Koings Olympic lifting log

[Koing]

off to a resounding NON STARTER...I managed to get 4 sessions in whilst on holiday in Cambodia (awesome place) for 2 weeks.

I'm back and the dam f0cking M3 has an EML light . Called a bunch of dealers but no ones opened yet at 8 Going to try again later.

Monday I'll start my session and hopefully the 3 weeks away has done wonders for my back. Going to start ramping it up but I'll take my time. Knees fully recovered but because massage I had in Australia 2months back my back got too loose and it was painful to drive my hips in forwards.

Dropped 2.5kg on holiday but I'll gain that back in no time. Going to stack it on this year, 3 months out of summer I'll lean down and hit it really hard for 2012. Just going to put in a solid year this year.

English champs in 5 weeks which I'll probably do a few token lifts depending on how my back is. British in July will be my main comp this year.

Can't wait to hammer the gym!

Koing

 

[Koing]

Session 1
17/01/11

Snatch

Dynamic warm ups
Snatch bar work
I saw this dude Snatch and PS 80 badly then, 90 well, miss 95 and 100, 101 a few times and thought f0ck it, I'll max out also
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1 felt good, a bit harder out of the hole
90 x 1
100 x 0 ; gash, not quite locked with my right arm
100 x 0 ; same
101 x 1 ; sweet
106 x 0 ; not bad
106 x 1 ; sweet, a savage amount of arm bend my bro says
110 x 0 ; behind, nearly there
110 x 0 ; forwards, no power left

2/7 getting 101 and 106. I'll take that having not lifted for 4months with 6weeks of holidays in that period.

Front Squats
60 x6
80 x6
100 x6

Wide Grip Pull ups
x15

Went upstairs to do some jumping. Bro didn't think I could touch the ceiling, it was about 10ft and 3-4inches imo. Touched it in 2 different spots. Easy.

Barbell curl
50 x 3

Incline sit ups
x12
x12
x12

Really happy my back was good, and knee was good. I had about 10hrs of massages when I was on holiday and the rest must have done my back good!

Roll on 2011!

Koing

 

[Koing]

Session 2
19/01/11

C&J

Dynamic warm ups
Bar work
40 x 2
50 x 2
60 x 1
80 x 1
90 x 1
100 x 1
110 x 1
120 x 1 felt heavy off the floor
130 x 0 clean heavy but got it, rubbish jerk
130 x 1 this is how we do it

Back Squats
60 x 6
90 x 6
110 x 4
120 x 4
130 x 4
140 x 4
150 x 4

squats feeling better! Going to work hard and get these up solid levels

Wide Grip pull ups
x15

bent over rows
45 x 12
45 x 12
45 x 12

Decline sit ups
12
12
12

Solid session

Koing

 

[spamsk8r]

Good luck this year, man! I'm tailoring my training towards Olympic lifting this year (at least the first 6 months, we'll see how it goes) so I'll definitely be keeping up with your program.

 

[Koing]

Good luck this year, man! I'm tailoring my training towards Olympic lifting this year (at least the first 6 months, we'll see how it goes) so I'll definitely be keeping up with your program.

Cheers.

I'm looking forward to the coming 4-6weeks where I get back in to training fitness. First order is just hammering the lifts, sorting my Jerk out and getting my legs strong again. Strong as in 160x5x5. That'll give me about enough to get through my sessions and to hit about 190odd. 201 being my 1rm.

Whats your routine going to be like?

Koing

 

[Koing]

Session 3
22/01/11

Snatch
Dynamic warm ups
Bar work

40 x 3
50 x 3
60 x 3
My bro and I decided to make a rule that says you have to get 3 Snatch's and you have to keep going if you miss or you give up
70 x 3 ; felt tiring, out of lifting fitness
80 x 3/5 [1,0,0,1,1]
90 x 3/4 [1,0,1,1]
100 x 1/3 [1,0,0]
100 x 3/4 [1,0,1,1]

Just being lazy with the 2nd rep and not finishing the bar, sloppy

Front Squats
bar x 6
60 x 6
80 x 4
100 x 4
120 x 4
135 x 0 felt so heavy
125 x 0 felt so heavy, back a bit achey from the 120's

Snatch Pulls : form and bar path
50 x 3
60 x 3
70 x 3 + PS the 3rd rep
70 x 3 + PS the 3rd rep
70 x 3 + PS the 3rd rep

Wide Grip Pull ups : paused
12reps

Lat pull downs
100lbs x 12
87.5 x 12
87.5 x 12 front
87.5 x 12 front
87.5 x 12 front

Decline sit ups
x12
x12
x12

Done!

Koing

 

[Koing]

Session 4
24/01/11

C&J

dynamic warm ups
bar work
Clean, Front Squat, Jerk
40 x 1
60 x 1
80 x 1
100 x 1 : felt heavier
110 x 1
120 x 1 : felt f0cking heavy
130 x 0 : missed Jerk

C&J
130 x 0 ; missed jerk
130 x 0 ; missed jerk

Back Squat
bar x 6
60 x 4
100 x 4 ; knees felt sore from Cleans, going to rest it

Wide Grip Pull ups
14reps

DB skull crushers
28 x 12
28 x 12
28 x 12

Decline sit ups
12reps
12reps
12reps

I felt okay but the body was not. Legs tired from 3 sessions last week. Going to see how I am on Wednesday, probably C&J again but I won't go as heavy, do singles at around 110-120, fine tuning the Clean and the Jerk.

Koing

 

[EvilYoda]

When I pop into your threads and read things over quickly, I always forget that you're in kilos. LOL.

 

[Koing]

When I pop into your threads and read things over quickly, I always forget that you're in kilos. LOL.

If after 12yrs of busting my f0cking ass these weights are in lbs I might as well kill myself if this is all I can do!

5th Session

26/01/11

Snatch session

Dynamic stretches
bar work

Power Snatch, 2 full Snatches
40 x 1
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
101 x 2/3 [1,0,1]
107 x 2/5 [1,0,1,0,0]
108 x 0 [0,0,0]

Snatch
108 x 0
108 x 0

nothing left in legs

Back Squats
60 x 4
100 x 4
130 x 2
150 x 2
160 x 2

Wide grip pull ups: Paused reps
11reps

Skull Crushers
28 x 12
28 x 12
28 x 12

Decline sit ups
12reps
12reps
12reps

Good Snatches, lots of reps, feeling it better, just not the extra crispness that I have when I am on it and my legs are strong! But it'll come back to me.

 

[Koing]

6th Session
29/01/2011

Mainly coached but did a few stuff
Dynamic warm ups
Snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1

Back Squat
120 x 4

Done

Going to do C&J Monday and should be well rested

Koing

 

[Koing]

7th Session

31/01/11

C&J Session

Dynamic stretches

C&J : 5singles above 125
bar work
40 x 2
60 x 1
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1

125 x 1
128 x 1
130 x 0 ; jerk a bit in front, BS
130 x 1 ; better
132 x 0 ; jerk a bit in front, BS
132 x 0 : BS Jerk

Back Squats
100 x 4
120 x 2
140 x 1
150 x 1
160 x 1
170 x 1
175 x 0 ; pinned a few inches off the bottom, not this time around

Push Press
90 x 3
90 x 3
90 x 3
100 x 2/3 ; not enough leg drive on the 3rd rep

Power Clean with pause below knee
100 x 1
110 x 1
115 x 1
120 x 1 ; split was fairly wide...

PC 120

Clean first pulls
110 x 4
120 x 4
140 x 4

Skull Crushers
30 x 12
30 x 12
30 x 12

Decline sit ups
12
12
12

I'm going to C&J on Mon and Wed. Snatch on Sat. My Jerk needs work my Snatch isn't too far off. I just need the strength that will come when my squats are stronger and my C&J will help that as well. Going to work on my Jerk this year.

Koing

 

[Koing]

8th Session

9/02/11

C&J Session

Dynamic stretches

C&J : 5singles above 125
bar work
40 x 2
60 x 1
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1

125 x 1
128 x 1
130 x 1

132 x 0 : Jerk a bit in front

132 x 0 : didn't do the Jerk, had to recover the Clean forwards, no way I was going to Jerk it after that


Back Squats
100 x 2
140 x 1
160 x 1
170 x 0 : racked it back, legs feel burnt

Decline sit ups

12

12

12



I'm going to start Squating first before I lift and I'm going to do 150-155 for 3's and build up. My left hip is going me sh!t and thats causing me issues when squating. This was probably when I hurt my right knee and come off a 6-8 week break I was leaning to my left to compenstate for the right knee...


Snatch's on Saturday.



BS. This is getting f0cking annoying. It's taking far too long to get back to form. I'll just be patient and be consistent and regain my form.


Koing

 

[Koing]

9th session

12/02/2011

dynamic warm ups

Snatch
bar work
PS 40 + 40 full snatch
PS 50 + 40 full snatch
Snatch
60
70
80
90
95 solid
100 solid

C&J
bar work
50 x 1
69 x 1
85 x 1
PC 100 + split jerk
went to the toilet
110 clean felt heavy, too long on the john,
120 x 1
125 x 1

No misses so thats good. Snatch felt strong, Clean felt okay, okay off the floor, squat up a bit hard, jerk felt a bit lazy. I was fast under it but it was ahead from 110 onwards.

Decline sit ups
12
12
12

Better then the rubbish Wednesday session. Getting over my illness is bringing snap and strength back in to my lifts.

Koing

 

[Koing]

10th Session

14/02/2011 : 2nd session until comp

Dynamic warm ups

Snatch
bar work
40 PS, 40 snatch
50 PS, 40 snatch
Snatch
60
70
80
90
100
110 x 0 a bit in front, feet not moving out
110 x 0 a bit behind, feet not moving out
110 x 0 a bit in front, feet not moving out
110 x 0 a bit behind
110 x 0 a bit behind
110 x 0 a bit in front
110 x 1 finally got the bar line right, feet moved out properly

C&J
bar work
60 x PC + 2 jerks
60 c&j
80
100
120 nice
135 nice, heaviest C&J this year!

Front Squat : Bro decided to do doubles
100 x 2
120 x 2
140 x 2
150 x 2
155 x 1

Decline sit ups
12
12
12

Felt happy about this session. Getting my mojo back. Feeling stronger and my strength is returning.

No coincidence that I did 110/135 and I FS 150 for a double and 155 for a single.

Koing

 

[spamsk8r]

Cheers.

I'm looking forward to the coming 4-6weeks where I get back in to training fitness. First order is just hammering the lifts, sorting my Jerk out and getting my legs strong again. Strong as in 160x5x5. That'll give me about enough to get through my sessions and to hit about 190odd. 201 being my 1rm.

Whats your routine going to be like?

Koing

Hey, just saw this post (missed it the last time I checked the thread).

My routine right now is a low-volume, high intensity Bulgarian style scheme designed to just hammer the full lifts themselves at pretty heavy weights, as I just want to get more proficient in the movements before I worry about absolute strength. I'll do this for 6 weeks then move on to a more strength-focused cycle with higher volume of squats and presses. I'm about 3 weeks into the first cycle and it's working pretty well, I've added 9kg to my snatch and a couple kilos to my clean and jerk (front squat strength is limiting me here though).

Keep up the good work.

 

[Koing]

Hey, just saw this post (missed it the last time I checked the thread).

My routine right now is a low-volume, high intensity Bulgarian style scheme designed to just hammer the full lifts themselves at pretty heavy weights, as I just want to get more proficient in the movements before I worry about absolute strength. I'll do this for 6 weeks then move on to a more strength-focused cycle with higher volume of squats and presses. I'm about 3 weeks into the first cycle and it's working pretty well, I've added 9kg to my snatch and a couple kilos to my clean and jerk (front squat strength is limiting me here though).

Keep up the good work.

Yes doing the lifts more frequently will help you get better at the lifts.

What are your lifts and whats your front and back squats?

Koing

 

[spamsk8r]

Yes doing the lifts more frequently will help you get better at the lifts.

What are your lifts and whats your front and back squats?

Koing

My current snatch is 80kg, clean and jerk is 107kg, front squat is 115kg, and back squat is probably somewhere around 145kg (haven't maxed on back squat in a while). Best OHS was 90kg, and jerk was 114kg a few months ago. My weaknesses tend to be at the bottom of the front squat and the overhead squat, so I'm working them more and with heavier weights. I know if I can OHS 100+ then snatching 90 won't be such an issue.

 

[Koing]

The issue is your front squat mate. Your doing very well to cj 107 with a 115 FS!!!

What's your 3rm FS?

You just need to FS more and that will pull your lifts up. Be under no mistake if your going to snatch 100kg you will need to be FS at least 120 for 3s at the minimum.

Good lifts mate!

Koing

 

[Koing]

11 Session

16/02/11

dynamic stretches

Snatch
bar work
40 x 2
50 x 2
60 x 1
70 x 1 : not feeling the snap that I had on Monday
80 x 1
90 x 1
100 x 1
105 x 1 : a bit rough

C&J
bar work
50 x 2
70 x 2
90 x 1
110 x 1
130 x 0 : failed jerk
130 x 0 : failed jerk
130 x 0 : failed jerk
70 x 2
120 x 1

Decline sit ups
12
12
12

Not feeling the snap...turns out I got ill on Tuesday so thats why my Wednesday session was so drastically different to the Monday where I felt on fire and really strong!

Koing

 

[Koing]

English Champs
I was really f0cking ill on Friday and had to take a day off work. I felt terrible. I started to feel terrible on Thursday and was thinking why was my Wednesday session so bad? Well now I know! Up to my head in cold and flu pills, a savage bout of sweating in bed and just feeling weak as f0ck.
I felt better on Saturday, but wasn't sure how I would lift
Bw 88.2kg, thats the lighest I've been in ages. Thats after 5 sandwhiches, 2 apples and a litre of water! Late 2pm weigh in.
Snatch warm up
bar work
40 x 2
50 x 1
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
105 x 1 : rough
Snatch
110x : in front
110x : rushed it in front, right arm buckles a tiny bit, but I saw some dodgy decisions being given so that was cack
110 : stuck it
Only one other competitor in the 94's today. All of the other 94's that would have qualified were injured or not competiting. He finished on 105kg but weighed lighter. So I've got 4kg on him now (if people lift the same the lighter person wins on bodyweight)
C&J warm up
bar work
60 x 1
80 x 1
100 x 1
110 x 1
120 x 1
C&J
130 : felt good
he went for 135 and got it,
137 : felt good
I chose to pick 140 next, he has to pick 142 to total the same and beat me on bw. He picks 141?! I'm thinking wtf?! I think his PB is 140 so he wants a PB, rather then beat me.
I again raise my weight to 142.
He goes out to do 141, misses, takes it again and misses. I'm the English Champ now
148 lol I went for a PB and failed lol. Should have just taken 142 but I'm guessing the result wouldn't have been any better. Lost all of my focus.
110
137

http://www.youtube.com/watch?v=ald0QQxTibA

Probablyl the lowest winning total in the history of the 94 class LOL. But f0ck it. The other guys didn't turn up, I was ill as f0ck and did what I did. The other dude didn't make it easy for me and I knew I needed to do at least 110. I'm sure had he been up on the Snatch, he'd have walked over me and I don't think I could have C&J enough to beat him with him having a lead on the C&J on me. I nearly bombed out myself!
12yrs, first Senior title lol

 

[Koing]

Plan until the British Championships.
Back on the creatine to increase bw
Pound the Squats. Get them up to 180x4, 190 x 2, 200 level to start with. Then hammer to double 200 by the end of the year, increase to 210. One thing I'm lacking is brute leg strength so I'm going to smash these relentlessly and not be so lazy when I'm not on the Russian Squat Routine. This will be my oxygen to my lifting. These MUST BE DONE.
Do more pulls, DL, increase hamstring leg strength.
More back work, do some hypers.
C&J 3x vs Snatch 1x. On one of the C&J I'll do some Snatchs.
Add 4th session on a Thursday where I'll squat and do some rack jerks
I'll see where I am after the British.
But I know for sure that if I'm to C&J big 155+ I'm going to have to front squat 170 for 4-5reps.

12th Session
21/02/11
Dynamic Stretches
Back Squats : Going to use 160 as my base, do 2reps x 6sets, each session I'm going to ambitiously add one extra rep to all of the sets. Goal is to end up with 6x6 and monster volume strength in the legs. Then I'll up the weight to 170 and do the same. If I feel smashed or not up to a session where I increase the reps I'll go back to 2reps x 6sets. Basically a modified Russian.
bar x 8
bar x 6
60 x 6
60 x 4
80 x 3
100 x 2
120 x 2
140 x 2
160 x 2 : felt hard
160 x 2
160 x 2 : yes half way there!
160 x 2
160 x 2
160 x 2 : thank f0ck, done!
Military Press
60 x 6 : paused reps
60 x 6 : not paused
60 x 5 : paused reps
Clean pulls
50 x 3
90 x 3
110 x 3
130 x 3
150 x 3
Romanian Deadlifts
130 x 6
130 x 6
130 x 6
Pendley rows supersetted with bent leg deadlift
40 x 6; 40 x 8reps
40 x 6; 40 x 8reps
40 x 6; 40 x 8reps
Serious lower back and hammy burn
Decline sit ups
12
12
12
Hamstrings felt burnt out even before I finished the session!
Koing

 

[spamsk8r]

The issue is your front squat mate. Your doing very well to cj 107 with a 115 FS!!!

What's your 3rm FS?

You just need to FS more and that will pull your lifts up. Be under no mistake if your going to snatch 100kg you will need to be FS at least 120 for 3s at the minimum.

Good lifts mate!

Koing

Yeah, front squat is definitely my biggest issue. I haven't done a 3RM front squat lately, but I imagine it's probably around 105kg, as I did a double with that last week without much trouble.

Thanks for the tips, I'll definitely be working on my squat numbers. Do you feel back squats are of benefit for weightlifters, or do you think focusing on the front squats will be enough? The reason I ask is that I can put up more weight on the back squat, and (as I understand it) more weight=more stimulus=more overall strength, which should translate to the front squat as well. Which sounds nice and rosy, but I'm not sure it actually works that way for those more interested in power versus raw strength.

 

[Koing]

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

 

[Koing]

13th
23/02/11

Dynamic warm ups

Back Squats
bar x 6
bar x 4
60 x 5
60 x 4
80 x 2
100 x 2
120 x 2
140 x 1

160 x 3 ; tough
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3 ; best set

Decline sit ups
12
12
12

Koing

 

[Koing]

14th Session

26/02/2011

Dynamic warm ups

Back Squats
bar x 6
bar x 4
60 x 6
80 x 4
100 x 2
120 x 2
140 x 1
160 x 3/4 failed the 4th rep
160 x 4 : got 4 reps
160 x 4 : nice
160 x 3/4 pinned on the 4th

Wide Grip pull ups paused
12reps : nice and high and strong

Military Press
60kg x 6reps : paused
60kg x 6reps : continious
60kg x 6reps : Paused
70 x 0
70 x 2
70 x 3

Moved 14 thick rubber matts about 50m, 1 white board, 4 large pieces of wood, 2 tables between 4 of us, lower back was TOTALLY destroyed, never felt so much fatigue in my entire life, absolute killer setting up for the Sunday comp after training on Saturday.

Koing