Video of 03/12/07 session

[Koing]

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

===========

3rd December 2007: Evening C&J: Heaviest of the year!

Dynamic warm ups

Hang Clean and Jerks doubles up to 125Kg!
Bar work
40kg x 2reps
60kg x 1rep + 1 Jerk
80kg x 1rep

95kg x 2reps : easy
100kg x 2reps : easy
108kg x 2reps : easy
115kg x 2reps : solid Jerks
122kg x 2reps : harder but good Jerks
125kg x 1/2reps : failed the 2nd Jerk, the cumalative weights affecting me, I felt tired on the 2nd Jerk, but I didn't really extend my front foot and get my hips through, back leg was bent nicely but the hips were left behind = your going to miss the Jerk, gutted I missed it sad.gif

Clean and Jerks
120kg x 1rep : Clean felt kind of weird from the floor, easy Jerk
127kg x 1rep : Clean felt better, Jerk felt good
135kg x 1rep : good Clean, solid Jerk, very happy. Ties with PB training C&J back around in February.

Rested for 4mins

Clean Pulls with 3second Pause on lower thigh
120kg x 2reps

135kg x 4reps
142.5kg x 3reps : solid
152.5kg x 3reps : really good, sharp finish and full extension with hips and a big shrug
165kg x 3reps : good, 3rd rep a lot harder
165kg x 3reps : 2nd and 3rd rep a lot harder

Fire alarm went so we had to wait outside for 15mins?

Warmed back up in the gym doing some stretchs and I was coaching a new guy

Clean Pulls fast, no pause
120kg x 2reps
140kg x 2reps

152kg x 2reps : good
152kg x 2reps : good

Isometric Snatch Pull, mid shin height
6seconds
6seconds
6seconds
6seconds

Incline twisting situps
12reps
12reps
12reps

mess about exercises
Dragon flags x 3 + 1 negative
Bulk offs x 3reps
Wind mill leg raises from a pull up bar x 4reps (for lack of a better description, you hang on a pull up bar, your legs go from one side all the way up and down to the other side, now you reverse direction and then repeat, I think these are like "choppers" that you do on the ground whilst holding a barbell in your hands to counterbalance? But the ones I do are hanging from a pull up bar, very hard exercise to do properly)

Inversion
3mins to deload my back.

Awesome session. Gutted I missed the 2nd Jerk on the Hang Clean and Jerks. I was tired but could have had it. Next time!

The 135Kg was the most I've lifted in training also, but this time with a lot of volume behind it. I'm feeling explosive and sharp. The Jerks are textbook and sharp. I've come a long way since my ropey Jerking, in only about 9months? Before I'd struggle to hit a single for 120Kg in training now I'm all over it for a double from the Hang also. My Cleans are fast and I can get under some good weights but it was my Jerk that was holding me back. Now I am up to a level where my Jerks are solid and consistent biggrin.gif

I've Hang Cleaned 142.5kg also so I'm good for 150kg from the floor. Maybe even 155Kg? We'll find out sometime biggrin.gif

 

[Maleficus]

12578 posts and you fail at linking!?

 

[Koing]

Originally posted by: Maleficus
12578 posts and you fail at linking!?

Whoops...

Koing

 

[Maleficus]

All I have to say to that video... 'bitch... be cool'

screaming and yelling and tossing of the weights in such a small area, chill out

Nice perf though, man I hate clean & jerks

 

[Koing]

Originally posted by: Maleficus
All I have to say to that video... 'bitch... be cool'

screaming and yelling and tossing of the weights in such a small area, chill out

Nice perf though, man I hate clean & jerks

It's had to be cool when your lifting like this. You need total focus and aggression.

The club is a weightlifting club so I can drop the weights as they are meant to be dropped.

Snatch, C&J are awesome man!

Koing

 

[sash1]

christ man, i wish i could lift as much as you

 

[EvilYoda]

What's the deal with posting a video that's 9 months old? How about something more recent man.

 

[TallBill]

I got tired just watching that.

 

[Koing]

Originally posted by: sash1
christ man, i wish i could lift as much as you

Go find a club and spend at least 3-4x a week and you could get there in a few years. It just depends on how badly you want it.

Originally posted by: EvilYoda
What's the deal with posting a video that's 9 months old? How about something more recent man.

I was thinking wtf? But then realised your a yank and go mm/dd/yy instead of dd/mm/yy

I feel pretty tired, heavy squats at lunchtime and I'm going to go lift heavy again in about 15mins. I'll see what I can lift.

Koing

 

[paulxcook]

Originally posted by: Koing

Originally posted by: EvilYoda
What's the deal with posting a video that's 9 months old? How about something more recent man.

I was thinking wtf? But then realised your a yank and go mm/dd/yy instead of dd/mm/yy

I feel pretty tired, heavy squats at lunchtime and I'm going to go lift heavy again in about 15mins. I'll see what I can lift.

Koing

Oh ok, thanks for clearing that up. I was thinking "how the heck does this guy remember exactly what he did in fing March?"

Good lifting, I guess. I've never done c&j so I can't comment on form. I wouldn't trust myself with any decent weight lifted over my head.

 

[sash1]

Originally posted by: Koing

Originally posted by: sash1
christ man, i wish i could lift as much as you

Go find a club and spend at least 3-4x a week and you could get there in a few years. It just depends on how badly you want it.

Koing

lol. skinny distance runners can't lift that much. i'd snap in half

 

[paulxcook]

Originally posted by: sash1

Originally posted by: Koing

Originally posted by: sash1
christ man, i wish i could lift as much as you

Go find a club and spend at least 3-4x a week and you could get there in a few years. It just depends on how badly you want it.

Koing

lol. skinny distance runners can't lift that much. i'd snap in half

Bulk up?

 

[GenHoth]

Nah, I'm in the same boat. I like my 150-160 lbs frame too much to really hit the weights

 

[SVT Cobra]

Awesome.

 

[Koing]

Originally posted by: paulxcook

Originally posted by: Koing

Originally posted by: EvilYoda
What's the deal with posting a video that's 9 months old? How about something more recent man.

I was thinking wtf? But then realised your a yank and go mm/dd/yy instead of dd/mm/yy

I feel pretty tired, heavy squats at lunchtime and I'm going to go lift heavy again in about 15mins. I'll see what I can lift.

Koing

Oh ok, thanks for clearing that up. I was thinking "how the heck does this guy remember exactly what he did in fing March?"

Good lifting, I guess. I've never done c&j so I can't comment on form. I wouldn't trust myself with any decent weight lifted over my head.

I keep a pretty comprehensive training log here:
http://www.fortified-iron.com/...showtopic=11877&st=900

It doesn't have the first 6yrs of training, but my coach does in his folders.

It's practice with bar. You don't go from nothing to lifting heavy weights! So you get use to it and you adjust accordingly and you spend quite a bit of time with the technique and bar work. So when you get heavy you have some technique and confidence.

Koing

 

[jman19]

That's beastly, Koing. Nice job :thumbsup:

 

[EvilYoda]

Originally posted by: GenHoth
Nah, I'm in the same boat. I like my 150-160 lbs frame too much to really hit the weights

pffft, it's a great feeling when you know you're improving. I'm 161lb right now and a little heavier than I'd like...ideally after I start a regular cardio routine (I know...I just hate it so), I'll be back down to 155lb.

 

[purbeast0]

wow man that is beastly, good job :thumbsup:

i've never even tried that kind of lift and I'd be scared to after i screwed up my back early this past year.

 

[Koing]

Originally posted by: purbeast0
wow man that is beastly, good job :thumbsup:

i've never even tried that kind of lift and I'd be scared to after i screwed up my back early this past year.

Start off with a bar. You can learn it but it is best with a coach.

I hurt my back in Gymnastics and a deadlift 2yrs ago. I was out of training for 9months but I rehabbed it and I am back. I avoided surgery as thats terrible for your back and athletic performance!

I had a terrible session last night. So flat and weak . I was coming off 2 weeks of heavy training and the build up, just meant the wheels were falling off me!

Koing