Warm ups/Missed lifts not shown
Fuckload off missed lifts
Snatch
60x2
65x2
70x2
Singles
70x5
75x5
1 Power Snatch+ 2 OHS
60x1/2
60x1/2
60x1/1
60x1/1
Snatch pull
60x3
70x3
80x3
90x3x3
F Squat
110x1
110x1
110x1
100x2x2
So After 3 Weeks of Squatting 6x a week (5 times last week missed sunday as I was stiff as a board every where) here are the back squat results.
Back Squat was set at a minimum top set of 170kg (roughly 80% of my 1RM at the time) during the course of the last 3 weeks I have improved the following
Back Squat - +10kg
Front Squat - +5kg (prob more only FS twice)
Snatch - +10kg
Clean - Same as start (had a bit of a technique fart and am still getting used to hook grip)
Split Jerk - +10kg (wasn’t really training these two but hit 2 sizeable PBs anyhoo)
Power Jerk - +20kg
A lot of these PBs (minus squats) can be taken with a massive grain of salt since I am still a n00b at Oly Lifting.
Do you do stretching and other recovery stuff a alot after those squats?
[quote]NJ-Polska wrote:
Warm ups/Missed lifts not shown
Fuckload off missed lifts
Snatch
60x2
65x2
70x2
Singles
70x5
75x5
1 Power Snatch+ 2 OHS
60x1/2
60x1/2
60x1/1
60x1/1
Snatch pull
60x3
70x3
80x3
90x3x3
F Squat
110x1
110x1
110x1
100x2x2
[/quote]
O.O intense video Polska, how much weight was that?
[quote]NJ-Polska wrote:
Warm ups/Missed lifts not shown
Fuckload off missed lifts
Snatch
60x2
65x2
70x2
Singles
70x5
75x5
1 Power Snatch+ 2 OHS
60x1/2
60x1/2
60x1/1
60x1/1
Snatch pull
60x3
70x3
80x3
90x3x3
F Squat
110x1
110x1
110x1
100x2x2
[/quote]
you looked good today, still gotta snap under though, you were being lazy. lazy doesn’t win!
i’m gonna be joining you guys here soon enough. I’ll be doing two-a-days and videotaping when I can. Oly stuff in the morning, strength stuff later in the day. I’m pretty excited to finally getting back into it 
13/02/2010 : both lifts 3rd session out from English
dynamic warm ups
bar work
snatch
40 x 3
50 x 2
60 x 1
70 x 0, 1
80 x 1
90 x 1
100 x 1
C&J bar work
60 x 1
80 x 1
100 x 1
120 x 1
crunches x 15reps x 3sets
okay for a Saturday session
Koing
[quote]IrishMarc wrote:
Friday 12/10/2010 (pm)
Power Clean (low blocks)
60kg 3x3
80kg 3x3
90kg 2x3
100kg 2x2
105kg x 2
110kg x 2
Squat Clean (low blocks)
115kg x 2
120kg x 2 (+ one with a push press in video)
125kg x 1
130kg x 1
132.5kg x miss (not dropping fast enough).
Back Squat
60kg x 6
100kg x 3
130kg x 3
140kg x 3
150kg x 2
160kg x 1
180kg x 1
200kg x 1
150kg x 2
150kg x 1 (fucked!)
Beer and Pizza PWO.
Hungover squats tomorrow ftw. [/quote]
The 130kg looked better! You have a rock solid pull. It looks like your a bit forwards in your receive on your Cleans. Maybe the lack of front squats? Once you dial this in you’ll smash some big numbers as your plenty strong!
Koing
todays training was really odd, cleans were hard as hell but jerks were really good, i dont get this
clean and jerk
warm ups, jerks and hang cleans
2x2x60
2x2x70
4x1x80
snatch pull
3x3x60
glute ham raise
5x6
quite a lot of trap and ab work
Well the big ass snow storm fucked my Oly Training… However, I did get a lot off GPP+core from the snow shoveling+throwing
I was going to train on 2/5/10 but traffic was a not moving so I turn back home.
2/10/10
A little bit of training at Home
Back Squats:
-up to 225lbs 3x4
Deadlifts:
-up to 285lbs 2x6
Ab Wheel:
-on my feet and used two 45lb plates to stop me before I lost control.
Curls:
-going for da pump
Roads get plowed and LIFTING in BMORE
2/12/10
Unsure of how the day would go, but I manned up and did the hard training-day as scheduled:
Snatch:
-up to 68kg 2x4
—these were hard to get the groove, I would miss the 1st and get the 2nd.
—the week before the snow I changed my stance of the snatch and needed to get used to it. Since it forces me to keep my chest up.
—after 4 missed sets, I was able to do all 2x4 with 68kg.
Clean & Jerk:
-up to 85kg 2x3
—Fast and solid on the Cleans, and Jerks were solid too. (my friend was like “Where did u learn to Jerk?”)
Back Squats:
-up to 120kg 2x3
—hard, but had good speed and did them all.
Help out my friend find his car after the city moved it from his house because it was plowing the streets. Then…GO HOME!
Monday 15/2/2010
Power Clean to Military Press
60kg 2x3
70kg x 3
80kg x 1
90kg x 1
100kg x miss (no drive from left shoulder).
Squat Cleans
100kg x 2
110kg x 2
120kg x 1
130kg x miss, miss.
Back Squats
60kg x 5
100kg x 3
140kg x 3
180kg x 1
200kg x 1
210kg x 1
160kg x 5
160kg x 5
160kg x 5
Bench Press
105kg x 1
155kg x 1
175kg x 1
ok kind of pissed. Was supposed to train twice today, Oly stuff in the morning, strength stuff in the late afternoon. I showed up at the park district to Oly lift before class (this is a 25 minute drive away and the only place near me w/ Oly stuff), and of course it’s closed, fucking president’s day I forgot. Anyways…
2/15/10 - Monday
AM (which I didn’t do):
Bar warm-up
Complex A - 1x8: High pulls, Muscle SNA, SQT-to-PRS, GMs, Rows
SNA + O. SQT - 4x4+4
F. SQT + Jerk - 4x4+4
PM (which I did do):
SS (Superset): Incline BB PRS - 8 rep ramp - 80 // Neutral grip pull-ups - 6, 5, 5, 5 - BW (which is 113 kg)
SS: CG Bench PRS - 8 rep ramp - 84 // Ez-bar curls - 8 rep ramp - 34
Deadlift → 4 rep ramp - 144
^ Used straps/Oly shoes, really focused on how I would pull in a C&J. This is the first time I’ve deadlifted in a long time without the belt, and my back felt it (in a good way). Really focused on pushing the knees back, and keeping chest up.
Core circuit x2 - Toe touches x20, Bicycle x30, Side bridge x30 sec. each)
16/02/10: 2nd session out from comp
dynamic warm ups
snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 0
110 x 0
110 x 1
115 x 0
115 x 1
C&J
bar work
60 x 2
90 x 1
110 x 1
130 x 1
140 x 0; failed Jerk
Front Squat
60 x 3
100 x 1
130 x 1
150 x 0; dizzy at the bottom
150 x 1
crunches x 12reps x 3sets
power snatch+ohs
3x2/2x40
power snatch
2x2x45
4x2x50
2x40
front squat
5x3x115
good morning with a raise to toes
3x3x70
hanging leg raises
3x6
hmm, any advices for getting snatch receive better?
Feb 15th 2010
Knees to Pockets warm up
Back Squat
118kg x 4reps x 3sets
Snatch w/ empty bar
5reps x 4 sets
Tall Snatches w/ empty bar
5reps x 4 sets
Cleans w/empty bar
5reps x 2 sets
Tuesday
PowerSnatch
40x3
50x2x2
60x3
68x1,1,0,0 [last two were SLIGHTLY out of place]
PowerClean + PowerJerk (forearms hurt like HELL iunno why)
50x2+2
60x2+2
70x2+2
75x1+2
85x1+1x3 [PR never jerked 85 after powercleaning it]
Clean and Jerk
60x2+2
75x1+1
85x1+1
85x1+0x2 [FML]
JERK FROM SHOULDERS
70x2x2
85x2
95x0,0,1,1,1,0,1
Back Squat
80x5
90x5
105x3x3
bw was 94.8kg.
[quote]hatesmiles wrote:
power snatch+ohs
3x2/2x40
power snatch
2x2x45
4x2x50
2x40
front squat
5x3x115
good morning with a raise to toes
3x3x70
hanging leg raises
3x6
hmm, any advices for getting snatch receive better?[/quote]
Do you do any bar work?
Receive in the power snatch or a full snatch?
Work on pulling yourself under even in the power snatch and PUNCHING UP WITH YOUR ARMS, don’t ‘float down’ casually, or limply press, PUNCH YOUR ARMS OUT to lock.
You get a lot better with practice.
Koing
I always start my sessions with bar work. Learning full snatch is my goal now, I’ll try your tip on friday, thanks for the advice, now that i think about it i have not tried to forcefully push the arms for lockout. So much stuff for a beginner to remember
here’s my dungeon: Sayre Park chicago park district, the one and only. (Oak Park in Chicago, fucking 25 min drive lol). my vids are uploading right now so i’ll post my stuff later tonight. Off to the gym now for session #2.
nj-polska
where were you tuesday??? huhn punk!?!