Ha Lula! No no, I appreciate each and every one of PW’s snatches, what would we do without them.
So yeah the energy did kick in, well after some caffeine. Everything went well yesterday, I even got my coach smiling away with my cleans and jerks. Again those little things make a difference. Just racking the bar right with my chest held proud (& my neck back) works a treat!!! It’s all about the set up, just like anything in life.
My snatches were ok, nothing to complain about. I threw myself off on a few of them, I mean they went up and everything but I could feel some of them I could definitely do better. I have to just keep thinking about the same cues for each and everyone of them. For one rep I checked if the bar was over my mid-foot properly, that threw me off and another I was thinking about how the web of my thumbs were hurting & that threw me off.
I think the optimum cues are:
Set up- making sure my shoulders are over the bar enough, with elbows turned out, back flat
1st pull -making sure my back bum stays down (although have to play with this one)
2nd pull -getting my hips into play
Now all I need to find are the right cues to speed things up with proper technique.
Anyway it was a quick session with none of the doubles added on to the end, so I had very short rest periods. My squats were ok, not as good as Tuesdays, I couldn’t quite get any communication with my knees & I have to go back to concentrating on my right glute. But again no complaints.
Oooh! The lunchtime pilates sounds awesome!! I love pilates, and I like mat based more than the reformer, actually. I find its more “core engaging” on the floor. I don’t care what anyone says. It feels good to work the little itty, bitty muscles
Glad to hear your bout of bugs and cabinet accidents are behind you and you’re feeling MUCH better. Woohoo on getting your energy back!
Cues look good! Would love to see some vids! Damn I miss Oly, sigh.
And doesn’t it feel good to make the coach smile? LoL! If it please coach…HAHA! I’ve always been a little coaches pet. Its so gross.
the pilates does sound awesome! exactly what i need, too!
i love front loaded plate squats. when squatting feels achy and painful… front loaded plate squats typically feel okay. somehow eases my hips so barbell squatting is okay… i read something about how holding a plate out front of you helps you activate the anterior core (abs) … know that that is definitely problematic for me with squats… anyway… i really swear by those. i should probably get back into doing them daily for mobility…
We do something in circuits which might do the trick. Sit on a step, bench or block with a weight plate. Press the plate overhead, then stand-up. Lower plate, sit, rinse, repeat. Thanks to my horrible hip, t-spine and shoulder mobility, I struggle with a 10kg plate. I can do it with a 5 no problem. The main thing is that you really have to engage your glutes and core to stand-up.
[quote]Cal Jones wrote:
We do something in circuits which might do the trick. Sit on a step, bench or block with a weight plate. Press the plate overhead, then stand-up. Lower plate, sit, rinse, repeat. Thanks to my horrible hip, t-spine and shoulder mobility, I struggle with a 10kg plate. I can do it with a 5 no problem. The main thing is that you really have to engage your glutes and core to stand-up.[/quote]
This sounds TRULY HIDEOUS.
Usually a sign that its something I should be doing.
Hallie, ok you do some then I’ll do some, is that a deal?
Friday’s workout was my usual with the coach but only did 3 sets of doubles at the end. My friend was trying to show me about my squats but my ‘real’ coach was having none of it. Really kinda pissed me off but I’m going to meet her when I’m not training. Just need a few pointers because some squats feel great and others not so great so I know it must be a few minor things.
Really quickly on Sat, I went slightly off plan as my coach wasn’t there, but it was all a rushed job:
Snatches
25kg - triples
27kg - triples
29kg - 2 sets of doubles, did one snatch then 2 OH squats
30kg - doubles 3 sets with 2 OH squats
35kg - singies
C & J
33kg - triples
35kg - triples
37kg - doubles
38kg - 3 sets of doubles (last one was a bitch though)
Did some frontloaded squats again.
I added in the OH squasts on the 29 and 30kg like Lexy did in her vid (but yeah with 35 instead), thought it was a great idea. I’m wondering if I’m relaxing my bum & other muscles too much once I get down in a squat??? Gonna test that this evening.
Went snorkeling on Sunday too, did enough to have the water in my hood feel very hot. Need to up my endurance on this though. My left ankle still bothers me when finning though.
Patches, thanks yeah I know, I’m told one of these days I won’t even have to think about it. But we’ll see.
Maschy, I don’t have a decent phone that has a vid on it. I’ll see what I can do, my coach mentioned he has recording abilities, but at the moment my sessions are all rushed as the weights floor has to close early because of a stupid neighbour. I’m sort of a pleaser but also I like doing things my way, its my body!!! He is a very stubborn 85 year old too, very very old school.
Lexy, hey you! Yeah I’ll do s’more of those, besides holding the 10kg plate is some work for my arms too.
Cal, I must put that on my list, engaging glutes sound nice, especially starting from the bottom.
[quote]mom-in-MD wrote:
sounds like your all better…[/quote]
All systems firing!
Weird thing is I seem to be spotting after I lift, not sure what’s going on down there. I never really spot, I’m in my mid cycle, which also probably explains all the energy & focus I’m feeling now. Feeling frisky too
Just got back from my first pilates class. DAMN my itty bitty core muscles are weak. Felt good to do something different though & get out of the office. I would not want that to be the only type of strengthening I do, I know once you get more advanced you’d work more. But I also need something that I can tap some aggression into. So I’m trying to sit up correctly at my desk while I type this, stacking my house right.
Yesterday was mixed emotions. My coach & I agreed that it was time to up the weight. I had it based on my 37kg snatch, he tried to base it on the 40kg that I never stood up on. Was supposed to warm up with 28kg, er, that was a bit too much. So we just took it down a notch, adding only 1kg to each snatch percentages. I did learn another cue (but still one I have to work on) and that’s making sure I ride the bar down.
Clean & Jerks, were going good. I wasn’t fast enough on one of them, but the weight was light enough that I got away with it. However we tried 50kg, FUCK DAMN SHIT MOTHERFUCKER AHHHH, couldn’t get it the fuck up. Wanted to kick the bar. Ah well I have a short term goal for it now at least.
I’m getting a new program, we’re gonna alternate days of some power snatches & cleans to speed me up.
Squats were fine, I think one of my problems is that I hang around the bottom too long, I guess its just nice hanging so close to the ground. But my lifting friend is going to work on my squats with me. I at least want to get to BW before I go back to front squatting. Knees are feeling less cranky of late too.
50kg is pretty damned heavy. That weight has eluded me for some time. My best push press ever is 47.5kg - currently it’s 45. I don’t quite have the technique down for jerking yet.
But you’ll get there, it’s just a matter of time.
Hey Cal, thanks for the pep talk, haha. Er no, push pressing is a whole nother beasty animal. Jerking is great because it uses momentum starting from the ground up, yer hips get into it and BAM, that weight is up. It looks impressive but it’ll take me a long while before I could press as much as you ;-0
Just racking 45kg on my small rack is the hardest part.
Lula…I actually wanna take pole dancing at some stage. I did stamp my feet quite a bit. But I was getting too comfortable about my oly sessions, back to being nervous, but with a hint more excitement added.
Snatch
25kg 2 sets triples
27kg 1 set triples
29kg 1 set doubles
31kg single
33kg single
29kg 3/4 sets doubles (only if done Fri-Sun, or if I have more time)
Powercleans
25kg 2 sets triples
27kg 1 set triples
29kg 1 set doubles
30kg single
32kg single
29kg 3/4 sets doubles (only if done Fri-Sun, or if I have more time)
SQUATZ (moar)
52kg 6 sets triples
Session B
Powersnatch (I has no idea why he picked these weights)
20kg 2 sets triples
22kg 1 set triples
24kg 1 set doubles
26kg single
27kg single
24kg 3/4 sets doubles (only if done Fri-Sun, or if I have more time)
C&J (1 clean, rest are jerks)
32kg 2 sets triples
34kg 1 set triples
36kg 1 set doubles
38kg single
40kg single
36kg 3/4 sets doubles (only if done Fri-Sun, or if I have more time)
SQUATZ
52kg 6 sets triples
So I did session A last night. Er I think I’m getting myself in trouble with the cues for dropping down fast on the snatch. What I’m thinking isn’t working, need another approach.
Squats were ok, again my coach is telling me not to over think them & not listen to other people. Er but anyway I’m meeting my friend tonight after her session so she can help me with my squats. I will listen to my coach just about everything, but I think she can help me work towards that 90kg goal.
I DO HOWEVER share your propensity for FukkinRAGE. I like totally raged my last OHP when I didn’t get the reps I wanted. Maybe not quite kick the bar but for sure saying mother fucker WAY LOUDER than appropriate… and SLAMMING the bar onto the rack like a total asshole
Hallie, yeah well I also have a coach that has helped me. Actually I would love to take a video of my current snatches and compare them with my old set up using a “DIY extended York bar & too afraid to drop the weights” vidoes. I’d say there is quite a big difference.
I think I may have figured out the dropping down fast thing, I was doing ok with that part before, I think I’ve just been emphasing getting the bar up to high. Its not a powersnatch & then squat. Finally realised where I might have gotten that from, its true what they normally say to not practice the powersnatch first before getting the regular snatch ingrained. Anyway my new thing is to just fucking drop fast & as Koing says punch the bar up. Think I’m getting what he means. After this I’m going to stop over thinking the fucking lift and just get on with it.
So Wed, went to pool, I had lots of energy once I got swimming or well snorkeling. Pretending I was a mermaid and shit.
Yesterday, did a very brief yoga session as I was interrupted. Then did Session B, with the powersnatching & C&J. My coach pointed out I’ve been stairing too far up at the ceiling which is probably why my first set of jerks were a bit unsteady
Pilates class sounds fun. I love trying new classes. There’s always something to pick up to help you pick up more I did a pole dance class for a session. Shits harder than you’d think!
