serious lack of vids imo

will prob video some singles soon, last guy that filmed got video-bombed with a bare ass in the background. i lol'd for a while.

so i went to get my **** together for my workout tomorrow morning, and realized I'm now out of BCAA, which made me think if I want to continue with IF or not.

IF Pro's:
-I love not eating breakfast
-great for cutting
-great for just general nutrition imo. its a lot easier to track food from 12-8 vs all day

IF Con's:
-morning workouts suck. ingesting BCAA pre WO, then 2 more doses since I dont eat until 12. sucks on a couple levels, I dont really mind working out with nothing more than BCAA in me, but post workout, so hungry and the BCAA taste horrible.
-urdoingitwrong? when I follow a program/diet I like to adhere as closely as possible. so during the week i fast from 12-8, with a WO at 6, last meal at 8. then on friday's, the total opposite; fasted training + no meal until 3 hours later. is this a deal breaker? no idea. i drink booze after the fast period, another deal breaker? and sometimes (not often) i'll "cheat" and eat something during the fats period.

I always split hairs in these situations, and I dunno if I'm focusing on these little details too much and it doesn't really matter or even further, just ****ing eat food and stfu.

"I'm focusing on these little details too much"

+100

You don't need the BCAA. But if you really think you do, I have a whole tub that I will never use.

You sure? According to leangains if you're doing the fasted training, BCAA is required.

Hang Snatch
warm ups

2x110lb
2x110
2x115
2x120 -- 2nd one felt ehhh
2x120 -- not bad

Clean and Jerk
warm ups

155lb, 155, 165, 165, 165, 175 (F), 175 (F), 175 (F)

All of the fails were jerk fails. Cleaning it was no prob. My last c+j single session ended with 80kg (approx 175lb). So maybe my jump to 175 was too early, maybe a few singles of 170 first. From what I've read, when your lifting alone (no coach), 3 fails and you're out, so I stopped at 3 fails. Since it was all jerk fails, looking into a variation that will help with them.

High Bar Squat
1x5x45lb
1x5x135
1x3x185
1x2x210
3x5x265

was running late for work so didnt do anything extra.

today wasnt that great, but here goes...

Snatch
55, 55, 60, 65, 65, 65, 65, 70, 75 (f), 75 (f), 75 (f), 65, 65

First 70 was a press out for sure. and the failed 3, did a couple of the 65 to try and correct the errors on the 70's. I'm in the process of reviewing the video I have, but looks like I have my work cut out. I'm realizing all of these are considered power snatches and not full ones yet. What I've been trying to do is snatch, then full snatch it down (you'll notice in the vid) but my feet go so damn wide its hard to get all the all way down. AND it looks I'm jumping with bent elbows. FFFFFFUUUUUU. I got the 65's and 70's on film, slow-mo at the end. Like always, please criticize.



Cleans
70x2, went backwards on the 3rd, lol wtf? Just jitters I guess.
70x3
70x3
70x3
80x3 (PR?)

Push Press
2x5x20
1x5x30
1x3x40
1x2x50
1x4x62.6
1x3x62.6
1x1x62.6

Was supposed to do 3x5, and failed. ****. Gotta be doing something wrong.

High Bar Squat
2x5x20
1x5x50
1x3x70
1x2x95
3x5x122.5

Really feeling heavy now. Will probably start TM next week.

Ended with pullups. What a ****ty session, mehhh.

aren't you glad i forced you to get vids? Now get one of push press imo

now the real work begins :/

2 biggest thing I noticed was the mega wide landing and the elbow bend. and i should have went with my man Glenn. he said to do snatch pulls to break the habit, so I'm probably going to start next WO. but sup with dem feet?

You're trying to get your body lower to get under the bar (good), but youre just widening your feet instead of squatting down to do it. feet are supposed to come out a bit, but not that much. do snatch balance.

http://www.youtube.com/watch?v=6Kcend-O21w

Snatch Pull + Hang Snatch (Knee)

Snatch Pull, Snatch Pull, Hang Snatch

2+1x50kg
2+1x50
2+1x55
2+Fx55 -- failed the hang snatch
2+1x55
2+1x55 -- probably the best snatch I've done (at least it felt that way)

After watching my vids, I think my 2 biggest errors were my feet placement and elbow bend. Glenn suggests the pull pull hang to help with the elbow bend. And for now, just trying to tell my damn feet to behave and work on it. And everything felt pretty good, as the sets progressed, my feet placement was getting better. I'm a fan of the pull pull hang, pretty tough from the knee too.

Clean and Jerk

70kg, 70, 70, 75, 75, 70, 70, 70, 70, 70

The plan was to start with 70 and work up, but didnt turn out that way. The 2 75's were pretty ****ty as you'll see from the video, so I scaled it back to 70 so i can focus on my jerks. Jerks are my main problem, i can clean these with no issue really, maybe not go so wide with my feet, and maybe a little early on the elbow bend. Hopefully we'll get some insight from the vid (slow mo at the end).



Front Squat

Worked up to 3x3x97.5kg

Felt heavy but good, I'll just keep on adding 2.5kg until it becomes an issue.

After I was done did some rows and dips.

some of them youre not driving off the dip. and the dip is pretty short at that.

update city..

4/28
Snatch -- 2x50kg, 2x50, 2x50, 2x50, 2x50
Clean Pull + Hang Clean -- 1+1x70, 1+1x70, 1+1x75, 1+1x80, 1+1x80
Rack Jerk -- 2x50, 2x50, 2x50, 2x55
Back Squat -- 2x5x125
Chins -- BW+25 -- 5,5,4

4/30
Snatch Pull + Hang Snatch -- 1+1x50kg, 1+1x50, 1+1x55, 1+1x55, 1+1x55
Clean and Jerk -- 2x60, 2x60, 2x65, 2x65
Cleans -- 70, 80, 85, 91
Back Squat -- 5x127.5
Chins -- BW+25 -- 5,5,5

5/2
Snatch -- 55kg, 55, 55, 60, 60, 60(f), 60, 60(f), 60, 60, 60(f), 60, 60
Hang Hip + Hang Knee -- 1+1x70, 1+1x70, 1+1x70, 1+1x70, 1+1x75
Press -- 3x5x55
Front Squat -- 3x3x100

5/4
Hang Hip + Hang Knee -- 1+1x110lbs, 1+1x110, 1+1x120, 1+1x120, 1+1x130
Clean and Jerk -- 135, 145, 145, 145, 155(f), 145, 145, 145, 145, 145(f), 145
Squat -- 5x285
Dips -- 5xBW+25, 2x5xBW+30

5/7
Snatch -- 120lbs, 125, 130, 135, 140(f), 145, 150, 155(f), 155(f), 155(f), 155(f), 150, 150, 150
Clean Pull + Hang Clean (knee) -- 1+1x155, 1+1x165, 1+1x175, 1+1x185, 1+1x195
Push Press 3x5x135
Squat -- 3x5x260

5/8
Snatch Pull + Hang Snatch (knee) -- 1+1x120lbs, 1+1x125, 1+1x130(f), 1+1x130, 1+1x130
Clean and jerk -- 135, 145, 155(f), 155(f), 145, 150, 150, 155, 155, 155, 160, 160, 165, 170(f), 170
Front Squat 3x3x225
Dips -- 3x5xBW+35

5/11
Snatch -- 2x130lbs(f), 2x130(f), 2x130, 2x130(f), 2x130(f), 2x135, 2x135, 2x135
Clean Pull + Hang Clean (hip) -- 1+1x155, 1+1x165, 1+1x175, 1+1x175(f), 1+1x175(f), 1+1x165, 1+1x165
Rack Jerk 2x135, 2x145, 2x150, 2x155, 2x160
Squat -- 5x290

5/14
Snatch -- 3x40kg, 3x40, 2x40, 2x45, 2x50, 2x50
Clean and Jerk -- 2x70, 2x70, 2x70, 2x70, 2x70
Squat -- 3x5x120
Dips -- 5xBW+25, 5xBW+30, 5xBW+35

A lot has happened since 2p2 went down. I learned the benefit of the dip and drive for push press, and jerking. Was a hurdle for me. Switched to TM progression for squats. I've been battling with power snatches -> full snatch. And under the recent advice of Mr. Glenn P, dont do power snatches. Its one or the other, and if need be, re-learn. So today thats what I did. I just started with the broomstick -> bar -> weight, and just made sure I was going to a full snatch position (or at least below parallel). During my clean and jerks, the owner came in and was giving me feedback which is great. First time I got a chance to meet him, awesome guy. Gave me a ton of confidence.

Pretty hot amateur oly porn.

How's your overhead squat flexibility and what did you do to work on it when you first began? I'm coaching a guy who, after 6 weeks, still can't really overhead squat an empty bar. He was pretty strong starting out, benched 275x2 lbbs 315x2, dl 455x1 all at 190. He never ohped so I suspect benching a lot and never ohping has lead to an internal rotation bias. I've been having him do kstar mwods and shoulder dislocates with a pvc pipe, but neither have worked and he's just been power snatching everything.


I have no idea wtf actually works for improving oh squat flexibility for a guy like this. I was able to overhead squat my very first time trying it and full snatch a few weeks after that.

When I first started out, it wasnt bad, but not great. Getting the bar in the OHS position my body didnt know wtf was going on, but could still do it. I think my OH Squat flexibility now is pretty good, and getting better after each WO. When I do warmups I always make sure to OHS pvc and the bar, then some snatch balance if I have the time.

I'm curious on the depth and stance of your clients squat. Maybe that + no OHP = OHS inflexibility? I think it came pretty natural for me, and then just doing warmups and snatching, naturally improves on that aye?

he can fs, clean, and lbbs to rock bottom pretty easily with some buttwink wearing oly shoes.

relevant:

http://www.t-nation.com/free_online_...arn_the_snatch

great link!

Snatch
Since Ive been kind of re-learning so I get under the bar more and no more power snatching, took it slow at first

3x40
2x45
2x50
55, 55(f)
2x60
65, 65 (f), 65, 65 (f), 65 (f), 65, 65 (f), 65, 65, 65
70 (pr?)
72.5 (pr!)

Got vids of 70 and 72.5. Things felt pretty good tonight. Not sure why I was failing those 65's, too light amirite? Stupid me, should have kept going to 75+

Hang Clean (hip) + Hang Clean (knee)
1+1x70
1+1x70
1+1x75
1+1x80
1+1x80

Press
3x57.5
2x57.5
1x57.5

Bahhhh was supposed to be 3x5. Pushed press some at the end there. Press, Y U SO HEAVY?

Front Squat
3x3x105

70 and 72.5 snatch:



not a fan of 70, but i think the 72.5 isnt terrible. looks like the 70 is caught exactly at parallel and the 72.5 is caught lower (what I'm going for). Also noticed some elbow bend, not good. Had some pretty sweet Arnold Palmer style fist pumps.

Def not lower than parallel on either, and I think your feet are still too wide, which could be making it harder to drop your ATG.

Getting better.

Keep your ass down and stop donkey kicking

Early morning session, and it was terrible. Was supposed to do hang snatch from the hip and then hang snatch from the knee. Was trying to make sure all of my snatches were in the full snatch position, and my body told me to go **** myself. And the frustration started from there. I'm fully convinced its flexibility. Did a couple sets, felt like ass. The ****ty mood/feeling/mindset carried over to my clean and jerks and just did a couple sets of light weight and said **** it. I guess its a combo of a ****ty day, life, and my body being a ****wad. Didnt even keep track of the weight I was using, nothing noteworthy at all. Rage.

High Bar Squat
10x45lbs
5x115lbs
3x185lbs
2x235lbs
5x295lbs

Didnt feel great,didnt feel terrible.

Pull-ups
9, 5, 4

Dips
10, 10, 8

Was feeling weird so I did some farmer walks with the trap bar. Went up to 225.

Had a hockey game at 7 and I usually get to the gym at 6. Luckily the gym is down the road from the rink so I was able to go in and get some stuff done before the game.

High Bar Squat
10x20kg
5x50
3x72
2x97
3x5x122.5

Push Press
5x20kg
5x35
3x42
2x50
5x63
4x63
4x63

Was supposed to be 3x5x63, but I think I missed the last 2 because I was rushing it.

While playing hockey for the first period, felt like I had some extra power to my stride, maybe cause of the squats before hand? Not saying hockey players should squat 90% before each game, just something I noticed.

Been slacking on updating my log, whoops...

5/23/2012

Front Squat
3x3x107.5kg

Snatch

Just some singles with 55kg, kept it light focusing on my form, was having the one guy coach me a little. He pretty much said what I already know, its a flexibility problem. What to fix it? No idea. Didnt know it would be such a problem to do a full snatch with no weight.

Clean and Jerk

Some thing with the snatch, just kept it light with singles at 75, then did some cleans up to 85ish.

Kroc Rows

Both arms:
1x25x85

5/25/2012

High Bar Squat
2x5x45
1x5x135
1x3x175
1x2x240
1x5x300

Dumbbell Bench Press
5x10x40

Pull-ups
8,6,4,3,2

5/28/2012

Almost every gym was closed today, but luckily my roommate has some weights and a barbell. Couldn't squat since he only has weight up to 200ish and no cage.

Press
2x5x45
1x5x65
1x3x80
1x2x100
3x5x120

Chin-ups
11,8,6

Kettlebell One Arm Press
both arms:
3x10x35

Turkish Get Up
both sides:
3x35

bunch of "life stuff" going down this week, which makes it hard to get into the gym. Think I'll only be able to go tomorrow or Friday, so yesterday did some lifting at home.

Bench
2x5x45
1x5x95
1x3x135
3x5x155

I havent benched in a couple months, so just seeing where I was here.

Pull Ups
8,6,5

Push Ups
3x10

DB Rows
3x10x90

sup brah