PracticALly Programmed - Al420 Log

[HiDnGoD]

I love them. First day at the Oly gym a few guys were throwing the 16 and 24 kilo KB's around the room like they were nothing.... I can;t even get my hand all the way around the 16k KB, but I can now catch it w/ one hand quite wel. It's amazing how quickly we pick things up.

Have any links to vids?

 

[ChinkNasty]

looking good Al, its different seeing all this oly stuff up in hurr but its all good nukka...

on another note, wanna defuse a bomb that my best friend youngguns gave me?

 

[Cynical Simian]

One of the few threads here that isn't completely douchetacular. Things are looking good, Al.

What sort of timeframe (i.e., competitions) and goals are you and your coach dealing with?

 

[al420]

One of the few threads here that isn't complete douchetacular. Things are looking good, Al.

What sort of timeframe (i.e., competitions) and goals are you and your coach dealing with?

appreciate it bro - I'm trying, that's for sure.

Not sure yet. I am still working on depth on my C/J and my Snatch. I can still Muscle Clean more than I can Power Clean. Plus my hand/wrist/forearm flexability is an issue right now. My pinky comes of before I Jerk so I am letting go for a sec to re-grip ...pretty close to the top...scary stuff. I am doing a lot of flexability stuff daily - dislocating shoulders, hand stretches, and the normal roller stuff...

I will compete for sure, just not sure when yet.

 

[petpre61]

good stuff Al. I am having flexability issues too. It kinda sucks when I have to do a clean followed by a clean and jerk and you lose all but two fingers under the bar.
However I think that losing fingers might also be caused by the elbows not coming up quickly enough. maybe you think of that too. another tip that I found was taping your pinky to the finger next to it. helped me too.

 

[al420]

Tape is a great idea - will try that next time...

Yes, my elbow flexability is an issue, but I think anyone starting Oly lifting later in life will experience flexability issues - My 9yr Old can do Overhead Squats w/ 15k and sit in the hole w/ his ass on the floor for what seems like an eternity...He has more potential than his Daddy!

 

[al420]

Todays Workout: (weight: 100k - shooting for 94)

ALL WEIGHTS IN KILOS​

GP Row: 60, 70, 80, 90, 100 - all x5

Snatch Grip Jump Shrugs: 60, 100, 125, 145, 165 x5

Oly Back Squat: 60, 100, 125 x5, 145 x3x2

Kettlebell Swings: 16k x8x5
superset w/
36" Box Jumps: 5x5

Another day in paradise... Oly back squat vs. my PL back squat is pathetic. 145k feels like a lot at the bottom...it's just scary down there

 

[al420]

My traps feel like ass - Those snatch grip JS killed me - I was slated to do high pulls as well but had to train at the commerical gym and not the oly one..and I drop every rep on high pulls... Just typing is a pain in the neck...lol

 

[jpt]

curious...what is a kettle ball swing? excuse my ignorance

 

[al420]

curious...what is a kettle ball swing? excuse my ignorance

I will not excuse it... dumbasshole

Take KB in one hand, get into 1/2 squat w/ KB between legs, use momentum to swing backwards (behind you) and then forwards, at hip level explode and 'flip' the KB one rotation (letting go while it flips once), then catch it w/ same hand. I stated off w/ 8k KB's to get used to the motion.

It's funny to see the looks on people faces when they decide to do curls next to me... 16k (35 lbs) sounds like a ton when I miss the catch.

I do 5x5 or sometimes 4x10 - I superset them w/ some Plyo drill like box jumps, etc.

I like to warm up w/ KB's before I start my Oly training - so I will do some 2-arm snatches and some one arm C&J's... Another grewat KB exercise is Windmills - you can look those up on Pavels site (he does not have my variation of the 'swing'). Another one is Turkish Get-Ups... super hard w/ much weight, even hard w/ no weight....for some that is...lol