Old log, moobs present - Page 7

Thremp · 06-09-2010, 08:38 AM

You posted on a topic you know nothing about with an absurdly asinine thought. You deserve to be ridiculed and feel like a fool.

Evoken · 06-10-2010, 08:15 PM

Power snatch + overhaed squat
wu
40x3 +3
45x1+1
47x1+1
50xfail behind
50x1+1
52x1+1
54x1+f
54x1+1
56x1+f

Too fried to put in a good effort on c and j and my right rear delt was flaring up again
clean
50x5
55x1
60x1
65x1
70x1

Backsquat
40x5
55x5
65x2
70x2
80x2
90x1
100x1
110x1

110 was a real grinder. I seem to have a large acute difference from using a belt on squats(easyish 122 vs hard 110). Coach checked on some rulebook and my 4 inch 13mm belt is legal. The only limitation is that belts can't be over 4.72 inches. Next time I do some clean and jerks I'll try it on and think about going back to training with a belt and facing Thremp's eternal mockery and scorn.

Decent snatch pr I guess.

Evoken · 06-11-2010, 10:13 PM

Light recovery day
kgs

Clean and Jerk
40x3
45x1
50x1
55x1
60x1
62x1

Front squat
50x4
60x3
70x2
80x1
85x1x2

BTN snatch push press (some turned into jerks)
30x10
35x5
40x8
45x8
50x8
55x6

Still getting hideous pains in my rear delt on the right side while jerking and was also feeling it as I returned the bar to the rack to the squat stands and let go of the bar. I dunno what it's from or why it keeps happening while jerking but coach told me to get an icey-hot for it and stretch/warmup for a good 30+ minutes before jerk session.

Evoken · 06-17-2010, 12:37 AM

6-13-2010

Pwr Snatch+oh squat
10 reps at 52 every 1 rep every 90 seconds

Drop snatch
40x5
50x5
55x5
60x3

Back squat
60x5
70x4
80x3
85x3
90x3
100x1
105x1
112x2 (was only going for one, no belt so pretty happy with this)
102x5x2 easy

Snatch pull
60x5
70x5
80x5

Snatch deadlift
90x5 straps
100x5 no straps

Bench
182x5x3

Trained solo, sick volume, back squats good. Snatch deads are the most brutal exercise ever and really cut up my hands.

Today
Full snatch
40x1x5
45x1
power snatch+oh squat
50x1
55x1
60x1
62xf
62x1

Clean and "jerk"
55x1x5
60x1x3
62xfail jerk x3
62x1

Front squat
60x5
70x4
80x2
85x1
90x1
95x1
100x1
105x1

FML, power snatched+oh squat as much as I could jerk today. Tomorrow training jerks separate from cleans and before anything else. Terrible day today in general. Two days off and not jerking heavy in a while probably the culprit. I am terrible at the exercise obviously too. I should just banish myself to the jerk blocks or squat stands and train them every day this week or something until I get the hang of them.

Evoken · 06-18-2010, 12:48 AM

BTN rack jerk

40x5
45x2
50x2
55x2
60x1
60x2
62x1
65x1
70x1

Power sn+ oh squat
30x3
35x3
40x1
45x1
50x1
52x1x3
55xfx2
55x1

Back squat
60x5
70x4
80x3
90x2
100x1
107x1
115x1
90x10

Bench
187x5
187x3x2

Things still not going well with the jerk. Had a giant bruise on collar and needed some work keeping the bar behind my head in the jerk so I did them all btn. Saturday going to do the full lifts and set some god damn prs.

downtown · 06-18-2010, 01:14 PM

I put this in the monthly thread in response to your jerk comments, not sure if you saw it.

Quote:

2 drills I received to work on similar problems:

1) "half" jerk (this might also be called "tall jerk", I don't remember):
Stand on your toes like you just pushed the bar up out of the jerk with the bar just below your eyes i.e. as high as the bar goes. This will obv have to be light. Drive yourself under the bar without raising it noticeably from that height.

2) Jerk a light weight that you can press five times easily. Do a jerk and then do 5 presses in the bottom position of the jerk.

On both of these focus on:
-kick front foot out as far as possible (within reason, you know what I mean)
-feet strike simultaneously
-front shin doesn't go past vertical
-back leg slightly bent
-most, but not all weight on front foot
-hips stay under torso in dip, torso stays vertical
-punch head through as bar passes
-don't jerk into your chin, it sucks

These cues and drills have helped me some, but I still suck and can't jerk my max clean. Lame.

Evoken · 06-18-2010, 04:41 PM

Awesome, thanks dt. The first one I've done a couple times but not with any appreciable weight and obviously not frequently enough. The second one sounds really difficult and staying balanced and stable at the bottom has been one of the main issues, I'll definitely work on these on Saturday.

Maximum Rocknroll · 06-19-2010, 12:07 AM

Evoken,

I talked to John today about your questions and he said you can send in questions to his website and he'll help as much as he can.

Evoken · 06-19-2010, 11:22 PM

Started the workout feeling awful today.
Split jerk
30x10
40x5
45x5
50x2
55x1
60x1
62xf
62x1
65x1

push jerk
50x3
55x1
60x1
66x1

Power snatch
30x3
40x2
45x1
50x1x5

Clean
40x5
50x3
60x2
70x1
75x1
80x1 piss easy
82x1
85xf
85x1
87x1 lool wtf

Today was weird, jerks and p. snatches were terrible, cleans somehow good?

Thremp · 06-20-2010, 02:29 AM

Bro(e),

Pwn.

<3,
Thremp

Mediocre_Player · 06-20-2010, 05:39 AM

more tits pls

Evoken · 06-22-2010, 09:25 PM

clean and jerk
wu
65x1x10, failed one rep, others were pretty good.

Power snatch + oh squat
wu
40x3+3
45x2+2
50x1+1
52x1+1
54xf
54x1+1
56x1+1
60x1+1
62x1+f
62x1+1

Back squat (high bar no belt as usual)
wu
102x5
102x5
102x5

Chins 7,5,4

High rep squats felt hard, cardio was the main thing. Also my lower back and lower abs felt fatigued way more than my quads. Totally not the way it should be, but high bar squats without a belt feel way more challenging on low back/abs than low bar with or without a belt. I think I'll keep training like this and just do the two lifts, squats, a pseudo-accessory (pulls, rack jerks, tall jerks, oh squats, etc.) and throw in some benching once or twice a week as my programming. The programming coach has had me on doesn't feel right.

Evoken · 06-22-2010, 10:28 PM

Can't find the oly thread, so I'm putting it here. Interview with Pat Mendes:

http://www.youtube.com/watch?v=We0HbSOp4do

Jessica, 63kg lifter 17.

http://www.youtube.com/watch?v=QuVtolRSvLE

Evoken · 06-24-2010, 12:28 AM

Clean
40x3
50x2
60x1
70x1
75x1
80x1
83x1
85x1
75x1x3
75xf

Bench
wu
187x5x2 too fried for third set

Light Front squat
50x3
60x3
70x3
80x5x3

Evoken · 06-28-2010, 12:16 AM

6-25-10
kgs
Rack Jerk
40x5
50x2
55x1
60x1
65x1
67x1
69x1
71x1x2
73x1
75xfx2
75x1 ugly

Full snatch
Grinded out like 12 singles at 40

Clean
40x3
50x3
60x3
65x2
70x1
75x1
80x1
70x1x3
70xf

Overhead Squat
55x5x3
Happy with jerks, changed my dip to initiate it by pushing hips back and getting on the outside of heels. Need to work on getting lower and locking out better

6-27-10

pounds

Low bar squat!!!
wu
264x5 too ambitious
242x5x2 maybe too easy

Bench Press
wu
187x5x3 First set was hard as **** and I almost failed the 5th rep. Sets after got easier. I'm going to move the weight up next time, finally.

Deadlift
132x5
176x4
220x3
274x2
330x3
Frustrating, couldn't get 4th rep off the floor.

Kind of a wakeup call today. My strength in squat/dl/bench hasn't gone up as much as I would have hoped the past month or so; I did get better at cleaning/snatching/jerking though. My bw went down from 207 to 198 unintentionally so that probably factored in a little. I guess I don't regret it as it helped to focus every session on getting better at the oly lifts. It's time to switch to the SS olympic lifting program with 2 days of work on cj/sn and 2 days on SS lifts. I may do high bar squats instead though, I'll see how it goes, leaning toward low bar because just because high rep high bar squats raped the **** out of my knees even with not that hard weight, and high bar is simply harder and more draining.