Skinny Guy Who Loves Snatches

Discussion in 'Training Logs' started by BobVulture, Feb 2, 2015.

  1. BobVulture Green Belt

    BobVulture
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    My last log was pretty all over the place as far as focus goes, it was pretty much a mishmash of boxing, powerlifting and weightlifting stuff. So now that I'm focused exclusively on weightlifting, I figured I might as well start a new log.

    EDIT: Well I've shifted again lol, pretty much just powerlifting type movements now.


    Height- 5'8
    Weight- 154(12/29/2016)

    All Time PR's (Done at varying BW's)
    Snatch- 210
    Hang Snatch- 210
    Paused Snatch- 200
    Power Snatch- 190

    Clean- 251
    Hang Clean- 240
    Power Clean- 235
    Clean and Jerk- 236
    Split Jerk- 240
    Power Jerk- 230

    Back Squat- 341
    Front Squat- 296
     
    #1
    Last edited: Dec 29, 2016
  2. BobVulture Green Belt

    BobVulture
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    9/28
    LSUS 10's Week 1
    Back Squat
    134x10
    184x6
    211x10
    191x10
    191x10

    Push Press
    134x10
    121x10
    121x10

    Bench Press
    44x10
    94x6
    114x5
    131x10
    119x10
    119x10

    Lunges
    94x10
    84x10
    84x10

    Seated Press
    44x10
    64x6
    81x10
    71x10
    71x10

    9/29
    Hang Snatch
    95x5
    115x5
    140x3
    155x5
    165x4x
    140x5
    140x5

    Snatch Deadlift
    135x10
    165x5
    185x3
    210x10
    190x10
    190x10

    Romanian Deadlift
    135x5
    165x5
    185x3
    205x10
    185x10
    185x10

    DB Shrugs
    40x5
    50x5
    60x10
    55x10
    55x10

    Bent-over Rows
    45x10
    65x5
    95x5
    105x6x
    95x5
    85x10
    85x10

    Pullups
    6
    4
    4

    9/30
    Back Squat
    134x10
    194x10
    194x10
    194x10

    Lunges
    84x10
    84x10
    84x10

    Bench Press
    44x10
    94x5
    121x10
    121x10
    121x10

    Seated Press
    44x10
    61x5
    74x10
    74x10
    74x10

    My return to logging!!! Over the past few months I started working a second job and have finally moved out of my parents house. Those combined with my natural laziness have lead to a couple months of very shoddy training. Couple months ago I went on a "fuck it max errday" program on which I made absolutely zero progress. Since then I went back to my previous program and got my weight down to 144lbs.

    So onto what I'm currently up to; I've decided to give the LSUS program a try to hopefully build up my strength base. Came to this conclusion after recently hitting a very solid 210lb snatch then the same session getting completely buried trying to squat 280lbs. That combined with the complete stagnation of my clean and jerk lead me to thinking that I really need to focus on upping my strength. Not to mention hopefully all the pressing will finally fix my obscenely weak upper body. As I once heard second hand from a Chinese coach "First squat 200kg and then worry about your sn/cj."
     
    #1
  3. BobVulture Green Belt

    BobVulture
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    Front Squat
    135x5
    185x5
    205x3
    225x1
    245x1
    255x1
    230x2
    230x2
    230x2

    Snatch
    95x3
    115x3
    135x2
    150x2
    150x2
    162x2
    162x2

    Clean+Jerk
    135x2+1
    140x2+1
    162x2+1
    162x2+1
    185x2+1
    185x2+1

    (Power)Jerk from Rack
    135x3
    145x3
    162x3
    185x3

    Broad Jumps

    Back Squat
    134x5
    184x5
    204x5
    234x3
    264x5
    264x5
    264x5

    Bench Press
    134x5
    149x5
    161x5
    161x4x

    Broke this up into 2 sessions today. Going to be front squatting first probably every main session, just because its lagged so far behind. Doing something of an auto regulating thing with it; work up to a daily max thats still smooth then drop to 90% of that and do sets of doubles. Based on how 255 felt, I'm gonna say 265 is probably my absolute max right now. Did some broad jumps to end the first session as some light little plyometric work, felt very awkward and bad honestly, although I was still doing around 9 ft which isn't far off my best.
     
    #2
    Last edited: Feb 2, 2015
  4. BobVulture Green Belt

    BobVulture
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    10/2
    LSUS 10's Week 1
    Hang Clean
    135x3
    165x3
    185x5
    165x5
    165x5

    10/3
    Snatch
    95x3
    115x3
    135x3
    155x2
    175x1
    185x0
    185x0
    185x1
    185x0

    Clean+Jerk
    135x1+1
    155x1+1
    175x1+1
    185x1+1
    200x1+1
    210x1+1

    Clean Deadlift
    190x10
    190x10
    190x10

    Romanian Deadlift
    190x10
    190x10
    190x10

    Shrugs
    135x10
    135x10
    135x10

    Bent-Over Rows
    85x10
    75x10
    75x10

    Pullups
    5
    4
    4

    Well that concludes my first week of 10's and I have to say, although I did feel like I was going to vomit at times, it wasn't nearly as bad as I was anticipating. Yesterday I only had a chance to do hang cleans as I got to the gym with only 20 minutes to closing, but hit 185 for 5 pretty easily. Today as a bit strange as my snatches were very off, 185 felt light but I just couldn't seem to get it, but my clean and jerks felt great; cleaning 200 and 210 were extremely easy.

    Overall thoughts on week 1: So far I'm actually liking the 10's I can definitely feel myself getting stronger, as show by today's cleans. Definitely looking forward to really trying to hit some true 10 rep maxes next week, as of right now I'm thinking 220 back squat, 145 push press and 220 snatch deadlift. Based on how off my snatches felt today I might throw in some lighter volume work throughout the week on those, say maybe 3-4 sets of doubles or triples at around 80%.
     
    #2
  5. BobVulture Green Belt

    BobVulture
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    Front Squat
    135x5
    185x5
    205x3
    225x1
    245x1
    260x1

    Power Snatch
    95x3
    115x3
    135x3
    145x3
    150x2
    160x2
    165x2
    170x2
    180x1
    185x0
    185x0

    Power Clean+Power Jerk
    140x3+2
    155x3+2
    165x2+2
    165x2+2

    Clean Deadlift
    185x3
    185x3
    185x3
    185x3

    260 was definitely close to my max today, form started to break down. Power snatches started off felling kinda off, but once I started focusing on really keeping my back tight and having a controlled pull off the floor they really came together. 170 for a double is a PR and 180 is only 1lb shy of my all time PR, which I did at over 10lbs heavier than I am now. First miss at 185 I pulled high enough but was too far in front and the 2nd drove me down to a full squat. Clean and jerks were quick and easy as were deadlifts.
     
    #3
  6. BobVulture Green Belt

    BobVulture
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    LSUS 10's Week 2
    Back Squat
    45x10
    135x10
    165x5
    195x3
    215x1
    225x10
    205x10
    205x10

    Push Press
    45x10
    95x5
    115x5
    135x1
    145x10
    130x10
    130x10

    Bench Press
    45x10
    95x5
    115x5
    130x3
    140x10
    115x10
    115x10

    Lunges
    45x5
    110x10
    110x10
    110x10

    Press
    45x10
    65x5
    85x10
    75x10
    75x8x
    75x4

    Paused Snatch
    95x3
    120x3
    140x4
    160x1x
    160x1x
    160x1x
    160x2

    Surprisingly a, dare I say it, somewhat easy session. I feel like I probably could've squatted 225 for 15, although the drop sets at 205 were tough. Push pressed 145 for 10 without too much trouble. Paused snatches after the planned workout felt very awkward, probably a combination of being overall tired and it being the first time I've done them in months.
     
    #3
  7. Thunderkopf Lol, wut.

    Thunderkopf
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    I love the name of your training log. Good luck, dude.
     
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  8. BobVulture Green Belt

    BobVulture
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    LSUS 10's Week 2
    Hang Snatch
    95x5
    120x3
    140x3
    160x4x
    165x2
    145x5
    145x5

    Snatch Deadlift
    135x5
    165x5
    195x3
    220x1
    230x10
    210x10
    210x10

    Romanian Deadlift
    210x10
    190x10
    190x10

    DB Shrugs
    65x10
    55x10
    55x10

    Bent-Over Rows
    95x10
    85x10
    85x10
     
    #4
  9. ballhawkdawk ****ing Gumshoe's dad

    ballhawkdawk
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    As a fellow snatch lover, I'll be keeping an eye on this one.
     
    #5
  10. BobVulture Green Belt

    BobVulture
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    LSUS 10's Week 2
    Snatch
    95x3
    120x3
    140x3
    160x3
    170x2
    180x2

    Back Squat
    135x10
    165x5
    195x3
    205x10
    205x10
    205x10

    Push Press
    95x5
    130x10
    130x10
    130x10

    Bench Press
    45x10
    95x5
    125x10
    125x10
    125x10

    Lunges
    95x10
    95x10
    95x10

    Press
    45x10
    65x5
    75x10
    75x10
    65x10

    Tough day. Snatches thankfully felt solid, although my technique has definitely taken a bit of a hit, I feel like my overhead stability has improved tremendously. Squats were tough but not too terrible, push presses and regular presses on the other hand were awful.
     
    #5
  11. BobVulture Green Belt

    BobVulture
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    Thanks man, I honestly couldn't think of a more fitting name. Good to see we got some fellow snatch-lovers in S+C.

    Front Squat
    135x5
    185x5
    205x3
    225x1
    245x1
    260x1
    235x2
    235x2
    235x2

    Paused Snatch
    95x3
    115x3
    135x3
    155x2
    175x0
    175x1
    195x0
    195x0
    195x0

    Paused Clean+Paused Jerk
    135x2+2
    155x2+2
    175x2+2
    195x1+1
    210x1+0

    Jerk from Rack
    210x1(paused)
    220x0(paused)
    135x5
    185x2
    205x1
    215x1

    Not my best day technique-wise. Snatches were very off, was leaving the bar waaay out in front, which is what happened on my first miss at 175. Won't have any time to lift tomorrow so said fuck it and went for some new PR's. First attempt at 195 was very very close, just didn't engage my arms quick enough. Next two attempts weren't close at all. Cleans felt just as off as snatches, while jerks felt much more solid. At this point I think I'm going to commit to keeping power/push jerks as my main style of jerking, as they've been much more consistent and technically sound then my split jerks have ever been.
     
    #6
  12. BobVulture Green Belt

    BobVulture
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    LSUS 10's Week 2
    Clean+Jerk
    95x5
    135x3
    155x3+1
    175x3+1
    190x1+1
    200x5+1(PR)
    180x5
    180x5
    180x5

    Clean Deadlift
    210x10(first rep clean)
    210x10
    210x10

    Romanian Deadlift
    190x10
    190x10
    190x10

    DB Shrugs
    60x10
    60x10
    60x10

    Bento-Over Row
    45x10
    65x5
    85x10
    85x10
    85x10

    Just a really great session. My leg and upper back strength has definitely improved by leaps and bounds even just in the past 2 weeks. Clean recoveries, which usually feel like hell, were very smooth and I had no trouble maintaining my posture on catches. Although I've hated doing so many pressing exercises but they are really paying off, all my jerks felt absolutely rock solid. A few weeks ago I would've struggled to clean 200 twice and could've only jerked it on a good day.
     
    #6
  13. BobVulture Green Belt

    BobVulture
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    Front Squat
    134x5
    184x5
    204x3
    229x3
    229x3
    229x3

    Seated Press
    44x10
    64x5
    84x5
    101x5
     
    #7
  14. BobVulture Green Belt

    BobVulture
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    LSUS 10's Week 2
    Snatch
    95x3
    120x3
    140x3
    160x2
    170x1
    180x1
    190x1
    200x1
    215x0
    215x0

    Clean+Jerk
    95x2+2
    135x1+1
    155x1+1
    175x1+1
    190x1+1
    200x1+1
    210x1+1
    220x1+1
    230x1+0
    240x0

    Front Squat
    135x5
    165x3
    195x1(paused)
    215x1(paused)
    230x1(paused)
    245x1(paused)

    Pretty solid heavy/max out day. Snatches actually didn't feel great; 160-180 I was catching a tad bit in front but 190 and 200 both felt very good. Couldn't resist jumping to 215 to try for a PR, first attempt I got under but didn't lock my elbows quick enough and almost got crushed. Second I got under and locked out but lost behind, also tweaked my right elbow. Clean and jerks didn't feel nearly as good as I was hoping but were still pretty solid. 230 clean was surprisingly easy and the jerk was super close, just couldn't keep the bar stable. Decided to jump to 240 for a PR attempt but didn't even rack the clean.

    Overall thoughts on week 2: Really seeing the improvements in my leg and overhead strength carrying over to the classic lifts. Diet has kinda been out of control lately so my bodyweight is up to 150-151, hoping to keep it no higher than 155 by the end of the program.
     
    #7
  15. BobVulture Green Belt

    BobVulture
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    Front Squat
    135x5
    185x5
    205x3
    225x1
    245x1
    265x1
    240x2
    240x2
    240x3

    Snatch
    95x3
    115x3
    135x2
    155x2
    165x2
    165x2
    165x2
    165x4(rep PR?)

    Power Clean+Power jerk
    140x2=2
    155x2+2
    165x2+2
    165x2+2

    Clean Deadlift
    185x4
    200x3
    200x3
    200x3

    Broad Jumps

    Really good session. Squats felt extra strong, 265 wasn't really tough at all, think I had maybe 275 in me today. Snatches started really wobbly but started really clicking around 135. By my last set at 165, everything was feeling so good I said fuck it and went for 4 reps, which may be a rep PR honestly not sure. Nice for 165 to be feeling like 165 again. Clean and jerks were cake. Best broad jump was around 9ft, was having a lot of trouble getting traction on the floor.
     
    #8
  16. BobVulture Green Belt

    BobVulture
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    LSUS 10's Week 3
    Paused Snatch
    95x3
    120x3
    140x2
    160x2
    175x1
    185x1x
    190x0
    190x1x

    Back Squat
    135x10
    165x5
    195x3
    225x3
    240x10
    215x10
    215x10

    Push Press
    45x5
    95x5
    115x3
    135x1
    145x1
    155x10
    140x9x
    135x9x

    Lunges
    95x5
    120x10
    105x10
    105x10

    Bench Press
    45x10
    95x5
    115x3
    135x3
    145x10
    130x10
    130x8x

    Paused Clean
    140x2
    160x2
    175x2
    190x2
    200x2
    210x2
    220x1
    185x1
    185x1
    185x1
    185x1
    185x1

    Press
    45x10
    65x5
    80x3
    90x10
    70x9x
    70x7x
    65x5

    Fantastic start to the week. Following last saturday when I tweaked my elbow, it became very stiff and I actually couldn't straighten it for the rest of saturday and all of sunday. Spent a fair amount of time running hot water over it and gently massaging and stretching it, so it felt a lot better monday but I still figured another day of rest was the smart thing to do. While its still a little sore today, I didn't have any trouble or real pain locking it out, wight the exception of me briefly attempting jerks.

    Paused snatches felt absolutely great, was extremely close to hitting 190 for a PR double. Squats felt fairly strong, I regret not going for 245 as 240 for 10 actually wasn't that tough, although the drop down sets at 215 were killer. Really wanted to hit over my bodyweight for 10 on push press, which is why I went for 155 after last week's 145 was pretty tough. Push presses were pretty similar to squats in that my PR set went smoothly but the drop down at 90% were awful. Realized that I haven't done paused cleans in well over a year and figured that since last week I couldn't rack 240, I should probably throw a little extra work in.
     
    #8
  17. Bounz Love and Rocket

    Bounz
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    U LEAVE ME BREATH- LESS
    Dude wtf those are good #s how long have you been lifting?
     
    #9
  18. BobVulture Green Belt

    BobVulture
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    LSUS 10's Week 3
    Hang Snatch
    95x5
    120x3
    140x3
    160x1
    165x2x
    135x2

    Snatch Deadlift
    135x5
    165x5
    195x3
    225x1
    245x10
    220x10
    220x10

    Romanian Deadlift
    185x5
    215x1
    225x10
    205x10
    205x10

    DB Shrugs
    45x10
    75x10
    75x10
    75x10

    Bent-Over Row
    45x10
    65x5
    85x5
    105x10
    95x10
    95x10

    Toughest day I've had so far. I woke up with my quads and flutes feeling sore as hell. I don't know why but hang snatches have just become horrible for me, they're the one lift I haven't been able to improve at all and actually got worse at them. At the same time though, I'm not too worried as everything else has increased pretty significantly and my snatch from the floor seems to be fine. Deadlifts were hell, didn't feel great but I thought "what the hell it's my last 10 rep max attempt" so I jumped to 245. Got it but dear lord was it tough, had to throw on straps for the rest of the sets.
     
    #9
  19. BobVulture Green Belt

    BobVulture
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    Been focusing soley on olympic lifting for the past year with around 2 months off over the summer after I broke my thumb.
     
    #10
  20. BobVulture Green Belt

    BobVulture
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    Front Squat
    135x5
    185x5
    205x3
    225x1
    245x1
    265x1
    245x2
    245x2
    245x2

    Power Snatch
    95x3
    115x3
    135x2
    145x2
    155x2
    155x2
    165x2
    185x0

    Clean
    140x3
    165x3
    165x3
    185x3
    185x3

    Snatch High Pull
    165x4
    165x4
    165x4
    165x4

    Squats weren't quite that strong today, still hit 265 without much of a grind. Glad that its back to being my daily max, although now I do need to remember to continue back squatting, which I've been neglecting due to work and time constraints. Power snatches were solid, 185 needed to be a little higher and was left out in front. Cleaning for reps always seems to kill me, although did manage to hit all my reps.
     
    #11
  21. SexyMahnaz Green Belt

    SexyMahnaz
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    10/10 title, nice front squats.
     
    #12
  22. BobVulture Green Belt

    BobVulture
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    Front Squat
    135x5
    185x5
    205x3
    225x1
    245x1
    275x0

    Paused Snatch
    95x3
    115x3
    135x3
    155x2
    175x2
    185x2(Rep PR)
    200x1(PR)
    205x0
    205x0

    Jerk From Rack(power)
    135x3
    155x3
    175x3
    190x2
    205x2
    220x1
    230x1(PR)
    240x0

    Great session today. Front squats felt alright, just couldn't resist trying 275. I couldn't get it, but I'm still glad I didn't get buried by it and it was by legs that gave out causing me to miss it versus losing it from forward lean. Snatches were on fire today, technique felt obscenely good. After hitting 185 for an easy double, which ties my double PR for normal snatches, I had to give 200 a try. Hit it very solidly for a new PR, then tried 205, 1lb over my best snatch, and just couldn't get it high enough. Jerks also felt great, hit 220 easily then 230 for a new PR. 240 wasn't particularly close, might have gotten it high enough but was way out in front. Also weighed 157 this morning, lightest I've been in quite a while
     
    #13
  23. ballhawkdawk ****ing Gumshoe's dad

    ballhawkdawk
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    Vids... if possible. Seems like you're pretty damn efficient in the snatch.
     
    #14
  24. BobVulture Green Belt

    BobVulture
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    Don't have any vids from todays session, but here's a vid of 204 from a few months ago when I was around 161.You can look through my channel for more vids, pretty much all the recent ones have been snatches.



    I think my efficiency has a lot to do with me being longer limbed and that I'm a much much stronger puller than I am squatter, read somewhere that the snatch is more pull-dependent while the clean and jerk is squat-dependent.
     
    #15
  25. BobVulture Green Belt

    BobVulture
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    Thanks on both counts my man, really looking to push my squat up lately.
     
    #16
  26. ballhawkdawk ****ing Gumshoe's dad

    ballhawkdawk
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    I have no idea how true this is, but it's true in my case. My squat is up there in comparison to my deadlift, and my C&J is far superior to my snatch. Most people who can C&J what I can are snatching 20-30 lbs more than me.
     
    #17
  27. ballhawkdawk ****ing Gumshoe's dad

    ballhawkdawk
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    Location:
    PA
    Subbed to your channel. I expect greatness.
     
    #18
  28. BobVulture Green Belt

    BobVulture
    Joined:
    Jan 5, 2010
    Messages:
    963
    Likes Received:
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    Front Squat
    135x5
    185x5
    205x3
    224x1
    245x1
    270x1
    245x3

    Snatch
    95x3
    115x3
    135x3
    155x3
    155x3
    165x3
    165x3(missed 3rd immediately tried and made it after)

    Hang Power Clean
    140x3(from floor)
    155x3
    155x3
    165x3
    165x3

    Power Jerk from Rack
    140x3
    165x3
    165x3
    185x3
    185x3

    Clean Extension
    185x4
    185x4
    185x4
    185x4

    Clean+Jerk(power)
    185x1+1
    210x1+1
    220x1+0
    220x1+1(probably press out)

    Just kind of an ehh session. Squats were good, hit 270, most I've front squatted in probably 6 months, solidly and then a tough triple at 245. Snatches were just ok, only really solid set was the first triple at 165. Initially missed my 3rd rep on the second set at 165 when a kid walked directly in front of me as I started my pull, was about 3 feet from me, not a great excuse but still annoyed me. After that I immediately tried again and hit it. Power cleans were very easy, as were jerks from the rack. Clean extensions were just awful, the weight was light but my extension was all fucked up. Did some quick clean and jerks after just to see what I could hit, clean at 220 wasn't great but doable while jerks were definitely bad. I really need to be more diligent about stretching my shoulders so I can probably internally rotate them and get the bar behind my head.
     
    #19
  29. BobVulture Green Belt

    BobVulture
    Joined:
    Jan 5, 2010
    Messages:
    963
    Likes Received:
    395
    Front Squat
    134x5
    184x5
    204x3
    224x1(paused)
    244x1(paused)
    254x1
    274x0

    Feeling pretty sick right now, spent the weekend drinking in the city so that didn't help. So I stayed in and just kept it to some quick squats today. Felt surprisingly strong, wasn't buried by 274 and was somewhat close.
     
    #20

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