-[]------[]- Olympic Lift Numbers/Log 2 -[]------[]-

Training Powerlifting
141

[quote]TYPE2B wrote:
Carl Darby wrote:
TYPE2B wrote:
06,04,2009

AM session (during weight training class)

Front squats (ATG, paused, stance is slightly wider than shoulder width)
195x2
225x2
235x2
265x1
265x1
265x1 (definitely an easy workout. I think I’ve hit the “sweet spot” as far as proper volume and intensity of the “daily heavy sessions.”)

PM session (6 pm)

Snatch grip deads (as usual, I could barely remember anything about this workout and my grip is definitely lagging!)
185x2
195x2
225x2
245x2 (second rep failed due to grip issues)
245x2 (same as the first work set)
245x2 (same as the first work set)

You don’t use a hook grip, do you? Start doing snatches again!

No. I only use a hook grip when snatching/cleaning. Thanks for the advice.

For my log entry today:

06,05,2009

Front squats (ATG, paused, stance is slightly wider than shoulder width)
205x2
225x2
235x2
265x1
265x1
265x1

Snatch grip deads
245x2
245x2

The annoying thing about the grip issues on my snatch grip deads is that it’s never consistent. It’s either my left hand fails, or my right, sometimes both.[/quote]

Do you have a dedicated grip program for this? Why aren’t you using Straps? Chalk and hook grip would also be ideal.

you need grip work and straps. I suggest fat grip farmer walk and iron mind quick straps.

-chris

142

also, a better tinner bar will also likely help the SnGrDL.

-chris

143

[quote]Avocado wrote:
TYPE2B wrote:
Carl Darby wrote:
TYPE2B wrote:
06,04,2009

AM session (during weight training class)

Front squats (ATG, paused, stance is slightly wider than shoulder width)
195x2
225x2
235x2
265x1
265x1
265x1 (definitely an easy workout. I think I’ve hit the “sweet spot” as far as proper volume and intensity of the “daily heavy sessions.”)

PM session (6 pm)

Snatch grip deads (as usual, I could barely remember anything about this workout and my grip is definitely lagging!)
185x2
195x2
225x2
245x2 (second rep failed due to grip issues)
245x2 (same as the first work set)
245x2 (same as the first work set)

You don’t use a hook grip, do you? Start doing snatches again!

No. I only use a hook grip when snatching/cleaning. Thanks for the advice.

For my log entry today:

06,05,2009

Front squats (ATG, paused, stance is slightly wider than shoulder width)
205x2
225x2
235x2
265x1
265x1
265x1

Snatch grip deads
245x2
245x2

The annoying thing about the grip issues on my snatch grip deads is that it’s never consistent. It’s either my left hand fails, or my right, sometimes both.

Do you have a dedicated grip program for this? Why aren’t you using Straps? Chalk and hook grip would also be ideal.

you need grip work and straps. I suggest fat grip farmer walk and iron mind quick straps.

-chris[/quote]

Snatch grip deadlifting is my grip training.

144

[quote]Carl Darby wrote:
romanaz wrote:

…

anyhow, coach was yelling at me to not lift like chakarov basically. Bar comes in off the floor not out. So, gotta work on that and pushing knees out. Going to be interesting to see if i can figure it out and adapt in time for the meet. 67.5 was flying for the most part. Also, wrist + hands weren’t feeling top notch. oy?

I’m not sure I understand what you mean by “in off the floor”. If its what I think it is, bar moving towards your body as the bar leaves the floor, how is this a bad thing?[/quote]

no no no, in off the floor is supposed to be the right way. I’ve been using my arms and moving the bar away from me on the first pull. Like chakarov.

The guy that beats Khakisvillis in this video is Chakarov. Watch his pull

now if you watch my clean and jerks, you see the same thing, almost. (I’m the second guy in the blue singlet)

Chakarov is a freak, he’s like Dimas, his lifting style only really suits him. Supposodely, Krastev, the bulgarian who snatched 216, told my coach down in LBH that Chakarov snatched 200kg. Unbelievable.

145

just realized its hard to see what I mean in that video of chakarov. Heres the snatch session @ that WWC.

gah, its hard to see from any angle. The Ironmind tapes from 93 have it perfectly captured, but it can’t be put on youtube.

146

Yeah don’t roll the bar forward Romanaz. I made a similar mistake, only I was deliberately starting with the bar further and further way from its orginal floor position. Only last week did I correct it.

June 5th 2009 Training in Bmore

Drop Snatch… up to 75kg
-Lady Coach said I was being too slow going down. I need be down & locked in 1 move.
–gotta work on this, not quite there yet.

Front Squat + Jerk … up to 93kg,
-Dr. Manhattan saw I putting more than usual speed on the Jerks and kept increasing the weight.
-He was making sure I was locking out solid (not pressing), and that my torso was well aligned.
-93kg has a little press though :frowning:
-We then pushed in to 96kg for a Jerk PR!..
…almost had it 2x but lost my balance the 1st time, and the 2nd the bar was little upfront.
-Also, I am getting to an almost parallel overhead squat on my power Jerks… time to work on more upper back flexibility.

Front Squats… up to 110kg 4singles.
-hard, but did all 4.

Snatch Grip Jerk,… up to 85kg.
-I was almost fully spent by the time I did these.

Stretch & Go HOME!

couple o’ notes: (1) Need to work on my timing of locking out the arms before my feet hit the floor on the Jerks, (2) Need to work on More upper back flexibility.

Also… I can’t wait to be fully healed so I can pull heavy shit off the floor. Gotta put a few more kilos in my Snatch, and bring my Clean to (at LEAST) 95kg.

147

romanaz, it looks like I misunderstood your statement “Bar comes in off the floor not out.”

Looking at your video, I think the cause of the bar moving out off the floor in your lifts is the way you start the pull by moving your shoulders back–you do a kind of “sit back and up” thing to initiate the movement. In the process, you push forward slightly on the bar. Run that by your coach and see what they think.

148

[quote]Carl Darby wrote:
romanaz, it looks like I misunderstood your statement “Bar comes in off the floor not out.”

Looking at your video, I think the cause of the bar moving out off the floor in your lifts is the way you start the pull by moving your shoulders back–you do a kind of “sit back and up” thing to initiate the movement. In the process, you push forward slightly on the bar. Run that by your coach and see what they think. [/quote]

Agreed. The pull starts a little too fast (think ‘more steady off the floor’)and should be initiated with the knees going back so they can get out of the way of the bar and it can move more vertically. When the shoulders/back initiate the pull, the bar has to move outwards to go around the knees putting you in a bad position.

149

trained on my own today so didn’t go the weightlifting club. Just thought I’d go down to the local bodybuilding gym instead. Couldn’t do any oly lifts but I thought the rest would do me good.

Front Squat 140 4x4
power clean 80x3
clean 100x3
clean pulls up to 160x3
deadlifts to 205 and a new PB!
down to 180 for 3x3

did 4x7 on incline dumbbell presses and 50kg 4x6 on barbell shoulder press for a light finisher

150

[quote]TYPE2B wrote:
Avocado wrote:
TYPE2B wrote:
Carl Darby wrote:
TYPE2B wrote:
06,04,2009

AM session (during weight training class)

Front squats (ATG, paused, stance is slightly wider than shoulder width)
195x2
225x2
235x2
265x1
265x1
265x1 (definitely an easy workout. I think I’ve hit the “sweet spot” as far as proper volume and intensity of the “daily heavy sessions.”)

PM session (6 pm)

Snatch grip deads (as usual, I could barely remember anything about this workout and my grip is definitely lagging!)
185x2
195x2
225x2
245x2 (second rep failed due to grip issues)
245x2 (same as the first work set)
245x2 (same as the first work set)

You don’t use a hook grip, do you? Start doing snatches again!

No. I only use a hook grip when snatching/cleaning. Thanks for the advice.

For my log entry today:

06,05,2009

Front squats (ATG, paused, stance is slightly wider than shoulder width)
205x2
225x2
235x2
265x1
265x1
265x1

Snatch grip deads
245x2
245x2

The annoying thing about the grip issues on my snatch grip deads is that it’s never consistent. It’s either my left hand fails, or my right, sometimes both.

Do you have a dedicated grip program for this? Why aren’t you using Straps? Chalk and hook grip would also be ideal.

you need grip work and straps. I suggest fat grip farmer walk and iron mind quick straps.

-chris

Snatch grip deadlifting is my grip training.[/quote]

So do you want a shitty Snatch pull or a shitty grip or both? doing Snatch pulls for max efforts with no straps and no auxiliary grip work such as farmers walk grippers or plate pinches. Great programming.

you know how when you say shit out loud you realize how dumb it is?

For all you read you really dont “think” per se do you? I’d reorganize your random training matey.

-chris

151

6/7/09

Training at the Univ. main gym.

Back Squats… up to 99% 275lbs (125kg)
-Good news: Its the second week in row that I hit my max. Today it was super easy, however I was super psyched out creasy.
-Bad news: I came up on my toes on that one. Then Missed 280lbs.

now… I think I need to play around with this mental state…

Sometimes I hit a PR, or move a Max weight. And for 30-45seconds after I am still psyched out and feel that I should keep going right then and there. However, after I rest for 2minutes and try a 3kg more, I can’t move the fucker. Not only does the bar feel heavy, but I can’t get myself worked up psyched again.

Now, here is what I am thinking…
(a) next time I get worked up and I hit a Max weight, IF I am still psyched I rest a little and go at while I am still in an exited state. That is I won’t rest so much to let my mental state change (nor look at anybody or think about anything else).

(b) The other thing I can do is to try to keep that mental state going while I am resting for 1-2mins. However this is a hit or miss, sometimes I can get it to stick other times I loose it. The only time I was in a continious psyched out state for about 10 minutes when lifting was a day when a girl broke up with me.

-----gym closed and went home-------

At Home:
-Ab Wheel. 5 sets of many reps (didn’t count).
—> did so many I could not do a single crunch after wards. Funny how Ab Wheel works, it doesn’t make u “sore/pump” but it does make the c.o.r.e tired as hell.

-Some glute stuff (humping the air and kicking the leg back)

-Some easy ab stuff (lay down and do leg raises but one leg at a time)

-EZ Bar Curls (5sets)
–3reps (heavy for me)
–6reps (ligher)
–6reps " wide grip
–6reps " short grip
–5reps (heavy for me) with air humping.

stretch, post on T-Nation, eat, play SC for a bit, and read.

152

Snatch 80x2
90x1
95x1
100x1
102.5 x 0 x1
105 x 0
heavier reps started to become very "arm"y so dropped back to 80x10 - my lower back (and lungs) were screaming by the end of the set.

C&J wanted to work to about 115 however got to 110 went dizzy before the first jerk, missed the second and then just got the third - really shitty though

Clean pulls 110 3x3
planks

Lesson learned - don’t try and go heavy two days after a PB deadlift and definately don’t try to go heavy on C&J after doing 10reps on the snatch.

Stupid boy!!

153

I can’t train oly lifts right now because my knee injury prevents it.

I’m doing standard workouts for the time being so I won’t post them.

154

I’ll log some of my training sessions leading up to the meet on the 27th…I’m training back home in KY for a couple of weeks before I head back up to Jersey, so hopefully this will keep me accountable in the absence of my usual training environment.

6/08

Snatch 40/4, 50/3, 55/2, 60/2, 65/1, 70/1, 72.5/1, 75/1x3, 70/1

Snatch pull 80/3, 90/3x3

Front squat 50, 70/4, 80/3, 90/3, 100/2x2

Glute-ham bench situps 15x12, 10, 10

BW 77kg…a little light for this far out. Need to be eating more.

155

[quote]LiftSmart wrote:
I can’t train oly lifts right now because my knee injury prevents it.

I’m doing standard workouts for the time being so I won’t post them.

[/quote]

hope it heals soon man

6/8/09

Training in Bmore at 9:pm after everyone left.

Pull+Pull+Snatch (high hang, then bellow knees, then floor)
-Took it up to 65kg.
-Tried 70kg but missed all the snatches.

Snatch Pulls (floor)
-Up to 75kg.

thats it

I didn’t realize how tired I was until I was driving up to Bmore. By the time I got there I was like: “I need a nap.”

70kg felt extremely heavy of the floor, 75kg left like 90kg.

I taped the snatches I missed and i was doing an extreme amount of BACK SWINGING. Probably because the weight was out of position (I was starting the pulls early). There was not so much back swing with 60kg.

Good news the oblique is almost 100% healed.

156

[quote]LiftSmart wrote:
I can’t train oly lifts right now because my knee injury prevents it.

I’m doing standard workouts for the time being so I won’t post them.

[/quote]

Hey dude, are you still gonna be at Seafest? The next big one after that is Ogopogo, I’ll probably be there too.

157

6/09

Clean 50/3x2, 60/3, 70/2, 80/2, 85/1, 90/1, 95/1, 100/1x2

Jerk 50/4, 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 95/1x3

Clean pulls 110/3, 120/3x3

RDL 120/5x3

Guh. Tired.

BTW, does anyone find the ad copy at the top of the page for the leucine product to be a little vague? “…can induce anabolism and jack up protein synthesis by up to 70!”

Up to 70 WHAT?

158

LOL @ 70. “70!?” “holy shit! my anabolism is only at 13!”

I love BCAA so i think I wouldn’t mind the leucine but I got no bills to fork out for that shit ATM. Too bad too cause im in prep phase and the assistance work EDT is “makin’ me hella swole bro’s.” Maybe ill get some NOS-EXPLODE-RIPPED MONSTER FUEL. I can feel the pump way better.

disregard the above.

In other news: I cant figure out whether to post my EDT sessions in this thread. I think ill leave them out as it stands and start posting my OL training on july 1st when it begins again. Right now im just getting my program together. I hate programming myself. I gotta remake my spread sheet too.

-chris

159

LOL @ 70. “70!?” “holy shit! my anabolism is only at 13!”

I love BCAA so i think I wouldn’t mind the leucine but I got no bills to fork out for that shit ATM. Too bad too cause im in prep phase and the assistance work EDT is “makin’ me hella swole bro’s.” Maybe ill get some NOS-EXPLODE-RIPPED MONSTER FUEL. I can feel the pump way better.

disregard the above.

In other news: I cant figure out whether to post my EDT sessions in this thread. I think ill leave them out as it stands and start posting my OL training on july 1st when it begins again. Right now im just getting my program together. I hate programming myself. I gotta remake my spread sheet too.

-chris

160

L-Leucince is kinda like a cheap man’s BCAA. That is you add it to your post workout drink when u don’t have BCAA and only have Whey Concentrate for it.

I bought T-Nation’s L-Leucince and use it regularly with my post workout drink (which I have gotten much consistent in brinking for the past couple of months). Now, since I don’t train for BB I can’t see the results. I bought it a couple of months ago becuase T-Nation was out of GROW and I bought a shitty Whey Concentrate in the meantime.