Giving Oly Lifting a Try!

Hey guys & gals

In about a months time (when i come home from snowboarding) I'll give olympic lifting a try. Hopefully by that time, my hip flexor will be good to go again. Haven't squatted since mid-september, becuase of that shit. Until then I'll do the following:

Monday: Cleans, Deadlifts, upperback work, and core.
Tuesday: Sprinting and sprint drills.
Thursday: Cleans, Deadlifts, press, and core.
Friday: Sprinting and sprint drills.

I try to stretch and do some posture work everyday, as it used to stink from boxing, videogaming, my quest for big titties when I was 14 and sitting in school all day.

About me:
Played football (soccer) for many years. Did a bit of boxing and Muay Thai. Got my nose operated last summer. I weigh 76 - 77 kilos and I'm around 188 - 189 cm tall.
Squat: 120 kg
Deadlift: 160 kg
Bench: 105 kg x 3
Press: Around 65 kg. Maybe a bit less.
Pullup record: 17

Why Oly Lifting?
Cause it's awesome. Hopefully I'll gain some strength, explosivity and atleticism. It'll help promote good posture. I won't have a coach so I'll be more or less self-taught. Planning to lift at a M T T F schedule. I will also buy the new adipowers in a weeks time.

 

16.09.2015

Drills.

Snatch of boxes (Knee level):
40 x 2 x 5 sets.
- Trying to keep my knees in position during second pull.

Snatch:
40 x 2
50 x 2 x 3 sets.
60 x 1
60 x Fx2
60 x 2
- Bar continues to drift forward because I don't keep my knees in position.

Jerks:
60 x 2 x 3 sets.
70 x 1 x 2
80 xF
- Technique sucked.

Squat:
70 x 5
83 x 4 x 2 sets.
95 x 3 x 2 sets.
108 x 3 x 5 sets.

Front Squats:
60 x 5
66 x 5 x 2 sets.
80 x 3 x 5 sets.

Notes:
- This shit is difficult.

 

11.11.2015:

Snatch:
40 x 2 x 2
50 x 2 x 2
60 x 1 x 3
70 x 1
70 x F
70 x F - Caught it nicely, but it crashed on me and I had to bail by jumping back and throwing the bar forward onto my shins, which hurt like shit.
70 x 1 x 2
74 x 1 x 3 - A bit hesitant to drop into the hole after last fail
80 x 1 x 2
85 x F
85 x 1 - PR.
90 x F x 6 - Soon.

Squats:
20 x 3
60 x 3
70 x 5
84 x 4
100 x 3 x 2
112 x 3 x 6
- God I hate squatting. Knees are caving and I have a hard time keeping my chest up.

 

09.12.2015:

Squats, front squats and bodybuilding work for lower- and upperbody in a 10 to 1 manner. Will maybe do a noob comp tomorrow for extra newbs

 

19.01.2015

Cleans:
Messing around with it. Probably more like Power cleans.

Deadlift:
140x3 x 4 sets.

Pendlay rows:
70x5 x 5 sets

Pullups:
BWx6 x 4 sets.

Rollouts
BWx6 x 4 sets.

 

17.09.2015

Press:
20 x 5
40 x 3
50 x 1
60kg x 3 x 6 sets.
50 x 7

Pendlays:
60 x 3
74kg x 5 x 5

BTNP (Pinkies on rings).
40 x 7 x 3 sets.

Pullups:
BW x 10 x 3 sets.

 

12.11.2015:

C&J: (Paused at knees and top).
20 x ??
60 x 1 x 5

OHP:
20 x 5
40 x 3
50 x 2
60 x 3 x 2
50 x 5 x 3

Pendlays:
50 x 3
65 x 8 x 5
- Plan is to add a rep each week until 12 reps, then add kilos and start over.

Lu exercise: (superset).
5s x 8
5s x 10 - should have been 8.
5s x 8
- Goal is same as above.

Bandpull aparts: (superset).
Red x 15 x 3
Goal it to hit 100 reps in 3 sets.

Notes:
- I'll snatch, squat and split squat tomorrow. Squat will be very light and working on technique.

 

20.01.2015

Did some upper-pushing. Hit a new pr at 105 kg. Pretty good, considering i couldn't hit 100 2 or 3 weeks back. Tried 2 or 3 times on different days.

I always gain the most strength when I'm doing my own thing. Hitting a lift 2-3 times a week, and just working. Working up to triples/doubles/singles and just working.

Wont do more benching. sucky ass lift for bros. And I'm hipster, bro. Plus I'm getting bigger tits than me ma. And benching sucks for atletich development. Come at me, bro.

 

18.09.2015:

Snatch Drills.

Snatch
40 x 2 x 5 sets.
50 x 1 x 5
60 x 1
60 x F
60 x F
60 x F
60 x 1
60 x 1
70 x 1
70 x F.
- They began feeling better when I thought about sweeping the bar with lats and just standing up. But then the old problem of having trouple getting under resurfaced. So, it was probably power-snatches.

Clean and Jerk.
60 x 1
60 x 1
70 x 1
70 x 1
80 x F (Failed jerk)
- So yeah. My C&J is the same as my snatch. And my technique sucks penis on both.

Clean:
90 x 1
100 x F
100 x F
- I pull them more than high enough,

Squats:
70 x 5
81 x 4 x 2 sets.
95 x 3 x 2 sets
108 x 2 x 2
122 x 1 x 3 sets.

Front Squats:
70 x 5
77 x 3 x 2
88 x 2 x 4 sets. (around 1 min break in between sets).

Notes:
- Need to do more reps with lighter weights to hammer technique! Focus on building strength and technique not testing them.
- Calf and low back didn't bother me at all today. However, my left hipflexor began acting up again and feels a bit sore now. I need to remember to FUCKING NOT squat if it still hurts on monday. Then I can just work on technique in the lifts.
- I have vids of the lifts if anyone cares to watch them.
- EVERYTIME before squatting I need to do some light split squats, a little light mobility, glute activation and just sets with the empty bar. Even if, it is a pain doing it in the middle of training again.

 

13.1.2015:

1.5 hours of snatch work. had me huffing and puffing like a fatty.

Notes:
- Need to follow through with arms (pull elbows up) a lot more. This was main thing. Was told to almost imagine pulling the bar to the ceiling.
- Didn't really jump forward and had no real trouble getting into the hole = pull was ok.
- Need to pause in bottom to increase stability and balance.
- Ass higher.

EDIT: Also need to build Snatch and not test it. Need to not go for 90kg monday, and stay around 70 - 80 kg.

 

From Miaou:

From Jake Pudenz to LZD (stole it cause i'm a theif:

Thanks guys

 

20.09.2015

Press:
20 x 10
40 x 2
50 x 1
60 x 1
65 x 1
67 x 1
70kg x 1 - PR
60 x 3 x 2 sets
55 x 5 x 3 sets
- So yeah... My Jerk is the same as my Strict Press.

Pendlays:
50 x 3
70 x 1
75 x 5 x 5

BTNP:
40 x 7
40 x 7
40 x 8

Pullups:
BW x 10
BW x 10
BW x 11

 

14.11.2015.

C&J.
Some

Press:
20 x 5
40 x 3
50 x 2
60 x 3 x 3
50 x 5 x 3

Pendlays:
50 x 4
65 x 8 x 5

Lu exercise:
5's x 8 x 3

Band Pull-aparts:
RED x 15 x 3

 

Stop!!!! Thief!!!!!!

Welcome to the logs man. Best of luck with the o-lifts project. They are definitely fucking beast awesome. Make sure you keep following Jake's log. He's an amazing lifter and always posts videos/shares his knowledge. Aside from Miaou, belph and ballhawk keep really awesome training journals too! Get after it!

 

21.09.2015:

Snatch drills:

Power-Snatch:
40 x 2 x 2
50 x 2 x 2
60 x 1 x 10
- Left hip-flexor aches a bit, so no full snatch. Low back hurt like fuck from one of the reps.

Powerclean & Jerk:
60 x 1 x 3
70 x 1 x 7
80 x 1 x 5.

Split Squats:
40 x 8

Squats;
20 x 10
60 x 3
70 x 5
80 x 5 x 2
90 x 5 x 5 (70%).
- Left hip-flexor didn't get worse. Glute-activation between each set.

Notes:
- If left hip flexor begins hurting again, i'll probably go over in the corner to cry.
- Pain from lowback spasm usually subsides in a days time, so not worried about that.
- Besides from the rep where low back hurt and a jerk rep, I had no misses. However, I didn't do the full versions.

 

16.11.2015:

Muscle snatch:
30 x 5

PS:
40 x 2 x 3

Snatch:
50 x 2 x 3
60 x 1 x 3
70 x 1 x 5
75 x 1
80 x F x 2
80 x 1
85 x F x 3
70 x F
70 x 1 x 5 (on the minute).
- Wednesday I'll get a lot of clean reps in a t 75 kg. No going higher.

Squats:
20 x 3
60 x 5
72 x 5
85 x 4
99 x 3 x 2
114,5 x 3 x 5 - Should have been 114, but put 47 on one side and 47,5 on the other.
- Squats felt good today. I tried to cue showing the world my dick and chest (along with spreading the floor) Maybe it was just because I was fresh.

Front Squats:
65 x 5
76 x 4
88 x 3 x 5

Notes:
- Massive headache while training.
- Right knee stil hurts on squat walkouts.

 

Thanks mate! And will definitely check their logs.

 

23.09.2015

Snatch:
40 x 3 x 2
50 x 2 x 3
60 x 1 x 9
70 x 1
70 x F x 2 (Back acted up).
60 x 1
- Need to hold the back angle and stay on the midfoot. Those were the main things to focus on. Need to READ this before next training, so I remember to focus on it.

Power C&J
60 x 1 x 3
70 x 1 x 10.
- Beginning to feel a bit better. I actually did spilt (on jerks) my feet on some of the reps instead of doing whatevs I did before.

Squat:
20 x 10
60 x 3
70 x 5
80 x 4 x 2
95 x 3 x 2
108 x 3 x 5
- Did a little glute activation in between sets.

Front squats:
60 x 6
65 x 6
72 x 6 x 4

 

18.11.2015:

Muschle Snatch:
30 x 5

Power Snatch:
40 x 2 x 3
- More elbows please.

Snatch:
50 x 2 x 2
60 x 1 x 3
70 x 1 x 2
75 x 1
75 x F x 2
75 x 1 x 6
- Felt like the bar would fly into the ceiling on some of the reps. Felt pretty damn good. Back is tighter, starting with ass higher and more in front of the bar, using elbows more.

Squats:
20 x 5
60 x 5
71 x 5
85 x 4 x 2
99 x 3 x 2
114 x 3 x 5
- Fine.

Front Squats:
60 x 5
70 x 5 x 2
82 x 4 x 4

 

More from Miaou:

 

On the oly lifts i'll do linear progression; adding 2kg / week. This Way i'll get plenty of practce while Also adding weight

Did some upperdoy lifting today

 

What's your max squat?

 

22.01.2015

Hang Cleans:
40x3
50x3
50x3

Deadlifts:
60x3
100x3
140x1
150x1
160x1 - tied pr.
150x1 (or 2. Probably 1)
145x2 x 2 sets
145x1

Pendlay Rows
60x3
75x5 x 3 sets - form became sloppy here.
70x5 x 2 sets

Ab rollouts supersetted with facepulls:
BWx8 x 3 sets
BWx6 x 2 sets - Well it's clear I've never really done ab-work. But damn I looked good after training.

Pullups
BWx10

Notes:
In two weeks I will pull 180.. Or maybe not, but shoot for the stars and all that.

 

25.09.2015:

Drills:

Snatch:
40 x 2 x 3
50 x 1 x 7
60 x 1 x 12

Power Clean & Jerk:
20 x 1 x ?
60 x 1 x 3
70 x 1 x 8
80 x 1 x 2

Squat:
20 x 5
60 x 3
70 x 5
80 x 4
95 x 3 x 2
108 x 3 x 2
115 x 2 x 2 - Should have done an extra set here. fuck moi
108 x 3 x 3

Notes:
- Tried to spread the floor on my squats while also staying on my heals. When I got it, the squats felt good.
- Lowback got a little fucked from on of the 40 kg snatches because I didn't take a breath beforehand. ****ing back. No hip flexor or calf pain though.

[YT]kHNTQjQhZd4[/YT]

 

135kg. Hopefully above 140 now.

 

23.01.2015:

Dumbell standing should press:
23kg x 5 x many sets. - stretching inbetween

Notes:
Just a quick workout before I'm off to get drunk in the woods all weekend

 

28.09.2015:

Drills and mobility.

Snatch:
40 x 3 x 3
50 x 2 x 3
60 x 1 x Many.
- My coach told me to stay on the midfoot and keep the back angle (My hips rise to early). He told me to think about moving the shoulders first and then it felt good! He also told me to worry about my pull first before worrying about pulling under.

Power clean & Jerk:
60 x 1 x 3
70 x 1 x 10
- Coach told me to keep EVERYTHING tight throughout the jerk and in the top press up against the bar (kinda pushes head forward and everything feels stable). Also better timing (hands and feet at the same time). Also shorter dip (think nothing).

Squats:
20 x 6
60 x 3
70 x 5
80 x 4
95 x 3 x 2
108 x 3 x 2
115 x 2 x 2
122 x 1 x 2

Front squats:
60 x 5
65 x 4
77 x 3 x 2
88 x 2 x 4

[YT]-2Dq0MWvrLs[/YT]

 

19-11.2015:

C&J:
40 x 3
60 x 2 x 4
70 x 1
80 x 1
- My Jerk is fucking wank.

Clean:
90 x 1
100 x 1 x 2 - 10kg pr.

Press:
20 x 7
40 x 3
50 x 2
60 x 3 x 4
52 x 4 x 4 (or 3 sets, dont remember.)

Pendlays:
65 x 9
- low back acted up. Pullups for the future.

Pullups:
BW x 8 x 3
BW x 5

Lu Exercise: (superset).
5's x 9 x 3

Pull-aparts:
RED x 15 x 3

 

Will stop doing the hang cleans for now and do presses instead. They irritate my hip-flexor.

Anyone have any idea how to rehab my hip flexor? I've just been doing a ton of stretching.

Did a 3-4 km jog today. Felt i needed it after a weekend of drinking, smoking, eating and doing nada.

 

30.09.2015:

Snatch:
40 x 4
40 x 2
50 x 2 x 2
60 x Singles and doubles x a million
- Had the same problem as last - Keeping my shoulders up / keeping the angle in the first pull and staying on the midfoot. At some point my coach had me just doing the first pull to the knees. Had a couple of okay reps.

Jerks:
60 x 5
70 x 3
80 x 2
- Garbage.

Split Squats:
20 x 8
40 x 5
- Poor glute activation WTF?

Squats:
20 x 3
60 x 3
70 x 5
80 x 4
95 x 3 x 2
108 x 3 x 6
- Garbage - Had a hard time staying upright and poor glute activation.

 

20.11.2015:

Muscle Snatch:
30 x 3 x 2

Power Snatch;
40 x 2 x 2

Snatch:
50 x 2 x 2
60 x 1 x 2
60 x F x 2 - WTF
60 x 1
75 x 1 x 10 - 1 F in there.
80 x 1
85 x F
85 x 1
90 x F x 3
- I'll try not to go above 75 until next friday.

Squats:
20 x 3
60 x 3
71 x 5
85 x 4 x 2
99 x 3 x 2
114 x 2 x 2
128 x 1 x 3
- Left foot first on walkout minimize knee pain.

Front Squats:
60 x 5
70 x 4
82 x 3 x 2
94 x 2 x 4
- Widened stance a bit on last set. Was better.

 

26.01.015:

Deadlift:
60x5
100x3
140X1
150X3 - meant to do 5 sets of these. but they felt hella easy so decided to go higher.
160x1
165xF - lost it a couple inches over the ground.
150x1 (maybe 2)
140x3 x 3 sets

Press:
40x5
50x5 x 5 sets - Hang-power cleaned all sets up. Tried to open my chest up**, if that makes sense. they felt tons better and easier.

T-bar rows: (supersetted with press)
35x6 x 4 sets.
35x7

Ab rollouts:
BWx8 x 3 sets.

Facepulls: (supersetted with Ab rollouts)
10x15 x 3 sets.

Notes:
- Felt pretty good.
- Would have loved doing sprints today, as it was rainy and windy.

**https://www.youtube.com/watch?v=mEyoH5FV03s kinda like Donny Shankle is doing here.

 

01.10.2015:

SNP to knees + Snatch:
40 x 2 + 1 x 2 sets
50 x 2 x 1 x 2 sets
60 x 1 x 1 x 2 sets
60 x 2 x 1 x 3 sets.
-Trying to keep the angle / keeping shoulders up and staying on the midfoot. Got it on a few reps. When I got it the bar also didn't fuck my shins up, which is nice. Damn first pull.

Press:
20 x 5
50 x 2
56 x 5 x 4
53 x 6

Pendlays:
50 x 3
70 x 8 x 5

Lu exercise:
5 x 10 x 3 set.

Notes:
- Spend all day at work lifting shit, but it went okay regardless.
- Nice and short workout. On the days I do the lifts + squats it takes ages.
- Did some static stretching and glute activation between sets.

 

Did some presses and pull-aparts.

Presses and pullups are going to be the "just wing it, while not being a bitch" method. Pullups will be weighted.

 

Think I'll begin doing squats in a few weeks. Will take one thing at a time and begin learning cleans. That way I won't get frustrated taking on too many new things at once. Plus, I'm training in a comerciel gym. Not to confident doing snatches in there.
Will probably do something like this:

Monday: Squats, cleans, core-work and posture work. (Maybe try training for a triple clap push up or some upper back work.)
Tuesday: Sprints and sprint drills.
Thursday: Cleans, Squats, core-work and posture work. (Maybe try training for a triple clap push up or some upper back work.)
Friday: Sprints and sprint drills.

I'll still be meeting my goals of getting stronger, more explosive and faster. Any advice/programs for sprint training. Please shoot em my way as i'm pretty clueless

 

02.10.2015:

SNP to knees + Snatch:
Bout a million.
Worked on same as yesterday + pulling slowef ofxda grounf

PC & J:
Bout nothing.

Notes:
- Bout to sleep for a decade

 

23.11.2015:

Muscle Snatch:
30 x 6

Power Sn
40 x 2 x 2

Snatch:
50 x 2
60 x 1 x 4
70 x 2
75 x 1
77 x 10 - 1 F in here.
80 x F
80 x 1
80 x F
- Dunno, didn't feel quite "there" today.

Squats:
20 x 3
60 x 5
71 x 5
85 x 5
99 x 5 x 6 sets.

Notes:
- Headache today.

 

Enough said.

 

03.10.2015:

SNP to knees + Snatch:
40 x 4 + 1
40 x 2 + 1
50 x 2 + 1 x 2 sets
60 x 1 + 1 x 2 sets
60 x 1 + F x many sets.
- No idea what happened. Lost it forward and backwards. Don't think the first pull was the problem anymore - not sure though as I didn't have eyes on me. Weird that Im all of a sudden missing this shit.

Press:
20 x 10
50 x 3
60 x 3 x 7 sets
52 x 6

Pendlays:
50 x 5
70 x 9
70 x 8 x 4 sets.
- Need to really activate lats and not use so much lowback/legs. Also do a doublechin when pulling.

Lu exercise:
5 x 11
5 x 10 x 2 sets.

Notes:
- Need to stop focusing so much on far away goals (really want a 100kg snatch before 2016), and just enjoy the small victories and PR's. Candito made a good vid about it.
- On saturdays and sundays go in around 12 o'clock.

[YT]74ps_Q3nhhU[/YT]

 

25.11.2015:

Muscle Snatch:
30 x 3
40 x 2

Power snatch:
40 x 2

Snatch:
50 x 3
60 x 1 x 5
70 x 1 x 2
75 x 1
77 x 1 x 14 - 2 F's
80 x F x 2 - Dafug?
- Jumped forward on a lot of the 77kg sets. Tightened up my back = problem solved.

Squats:
40 x 3
60 x 3
72 x 5
84 x 4 x 2
99 x 3 x 2
114 x 3 x 5

Front Squats:
60 x 6
70 x 6
76 x 6 x 4

 

My hip flexors hurt like a motherfucker for months. Tried ice, heat, stretching, all to no avail.

Check this video out:


Do that along with this:


Whichever knee is on the floor, raise that same side arm in the air to add to the stretch. It's money.

 

05.10.2015:

Snatch:
50 x 1 x millions.
50 x 2 x millions.
- First pull is getting okay, which also means I scrape my shins less, Yay! Now second pull needs some work. I've to stay on the midfoot the whole time and finish completely (cueing "stand up" seems to help). For the first pull it's still, keep on midfoot, keep angle and don't rush the first pull.

Squats:
20 x 5
50 x 3
73 x 5
83 x 4
95 x 3 x 2
110 x 3 x 5 (80% percent, felt hard as fuck though).

Front squats:
63 x 5
72 x 4
84 x 3 x 5

Notes:
- Fixing the pull is prioirity number 1. After that I can worry about dropping under.
- I feel like the time I spent on the lift before starting this new place, hurt more than it did good!

 

26.11.2015:

C&J
40 x 3
60 x 2
- Shoulder hurt a bit.

Cleans
70 x 1
80 x 1
90 x 1
100 x 1
105 x F x 2
- Racked it both times. Just no juice in legs. A guy who saw them said it looked like I had the first one. Second one is on video.

Press:
40 x 2
50 x 2
60 x 3 x 5
50 x 6
50 x 7

Pullups:
BW x 5
+10 x 6 x 5

Pull Aparts:
RED x 20 x 5

Notes:
Legs were gone and done going into this trainng session.

[YT]ssTJXBmiQXM[/YT]

 

Thanks mate! Will definitely try them out.

27.01.2015

Jog:
Around 1000m

Drills:
Wall sprints x 2 sets.
Dead leg run x 2 sets (on each leg).
Powerskip for length x 2 sets.
Powerskip for height x 2 sets.
Striders x 2 sets.

Sprints:
Around 55 meters x 6. - Did them with a falling start. Practised handstands and did dead leg runs in between sets.

Jog:
Around 1000 meters.

 

07.10.2015:

Squats:
20 x 5
60 x 3
70 x 5
83 x 5 x 2
93 x 3 x 2
110 x 3 x 5

Front Squats:
60 x 5
70 x 5 x 2
79 x 4 x 4

SNP to Knees:
60 x 3 x 5

Notes:
- Didn't want train today so just did minimum.

 

27.11.2015:

Muscle Snatch:
30 x 5

Snatch:
50 x 2 x 3
60 x 2 x 2
70 x 1 x 2
75 x 1
80 x 1
85 x F
85 x 1
90 x F x 3 - one was hella close.
70 x F
70 x 1 x 6
80 x 1 - Perfect rep.
85 x F x 2
- Back tighter, arms looser, maybe pull back a little as my ass was rising before chest.

Squats:
20 x 3
60 x 3
72 x 5
85 x 4
99 x 3 x 2
114 x 3 x 2
121 x 2 x 3
114 x 3 x 3
- Meh

 

[email protected]@@@@@@@@@
I tried that triggerpoint stuff. Am i supposed to stab myself in the thigh or stomach to help with the hip flexor pain?


29.01.2015

Limber 11

Deadlift:
60x4
100x4
140x1
150x2 x 2 sets.
150xF - unconcentrated.
140x4 (or 5)
140x4 x 2 sets (maybe it was only 1 set. Don't remember).
150x1 + F - Failed 2 rep. Pretty sure I coul have gotten it.
140xF - Done immediatly after former set. Head wasn't in it.

Press:
50x5
55x5
55x4
55x3 x 3 sets - something like this.

Pendlay rows:
70x6 x 6 sets. - supersetted with press.

Ab rollouts:
BWx9 x 2 sets. - Ran out of time.

Pullups:
BWx8
BWx6 - Could def have gotten more. Head wasn't in it. And I was in a hurry.

Notes:
- Honestly don't know what the fuck I'm doing at the moment. Just doing a bit of running and lifting to keep in shape and maybe gain a bit of speed and strength. Hopefully my hip flexor is good to go soon.
- Had an amazing pizza earlier.

 

08.10.2015:

Press:
20 x 10
50 x 3
60 x 3 x 3 sets.
50 x 5 x 6 sets.

Pendlays:
50 x 4
70 x 9 x 2
70 x 8 x 3

BTNP: (pinkies on rings).
40 x 6 x 3

Pullups:
BW x 10 x 3

 

28.11.2015:

SN dead + 3 hang power snatches:
Many

Pause SN below knees:
Many up to double at 70 and single at 75.

Snatch Notes:
- Below knee pauses will be good for me as I have a tendency to let them travel forward on second pull.
- More traps and elbows.
- Bigger/more chest/clavicle. Activate mid-back.
- Tighter back and more on midfoot.
- Land DEEPER. Maybe think about "pulling myself under".
- turn feet a bit more out.

Cl dead + below knee Cl + 2 jerks:
Many

C&J:
up to 90 kg Jerk and 100 clean.

CLean notes:
- Bigger/more chest/clavicle. Activate mid-back.
- Don't let bar pull me forward/ tighter back.
- Hook Grip.

Jerk Notes:
- Bigger Chest clavicle and chest and shoulder forward so the bar can rest there.
- Bend back knee (maybe think knee down).
- Not so much space between back and front foot.
- No hook grip.
- front foot more forward.
- Ass and core tight. Also helpd avoid knee pain.

 

The stomach. You lie on your back and let your knees fall to one side. You're trying to dig your fingers into your psoas muscle and work out the trigger points by giving it a cross-sectional massage. The psoas runs from your lumbar spine to the top of the hip flexor. The trigger points in the psoas can cause a lot of pain in the hip flexors. I dealt with it for months. I still do the psoas trigger point work as part of my warm up every time I train.. otherwise that shit gives me problems.

 

09.10.2015:

SNP to knees + Snatch:
Bout a million.

Squats:
70 x 5
83 x 4 x 2
96 x 3 x 2
110 x 2 x 2
124 x 1
124 x F (Dumped it forward, over my head).
124 x 1
124 x 1
- Failed cos I went too much onto my toes / shitty squat form.

Front squats:
60 x 5
68 x 4
79 x 3 x 2
90 x 2 x 4

EDIT: 124kg squats + F

[YT]oExMMV2vEng[/YT]

 

29.11.2015:

Press:
20 x 10
40 x 3
50 x 2
62 x 3 x 3
52 x 5 x 3

Split Jerks:
60 x ?
70 x ?
80 x ?
90 x ?
100 x F x 3 - pushed them out way in front.
- Right (back) knee felt like exploding.

Pullups:
+10 x 6 x 5

Pull aparts:
REDx80

 

luv you mate! (pause)

30.01.2015 AM
lots of indoors tennis with a foam ball. Took around 1.5 hours.

30.01.2015 PM

Jog:
Around 1000m

Drills:
Wall sprints x 2 sets.
Dead leg run x 2 sets (on each leg).
Powerskip for length x 2 sets.
Powerskip for height x 2 sets.
Striders x 2 sets.

Sprints:
Around 100 meters x 6. - Did them with a falling start.

Pullups:
BWx8 x 5 sets. - Done in between sprints

Jog:
Around 1000 meters.

Notes:
- Damn I'm gangsta doing double sessions...

 

11.10.2015:

SNatch:
Blah million. I kinda feel like I'm doing more damage than good, when snatching, when the coach isn't there.

Press: (supersetted with band pull-aparts)
20 x 10
40 x 3
50 x 7
50 x 6

Pendlays: (supersetted with Lu exercise).
50 x 4
70 x 9 x 2
70 x 8 x 3

 

30.11.2015:

Muscle Snatch:
30 x 3
40 x 3

Snatch: (Paused just below knee)
50 x 2 x 2
60 x 2 x 5
70 x 1
74 x 1 x LOTS - 1 F.
80 x 1
84 x 1
90 x F x 4 - Pull it high enough.
- I can basically snatch the same with pause as without.

Squats:
20 x 3
60 x 3
70 x 5
85 x 4
99 x 3 x 2
114 x 3 x 2
122 x 2 x 2
128 x 1 x 2

Front Squats:
60 x 5
70 x 4
82 x 3 x 2
94 x 2 x 4
- Externally rotated (I think) ma ass on these, felt much better will keep doing this on both Front and back.

Notes:
- Knee dead from jerks yesterday. A girl who also coaches told me that Power Jerks are also fine. They'll teach me to jerk straight and I can work on the footwork without weight.

 

01.02.2015

7.5 km jog

- Found a crossfit gym, where I can do my own thing a drop weights without getting banned

 

all kinds of snatches. Problem is still staying on midfoot and keeping back angle. Had one rep where the pull was good and there was no problems pulling myself under.

ill stop doing snatches for 1.5 hour at a time and do them for shorter time 5x / week, really focusuing on quality.

also did squats.

This is something i should keep in mind:

"Next area of focus Quality Repetition: This is related to technique but this also has much to do with swallowing your pride. Weightlifting is a frustrating sport, it will break you down and take constant shots at your ego but you have to resist. Somedays you will have to step back and do lighter reps or completely step away to gather your thoughts. The quality of your training is also vastly dictated by the last area of focus REST "



Snatches for around 30 - 45 (max) minutes, 5 times / week. C&J around 30 minutes, 3 times / week.

 

02.12.2015:

PC & PJ:
40 x 2
50 x 2
60 x 2
70 x 2
80 x 2
85 x 2
70 x 1 + 10
- shorter dip on PJ as long as knee is hurting. Almost think about jumping with the weight. Eventually hold in catch and top position for stability. On Cleans finish the second pull.

Squats:
71 x 5
85 x 4
99 x 3 x 2
114 x 3 x 6

Notes:
- Smashed the bar into my jaw and chipped a back tooth pretty badly.
- Will begin a real program from monday, instead of trying to max on snatches erryday.

 

How much do you pay to lift there? I assume you're just lifting and not doing the classes?

 

14.10.2015:

Snatches:
All kinds for around 35 minutes.
First pull is improving, However, on the second pull I have a tendency to go onto my toes. Need to stay back on the midfoot.

C&J:
Around 35 min.
On the jerk: Squeeze glutes and core, stay on midfoot, extend fully and make sure that my front foot travels enough forward.

Squats:
20 x 5
60 x 3
70 x 5
83 x 4 x 2
96 x 3 x 2
110 x 3 x 5

Front squats:
60 x 6
68 x 6
73 x 6 x 4

 

Cleans & PJ, pullups, press, nband pull aparat.

I've actually gotten a real program that I'll begin monday. No more "erryday is pr day"-