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Today:
Pendlay warm-up progression for cleans
Clean & Jerk: 20kgx1 30kgx1x2 40kgx1x2 50kgx1x2 60kgx1 65kgx1x5 (pr)
Pendlay warm-up progression for snatch
snatch: 20kgx1x3 30kgx1x2 35kgx1x5
clean felt great on the top sets. I was catching at parallel or lower, solid front squat, pulling very vertically and getting under the bar at the right time. I think it was because I spent so much time at the warm-up progression. jerks were hard, I pressed out probably six of the last eight. Just need to spread my feet faster.
Snatch felt awful though. didn't spend as much time on the warm-up, and I couldn't seem to catch it low enough. I was erratic on the pull - every other lift would be out in front, but the ones that I did pull up on, I would catch above parallel. blame it on being rushed and tired I guess, i'll try to hit 50kg when I snatch on thursday, and i'll bring a camera.
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yesterday's workout. Got to the gym late. only had one hour.
snatch block: 90/2
clean block: 111/2 pr!, 115/2 pr!
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yesterday:
squat warmup and 60kg 1x10. just to keep the blood flowing
today:
squat warmup and 60kg 1x5 ish
power clean, spent like 45 minutes in total mindfuck, failing to get even 1 rep at 60kg. maybe i got 1 idk. i think i need to have the bar further away from me (i put it so its completely further away than my toes , rather than over my toes, and i think thats better but who the fuck knows. its just so it doesnt bang my knees because its supposed to come up right close to my body. and then ...shrug? fucker wasnt having any of it. like i said, after that i stormed up to the desk and asked if anyone coaches it. i think i lucked out and got exactly the right guy tbh.)
after work...(zzzz)
ohp 50kg 5-4-4-2 and more. would you fucking believe it, 5 reps at 50kg!
(raised on 2 plates) deadlift 110kg 1x5
chinup lameness
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On August 14 2012 06:17 FFGenerations wrote:
yesterday:
squat warmup and 60kg 1x10. just to keep the blood flowing
today:
squat warmup and 60kg 1x5 ish
power clean, spent like 45 minutes in total mindfuck, failing to get even 1 rep at 60kg. maybe i got 1 idk. i think i need to have the bar further away from me (i put it so its completely further away than my toes , rather than over my toes, and i think thats better but who the fuck knows. its just so it doesnt bang my knees because its supposed to come up right close to my body. and then ...shrug? fucker wasnt having any of it. like i said, after that i stormed up to the desk and asked if anyone coaches it. i think i lucked out and got exactly the right guy tbh.)
after work...(zzzz)
ohp 50kg 5-4-4-2 and more. would you fucking believe it, 5 reps at 50kg!
(raised on 2 plates) deadlift 110kg 1x5
chinup lameness
Take a look at those Pendlay progressions I mentioned, they're AWESOME for learning. the videos are in the op of the only thread.
if you're banging your knees, you're pulling it wrong. First extension is of the knees so they should be clear of the bar.
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i dont bang my knees, but its like every workout i "think" im getting the technique better but then it turns out the next workout i have no fucking idea what im doing again. its weird and annoying. im fine at 50kg or even 55kg but i think im lifting the bar with my arms rather than with the jump and cant see how to correct it , other than trying to get the bar closer to my body and shrug or jump faster instead of somehow pulling. then i end up changing my foot positioning and all this shit when really thats probably not the problem. its crazy how i can do it at 55kg no prob (tho i think my form is completely wrong) but at 60kg i completely mindfuck myself like im psychologically unable to move the bar more than 2 inches from the ground and just freak out.
i think ive done those videos but ill check again. see if it pushes any bells. yeah a few sessions ago i was like "extend the knees, extend the hips". but now its rubbish still
i have no camera or camera phone.
see how the coaching goes on wednesday...
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Lols don't worry the entire concept of olympic lifting is a complete mind fuck and largely a mental battle. The only way to learn is to keep putting in reps and get some outside feedback from a knowledgeable source. It's better for you now to get 10 single reps at 40kg in with perfect form than push your limits with bad form. You want to build that perfect muscle memory to train your nervous system how and when to fire.
p.s. 175kg 385lb front squat PR yeaaaaaaaaaaa buddy.
Workout was something like:
Snatch pull + snatch -
50 3+3, 60 3+3, 70 3+3, 80 3+3, 90 3+3, 100 2+3, 100 2x 2+2, 110 2+2 had waaaay less misses than the last time i tried this. only had 2 half misses in there. It's weird how doing the pulls + snatches makes me REALLY notice the bar path (i can feel when its making an S curve and when its just going straight up and then i'm hitting it) and i have to get under the bar a lot faster since i'm tired as fuck by that 6th rep. Lower back is being weird lately, its SUPER sore for first like 20 minutes and then after that its like "go crush some PRS no prob"
CJ
60 80 90 100 110 120 130 140 then i cleaned 147 three times but missed all the jerks, kept getting really light headed. last one i smashed my head with the bar on the way down lol
FS
worked up to about 365 in 20 pounds jumps then crushed 375 and went for 385 (pr) and hit that pretty well. missed 395 
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today
back squat: 125/5x5
snatch pull: 110/3
snatch high pull: 90/2x5
bn pp: 70/5 75/5x(made 3)
ab roller
I think I need to rewrite the oly weightlifting thread since I have a better understanding of the lifts.
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On August 14 2012 09:19 decafchicken wrote:
50 3+3, 60 3+3, 70 3+3, 80 3+3, 90 3+3, 100 2+3, 100 2x 2+2, 110 2+2
Lower back is being weird lately, its SUPER sore for first like 20 minutes and then after that its like "go crush some PRS no prob"
(
could that be because when you're picking up and throwing on your warmup weights you are bending your back to pick them up instead of bending purely with your knees? your back can get raped pretty quickly if you do a lot of light bending without perfect form. i was finding that the first 20 mins of power clean my back was aching because of this haphazzardness
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Today:
Squat 1x3 60, 80, 100, 1-2 120kg
Press 1x5 42.5, 52.5, 3x2 62.5kg
Deadlift 1x2 110kg, 135kg, 1x1 150kg, 165kgPR
EZ Bar Curls 3x5 bar+40kg
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On August 14 2012 21:19 Luxae wrote:
Today:
Squat 1x3 60, 80, 100, 1-2 120kg
Press 1x5 42.5, 52.5, 3x2 62.5kg
Deadlift 1x2 110kg, 135kg, 1x1 150kg, 165kgPR
EZ Bar Curls 3x5 bar+40kg
quick question (and no offense intended): why arent you doing weighted chin ups instead of curls?
grats on the PR 
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On August 14 2012 21:26 Zafrumi wrote:Show nested quote +On August 14 2012 21:19 Luxae wrote:
Today:
Squat 1x3 60, 80, 100, 1-2 120kg
Press 1x5 42.5, 52.5, 3x2 62.5kg
Deadlift 1x2 110kg, 135kg, 1x1 150kg, 165kgPR
EZ Bar Curls 3x5 bar+40kg quick question (and no offense intended): why arent you doing weighted chin ups instead of curls? grats on the PR
Oh, I do weighted chin ups on Thursdays (last Thursday was 3x3 bw+40kg). I like doing some curls on Tuesdays just to appease my inner-curlbro
And thanks!
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Yesterday's workout:
Back Squat:
60kg, 100kg, 110kg, 120kg, 130kg, 140kg, 150kg, 160kg
125kg, 130kg, 135kg, 140kg, 145kg x 3
100kg x 2 x 5
C&J: 40kg x 3, 60kg x 2, 70kg x 2, 80kg x 1
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On August 14 2012 16:28 FFGenerations wrote:Show nested quote +On August 14 2012 09:19 decafchicken wrote:
50 3+3, 60 3+3, 70 3+3, 80 3+3, 90 3+3, 100 2+3, 100 2x 2+2, 110 2+2
Lower back is being weird lately, its SUPER sore for first like 20 minutes and then after that its like "go crush some PRS no prob"
( could that be because when you're picking up and throwing on your warmup weights you are bending your back to pick them up instead of bending purely with your knees? your back can get raped pretty quickly if you do a lot of light bending without perfect form. i was finding that the first 20 mins of power clean my back was aching because of this haphazzardness
I'm a fucking technique nazi
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On August 14 2012 23:11 decafchicken wrote:Show nested quote +On August 14 2012 16:28 FFGenerations wrote:On August 14 2012 09:19 decafchicken wrote:
50 3+3, 60 3+3, 70 3+3, 80 3+3, 90 3+3, 100 2+3, 100 2x 2+2, 110 2+2
Lower back is being weird lately, its SUPER sore for first like 20 minutes and then after that its like "go crush some PRS no prob"
( could that be because when you're picking up and throwing on your warmup weights you are bending your back to pick them up instead of bending purely with your knees? your back can get raped pretty quickly if you do a lot of light bending without perfect form. i was finding that the first 20 mins of power clean my back was aching because of this haphazzardness I'm a fucking technique nazi
it happens to me too (back fucked) After I heavy squat then move on to Cleans. It's somewhat of a "annoyance" but as it goes away after I warm up I just don't give a frog and go for it  .
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Coan-Phillipi week 8:
1x190 kg DL (PR)
3x3 140 kg speed DL
2x5 140 kg stiff leg DL
2x5 130 kg shrugs
2x5 90 kg rows
2x5 60 kg good mornings
2x5 +45 chinups
Deadlift PR (+5 kg), yeah buddy :-D
Awesome to break that PR, it's been a while since I got the 185 up.
I have a contest next week, so I won't be trying the 200 kg lift yet. Instead I will deload to 160 next week and then start working up to the 200 in 4 weeks.
Finished up with 30 muscle ups
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On August 15 2012 04:11 Nazarene wrote:
Coan-Phillipi week 8:
1x190 kg DL (PR)
3x3 140 kg speed DL
2x5 140 kg stiff leg DL
2x5 130 kg shrugs
2x5 90 kg rows
2x5 60 kg good mornings
2x5 +45 chinups
Deadlift PR (+5 kg), yeah buddy :-D
Awesome to break that PR, it's been a while since I got the 185 up.
I have a contest next week, so I won't be trying the 200 kg lift yet. Instead I will deload to 160 next week and then start working up to the 200 in 4 weeks.
Finished up with 30 muscle ups
Wow 30 muscle ups?? Quite beastly.
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Today, I transcended emotion and lifted my soul. it was beautiful.
Full workout here:
http://ftcy.me/NHAXsq
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Looking for a little advice here.
I've been doing squats for a few weeks now and today I added on more weight =). On my 2nd and 3rd set going into the 4th and 5th rep I kept leaning forward, so I guess that means I missed those reps since after I leaned forward I used my back in the rep ;_;. Is leaning forward a sign of bad technique or is just a part of progression as you add on heavier weights? Also when I bend all the way down on my squat I notice that my legs seem to be pretty widespread, and then when I push up my legs come together a little while I squeeze the shit out of my ass and legs. Sorry I don't have a video or anything to show, I'm a lonely guy at the gym.
Another thing, I decided to grow a pair and dip my toes into oly lifting today. I went to the corner of the gym and grabbed a oly barbell and started practicing how to do C&J's for the first time without weights. Man people were giving me looks, I felt so damn awkward. I've been to this gym for weeks now and I have only seen one single person doing oly lifting and haven't caught him since so I have no one to ask for help from @_@. After like 15 min of practicing I put on lightweights and tried 1 rep for real. Do C&Js work out your entire body or something? How should I incorporate it into my workout routine? Because I'm doing bench presses, shoulder presses, and shoulder flies for my upper body it seems like I would have to eliminate those in order to fit in that type of lifting without hurting myself.
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On August 15 2012 08:57 Snuggles wrote:
Looking for a little advice here.
I've been doing squats for a few weeks now and today I added on more weight =). On my 2nd and 3rd set going into the 4th and 5th rep I kept leaning forward, so I guess that means I missed those reps since after I leaned forward I used my back in the rep ;_;. Is leaning forward a sign of bad technique or is just a part of progression as you add on heavier weights? Also when I bend all the way down on my squat I notice that my legs seem to be pretty widespread, and then when I push up my legs come together a little while I squeeze the shit out of my ass and legs. Sorry I don't have a video or anything to show, I'm a lonely guy at the gym.
Another thing, I decided to grow a pair and dip my toes into oly lifting today. I went to the corner of the gym and grabbed a oly barbell and started practicing how to do C&J's for the first time without weights. Man people were giving me looks, I felt so damn awkward. I've been to this gym for weeks now and I have only seen one single person doing oly lifting and haven't caught him since so I have no one to ask for help from @_@. After like 15 min of practicing I put on lightweights and tried 1 rep for real. Do C&Js work out your entire body or something? How should I incorporate it into my workout routine? Because I'm doing bench presses, shoulder presses, and shoulder flies for my upper body it seems like I would have to eliminate those in order to fit in that type of lifting without hurting myself.
C&J will work your body in ways you never thought possible.
As far as learning technique, start with the pendlay teaching progressions I mentioned earlier on this page (they're in the OP of the oly thread, and also on the california strength website). They're helping me a TON with the basics. Once you think you have the basics, video it up and start posting here, or over on the pendlay forums, and get technique tips.
As far as the "squat morning" - leaning forward on your way up, and pulling the last bit of the rep with your back and hams, that means you have a weak core and a weak low back, or that you're not getting the motion right. Are you high bar squatting, or low bar? How wide is your stance? Video would really help.
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Today's workout:
Back Squat: 85kg 1x5 (was supposed to be 5x5)
Press: 45kg 3x5
Klokov Press (behind neck snatch grip military press): 20kgx6,10,8
Dumbbell Row: 25kg 2x8 1x16
Supposed to be the first of two "strength days" - on this one, I Squat, press and pull. On the other I will squat, pull and press. (so it'll be 2 pulls and a push that day). I should have done 5x5 on squats, but after the first set my hip just wasn't feeling up to it. I think I have the joint back in place, but there's still problems with the muscles in that area. Will keep working at it, hopefully good to go soon.
Next workout I get to write (PR) beside snatch for the first time. Already pumped as hell!
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EPT
