Koings Olympic lifting log

[Koing]

15th session

28/02/2011

Dynamic warm ups

bar work
40 PC + split jerk
40 C&J
60 PC + split jerk
60 C&J
80 PC + split jerk
80 C&J
100 C&J
110 C&J
120 C&J
125 x failed jerk
125 x failed jerk
110 C&J
125 x failed Jerk
110 PC + PJ
125 x failed jerk
60 PC + Jerk
80 PC + Jerk
100 PC + Jerk
115PC + Jerk
125 x failed Jerk

just feeling drained from Saturday and Sunday. No real pop. I felt fairly strong and the Cleans were okay, but the Jerks were rubbish.

I think I'm going to hammer out lots of singles at 110-115-120 to make them ultra clean. I'm seemingly being a f0cking tard with the Jerks, 80-100-110 are good. But 120-125+ it's f0cked . back leg stiff, forward lean, front foot not moving far forward . Left hip is also giving me BS which is making the dip and drive painful and not confident Going to smash some anti inflammatorys and see how I get on on Wednesday.

GHR
x5
x5
x5

Bicep curls
20 x 30reps

A pretty rubbish session. I'll see how I get on Wednesday after more rest.

Koing

 

[Koing]

16th
02/03/2011
Dynamic war ups
C&J
bar work
40 x 1 + 1 extra Jerk
60 x 1 + 1 extra jerk
80 x 1 + 1 extra Jerk
100 x 1
110 x 1
115 x 0 : wtf @ sh!t jerk?!
115 x 1 : got it, but the Jerk wasn't perfect
110 x 1 : much better
112 x 1 : okay
112 x 1 : better
120 x 1 : good
130 x 1 : good
140 x 0 : failed Jerk, but fairly close
140 x 0 : failed Jerk, not close, 2nd attempt at 140 Clean felt much heavier
Back Squats
110 x 2
130 x 2
150 x 1
170 x 2
170 x 2
170 x 2
Bench Press
50 x 46reps + 2 + 2 lol should be able to do 50 @ 50
Bicep curls
bar x 30reps
Military Press
bar x 30reps
GHR
x6
x6
x6
Decline sit ups
12
12
12

 

[Koing]

17th Session
5/03/2011
Dynamic stretches
Snatch
bar work
90 x 1 : yeah you read that right. Buddy was failed to Snatch 90 so I showed him how to do it, felt heavy on my wrists but not too bad off the floor
40 x 3
50 x 2
60 x 2
70 x 2
70 x 2
80 x 2
80 x 1
90 x 1
95 x 0
95 x 0
95 x 0
95 x 0
95 x 0
95 x 1 : stayed over the bar better
Back Squats
110 x 3
130 x 6
150 x 6
Wide Grip Pull ups: Paused
12reps
GHR
x6
x6
x6
Done
Koing

 

[spamsk8r]

Got to jack up your numbers mate if you want to OLift big weights Your lifting very well for your squat numbers!

Do back and front squats. I personally hammer backs but I front squat very strict and I switch it up. I"m hammering my back squats at the moment. I can FS 170kg, or 150 for 6 at the top end when on point.

Some people gain on their backs but nothing on their front due to the way they front squat. It isn't so strict = it won't help you out so much. But most are hampered by technique issues.

Your front should be closer to your front squat, about 120.

How many sessions do you do a weak in olifts and squats?

Koing

Right now I'm doing 2 days a week of each (o-lifts and back squats), weighted chins, weighted dips, and shoulder press on squat days. My front squat is rock-solid, so no technique problems there (I can maintain upright torso in an ass-to-ankles squat, with upper arms parallel to the ground). I'm slowly increasing the weight used on the squats (5 pounds per session), which is working well right now. I've got my first weightlifting meet this weekend, so I'm taking this week as a deload/technique week.

I think I'll stick with my current plan for 8 weeks after this weekends comp, and just see how it goes. Thanks for all the tips, it's really appreciated.

 

[Koing]

Good stuff mate

Yeah go to singles on Snatch and C&J and a moderately heavy triple. Don't go too crazy, just to about your starters or so. You want to stay fresh and be ready for the comp

Let us know how you get on! Smash it!

Koing

 

[spamsk8r]

I ended up snatching 70kg (10kg shy of my PR, video shows I was *way* slow in the third pull) and C&Jing 107kg (PR tie) for a 177kg total in the 94kg class, which put me 3rd out of 5. Not really happy with my snatch performance, but my shoulder's been giving me problems as of late, which I think is making me a little shy getting under the bar. Pretty happy with the experience overall, though, and seeing some of the guys (and girls) there destroy it was really motivating. Looking for a 200kg total next time!

 

[Koing]

19th Session

13/03/2011

Training at www.core-cambridge.com today!

Dynamic stretches

Snatch
bar work
40 x 3
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1
110 x 1
112.5 x 0 : in front
112.5 x 1 : +2.5kg SB (Seasons Best)
115 x 1 : +5kg SB smoked it

C&J
bar work
40 x 2
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
135 x 1 : Equal training SB
140 x 0 ; caught it but then it let it go in front = fail
140 x 0 ; caught it, rolled me over
140 x 0 ; got the Clean, missed the Jerk

Back Squats
70 x 3
110 x 2
140 x 1
160 x 1
170 x 1
180 x 0 ; buried, maybe the 3 attempts at 130 wore me out?

GHR machien
x5
x5
x5

beasted!

Koing


Video from the session of some of my lifts
http://www.youtube.com/watch?v=AvKYvsx35hw



Video from about a month ago
http://www.youtube.com/watch?v=8I5oCC7oF6g

I can Jerk well at times! The 130 and 135 Jerks felt sharp, going to work on getting on to my toes and then splitting fast once on my toes. Jerks look really good! In fact some of the best I've done! Dip and drive also very good. It's just about being consistent when it's heavy 140+ and getting it done...

Koing

 

[Koing]

I ended up snatching 70kg (10kg shy of my PR, video shows I was *way* slow in the third pull) and C&Jing 107kg (PR tie) for a 177kg total in the 94kg class, which put me 3rd out of 5. Not really happy with my snatch performance, but my shoulder's been giving me problems as of late, which I think is making me a little shy getting under the bar. Pretty happy with the experience overall, though, and seeing some of the guys (and girls) there destroy it was really motivating. Looking for a 200kg total next time!

What did you weigh and what were your attempts like?

These are your competition PB's mate

Yes small injuries will give you problems mate.

Thats the beauty of a competition. It really focuses and motivates you that much more to train for next time This is why I encourage the guys I coach to compete. I don't coach guys that don't compete. They can get coaching somewhere else. I only want to coach guys that step up and compete.

Congrats mate and next time. When your happy with your PB's you won't improve anymore. NEVER be satisfied.

Koing

 

[spamsk8r]

What did you weigh and what were your attempts like?

These are your competition PB's mate

Yes small injuries will give you problems mate.

Thats the beauty of a competition. It really focuses and motivates you that much more to train for next time This is why I encourage the guys I coach to compete. I don't coach guys that don't compete. They can get coaching somewhere else. I only want to coach guys that step up and compete.

Congrats mate and next time. When your happy with your PB's you won't improve anymore. NEVER be satisfied.

Koing

I weighed in at 92kg. My snatch attempts were 66kg, 70kg (miss), and 70kg. C&J attempts were 97, 102, and 107.

I'm getting physical therapy for my shoulder now, which should help prevent future injuries to that shoulder, so long as I take care of it. Can't snatch heavy for a while, but once it's healthy I hope to put up some better numbers.

Now to find another competition to start training for!

 

[Koing]

I see mate.

How did you injure yourself? Take it easy and build yourself back up. It's a pain in the ass but it has to be done mate.

Book that competition! Do you train at an oly club with a coach?

Koing

 

[Koing]

20th Session

16/03/2011

Dynamic warm ups

C&J
bar work
Jerk bar work
40 x 2
60 x 2
80 x 1
100 x 1

110 x 1
115 x 1
120 x 1
125 x 1
128 x 1
130 x 1
135 x 1
138 x 0 : failed jerk
138 x 0 : failed jerk
138 x 1 : got it, hips behind a bit, feet could be better

Back Squats
bar x 4
70 x 3
110 x 2
130 x 1
150 x 1

160 x 1
170 x 1
180 x 1
185 x 1 +5kg SB

GHR
x6
x6
x6

Decline sit ups
x12

http://www.youtube.com/watch?v=05ZAgHf2vQE

Koing

 

[Koing]

21st session
21/03/2011
Dynamic stretches
Bar work
40 x 2
60 x 2
80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
on the fence to take 135 or 140? f0ck it, go big or go home
140 x 1 ; dominated it, completely stamped my authority over this
145 x 0 ; jerk behind, not quite enough bar heigh, leant forwards a bit in the dip
145 x 1 ; booyah! +7kg SB, 2kg behind COMP PB. Deep split, nearly lost it overhead but fought it and kept it. CORE STABILITY.
148 x 0 : Good clean, a bit in front, didn't get the hips through the bar
148 x 0 ; lame attempt, the bar still went to about my forehead
10min break
Back Squats
bar x 5
70 x 3
110 x 2
140 x 1
160 x 1
170 x 1
180 x 1
190 x 1 : +5kg SB
180 x 3
183 x 4 : 4RM
180 x 2/3 : bailed the 3rd rep, nothing left in legs
GHR
x8
x8
x8
Decline sit ups
x12
x12
x12
Cleans felt strong, better position off the floor, hamstring work is helping out here and I'm not really tensing my lats off the floor, wasn't doing this before. Before I'd have my shoulders back, but no lats. Work on speed under the bar. Hanging on too much at the top.
Jerks : felt strong today. Just hammered it out. Made a big effort to plant the heels down and drive through them. Got 145, most I've done in 18months, really happy! Strength levels are good as Cleaned 140, 145, 145, 148 and 148 and managed to Jerk 140 and 145.
Back Squats stronger then ever. I did 201 before but that was after the Russian Squat Routine and me not lifting and only doing squats for 7 weeks. Really pleased with the 190 and then the 3 sets at 180. Check out the bail on the 3rd set! lol, probably could have gotten it had I got not all adventerous on the 182 for 4...legs just ram out of steam on the last 180.
I don't feel too bad today, only a bit sore. Going to see what I can smash up on Wednesday. Comp on Saturday but I'll just do what I can.
I thin C&J twice a week is helping out a lot.
Koing

http://www.youtube.com/watch?v=oRSRGacjU8k

 

[Koing]

22nd Session

23/03/2011

Dynamic stretches

C&J
Bar work
40 x 2
60 x 2
80 x 1
100 x 1
110 x1
120 x 1

hmmm....left hip is giving me sh!t...I'll ease up on lifting today...

Rested about 40mins whilst my bro hammered on with his olifts

Back Squats
bar x 6
70 x 3
110 x 2
140 x 1
160 x 1
170 x 1
180 x 1

Hip not feeling great, resting it...

GHR
x8
x8
x8

Man these are feeling A LOT better then a few months ago! Impressed with the progress here.

Decline sit ups
x12
x12
x12

Koing

 

[Koing]

26/03/2011 LSE Comp

Bw 91.10kg. I thought I'd be heavier, but apprently not.

Felt terrible going to do my lifts. I ate way too much food for breakfast, a proper athletes breakfast...

bacon and egg roll with chips! Got a 2nd portion and was way too stuffed...felt sick a few times when warming up , next time don't be so greedy and eat less!

Snatch
110
118
123x not a bad attempt, didn't feel very sharp, but 118 is the most I've done this year and I haven't Snatched in 2 weeks and I got 115 that time in training.

C&J
135 I had missed 130 in the warm up room behind lol, I roll forwards on to my toes in the drive phase
143 stuck it well,
148 +1Kg PB PIMP, felt sweet to get a PB! Felt strong

118/148
266

5/6 lifts, wtf?! I haven't gotten 5/6 lifts for YEARS. I looked at my comp book and definitely in the past 3yrs I have not gotten 5/6 lifts lol. I can probably go back another 2-4yrs and not find a 5/6 lift comp! lol

I didn't feel so great due to the amount of food I ate so I think it was a wise choice to get my openers of 110/135 and to 'build' on this. I've gone 2/6 3/6 starting heavy and gotten PB and PB totals.

I qualified for the British as well so thats cool.

I have another comp next week so I'll see what I can get.

http://www.youtube.com/watch?v=1r1MYVWOjsg

Koing

 

[Koing]

23rd Session

28/03/2011

Dynamic warm ups

Front Squats
bar x 6
bar x 5
60 x 3
80 x 2
100 x 1
120 x 1
140 x 1

150 x 1
160 x 1
170 x 1 : equal PB
172x broke me
160 x 1/2 had intended to double it, but felt way too heavy
150 x 2
150 x 2

C&J
bar work
50 x 2
70 x 1
90 x 1
100 x 1
110 x 1
120 x 1
130 x 1
135x my right arm slipped out and I hit myself in the face almost knocking myself out, still squated up with one arm holding the bar. Didn't even attempt to rerack and dot he Jerk as that would have been epic and I wasn't in the condition to after the FS.

It's pretty lame that I can 150 for double is hard when I C&J 148 about 2days ago. It always feel so much easier on a comp day with adrenaline pumping. When I can start hammering on 180/190 that should give me plenty of strength.

GHR
x4
x4
x4

Decline sit ups
x12
x12

Koing

 

[Koing]

http://www.youtube.com/watch?v=tGeHO_vKRi4

 

[Koing]

24th Session
30/03/2011
Dynamic warm ups
FS
bw lol
bar x 6
bar x 6
70 x 4
120 x 2 just for you gqartguy!
145 x 1
160
172x better attempt then the Monday!
15min break : literally I go lie down in the corner with my feet up lol
C&J
bar work
40 x 2
60 x 2
80 x 1
100 x 1
120 x 1
135 x 1
140 x 1 felt good
145x not quite enough juice for the Jerk, but it wasn't a bad attempt
15min break
Snatch
bar work
50 x 2
70 x 2
90 x 1
100 x 1
110 x 1
115 x 1 nice!
121x fairly close, rolled behind
121x not hugely close
15min break
FS
60 x 3
110 x 1
140 x 1
150 x 1
160 x 1
Done!
Comp on Saturday!
Koing

http://www.youtube.com/watch?v=VCVcN2fJIMY

 

[spamsk8r]

I see mate.

How did you injure yourself? Take it easy and build yourself back up. It's a pain in the ass but it has to be done mate.

Book that competition! Do you train at an oly club with a coach?

Koing

The injury is from a combination of being a desk jockey (sitting all day at work), tightness in my pecs/deltoids, and not listening to my body when it hurts. Basically I can't keep my bone in the shoulder socket in a heavy snatch/OHS. It's just a recurring thing that needs to be fixed if I'm going to be serious about training.

I don't train at an Oly club, or with a coach (even though I would love to). I'm a trainer at a local Crossfit gym so I come in and lift there. A few of my fellow trainers are USA Weightlifting certified, and I get help from them here and there, but nothing like a real weightlifting coach. I'm hoping to drum up some more interest in weightlifting and get a club started at our gym, but that's definitely a ways away in the future.

There's a meet coming up in June at the same place my last one was held, so depending on how the shoulder feels I'm definitely considering it. 3 more weeks of physical therapy, then I can test it out.

 

[Koing]

The injury is from a combination of being a desk jockey (sitting all day at work), tightness in my pecs/deltoids, and not listening to my body when it hurts. Basically I can't keep my bone in the shoulder socket in a heavy snatch/OHS. It's just a recurring thing that needs to be fixed if I'm going to be serious about training.

I don't train at an Oly club, or with a coach (even though I would love to). I'm a trainer at a local Crossfit gym so I come in and lift there. A few of my fellow trainers are USA Weightlifting certified, and I get help from them here and there, but nothing like a real weightlifting coach. I'm hoping to drum up some more interest in weightlifting and get a club started at our gym, but that's definitely a ways away in the future.

There's a meet coming up in June at the same place my last one was held, so depending on how the shoulder feels I'm definitely considering it. 3 more weeks of physical therapy, then I can test it out.

I see mate.

I have lose shoulders also...I can drop them out of the socket about an inch by contracting in a certain way. The left is more loose then the right. Loose ligaments but it doesn't affect me at all in the OLifts.

Oh I see mate. The certified guys should be fairly decent but as always it's not quite the same as a guy who only coaches OLift guys and has more experience. They'll improve with experience and the more coaching they do. What are their lifts?

Do the comp if your good to go mate!

Koing

 

[Koing]

16/05/2011

FS
177 +2kg PB, it's been 3 weeks coming...
180 buried
160x2 +5kg for 2RM
162x2 +7kg for 2RM

2nd round of squats
172 + 12kg for the 2nd round of squats, previous PB was 160

http://www.youtube.com/watch?v=6nzY4rAEtC8

 

[DivideBYZero]

Off topic, I know, but what was the cause of the EML?

 

[Koing]

Off topic, I know, but what was the cause of the EML?

f0ck knows man...just weirdness. My battery goes flat after 10 days of no use?! TF? I bought the battery new last year! A pain when I go on holiday and come back to a flat battery

Koing

 

[Koing]

25/05/2011

FS
bar x6
bar x6
70 x4
100x2
130
150
162.5
170x
170x
150x2
165x


Clean
140 straight from failing the 165 FS
160x
160x
http://www.youtube.com/watch?v=PeUQrW7MD0k

Koing

 

[Koing]

28/05/2011
FS
165 -happy with that on a Saturday, felt so f0cking heavy
Clean
140
150
160 http://www.youtube.com/watch?v=R1cTNokk708
Pull atrocious off the floor, hips hike up like a mofo, saturday session...I do what I can with my prolapsed L4, just doesn't work with a few hrs of being 'up'. Works much better in the evenings when I've been up and about for 10-12hrs. I get under, don't catch the bounce and the squat up wasn't a bad attempt, just not enough in the legs.

29/05/2011
FS
140
150
160 -not bad, felt so f0cking heavy but better then the 150.
Got snipes to
C&J 172kg, Clean 173 3x, missed the Jerk
FS 201kg on the 2nd attempt.
Koing

 

[Koing]

01/06/2011

Had a proper h@rd on for training, went a bit limp at 1630 when I had a bunch of issues dumped on me...left the office at 1840, but felt good due to me smashing some issues out with my cunning smarts h@rd on back on. People must have been a bit scared on the tube with me about...

FS
bar x 4
70 x 4
110 x 2
140 x 1
160 x 1 : felt light, sweet!
170 x 1 : smoked it
178 +1 PB booyah! back straightest it's ever been on limit weight!
180 +banana skin x : a bit too much, next time 179 + banana.

I think I'll take away upping my pb by 1kg at a time. I've NEVER gotten a PB after another PB by jumping 2-5kg...

Cleans
PC 70, full clean, uber fast
PC 110, full Clean, uber fast
130
150
160 booyah! Tried to FS it after the Clean...felt so light on my shoulders but couldn't quite drive through the sticking point...
163x racked it, not enough juice in the legs...why did I try to FS teh 160 after the Clean?!
163x ballsed it limp
163x better, needed to keep more upright
163x best pull, but I was always going backwards and caught on heels

2 PB's so sweet!

I PB on avg about once a fortnight...it'll be interesting to see what I can push next Monday. Sat will be a session to get some training done. I'll probably do a few more doubles on the FS.

Wrist is on the mend but not quite ready to do over head work.

Koing

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