I whooped the gym yesterday

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Koing

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
Yup like the title says.

New PB for Snatch from High box's 80kg x 2reps
New PB for Snatch Balance 85kg x 1r

140kg x 2reps
http://homepage.ntlworld.com/ph.chea/Koing%20140kg%20x%202reps.wmv

145kg x 2reps (new PB)
http://homepage.ntlworld.com/ph.chea/Koing%20145kg%20x%202reps.wmv

150kg x 2reps (new PB)
http://homepage.ntlworld.com/ph.chea/Koing%20150kg%20x%202reps.wmv

I planned on hitting 160kg by the end of this year. I pretty much feel I can get 160kg now but won't try until after the competition so it doesn't mess with my schedule.

Koing
 
O

ojai00

Diamond Member
Sep 29, 2001
3,291
1
81
That's a whole lotta weights there. Looks like you can hurt yourself the way you're doing the squats because you're using your back to help you up. Those stands that hold the bar don't look very safe either. :)
 
Red Dawn

Red Dawn

Elite Member
Jun 4, 2001
57,529
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Originally posted by: Skoorb
Originally posted by: Red Dawn
Damn watching that makes my back hurt
Click to expand...
You swine I was going to say EXACTLY the same thing, and it's true.
Click to expand...
He isn't even using a weight belt:Q

That kind of lifting requires real strength. Koing is somebody you would want around if you had to move a Piano up a few flights of stairs.
 
edro

edro

Lifer
Apr 5, 2002
24,326
68
91
Wow... that is crazy. Good Job.

330Lbs is a TON! (not literally a ton)

My max the other day for 8 reps was 200Lbs (non ass to grass).
 
Y

yobarman

Lifer
Jan 11, 2001
11,642
1
0
damn nice work... how much is 150kg? 330 lbs right? I think the most I ever squated was 345 for about 4 reps. My legs are incredibly strong but my joints are really messed up, which prevents me from going as high as I physically could. I sprained my right ankel many weeks ago and it still hasnt healed, and I got a bum left knee which sprains once or twice every year... so its really weak. :( sucks.

Hopefully by adopting a new program and diet this summer I'll be able to drop 45 lbs and it will reduce a lot of stress on my joints, but improving posture and having some flaxseed oil every once in a while can't hurt either I guess.
 
Koing

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
Originally posted by: Red Dawn
Originally posted by: Skoorb
Originally posted by: Red Dawn
Damn watching that makes my back hurt
Click to expand...
You swine I was going to say EXACTLY the same thing, and it's true.
Click to expand...
He isn't even using a weight belt:Q

That kind of lifting requires real strength. Koing is somebody you would want around if you had to move a Piano up a few flights of stairs.
Click to expand...

Thanks Red Dawn.

Yup no belts no straps no nothing.

My back is fine. Remember you build up to the weight and don't just lift a lot one day. My back is strong as the position I keep my back in is strong. It is always straight and not curved. The back stays straight and you lift with your legs.

Originally posted by: ojai00
That's a whole lotta weights there. Looks like you can hurt yourself the way you're doing the squats because you're using your back to help you up. Those stands that hold the bar don't look very safe either. :)
Click to expand...

Yup I'm shifting some weight now. Just takes time and anyone can lift that much with form and time. The back stays straight and you drive your hips in under the bar. Makes you lift more due to the shortening of the lever by moving your hips in.

Btw the stands are stable. Never had them drop or fall on me during my 3yrs at the club. You don't see the bottom part of the stand, but they are very heavy to make for a solid balance when the weight is heavy.

My coach is great. Very knowledgable.

Koing
 
M

mAdD INDIAN

Diamond Member
Oct 11, 1999
7,804
1
0
You know, if I randomly saw you on the street, I wouldn't think you would be able to lift that much. You look built, but not 'I can lift 150kgs built'.

Your like a sleeper (reference to cars that are fast but don't look fast).
 
H

HamSupLo

Diamond Member
Aug 18, 2001
4,021
0
0
Originally posted by: ojai00
That's a whole lotta weights there. Looks like you can hurt yourself the way you're doing the squats because you're using your back to help you up. Those stands that hold the bar don't look very safe either. :)
Click to expand...
 
Koing

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
Originally posted by: mAdD INDIAN
You know, if I randomly saw you on the street, I wouldn't think you would be able to lift that much. You look built, but not 'I can lift 150kgs built'.

Your like a sleeper (reference to cars that are fast but don't look fast).
Click to expand...

lol

Thanks. Yup I don't want to get too big it's much tougher to do other sports being big. I dream of hitting 200kg for a triple. But one would be good :beer:

Originally posted by: Spamela
you can't lift big without a big grunt.
Click to expand...

Indeed that is true. Can't lift big without the grunt on the way up.

Koing
 
Turkish

Turkish

Lifer
May 26, 2003
15,547
1
81
heh decent, but could be better for your size ;) I used to squat 450lbs X 4 in high school. I was massive by then, but now I lost a lot of muscle, I am doing low 300s these days. You probably will kick my ass at bench/incline press though.
 
J

jjyiz28

Platinum Member
Jan 11, 2003
2,901
0
0
good stuff man. i always enjoy your videos. for your height/weight, 330lbs 2reps is very impressive. i bet you could do more than people who are physically bigger than you. and you go beyond parallel, impressive man.
 
S

SludgeFactory

Platinum Member
Sep 14, 2001
2,969
2
81
just curious Koing, IIRC your main focus is the olympic lifts. do you regularly train back squats? what other assistance exercises do you do and how frequently?

olympic lifting is something I would like to get into at some point. the technique, power, and flexibility that go into those lifts are very impressive to me. unfortunately it's so far below the radar in the USA that it's not even funny.

another question, how much have your vertical leap and sprint times improved since you started this training? :D
 
StageLeft

StageLeft

No Lifer
Sep 29, 2000
70,150
5
0
olympic lifting is something I would like to get into at some point. the technique, power, and flexibility that go into those lifts are very impressive to me. unfortunately it's so far below the radar in the USA that it's not even funny.
Click to expand...
That's for damn sure. I've never seen those olympic moves actually done in real life. Squats, bench are what I see. I see a tiny minority of people even do deadlifts.
 
Koing

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
16,843
2
0
Originally posted by: Sid59
good job.

i can do 1 pullup on demand.
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That is DAM impressive man. I one day would love to put some time aside to work on this. But for now it is all about OL and some Gymnastics.

Thanks jjyiz28. Yeah I'm stronger then most bigger people and some that train but if you train hard your size matters. Had a guy at the club. He weighed 120kg! He back squat 185kg to rock bottom for one at 17. But he was a big ah heck. Not all muscle but dam big and strong. But I Olympic Lift better then he did :D

Yup Skoorb it is rare to find someone doing the Olympic lifts or even a DeadLift! Ashame really, but most serious athletes will do some varient of the olympics lifts for training purposes though. That is given.

Originally posted by: SludgeFactory
just curious Koing, IIRC your main focus is the olympic lifts. do you regularly train back squats? what other assistance exercises do you do and how frequently?

olympic lifting is something I would like to get into at some point. the technique, power, and flexibility that go into those lifts are very impressive to me. unfortunately it's so far below the radar in the USA that it's not even funny.

another question, how much have your vertical leap and sprint times improved since you started this training? :D
Click to expand...

Yup my main focus is OL's and I squat every single session I am in the gym. I alternate front and back squats. Back Squats on Jerk sessions and Front Squats on Snatch sessions.

Assistance exercises: I do a variety of technical stuff (OL stuff): Snatch from hang, Clean from hang, Snatch from high box's, Clean from high box's, Snatch Balances, Jerk starts, Jerk lock outs, Snatch pulls, Clean pulls, Power Jerks,

I of course do squats. Squats every session.

I don't do all of those assistance exercises at the same time. I have done them all in the past though on various training cycles. Just depends what my coach wants me to work on. I use to do more strengh assistance exercises but I've done a bunch of that in the beginning to get overall strength up to par:

e.g.

Military press,
Close grip Bench press
Bench Press
Straight arm pull overs
Bent forward rows
Ab stuff (bulk offs, incline sit ups + weight, incline sit + weight + twist, leg raisers)
Dips,
Pull ups,
Romanian Deadlifts,
Deadlift,
Curls

I train 3-4x a week in OL and the reps and sets various but a good *basis* is 6reps x 5 sets on any exercise for strength and you will gain some mass also. Just eat a lot for mass.

I can't give an exact figure on my vertical but it is defiantely higher. Before I started to OL I had a good vertical already but it is higher now. You could improve your vertical A LOT if you OL properly. Sprint times are up. I'm faster now but I ran a 12.5s 100m when I was 15 on grass.

Hook up: http://www.usaweightlifting.org/usaw_reg_clubs.html

I checked your profile and if you live in Louisiana there a club in your area:

SHREVEPORT/BOSSIER WLC
ATTN: Kyle Pierce
2018 Shadywood Lane
Shreveport, LA 71105
(318) 869-1503
(318) 795-4241

LWC #24 - SOUTHERN


Hope you get in to OL and enjoy it :beer:

Koing
 
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