You’re competing at the Arnold right? Can I still compete in that? Probably not, lol.
Anyways, you should have probably attempted your max snatch and c&j yesterday or today, and then Wednesday go no heavier than 85%, and then Friday be a light day or something. Each day followed with heavy or medium squats.
Tuesday 2/3/2010
Squat Snatch
Bar work
50kg 5x5 (4th set in the video)
Squat Clean
70kg 3x3
90kg 2x3
110kg x 3
Back Squat
110kg x 3
140kg x 3
160kg x 2
180kg x 1
200kg x 1
210kg x 1
170kg 3x3
[quote]PB Andy wrote:
You’re competing at the Arnold right? Can I still compete in that? Probably not, lol.
Anyways, you should have probably attempted your max snatch and c&j yesterday or today, and then Wednesday go no heavier than 85%, and then Friday be a light day or something. Each day followed with heavy or medium squats.[/quote]
registration for the arnolds ended over a month ago I think.
and your logic is a bit flawed, we back off a bit at my gym. One approach is to hit max CJ 10 days out and max snatch 7 days out, as its harder to recover from heavy clean and jerks then heavy snatchs. For me, I did max snatch and clean and jerk 7 days out. Gotta have time to be prepared and rested.
Tuesday
PowerClean + PowerJerk
40x2+2
50x2+2
60x2+2
68x2+1
75x2+1x4
Snatch
40x2
50x2
55x2x3
Back Squat
70x3
90x3x3
bw 93.8kg… =D
can’t wait for anrolds still!
[quote]romanaz wrote:
[quote]PB Andy wrote:
You’re competing at the Arnold right? Can I still compete in that? Probably not, lol.
Anyways, you should have probably attempted your max snatch and c&j yesterday or today, and then Wednesday go no heavier than 85%, and then Friday be a light day or something. Each day followed with heavy or medium squats.[/quote]
registration for the arnolds ended over a month ago I think.
and your logic is a bit flawed, we back off a bit at my gym. One approach is to hit max CJ 10 days out and max snatch 7 days out, as its harder to recover from heavy clean and jerks then heavy snatchs. For me, I did max snatch and clean and jerk 7 days out. Gotta have time to be prepared and rested.[/quote]
Well that’s what I am saying, it’s basically a recovery week with your max attempts at the beginning of the week, basically in competition settings.
Anyways good luck, I’ll be at the Arnold as well so maybe I’ll recognize you from the avatar.
Romanaz are you taking the TV camera with you???
[quote]PB Andy wrote:
[quote]romanaz wrote:
[quote]PB Andy wrote:
You’re competing at the Arnold right? Can I still compete in that? Probably not, lol.
Anyways, you should have probably attempted your max snatch and c&j yesterday or today, and then Wednesday go no heavier than 85%, and then Friday be a light day or something. Each day followed with heavy or medium squats.[/quote]
registration for the arnolds ended over a month ago I think.
and your logic is a bit flawed, we back off a bit at my gym. One approach is to hit max CJ 10 days out and max snatch 7 days out, as its harder to recover from heavy clean and jerks then heavy snatchs. For me, I did max snatch and clean and jerk 7 days out. Gotta have time to be prepared and rested.[/quote]
Well that’s what I am saying, it’s basically a recovery week with your max attempts at the beginning of the week, basically in competition settings.
Anyways good luck, I’ll be at the Arnold as well so maybe I’ll recognize you from the avatar.[/quote]
Andy make sure to look at the faces of the people there with portable TV cameras during the weightlifting comp… Romanaz might be filming.
[quote]IrishMarc wrote:
Tuesday 2/3/2010
Squat Snatch
Bar work
50kg 5x5 (4th set in the video)
Squat Clean
70kg 3x3
90kg 2x3
110kg x 3
Back Squat
110kg x 3
140kg x 3
160kg x 2
180kg x 1
200kg x 1
210kg x 1
170kg 3x3[/quote]
wtf??? Hey Irish why are u snatching 50kg?? Is your shoulder hurt or something???
[quote]romanaz wrote:
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.[/quote]
2 nights before 75% singles to keep your nervous system in tune. Light front squats. Take the night before off. Gun show day of.
[quote]Neospartan wrote:
wtf??? Hey Irish why are u snatching 50kg?? Is your shoulder hurt or something???[/quote]
Chill Brah! lol. Trying to bury myself into a full squat when I catch instead of power snatching and riding it down, figured I would go reasonably light and build it up since doing shit 75-80kg power snatches wasn’t getting me anywhere.
[quote]IrishMarc wrote:
Tuesday 2/3/2010
/quote]
You need to point the inner of the elbows towards the top. Not forward which you are doing so and it causes you to feel like falling forward. You are going to miss heavier lifts forward!
[quote]Enigman wrote:
[quote]IrishMarc wrote:
Tuesday 2/3/2010
/quote]
You need to point the inner of the elbows towards the top. Not forward which you are doing so and it causes you to feel like falling forward. You are going to miss heavier lifts forward!
[/quote]
In the setup or the catch? I think if anything his elbows are well rotated so they “point” up in the set up. In the catch it’s hard to say how his posture is from the video.
But if he points th inside of his elbow “towards the top” He’ll have low elbows and shit pull.
-chris
Wednesday 3\3\2010
AM
Squat Snatch
40kg 3x5 (hip)
60kg 3x3 (hang)
Squat Clean
60kg 2x3
80kg 2x3
100kg x 3
120kg x 2
Back Squat
140kg x 3
160kg x 3
170kg x 1
180kg x 1
PM
Bench Press
60kg x 10
100kg x 5
140kg x 5
170kg x 1 (paused)
140kg x 8
Ring Press Ups/Ring Pull Ups
BWx12/BWx12
BWx12/BWx12
BWx12/BWx12
Power Clean
55kg x 3
85kg 2x3
105kg x 3
Bench Press (first ever time with a bench shirt borrowed one from one of the Edinburgh University Powerlifting Lads)
155kg x 1
175kg x 1
185kg x 1
200kg x 1
[quote]PB Andy wrote:
[quote]romanaz wrote:
[quote]PB Andy wrote:
You’re competing at the Arnold right? Can I still compete in that? Probably not, lol.
Anyways, you should have probably attempted your max snatch and c&j yesterday or today, and then Wednesday go no heavier than 85%, and then Friday be a light day or something. Each day followed with heavy or medium squats.[/quote]
registration for the arnolds ended over a month ago I think.
and your logic is a bit flawed, we back off a bit at my gym. One approach is to hit max CJ 10 days out and max snatch 7 days out, as its harder to recover from heavy clean and jerks then heavy snatchs. For me, I did max snatch and clean and jerk 7 days out. Gotta have time to be prepared and rested.[/quote]
Well that’s what I am saying, it’s basically a recovery week with your max attempts at the beginning of the week, basically in competition settings.
Anyways good luck, I’ll be at the Arnold as well so maybe I’ll recognize you from the avatar.[/quote]
I’m lifting 10:30AM, stop by and see me kick Mike Grabers ass (he’s a 62kg guy I train with).
What i think I’m saying for your idea is, its to close to the meet to go that heavy.
Neo : no, I’m not bringing that camera, its FDU’s and some guy dropped it last semester and its not in fully functional form right now. That and I wouldn’t trust myself not being around a 7 grand camera all the time out there. I wish though! Im taking this meet as one to relax, maybe take photos.
[quote]romanaz wrote:
[quote]PB Andy wrote:
[quote]romanaz wrote:
[quote]PB Andy wrote:
You’re competing at the Arnold right? Can I still compete in that? Probably not, lol.
Anyways, you should have probably attempted your max snatch and c&j yesterday or today, and then Wednesday go no heavier than 85%, and then Friday be a light day or something. Each day followed with heavy or medium squats.[/quote]
registration for the arnolds ended over a month ago I think.
and your logic is a bit flawed, we back off a bit at my gym. One approach is to hit max CJ 10 days out and max snatch 7 days out, as its harder to recover from heavy clean and jerks then heavy snatchs. For me, I did max snatch and clean and jerk 7 days out. Gotta have time to be prepared and rested.[/quote]
Well that’s what I am saying, it’s basically a recovery week with your max attempts at the beginning of the week, basically in competition settings.
Anyways good luck, I’ll be at the Arnold as well so maybe I’ll recognize you from the avatar.[/quote]
I’m lifting 10:30AM, stop by and see me kick Mike Grabers ass (he’s a 62kg guy I train with).
What i think I’m saying for your idea is, its to close to the meet to go that heavy.
Neo : no, I’m not bringing that camera, its FDU’s and some guy dropped it last semester and its not in fully functional form right now. That and I wouldn’t trust myself not being around a 7 grand camera all the time out there. I wish though! Im taking this meet as one to relax, maybe take photos.
[/quote]
Are you competing on Fri or Sat? On the website I see:
9 a.m. â?? 9 p.m. Saturday
Weightlifting Championships
Arnold International Weightlifting Invitational Masters
(All Sessions) & Open Division (Initial Sessions)
9 a.m. â?? 9 p.m. Friday
Weightlifting Championships
Arnold Champions of Tomorrow â?? School Age and Junior Divisions (Initial Sessions)
Arnold International Weightlifting Invitational (FINALS)
Are you in the Open or in that Junior Division?
3/3/10 - Wednesday
AM
Bar/dynamic warm-up
PCLN - 5x3 - 110kg
Push PRS be ne SNA grip - 5x3 - 90kg
SQT - 4x6 - 125kg, easy, should have gone heavier
PM
SS: Bench Press - 4x4 - 245lbs // D-handle cable rows - 4x4 - 200lbs
SS: Tri pushdowns - 4x4 - 175lbs // BB curls - 4x4 - 115lbs
SS: Ab crunch machine - 2x10 - Back ext (BW) - 2x12
I’m in the open, saturday morning 10:30AM my session starts.
Romanaz
Im finally back in the gym and every ones gunna be outa town =/
Ah well
Im bringing in two more HS kids. One of them kinda doesnt suck
17yo
5’6’’ ish
weighs about 60k
snatch 70k
cj 100k
In other news my backs back!
[quote]NJ-Polska wrote:
Romanaz
Im finally back in the gym and every ones gunna be outa town =/
Ah well
Im bringing in two more HS kids. One of them kinda doesnt suck
17yo
5’6’’ ish
weighs about 60k
snatch 70k
cj 100k
In other news my backs back!
[/quote]
rito lee and amy will be there! you’ll be fine!
3/4/10 - Thursday… Usually don’t lift today but my friend wanted to lift with me. I was tired and there are no bumpers at our regular gym but whateva.
Bar/dynamic warm-up
CLN - 5x3 - 112kg
Jerk be. ne. - 5x3 - 84kg, didn’t want to go any higher. Easy set.
SQT - 4x6 - 103kg, easy, but didn’t want to push it (tired due to lack of sleep)
Maybe I’ll go back tonight, maybe I won’t, we’ll see.
3/4/10
Lifting in Bmore… after not being able to lift for 6days (sick + papers)
High Hang Snatch:
-up to 63kg 2x4, then down to 50kg 3reps
----hard shit… missing several lifts, and had a hard time keeping the groove consistent.
Clean off Boxes:
-up to 85kg 2x3
----hard shit too… missing lift… not as many as in the Snatch though.
Snatch Pulls:
-up to 90kg 3x3
----felt heavier than it normally is, my hands are starting to ache.
Front Squats:
-up to 105kg 2x2,
-----for 3rd set of 105kg could only do 1rep.
FINALLY! I finished.
3/3/2010
Dynamic warm ups
Muscle Snatch
60 x 3
60 x 3
60 x 3
60 x 3
Back Squats
60 x 3
100 x 3
141 x 1
161 x 1
181 x 1
Bench Press
bar x 6
60 x 3
80 x 1
100 x 1
110 x 1
120 x 1
125 x 1
Pull up
12reps
5
5
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Crunches
4/3/2010
Dynamic warm ups
Push press
bar work
40 x 3
60 x 3
80 x 3
90 x 3 : 3RM
95 x 3 : +5kg 3RM
100 x 3 +10kg 3RM
100 x 3
100 x 3
100 x 3
A lot of progress! A few weeks ago I could only get 1/2 on 95kg!!! Dip and drive feels straight and strong!
Military Press: Paused Reps
60 x 3
60 x 8
70 x 1
70 x 3
Pull ups
11reps
I suggested my circuit to the guys…we wanted 6sets!
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Barbell Military Press x 20reps; Barbell bicep curl x 20reps
Barbell Military Press x 21reps; Barbell bicep curl x 20reps
6th set one did 30military press and 30 curls the other dude did 30 military press and 40 bicep curls!
Done!
Koing