Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Following the current trend, SR starts a new journal.

super_rice said:
I have been using a straight 300mg magnesium tablet instead of a ZMA mix for the last two months and it seems to work great!

Bwt in the morning is justa tad over 77kg in the mornings now and seems to be holding even though I've started eating again like a beast. Come to think of it, if I take a shit now I should be under 77. Wow! Perhaps the increased omega-3s I've been taking have helped, since if the 2-3kg weightloss was from the sickness, I would have gained it back by now. Abercrombie and Fitch, here I come.
Click to expand...

A&F pays well brotha! lol

i know what u mean about shitting, i think i loose 2-3lbs/day and eat it back up lol

Good work bro!
 
Friday, July 21, 2006

Bwt: 77.5kg

Felt awesome today. Looks like it's just a light week for me. Hopefully I'll get into some heavy stuff next week.

Power Snatch

40 x 3
40 x 3
50 x 3
50 x 3

60 x 2
60 x 2
60 x 2
60 x 2

Very powerful.

Jerk from Rack
60 x 3
60 x 3
70 x 2
80 x 2

90 x 2
90 x 2
90 x 2
90 x 2

Very light and snappy, I just had a little trouble lowering it as the callous on my collar was a little tender today.

Clean Pull
60 x 3
60 x 3
70 x 3
80 x 3
90 x 3

100 x 3
100 x 3
100 x 3
100 x 3

Front Squat
60 x 3
80 x 3
90 x 2

100 x 2
100 x 2
100 x 2
100 x 2

Very easy workout today. Finished with some abs.
 
Biggt inspired me to do some curls.

I spent 10 minutes in my basement doing bicep curls and tricep extensions with a barbell over my head in superset super set fashion. 25lbs x 10 reps for the curl and 65lbs x 10 reps for the extensions. Gayer than ever now. Not allowing myself to leave without doing something useful, I did some Sotts Presses up to 100lbs and scapular pushups
 
Oh come on, curls are not that bad. Many pros do curls too :D.

Btw, where in Toronto do you train at? Im planning to start going to a place called GTA school starting next week.
 
harhar, are you a 19 year old korean kid? if so, i've heard some stuff about you...

harhar said:
Oh come on, curls are not that bad. Many pros do curls too :D.

Btw, where in Toronto do you train at? Im planning to start going to a place called GTA school starting next week.
Click to expand...
 
Saturday, July 22, 2006

Bwt: 77.5kg Morning, 80kg during workout.

Started taking a thermogenic today to cut some fat as per coach's recommendation. I am going to try ti for a while, but I'm not too sure it this..

Hip Snatch
Bar x 5
40 x 5
50 x 3
60 x 2

70 x 2
70 x 2
70 x 2
70 x 2

Very easy, though today I was not pulling as straight as I normally do.

Power Clean + Push Press Complex

40 x 1 + 3
40 x 1 + 3
50 x 1 + 3
60 x 1 + 3

70 x 1 + 3
70 x 1 + 3

80 x 1 + 2 Failed on 3rd
80 x 1 + 3
80 x 1 + 3
80 x 1 + 2 Failed on 3rd
80 x 1 + 1
80 x 1 + 1

The push press is still hard for me, but the clean is very easy.

Snatch Pull with pause below the knee
60 x 3
70 x 3

80 x 2
80 x 2
80 x 2
80 x 2

Back Squat

60 x 5
80 x 5
100 x 3

110 x 2
110 x 2
110 x 2
110 x 2
110 x 2

Finished with circuits of leg curls, abs, leg raises, and chinups. I have extremely weak abs, need to work on this.
 
Monday, July 24, 2006

Feels much better to be getting back to the 80%+ range again with the full lifts.

Bwt: 78kg seems I am not holding water from creatine - a good thing

85% Full Snatch
40 x 3
40 x 3
50 x 3
50 x 3

60 x 3
70 x 2
70 x 1
70 x 1

80 x 1
80 x 1
80 x 1
80 x 1

85 x 1
85 x 1

Very easy. Interesting: I was having a little trouble pulling straight early on, bouncing it off my hips again. Hani fixed my starting position (ass a little higher) and this solved everything. I will have to "re-grease" the groove so to say with this new position but so far I like it. Feels like I have more room to pull, and straighter too.

Jerk from Rack

40 x 3
40 x 3
50 x 3
60 x 3
70 x 2
80 x 2

90 x 2
90 x 2

100 x 1

110 x 1
110 x 1

Easy, very fast today but had a little stepping mishap with the jerk recovery. Nothing big, some stability prob.

Snatch Pull
Really worked the starting position - like a static hold workout.

60 x 3
70 x 3
80 x 3
90 x 3

100 x 2
100 x 2
100 x 2

Back Squat

40 x 5
60 x 5
80 x 3
90 x 3
100 x 3
110 x 3

120 x 3
120 x 3
120 x 3
120 x 3

Felt beastly here. My legs have gotten stronger in the last few weeks.
 
Last edited:
Tuesday, July 25, 2006

Bwt: 77.5

Power Snatch

Need to work on these. Just not clicking.

40 x 3
40 x 3
50 x 3
60 x 3

70 x 2
70 x 2
70 x 2
70 x 2

Full Clean and Jerk
40 x 3
60 x 2
70 x 2
80 x 2
90 x 1

100 x 1
100 x 1
100 x 1

105 x 1

110 x 0 - Stupid, I crashed on the clean so didn't have energy to finish the jerk (missed jerk in front).

110 x 1 verrryyyy easy, it was in the groove this time.

Clean Pull
60 x 3
80 x 3
100 x 3
110 x 3

120 x 3
120 x 3
120 x 3

Finished with abs, chinups, and hamstring curls.
 
Thursday, July 27, 2006

Bwt: 77.5kg

Full Snatch from Blocks

A big change in technique today, very solid but the bar still crashed on the last rep.

Bar x 3
Bar x 3
30 x 3
40 x 3
50 x 3

60 x 2
70 x 2

80 x 2
80 x 2
80 x 1 Missed second rep 10 sec later..
80 x 1

Very easy 80kgs and fast too.

Hang Clean
My lower back was bothering me again today, only on the negative portion of the clean.

40 x 3
50 x 3
60 x 0 Low back..

after some stretching

60 x 2
70 x 2
80 x 2

90 x 2
90 x 2
90 x 2

Light Front Squats
60 x 5
80 x 3
90 x 3

100 x 2
100 x 2
100 x 2
100 x 2

Very light, heavy workouts a comin'.
 
Friday, July 28, 2006

Bwt: 77.5kg

Power Snatch

Technique is getting better, fast and snappy.

Bar x 5
40 x 3
50 x 3

60 x 2
60 x 2
60 x 2
60 x 2

Jerk from Racks
40 x 3
50 x 3
60 x 2
70 x 2
80 x 2
90 x 2

100 x 2
100 x 2

110 x 1
110 x 1 Jerked it awkwardly, no speed.
110 x 1

Clean Pull
60 x 3
60 x 3

80 x 3
90 x 3
100 x 3
110 x 2

120 x 2
120 x 2
120 x 2

Back Squat
Bar x 5
60 x 5
80 x 4
100 x 3

110 x 2
110 x 2
110 x 2
110 x 2

Easy squatting today, heavy leg work tomorrow. According to Hani it's taken me up till now to fully recover from that last couple days of sickness.
 
Saturday, July 29, 2006

Bwt: 77.5kg

Man I was burned out today. The weights just felt heavier than usual and my shoulders just said "no" to jerks. Buck Ramsay was there today training. Did powerclean + pushpresses up to 100kg, then full clean and jerk up to 160kg for two singles. Finished this workout with backsquat doubles up to 170. This guy was yoked man.

Hip Snatch
40 x 3
40 x 3
50 x 3
60 x 2

70 x 2
70 x 2
70 x 2
70 x 2

Heavy as hell - I was slow but the technique was okay. Shoulders a little sore.

Front Squat + Jerk Complex

40 x 3 + 2
50 x 3 + 2
60 x 3 + 2
70 x 2 + 2
80 x 2 + 2

90 x 1 + 1
90 x 1 + 1

100 x 1 + 1
100 x 1 + 1

Shoulders shoulders ouch ouch.

Back Squat
60 x 5
80 x 3

100 x 3
100 x 4
100 x 4

110 x 4
110 x 4

High reps, very refreshing. Legs are much stronger now, even though I was feeling tired.
 
Did you have any shoulder problems on your first week of training?

By the second day my shoulders felt completely worn. It was a very deep soreness (probably the rotator cuffs) I never felt before. I was having a hard time jerking weights that I could press :(.

Since the competition's coming up, does this mean that you guys are going lighter now?
 
I'm still trying to figure out how loading is controlled in olympic weightlifting. I think because it's so dependant on a special motor pattern whereas in PLing there's just raw strength, there is not such a huge 3 week intensity type phase. Last competition it only took a little less than a week to unload.

When I first started training with the team I had fairly bad wrist issues for about 3 - 4 weeks. My shoulders bothered me only a little bit, as I was not used to many of the pressing exercises (I had a significantly weaker shoulder girdle as well... Jerking around 110 but pressing like 40 at the time). Since then, it has all evened out.

Hani talked to me about your having soreness issues. He mentioned that it's simply because you are not conditioned as well yet to go as many times as you'd like to. I was lucky enough to have made the transition fairly smoothly as I did a 4x weekly routine that included C&J, Snatch, and either backsquats or frontsquats on each day. So because I kicked my own ass before, I was able to adapt a little better.

He also mentioned that this is "a weightlifting pain" and that there is nothing you can do about it. Just rest and it will be fine :D

harhar said:
Did you have any shoulder problems on your first week of training?

By the second day my shoulders felt completely worn. It was a very deep soreness (probably the rotator cuffs) I never felt before. I was having a hard time jerking weights that I could press :(.

Since the competition's coming up, does this mean that you guys are going lighter now?
Click to expand...
 
SR, figuring out how to load your body is tough.....frequent workouts are hard, man....they pay off, but I know how hard it is. There will be days when I am scheduled to do a workout and I can't even walk and chew gum at the same time, much less snatch with any amount of speed, so feeling that out and learning how to handle it are all part of the process.

You've made a nice transition, pretty seamless if you ask me.

PL, with equipment, has become a much different beast in this era.....I still feel loading schemes would do people good, the other alternative in PL is the conjugate method, that, plus the fact that a lot of the training movements are heavily equipped and done over a partial ROM (and don't require the skill and neural efficiency that the OL lifts do....although some guy got into an argument with me once on another board because he claimed box squats were a higher skilled movement than a squat snatch, lol), is how WSB-type templates work. With OL, if you don't do the full lifts often and ingrain those neural patterns, you won't be very proficient.

With heavy loading periods, you'll also have to keep tabs on other things (when and when not to push the lifts you aren't loading). But, when done right, there is no greater feeling than being an animal once all the fatigue is gone.
 
BiggT said:
although some guy got into an argument with me once on another board because he claimed box squats were a higher skilled movement than a squat snatch, lol), is how WSB-type templates work. With OL, if you don't do the full lifts often and ingrain those neural patterns, you won't be very proficient.
Click to expand...

Show me an experienced squatter who can squat sub 80% and show up on comp day and post a big PR (there are very obviously a number of them). Show me an experienced OL who can lift sub 80% and show up on comp day and post a big PR (I don't imagine there are any).

That must have been a fun conversation. Sort of like the time someone told me that speed work in the 60%+ range was bad because you had to work hard to decelerate in order not to throw the bar and lose control. Obviously he had a whole lot of experience in this.
 
Monday, July 31, 2006

Bwt: 77.5kg

Light Full Snatch
40 x 3
40 x 3
50 x 2
60 x 2
70 x 2

80 x 2
80 x 2
80 x 1, x 0, x 1

I missed the second rep on the last set because I swung the bar again. A couple seconds later I finished the set.

Jerk from Racks - Light
40 x 3
40 x 3
60 x 2
80 x 2

90 x 2
90 x 2

100 x 1
100 x 1
100 x 1 Jerked it in front because I was being dumb, but got it anyway.

Heavy Snatch Pull
60 x 3
80 x 3
90 x 3

100 x 3
100 x 3

Very very good feel for the snatch position today and loaded on my legs well. Pulled straight as well.

110 x 3
110 x 3

Suprisingly this was not that heavy. Managed to keep in position (hips down) for both sets.

Heavy Back Squat
60 x 5
60 x 3
80 x 3
100 x 3

120 x 2
120 x 2

130 x 2
130 x 2 Suprisingly heavy...

140 x 1
140 x 1

150 x 1

Easy, but I wasn't very tight so my leg caved in a bit.

155 x 0 ARGGGGG was not tight.

I'm very unsatisfied with how much workouts prior to heavy squatting fucks up my backsquats.
 
Addition to Saturday, July 29, 2006


I did powercleans that day.

Power Clean
40 x 3
50 x 3

60 x 2
70 x 2

80 x 2
80 x 2
80 x 2

90 x 1 Easy
90 x 1 Easy

100 x 0 Caught it a little lower than parallel, so it became a full clean.

Damn, my powercleans suck, but I was very burned out and slow that day. 100 is surely in the bag when fresh, perhaps even 105.
 
Tuesday, August 1, 2006


Bwt: 77.5kg

Hot as hell in Toronto today.... this is not unconfortable hot, this is dangerous hot.

Interesting - we had a very heavy workout today, RIGHT after the very heavy pulling and backsquatting from yesterday. However, as long as you stretch your low back and hip girdle, and EAT AND SLEEP, all will be well. Conditioning, conditioning! No doubt performance will be down a bit, Hani says that yesterday's workout should have taken around 10kgs off of your max clean and jerk.

Power Snatch

40 x 3
40 x 3
50 x 3
50 x 3

60 x 2

70 x 2
70 x 2
70 x 2
70 x 2

Pretty snappy, but the technique was off.

Full Clean and Jerk

My clean & jerks were lightning fast today!

40 x 3
50 x 3
60 x 2
70 x 2
80 x 2
90 x 2

100 x 1
100 x 1

110 x 1
110 x 1

115 x 0 Stupid, was not aggressive. 30 sec later..
115 x 1 Jerked it like it was 80 kilos.

117 x 0 ARGGGOSIHGOUH!!! This was the most vicious clean I've ever performed, and I stood up with it again like 80kg! I was ecited and rushed the jerk, so the jerk locked out but went in front. What a dissapointment.

Heavy Clean Pull

70 x 3
70 x 3
80 x 3
90 x 3
100 x 3

110 x 3
110 x 2

120 x 2
120 x 2

130 x 2
130 x 2

Getting much stronger with the clean pulls, my positioning is much better with 130k.

Finished this workout with heavy chinups, heavy leg curls (50kg), and high rep dips and ab work.
 
Going to be an interesting workout today. I don't feel burnt out as my mental state is still kick ass and take names, but damn, my upper back is sore as a bitch.

Post workout stretching, say, 3-4 hours after a training session is probably one of the most effective short-term recovery tools I've ever implemented. I was tired and did not take stretching seriously on Tuesday night, and have not really been able to iron out the kinks from the chinups (upper back soreness, lats/arms no prob) and dips (shoulder soreness, triceps no prob) despite stretching today and last night. This stretching combined with epsom salt baths, sleep and eating lots = fast recovery.

I predict snatch from the hang (below knee), heavy rack jerks, heavy snatch pulls, and heavy front squats today. One can only hope.. :) The last time we did heavy front squats was over three weeks ago I believe... I logged 4 sets of 2 at 120kg.

Edit: Ah yes, July 6th was when 120 4x2 was done.
 
Great journal SR, and great progress. Do you not know what your workouts are ahead of time then, or does Hani tailor them to how you progress from day to day and week to week?
 
Yeah, every day is a suprise. The whole team starts off with a similar workout, and then the exercises and intensity are modified based on the athlete.

Most days look like:

1) Some sort of full lift or full lift variation (snatch/c&j, lifts from hang, hip, etc)
2) A partial lift (cleans from blocks, jerk from racks, etc).
3) Snatch pull or clean pull.
4) Front squat/back squat
5) Accessory strength stuff (hamstring curls, chinups, dips, back extensions)

IMO, I am unsatisfied with the amount of weight I am putting up, but the progress has been spectacular - a complete physical transformation. I'm leaner, carrying more muscle at a lighter bodyweight, have better stamina and work capacity, faster and more explosive, and the changes in the mirror are wicked. I have been making a concerted effort to eat cleanly since April and I must say, it makes such a huge difference. I have leg striations! (well, slightly :) )

Now it's just time to get strong. 110/140 @ 77 or bust.
 
How could you have put on lean muscle and gotten more jacked without cable crossovers, pec deck flyes, triceps kickbacks, and CEE??
 
That's brilliant! Do you think he's holding you back on the weights in order to hone the groove with your technique, then when he's happy with that he'll push the weights hard?
 
BiggT said:
How could you have put on lean muscle and gotten more jacked without cable crossovers, pec deck flyes, triceps kickbacks, and CEE??
Click to expand...

Hahah should have known this was coming.

anotherbutters said:
That's brilliant! Do you think he's holding you back on the weights in order to hone the groove with your technique, then when he's happy with that he'll push the weights hard?
Click to expand...

You know, he has the firm belief that technique cannot be taught without strength nor can it be honed without lifting heavy assed weight. In my experience, since it is harder to cheat on harder weights, your technique must be more perfect than it normally is. Obviously we are not using 100% weights everyday, but as you can see from my log, it's 80%+ every session.


On another note, I have concluded that creatine is a most valuable training tool. It works, and works really really well!
 
Thursday, August 3, 2006

Bwt: 77.5kg

I was almost right about the whole workout. There was a fun little exercise put in today that I've never done. My speed definately suffered today from the heavy cleans on tuesday.

Full Snatch from Below the Knee (Hang Snatch)

40 x 3
40 x 3
50 x 3

60 x 2
70 x 2
70 x 0 Was swinging it and was not very fast
70 x 2

80 x 1
80 x 1
80 x 0 Swinging it and slow again
80 x 1

Power Clean + Jerk Complex

DAMN thought it was going to be rack jerks.

40 x 1 + 3
40 x 1 + 3
50 x 1 + 3
60 x 1 + 3
70 x 1 + 3

80 x 1 + 2
80 x 1 + 2

90 x 1 + 2
90 x 1 + 2
90 x 1 + 2

95 x 1 + 2

100 x 1 + 2 +10kg Power Clean PR!! I have shitty pulling power, but rely on getting under fast.

100 x 0 Missed the clean

100 x 1 + 2 Hard clean, really easy jerks. Stupid power clean...

I talked to Hani about my power cleaning. I full clean and jerk over 120kg, so I'm expected to PC a little over 100, but I struggle with anything over 90kg for power cleans. As I said before, according to him, I'm just good at getting under the bar - which he prefers, as a big PC to him is not worth as much. In my heart however, I'd love a big power clean... like a big bench, you know?

Front Squat
60 x 5
60 x 3
80 x 3
100 x 3

110 x 3
110 x 3
110 x 3
110 x 3

I *think* I might have done 5 sets, as my buddy told me I did. Convinced I did 4 though.. Felt a little twinge in the old back in the hole. Need to stretch.

Bench Press

Thought I would never need to do this again...

40 x 8
40 x 5
40 x 6

50 x 5
50 x 5
50 x 5

60 x 5
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

Really easy, maybe I will try for a new bench PR in the coming months.. Have not benched regularly since October of 2005. Best bench = 245lbs.
 
Last edited:
chunky erectors :)

I felt real fat today seeing my reflection in the shop windows...but I dwarf normal people muscle mass wise though....

I hate getting under the bar myself, I much prefer high catch powercleans
 
IMO, there's nothing more satisfying than getting under a heavy bar and catching a perfect spring. Sometimes I get so happy that I forget about the jerk :p
 
Friday, August 4, 2006

Bwt: 77.5kg

Power Snatch

40 x 3
40 x 3
50 x 3
50 x 3

60 x 2
60 x 2
60 x 2
60 x 2

Easy.

Push Press

40 x 3
50 x 3
60 x 3

70 x 3
70 x 3

75 x 3
75 x 3

Clean Pull

Finally clicking here, very straight and apparently the best I've ever done.

60 x 5
70 x 3
80 x 3
90 x 3
100 x 3

110 x 2
110 x 2

120 x 2
120 x 2

130 x 2
130 x 2

130 is getting really good now, and not knocking me out of position. My first pull is much much faster now too. 130 C&J soon!

Back Squat

I was told to take a break as much legs were expected to be fried after clean pulls... but they weren't! Creatine = my legs last forever.

60 x 5
80 x 4
90 x 4

100 x 4
100 x 4
100 x 4
100 x 4
100 x 4

110 x 4
110 x 4
110 x 4
110 x 4

Very easy and I wasn't really tired at all. Conditioning is getting much much better these days, and again, I give some credit to my new good friend, creatine.

Snatch Grip BTN Press

Bar x 5
Bar x 5
Bar x 5

30 x 5
30 x 5
30 x 5

40 x 5
40 x 5
40 x 5

Busted up my shoulders good..
 
Saturday, August 6, 2006

Bwt: 77.5kg

Very distracting shoulder tightness and soreness today... a very deep soreness that affected my jerks and such. From all the shoulder work yesterday.

Full Snatch

I was feeling very slow today, but the technique was bang on.

40 x 3
40 x 3
50 x 3
50 x 3

60 x 2
70 x 2
70 x 2

80 x 1
80 x 0 Being dumb did not extend
80 x 1
80 x 1

90 x 1 Easyyy

95 x 1 One of the most perfect snatches I've ever done! According to another lifter, I looked like I was going to snatch 105, this lift went up so easily.

100 x 0 It was light, I just bent my arms and dry humped it.......... soejghouh!!#%&#(*

Front Squat + Jerk

60 x 2 + 2
70 x 1 + 2
80 x 1 + 2
90 x 1 + 2

100 x 1 + 1

110 x 1 + 0 Shoulder was bothering me.
110 x 1 + 1
110 x 1 + 1

Snatch Pull
60 x 3
70 x 3
80 x 3
90 x 2

100 x 2
100 x 2
100 x 2

Very light, and finally, very straight!

Back Squat

60 x 4
80 x 3
90 x 3
100 x 2
110 x 2

120 x 2
120 x 2
120 x 2

These felt very heavy today as a result of all the heavy training. On Monday I hope we get to full snatch, I will crack 100 for sure.
 
Long weekend here, so I get today off. Good - my shoulders were really bothering me last week. Going to do some light stuff today like good mornings maybe a little front squat and some shoulder stuff to see how they feel.
 
I hate pressing with a snatch grip.....I jerk from behind the neck with the snatch-grip.....but pressing a weight out that wide is bound to cause some discomfort. What the workout plan for the rest of the week?
 
I too hate the pressing, but I have since gotten used to it as a result of working the Sotts press hard (sitting at the bottom of a fullsquat and pressing behind the neck with snatch grip).

Just finished doing some light work with the bar and my shoulders feel great. A little more than one day of recvoery is now enough after 5-6 days of heavy training! w00t.

I have no idea what is in store next week. As a competition is coming up on August 19, I imagine it's going to be a lot of heavy full lifts leading up to the last couple of days where we will taper.
 
It's not very impressive... I just try to get 3 full meals per day free of processed foods and with each meal covering all the bases - good protein source, veggies, and some fruits. I will also try to get a glass of milk with all three, but sometimes the milk causes problems for me as I am mildly lactose intolerant so I'll leave the milk with a snack between meals.

Snacks would be fruits, veggies, nuts, quick things like tuna etc. I supplement with a whey protein shake in the morning and a wpi post workouts... I'll add a little protein to milk if I do not get a good enough 3rd full meal.
 
Tuesday, August 8, 2006

Bwt: 77.25kg Bwt is holding at 169-170lbs in the morning despite creatine and heavy eating at night efore bed.

Full Snatch
40 x 3
40 x 3
50 x 2
60 x 2
70 x 2

80 x 1 Technique started breaking down for some reason
85 x 1 Good
90 x 1 Swung it a bit but it was good

97 x 1 Swung it like a mother....

100 x 0 ARGGG I caught it and then did a duck walk with it to save it. It's very light, I feel I have 105 in me, but I can't get over this mental block..

Full Clean and Jerk

40 x 3
40 x 3 Was not fast, which worried me a bit
60 x 2 Faster so I'm ok
70 x 1
80 x 1
90 x 1

100 x 1
105 x 1
110 x 1
115 x 1 Too easy

120 x 0 CLEANED IT MISSED THE JERK IN FRONT!!!

120 x 0 I cleaned it very very easily and after recovery did not feel tired at all. But jerked it in front again.. It was funny, I cleaned it as if it was 100kg.

I lock out the jerks very fast and powerfully as 120 is a light jerk, but for some reason I keep jerking it out in front.

Back Squat

60 x 5
80 x 3
100 x 3

110 x 2

120 x 1
120 x 1
120 x 1

Finished with hyperextensions with 10kgs and ab work. I love these heavy workouts but I wish it would have gone better for me today.
 
Just made an order this afternoon:

2 - Allmax Isoflex 5lbs Vanilla
1 - Syntrax Matrix 5lbs Vanilla
1 - Flora Udo's Oil 591ml
Total: CDN $201.18

Going to give the syntrax and udo's oil a try. But damn do I love isoflex. For PWO:

1 scoop isoflex
1/2 scoop orange gatorade
5g creatine
30g dextrose (more and my teeth will fall out)
 
Wow. You had that jerk. I can't believe you missed it.

You'll get at least 125 in comp for sure. On a side note, hani asked (told, actually) me to compete in the upcoming tourny. Not 100% sure if I can make it though :D.
 
Wednesday, August 9, 2006

Bwt: 77.25kg

My mind felt charged today but oh my you should have seen the lifting. I've never felt a heavier 110kg in my life.

Full Snatch from Blocks

40 x 3
40 x 3
50 x 3

60 x 2
70 x 2

80 x 2
80 x 1, 0, 1 Missed second rep but just did it again.
80 x 2

Jerk from Racks

40 x 3
60 x 3
70 x 2
80 x 2
90 x 2

100 x 2
100 x 2
100 x 2

Very very heavy... the max lifts yesterday messed me up

Clean Pull

60 x 5
80 x 3
90 x 2

100 x 2
100 x 2

110 x 2
110 x 1

120 x 2
120 x 2

Front Squat

60 x 5
80 x 3
90 x 3
100 x 2

110 x 2 This one was actually so heavy that I thought the bar misloaded to 120... damn.
110 x 2
110 x 2
110 x 2
 
Thursday, August 10, 2006

Bwt: 77.25kg

I'm a little antsy about being sub 77kg. 170lbs is the lowest I've been in nearly a year and a half, btu this is my weight when I wake up in the morning. I know it's only one pound, but I don't know if it will come off. Going to give it a shot sometime this weekend, perhaps for saturday's workout.

Planning on cutting my late night meal and being a little light on the water for a couple hours before I sleep. THen I will weigh in in the morning, fuel up, then lift and see what happens.

Full Snatch from Below the Knee

40 x 3
40 x 3
50 x 3

60 x 2 Feeling very rough and not finishing the pull today.

70 x 2 Same thing, almost missed first rep out in front by not finishing the pull.

Plan was to go to 75 or 80 but scaled to 70.

70 x 1, 0, 2. Missed second rep then finished it.
70 x 2
70 x 2

Clean from Blocks

40 x 3
60 x 1
70 x 2
80 x 2

90 x 2
90 x 2
90 x 2
90 x 2

Really slow...

Back Squat

60 x 5
80 x 5
100 x 2 Ohhhh heavy

110 x 2
110 x 2
110 x 2
110 x 2

Light day today, but man do I need it. WHY AM I SO BURNED OUT?>! It's not too bad though, everyone else is too, a few guys worse than me.
 
Friday, August 11, 2006

Bwt: 77.25kg

Full Snatch

40 x 3
40 x 3
50 x 3

60 x 2

70 x 2
70 x 2

80 x 1
80 x 1 This one was a bit funny, I walked
80 x 1

85 x 1
85 x 1 Eassy technique is on. Very light too. Whenever I am burned out I find it very hard to engage my legs, so my hips pop up. THis was not the case today.

Power Clean + Jerk
Damn was I fast on these today.

40 x 3 + 3
60 x 2 + 2
70 x 1 + 2
80 x 1 + 2

90 x 1 + 2
90 x 1 + 2

PC technique is getting good. It's teaching me to pull it higher and catch it higher.

Snatch Pull

60 x 5
70 x 4
80 x 3
90 x 2

100 x 1
100 x 1 Very light, my start position was good and the bar was straight.

Front Squat

60 x 5
80 x 5
90 x 3
100 x 3

110 x 2
110 x 2
110 x 2

Very light unlike the other day, where it felt like 1000kg.
 
So I have some bad news.

I cut the meal I normally have before bed, and milk right before to test to see if I can make weight in the morning - I didn't. I need to be 169lbs or less (77kg). I usually wake up around 170lbs, and this morning I was 169.5lbs. I pretty much did not loose anything significant compared to usually.

I need some advice here. I know it's only a pound of so, but I really don't want to have to be 85kg come comp day.
 
Just putting this here as as I'd like to have some record of her training progress.

super_rice said:
I've been training my gf the past couple of weeks. Naturally, a lot of what she does will reflect what I do. THe past couple of days she was a bit burnt out and her hips were tight from just starting to deadlift recently.

I told her that we would "take it easy" on her legs and p-chain for a while. She took this as "less squats," only to find out it only meant lighter squats (and more variance).

Through this experience and subsequent conversations, I've realized that I'm a terrible personal trainer.

If we can't perform some sort of squat or pull, I'm just about out of exercises.

Me: Lets take it easy on your legs and back for a while.
Her: We always work legs.

Monday:
snatch grip BTN press
snatch grip BTN push press
snatch grip jerk + overhead squat complex
back squat
bb row
bench

Wednesday:
push press from clean rack
jerk or jerk recovery (static hold type exercise)
front squat
clean pull
RDL

Friday:
bench
jerk+overhead squat
back squat
chins and other accessory

She was right, as this modified to come out to:

Monday:
bench
bb row

Wednesday:
jerk off

Friday:
bench
chins
Click to expand...
 
super_rice said:
I need some advice here. I know it's only a pound of so, but I really don't want to have to be 85kg come comp day.
Click to expand...
Reducing sodium and/or carb intake would decrease water retention. Avoiding tuna or spices/flavorings with salt would be one good place to start, and dropping those glasses of milk earlier in the day could be worth a try as well. Just make sure to replace the calories if you change something.
 
I had a full meal last night and weighed in this morning at a little over 170lbs.

Went in for training today, only to find that the entire facility (remember, this is a full indoor 400m track with 2 weight rooms, a pool, etc) had lost power. I just got there and wasted the time going down there what a bitch. I went in to get a pair of bumpers and the eleiko bar because we were supposed to train at another facility (someone's garage) but that didn't happen. I don't know what the big deal was though with no lights. We were insistant on training and all we needed was the side door open. Snatching in the dark is not a big deal. The staff would not let us train as it is a "safety" hazard with no fire alarms and such.

What a bummer.

Honestly though we should have just lifted in the parking lot. Can't afford to miss a workout leading up to a competition.
 
Monday, August 14, 2006

Bwt: ~77.2kg

Very sleepy day today as it was rainy and gray. Oh well!

Tapering has begun for the competition on Saturday. THe emphasis here is speed and technique with lighter weights.

Full Snatch

30 x 3
30 x 3
40 x 3
40 x 3
45 x 3
60 x 3
60 x 2

70 x 2
70 x 2
70 x 2
70 x 1

Man was I ever crisp today! Should have gotten these on video.

Clean and Jerk
40 x 2
60 x 2
70 x 2
80 x 2

90 x 1
90 x 1

100 x 1
100 x 1

Jerk was a little bit slow today for some reason on the last rep, but all in all, very solid and 100kg was very very light.

[ VIDEO ] : set 2 90kg, set 2 100kg - very light, feeling it out. Ignore the "penis" in the background.

http://www.yousendit.com/transfer.php?action=download&ufid=FD0BB5C65B007336



Back Squat

60 x 5
80 x 3
100 x 3

110 x 3
110 x 3
110 x 3

Easy.
 
Tuesday, August 14, 2006

Bwt: 77.25

Light workout again, tapering for comp. I could get used to this :)

Full Snatch from Blocks

40 x 3
40 x 3
50 x 3

60 x 2
70 x 2

75 x 2
75 x 2
75 x 2

Very very fast today.

Jerk from Racks

60 x 2
60 x 2
70 x 2
80 x 2

90 x 2
90 x 2
90 x 2

Clean Pull
60 x 5
80 x 3

90 x 2
90 x 2

100 x 1
100 x 1

110 x 1
110 x 1

Very easy, very straight and fast today! I love unloading baby.

Back Squat

Felt a bit shakey on these today, but still strong.

60 x 5
80 x 3

100 x 2
100 x 2
100 x 2

Did back extensions 3x8, some ab work.
 
Good news, I made weight this morning. All I did was cut carbs completely for a day. I'm lookin mighty skinny though. Also, in non-lifting related news, my dad is coming back from China, so this will be the first time I've seen him since March. Picking him up at the airport after training. Hopefully he'll make it up to my comp.
 
super_rice said:
Good news, I made weight this morning. All I did was cut carbs completely for a day. I'm lookin mighty skinny though. Also, in non-lifting related news, my dad is coming back from China, so this will be the first time I've seen him since March. Picking him up at the airport after training. Hopefully he'll make it up to my comp.
Click to expand...
That's Awesome!! Sounds like it's going to be a hell'uva day!! :)
 
I loaded back up on carbs today, and will have moderate carbs tomorrow, as I'm actually a little lighter than I thought.

Coach expects me to snatch 105 on Saturday. He says I have the power and especially the speed for it, but it's just mental. Technique always breakdown for me over 95kg on the snatch. I got a nice little talk from him about competitions (the mental aspect, doubting your own technique, drive, etc) and it was very insightful/motivating and sums up the reason why I go through all this trouble to train down there.

Picked up my dad and he's looking really unhealthy. Will start to train him after he recovers from the jet lag. He's built like a crack addict now, 170lbs, whereas he left at 190lbs. Stress, not eating well, etc.

Thursday, August 17, 2006

Bwt: 76.~8kg

Tomorrow is an off day, just some light stretching and staying loose. Time to kick some ass and take some names.

Power Snatch

40 x 3
40 x 3
50 x 3

60 x 2

65 x 1
65 x 1
65 x 1

Went really well today, back was very tight and everything was solid.

Power Clean

40 x 3
50 x 3
60 x 2
70 x 2

80 x 2
80 x 2
80 x 2

Front Squat

60 x 5
Stretched out a bit
60 x 2
80 x 3
90 x 2

100 x 2
100 x 2
100 x 2

Easy

Spent half an hour stretching everything. I also watlked into the gym across from where we train and hit three 3-pointers in a row! It's worth mentioning because I pretty much have not touched a basketball in 2+ years. :rainbow:
 
Tuesday, August 22, 2006

Bwt: 77.5kg

I looked a lot more bloated after eating junk food all weekend. It tastes great but man, after eating cleanly for a while, I don't want to go back to eating that garbage. It really is poison and should not be consumed on a regular basis.

So I supposedly missed a crazy workout on Monday, but that's okay, since I'm making up the workout today and just not taking a rest day tomorrow to catch up.

Today was real fun, and the kind of fun you can't get anywhere else :)

Back Squat

Bar x 5
40 x 5
60 x 5
80 x 5
90 x 5
100 x 5
110 x 5

120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

These were quite easy actually, even though I have not done 5x5 anything in over 6 months. Everything in that time has been under 3 reps. Needless to say, by everything else was fresh, but my legs were inoperable. Makes for an interesting time when you see the next exercise...

Full Snatch
Bar x 3 my leggsss
40 x 0 Missed haha
40 x 1
40 x 1
50 x 1
50 x 0 My legs didn't work!
50 x 1

Took 2-3 minutes break

60 x 3 hard but got it solidly

70 x 3
70 x 3
70 x 2, 0, 1 .... I basically did 4 reps because I missed the second rep (lost it when I tried to stand up haha)
70 x 3

This is funny stuff. Hani spent the last 4 months stressing the usage of my legs when doing any sort of pull, and then in this workout he took my legs out of the pull. I think maybe it's just a little practical joke. Hah hah very funny.

Jerk from Racks

I was actually surprised here because my jerk technique wise was extremely solid so the weight flew up like nothing. I wanted to jerk more but was told to scale back since there's another workout tomorrow.... and the day after, and the day after that..

50 x 3
50 x 3
70 x 3
80 x 3

90 x 3

95 x 3
95 x 3
95 x 3

Snatch Pull

Again these felt really good technique wise, despite my legs being toasted.

50 x 3
50 x 3
70 x 3
80 x 3
90 x 3

100 x 3
100 x 3
100 x 3
100 x 3

Finished off with heavy stretching. Overall, a very fun and interesting workout! It's good to fuck with the body every once in a while. I have not felt this type of lactic acid buildup in my legs in a very long time.
 
Fast food is total shit, no denying that, lol, but I am typing this as I eat a double w/ fries from Wendy;s.
 
Wednesday, August 23, 2006

Bwt: ? Didn't weigh

I was not that sore this morning from the workout yesterday. Sore yes, but not unable to walk sore. It's refreshing though, as I have not experienced leg soreness in at least 6 months. However, as I type this now around 4-5 hours after today's session, my legs are pretty much one piece at the knee. Awesome :D. You'll see why looking at today's w/o.

Other news, I took my dad in to see the coach. Hopefully he'll come in regularly. He did a little circuit training with bodyweight squats, shoulder presses, and plate swings.

Drop Snatch

I absolutely suck at this exercise. Most guys can drop snatch more than they can snatch, but I drop snatch 10-15kg less! Heck, I think I might have had a PR today.

Bar x 3
Bar x 3
40 x 3
40 x 3
50 x 3
60 x 3
70 x 0 Lost it in front
70 x 3

80 x 0 Lost it in front
80 x 3
80 x 2, 0 (Lost it when I tried to lower it), 1
80 x 3

Clean and Jerk

60 x 3
70 x 2
80 x 2

90 x 2
90 x 2
90 x 2
90 x 2
90 x 1
90 x 1
90 x 1

Hani trying to adjust my starting position so that I wait longer and set up, rather than grip n' rip.

Clean Pull

90 x 3
100 x 3
110 x 3
120 x 3

130 x 3
130 x 3
130 x 3

I still have to do some dips and chinups.
 
Due to some real life stuff in the way, I didn't do the dips and chinups, and did not stretch last night.

Big fuckin mistake because right now my legs are unusable. I will warm them up and stretch them out later and see how it goes.

Funny thing, my dad wants to lift again today.
 
Okay I stretched and massaged and all. My legs are tight like a man's anus.

Loosened up quite a bit however from this morning. Going to go downstairs and do a few squats.
 
Thursday, August 24, 2006

Bwt: 77.25kg I feel and look fuller though, with more carbs and all.

Legs were messed up today, but once I got a really good warmup in, they were usable.

Front Squat

Suprising easy today, I think my leg strength has gone up a little!

Bar x 5
Bar x 5
40 x 3
40 x 3
50 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3

110 x 3
110 x 3
110 x 3

Power Snatch from Below Knee

My technique today on these were terrible. I kept smashing the bar off my hip and swinging it.

40 x 3
40 x 3
50 x 3

60 x 2
60 x 2
60 x 2
60 x 2
60 x 2

Did a few more to try to get a feel for them, but never really did.

Power Clean from Blocks

Hani is really emphasizing staying over the bar (setting up), and speed off the floor for me now. Apparently the technique is very good, but speed on first pull is gay.

60 x 3
60 x 3
70 x 2

80 x 2
80 x 2
80 x 2
80 x 2
80 x 2

Again, did a few more to work on setting up, moving fast.

Did lots of leg curls, I think 3x8 @ 105lbs, some chinups, and bodyweight dips.

Going to do some more chins and maybe some curls (gasp) along with stretching tonight.
 
Pound for pound you are actually quite strong. I just browsed the last few pages of your journal and would just like to say keep doing what you are doing!
 
Friday, August 25, 2006

Bwt: 77.25kg

Another long workout. Lots of fun, all heart no feel bring on the leg work!

Full Snatch

40 x 3
40 x 3
50 x 3
60 x 3

70 x 3
70 x 3
70 x 3
70 x 3

Push Press

Started with jerks as I was not told it was push presses. Looks like I need to develop some pressing power.

Jerks
Bar x 3
Bar x 3
40 x 3

PP

40 x 3
50 x 3
60 x 3
70 x 3

80 x 3
80 x 3
80 x 3
80 x 3

Hard, but got em good. I think this might be a PR. I might have a 100kg push press soon.

Clean Pull

Legs felt real good today, despite all the hard workouts and not having any rest day! I did have 10 hours of straight sleep last night tho haha

60 x 5
80 x 3
90 x 3
100 x 2
110 x 2

120 x 2
120 x 2

130 x 2
130 x 2
130 x 2

Felt real good and straight on the 130!!

Back Squat

60 x 5
80 x 3
100 x 3
120 x 3 VERY HARD! My coach even commented ("what the fuck you doin mang")

130 x 3 EASY. I guess I shouldn't have jumped 20kg from 100-120 that's all.
130 x 3
130 x 3
130 x 3

I had to do this weird exercise after my workout today called a "bench press". Not sure what it was or how to do it, but I had to go to 5 sets of 3 of 70kg.
 
Nice workout. I don't know that I'd have much gas left for squats after hard clean pulls. I assume it affects you too but that back squats are an assistance lift so it doesn't matter as much? Just curious how you can go 100% on both on the same day.

It'd also be REAL nice to get a nice vid of those clean pulls, as the only thing we've got is the exrx girl. LoL
 
I went to check the exrx pictures. You can't see anything in those tiny little gifs. I will try to get some video soon.

Doing all those lifts back to back is just conditioning. I was actually kind of suprised reading the workout afterwards that I finished it. The best thing to do now is to just put all other thoughts out of your mind and do what you're told.

Ask harhar about conditioning, he'll tell you ;)
 
You're training pretty seriously . . . and I know you compete . . . are you doing it for fun or are you trying/hoping to reach a certain level?
 
Right now I'm training for junior nationals, and hoping to place at a national competition within the next year or so. In the long run I want to make it to an international competition.
 
Saturday, August 26, 2006

Bwt: 77.25kg

Today's workout was harder than yesterday's. Fun stuff, an obvious overloading, conditioning and hypertrophy phase here.

Full Snatch from Hip

Not really pulling straight today, but having bruised hips helps keep me honest :)

40 x 3
40 x 3
50 x 3
60 x 3

70 x 2

80 x 2
80 x 2
80 x 2
80 x 2
80 x 1

Hard, slow, and I was swinging a bit... very sloppy stuff here.

Front Squat + Jerk Complex

Oh my god, this was all mental here.

40 x 3 + 3
40 x 3 + 3
50 x 3 + 3
60 x 3 + 3
70 x 2 + 3
80 x 2 + 2
90 x 2 + 2

100 x 2 + 2
100 x 2 + 2
100 x 2 + 2
100 x 2 + 2

I pride myself on the fact htat I did not dump one, caught every single one wit hthe clean rack. BRING ON THE PAIN BABY YEAH.

Half Squat

Going to hell. This is such a stupid exercise I don't know how people do this all the time. The pressure in my lower back was insane... felt like my lumbar veterbrae were going to shoot out my ass.

60 x 5
80 x 5
100 x 5

110 x 1
110 x 5 Did this one belted... first belted exercise I've ever done, didn't like it, so it will also be my last belted lift.
110 x 5
110 x 5
110 x 5

RDL
50 5x5
 
Spent all of yesterday moving into my new apartment... pretty much 10 hours of moving crap around. Suprisingly, my legs are not as toasted as I thought, though they were yesterday.

I need a break day!
 
Some personal issue cames up, I had the worst workout of my life. Was supposed to go up to 90kg 4x2 snatch, 110kg 4x2 rack jerk, 110kg 4x3 snatch pull, and 130kg 4x2 back squat, but instead did this. I will not train tomorrow if it's the same shit.

Monday, August 28, 2006

Bwt: ?

Full Snatch

40 x 3
40 x 3
50 x 3
60 x 3

70 x 2

80 x 2
80 x 2
80 x 2

85 x 2
85 x 1
85 x 0
85 x 0

I had no motivation.

Rack Jerk

40 x 6
60 x 3
80 x 3
90 x 2

100 x 1 Dumped
100 x 1 Dumped
100 x 1 Dumped

Stopped here.

Snatch Pull

60 x 5
70 x 5
80 x 3
90 x 3

100 x 3
100 x 3
100 x 3
100 x 3

Back Squat
60 x 5
80 x 3
100 x 3

120 x 2
120 x 2
120 x 2
120 x 2

First time I didn't want to be training.
 
Tuesday, August 30, 2006

Bwt: ?

Fuckin shit I missed my Collingwood opener of 115kg three times today. It was really light and I pulled it high enough, but it's like I was just not motivated enough or vicious to catch it tightly.

Power Snatch from Blocks

40 x 3
40 x 3
50 x 3

60 x 2
60 x 2
60 x 2
60 x 2
60 x 2

Very snappy and powerful.

Full Clean and Jerk

60 x 3
60 x 2
70 x 2
80 x 2
90 x 2

100 x 1
100 x 1

105 x 1
105 x 1

110 x 1 Crappy jerk
110 x 1 Easyyy

115 x 0 I was almost shocked to have missed it, got crushed at the bottom.
115 x 0 got crushed at the bottom
115 x 0 Cleaned and stood up then just gave up on it... wtf is wrong with me, i felt like i was watching myself fail from the bench.

110 x 1 very easy, I was just mad I missed 115. Wanted to go up to 120 today. God....

Front Squat

Back bothered me a bit as I stood up. Weird. Must have been the stupid assed half squats on Saturday.

60 x 5
80 x 3
90 x 3
100 x 3

110 x 3
110 x 3
110 x 3
110 x 3

Easy despite back.


From the video I made today:

super_rice said:
Err, it's ok... Better than the bodybuilding.com things and such, but if a real coach comes and tears this apart, don't tell say I didn't warn you :)

I go through a mini warmup (usually I just do whatever I want to get warm - know your body), do a few powercleans (I suck at these so...), show a basic exercise for learning how to catch a full clean, and do a Sotts press.

Yes, in the past few days I've had trouble speaking clearly. The words just don't come!

http://www.yousendit.com/transfer.php?action=download&ufid=D0BDF05A40C6A140

Shit I just watched it. Okay, forgive me my power cleans were very slow. I'm supposed to rack it at the same time I plant my feet, ideally.
Click to expand...
 
don't worry about it man.. they'll pass.. everytime something bad turns up for me.. hitting the gym has always worked great for me.. it's like and outlet for me when i can really vent my anger.. and it's a great way to set a PR on my squats too.. hehe..

cheer up dude.. FWIW, i can't even begin to imagine throwing up that kind of weight on your cleans and jerk.. and i'm like so much heavier than u interms of weight class(90kg).. i can only read in envy at your current stats.. chill dude..
 
Was at a Goodlife with my gf today, and these three douchebags kept coming to ask me if she was done. I'm pissed for a number of reasons. Firstly, they tried to unload her bar while she was doing push presses. Okay, it's only nickels on either side, but she's also been lifting for three weeks. How many 48kg chicks do you know overhead squat that for reps? They kept coming around and asking me, why would they not show her any respect and ask her? Same shit happened to me at school, when they'd ask the chunky football guys instead, except I could squat 160k and get them to STFU.

So I felt it was necessary to do some front squats to get these guys to piss off. Anyway, it was nice, this guy's near max quater back squat was a nice weight to front squat to get my hips loosened up from yesterday (100kg).

All I can say is... roflcopter.
 
Thursday, August 31, 2006

Bwt: 77.25kg

Full Snatch from Below the Knee

Felt super fast and solid on these today, though I had a couple of issues with swinging the bar. Technique is a little shaky lately, but I was extremely fast and solid today.

Bar x 5
Bar x 5
40 x 3
40 x 3
50 x 3

60 x 2
70 x 2

80 x 2
80 x 1, 0, 1 Swung the bar and was not agressive
80 x 2 easy
80 x 2 Swung the bar, but got it
80 x 2 Easiest set of all, easier than set 1.

Full Clean from Blocks

40 x 5
60 x 3
70 x 3
80 x 3

90 x 2
90 x 2

100 x 2
100 x 1, 0, 1 Stupid and missed it (cut pull, did not go under agressive)
100 x 2
100 x 2

Overall, very easy.

Clean Pull

Technique on these were picture perfect today, very straight.

60 x 5
80 x 3
90 x 3
100 x 3
110 x 3

120 x 3
120 x 3
120 x 3

Front Squats

A bit of weird back pain today, similar to on tuesday with 110k. At the end when I stand up, it feels as if a nerve is pressed in and a sharp pain shoots down my left leg as I stand up.

I think this is just because at the end of workouts I get a little tired and let my back round in the hole. Will have to work this hard.

60 x 5
80 x 3
80 x 3
90 x 3

100 x 2

110 x 2
110 x 2

120 x 2
120 x 2
120 x 2
120 x 2

These were suprisingly easy compared to the last time I did them.


Best workout I've had since Saturday.
 
Looking good as always - I have to keep reminding myself you're only 77kg.

I think I'm beginning to catch on, most of us say 'I felt strong today' and you say 'I felt fast' ;)
 
Very nice. That's a nice bit of volume too by the time you add it all up. What muscle does the snatch work? LoL

I like the comments about being aggressive and fast. Good things to think aobut when I'm doing push press etc.
 
Jim Ouini said:
Looking good as always - I have to keep reminding myself you're only 77kg.

I think I'm beginning to catch on, most of us say 'I felt strong today' and you say 'I felt fast' ;)
Click to expand...

Ahah, thanks :)

It's great that you caught onto something that is so central to weightlifting. As long as your are strong but more so fast/vicious and violent/aggressive, you can lift heavy ass weights - weights you should have no business lifting. There are many examples of great lifters with bad technique, but make up for it by being freaky strong and freaky fast.

Ah, I love weightlifitng :)
 
My low back is bothering me a bit this morning. Perhaps it's the loading, but I believe that is only what amplifies the technique flaw in my bottom position (getting loose and rounding the hips a bit).
 
Friday, September 1, 2006

My coach's birthday today, so we all went out to eat/drink.

Bwt: ?

Power Snatch

40 x 3
40 x 3
50 x 3

60 x 2
60 x 2
60 x 2
60 x 2

Very powerful and snappy.

Power Clean from Below the Knee

Had to keep these very light today because my back was bothering me.

40 x 3
40 x 3
50 x 2
60 x 2
70 x 2

80 x 2
80 x 2

90 x 0 Back..

80 x 2
80 x 1
80 x 1

All were very easy. My powerclean is still crap though.

Push Press

Light today. Right shoulder was a little twingy.

40 x 5

60 x 5
60 x 5
60 x 5

Front Squat

60 x 5
80 x 3
90 x 3
100 x 3

110 x 3
110 x 3
110 x 3
110 x 3

Very easy, only that the skin on my neck was very raw so it made holding it difficult. I worked very hard to keep my back tight and together, which helped I think, since I did not really feel any back pain.
 
Saturday, September 2, 2006

Bwt: 77.25kg

I was feeling tight today but took a nice huge warmup. Felt fast and strong afterward, but just perfect, we had to fucking do sotts presses before rack jerks so my shoulders were screwed up. If it were not for the pain I would have jerked 120 today.

Sott's Press

Bar x 5
Bar x 5
Bar x 5
Bar x 5
30 x 5
30 x 5
30 x 5

40 x 3
40 x 3
40 x 3
40 x 3

Full Hip Snatch

40 x 3
40 x 3
50 x 3
50 x 3
60 x 2

70 x 2
70 x 2
70 x 2
70 x 2

Moderate speed, but I was working hard on my upper back tightness. Without stability there, you cannot efficiently throw hard with the back to end the pull (Hani says I should be "twice as fast").

Jerk from Rack

Bar x 5
40 x 5
60 x 4
70 x 3
80 x 3

90 x 2
90 x 2

100 x 2
100 x 2

110 x 1
110 x 1
110 x 0 My fuckin shoulders arrrggggggggg.

80 x 4
80 x 2

Wide Grip Clean Pull (Or Close Grip Snatch Pull)
60 x 5
80 x 5
90 x 3

100 x 3
100 x 3
100 x 3

Reealy concentrating on keep my upper back in position.

Back Squat

60 x 5
80 x 5
90 x 3

100 x 3
100 x 3
100 x 3

Really bruned out now.

Finished with lots of curls, triceps and back (weighted 10kg 3x10) extensions, chinups, various ab work, and even glute ham raise!

Going to go stretch now. Was a 2hr+ workout!
 
carlsuen said:
i tried sotts press with the bar and it really wasted my upper back and shoulders man.. wow!! fun doing it tho..
Click to expand...

If you can do it right with the bar then you are already well on your way in terms of upper back strength and overall flexibility to be doing the full oly lifts. My brother had trouble with a 5kg metal rod :) It was really funny because here was a 16 y.o. 90kg kid who back squats 165kg oly style who was stuck in this weird position with a little metal rod on back and the facial expression of a person passing a gallstone. :p
 
The exercise will hurt, especially if you are naturally weak in the upper back and shoulder area. The last workout when I performed the press with 40kg, I found it difficult to even jerk 110kg, a a weight that is easily power jerkable.

As they say, no pain, no gain.
 
Today's supposed to be an off day, but I since I have equipment in my basement anyway, another lifter from the club and I trained.

Monday, September 4, 2006
Bwt: 77.25kg

Last workout my coach focused on upper back strength and generating speed from the hip. We tried to do a new variation to work speed from hip level. I will bring this exercise up with Hani and try it with some more weight, as I could not go high because we did not have a good bar.

Muscle Snatch

Bar x 5
Bar x 5
30 x 5
30 x 5
30 x 5
40 x 5
40 x 5
40 x 5
50 x 3

Power Snatch from the Hip

I think this exercise is very valuble for developing top end speed with a proper finish.

40 x 3
40 x 3
40 x 3
50 x 3
50 x 3
55 x 3
55 x 3

Did not go higher for fear of injury with bad bar.

Push Press

40 x 5
40 x 5
50 x 5
60 x 3

70 x 2
70 x 2
70 x 2
70 x 2

Back Squat

60 x 8
70 x 5
80 x 3
90 x 3
100 x 3
110 x 2

120 x 2
120 x 2
120 x 2
120 x 2

Close Grip Bench Press

40 x 5
40 x 5
60 x 5
70 x 5
80 x 5
85 x 5

Stopped going up as my right shoulder was bothering me. Funny, overhead work does not bother my shoulders as much anymore as benching. What a strange exercise this, "bench press" is.

60 x 8
60 x 3

Felt good haha I had a pump.

Weighted chinups (lbs)

BW x 8
10 x 5
20 x 5

Damn these were hard.

Nice workout on an off day.
 
super rice said:
It was really funny because here was a 16 y.o. 90kg kid who back squats 165kg oly style
Click to expand...

Were your parents Canadian gold medalists in weight lifting or something? ;)

super rice said:
as I could not go high because we did not have a good bar.
Click to expand...

I'm about as far away as one can be from having equipment hold any of my lifts back, but I will say I did some, uh, muscle cleans at the gym and I think I finally know what you guys mean by bar rotation. Compared to my bar at home it felt really stiff.
 
you don't really need a good bar to do squats, deadlifts, etc. but yeah the difference is night a day between an elieko and a 45 dollar walmart one when you clean and jerk or snatch (especially snatch).
 
You must log in or register to reply here.

Similar threads

T
"ATHLETIC LIFTING" tagio's workout journal
Replies
19
Views
3K
Tagio
T
future
Hit q & a
Replies
2
Views
3K
future
future
SouthernLord
In the Trenches: Part Two with Mark Rippetoe and Glenn Pendlay
Replies
6
Views
21K
djeclipse
djeclipse
super_rice
I too am a summer lifter
Replies
5
Views
893
coolcolj
coolcolj
super_rice
Back from First Competition! Videos!
Replies
19
Views
2K
Mercere
M
Top Bottom