Imma gonna be an Emo

token · 08-03-2011 2:23pm #1

Figured I start a log here since switching from Crossfit to Weightlifting. The reason for the switch is I want to get stronger and I enjoy straight up lifting a lot particularly the olympic lifts so I figured that was the best route to it. I've joined East Coast Barbell in this pursuit. I did some beginner weightlifting sessions there last month and digged the place.

Current PRs

@ 77kg BW with belt:
Squat - 132.5kg
Press - 65kg
Deadlift - 160kg
Bench - 90kg

@ 75kg BW:
Front Squat - 91kg with belt
Snatch - 70kg
Powerclean & Jerk - 95kg

The slow lifts @ 77kg were from the Crossfit Total on December 11th. I've lost a good chunk of that strength since but it should come back quickly.

The 75kg BW lifts are recent. As you can see from my front squat vs powerclean I've got a serious deficiency in my squatting I've also a weak core and my chest & elbows drop in the front squat when it gets heavy so a lot of focus will be on both squatting and bringing up my core strength.

My main focus at the moment is the Nationals coming up on May 7th I think. I just did a CFI Oly meet this Saturday and there is another one in 5-6 weeks so that'll be good to see where my lifts are at before the Nationals.

token · 08-03-2011 2:29pm

Monday 7th March

Snatch
2x3@46kg, 2x3@50kg, 3x3@52kg

Clean&Jerk
3@47kg,3@52kg,3@57kg,2@62kg,2@67kg,2@70kg,1@73kg

Front Squat
3x5@60kg,3x4@70kg

Core
3-way plank Hold
Oblique crunches
Swiss Ball Rolls
Prone Swiss Ball Curls

This is my second week there. I need to get from 75kg to training weight of 80kg to fill out 77kg class properly.

EDIT: I'm not gonna bother logging warmup **** but basically I do the Kelly Starrett stuff you see on http://mobilitywod.blogspot.com/ and then just some overhead squats & hang snatches with the bar nothing too fancy.

d'Oracle · 08-03-2011 2:45pm

Good luck with it, brolysees.

token · 09-03-2011 10:03pm

Wednesday 9th March

Snatch
2x3@45kg, 2x3@50kg, 2x3@52kg

Clean
3@47kg,3@52kg,3@57kg,2@62kg,2x2@67kg,2x2@70kg

Squat
2x6@60kg
1x6@70kg
1x6@80kg (belt from here)
1x4@90kg
2x3@95kg

Core
Same^

Felt fairly crappy tonight only got 5 hours sleep and didn't have time to run through much mobility stuff either. Cleans and Squats felt hard as a result the 95kg squats particulary. For the record these are high bar full depth squats or as I like to call them communist squats. I would have been doing low bar powerlifting style aka freedom squats previously.

Snatches felt pretty good though I'm starting to hit that sweet spot on the jump where you inject a ton of speed in the bar with a lot more consistency. When you hit that the pull under the bar automatically becomes faster too.

supposedly · 09-03-2011 10:09pm

token wrote: »

Wednesday 9th March

For the record these are high bar full depth squats or as I like to call them communist squats. I would have been doing low bar powerlifting style aka freedom squats previously.

So you're squatting properly now? Good to hear!

Remmy · 09-03-2011 10:15pm

Cool log.Im gonna keep an eye on this.Are you dropping down into a full squat on all of the cleans or only as the weight gets heavier?

token · 09-03-2011 10:29pm

Remmy wrote: »

Cool log.Im gonna keep an eye on this.Are you dropping down into a full squat on all of the cleans or only as the weight gets heavier?

Cheers! Yeah I'm doing a full squat on all the cleans to get the leg strength up. I've been told you should be able to clean 20% more than your powerclean. At the moment I have that arse backwards and I am way behind on the clean.

token · 09-03-2011 10:29pm

supposedly wrote: »

So you're squatting properly now? Good to hear!

Quiet you!

Edwardius · 10-03-2011 2:47pm

token wrote: »

Wednesday 9th March
communist squats

I own the trademark on that ****. Cite your sources, you IP thief!

Hanley · 10-03-2011 2:56pm

Good to see ya logging dude.

Dead Ed wrote: »

I own the trademark on that ****. Cite your sources, you IP thief!

He robbed Informed Performance?

Edwardius · 10-03-2011 3:16pm

Hanley wrote: »

He robbed Informed Performance?

He probably did that too, but I was talking about intellectual property!

token · 12-03-2011 4:56pm

Dead Ed wrote: »

I own the trademark on that ****. Cite your sources, you IP thief!

I nicked it when you let your guard down for that split second,
and I'd do it again.

token · 12-03-2011 5:02pm

Friday 11th March

Bench
2x3@45kg, 2x3@50kg, 2x3@52kg

Clean
3@47kg,3@52kg,3@57kg,2x2@62kg,2x2@67kg

Sled Pulls
Few trips at various weights

I'll have to check the bench weights next week if it's a mistake or something or if there is reason it's so light since 1RM is 90kg. Sled pulls were fun!

Molly · 12-03-2011 7:53pm

I'm making the same change as you did, crossfit to olympic lifting. Best of luck with it

token · 14-03-2011 10:47pm

Molly wrote: »

I'm making the same change as you did, crossfit to olympic lifting. Best of luck with it

Cheers, you too. Lifting **** ftw!

token · 14-03-2011 10:53pm

Monday 14th March

Snatch
2x3@46kg, 2x3@50kg, 3x3@52kg

Clean&Jerk
3@47kg,3@52kg,3@57kg,2@62kg,2@67kg,2@70kg,1@73kg

Front Squat
3x5@60kg
3x4@70kg (belt)

Core
^

Snatches felt a bit off and cleans felt heavy. No doubt from drinking both Friday and Saturday night. I had Norcal Margaritas* for the first time on Saturday night. The idea being you have 2 maybe 3 of these and you mostly get away from the negative affects of drinking. I of course drank close to 10 which I don't think was the quantity Robb Wolf was suggesting. They are damn tasty though and hit the spot.

*http://nick.zadrozny.com/post/318559399/the-norcal-margarita

Edwardius · 14-03-2011 11:01pm

token wrote: »

No doubt from drinking both Friday and Saturday night. I had Norcal Margaritas* for the first time on Saturday night. The idea being you have 2 maybe 3 of these and you mostly get away from the negative affects of drinking. I of course drank close to 10 which I don't think was the quantity Robb Wolf was suggesting. They are damn tasty though and hit the spot.

*http://nick.zadrozny.com/post/318559399/the-norcal-margarita

Damnit man, if you're gonna get drunk do it properly!

d'Oracle · 15-03-2011 11:38am

Curacao isn't Paleo?

token · 15-03-2011 11:34pm

d'Oracle wrote: »

Curacao isn't Paleo?

Curacao?

d'Oracle · 15-03-2011 11:38pm

token wrote: »

Curacao?

The stuff Robb Wolf replaces with water in the Margherita.
Bitter orange liquor.

token · 15-03-2011 11:45pm

****ed If I know I don't really care all that much but his version gets you drunk, tastes nice and doesn't give you a raging hangover.

d'Oracle · 15-03-2011 11:48pm

You said raging.:pac:

token · 15-03-2011 11:51pm

d'Oracle wrote: »

You said raging.:pac:

token · 16-03-2011 11:02pm

Wednesday 9th March

Snatch
2x3@45kg, 2x3@50kg, 2x3@52kg

Clean
3@47kg,3@52kg,3@57kg,2@62kg,2x2@67kg,2x2@70kg

Squat
2x6@60kg
1x6@70kg
1x6@80kg (belt from here)
1x4@90kg
2x3@95kg

Core

Felt a lot better today compared to Monday. Snatches till not as good as they were last week though but I'm starting to come up out of the squat a lot easier than I have been previously. Likewise on the cleans. 95kg squats still feel damn heavy but Wayne says they are looking better than they have been. So it's all good in the hood.

Off to Hamburg for a few days so next training day will probably be Tuesday.

token · 23-03-2011 12:31am

Tuesday 22nd March

Snatch
2x3@46kg, 2x3@50kg, 3x3@52kg

Clean&Jerk
3@47kg,3@52kg,3@57kg,2@62kg,2@67kg,2@70kg,1@73kg

Front Squat
3x5@60kg
3x4@70kg (belt)

Core
^

Snatches were good despite all ze booze did miss a snatch though. First one in training in like 6 weeks grgr! Started to be a grind once I hit the Clean and Jerks and started sweating out debauchery. Not too bad though legs are slowly getting stronger.

token · 24-03-2011 11:59pm

Thursday 24th March

Snatch
2x3@45kg, 2x3@50kg, 2x3@52kg

Clean
3@47kg,3@52kg,3@57kg,2@62kg,2x2@67kg,2x2@70kg

Squat
2x6@60kg
1x6@70kg
1x6@80kg (belt from here)
1x4@90kg
2x3@95kg

Core
^

Good buzz down the gym tonight. Glenn Pendlay and Jon North who were at ECB last night for a weightlifting Seminar were down again tonight for a training session. Here's a vid Transform put up of him snatching 155kg at the seminar last night. Transform has a few other vids up there too from the night.

https://www.youtube.com/watch?v=NgpEU0zjvvo

My stuff went pretty well. Squats the easiest they've been yet. Gonna do a bit at home tomorrow then a new program starts next week. Nothing too exciting just varying volume/intensity week to week in lead up to Nationals.

token · 25-03-2011 6:27pm

Friday 25th March

At home

Press 5-5-5-5-4
48.5-51-53.5-56-58.5

Chins 5x8

5 x 130m Sprints
4 minutes rest

The Press and Chins were supersetted with 90s rest. I haven't pressed in months so that's the reason for the ramp up. Any strength loss is fairly negligible I was at 58.5kg 3x5 before Christmas. I seem to maintain upperbody strength pretty well with infrequent attention but my lower body strength on the other hand takes a nose dive if I go a few weeks without giving it heavy attention.

Sprints were the first significant piece of conditioning I've done since dropping CF 4 weeks ago. I was v.fast on the first two, pretty good on the 3rd. They started to take a dive then with the last one being particulary **** once I hit the half way mark. Felt a bit woozy for 10 minutes afterwards.

token · 28-03-2011 10:01pm

Monday 28th March

Yay new program today for run up to Nationals. Six week program, weeks 1,3,5 are higher intensity. Weeks 2,4 are higher volume and Week 6 is taper week. The intensity and volume changes during the week also as I'm snatching x 2 and clean&jerk x 3 per week.

Snatch
2x3@46kg
2x3@50kg
3x3@54kg

Clean&Jerk
3@47kg
3@52kg
3@57kg
2@62kg
2@67kg
2@70kg
1@75kg
1@80kg

Front Squat
2x2@60kg
2x2@70kg
2x2@80kg (belt from here)
2x1@87kg

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20
Swiss Ball Pray: 3x15

So weeks 1,3,5 pretty much look like this:

Mon: Light Snatch, Heavy Clean&Jerk, Heavy Front Squat
Wed:Heavy Snatch, Light Clean&Jerk, Heavy Back Squat
Fri: Bench, Clean+Squat(s)+Jerk, Sled Pulls

In other news Glenn Pendlay told Barry I have good technique *gets big head* but I need to put on weight and get stronger. I think I might be on two hands now to count the number of coaches that have said something along those lines. Who knows someday I might actually do it! :pac:

token · 30-03-2011 9:35pm

Wednesday 30th March

Snatch
2x3@45kg
2x3@50kg
1x3@52kg
1x2@58kg
1x2@65kg

Clean&Jerk
3@52kg
3@57kg
2@62kg
2x2@67kg
2x2@70kg

Back Squat
1x6@60kg
1x6@70kg
1x5@80kg (belt from here)
1x5@90kg failed 5th rep, clipped rack on way down, the only reason I swear!
2x2@100kg

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20
Swiss Ball Pray: 3x15

Legs were still heavy from Monday still adjusting to new program. Snatches were okay though got to work up to a double at 65kg which was fun first time going heavy'ish for a good few weeks.

I found the Clean&jerks tough and the squats too. Failed the 5th rep on 90kg but it was from clipping the rack which drove me forward but I was stupid to clip the rack in first place. I found the 100kg reps heavy too I was straining on them. I reckon I'll be grand on them though by week 3.

supposedly · 30-03-2011 11:59pm

Hmmm... Squatoff?

token · 31-03-2011 10:49am

supposedly wrote: »

Hmmm... Squatoff?

Only in x number of months when I know I'll win :P

supposedly · 31-03-2011 12:16pm

Don't be silly, you'd win now. You're just greedy and want to win by a greater margin!

token · 01-04-2011 7:58pm

Friday 1st April

Bench
2x3@50kg
2x3@55kg
2x3@60kg

Clean+Squat(s)+Jerk
3@52kg
3@57kg
2@62kg
2x2@67kg
2x2@70kg

Sled Pulls
25kg x 2
35kg x 2
45kg x 2

Bench mystery solved although I had an idea that's what it was. They are kept light so chest/shoulders don't get tight which would affect the oly lifts.

Clean+Squat(s)+Jerk: What ya do here on say a triple is clean it, then squat it twice, then jerk. On a double clean it, squat it, jerk it. The idea I think is to be able to jerk when legs are taxed.

Sled Pulls to give a break from squatting plus they are fun. I was a bit nippier on them than the last time I did them.

token · 02-04-2011 1:51pm

Saturday 2nd April

Chins
3x10

Rest period was clean garage for newly acquired oly bar & bumpers. It was a nice day so I decided to christen the weights with some power clean & power jerks outside on the patio. Which was a mistake I put a crack in the patio after dumping 80kg. Oops. It's a bit rough dropping it in the garage too as everything shakes like mad. A platform would be nice!

Remmy · 02-04-2011 2:18pm

token wrote: »

Saturday 2nd April

Chins
3x10

Rest period was clean garage for newly acquired oly bar & bumpers. It was a nice day so I decided to christen the weights with some power clean & power jerks outside on the patio. Which was a mistake I put a crack in the patio after dumping 80kg. Oops. It's a bit rough dropping it in the garage too as everything shakes like mad. A platform would be nice!

Thats pretty awesome!I'd say the bar and bumper plates were pricey enough?

token · 02-04-2011 2:45pm

Remmy wrote: »

Thats pretty awesome!I'd say the bar and bumper plates were pricey enough?

Tom Gannon from CFI put in a order for a few us getting equipment. He managed to get us the VAT off and free delivery so it wasn't too bad but still it's still a big dent of change. Here's the bar I got http://www.jordanfreeweights.com/store/item/38ecx/Steel_Series/7ft_Elite_Steel_Series_High_Performance_Bar.html. Very decent for a home setup. I got 2x20,2x10,2x5kg bumpers also. Jordan don't have the best bumpers but for the vat/delivery off I'll take it. Plus I'm only going to be using this stuff occasionally anyway.

I've put in a order of some metal plates with Mick from Irish Lifting to round it out if I ever decide to do Low Bar Squats or Deadlifts again :pac: A friend is also building me a squat rack which I should have in 1-2 weeks as well.

token · 05-04-2011 3:15pm

Monday 4th April

Snatch
2x3@46kg
2x3@50kg
3x3@54kg

Clean&Jerk
3@47kg
3@52kg
3@57kg
2@62kg
2x2@67kg
2x2@70kg

Front Squat
3x2@60kg
3x2@70kg
3x2@80kg (belt from here)

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20 each side
Swiss Ball Pray: 3x15

Snatches were really good tonight with lots of speed. Clean&Jerks were pretty good too apart from one or two. Front squats fine, still relying on the belt for the heavier ones but core strength gains are narrowing the gap between wearing it and not wearing it.

token · 06-04-2011 9:54pm

Wednesday 6th April

Snatch
2x3@45kg
2x3@50kg
1x3@52kg
1x2@58kg

Clean&Jerk
3@52kg
3@57kg
2@62kg
2x2@67kg
2x2@70kg

Back Squat
1x6@60kg
1x6@70kg
2x5@80kg
2x5@90kg (belt)

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20 each side
Swiss Ball Pray: 3x15

Legs felt fairly dead after Monday but everything went fine. Back squats were actually far better than last week. First of all I stopped being a wuss and left the belt off for 80kg sets. The 90kg sets then were pretty solid especially the first set. I was coming up with alot of speed and very little slow down. Squats are on the rise (from mediocrity).

Core work also is easy now where it was killing me when I first started it. Abz of steel.

token · 08-04-2011 2:18pm

Friday 8th April

Trained at home as heading off for the weekend and would miss usual ECB time.

Clean+Squat(s)+Jerk
3x3@40kg
3x3@50kg
3x3@60kg
3x2@70kg

Push Presses
3x5@70kg

Chins
3x10

Sprints
6x60m @ 90s rest

I don't have smaller plates at home yet so roughly trying to hit what was on my program for the clean+squat+jerks.

I supersetted Push Presses and Chins. I've never done Push Presses much outside of metcons so interesting trying them out for strength. They got better as the sets went along I was using a bit too much legs on the first two sets and some of the reps were turning into semi push jerks. By that I mean my feet were leaving the ground. Push Presses should be smooth and legs are just used to get momentum going not do all the work. I'll redo 70kg next time. Last set was good.

The first 60m I'm pretty sure is the fastest I've ever sprinted. Never had acceleration like that before. Who knew weightlifting would make you faster :rolleyes: Sled pulls no doubt helping too.

token · 11-04-2011 9:33pm

Monday 11th April

Snatch
2x3@46kg
2x3@50kg
3x3@54kg

Clean&Jerk
3@47kg
3@52kg
3@57kg
2@62kg
2@67kg
2@70kg
1@75kg
1@80kg

Front Squat
2x2@60kg
2x2@70kg
2x2@80kg
2x1@87kg

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20
Swiss Ball Pray: 3x15

Felt like ass after the weekend once lifting heavy things begun. I'm off the hooch between now and Nationals or down to only a few social ones anyway. Everything felt slow and heavy and the session was a grind. In kinda good news I can still hit everything when feeling ****. I also left the belt off for front squats. Core still a little soft and elbows dropping a tad but I'm improving.

Proper sleep, food and plenty of stretching between now the oly meet at CFI on Saturday. Currently planning to open at 70kg snatch and 90kg clean & jerk.

token · 13-04-2011 7:54pm

Wednesday 13th April

Snatch
2x3@45kg
2x3@50kg
1x3@52kg
1x2@58kg
1x2@65kg

Clean&Jerk
2x2@60kg
1x1@65kg
1x1@70kg
1x1@75kg
1x1@80kg
1x1@85kg

Back Squat
1x2@60kg
1x2@70kg
1x2@80kg
1x2@90kg
2x2@100kg (belt)

Snatches not brilliant legs a bit dead but never any doubt on not making them. Got the double @ 65kg on video below. I've gotten into the habit of rolling the bar on heavier attempts kinda of a nervous thing which I'll have to stop doing.

Did less volume on cleans & squats so I've a bit more energy for CFI comp on Saturday, saving proper taper for nationals. 85kg is actually a full clean & jerk PR. Powercleans still significantly ahead.

https://www.youtube.com/watch?v=DhhQwJQ8EZ8

Molly · 13-04-2011 8:58pm

Good job on the Snatches, What are your attempts for the CFI total going to be? Why is your Power Clean higher than your normal clean.?

Hanley · 13-04-2011 9:03pm

Snatches looked great dude. Really fast under the bar.

token · 13-04-2011 9:15pm

Molly wrote: »

Good job on the Snatches, What are your attempts for the CFI total going to be? Why is your Power Clean higher than your normal clean.?

I'm gonna open at 70kg snatch and 90kg C&J. My goals are to hit 75+ Snatch and 100kg C&J. My clean is lower because I've very weak legs but I am relatively explosive. I was powersnatching more than I was full snatching until I switched to weightlifting. It'll take another few months for my clean to eventually pass it out.

Molly · 13-04-2011 9:33pm

Based on the double at 65 your snatch opener should be easy. Best of luck in the comp!

Edwardius · 13-04-2011 10:38pm

Where'd you get that speed from? Can I have some?

token · 13-04-2011 10:52pm

Dead Ed wrote: »

Where'd you get that speed from? Can I have some?

I needed to develop it as a measure against lack of quads. Lose quads get fast!

token · 16-04-2011 3:50pm

Saturday 16th April

CFI Oly Total

Snatch
70x,70x,70x

Clean & Jerk
90,95,100x

Bad day at the office. Gimped up the snatches. I should have got the first one I had it held at the bottom of the snatch but my right foot started buckling in and I couldn't recover. Gimped the last two missing forward. It's a weight that should be 90% grgr but just wasn't feeling it today ah well better now than at Nationals. I'm still confident about hitting decent numbers there.

Clean & Jerks went better. I got 100kg powerclean at the last attempt but the jerk was a no go. At least I got a 5kg Powerclean PR out of the day. Something is better than nothing.

For nationals I'll stick with 90,95,100 attempts for clean and jerk. Very confident Ill get the jerk in 3 weeks. For snatches I think I need a bit more exposure to heavy singles. I think I'll be working up to openers the Monday before Nationals. I'll see how 70kg goes again then. I can probably feckin' powersnatch 70kg grgrgrgrgrgr :mad:

token · 16-04-2011 5:24pm

On reflection I'm pretty ****ing happy about powercleaning 100kg tbh. It's a goal I had for 2010. Better late than never :cool:

token · 18-04-2011 9:50pm

Saturday 18th April

Snatch
2x3@46kg
2x3@50kg
3x3@54kg

Clean&Jerk
3@47kg
3@52kg
3@57kg
2@62kg
2x2@67kg
2x2@70kg

Front Squat
3x2@60kg
3x2@70kg
3x2@80kg

Core
3-way Plank: 30s each side
Oblique Crunches: 2x20 each side
Swiss Ball Pray: 3x15

Laboured session. Factors relating to recovery were poor past few days. At least I didn't fail any ****ing snatches though!

columok · 18-04-2011 9:53pm

token wrote: »

On reflection I'm pretty ****ing happy about powercleaning 100kg tbh. It's a goal I had for 2010. Better late than never :cool:

Powercleaning 100kg is the manliest thing you've done in your short life.

Imma gonna be an Emo

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