Hello! I will be blogging about my my daily adventures in and out of the gym! Hopefully this will force me to be accountable for my actions to become a better weightlifter and person.
Let me introduce myself, I am an 62kg (normal weight is 66kg) Olympic weightlifter in the USA. I started about two years ago so I am still a noobie. In my first nationals which was a couple weeks ago, I placed 5th and will be looking to improve that total.
The Paleo diet is something I believe that will improve my lifting. I probably won't be strict in following this(might have some white rice and milk), but it will be close. This diet is based upon hunter gathers. Basically this a lot of meat, veggies and fruit. :DDD
8/22/11 After reading a topic of the Chinese training system, I thought this will be a good time to evaluate my strengths and weaknesses in my training. snatch: 93kg clean and jerk:110kg back squat:160kg front squat:135 clean pull:140 snatch pull: ?
Strengths -Good leg strength -Fast speed under bar -Good overhead strength
Weaknesses -Very weak pull -Poor jerk technique (not getting bar behind ears) -some swinging in snatch and clean
Fixes -more pulls! -technique work after workouts. (my coach regulates my regular oly work so i cant do more) -add jerk drives, back squat isos
Another evaluation 10/5/11 Updates on prs back squat:165kg front squat:136kg jerk: 115kg push press: 90kg rdl: 110kgx5 dl: 141kgx2
Jerks are very solid right now. Push press and jerk drives are helping a lot. Pulls are a work in progress but I will just need to keep working to get my back stronger. Technique is also getting better, which I am pulling the bar into my hips a lot better. I will still swing sometimes, but not as much.
New/same Problems -weak second pull. I tend to cut my pull a lot since I am quick under the bar. This causes me to be very bad at power cleans and power snatches. -poor pulls, need to strengthen those hammies! -get stronger!
Fixes -will work from hang and blocks more. -adding more pulls off platform -add more partial lifts? ( i love these)
ty jjhchsc2! I wish you the best of luck on your lifting too. White rice isnt paleo, since it stays away from starches. I think white rice is ok from what eshlow says.
@haji, how many days are you lifting? For newer people to oly lifting I would recommend lifting only 3-4 days a week. Having a day break will be fine. Once you feel more comfortable with the training you can snatch consecutive days. Are you implementing an oly program? My coach doesnt have me do oly lifts every day either so I dont think its a big deal. I would like to have snatches everyday though.
Well heavy lifting more than 3-4 times a week is kind of impossible to recover from unless some anabolic boost is used, i wonder whats your take on that and how it relates to the industry.
On August 13 2011 23:14 xarthaz wrote: Well heavy lifting more than 3-4 times a week is kind of impossible to recover from unless some anabolic boost is used, i wonder whats your take on that and how it relates to the industry.
@xarthaz, I lift 5 days a week. There are plenty of people who lift heavy everyday. Check out average broz gym. They max out snatch, clean and jerk, back squat and front squat EVERYDAY. The word "impossible" isnt used by weightlifters
@ BrTarolg, wow awesome! From what Ive seen on youtube, UK has a pretty small weightlifting team. Good luck with your training! update me on your progress!
@boubou, I will put my updates in spoilers in the OP.
lunch chik fil a ((( grilled chicken sandwich with bacon and provolone cheese waffle fries (( fruit punch (((
dinner: rice noodles with chicken and choi
Only 7 hours of sleep. Off to a bad start already. I had to wake to help my sis move in to her new apartment so I had no time to cook, hence the fast food... I could of picked a better choice so it's my fault. Gym session was a bit of a bust too. I was suppose to go heavy but had crappy energy. Pull was very slow which made my 2nd pull even worse, causing a miss at 80. The way I miss is putting my knee down at the bottom of the squat. Don't worry I do that a lot when the bar is forward. I took another snatch at 85 and barely got that. My coach cut me off right there. Clean and jerks didnt go any better, I missed a jerk at 100 which was forward. My jerk problems are getting really annoying. I need to be more consistent in putting the bar behind my head. I took 100 again and then hit a very shaky jerk. I dont like talking about the accessory lifts but I did back squat up to 140 for double. I have a double session on monday so I look forward to that!
On August 16 2011 10:00 AoN.DimSum wrote: @travis it would be hard, But maybe 2016/2020! I would have to be top 2 or 3 in usa including all weight classes.
Good to see this, how is Paleo treating you? I haven't done it myself, but it looks interesting. Started Starting Strength there recently, going well so far
On August 16 2011 10:00 AoN.DimSum wrote: @magnusmind, thanks, how long have you been paleo? What gains have you seen?
About 5 months now. My weight has actually stayed the same (I've found that it refuses to change despite how well/badly I treat my body). Actually, the biggest difference I've noticed is the increase in ENERGY. I no longer feel sluggish. I can concentrate on whatever I'm doing all day, every day. I no longer need to drink coffee. It feels great.
On August 17 2011 01:25 UltimateHurl wrote: @magnusmind I've had difficulties losing weight myself, am happy to see more energy and more muscle definition though so I can't complain
If you see muscles, you're definitely gaining muscle and losing fat. So yeah, don't pay too much attention to weight. Your body is improving, even when you weigh the same.
8/17/11 Lifting Session 1: power snatch:40/3 40/3 50/2 55/2 60/2 70/2 75/1 78/1 80/1x(it was a very smooth full snatch though ) 80/1 back squat: 50/3 90/3 110/3 130/2 135/2 135/2 135/2
session 2: power clean and jerk:50/3 60/3 70/2 80/2 85/2 90/1 90/1 90/1 clean pull: 100/4 110/3 115/2 120/2 press: 30/3 40/3 45/3 abs stretch and foam roll
Diet: lunch peach soup made of grassfed ground beef, tomatoes, red pepper, broccoli, and white rice.
after session 1: same soup
after session 2: grapes kale and onions
snack yogurt
some lifting
Pretty fun day since I trained with an old lifter that I used to lift with when I first started.
On August 14 2011 06:32 AoN.DimSum wrote: @xarthaz, I lift 5 days a week. There are plenty of people who lift heavy everyday. Check out average broz gym. They max out snatch, clean and jerk, back squat and front squat EVERYDAY. The word "impossible" isnt used by weightlifters
I don't mean to be inflammatory, but wasn't there a special set of bulgarians which were famous for doing this every day using some uh.. special substances?
I don't think it is physically possible to recover properly otherwise
edit: also holy shit thats a big snatch for someone your size 0.0
I managed to get 3x65 front squat recently which is a new for me, going to go for 72 backsquat soon
Practising sets of 5x overhead squat with 20kg.. frickin impossible lol
Yeah the whole Bulgarian team got banned for the 2008 olympics. Average Broz Gym is a gym in the USA that uses the bulgarian method. They are heavily tested (all year) and the gym has produced the top super heavyweight in the nation. It is possible for the Bulgarian method to work.
btw how old are u? update me on your progress when you have time! I didnt think there were oly lifters in TL other than the ones who post in the TL fitness thread.
What does your workouts look like? Overhead strength will get easier once you get more flexible. Keep working at it! :D
On August 19 2011 08:39 AoN.DimSum wrote: Yeah the whole Bulgarian team got banned for the 2008 olympics. Average Broz Gym is a gym in the USA that uses the bulgarian method. They are heavily tested (all year) and the gym has produced the top super heavyweight in the nation. It is possible for the Bulgarian method to work.
btw how old are u? update me on your progress when you have time! I didnt think there were oly lifters in TL other than the ones who post in the TL fitness thread.
What does your workouts look like? Overhead strength will get easier once you get more flexible. Keep working at it! :D
Im flexible enough (more than enough actually), they are just fucking impossible thats all hahaha
My workouts are basically warming up with a broomstick
Since atm im working fulltime (no time for oly lifting) i'm doing 1 snatch into 5 overhead squats (light weights! ofc) and doing 5 sets of that Then i'll work on either front of back squat building up to a 5rep max weight, going for 4 sets usually, sometimes 5 (depends how easy im building up)
After that i'll work on benchpress or a dip/pullup mix
So yeah, just the basic fundies atm with overhead squat
If i were doing oly lifting id skip the overhead squats and just do snatches and C+J, and end session with benchpress and front or back squat
I've never done anything more complicated than that (and i don't think i really need to) 1 repmax back is 70, front is 65 (though i did 3x 65 so i should be able to do more) Max c+j (havnt worked on it in ages) is 55 and snatch was like 30 or 35 (cant remember lol - i don't wanna do more snatch with heavy weights until i actually get my overhead squats good) Next time i get to a oly gym i should be able to do 60 C+J easily i think
Main problem is for heavier weights i could powerclean but not normal clean it (i can fullclean 55 though)
I'm 21 and hideously skinny, 5,10 height Heaviest person in my family, everyone else is <54, i'm currently 57.5 (gained 5kgs since exams wee), going for 60 (getting to 56.5 was easy, since then its almost impossible) Biggest difficulty i have is eating, i simply suck at it (sounds dumb i know)
Basically force feeding myself 2.5k calories a day atm, and its really painful sometimes lol
8/20/11 7 hrs of sleep Lifting snatch: 40/3 40/3 50/3 60/3 70/3 75/3 78/3 80/3 (missed third rep and made the 4th) clean and jerk:50/2 60/2 70/2 80/2 90/2 95/2 100/1 back squat: 90/3 110/2 130/2 technique work stretch and foam roll
New pb today, did 5x65, 3x67.5, 3x70 backsquat hooray
My diet: morning: 2 slices of toast with butter and jam (lol) lunch: 10oz rib eye steak. bish dinner: half a rack of ribs that my gf couldnt finish at the steakhouse dessert: protein shake
I ate something bad yesterday and woke up around 7am throwing up(i think it was the yogurt). I didnt eat much throughout the day
dinner rice, chinese broccoli, chicken (very small amount of food) seaweed
snack cherries
After reading a topic of the Chinese training system, I thought this will be a good time to evaluate my strengths and weaknesses in my training. snatch: 93kg clean and jerk:110kg back squat:160kg front squat:135 clean pull:140 snatch pull: ?
Strengths -Good leg strength -Fast speed under bar -Good overhead strength
Weaknesses -Very weak pull -Poor jerk technique (not getting bar behind ears) -some swinging in snatch and clean
Fixes -more pulls! -technique work after workouts. -add jerk drives, back squat isos
lunch soup of beef, tomatoes, broccoli, green peppers
after session 1: same soup
after session 2: same soup + rice, shrimp, peppers, and chinese broccoli (a bitter kind )
I was so sore after waking up today, but I didnt feel sick anymore. Session 1 was a bit painful but the soreness went away after. I felt great in session 2 and smoked all my cleans.
We kind of suck because people are tested too heavily and so we arnt allowed to take magical undetectable steroids to breed ultra lifters from the age of 5
I'm kind of the opposite to you, i have good pulls but i can't squat for shit
And snatch is impossible lol. I'm pretty sure i could throw 60kg into the air over my head but no way i could snatch that lol
8/24/11 6 hrs sleep (had 4 beers last night ) 65.3kg bw lifting session 1 back squat: 50/3 90/3 110/2 130/1 140/2 145/2 145/2x(missed 2nd) 140/2 140/2 clean pulls: 100/4 110/3 115/2 120/2 120/2 120/2 foam roll and stretch
session 2 power snatch:40/3 40/3 50/3 55/2 60/2 70/2 70/2 70/2 power clean and jerk:50/2 50/2 60/3 70/2 80/2 85/2 85/2 85/2 dips: 5 5 5 tall kneeling chop(lbs): 60/5 60/5 70/5 70/5 80/5 tall kneeling lifts(lbs):50/5 50/5 50/5 foam roll and stretch
diet breakfast 2 plums
lunch rice noodle, MASSIVE amount of salmon, eggplant, chinese broccoli
after session 1 chicken, plum, peach
after session 2 spinach and chicken fried rice with seaweed fish oil
I spent the morning/ noon mowing the lawn, which gave me just enough time to eat and get to the gym. My lower back was really sore from deadlifting yesterday, but I got some good strength work in with squats and pulls. The second session was focused on the power movements. I was a bit tired but I concentrated on my technique and made some good progress.
On August 27 2011 09:16 AoN.DimSum wrote: I'm glad that my blog is helping you! What does your diet look like?
Pretty bland, plenty of chicken/steak/veggies/egg whites, variety of jerky, yogurt, and fruit galore. Brown rice, etc. also lots of protein supplements
Biggest thing is just variety, my usual meals get old pretty quickly so it's great to be able to just pick out food items to change it up.
Yes, since you probably are eating grainfed meats which has high levels of omega 6 fats. Fish oil has the omega 3 fats to balance out the omega 3/omega 6 ratio. Also try not to eat brown rice since the grain irritates your gut and is not as nutritious as veggies.
dinner chicken and korean bbq ribs, some watermelon smoothie, a little mac and cheese, alcoholic drinks and some cookies
Diet has been a bit poor lately, and I had trouble eating eggs today for some reason. Also felt a bit nauseous when lifting. I had a lot of volume in my training today, I cut out a bunch of sets on my clean and jerk and still missed my last set.
I've completely forgotten the technique for activating my legs when pulling up the bar, i was failing to clean 40..
Eventually i managed to clean 50 a few times but lots of failures because i was unable to activate explosive power in my legs - i think i had difficulties with the technique where i squeeze it up a bit before exploding
I then worked on deadlift and managed to do a 100kg deadlift but i could feel the same issues - i was using too much back to get the intial squeeze before my legs kicked in and did the easy work
I think i need to practise more hang cleans to get the technique
considering i had an EASY 55kg clean before, failing at 40 was a real downer and i was hoping to do 60kg today for some reason when i pulled with my legs there was no explosive power at all even though i was picking up the weight easy and then i had to use my upper body to get the explosion which is totally wrong
WOW, I had a terrible day lifting. Only had one session today because I had a doctors appointment. Snatches were suppose to be max doubles. I couldnt even snatch 80. I felt very very slow and had no energy. Hopefully I will do better tomorrow.
Well, the Bulgarian method is not taking special substances, but rather training 2-3 times a day with very heavy weights. Btw, as far as I know, coach Ivan Abadjiev, who was the reason for the Bulgarian success in weighlifting is working in USA at the moment.
On August 30 2011 18:11 mdb wrote: Well, the Bulgarian method is not taking special substances, but rather training 2-3 times a day with very heavy weights. Btw, as far as I know, coach Ivan Abadjiev, who was the reason for the Bulgarian success in weighlifting is working in USA at the moment.
I'm mixing in benches into my workouts now, as well as pull ups and dips
Whilst my bench is getting bigger, and im getting heavier (57.1 dehydrated HOORAY - seriously though my legs look so wrong in proportion to my body atm haha), i can never seem to break serious sets of pullups (and to some extent, dips)
Like, if i do sets of 5 pullups, after 5 sets im completely and totally broke (i usually never make the 5th set) I've never had any real progression with them, and i don't think i should be trying to do weighted ones unless i can break 5x5. I cant really do more than 12 from fresh so maybe that is kind of telling also
Maybe i should just keep working on upping my bench and then give it a go?
---
(60kg here i come)
My diet is suffering recently - the only reason im up late (6 hours sleep tonight Q.Q) is so that i give myself enough time to eat all the shit i need so i get a minimum of 2k calories (and hopefully hit 2.5) Forcing pistachio nuts down my throat atm lol
On August 31 2011 09:32 BrTarolg wrote: Quick question about upper body
I'm mixing in benches into my workouts now, as well as pull ups and dips
Whilst my bench is getting bigger, and im getting heavier (57.1 dehydrated HOORAY - seriously though my legs look so wrong in proportion to my body atm haha), i can never seem to break serious sets of pullups (and to some extent, dips)
Like, if i do sets of 5 pullups, after 5 sets im completely and totally broke (i usually never make the 5th set) I've never had any real progression with them, and i don't think i should be trying to do weighted ones unless i can break 5x5. I cant really do more than 12 from fresh so maybe that is kind of telling also
Maybe i should just keep working on upping my bench and then give it a go?
---
(60kg here i come)
My diet is suffering recently - the only reason im up late (6 hours sleep tonight Q.Q) is so that i give myself enough time to eat all the shit i need so i get a minimum of 2k calories (and hopefully hit 2.5) Forcing pistachio nuts down my throat atm lol
I would change up the sets for the pullups to 3 sets. Maybe you can try weighted some days and unweighted for others. I would still both bench and pullups since they work different muscles.
Upperbody exercises I like are push press, overhead press, pullups, rows. I also try to mix in dips and bench a little bit.
The very main exercise is definitely the push press if you dont do it already. All others are just extra assistance which I dont take too seriously.
I guess i can make one too ^_^ I'll start today. Won't be as updated as yours cause i can usually only lift 2-3 times a week (might increase this) but i guess i can update on rugby too
On September 08 2011 12:38 decafchicken wrote: Just fucking found this thread T_T
I guess i can make one too ^_^ I'll start today. Won't be as updated as yours cause i can usually only lift 2-3 times a week (might increase this) but i guess i can update on rugby too
lifting snatch:40/3 40/3 50/3 60/3 70/3 75/3x(missed third behind FUUUUU) 78/2x(2nd behind) 78/2 78/2 clean and jerk: 50/2 50/2 60/2 70/2 80/2 90/2 80/2 90/2 93/2 93/2 back squat: 90/2 110/2 130/2 135/2 130/2 clean dl of platform: 50 90 90 90 50 (reps vary since this is to get the feel of the weights) weighted planks (30 secs hold):50 50 50 foam roll and stretch
diet lunch squid, clams, broccoli, carrots, squash, other veggies
snack 2 plums and grapes
dinner eggplant and fish paste(its like fish ball consistency), some veggies
snack peaches fried rice with cheese and seaweed fish oil
I dunno why but lately my appetite has just gone to shit. I've been working out the same volume but I am eating way less. Does htis ever happen to you?
Or I guess maybe you'd just force yourself to eat as it's probably pretty important for you.
It happened to me a little bit when I went off the diet. I lost a bit of weight, but I eventually got back to eating. I usually don't have trouble eating so it's not a problem.
Did anything change recently that made you lose your appetite?
On September 13 2011 10:31 AoN.DimSum wrote: It happened to me a little bit when I went off the diet. I lost a bit of weight, but I eventually got back to eating. I usually don't have trouble eating so it's not a problem.
Did anything change recently that made you lose your appetite?
lifting snatch balance: 40/4 50/3 60/2 70/2 75/2 80/2 jerk off blocks: 50/4 60/3 70/2 80/2 90/1 100/1 105/1 110/1 115/1x 115/1x 115/1x NOOOO front squat: 70/3 100/2 110/2 120/2 110/2 100/2 jerk drives: 130/3 140/2 140/2 rdl: 70/5 100/5 100/5 100/5 100/5 press: 40/5 50/5 45/5 47/5 hanging leg raises, back extensions stretch and foam roll
diet lunch eggplant fish choi
snack brownies peanut butter, and cookies
dinner chicken, kale, onions, white rice
Fucking jerks still terrible. I went to max jerks today and kept failing at 115. I smoked 110 and then I couldnt even get 115. Not sure how 115 felt so heavy, but I'll get it next time. I will be going heavy in my jerk drives to get comfortable. http://www.facebook.com/photo.php?v=2138688865211
You dont really only weight 65kilo's right? Im noob to weightlifting and its terminology, but i guess that's how you are classified in olympic weightlifting?
diet lunch Restaurant in chinatown ribs, veggies, white rice and tea
snack peanut butter and banana
dinner squid, veggies, white rice fish oil
snack pizza, cashews
End to a heavy week! I made some solid progress on my lifts. Snatches are very consistent at 90. There is some backward movement in my snatches and cleans but I will iron that out soon. On a good note, I am also doing a better job of bringing the bar into my hips, instead of bringing my hips to the bar. The jerks been a lot more solid so I cant complain. Slow and steady progress....I will be ready for the american open.
On a injury standpoint, my elbow has been a bit sore lately. Ended up doing some light presses and bicep curls to cure it. Feels good right now.
Diet has been shit, no excuses there. Need to clean it up next week.
lifting session 1 block snatch: 40/3 40/3 50/3 55/2 60/2 65/2 70/2 75/2 75/2 75/3(coach made me do another since 2nd was sloppy) snatch pulls with pause at knee: 90/3 100/2 100/2 100/2
session 2 block clean: 50/3 60/3 70/2 80/2 90/2 95/2 95/2 95/2 behind neck jerks: 50/3 60/3 70/3 80/2 90/2 90/2 90/2 front squats: 90/2 110/2 120/2 125/2 125/2 125/2 behind neck clean grip press:30/5 35/5 35/5 35/5 40/5 40/5 behind neck pullups: 5 (elbow is bothering me, had to stop) chinups foam roll and stretch
diet lunch turkey tomato sandwich banana
snack almonds, banana, plum dinner chicken, salmon, and broccoli with white rice
session 2 snatch: 40/3 40/3 50/2 60/2 70/2 75/2 75/2x(missed 2nd behind, made it on third) 75/2 clean and jerk: 50/2 50/2 60/2 70/2 80/2 90/2 90/2 90/2 push press: 50/3 60/3 70/3 80/3(pr!) 85/1(pr!) 90/1x 90/1x 90/1(pr!) overhead press: 50/1 60/1x LOL i thought i was gonna get it chinups: 12 pullups: 8 weird I was testing something about my left shoulder/ elbow injury weighted chinup(lbs): 25/3 weighted pullups(lbs): 25/2 hanging leg raises weighted back extensions(lbs):45/10 45/10 45/10 stretch ALOT and foam roll
diet lunch white rice, eggplant with fish and some choi
snack 2 plums and almonds
dinner veggies and salmon
snack fish oil fried rice with seaweed cooked in coconut oil
Is it just me or does it seem like everyone's catching colds at this time, I remember seeing someone complaining about having it in the health and fitness thread along with my own cold =[
On September 27 2011 11:04 novabossa wrote: Interesting...what is the rationale behind eating ground beef and not lean protein sources like chicken or turkey?
Getting enough calories to recover from workouts. The fat in ground beef isn't cause for concern, and if its grass-fed beef then its actually very healthy for you.
diet lunch fried eggs and spinach cooked in coconut oil
snack 2 bananas and walnuts
dinner eggplant, fish, chicken, choi, some other veggies
snack a lot of peanuts(i know lol)
Not eating rice anymore, trying to slowly cut for my meet on oct 22. Then I have time to prepare for the american open in alabama and then crillio cup in puerto rico.
What meet do you have next? I wanted to do one on oct 22 but i've got a rugby game in ohio :-/
Also is it normal for people to get feet that high/spread that wide? I feel like when olympians do power jerk its more in the style of a squat jerk that doesnt go below parallel (read: zhang ghouzang and dimas)
On October 05 2011 13:07 AoN.DimSum wrote: just doing it once a week for some extra upper body work. it does put a lot of pressure on my shoulders though
Meh, I'd just do more press/push press/jerks or even shoulder/tricep isolation exercises if you want more upper body work. I think benching will tighten your upper body and put mass where you don't need it. I guess once a week isn't a big deal though.
I might just dumbbell bench instead. I usually push press twice a week and press once or twice. Just wanted some variation. Do u do any isolation stuff? I do some bicep and wrists curls for my elbow and thats it.
Also I'm pretty excited for training after the oct 22 meet. My coach said he wants to put more work on low/high blocks. I like how my coach varies the training a lot which is always fun.
Nah i havent done any isolation work in like a year. And yeah it'd be nice to have a real coach. I pretty much do my own thing and try to correct/have my form corrected as i go T_T
Try posting videos on the pendlay forums, they can give you advice.
Another evaluation( I should do these every month) 10/5/11 Updates on prs back squat:165kg front squat:136kg jerk: 115kg push press: 90kg rdl: 110kgx5 dl: 141kgx2
Jerks are very solid right now. Push press and jerk drives are helping a lot. Pulls are a work in progress but I will just need to keep working to get my back stronger. Technique is also getting better, which I am pulling the bar into my hips a lot better. I will still swing sometimes, but not as much.
New/same Problems -weak second pull. I tend to cut my pull a lot since I am quick under the bar. This causes me to be very bad at power cleans and power snatches. -poor pulls, need to strengthen those hammies! -get stronger!
Fixes -will work from hang and blocks more. -adding more pulls off platform -add more partial lifts? ( i love these)
On October 06 2011 02:44 AoN.DimSum wrote: Try posting videos on the pendlay forums, they can give you advice.
Another evaluation( I should do these every month) 10/5/11 Updates on prs back squat:165kg front squat:136kg jerk: 115kg push press: 90kg rdl: 110kgx5 dl: 141kgx2
Jerks are very solid right now. Push press and jerk drives are helping a lot. Pulls are a work in progress but I will just need to keep working to get my back stronger. Technique is also getting better, which I am pulling the bar into my hips a lot better. I will still swing sometimes, but not as much.
New/same Problems -weak second pull. I tend to cut my pull a lot since I am quick under the bar. This causes me to be very bad at power cleans and power snatches. -poor pulls, need to strengthen those hammies! -get stronger!
Fixes -will work from hang and blocks more. -adding more pulls off platform -add more partial lifts? ( i love these)
I generally know what i fuck up in my technique/have someone who can tell me what i did wrong. I just have very little structure in my workouts lol. First problem could be worse, its not like you compete in power clean/snatch competitions :p
EPT
We'll both do better tomorrow! 
0/3 100/2 100/2 100/2
