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Koing
Level 4

Join date: Feb 2007
Location: England
Posts: 3667

vaughanOLifter wrote:
Had a day off and training at Woking on Wednesday so wanted a day from lifting.

30/01/2012 - 2nd session
Military Press - 3x2 - 70kg - First set i managed 3 reps but couldn't do more than 2 for the following sets.
Push Press - 3x3 - 92.5kg - very comfortable, shoulder didn't hurt what so sever
Lat raise Matrix - 3x12 - 37.5kg, 12.5kg, 12kg - arms were burning by the last set. Shoulders are feeling better so its a necessary evil!

31/01/2012
Bike - 30mins
Stretches and Foam roller.


Yes. Rest up for Wednesday!

I want to see a heavy 3 FS, some good Sn and some CJ. See how your shoulder goes.

Koing

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vaughanOLifter
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Join date: Apr 2011
Location: England
Posts: 67

Good to get back up to Woking to train. :). Thanks to Koing for coming down and pushing me to the point of breaking (and the coaching advice).

01/02/2012 - Took me ages to get get to Woking, felt tired but okay.
FS - 3x3 - 110kg - After being berated by Koing for dropping my elbows, worked hard on keeping form. Missed the last rep on the last set, moved on so i wasn't too tired.

Sn - Bar, 40kg, 50kg, 60kg, 65kg 70kg, 75kg, 80kg(x,1) and 85kg (x,x). Felt really sharp, bar and all the weights felt very light, up until i hit 75kg. Sitting in too on my heals which I was happy about. Heaviest i've Sn since i injured my shoulder. Missed 80kg once in front but got it fine on the second attempt. Went for 85kg twice, missed the first in front and the second behind. Happy with lifting heavy again. shoulder was fine.

C&J - Bar, 60kg*2, 70kg*2, 90kg*1, 100kg (x,1) and 107.5kg (x,x). Haven't jerked in a while so needed some helped. Worked on keeping my back leg bent. Also dipping upright and not leaning forward. 60kg was quick, missed the 100 due to not sitting in. Smashed it on the second attempt. First 107.5 I didn't finish the pull, was on my toes so lost it in front. Second attempt was much better, pulled nice and high, caught it but couldn't stand up. Will ask Koing for the videos so i can post them up at some point.

Sn Balance - 30kg, 35kg, 37.5kg (4x3) - Shoulder held out, dropped under really quick in the catch.

Sn DL (straps) - 60kg*3, 80kg*3, 100kg 3*3 - I was slow off the floor Snatching so working on pulling faster, really trying to concentrate on keeping my chest up. Had Koing screaming at me to keep form. Will add these to my Monday sessions.

Leg raises - 4x5 - RIDICULOUSLY hard! Embarrassing!

Felt so beat up afterwards. Even though the weights weren't PB's etc they were still the heaviest i've lifted for a while and my shoulder held out so happy days. :) Bring on more heavy lifting.

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Koing
Level 4

Join date: Feb 2007
Location: England
Posts: 3667

Good training session mate!

Sorry mate deleted the videos :(

80 looked good, got to pay more attention and make the bar work sharper and to get really fast under the bar on the Sn. You were faster on the Cleans but you weren't on your heels until the later reps. But it's hard to lift heavy when you can't go heavy at your normal gym! Doh!

But that will soon be changed so you can hit some heavy stuff! Sweet!

Looking forward to your next serssion. Ox C&J 100 also! The race is on!

Koing

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vaughanOLifter
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Join date: Apr 2011
Location: England
Posts: 67

No worries dude!

Tell me about it, will work harder on sitting on my heels more i think. With the lighter weights you can get away with it more.

8 days i think they said for the platforms :) Going to be epic!

06/02/2012 - Snow made the roads pretty sketchy to drive to the gym. Walked down which took 40mins. Legs were already warmed up.

Back Squat - 3x3 - 130kg - Warm up sets went well, practiced staying tight,the difference was ridiculous! Didn't struggle with any of the reps. Bring on 135 next week.
Sn - 4x3 - 70kg - Tried something a little different today, Sn into two hang Sn. Have some videos. Trying hard to practice the catch. Weight felt light which is always a good feeling.
Sn Pulls - 3x3 - 100kg - Koing has given me a few things to do to try and help keep my body more upright in the first pull. Have some videos too.
Sn Balance - 4x4 - 40kg - Thinking about my shoulder so starting light then working up. Felt quick and my legs felt strong even after the squats.
GHR - 4x16 - 10kg plate - Something i needed was stronger hamstrings.
Single arm Shoulder Press - 4x14 - 7.5kg - Working on strengthing my shoulders more.

I know there seems a lot of excercises in this session but they're all helping me make changes to my technique. Will drop some as soon as i get more proficient.

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Koing
Level 4

Join date: Feb 2007
Location: England
Posts: 3667

Sent you an email.

Comp on the 31st March at Crystal Palace.

Koing

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vaughanOLifter
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Join date: Apr 2011
Location: England
Posts: 67

Cheers Koing, will fill it out and send it in.

08/02/2012 - Went to visit Skip and Howson at Loughborough uni. Had a long journey up there but felt pretty fresh. Looking forward to training at Base.

FS - 3x3 - 115kg - All my warm up sets felt very light, which was promising for the work sets. All went fine, elbows dropped a lot...realised this as Skip was screaming at me to keep them up. Weak Thoracic I think. Will have to work on it.

Sn - Bar, 40kgx2, 50kgx2, 60kgx2, 70kgx1, 80kgx1, 85kgx1...then i thought why not as i'm here i'll go for a pb. 92.5 - 1x (in front), 1x (in front), 1x (behind). I have some videos so will put those up. Close but no cigar with all three.

CJ - Bar, 40kgx2, 50kgx2, 60kgx2, 70kgx2, 80kgx1, 90kgx1, 100kgx1, 110kg -1x,1x. I caught both but got beaten by both of them. Have videos of these too.

A quality training session. Even though i missed the lifts, it's the heaviest attempts i've made. Pleased with the progress, even after my shoulder.

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vaughanOLifter
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Location: England
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06/02/2012

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Koing
Level 4

Join date: Feb 2007
Location: England
Posts: 3667

[quote]vaughanOLifter wrote:
06/02/2012



Looks good but you need to attack the bar more and get under it faster. The first one your weight was slightly forwards on the receive.

ALL OF YOUR WEIGHT ON YOUR HEELS AS YOU RECEIVE!

Good work mate.

Rock down on Wednesday if you can. Bro is back, Phil and Ox are rocking up. I want you to go head to head with Ox man! He did 80/ 95 on Sunday, very close to 85 3x and 100. FS 122.5 for a triple.

Koing

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vaughanOLifter
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Join date: Apr 2011
Location: England
Posts: 67

Have practiced sitting on my heels and feel a lot more comfortable under a bigger weight.

Platforms are in!!! Happy Days!!!

Sorry i couldn't make it down on wednesday. PI55 poor training last week! Working lots and strained a muscle in my back.

13-19/02/2012

FS - 100kg - 3x3
Sn + 2 Hang Sn - 70kg - 4x3
Sn - 40kgx2, 50kgx2, 60kgx2, 70kgx2, 75kgx2, 80kgx1Fx1, 85kgx1, 92.5kgx1F (close but my left arm lost it, called it a day)

20/02/2012
BS
Bar - 3x3
60kg - 3x3
80kg - 2x2
90kg - 1x2
100kg - 1x2
110kg - 1x2 - Light feeling really up for this!
120kg - 1
130kg - 1 - Felt like 1300kg when I unranked it, WTF? Squat went up well
140kg - 1x2 (failed 2nd rep), Felt really heavy so tried a second set but racked it and lowered the weight.
130kg - 2x2 - Frustrated at how this was so comfortable
120kg - 3x4 - Finished, will have to have a review of this and have another go!

Rest - 8mins

Sn
Bar - 3x3 - really good, weight on heels!
40kg - 2x2
50kg - 1x2
60kg - 1x2
70kg - 1x2 - Joked with my brother i hadn't missed a Sn yet :) How wrong i was going to be!
(Power Sn+ Sn) 80kg - 6x2 - On the penultimate set, Power Sn went up very well, then proceeded to miss the Sn 5 times before i stuck it. Every time i dropped the bar i set and went again. Missed it in front every time, getting more and more annoyed, the last rep felt SOLID from the floor, caught it well and stood up! :) I beat it!! Sat down laughing at myself.

GHR + single arm shoulder press - 4x16 - 15kg

Sn grip pull - 3x3 - 105kg -Stronger on these after the week off, backs aching now though!!

Sn Balance
Bar - 5x3
40kg - 1x6
50kg - 1x6
60kg - 2x6 - Shoulder held out on all of these! Very happy!

Foam roller!

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vaughanOLifter
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Location: England
Posts: 67

Was a little groggy getting up to train, didn't know how the session was going to pan out.

FS - Legs felt so stiff from yesterday.
Bar 3x3
60kg 2x3
80kg 2x2
90kg 2x2
100kg 1
105kg 4x2 - My right knee was aching from yesterday so called it quits, got the reps out so alright.

CJ - Training with a mate today, makes a big difference training with someone.
Bar 3x3
60kg 2x2
70kg 2x2
80kg 1x2
90kg 1x2
100kg 1
105kg 1 - Grinding the weight up - Took a lot out of me!
107.5kg 1 - Concentrated on keeping my back stright, recovered after the catch a hell of a lot easier than the 105.
110kg 1x, 1 (missed the jerk), 1x (Perfect clean pull technique,TEXTBOOK No hope, didnt even attempt the clean)

Clean Pullx2, Clean, Jerkx2 (from blocks)- HAvent done clean pulls let alone cleans from blocks so this is new territory.
50kgx2 - light weight, went like a dream....time to see what i can do
55kgx1
60kgx1
65kgx1
70kgx1
75kgx1 - Jerk felt solid, weights light but my shoulder still held up
80kgx1
90kgx1 - PB! Seeing as I haven't done this before theyre all PB's but i was feeling alright. Will try and push this up too!

Quality session - 110Clean, first time since i injured my shoulder. Lifts from the blocks worked well too so happy with the training. Smashed to bits now, 2 days off and hit it hard on Friday.

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Koing
Level 4

Join date: Feb 2007
Location: England
Posts: 3667

vaughanOLifter wrote:
Have practiced sitting on my heels and feel a lot more comfortable under a bigger weight.

Platforms are in!!! Happy Days!!!

Sorry i couldn't make it down on wednesday. PI55 poor training last week! Working lots and strained a muscle in my back.

13-19/02/2012

FS - 100kg - 3x3
Sn + 2 Hang Sn - 70kg - 4x3
Sn - 40kgx2, 50kgx2, 60kgx2, 70kgx2, 75kgx2, 80kgx1Fx1, 85kgx1, 92.5kgx1F (close but my left arm lost it, called it a day)

20/02/2012
BS
Bar - 3x3
60kg - 3x3
80kg - 2x2
90kg - 1x2
100kg - 1x2
110kg - 1x2 - Light feeling really up for this!
120kg - 1
130kg - 1 - Felt like 1300kg when I unranked it, WTF? Squat went up well
140kg - 1x2 (failed 2nd rep), Felt really heavy so tried a second set but racked it and lowered the weight.
130kg - 2x2 - Frustrated at how this was so comfortable
120kg - 3x4 - Finished, will have to have a review of this and have another go!

Rest - 8mins

Sn
Bar - 3x3 - really good, weight on heels!
40kg - 2x2
50kg - 1x2
60kg - 1x2
70kg - 1x2 - Joked with my brother i hadn't missed a Sn yet :) How wrong i was going to be!
(Power Sn+ Sn) 80kg - 6x2 - On the penultimate set, Power Sn went up very well, then proceeded to miss the Sn 5 times before i stuck it. Every time i dropped the bar i set and went again. Missed it in front every time, getting more and more annoyed, the last rep felt SOLID from the floor, caught it well and stood up! :) I beat it!! Sat down laughing at myself.

GHR + single arm shoulder press - 4x16 - 15kg

Sn grip pull - 3x3 - 105kg -Stronger on these after the week off, backs aching now though!!

Sn Balance
Bar - 5x3
40kg - 1x6
50kg - 1x6
60kg - 2x6 - Shoulder held out on all of these! Very happy!

Foam roller!


You PS/ Sn 80 for 5 doubles?

Squatings coming up,

Good job on CJ 110, keep tight and really force your trunk to be tight. Hammer the ab and back work as well.

Koing

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vaughanOLifter
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Join date: Apr 2011
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Yes mate, two 15's each side.

Getting there, didn't have much time today so did 120kg - 10x3 today.

Got stuck on the first clean attempt but stayed more upright on the second and ended up grinding it out.

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vaughanOLifter
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Join date: Apr 2011
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Only had an hour as there were circuits in the gym (went back afterwards but they were fixing the lighting so both platforms were taped up)

Sn pulls x2 - power sn - snatch (from blocks) - I was told I need to sit on my heels more when catching the bar so tried hard to do this.

40kg 2x2
50kg 2x1
60kg 2x1
70kg 2x1
75kg 1
80kg 1
85kg 2x1

Although short a good session, not much to say as i didn't miss any lifts. All good.....long time since i went a whole session without missing any. Shoulder held out too

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vaughanOLifter
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Join date: Apr 2011
Location: England
Posts: 67

27/02/2012

Back Squat
Bar 3x3
60kg 2x3
80kg 1x4
90kg 2x2
100kg 1x3
110kg 1x2
120kg 1
130kg 5x2 - didn't use the belt until the 3rd set where I failed on the second rep.
120kg 4x4

Rest

Snatch (power snatch into snatch)
Bar 3x3 - muscle snatches, power snatches into full snatches
40kg 2x3
50kg 2x2
60kg 2x2
70kg 2x2
80kg 2x2
85kg 1x2 - missed the snatch, went again straight away and hit it.

Good session. Squat felt good. Even though in comparison to others the weight is light, legs are getting there. 88.3kg.

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Kyle09
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Join date: Feb 2012
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Posts: 16

Great log! At the start your cleans and snatches look almost the same as myn do at the moment, awesome to see your progression! Learnt alot from here.

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vaughanOLifter
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Location: England
Posts: 67

Kyle09 wrote:
Great log! At the start your cleans and snatches look almost the same as myn do at the moment, awesome to see your progression! Learnt alot from here.


Thanks dude, I'm getting there, slowly but shortly haha. Nice to see another oly lifter posting on here :) There are loads of quality lifters on the forum like Koing (my coach), PBandy, lordstorm, Swolegasm to name a few so you're in the right place. Read through some of the other articles as most of the questions you've got or are going to have been posted already.

Keep plugging away and smash it up mate.

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vaughanOLifter
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28/02/2012 - Felt tired this morning. Training was tough!!

Military Press - Shoulders have become weak, but i feel stronger Snatching and Jerking. Don't know whats going on there, if anyone has any ideas they'd be much appreciated.
Bar 3x3
40kg 2x5
50kg 2x5
60kg 4x3 - Struggled on the last rep of each set, weak as pi55!!

Snatch grip push press
Bar 2x3
40kg 2x5
50kg 2x6
60kg 1x6
70kg 3x6

Sn Pulls
60kg 2x3
90kg 3x3 - don't know why but this felt like soo much weight BUT they were really fast.
100kg 2x3

GHR + Single arm shoulder press

4x20 - These have helped my squats and all round strength a lot.
15kg 4x16 reps - Right shoulder is now stronger than my left :@ haha this is good and bad. Will be working on catching my left side up.

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vaughanOLifter
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02/03/2012

FS - Feeling a bit rough so didn't know what to expect from todays session.
Bar - 4x4 - Really stiff, had to do the extra work to warm-up
60kg - 2x3 - Felt heavy.
80kg - 2x3 - Read a few things on FS technique. Push my elbows inwards which helped me stay more up right. Weight was light.
90kg - 1
100kg - 4x6 - Was shocked with how good i was feeling. Got to three reps on the first set and thought why not so did three more.

CJ
Bar - 3x3
50kg - 2x1 - Really snappy, feeling good.
60kg - 2x1 - Did a few more reps on the lighter weights to practice the jerk.
80kg - 1
90kg - 1
100kg - 5x1 - 2nd set was a bit of a lock out as i didn't stand up on my heels. All the others were good.
90kg - 3x1 - clean, CJ
80kg - 3x1 - Clean, CJ
70kg - 3x1 - Clean, CJ

Training was good, felt comfortable with all of the weights. The 2nd set on the CJ 100kg I let my elbows drop so had to recover and then stand up. This took it out of me which is why i think in lost the jerk. Wanted to BS but the gym was packed

Back squats tomorrow.

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vaughanOLifter
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5/3/2012

BS - hips were stiff and i don't normally train in the afternoon.
Bar 3x5
50kg - 3x3
70kg - 2x3
90kg - 1x2
100kg - 2
110kg -1
120kg - 2
130kg - 6x2 - only missed two lifts. 3rd set 2nd squat, so put belt on. Last rep, failed half way. Lowered the weight by 10kg.
120kg - 3x3 - First set was a struggle but the weight go lighter through the sets.
110kg - 1x4
100kg - 1x5

Sn
Bar - 4x3
40kg - 2x2
50kg - 2x2
60kg - 2x2
70kg - 2x2 - planned on only doing one set but i was on my toes for one of the lifts so tried to keep form.
80kg - 6x2 - Sharp, the gym was busy so didn't have much room but still got all but one of the lifts. In front because i didn't finish the pull.

Good session, still cant understand why my squats stregnth isn't going up. Going to start a new squat program.
110% Sn - FS, 110% CJ- BS. - reps ---- 2,4,6,8,8,8,6,4,2. Increasing the volume to see if it makes any difference.

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vaughanOLifter
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6/3/2012

Sn Pull
100kg 3x3

Sn DL - Straps
100kg x3
110kg x2
120kg x1
130kg x1
140kg x1
150kg x1
160kg x1*

Sn Balance

60kg - 4x6

GHR
4x20

Front and Lat raise
12.6kg - 4x20

Legs ached from yesterday. DL's were good. 160 didn't move.

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vaughanOLifter
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Location: England
Posts: 67

Finally!!! I've got a Snatch PB :)

Bike - 15mins

Hang Sn - 5x5

40kg x1
50kg x1
60kg x1
80kg x1
92.5kg x1 - +2.5kg PB :D, First pull was quick, got under the bar fast and stood up without realizing i'd lifting the weight.
95kg x1* - got under the bar, held it for a few seconds but lost it behind, weight on my heels just the bar went to far back to save. SOOO CLOSE!!!
95kg x1* - PU55IED out like a went flannel.
95kg x1* - Got under it but lost it infront. Don't think i finished the pull. Close but no cigar.

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vaughanOLifter
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Join date: Apr 2011
Location: England
Posts: 67

Had alarge cup of coffee before training, caffeine is AMAZING!

Bike - 15mins - very light cycling


FS
Up to 115x3 - easy weight. Starting the new program so going to build it up next week.

Rest - 10mins

Sn

Bar - 5x5 - first few sets were slow and on my toes. Knees were stiff but got in the groove and started moving quickly!
40kg x1
45kg x1
50kg x1
55kg x1 - toes!
70kg x1*???? -lost in front....muppet
75kg x1
80kg x1*???? -not a clue what happened
85kg x1 - toes!
90kg x1
95kg x1*, x1*, x1 --- +2.5kg BOOYAH :)))) from Friday!! +5kg in 4 days!

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vaughanOLifter
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Posts: 67

13-14/03/2012

15mins bike.

Foam roller

CJ bar work.

15/03/2012 - Slept 8 hours but still felt tired, lots of caffeine needed :D

15mins bike

BS

Bar 3x3
60kg 2x3
80kg 1x2
90kg 1x2
100kg 1x2
110kg 1x2
115kg 1
120kg x3 - Too easy, shocked!
125kg x3 - Left it there, if the weight had gone any higher i probably would have used a belt.

Rest 10 mins

CJ
Bar 5x5 (Hang) - Don't know if this is right but bar work on the clean is difficult as using the bar without weight means you can cheat even when you try not too. 10kg on each side is better. What do you guys think?

50kg x1
60kg x1
80kg x1
90kg x1
100kg x1
105kg x1 - Grinding the weight up out of the hole, Took what felt like forever. Started laughing after i saw the look on a guys face who was standing near me. Regained composure and finished the lift, jerk was sweet!
107.5kg x1 - Best lift so far. Caught the bounce and flew up. Straight into the jerk and got it.
110kg x1 - Slight press, clean was nice.
115kg x1 - Clean was good until i slowed down standing up and dropped it in front. don't understand as i FS 115 easily on monday????
112.5kg x1*,x1* - first attempt, same as the 115, 2nd attempt i didn't even try. walked off to get a drink and starts again.
105kg x1 - tough but got the lift.
107.5kg x1 - best lift of the day. Stood up and Hit the jerk really quickly, felt so strong.
110kg x1* - Clean was really messy, thought i was going to faint so dropped it, End of days lol

GHR
4x25 - Legs were pinging. Great exercise

Single hard shoulder press

4x16 - 15kg

16/03/2012

Bike 12mins

Recovery after the catch was the problem yesterday so decided to try some bottom up squats to work on this. Set the bar in between the rock bottom catch and parallel.

Bottom up FS
Bar 2x3
60kg 2x3
70kg 1x3
80kg 1x2
90kg 1x2
100kg 1x3
105kg 1x2
110kg 1
112.5kg 1x, 1x - Got it off the rack but couldn't stand up. Will be adding this in. Shows how much more the bounce can give you.

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Koing
Level 4

Join date: Feb 2007
Location: England
Posts: 3667

The bar work is just with a bar. Just make sure your moving it properly, it's about the bar path, speed and precision.

Work on catching the bounce out of the bottom, makes the Clean much easier.

Good training mate!

Koing

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vaughanOLifter
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Posts: 67

Koing wrote:
The bar work is just with a bar. Just make sure your moving it properly, it's about the bar path, speed and precision.

Work on catching the bounce out of the bottom, makes the Clean much easier.

Good training mate!

Koing


I find the bar moves away from my body and when I'm dropping under for the catch it hangs in the air. Will keep battling away with it.

Will do, hopefully stops having to grind weights out :) killing me everytime.

Thanks dude! You too mate, saw the last 3 videos you posted on you tube. Strong mate.

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