2/24/2010
Lifting at the Univ gym
Clean:
-up to 87kg… but this shit was harder than it need to be.
–87kg 0,1,0
–87kg 1,1,
–87kg 1,0
–87kg 1,1
–87kg 1,1
—I was not finishing my pull, on the misses.
Clean Pulls:
-up to 115kg 2x4
–got a friend to keep an eye for my arms bending. As soon as he started looking, I stopped bending my arms.
Back Squats;
-up to 120kg 2x2,
-then, 120kg 3reps… mini PR.
2/24/10 - Wednesday
AM
Complex C - 2 sets: Power pos-to-heel raise, w/ 35lb DB: PRS x8, Lumberjacks x8, OVD Lunges x20, Walking Twists x20, Rows x8
PRS + O. SQT - 4x4+4 - 60kg
PSNA + Push PRS - 4x4+4 - 79kg
SQT - 4x6 - 119kg
PM
SS: Bench PRS - 4x6 - 225lbs // D-handle Cable Rows - 4x6 - 180lbs
SS: Power Tri Pushdowns - 4x6 - 190lbs // BB Curls - 4x6 - 105lbs
SNA Pull-to-kn - 4x4 - 102kg
Weighted spread eagle sit-up - 2x12 - 35lb plate
PSNA + Push PRS vid
Still trying to be more consistent in my first pull (pulling it towards me), and trying to keep my heels down longer during the scoop. Things I think will help with this: Power pos-to-heel raise, above knee-or-blocks cleans/snatches, and snatch/clean shrug pulls.
SQT vid
24/02/10
Dynamic warm ups
Power Clean and Push Press
bar x 3
bar x 3
40 x 3
60 x 3
80 x 2
90 x 2
100 x 2 : new 2RM
100 x 0 : wtf?!
100 x 1 : BETTER
105 X 1 : SWEET! 1rm
105 x 1 : 1rm
Back Squats
120kg x 3reps
161kg x 2reps
161kg x 2reps
161kg x 2reps
161kg x 2reps
161kg x 2reps
161kg x 2reps
Pull ups: 10reps
barbell miiltary press x 20reps ; barbell curls x 20reps x 3sets, smashed! First set isn’t too bad but the 2nd set and 3rd sets were a lot harder!
Crunches x 12reps x 3sets
done
Koing
Thursday 25/2/2010
Squat Snatch (feels better at lighter weight horrible at top set as you can see).
Bar Work
50kg 3x3
60kg 3x3
70kg 3x2
75kg 0,1,1,1
60kg 2x2
Snatch Grip Deadlift
90kg x 3
130kg x 3
150kg x 2
180kg x 1
200kg x 1
220kg x 1
Power Clean and Jerk
60kg x 3
80kg x 3
90kg x 3
100kg 2x3
Bench Press
60kg x 5
100kg x 4
140kg x 2 (last paused)
167.5kg x 1 (paused)
Squat Snatch? GET THE F0CK OUT OF HERE! Mate, you need to PULL FAST UNDER THE BAR. Your just not comitting at all. Drop the weight down to say 50-60kg and post some videos of YOU PULLING DOWN IN TO THE SNATCH RECEIVE position. THIS IS THE ONLY WAY TO HIT A BIG SNATCH. If you don’t get this you’ll never Snatch big weights.
Snatch DL VERY F0CKING STRONG MOFO! Jealous…200kg is my best Clean DL :P, best Snatch DL is 155kg, a huge 65kg behind yours…you are plenty strong but lack the technique. Get focused and you should be smashing past 110-120-130 onwards with your strength levels! Sharp form on the Snatch Deads also!
The PC your just 'pushing yoru hips forwards at the bar. You didn’t finish any of them. Stand on your tip toes, head up high THIS IS YOUR FINISH position man.
Strong Bench press!
Koing
[quote]Koing wrote:
Squat Snatch? GET THE F0CK OUT OF HERE! Mate, you need to PULL FAST UNDER THE BAR. Your just not comitting at all. Drop the weight down to say 50-60kg and post some videos of YOU PULLING DOWN IN TO THE SNATCH RECEIVE position. THIS IS THE ONLY WAY TO HIT A BIG SNATCH. If you don’t get this you’ll never Snatch big weights.
Snatch DL VERY F0CKING STRONG MOFO! Jealous…200kg is my best Clean DL :P, best Snatch DL is 155kg, a huge 65kg behind yours…you are plenty strong but lack the technique. Get focused and you should be smashing past 110-120-130 onwards with your strength levels! Sharp form on the Snatch Deads also!
The PC your just 'pushing yoru hips forwards at the bar. You didn’t finish any of them. Stand on your tip toes, head up high THIS IS YOUR FINISH position man.
Strong Bench press!
Koing[/quote]
Thanks for the feed back mate it does help a lot, will post up a vid of some ahem, squat snatches next week.
Squat Clean
60kg 2x3
70kg x 3
80kg x 3
100kg x 3
110kg x 3
115kg x 3
120kg x 1,1,1
125kg x 1,1
130kg x 1 (nice)
135kg x miss (brain fart)
Back Squat
140kg x 3
160kg x 2
170kg x 1
180kg x 1
190kg x 1
200kg x 1
150kg 3x3
2/26/10 - Friday
AM
Bar/dynamic warm-up (for dynamic warm-up, I used the CAthletics warm-up)
Complex A - 2x8: Clean high pulls, Muscle SNA, SQT-to-PRS, GMs, Rows - 40kg
CLN + F. SQT - 4x4+4 - 110kg (only did 3+3 on last set)
Skipped SQT-to-PRS 
PM
SS: Incline Bench PRS - 4x6 - 205lbs // N. grip Pull-ups - 4x6 - 6/6/5/5 - ramped to BW+15lbs
SS: CG Bench PRS - 4x6 - 205lbs // EZ-bar curls - 4x6 - 95lbs
CLN Pull-to-kne - 4x4 - 295lbs
SS: Abs (sit-ups, ab roller x whatever) // Towel leg-curls
CLN + F. SQT video
2/27/10 - Saturday
Bar/dynamic warm-up
PRS be. ne. SNA Grip + O. SQT - 4x4+4 - 60kg
PCLN + Jerk - 4x4+4 - 110kg (3 on last set, form was getting shady)
SS: PRS - 4x6 - 160lbs // Upright rows - 4x6 - 120lbs
SS: Decline DB Tri. Ext. - 4x6 - 35s // Alt DB Biceps Curl - 4x6 - 35s
SNA Pull-to-kne - 4x4 - 260lbs
Core circuit x2 (Sprinter sit-ups x20, V-ups x10, Toe touches x15, Hip-ups x15) ← ouch
Next week comes heavy single lifts… full heavy snatches, full heavy cleans & jerks, etc (so no deadlifts/pulls of any sort).
2/26/10
Lifting in BMORE!!!
Snatch:
up to 70kg 3x1
–hug… again inconsistent with the pull, did a total of 5reps, since I missed 2 of them.
Clean & Jerk:
up to 90kg 1rep… really easy so I said: “lets go UP!”
-95kg miss (bar crashed on me and threw me on my toes)
-95kg easy.
-100kg… PR attempt… EASY!
I was happy as HELL! 
Back Squats:
up to 120kg 2x2
GO HOME!
Today we had a club comp [pretty much every saturday these days]. My back is still feeling slightly wonky but i decided to go for it.
Snatch:
98.5… win
103.5… fail
103.5… win!! Yey big PB here. caught it at 90’ and rode it down to so there’s still room to get to 110.
as for CJ I just went to 120kg to keep my back from being a bitch.
-chris
neospartan - nice lift! glad to see you split jerking now ! =D Clean looked mad easy.
Saturday - comp day. I’m 1 week out from arnolds.
Snatch
40x2x2
50x2x2
56x2
65x2
70x0
70x0
70x1x2
75x0
75x1 [ties PR]
75x0
Snatch pulls
80x2x4
Clean and Jerks
50x2+2
60x2+2
70x2+2
75x1+1x2
85x1+1
90x1+1
95x1+1
100x1+1x2 [HUGE PR here, 3kg up, mad easy clean and mad easy jerks, this is 2nd attempt @ arnolds most likely]
Clean Pulls
105x2x4
Back Squats
60x4
90x3
105x3
120x4x4 [hard as hell but good nonetheless]
Sunday Night pump session Brahs 28/2/2010
Bench Press
Sunday Night Pump Sessions Brahs 28/2/2010
Bench Press
Bar x 10
80kg x 10
120kg x 5
150kg x 5
160kg x 2
130kg x 5
Push Press/CG Pull Ups
bar x 10
60kg x 5
100kg x 2/BW x 8
90kg x 5 (behind the neck)/BW x 7
130kg x 3 (behind the neck)/BW x 7
Glute/Ham Row - Press Ups
40kg x 10 - BW x 20
40kg x 10 - BW x 20
40kg x 10 - BW x 20
3/1/10 - Monday
AM
Bar/dynamic warm-up
SNA - 5x3 - 90kg (1, 0, 1)… Dropped it forward on 2nd rep.
PM
Jerks - 5x3 - 93kg (Didn’t want to go any higher, did this at regular gym so no bumper plates)
F. SQT - 5x4 - 125kg (got 3 on last set)
SS: Reverse hypers - 2x10 - BW // Weighted spread-eagle sit-ups - 2x12 - 35lb DB
[quote]IrishMarc wrote:
Sunday Night Pump Sessions Brahs 28/2/2010
[/quote]
Liberal use of the word Brahs puts 10kg on your snatch, seriously
1/3/2010 : 1st strength session in a 5 week cycle
Dynamic warm ups
Power Clean and Push Press
bar work
40 x 3
60 x 2
80 x 2
90 x 1
95 x 1
100 x 1
105 x 1 : equal PB
110 x 1 : +5kg PB smile.gif
112 x 0 above head, enough to drop it behind me
112 x 0 not close
Back Squats
100 x 3
141 x 1
161 x 2 ; 50kg muscle snatch x 3reps
161 x 2 ; 50kg muscle snatch x 3reps
161 x 2 ; 50kg muscle snatch x 3reps
161 x 2 ; 50kg muscle snatch x 3reps
161 x 2
161 x 2 ; 50kg muscle snatch x 3reps
Did smoe muscle snatch for fun
DeadLift
100 x 3
140 x 3
160 x 3
180 x 3 : equal 3RM
190 x 1
190 x 0
Crunches
12reps x 3sets
done!
[quote]Neospartan wrote:
2/26/10
Lifting in BMORE!!!
Snatch:
up to 70kg 3x1
–hug… again inconsistent with the pull, did a total of 5reps, since I missed 2 of them.
Clean & Jerk:
up to 90kg 1rep… really easy so I said: “lets go UP!”
-95kg miss (bar crashed on me and threw me on my toes)
-95kg easy.
-100kg… PR attempt… EASY!
I was happy as HELL!
Back Squats:
up to 120kg 2x2
GO HOME![/quote]
Congrats on the PB! Looked easy! As it should when it’s a good lift!
Koing
[quote]Koing wrote:
[quote]Neospartan wrote:
2/26/10
Lifting in BMORE!!!
Snatch:
up to 70kg 3x1
–hug… again inconsistent with the pull, did a total of 5reps, since I missed 2 of them.
Clean & Jerk:
up to 90kg 1rep… really easy so I said: “lets go UP!”
-95kg miss (bar crashed on me and threw me on my toes)
-95kg easy.
-100kg… PR attempt… EASY!
I was happy as HELL!
Back Squats:
up to 120kg 2x2
GO HOME![/quote]
Congrats on the PB! Looked easy! As it should when it’s a good lift!
Koing[/quote]
Yeah it just goes “Bing!” when you have that prefect bar path.
-chris
[quote]Avocado wrote:
[quote]Koing wrote:
[quote]Neospartan wrote:
2/26/10
Lifting in BMORE!!!
Snatch:
up to 70kg 3x1
–hug… again inconsistent with the pull, did a total of 5reps, since I missed 2 of them.
Clean & Jerk:
up to 90kg 1rep… really easy so I said: “lets go UP!”
-95kg miss (bar crashed on me and threw me on my toes)
-95kg easy.
-100kg… PR attempt… EASY!
I was happy as HELL!
Back Squats:
up to 120kg 2x2
GO HOME![/quote]
Congrats on the PB! Looked easy! As it should when it’s a good lift!
Koing[/quote]
Yeah it just goes “Bing!” when you have that prefect bar path.
-chris[/quote]
Or, in your case, it sounds a lot more like “RAAAAAAAAAARRRRRRRRRRRRRGGGGGGGGGHHHHHH” than “Bing!”
Monday -
Snatch
40x2x2
45x2
50x2x2
60x2
65x2x4 [really worked on position in the top of the pull, felt good]
Snatch pulls
75x3x2
85x2x4
Clean and Jerk
50x2+2
60x2+2
70x2+2
75x1+1x3
Clean pull from hang
85x3x4
Back Squat
70x3
85x5
100x3x3
stretching
bw was 94.8kg. Not really worrying about weight, but I’m going to take it easy on the carbs and calories just in case. I’m looking to weigh in low 93kg.
biggest thing I gotta worry about is how to train this week… I’m going in to coach Lee today and not sure if I will train today, because I’m also planning on wednesday as well. Eh we will see. Feeling good. On track and ready to smoke an easy 185kg total.