Squats, pulls, and curls

that is very possible. Yes I meant the jerk :D
 
I kinda drop, then pause a bit, then explode upwards, are you suppose to go down then quickly explode up while the bar is still going down, sorta, so you kinda hit the bar on the way up? or what?
Click to expand...

Well..... You drop and drive the bar up as fast a possible. DON'T PAUSE!!!! You will get a lot more out of your drive. Drop, drive, and drop. Fast. (Drop and pop would be the first 2 parts.)

You should not be able to "hit" the bar on the way up.
 
oh and G. In competition, when you have lifted and gotten the weight up. Is there a set time you have to hold and control the weight before the judges approve it? Or do you just have to show you're in control and no specific time you have to hold it?
 
You wait until the judge says "Down" Some give a hand motion as well. They say this when you show control of the weight. However long that may take.
 
Ok so there's nothing like show you are in control for 2 secs or anything like that? cool thanks.
I'm watching the European Championship. The sound when they finish the lift, is that a sound tha means it is a good lift?
one sound for approved and one sound for failed I think..
 
Last edited:
Sunday 20.04.08

Week 7 Day 3

A1 Power clean
1x3 220
2x1 242
1x2 231

B1 Clean grip hang power snatch
1x3 121
2x1 132
1x2 126.5
2x3 121

These are cool. Challenging to get the weight so far up with catching it at lockout and not pressing it out (like a lot of people do)

C1 Snatch balance
1x3 121
3x1 132
1x2 126.5 (here things started to get tough.. work capacity sorta gives out quickly with these overhead stabilization things)
1x1 132
3x3 121

I'm happy with the singles at 60kg.

D1 Clean pulls
1x3 275
1x2 297
1x1 319
1x2 286
3x3 275

Happy with these. form is improving, I get the explosive pull to be more like it is in a clean.

E1 Back squat
1x3 253
1x1 275
1x1 297 (this was VERY hard, slooooow)
1x2 264
1x1 275
1x2 265
2z2 253

Happy with this, was very hard but I got through it.

F1 2 med ball pushups
6+6
10+10
6+6

one big and one small ball, so I had to stop mid set and switch hands, thus the 6+6 etc

F2 Hanging leg raises
2x10 BW
1x09 BW


F2.5 Ab pulldowns, standing
2x12 99
1x12 95.7 (done at different station)

These were done right after the hanging leg raises with no rest.

F3 Pendlay row
2x7 154
1x8 154

perri workout: 60 dex 30 protein
post workout: 60 malt 30 protein
 
Tuesday 22.04.08

Week 8 day 1

A1 Hang snatch
1x3 121
1x3 132
1x3 137.5
2xF 137.5

First set failed I pulled it too low and had to drop it in front. Second set I was afraid of pulling it too low and pulled it too high, I dropped under too fast to stop, and the bar fell down in front, for some reason I didn't let go and sorta stood up and caught the bar in an RDL position right above the floor. I'm pretty glad my hams are string because that would have been an injury without strong hams. I don't know why the hell I didn't drop the bar.
After all this I didn't bother with any more sets my game sorta got ruined.

B1 Power clean
1x3 220
2x2 231
1x2 209
2x3 198
1x3 187

I lowered the weight a lot compared to what I usually lift. Power cleans are not working at all for me. I'm thinking of doing hang power cleans instead, but I'm not sure.. they have been stuck at this weight for as long as I can remember

C1 Jerk
1x3 198
1x2 209
1x3 198

Getting the hang of the technique better. Problem is still being able to actually stabilize the weight once I get it up there. Are there any assistance exercises I could do for this exact thing? heavy military press lockouts? static holds?
I hate doing 3 reps on these, I have to hold my break during the exercise and when I'm holding it and fighting with it overhead, then down again, breathe a bit, then all over again. Not to mention the fact that breathing is a bit hard with that much weight racked on your shoulders. I can't find my camera, so I couldn't get a vid :(

D1 Front squat
1x3 209
2x2 220
1x3 209

D2 Rear delt fly
2x10 17.6

D2.5 L lat raise + ext rotation
2x10 13.2

E1 RDL
1x3 346.5
3x2 357.5
2x2 346.5

these were easy peasy. Hopefully this strength will last until next time so I can up and finally start doing tripples at 352.

F1 Bench press
3x5 192.5
1x5 198
Pushups: 1x12 right after the last set of bench.

F2 BOVBBROW 45 degree
1x10 154 overhand
1x12 154 underhand
1x13 154 overhand

I liked not bending over so much (begging for out of context, I know) I managed to pull more with my back somehow. I'll be doing more of this.

F3 High cable side bends
2x12 77
1x10 84.7

Perri workout: 60 malt 30 protein
PWO: 60 malt 30 protein
 
Thursday 24.04.08

Week 8 day 2

A1 Clean
1x3 209
2x2 209

Hip flexor hurt. I ain't got the hang of cleaning. Either I pull too hard and catch too high, when I pull lower and go down my hip flexor hurts. I simply thing the pretty violent eccentric action in the catch is too much for my hip flexor at this point.

B1 Clean grip hang power snatch
1x3 121
3x2 126.5
2x3 121
1x4 115.5

C1 Clean pull
1x3 275
4x3 286
2x2 286

D1 Back squat
1x3 253
4x3 264
2x2 264

Happy with the back squats. the 4 triples were very hard!

F1 Bench press
1x3 220
1x4 220
1x2 231
2x3 220

I got 4 reps with 220, last time I tried with 220 I got 2 reps. :D

F2 Cable row
3x10 95.7

F3 Sit ups
1x15 11
1x13 11
1x12 11


Perri: 60 malt 30 protein
PWO: 60 malt 30 protein
 
I'm nearing the end of the program. the two last weeks have 150 and 100 reps respectively, last week is look on as a taper. The rest of the weeks alternate between 210 and 180 reps. The taper is supposed to be a "before competition" thing, I'm not gonna compete but I think I'll do the taper anyways. After the taper I'm not quite sure.. I sorta want to do something a bit more BBer like, get my biceps up, since they are small compared to the rest, but I also want to keep up the oly lifting. I might just start the program over with a few minor changes.
 
Saturday 26.04.08

Week 8 Day 3

A1 Hang snatch
1x3 110
5x3 132

B1 Clean and jerk
1x2 176
2x2 187
1x2 176

C1 Snatch pull
1x3 192.5
4x3 203.5
2x2 192.5

These are getting easier. the 192.5 goes as high as it can go without dropping my elbows under the bar.

D1 Front squat
1x3 209
1x3 214.5
1x2 225.5
1x2 214.5

I wasn't suppose to do the first tripple at 209, but I thought I did 203.5 for 3 last time, so I did that set then I found out I did 209 last time, and I wanted to up the weight, so I did :p

D2 rear delt fly
2x12 15.4

E1 Overhead lockouts
2x8 132
1x9 132

Didn't like these. I need to find some kind of upper body push to put in here.. something that I like doing. It was really awkward to stop the weight overhead.

E2 Pendlay rows
1x9 154
1x8 154
1x7 154

E3 Dragon pike practice
did some eccentric reps:
1x5 BW
then I did 2 sets of dragonpikes with my legs bent at various angles and starting with the legs a bit off the floor some reps, etc as I can't do full dragon pikes yet.

Perri workout 80 malt 40 protein
PWO: 80 malt 40 protein
 
Didn't like these. I need to find some kind of upper body push to put in here.. something that I like doing. It was really awkward to stop the weight overhead.
Click to expand...

What do you mean, "stop the weight overhead?"
 
well I'm used to stopping and reversing the movement further down, like at chin level, but now I was just doing lockouts, so I just took it a little bit down, then up again.. felt really awkward, but could be because I'm not used to it.
 
I'm thinking about adding overhead holds with a snatch grip. On my power snatch, I sorta have a problem holding the weight overhead, same with jersk, I think it might help.
 
my diet has been ****ed the last few days.. can't gain anything like this. like today, breakfast, lunch, waffles.. and here I am and it's 21:42 pm.. Gotta make sure I get my cals in everyday otherwise I won't grow
 
well I'm used to stopping and reversing the movement further down, like at chin level, but now I was just doing lockouts, so I just took it a little bit down, then up again.. felt really awkward, but could be because I'm not used to it.
Click to expand...

OOOOHHHHHH...... So you are not doing the lockouts off pins in a rack or anything? That would feel a little different.

my diet has been ****ed the last few days.. can't gain anything like this. like today, breakfast, lunch, waffles.. and here I am and it's 21:42 pm.. Gotta make sure I get my cals in everyday otherwise I won't grow
Click to expand...

A couple of days won't matter. You will be good to go. :beerchug:
 
not off pins, my gym doesn't have a power rack, so I just have to stop the bar somewhere over head and try to make it the same place every time. I'm thinking about switching it for overhead snatch grip holds though.. but I dunno if they work well.. I have seen some olifters use them.
 
You must log in or register to reply here.
Back
Top