197.5 PP
255 SQ w/ Jumps (little tiny ones) And Iām NOT saying "enema,ā Iām just making noises.
2011-12-18
Clean and Power Jerk
135x1+3 jerks
155x1+2 jerks
175x1+2 jerks
190x1
205x1
210x1 (match PR)
(190x1+2 jerks) x 2
175x2,2
Front Squats
225 3x3
Incline DB press
75ās 8x2
Bounce FS (partials)
285 x 6
excellent session. 210 CJ was easy, from the clean to the jerk. moved FS up to second movement and they went better. Shoulders are feeling a bit overdone so I opted for an exercise with more degrees of freedom and did more reps. Iām not as strong as I was on DB incline press, but I remember a time when I couldnāt do three on a flat bench so Iām okay with it for now. Did the FS partials mainly to firm up my platform for launching the jerk. Iām a bit soft in the shoulders.
210 CJ
New target: BW OHS triple. I think if I can do that, my chances for a BW snatch will get better.
2011-12-20
Snatches
95,115x3
135x2
145x1
150x1
155x1
160x1
162.5x1,1+1 OHS
140 2x3 sets
Squats
205x3
235x3
260 3x3 sets
Presses tomorrow. Snatches shocked me. Stopped pointing my toes out so much and suddenly the 2nd pull was flying up. Canāt catch for sour owl manure with toes forward more, but if you pull it high enough I guess it doesnāt matter. Squats are getting stronger/faster. 2 more sessions at 260 and Iāll bump it up again.
162.5x1+1 OHS. Not getting my head and shoulders through soon enough.
Looks like the last few training sessions have been outstanding.
I should imagine a BW OHS for 3 (amongst the general gym populace) would be a pretty rare thing. Not as rare as a one arm chin up maybe, but scarcer than a 3x BW deadlift Iād guess.
Iād be damn impressed if you could do it.
[quote]FarmerBrett wrote:
I should imagine a BW OHS for 3 (amongst the general gym populace) would be a pretty rare thing. Not as rare as a one arm chin up maybe, but scarcer than a 3x BW deadlift Iād guess.
Iād be damn impressed if you could do it.[/quote]
Iām not far off. My bathroom scale says Iām 175 and I did one @ 162.5 on top of a snatch last night, though I posted the wrong video.
[quote]JoeGood wrote:
Looks like the last few training sessions have been outstanding. [/quote]
Theyāve been damned surprising, to be honest. I didnāt expect to be gaining this rapidly on the main lifts or any lifts for that matter. Squatās about to take off. Iām getting that feeling of physical competency, where the body feels it knows what its doingā¦
Nice work Tony!!
that 210 clean and jerk was nice.
last year- I OHS 185 for a triple-
Im guessing a few more weeks of muscle memory for you
and you got it
nice work
your in a great lifting place - milk it T 
Has it really only been a weeK?
2011-12-28
Clean and Jerk
135xsome
155x1+2 jerks
175x1
190x1
205x1
215x1+0 jerks
215x0
195x1+2 jerks
195x1
and I was done. Just didnāt have it tonight. Jerks were awful. Mushy on the launch, soft on the catch. Holidays wring me out, man.
Happens to the best of us. Youāll hit it hard next time.
[quote]JoeGood wrote:
Happens to the best of us. Youāll hit it hard next time.[/quote]
Iāll try. It felt like I was starting over last night. Iāve heard of ālosing the edgeā on the quick lifts from a relatively short layoff and I sure didnāt feel āedge-yā last night. May need to drop 5-10% and work reps until they get snappier.
The holidays are almost done with. Youāll come out better on the other side of 2012.
2011-12-30
Snatches
95x3
115x3
135x2
145 2x5 sets
Clean and Press
145x2
155 2x5 sets
Squats
205x3
235x3
260 3x3
Followed the plan and it felt like the right thing. All the snatches were pretty solid, getting my head through nicely. Still not finishing the pull and it shows up most strongly in the second rep.
All the presses were work, but not hard if that makes sense. I wish it was more weight, but itās too soon. Getting my head through better on these too.
Squats were not as fast as Iād like, but they were stronger than last time, so itās progress. Iām turning my toes straighter forward, putting the weight on the outsides of my feet and spreading the knees on the way down and up. This seems to make engage the glutes more and supports my low back better somehow.
Nice work
I like how you swipe the bar on your set up
watching others stuff like that is cool
those snatches looked fine
I cant even do a full snatch over say 115 lbs.
so nice work.
squats too.
Have a great 2012
Iād venture to guess that if you trained in an area where you knew you could dump the weight behind you, youād have an āeasierā time getting yourself to finish the pull.
Interesting what you said about the toes, because this is what STB said:
"When your toes are turned far out, ext. rotation is inhibitied like I explained before. A major reason why this inhibition happens is the stretch that is occuring in the lower leg (from the post tib stretch/knee being forced into an āunlockedā position) pulls your femur to the front of your hip capsule. This is an extremely unstable position. Now that the femur is out of place, a lot of the postural muscles canāt be activated properly making you more likely to fall forward in a squat. Try sitting on something low, with your feet wide and your toes turned out. With a tight, arched back, lean forward at the hips until you start to lose your arch. Sit back up, turn you toes in, and try it again. Upper body movment will be much more limited in this postion because now everything is were it should be and you are in the most biomechanically advantageous position to squat.
What makes the squat more hip dominant is starting in a good position and violently driving your knees out the entire time."