fwiw my lifts are: front squat 315x2, backsquat 355x2, hang power clean 225x2

mother****ers

Milo,
My workouts generally are some rip of of those on Mikesgym.com or performancemenu.com. I cant handle the volume of mike's gym workout, and I have trouble imagining that anyone can with out a bit of vitamen S, so I usually do them nearly as prescribed with about 30% of the reps or exercises cut out.

Was pretty tired, but did an abbreviated workout.
front squat 5x3: 205
standing press 3x5: 135 145 145

light day, lol

don't mean to hijak ISF's log but those are some nice lifts, especially the hang power clean. What kind of vertical and deadlift go with those? and full clean or full power clean if you do those?


I've snatched 60kg without a dip too but that would be a tough weight from the hang that I probably wouldn't pull for more than singles or doubles if I was feeling really fast. But your hang lifts seem to be a lot better than mine relatively, and overall pulls are stronger too obv.

Makes me think that maybe I just need to do more lifts from the hang and get my vertical and explosiveness in the 2nd pull up. I guess you're doing the hang stuff because you're mostly trying to build the vertical and train with increased volume/not overtrain the hamstrings?

AJ,
I mostly work from the hang for two reasons.
1. I feel that there is more carryover to other sports. Learning to go from a slow first pull to a fast second does not really carry over to anything other then olympic weightlifting.
2. I dont have bumper plates, so when i fail on snatches or cleans with the weight I use from the hang, I can control it enough to keep it from crashing down.

Did a quick 20min workout this morning.
3 position clean (floor, knee, mid-thigh)
135x1
155x1
175x5
Pull ups
2x12: bw

I wanted to do more, but just cant get my self to wake up any earlier or move any quikcer in the morning.

vertical maybe 26" (can grab rim with both hands from a standstill) deadlifted 485 a few months ago, but I'm 6'4 250lb so not great by any means, just wanted to give a reference

started out today with back squats
worked up to 5x2: 315
Then standing press
4x5: 135 145 145 155

Only had about 20min, but did a quick workout before work.
Hang power snatch
95x5
115x5
2-position snatch (floor, mid-thigh)
6x135
tall clean
2x2: 135
Pull ups
2x10: bw

Did a quick speed based workout today.
DE box squats 10x2; 185
Power clean and jerk singles
135
185
205
215
225
Will try and go higher next time. I caught 225 with very little dip.

Did an upper body workout today
Bench
5x5: 135 185 225 245 265 (got a spotter on this but didnt need it. probably could have gone at least a few more reps.)
Pull ups: 3x10 bw
standing press
3x3; 135 175 165
machine curl: 2x10 110
one arm triceps extensions
1x10: 45

Worked up to a few heavy singles.
Hang power snatch
160 (god dammit, my form goes to hell whenever i go heavy here. Kept failing at 165)
hang power clean
220PR
front squat
285 PR(sort of a pr, never tried singles before) Not sure if I could have gone higher. Quit here.

Did a short workout yesterday and am going to go to an olympic weightlifting gym today inorder to iron out some of the kinks in my form and have access to bumper plates.
Back Squat:
5x2: 315
Standing Press:
3x5: 135 145 145
Pull Ups 3x10: bw

Started out with 2-position snatch
6x135. form felt really good.
Then 2 position cleans
5x185
I finished off with a superset of standing presses and pullups
press 3x5; 135 145 145
Pull ups 3x10: bw