Skinny Guy Who Loves Snatches

[BobVulture]

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
Hang Power Snatch- 195

Clean- 251
Hang Clean- 240
Power Clean- 235
Hang Power Clean- 240 (7/21/18)
Clean and Jerk- 236
Split Jerk- 255 (3/4/18)
BTN Split Jerk- 280
Power Jerk- 230
BTN Power Jerk- 245 (10/2/17)

Back Squat- 341
Front Squat- 296

Bench Press- 226 (5/13/18)
Paused Bench Press- 226
Deadlift- 441 (5/12/18)
Weighted Chin Up- 105 (7/19/18)

 

[BobVulture]

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."

 

[BobVulture]

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.

 

[BobVulture]

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%.

 

[BobVulture]

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.

 

[BobVulture]

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.

 

[Thunderkopf]

I love the name of your training log. Good luck, dude.

 

[BobVulture]

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

 

[ballhawkdawk]

As a fellow snatch lover, I'll be keeping an eye on this one.

 

[BobVulture]

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.

 

[BobVulture]

I love the name of your training log. Good luck, dude.

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.

 

[BobVulture]

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.

 

[BobVulture]

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

Seated Press
44x10
64x5
84x5
101x5

 

[BobVulture]

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.

 

[BobVulture]

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.

 

[BobVulture]

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.

 

[Bounz]

Dude wtf those are good #s how long have you been lifting?

 

[BobVulture]

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.

 

[BobVulture]

Dude wtf those are good #s how long have you been lifting?

Been focusing soley on olympic lifting for the past year with around 2 months off over the summer after I broke my thumb.

 

[BobVulture]

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.

 

[SexyMahnaz]

10/10 title, nice front squats.

 

[BobVulture]

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

 

[ballhawkdawk]

Vids... if possible. Seems like you're pretty damn efficient in the snatch.

 

[BobVulture]

Vids... if possible. Seems like you're pretty damn efficient in the snatch.

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.

 

[BobVulture]

10/10 title, nice front squats.

Thanks on both counts my man, really looking to push my squat up lately.

 

[ballhawkdawk]

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.

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.

 

[ballhawkdawk]

Subbed to your channel. I expect greatness.

 

[BobVulture]

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.

 

[BobVulture]

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.