Following the current trend, SR starts a new journal.

[super_rice]

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.

 

[super_rice]

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'.

 

[super_rice]

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.

 

[Mercere]

Very impressive weights. Are there any competitions coming up?

 

[super_rice]

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.

 

[super_rice]

Very impressive weights. Are there any competitions coming up?

Ya, August 19 in Collingwood Ontario.

 

[Mercere]

Great, what total are you expecting?

 

[super_rice]

100 snatch, 125 clean and jerk.... maybe a little more in the snatch depending on how my technique is.

 

[harhar]

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?

 

[super_rice]

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

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?