Lifting in NJ with THE Coach.
Snatch:
-up to: 70kg 3reps
-missed it 2times, but did them all.
Clean & Jerk:
-up to: 90kg 2reps
—Coach said: “Bigger Pull! More shrug!”
Back Squats:
-up to: 120kg 2x2
Step Back Lunges: (front squat position)
60kg, 5reps each legs
Chin ups:
12reps
Decline Abs:
bw+16lbs (behind the head)
Forgot my camera today, but this morning I had a good lift. There was about 6 other lifters at the gym today, every Saturday at 11am we all lift. My power cleans were great, I pulled back on the bar and it felt a lot better. One of the guys, Bob Bondiman, is a certified coach and he didn’t seen anything problematic (he’s also a Masters champ). Wish I had video as proof for myself but whatever, next time.
2/20/10 (one session today) - Saturday
Bar warm-up
Complex A: 1x8 - High pulls, Muscle SNA, SQT-to-PRS, GMs, Rows - 40kg
PRS be. ne. SNA grip + O. SQT - 4x4+4 - 50kg
PCLN + Jerk - 4x4+4 - 100kg (nice!, my PB is 112kg in competition, so I’m not far off)
SS: Incline Bench PRS - 4x8 - 185lbs // N. grip Pull-ups - 4x8 - 6/6/5/5 (22 total) @ BW
SS: CG Bench PRS - 4x8 - 195lbs // EZ-bar curls - 4x8 - 80kg
Sumo DL - 4x4 - 315lbs
Core circuit x2 (Toe touches x20, Bicycle x30, Side Bridge x30sec each side)
Sunday— a much needed day off.
Thursday -
PowerSnatch + OHS
40x2+2
50x2+2
58x2+2
65x2x3 [missed last set out in front like an idiot]
Snatch
50x2x2 [felt wierd, slow?]
60x2x2 [again, slow?]
65x2x2[started missing right around here]
68x0,0,0,0
60x2
68x1,0 [that one was the best snatch of the day, solid]
73x0,0,0
70x0,0 [slow as fuck]
Snatch pulls
75x3x3
85x2x3
Jerk From Shoulders
50x2
60x2
70x2x2
80x2x2
90x1,0,1x2,x0,1x2,1x2
Back Squat
60x5
90x5
120x3x3 [3rd rep sucked on each set]
Coach nick had me move my grip a thumb width out and it seemed to help the pull under, but I was still very slow, and its been a common theme as of late, I feel very very slow under the bar, especially in the snatch. I’ve done some research, and according to Russian literature (at least the ones I can find), say that you need to squat as much as you pull, otherwise your slow under the bar… and I haven’t been squatting a lot lately… maybe connected? Either way, my pull is ridiculous, willing to bet I could powersnatch 75 if I tried at this point… ugh…
on the birght side, coach nick has been saying my technique on the pull is the best its ever been, in both the clean and snatch (maybe not in the jerk as of yet!), and that I used to miss snatchs by trying to powersnatch it, and now I’m missing it slightly in front in the bottom. I guess thats a lot better.
bw was 94.4kg! Means with an empty stomach and no clothes I’m probably 93.5 or less! Easily making weight for the Arnolds.
I noticed your 68kg (4 fails) and 73kg snatches (3 fails). That seems like a lot of wasted energy. What I’ve always done is I’ve missed it twice, just move on.
Have you ever tried depth jumps? Could help with getting under the bar quicker. You should definitely keep squatting though, you should never stop squatting with Oly lifting. 
Hey Brahs,
Monumentous Occassion for me yesterday. Snatched 100kg! BW of 77kg
Hoping to round up 110kg before my first year of O-Lifting, 3-4 months to go!
[quote]PB Andy wrote:
I noticed your 68kg (4 fails) and 73kg snatches (3 fails). That seems like a lot of wasted energy. What I’ve always done is I’ve missed it twice, just move on.
Have you ever tried depth jumps? Could help with getting under the bar quicker. You should definitely keep squatting though, you should never stop squatting with Oly lifting. :)[/quote]
I don’t post it, but I generally do box jumps once a week to help out with plyo’s.
If this were powerlifting, I’d agree with your sentiment there, but my misses are all technique error’s, bar is barely out of place each time. I’ve missed 73kg 7 times in a session and then smoked 75 right after. Go figure?
[quote]Invictica wrote:
Hey Brahs,
Monumentous Occassion for me yesterday. Snatched 100kg! BW of 77kg
Hoping to round up 110kg before my first year of O-Lifting, 3-4 months to go![/quote]
NICE!!
power snatch
3x3x40
2x45
7x2x50
tried to keep points from friday in mind, noticed that if i keep my lats tight in the start the bar will be automatically closer to body, also tried to punch the arms for the lockout and spread the legs
power cleans
3x4x70
chin ups
4xBW
2x4x10
front squat
2x100
2x120
2x125
1x130, pr! missed the second rep
sit ups
3x6x20
[quote]Invictica wrote:
Hey Brahs,
Monumentous Occassion for me yesterday. Snatched 100kg! BW of 77kg
Hoping to round up 110kg before my first year of O-Lifting, 3-4 months to go![/quote]
I hope to accomplish approximately the same in my first year as well, difference being, mine just started 
[quote]Invictica wrote:
Hey Brahs,
Monumentous Occassion for me yesterday. Snatched 100kg! BW of 77kg
Hoping to round up 110kg before my first year of O-Lifting, 3-4 months to go![/quote]
Very nice mate!
20/02/2010: English Champs:
Bw 89.4kg
-1.2kg from the Crystal Palace comp.
Snatch :
Dynamic warm ups
picked up the bar, it felt light, the last 3 sessions had been mediocre at best, snatched 115, missed 140 Jerk, felt heavy of the floor
bar work
40 x 2
40 x 1
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
all felt very fast at this piong
100 x 0, behind
110 x 1, much better, crisp
115 x 0
had about 3 lifts before me so I decided to do 120 in the warm up
120 x 0
Snatch comp
118 x 1, solid, felt light, good line, weird squat up, but no issue, powered up and took a few steps backwars? lol, never done this
122 x 0, close, needed to stay over a bit more
125 x 0, not hugely close, should have taken 122 again, next time I’ll see where I’m at and open on 122 if I’m going in with some form
had not much rest and it was me back on to the platform…
Clean and Jerk
bar work
60 x 2
80 x 1
100 x 1
120 x 1
135 x 0; behind
C&J comp
143 x 0; rubbish Jerk, where was I? Not on the platform…
143 x 1; much better, stuck it, a bit of a weight for the down signal but I’m strong over head (strong abs) so no issues for me
150 x 0; Clean okay, Jerk in front, need to fine tune this but I have set aside time to remedy this over the next 18weeks until the British.
118/143
261 total : 2nd
Really happy with it. I haven’t been lifting much but focusing on my squats since January, a bit of ring rust. I was smoother and technically sharper when I was hammering the lifts more pre xmas London Comp. I have 2 weeks left of the Russian Squat Routine then I’ll go to a 4 week strength phase then 4week Power Phase and then I have 9-10 weeks before the British where I’ll hammer out full lifts and fune tune my lifts.
Koing
2/22/10 - Monday
AM
Bar/dynamic warm-up
Complex B - 2x8 w/ 20 lb. DBs: Lateral raises, PCLN be. kn., SQT-to-PRS (thrusters), RDLs, Jerk Jumps
SNA + O. SQT - 4x4+4 - 90kg (2 reps on last set)
F. SQT + Jerk - 4x4+4 - 100kg (2 on last set, I can do more but my lower back was too fatigued)
PM (yet to do, I’ll edit)
SS: PRS 4x6 - // Upright rows - 4x6 -
SS: Decline Tri DB Ext. - 4x6 - // Alt. DB Biceps curl - 4x6
CLN Pull-to-kn - 4x4 -
Core circuit x2 (Sprinters sit-ups x20, V-ups x15, Toe touches x15, Hip-ups x15)
SNA + O. SQT video (90kg, 2nd rep sequence not shown)
Things to work on: I still want a better back angle on the first pull, it’s harder since I’m 6’2" (188cm), but my lower back is getting fatigued too easily. Also, the more important problem: coming up onto my toes too soon during the final pull/scoop. I want to look like this in the next week (see picture, Rybakou).
I’m thinking some snatch/clean pulls (above knee even) might be in order next month to help me correct this.
[quote]Koing wrote:
Koing [/quote]
Look bestial Koing.
Funny how that judge took forever to give you the down signal in the 2nd Clean & Jerk.
2/21/10
Quick lifting at the regular univ gym, I sneaked my chalk in.
Overhead Squats:
-up to 50kg 3x3
Snatch Balance:
-up to 55kg 3x3
Jerk behind the neck
-up to 75kg 2x4
GO STUDY!!!
2/22/10
Lifting at the Univ Gym:
Snatch off Boxes:
-up to 65kg 2x5, then 50kg 3reps
–missed a few due to drinking too much milk and having to stop by the bathroom twice.
Snatch Pulls:
-up to 90kg 3x3
-Strong pulls today
Front Squats:
—felt strong too
-235lbs (106.8kg) 2x2
-235lbs (106.8kg) 3reps mini-PR yo!
RDLS:
-up to 100kg 3x2
-then 100kg 5reps
Stretch & GO HOME!
Monday -
PowerSnatch
40x3x2
50x3
57x3
65x2
68x1x3 [easy]
PowerCleans
60x3
75x3x2
Clean and Jerks
60x2+1
75x2+1
85x2+1
90x1+1
95x1+0x3
95x1+1 [finally jerked it! kept going backwords in the jerk, bar height is no problem, cleans were easy too]
Clean Pulls
95x4
105x2x2
115x1x3
Back Squat
70x3
80x4
105x5x3
stretching… weight was 95.2 but thats because sunday I worked 13 hrs and had only 1 break to eat, so i pigged out when i got home.
Cleans were good today, very easy @ heavy weights… jerks not so much. @ 95kg I kept pushing backwards after the throw. !#!@#!@#!
[quote]PB Andy wrote:
2/22/10 - Monday
AM
Bar/dynamic warm-up
Complex B - 2x8 w/ 20 lb. DBs: Lateral raises, PCLN be. kn., SQT-to-PRS (thrusters), RDLs, Jerk Jumps
SNA + O. SQT - 4x4+4 - 90kg (2 reps on last set)
F. SQT + Jerk - 4x4+4 - 100kg (2 on last set, I can do more but my lower back was too fatigued)
PM (yet to do, I’ll edit)
SS: PRS 4x6 - // Upright rows - 4x6 -
SS: Decline Tri DB Ext. - 4x6 - // Alt. DB Biceps curl - 4x6
CLN Pull-to-kn - 4x4 -
Core circuit x2 (Sprinters sit-ups x20, V-ups x15, Toe touches x15, Hip-ups x15)
SNA + O. SQT video (90kg, 2nd rep sequence not shown)
Things to work on: I still want a better back angle on the first pull, it’s harder since I’m 6’2" (188cm), but my lower back is getting fatigued too easily. Also, the more important problem: coming up onto my toes too soon during the final pull/scoop. I want to look like this in the next week (see picture, Rybakou).
I’m thinking some snatch/clean pulls (above knee even) might be in order next month to help me correct this.[/quote]
The video looks really good imo. No errors to address imo. Arms stays nice and straight, good finish, bar line looks good.
Some lifters go on to their toes and others don’t finish. No real issus here imo.
Only improvement is to be faster under the bar.
Koing
[quote]Koing wrote:
[quote]Invictica wrote:
Hey Brahs,
Monumentous Occassion for me yesterday. Snatched 100kg! BW of 77kg
Hoping to round up 110kg before my first year of O-Lifting, 3-4 months to go![/quote]
Very nice mate!
20/02/2010: English Champs:
Bw 89.4kg
-1.2kg from the Crystal Palace comp.
Snatch :
Dynamic warm ups
picked up the bar, it felt light, the last 3 sessions had been mediocre at best, snatched 115, missed 140 Jerk, felt heavy of the floor
bar work
40 x 2
40 x 1
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
all felt very fast at this piong
100 x 0, behind
110 x 1, much better, crisp
115 x 0
had about 3 lifts before me so I decided to do 120 in the warm up
120 x 0
Snatch comp
118 x 1, solid, felt light, good line, weird squat up, but no issue, powered up and took a few steps backwars? lol, never done this
122 x 0, close, needed to stay over a bit more
125 x 0, not hugely close, should have taken 122 again, next time I’ll see where I’m at and open on 122 if I’m going in with some form
had not much rest and it was me back on to the platform…
Clean and Jerk
bar work
60 x 2
80 x 1
100 x 1
120 x 1
135 x 0; behind
C&J comp
143 x 0; rubbish Jerk, where was I? Not on the platform…
143 x 1; much better, stuck it, a bit of a weight for the down signal but I’m strong over head (strong abs) so no issues for me
150 x 0; Clean okay, Jerk in front, need to fine tune this but I have set aside time to remedy this over the next 18weeks until the British.
118/143
261 total : 2nd
Really happy with it. I haven’t been lifting much but focusing on my squats since January, a bit of ring rust. I was smoother and technically sharper when I was hammering the lifts more pre xmas London Comp. I have 2 weeks left of the Russian Squat Routine then I’ll go to a 4 week strength phase then 4week Power Phase and then I have 9-10 weeks before the British where I’ll hammer out full lifts and fune tune my lifts.
Koing [/quote]
Looking crispy big fella. Great work on that snatch, landed the shit out of it.
-chris
clean and jerk
2x3x60
2x3x70
2x80
2x85, this was good
1x85
1x1/0x85, good clean, missed the jerk in front
2x0x85, wtf couldnt even clean it!
snatch pull
5x3x50
squat
6x120
6x130
5x130
push press
3x5x50
chin ups
3x5
Friday 19/2/2010
Bench Press
bar x 10
60kg x 5
100kg x 5
140kg x 5
150kg x 3
165kg x 1 (2 second pause)
Monday 22/2/2010
Squat Cleans
60kg 4x3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
115kg x 2
120kg x 1
125kg x 1
127kg x 1 (really ugly) ,1 (much better)
130kg x 1 (best rep)
132kg x 1 (horrible)
110kg x 6x1
Back Squat
140kg x 3
150kg x 3
160kg x 1
170kg x 1
180kg x 1
190kg x 1
200kg x 1
140kg 3x3
Tuesday 23/2/2010
Squat Snatch (more for flexibility then anything)
50kg 5x1
55kg 5x1
60kg 5x1
65kg 5x1
DB Press/Ring Pull Ups
45kg 3x8/BW 3x8
tuesday
PowerSnatch + OH PResS + OHS
40x1+2+2x3
Snatch
40x2
45x2
50x2
55x2
60x2
65x2x3 [fast!]
Snatch pulls
75x3x2
85x2x3
Jerk From Shoulders
60x2
70x2
78x2
85x2x4 [missed one in there]
Back Squats
70x4
85x4x3
no bw today, totally forgot. oops.
anyhow, decent deload type day.
power snatch
3x3x40
3x2x45
2x50
1x55
5x2x50
lots of reps, couple shitty ones but couple good ones too
clean pull from blocks
3x3x110
upright row ezbar
3x12
standing long jump from squat position
6x3
sit ups
3x20x10
Wednesday 24/2/2010
Squat Clean
40kg 2x5 (from the hip hardly any pull trying to get under fast)
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 2
115kg x 1
120kg x 1,1,1
125kg x 1,1
130kg x 1
105kg x 1,1,1
Back Squat
130kg x 3
150kg x 3
160kg x 2
180kg x 1
195kg x 1
205kg x 1
155kg x 3x3