I pick things up and put them down :)

Thursdays work

Paused bench, chain dips and chain chins. Lots of those :)

Back is feeling much more like itself so I'm going to try some squatting on Saturday :)
 
Tomorrow marks 8 weeks to my comp, things haven't been going well with injury and illness so I need a good solid 8 weeks to make my targets.

Back to the drawing board for a training program, I might run a sheiko or I might run my own thing but either way I need my ass in gear.

Rough schedule (asides from working 11-12hour days at the minute)
Monday: Grappling
Tuesday: PL
Wednesday: Grappling (or more likely rest)
Thursday: PL
Friday: Rest
Saturday: PL
Sunday: OL
 
Getting myself back into it.

Saturday

Squatting for the first time since injured.

5x60
5x80
5x100
5x120
3x5x140

No problems, just keeping it light :)

Paused bench

5x50
5x60
5x80
5x90
3x100
3x110
2x120
5x3x110

Pause CGBP
10x80

After this a lot of chins/pullups and some messing around on the machines for fun :)
 
MOTHER OF GOD THE DOMS!

Sundays oly session :)

Snatch
Weight ranges 40-70kgs
Snatch, Power snatch (the 70kgs was a PB), Overhead Squat.

These are definitely improving :) felt really good to actually catch a snatch in a deep position.

Cleans
Weight ranges 60-90kgs
Power clean and 2 full cleans, felt good again :)
Took 4 attempts to get the 90 as a full clean, power cleaning it was fine but I couldn't convince myself to drop down to catch it :p

Jerk (I press more than I jerk so something is wrong XD)

Worked up to a MASSIVE 80kg :p felt good and I kinda get what I'm supposed to do, will looking forward to bringing this up to a decent level :)
 
Nice work, and liking the snatch gains. :)

Regarding the clean and catching, I posed this question to my Olympic lifting coach once upon a time...

His take was to drop to where you need to: if you can power clean something, then power clean it... save the full clean for something that needs a full clean.

When it comes to practicing technique, my personal take on doing bucketloads of reps over the past few weeks is to 'zone' in on that range for both snatch and clean using singles (i.e. successful catch at 40/50/60kg or whatever and progress to the next weight) because unless you're really forcing that explosion to get the bar up, you will skew your "drop'n'catch" technique if you aren't careful, meaning when it comes to finally shifting weights that are reflective of your strength (90kg clean should be a piece of cake for you.. as should 120kg, I reckon), you won't actually be able to get out the hole, or even under the bar correctly.
 
Ok I get you, so on the reps I'm actually catching the weight I'm sort of cutting my pull short in order to make the catch because if I'd pulled it properly it'd be a power catch.

I'll keep that in mind for the next session :) cheers!
 
Yeah, it's a dumb thing the brain does, really: "Oh, yeah - I'm going to cut the power to make this technique work... and then ingrain that movement pattern. Yeah. Thassrite."

Stupid. :mad:

I'm not a coach, so I can only speak from my somewhat limited experience, but if you want to go for a full clean (as such) with a controllable weight, you have three options:

- Lift something you actually have to full clean (hard, because if you've not bedded the technique, all kinds of rounding can occur! :D);
- Powerclean to front squat, in a similar way one would power snatch to overhead squat;
- Hip clean/block clean/high hang clean/paused clean/etc. Basically, anything that forces you into full hip extension with minimal drive... this means you are forced under a bar you would normally power clean without issue. These are just supplementary exercises, as you don't want this to be your primary pattern (believe me, I've just spent the past four months trying to unwind my "clean" from a power clean to a proper full clean).

Just my two pence, but hope something helps. :)
 
It makes sense, I've done the powerclean - front squat and the power snatch - overhead. I'll work in more of those and make an attempt at a true clean on Sundays session!

Cheers for the advice, appreciate it!
 
An unexpected phone call cut things short last night!

3 second paused squat
80x3
100x3
120x3
130x3 - belted here just to be safe but my back is feeling fine :)
140x3
150x3
160x3

Bench ss chins
60x10
bwx5
80x10
bwx5
80x10
bwx5


Lightning fast at the end, had to go. I'll make up for it tomorrow :D
 
Thursdays session

Squat - oly shoes
60x5
80x5
100x5
120x5
140x5
160x5

170x1 - no shoes
170x1 - with shoes
180x1 - no shoes, 3 second pause

No shoes
190x4
190x3
190x2
190x2

Messing around with the shoes vs no shoes, I like both for different reasons.

Bench competition style, paused and commands etc.
60x4
70x4
80x4
90x4
100x4
110x4
120x2 :/

100x1 - 5s pause, trying to get leg drive and make it perfect.

After this a load of chins, pullups and CURLZZZ!

Good session.
 
Not much, I'll get a couple of videos for comparison.

I have it noted that I feel it more in my hamstrings with shoes but that was after a bit of pulling work so it might have been fatigue.

My numbers with and without are very similar, the shoes give my a stronger bottom position but I can't keep the weight "back" on the way up as well.
 
reiyushin said:
Not much, I'll get a couple of videos for comparison.

I have it noted that I feel it more in my hamstrings with shoes but that was after a bit of pulling work so it might have been fatigue.

My numbers with and without are very similar, the shoes give my a stronger bottom position but I can't keep the weight "back" on the way up as well.
Click to expand...

I wonder if that's from straddling two techniques that are similar enough to not bed in sufficiently either way, i.e. using shoes and getting that heel lifts vs. regular shoes/whatever...?
 
Not sure, my hybrid squats will conquer all!

I've also got some knee sleeves coming, think my first session with them is Tuesday night :)
 
reiyushin said:
Not sure, my hybrid squats will conquer all!

I've also got some knee sleeves coming, think my first session with them is Tuesday night :)
Click to expand...

Ooh... now that will be interesting. :)

I've been wondering what belting/sleeving up would do for my workouts, but then just can't be bothered to spend the money required. [LAME]
 
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