The Intelligent & Relentless Pursuit of Muscle™
Olympic Lifting
 
-[][][]---OL Log 5---[][][]-
 

Koing
Level 4

Join date: Feb 2007
Posts: 3676

[quote]tork94 wrote:
[quote]Koing wrote:
035

25/04/2012
bw 97? Guess how much I weighed in the evening with my training gear and belt on? LOL

FS 180 x3 +2.5kg PB! Booyah! It was either 178 for +0.5 or 178.5 for +1...I thought f0ck it, 165 felt okay, might as well gun it!
Sn 100x 100x 100x 110x 110 115 120x 120x 120x 120
Hmmmmm...the FS must have really taken the edge off?! 80 felt solid but 90 onwards didn't feel really powerful, felt strong but not snappy, got under 120 fast and the one I stuck it was the right position, but not enough pull to get anywhere near 130, but I guess this is the price you pay for FS first. Dave Woodhouse has a point, it's about THE BIGGER PICTURE. I got to get my FS up to 200 x3 if I want to hit 150/180, so I got to keep edging the FS up and lifting heavy.

Bw is up so that has helped and I think I'm really adjusting to the triples now. Really struggled at the start, failing 165 for a triple at the start of the year and failing 172 and 174 loads of times, but I've changed a few things from Woodhouses plan

1: don't do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don't max every session, when I'm not feeling on it, I take back 10kg and just hit a moderate triple

I always seem to get a strong start to the year and then it kind of tanks in the 2nd half of the year.

Really happy with 180 x3! 4th July 2011 I hit 180 for one and then didn't hit 180 ever again and failed 180-182 about 12 for the rest of the year! I was about 92-94 for the tail end of last year so the extra weight is really helping me out. I'm also thinking the singles were really burning me out? I just seem a lot better with triples.



Last year:
180+ banana fail :( lol


180 make


It'll be interesting to see this continues, so far I've made about 8 FS PBs in April!

Week1: 182 184
Week2: 175 x3 185
Week3: 176 x3, end of week 177.5 x3
Week4: 180 x3

Sunday I'll drop to 172.5 as my go to weight for non strong days, Surrey Sports Park doesn't have the small plates so I can't take a 1kg jump. I should get my own really. I don't think I'd get 182.5 for 3 yet seeing how savage my last rep was! Then next Wednesday I'll go for 181 x3.

22nd did some wide grip pullups



crazy front squatting dude!

Your pull ups are also very strong esp since you have been gaining weight! how often do you do them? and just one set to try and set a new PB?
[/quote]

One max set once a week. Too tired to do it twice a week 9/10 times.

Koing

  Post New Thread | Reply | Quote | Report
 

debraD
Level 1

Join date: Jul 2008
Posts: 7309

Koing wrote:

1: don't do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don't max every session, when I'm not feeling on it, I take back 10kg and just hit a moderate triple


What does your entire squat workouts look like, including warm ups? I usually do something like this:

(FS)
barx8
95x5
115x5
135x3
145x3
155x3
165x3
170x3

or

95x5
115x5
135x3
145x2
155x2
165x2
175x1
180x1
..




One max set once a week. Too tired to do it twice a week 9/10 times.

Koing


You just need to kip more :D

I was able to do ten but I haven't kept up with them. Yesterday I barely managed 3 sets of 5.

  Post New Thread | Reply | Quote | Report
 

Koing
Level 4

Join date: Feb 2007
Posts: 3676

debraD wrote:
Koing wrote:

1: don't do triples on all my warm ups, that was killing me
2: maxing my 3RM once a week, and not every session, I pick Wednesday as I just feel strong on a Wednesday evening,
3: don't max every session, when I'm not feeling on it, I take back 10kg and just hit a moderate triple


What does your entire squat workouts look like, including warm ups? I usually do something like this:

(FS)
barx8
95x5
115x5
135x3
145x3
155x3
165x3
170x3

or

95x5
115x5
135x3
145x2
155x2
165x2
175x1
180x1
..




One max set once a week. Too tired to do it twice a week 9/10 times.

Koing


You just need to kip more :D

I was able to do ten but I haven't kept up with them. Yesterday I barely managed 3 sets of 5.



My FS goes like this.

bar x6
60 x3
100 x3
130 x2
150 x1
165 x1
Back off day 170 x3
PB attempt 181 x3

I think I'll move my back off days to 172.5 from now on.

Koing

  Post New Thread | Reply | Quote | Report
 

ape288
Level 2

Join date: Mar 2008
Posts: 587

debraD wrote:
What does your entire squat workouts look like, including warm ups? I usually do something like this:

(FS)
barx8
95x5
115x5
135x3
145x3
155x3
165x3
170x3

or

95x5
115x5
135x3
145x2
155x2
165x2
175x1
180x1
..


I haven't even managed a 180 FS yet...putting me to shame Debra ;)

  Post New Thread | Reply | Quote | Report
 

PB Andy
Level 100

Join date: Mar 2006
Posts: 9564

do none of you guys do straight sets? I find out it's a good way to get the volume in and go quite heavy, but also not murder myself.

edit: should note I'm 6'2" and have long limbs so I generally need more front squat reps, anyways.

  Post New Thread | Reply | Quote | Report
 

debraD
Level 1

Join date: Jul 2008
Posts: 7309

ape288 wrote:
I haven't even managed a 180 FS yet...putting me to shame Debra ;)


:D

Those would be lbs. Which works out really nice when I look at Koing's training because my lbs are close to his kgs!

  Post New Thread | Reply | Quote | Report
 

debraD
Level 1

Join date: Jul 2008
Posts: 7309

PB Andy wrote:
do none of you guys do straight sets? I find out it's a good way to get the volume in and go quite heavy, but also not murder myself.

edit: should note I'm 6'2" and have long limbs so I generally need more front squat reps, anyways.


Do you mean like 5x5 or 3x3? I do those sometimes but currently I'm trying not to get too much volume.

  Post New Thread | Reply | Quote | Report
 

Koing
Level 4

Join date: Feb 2007
Posts: 3676

PB Andy wrote:
do none of you guys do straight sets? I find out it's a good way to get the volume in and go quite heavy, but also not murder myself.

edit: should note I'm 6'2" and have long limbs so I generally need more front squat reps, anyways.


Not for the last few years.

First 3yrs I use to pound out 6x6 on FS and BS 3x a week alternating days. Over and over and over again...back then I was at school and could sleep a lot and didn't work.

I've done my dues in terms of volume imo. I just need to hit a heavy triple and i'm good to go. When you mean murder yourself, what do you mean? A heavy 1 or 3 burns you out for a while?

I'm also 5'10 so not that tall or short, a good 105 height, if I pack on more 10kgs :P lol.

I'll see how my current FS routine goes and if I don't make a gain for 3 weeks with nothing to explain it then I'll switch it to something else.

Koing

  Post New Thread | Reply | Quote | Report
 

ape288
Level 2

Join date: Mar 2008
Posts: 587

PB Andy wrote:
do none of you guys do straight sets? I find out it's a good way to get the volume in and go quite heavy, but also not murder myself.

edit: should note I'm 6'2" and have long limbs so I generally need more front squat reps, anyways.


I did straight sets for like 4 years, but then my squat stopped getting stronger. The last few months I've been squatting everyday either to a heavy single, double, triple, or five. This seems to have reignited the strength gains for me.

  Post New Thread | Reply | Quote | Report
 

ape288
Level 2

Join date: Mar 2008
Posts: 587

4/28/12 - Sat

BS- 180x5
PCJ- 100, 105, 110, 115

Snatches in a little bit.

  Post New Thread | Reply | Quote | Report
 

Koing
Level 4

Join date: Feb 2007
Posts: 3676

[quote]ape288 wrote:
4/28/12 - Sat

BS- 180x5
PCJ- 100, 105, 110, 115

Snatches in a little bit.



Good effort mate, that 5th rep was a ball buster!

Koing

  Post New Thread | Reply | Quote | Report
 

Koing
Level 4

Join date: Feb 2007
Posts: 3676

036

29/04/2012 - SSP - flying solo style today

FS 172.5 x3
Sn 100x 100x 100 110 117.5 122.5x 122.5x 122.5x 122.5x 122.5x
CJ 135 145 : was going to go 150 but this guy came over and we talked and I knew after that length of break it was going to be IMPOSSIBLE to Jerk it...
Cn 150 150x 150 157.5 did not catch the bounce, harder; 160 caught the bounce, came up okay, 170x racked it, got about half way up out of the squat then ran out of juice :(
Wide Grip Pull ups 10 5 5
Ab work 12 12 12

Koing

  Post New Thread | Reply | Quote | Report
 

rehanb_bl
Level 1

Join date: Dec 2009
Posts: 1209

Today hit a workout again
Saw the surgeon and he pretty much called an end to my oly lifting career, due to the labral tear I will never be able to "safely" do a snatch, i put safe in quotation marks since I know there is no perfectly safe way but the risks I face are severe (i.e the difference between swimming in a pool and swimming across a crocodile infested river). I can jerk with some modification but it severely puts a dent in my numbers.
None the less today it was
145 kg for 2 in the FS
95kg c&j for a few singles

did ok, feels kind of shitty since it's a step backward but I guess sometimes you just have to work with those lemons

  Post New Thread | Reply | Quote | Report
 

ape288
Level 2

Join date: Mar 2008
Posts: 587

@rehanb_bl, how did you tear the labrum?


4/29/12 - Sun

BS- 182x4 (missed the 5th, but should've had it, I'll go for it again tomorrow)
PCJ- 100, 105, 110, 115
Sn- 93, 102, 106xxx (all close, probably should've had the 2nd one)
Sn grip DL(115)- 3,3,3 (my hands hurt now, but I need to work on snatch grip strength..)

Alec

  Post New Thread | Reply | Quote | Report
 

Koing
Level 4

Join date: Feb 2007
Posts: 3676

rehanb_bl wrote:
Today hit a workout again
Saw the surgeon and he pretty much called an end to my oly lifting career, due to the labral tear I will never be able to "safely" do a snatch, i put safe in quotation marks since I know there is no perfectly safe way but the risks I face are severe (i.e the difference between swimming in a pool and swimming across a crocodile infested river). I can jerk with some modification but it severely puts a dent in my numbers.
None the less today it was
145 kg for 2 in the FS
95kg c&j for a few singles

did ok, feels kind of shitty since it's a step backward but I guess sometimes you just have to work with those lemons


HOW does it feel when you Sn just the bar and with some weight?

Get a 2nd opinion mate. My Dr said I wouldn't hit a PB again after my prolapse L4 and I felt my lifting career was over. That was 6yrs ago!

Jerk with some modifications?

Koing

  Post New Thread | Reply | Quote | Report
 

rehanb_bl
Level 1

Join date: Dec 2009
Posts: 1209

Koing wrote:
rehanb_bl wrote:
Today hit a workout again
Saw the surgeon and he pretty much called an end to my oly lifting career, due to the labral tear I will never be able to "safely" do a snatch, i put safe in quotation marks since I know there is no perfectly safe way but the risks I face are severe (i.e the difference between swimming in a pool and swimming across a crocodile infested river). I can jerk with some modification but it severely puts a dent in my numbers.
None the less today it was
145 kg for 2 in the FS
95kg c&j for a few singles

did ok, feels kind of shitty since it's a step backward but I guess sometimes you just have to work with those lemons


HOW does it feel when you Sn just the bar and with some weight?

Get a 2nd opinion mate. My Dr said I wouldn't hit a PB again after my prolapse L4 and I felt my lifting career was over. That was 6yrs ago!

Jerk with some modifications?

Koing



I tore my labrum playing rugby, had my arm in extension/abduction and received a posterior blow.

I can't full snatch the bar it's too unstable. I can overhead squat the bar with severe discomfort. The only snatch variation I can do is the power snatch but i still catch it in a weird way. I am going to try and see how far I can push it but so far not looking good.

When I jerk I have to sort of elevate my scapula (excessively almost), compared to packing "down" the shoulder.

  Post New Thread | Reply | Quote | Report
 

cloystreng
Level

Join date: Sep 2010
Posts: 299

Squats sucked today, I was so stiff from sparring for hours on Sunday night. 310 lbs x 6 x 4, which should NOT have been hard. Last week it was so easy, but then again that was Thursday afternoon and not Monday morning, of course. I hate lifting in the morning.

@rehanb: Don't give up if you don't want to stop! I've been hurt several times from different activities: pulled my groin on both sides severely doing martial arts, sprained my ankle cleaning 120 kg and almost wrecked my knee there (luckily the ankle took all the abuse), hurt my spine pressing, strained my psoas front squatting, and recently separated my AC doing judo.

It takes time and it sucks to lose progress, especially in the long term, but I'm back at it. I asked my PT when the next time I could snatch would be and he told me that people with AC injuries should stop using barbells overhead. I told him lifting barbells overhead IS my sport and thats what I do. 2 months later I'm snatching 60 kg again.

I can see that your injury is worse than mine, BUT you still get a choice of what you want to do.

That said, if you want to do something other than Oly lifting, its not a terrible idea at this point. It will be tough.

  Post New Thread | Reply | Quote | Report
 

Koing
Level 4

Join date: Feb 2007
Posts: 3676

rehanb_bl wrote:
Koing wrote:
rehanb_bl wrote:
Today hit a workout again
Saw the surgeon and he pretty much called an end to my oly lifting career, due to the labral tear I will never be able to "safely" do a snatch, i put safe in quotation marks since I know there is no perfectly safe way but the risks I face are severe (i.e the difference between swimming in a pool and swimming across a crocodile infested river). I can jerk with some modification but it severely puts a dent in my numbers.
None the less today it was
145 kg for 2 in the FS
95kg c&j for a few singles

did ok, feels kind of shitty since it's a step backward but I guess sometimes you just have to work with those lemons


HOW does it feel when you Sn just the bar and with some weight?

Get a 2nd opinion mate. My Dr said I wouldn't hit a PB again after my prolapse L4 and I felt my lifting career was over. That was 6yrs ago!

Jerk with some modifications?

Koing



I tore my labrum playing rugby, had my arm in extension/abduction and received a posterior blow.

I can't full snatch the bar it's too unstable. I can overhead squat the bar with severe discomfort. The only snatch variation I can do is the power snatch but i still catch it in a weird way. I am going to try and see how far I can push it but so far not looking good.

When I jerk I have to sort of elevate my scapula (excessively almost), compared to packing "down" the shoulder.


Build up slowly. It was about 9months of mind numbing rehab mate...felt like a total waste of space not being able to train but I kept at it and I eventually got better.

How long ago was our injury?

Not sure how full Sn would be less stable then a PS. You must be PS weirdly as the over head receive should be the same. You got any videos of you lifting? Do a broom stick and just the bar if it doesn't hurt. If it hurts don't do it. Use something lighter and build up after 6months of rehab.

Packing down the shoulder? I think I always push them up when I Jerk. Not entirely sure. I just do it.

Koing

  Post New Thread | Reply | Quote | Report
 

rehanb_bl
Level 1

Join date: Dec 2009
Posts: 1209

That's what I'm doing right now, just going slowly. The problem with the full snatch is that in the bottom position I can stabilize the shoulder and in the top part I can stabilize it but there is a certain "sticky" spot that when I transition through it causes problems. I can't full snatch a broomstick right now it's that bad. My only option is to try and do it. If my shoulder blows out it's surgery time, if not then yay for me. I'd just like to avoid it if possible since I just spent almost 2 years rehabbing a knee reconstruction. In the meantime I do enjoy coaching my brother.

I talked to my PT and he is helping me to make the most of it (he is vastly experienced). The problem is that the kind of injury I suffered (bankart lesion with hill-sachs as well is a symptomatic long head of the bicep) is usually a career ending injury as far as competitive lifters go. I will just have to adjust my expectations and go ahead accordingly. Either way it will be a good test of testicular fortitude!

  Post New Thread | Reply | Quote | Report
 

1llusion
Level

Join date: Sep 2008
Posts: 211

this week's singles, 2.5kg heavier than last week.

snatch:


cj:



Snatch: looks like I got deeper than last week, yes? any faster under the bar?
CJ: actually looks pretty slow to me...shoot.

  Post New Thread | Reply | Quote | Report
 

ape288
Level 2

Join date: Mar 2008
Posts: 587

5/4/12 - Fri

BS- up to 195
Sn- up to 106

After that, I wanted to see how much weight I could do a chin up with. Ended up getting one with 130lbs strapped to my waist haha. I'm hoping to snatch 110 soon also.

  Post New Thread | Reply | Quote | Report
 

lesfayes
Level 1

Join date: Apr 2010
Posts: 122

What's your current bodyweight? Looking pretty jacked.

  Post New Thread | Reply | Quote | Report
 

ape288
Level 2

Join date: Mar 2008
Posts: 587

lesfayes wrote:
What's your current bodyweight? Looking pretty jacked.


About 71.5kg yesterday morning. The funny part is this is the lightest I've been in probably over a year. As recently as February I was sitting right at 77.

  Post New Thread | Reply | Quote | Report
 

gonepostal
Level 1

Join date: Dec 2010
Posts: 432

haha taylor swift playing in the background, awesome.

  Post New Thread | Reply | Quote | Report
 

Swolegasm
Level

Join date: Dec 2010
Posts: 1312

Well done everyone. Training looks to be going well.

Does anyone know what happened to Lordstorm?

  Post New Thread | Reply | Quote | Report
Topic is Locked
This thread has reached its maximum number of replies. Click HERE to start a new topic.