 1
161 x 1
171kg x 5 : felt heavy
171kg x 5 : felt better
171kg x 5 : better
171kg x 5 : tired
171kg x 5 : very battered
Barbell ab roll outs
6reps
6reps
6reps
I’m not feeling too sh!t hot as I’m ill but I’m on the meds early. Neck and throat is sore sad.gif gash…
Koing [/quote]
Thats some nice squatting 5x5 @ 85% sounds hard as fuck.
Thursday 4/2/2010
Cleans
50kg x 40+ Reps (lots of technique work trying to keep my arms straight in the pull did 3-5 reps each set with some jerks thrown in here and there).
80kg 2x3 (arms straight throughout)
90kg x 3 (easy and straight arms)
100kg x 1
120kg x fail (didn’t commit to the squat half arsed attempt all round)
Squats
60kg x 5
90kg x 3
120kg x 1
170kg x 1
200kg x 1
Whole thing took 30 minutes practically an off day.
thursday -
PowerSnatch from Blocks
40x3x2
50x3
55x4x2
64x2x6
Clean and Jerk
50x2+2
60x2+2
75x2+2
85x2+2x5
Jerk from Racks
85x3x4 [missed a few here and there, oy]
Clean pulls
95x3x4
105x2x4
Back Squats
70x6
90x6x4
Hypers
10x10x3
bw was 96kg, had on my left hand some new skin trying to grow in over where I lost some skin tuesday, and it became a blood blister around the clean and jerks, and it burst on one of the 85kg cleans, now one of my shirts is all bloody haha.
04/02/10 -
dynamic warm ups
back squats
bar x 6
bar x 6
60 x 5
100 x 3
141 x 1
161 x 2
161 x 2
161 x 2
161 x 2
161 x 2
161 x 2
easy,
coached Steve and Phil to OLift. Phil C&J 85kg which is equal PB with no OL training. Masters got up to 80kg, bottled 85 and 90 but his is about his 2nd hr of coaching!
Mess about
hang pc 90 x 3
pc 90 and push press
pc 110 and split jerk
pc 120 and split jerk
15dips
done
Koing
[quote]IrishMarc wrote:
Thursday 4/2/2010
Cleans
50kg x 40+ Reps (lots of technique work trying to keep my arms straight in the pull did 3-5 reps each set with some jerks thrown in here and there).
80kg 2x3 (arms straight throughout)
90kg x 3 (easy and straight arms)
100kg x 1
120kg x fail (didn’t commit to the squat half arsed attempt all round)
Squats
60kg x 5
90kg x 3
120kg x 1
170kg x 1
200kg x 1
Whole thing took 30 minutes practically an off day. [/quote]
The weights too light to do any meaningful technique work mate.
Up it to at least 70-75% 
Koing
[quote]Koing wrote:
The weights too light to do any meaningful technique work mate.
Up it to at least 70-75%
Koing[/quote]
How am I meant to pussy out and take it easy with advice like that! Point taken.
Friday 5/2/2010 (PM)
Power Snatch From the Hang.
40kg x 2x3
60kg x 2x3
65kg x 2x3
70kg x 2x2
75kg x 1
80kg x 1 (5kg PB)
85kg x 1 (10kg PB)
90kg x 0 (in the video)
90kg x 1 (15kg PB) not the cleanest rep in the world but she went up going to have to learn to receive in a squat looks like… need an easier hobby.
Back Squat
Bar x 10
70kg x 6
120kg x 3
155kg x 2
205kg x 1
215kg x 1 (Still not convinced on depth in the video).
180kg x 1 (fucked)
150kg x 2
150kg x 2
150kg x 2
150kg x 2
To the Pub!
Saturday 6/1/2010 (hungover squat day bleugh) PM
Back Squat
Bar x 10
60kg x 6
100kg x 3
140kg x 3
170kg x 3
185kg x 1
205kg x 1
170kg x 2
170kg x 2
170kg x 2
170kg x 2
170kg x 2
Coached Nina and fucked around with some cleans trying to catch 80kg in a full squat.
clean and jerk
2x3x50
2x60
2x65
5x2x70
cleans felt really good and couple jerks too
snatch pull, tried really hard to control the hips now
3x3x60
back squat
2x130
3x2x140
hanging leg raise
3x10
felt really good today, squats were semihard but fast still
Week 2 Two PBs on Monday and Friday.
Back Squat is + 5kg
Front Squat is + 5kg
saturday
PowerSnatch
40x3x2
50x2x2
55x2
60x2x4
PowerClean + Split Jerk
50x2+2
60x2+2
70x2+2
75x2+1x3
Front Squat
60x3x2
80x3x2
bw was 96kg.
my thighs are scrapped raw from the bar, fuuuuuuuuuuuuck
romanaz does “50x2+2” mean that you did two cleans and two jerks?
todays training
power snatch+overhead squat
2x2x40
2x2x45
power snatch
6x2x50
managed to control the hips a bit better but still too much jump
power clean+spilt jerk
2x1/2x50
cleans
2x70
1x80, easy power clean!
ghr
4x8
ez-bar upright row
4x6x30
chin up
3xbw
2x3x15k
[quote]IrishMarc wrote:
[quote]Koing wrote:
The weights too light to do any meaningful technique work mate.
Up it to at least 70-75%
Koing[/quote]
How am I meant to pussy out and take it easy with advice like that! Point taken.
Friday 5/2/2010 (PM)
Power Snatch From the Hang.
40kg x 2x3
60kg x 2x3
65kg x 2x3
70kg x 2x2
75kg x 1
80kg x 1 (5kg PB)
85kg x 1 (10kg PB)
90kg x 0 (in the video)
90kg x 1 (15kg PB) not the cleanest rep in the world but she went up going to have to learn to receive in a squat looks like… need an easier hobby.
Back Squat
Bar x 10
70kg x 6
120kg x 3
155kg x 2
205kg x 1
215kg x 1 (Still not convinced on depth in the video).
180kg x 1 (fucked)
150kg x 2
150kg x 2
150kg x 2
150kg x 2
To the Pub!
[/quote]
DUDE that squat was okay, deeper then parallel but not as deep as you usually go.
DUDE that 80 was solid, try and keep your feet on the ground longer
DUDE that 90 was a poor attempt. It was like you DID NOT GIVE A F0CK that you got it or not! Go back in to the gym and F0CKING GET THAT SH!T. I know you can get it mate so don’t pu**y out on me!
Koing
[quote]hatesmiles wrote:
romanaz does “50x2+2” mean that you did two cleans and two jerks?
[/quote]
means I did 1 clean and jerk followed by another clean and jerk.
At least thats how I interpret my coach’s plan. Some other lifts its the way you said it, but IMO its all semantics
[quote]romanaz wrote:
[quote]hatesmiles wrote:
romanaz does “50x2+2” mean that you did two cleans and two jerks?
[/quote]
means I did 1 clean and jerk followed by another clean and jerk.
At least thats how I interpret my coach’s plan. Some other lifts its the way you said it, but IMO its all semantics [/quote]
Sounds the same either way. I would do it ClJk +CLJk cause i hate lowering the jerk back to my shoulders.
-chris
oh man, I’ve gone the way of the fishes with lifeguarding…should have a land based workout to post by tomorrow
[quote]Koing wrote:
[quote]IrishMarc wrote:
[quote]Koing wrote:
The weights too light to do any meaningful technique work mate.
Up it to at least 70-75%
Koing[/quote]
How am I meant to pussy out and take it easy with advice like that! Point taken.
Friday 5/2/2010 (PM)
Power Snatch From the Hang.
40kg x 2x3
60kg x 2x3
65kg x 2x3
70kg x 2x2
75kg x 1
80kg x 1 (5kg PB)
85kg x 1 (10kg PB)
90kg x 0 (in the video)
90kg x 1 (15kg PB) not the cleanest rep in the world but she went up going to have to learn to receive in a squat looks like… need an easier hobby.
Back Squat
Bar x 10
70kg x 6
120kg x 3
155kg x 2
205kg x 1
215kg x 1 (Still not convinced on depth in the video).
180kg x 1 (fucked)
150kg x 2
150kg x 2
150kg x 2
150kg x 2
To the Pub!
[/quote]
DUDE that squat was okay, deeper then parallel but not as deep as you usually go.
DUDE that 80 was solid, try and keep your feet on the ground longer
DUDE that 90 was a poor attempt. It was like you DID NOT GIVE A F0CK that you got it or not! Go back in to the gym and F0CKING GET THAT SH!T. I know you can get it mate so don’t pu**y out on me!
Koing[/quote]
Can I give a bit of advice to this post? It looks like you are starting to upright. Keep your shoulders out over the bar longer and make sure you are really squeezing you lats to keep the bar close. You missed the 90kg because it was a little in front of you. If you do the two things I have mentioned it should fly up and sit nice above you.
[quote]IrishMarc wrote:
Friday 5/2/2010 (PM)
Power Snatch From the Hang.
40kg x 2x3
60kg x 2x3
65kg x 2x3
70kg x 2x2
75kg x 1
80kg x 1 (5kg PB)
85kg x 1 (10kg PB)
90kg x 0 (in the video)
90kg x 1 (15kg PB) not the cleanest rep in the world but she went up going to have to learn to receive in a squat looks like… need an easier hobby.
[/quote]
Finish your pull, you’re flipping it forward, pull up and really shrug.