4th May PRs Galore!

[coolcolj]

PRs galore!!!!!!!

Deloading is going well cause I bagged me 3 PRs in one session!!! Not only that I bumped into an competitive 64kg Oly lifter, who was also on the Australian Olympic weightlifting comimtee and coach! He thinks I've done well and he is interested in coaching me for competition, once I get the nececassary tools into place, 315x5 full front squat, 440+lbs full back squat, 280+lb clean and jerk and bodyweight snatch etc
But DOH - I didn't have the camera there!!!

I'm feeling real good right now, I expect more PRs next week!

PRs as follows

1) Clean Grip Hang PowerSnatch 115lbs x 2 - very easy and fast!
I think I could have done 135lbs

2) Powerclean 225lbs x1 It was a blur - caught with straight legs!
Up 15lbs from a month ago.

3) CleanGrip Romanian Deadlifts onto Toes - 240 2x6


workout below


Oly Lifts

Rest - 2-3mins

Well I started with lots of singles/doubles warmup sets in the hang power clean (sometiems with a front squat and power jerk), hang cleangrip powersnatch and hang powersnatch - 45lbs, 65, 95, 115

Clean Grip Hang PowerSnatch 115lbs x 2 WOot New PR!!
Very easy and fast!! I think I could have done 135lbs with this!

Few power snatches from hang and floor with 115lbs

Hang Power clean - 135x2, 155x2, 175x1
Powerclean - 155x1, 175x1, 185x1, 205x1, rested 4 mins then
225x1 caught with straight legs! WOot New PR!!
235xMISS - dropped to floor - only pulled to sternum

Just before the 205lb power clean single, that oly lifter guy,. asked about my shoes, where I got em etc, then he told me a bit about himself. I asked him to check my form on the 205lb single, and he said it was good. Then I slapped on 2x10lbs plates, and told him this will be a PR for me. It felt so easy, I mean it was blur, and It just exploded up and racked with very minimal leg bend!!! Very fast! Dang but no video to capture the moment

He told me to slap on an extra 5lb plates on each side, but after chatting with him, I was cold and miss it bad and drooped it to the floor
Still I'm very happy!


Full Olympic Squat- No belt

Warmup sets - 45lbsx10, 95x5, 135x5, 185x4, 225x3
Tempo 10X0 Rest 3mins


245lbsx2, 255x2, 265x2
295lbs 3x2

Squats felt light! Even the 295 didn't feel to bad. I can feel a PR coming soon


CleanGrip Romanian Deadlifts onto Toes in BBall Shoes

Tempo 1010 - Rest 2mins


1xClean StiffArmed CleanPull + Romanian Deadlift onto toes 240lbs 2x6 WOot New PR!!


Core and Remedial Work

Rest - 1min between each exercise alternating

Hanging leg raise - straight legs to upward 60 degree angle
Warmup - Swissball situps BW x 15
Tempo 1010
BW 2x12 - first 6 reps with straight legs, last 6 with bent legs.

Hyper Back Extensions
Tempo 1010
+16kg 2x10

-------------------
Then

Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW x15

 

[coolcolj]

Also that oly lifter told me there is a gym nearby that is small but has platforms/bumper plates and some normal weights stuff like bench/rack - I maybe able to get access to it - cool!

 

[b fold the truth]

Awesome man...awesome.

B True

 

[coolcolj]

Thanks man

Me thinks the boxsquats, jumpsquats and jumping boxsquats have helped a bunch

I mean 2 wheels - in a powerclean easy as you like! from floor to shoudlers with straight legs!
I should be able to deadlift 455lbs easy

 

[PolishHammer1977]

Sick man.

 

[Zander1983]

Great stuff Col!

 

[endpoint]

Also that oly lifter told me there is a gym nearby that is small but has platforms/bumper plates and some normal weights stuff like bench/rack - I maybe able to get access to it - cool!

Is that burwood? or Maroubra? or somewhere else?

i seriously think you should consider one on one training with competing in mind.

you then can compete against me......you will have to gain a few kilos.


Shit i better start training the oly lifts again!

 

[endpoint]

forgot. Congrats and woot!

 

[DrBones]

Awesome work man! Keep up the good work!

 

[SAGAT]

nice going man, but what really strikes me is that you've been consistently improving since the day you joined the boards. keep it up!

 

[Lee]

sweet dude, yer gettin damn strong damn quick. keep it up bro.

 

[coolcolj]

Is that burwood? or Maroubra? or somewhere else?

i seriously think you should consider one on one training with competing in mind.

you then can compete against me......you will have to gain a few kilos.


Shit i better start training the oly lifts again!

thanks guys

Endpoint - its the Narrabeen sports centre - he is trying to get a job there coaching as well. He told me about Burwood and so on. He said he did well in local comps, but when you go to the nationals its tough with steroids and all, where you have 64kg (140lbs) guys who look like a stick, and full squat 400lbs

I would squeeze into the 94kg class now. But I would be much more competitive in the 84kg class, but I would need to be ripped to get there
Will be a while anyway before my strength is up to the required levels so I don't look bad, don't want to get outlifted by 55kg guys
We will see I guess how things go.

But now that I have gotten past the mental barrier of 225lbs, things are looking up. Now onto 245lbs

 

[BigBadBootyDaddy29]

Nice job, not just this workout, but from all of your previous posts, you keep progressing, and thats what it's all about.

 

[endpoint]

But now that I have gotten past the mental barrier of 225lbs, things are looking up. Now onto 245lbs

narrabeen, thats near my grand parents house!

Just looked at the queensland records (i didnt look for NSW)

for male 94kg there are people doing 82kg snatchs and 102 C&Js, 90kg snatchs and 112kg C&Js in the over 20s (mens open)

its the same with powerlifting. I have seen people bench press 80kgs in comps (weighting 90kgs) and people squating 100kgs............just for the fun of "having a go"


thats what its all about.

but in the same stroke i wont be competing for a little while either.......

 

[edgecrusher]

Congrats CoolCo, keep those cleans goin!!!

 

[Zander1983]

narrabeen, thats near my grand parents house!

Just looked at the queensland records (i didnt look for NSW)

for male 94kg there are people doing 82kg snatchs and 102 C&Js, 90kg snatchs and 112kg C&Js in the over 20s (mens open)

its the same with powerlifting. I have seen people bench press 80kgs in comps (weighting 90kgs) and people squating 100kgs............just for the fun of "having a go"


thats what its all about.

but in the same stroke i wont be competing for a little while either.......

I didn't know you were an Aussie too!

 

[endpoint]

I didn't know you were an Aussie too!

Yep born and bred. ACT

 

[Scotsman]

Nice work CCJ keep it up.

Cheers,
Scotsman