Triple Extending

itsallaboutheL

Two words.

Tramp. Stamp

Molly

Snatching
45 x 2
50 x 2
55 x 2
60 x some fails, 2
65 x 1 (Snatch PR, last day was a little high)
70 x f,f

The snatch at 65 was really nice, the 60s I was losing forwards as usual. Also today was the first time I ever banged my pubic bone, that hurts. Starting new program tomorrow.

Molly

Front Squats
20 x 5
40 x 5
80 x 3
90 x 3 x 3

Snatching
40 x 3 x 3 failed 2nd rep of 2nd set. Right knee touched the floor, stood up anyway
45 x 3
50 x 5 singles failed 4th rep. Right knee touched the floor, stood up anyway
55 x 5 singles failed 2nd rep, lost it forward

Good Mornings
20 x 5
60 x 5

Snatches I concentrated on getting my elbow to point down the bar rather than behind me. This seems to put me in a different but much better start position. Also concentrated on not being soft in the catch. Read something today on Pendlay forum that described a lot of people as doing "Hail Mary's" when they snatch. Basically just getting it overhead and hoping they catch it. This is something I definitely do. Snatches felt better today for the most part, dunno if they really were though. Had planned on doing 3 sets of 5 for good mornings but going to replace with RDLs as per L's advice. Was supposed to do core work today also but ran out of time.

Molly

Clean & Jerks
60 x 3
70 x 3
75 x 3
80 x 1 x 5 (from 6)

Overhead Squats
20 x 5
40 x 5
60 x 3 (lost last one behind at the bottom)

Back Squats
20 x 5
60 x 5
80 x 3
100 x 1
110 x 5

Core Stuff

Shoulders and chest were very tender before starting today. Had a bar dropped on my foot as well so was expecting this to be horrific. Pleasantly surprised. Got some advice for my jerks. Missed first c&j at 80 as my hand was sweaty and the bar slipped out of my hand as I locked out the jerk. Decent session

Molly

Today
Long warm up (going to do this every day even when i'm not training to help me fix myself)

Snatching
Bar work
Stuff at 30
Stuff at 40
40Kg x 3 x 3
45Kg x 3
50Kg x 1
53Kg x 5/7 (Knee touched on 3 and 4)
58Kg x 4.5/6

Back Squats
20Kg x 5
60Kg x 5
100Kg x 1
112.5Kg x 5

Romanian Deadlifts
20Kg x 5
60Kg x 5

Hamstring Curls, Bicep Curls, One arm Rows.

Decent session, probably my best snatches which is a bit embarrassing as they're not great. Hit the first 4 at 58, missed 5th, was sprinting after the 6th and had to throw it away before I had a collision with a weight stack and a squat rack. Left it at that then. Almost failed the 4th squat at 112.5 because I lost concentration. Romanian Deadlifts didn't really do anything for me. Did some hamstring curls to try build some hamstring strength, bicep curls as my elbows are at me and rows because apparently I have absolute no upper back. Will start adding these in more often. It was also discovered that my shoulders are completely and utterly unbalanced, my right one rotates internally far more then my left one. Just one more thing to fix...

Molly

Longish Warm up

Clean & Jerks
60 x 3
70 x 3
75 x 2
83 x 5

Overhead Squats
50 x 3

Front Squats
35 x 5
92.5 x 3 x 3

Not much time today so everything was rushed. Cleans were okay, last jerk I did was the best by far.

Molly

Today

Load of ****e

Snatches
40 x 2 x 3
45 x 3
50 x 2
55 x 1,1,1,f,f,f,p,p,p,1

RDL
80 x 3 x 5

Back Squats
115 x 1
115 x 2

Awful session, everything was bad from the start, hungry, hips were tight and I have a hideous knot in my shoulder. All the snatches were lost very forward, was just very off today. Elbows were hurting catching snatches due to my bad elbow positioning in catches, going to drop way down for a few weeks and come back up. 115 felt very heavy on my back, racked it after one rep. Decided I wasn't going to be a bitch and went back to do it for 5, failed half way up the third rep. In summation; I needed a bottle of MTFU today

itsallaboutheL

Im only just after waking up, was am, anyone else training?

Molly

Today

Cleans
60 x 3
70 x 2
75 x 1
80 x 1
85 x 1 x 5

Front Squats
95 x 3 x 3

Cleans were sloppy, last clean was the best by far. Jerks were bad with a capital B. Front squats remind me i'm in need of an upper back. Snatching tomorrow morning.

Molly

Today
Snatch
A truckload of bar work from various positions.
Lots of 30Kg stuff from various positions
Few 40Kg stuff from various positions
40Kg x 2 x 2 from the ground
45Kg x 3 x 2 from the ground
50Kg x 2 x 2 from the ground.

Chin ups
3 sets of 5

After 7 months of weightlifting I finally understand the double knee bend thanks to L. I am now capable of actually getting the bar into my hips on my snatches. Huge breakthrough! 50Kg's felt awfully easy. Really worked on my elbows being internally rotated when pulling off the floor and externally rotated in the catch as well. Came pretty close to ruining any chances I have of fatherhood today also. Rolled around on platform for about 30 seconds in agony. Chin ups were because I need to find an upper back somewhere. Excellent session

Molly

Clean tech work
Bar from hip x 3
Bar from below the knee 3 x 3
45 from hip x 3
45 from below the knee 3 x 3
60 from hip x 3
60 from below the knee 2 x 3
60 from the floor 2 x 3

Squats
20 x 3 x 5
60 x 5
100 x 1
115 x 0

Edwardius

Molly wrote: »

Squats

115 x 0

It's hateful but it happens! My squat has aids at the moment.

token

Yay I can temporarily squat more than someone a weight class below me. I wish Squat Aids on everyone! :pac:

Molly

Today
Snatches
Bar from hip 3 x 3
Bar from Below the knee 3 x 3
30Kg from hip 3 x 3
30Kg from below the knee 3 x 3
30Kg from floor x 1 x 3
40Kg from hip x 1 x 3
40Kg from below the knee 1 x 3
40Kg from the floor 1 x 2
50Kg x 2 x 2
55Kg x 1 x 5
60Kg x f,f,f

Wasn't finding my hip with the bar today after the 30s until the 60s which I lost behind every time. Snatch again in the morning.

itsallaboutheL

I pretty much slept all day long, only woke up an hour ago, so give me a shout in the morning and i'll train.

the drifter

itsallaboutheL wrote: »

I pretty much slept all day long, only woke up an hour ago, so give me a shout in the morning and i'll train.

or here's an idea....reply to my ****ing text!

Molly

Bar 3 x 3 from hip
Bar 3 x 3 from BTK
30Kg from hip 3 x 3
30Kg from BTK 3 x 3
40Kg from hip 1 x 3
40Kg from BTK 1 x 3
40Kg from floor 1 x 3
45Kg x 2 x 2
50Kg x 2
55Kg x miss behind, 1
60Kg x miss behind, 1
65Kg x 1
70Kg x f,f,f,f,f
50Kg x 2
55Kg x 1
60Kg x f,1
65Kg x f

Hands were shot form the start. Timing was a little off through out the session, was about an inch short most of the time. Happy that i'm missing behind when I tend to miss non maximal weights. First 70Kg I was under and it was in a good position but I lost it forward somehow. I'm not really sure how. I need to bring my catch stance in on heavier weights. I almost look like a minature SPF lifter trying to overhead squat. I'm still relatively happy as my technique feels much improved already, just need to get that last bit higher before using my hips. Going to drop down to 62Kg for UL open I think. 68.6 the other morning. Then i'm going to bring it back up to 69 cleanly

Molly

Last monday.
Clean & Jerks
40 from hip, btk floor 3 x 3
60 from floor x 3
70 x 2
75 x 1
80 x 1
80 x 1
90 x 1
95 x fffff

Back Squat
100 x 3 x 5

Today
Snatches
Bar Hip, BTK 3 x 3
30Kg Hip, BTK 2 x 3
40Kg Hip, BTK, Floor (pause at knee), floor 1 x 3
Singles
45 x 2
50 x 2
55 x 2
60 x f (hurt elbow, called it)

Cleans at 95 were crappy, just couldn't focus properly. Snatches were short again, going to have to really concentrate on getting the bar into the right place. Elbows were bad too, wasn't rotating externally as I was catching so need to work on that also. Also put back on quite a bit of weight

Molly

Snatching

Bar from Hip 3 x 3
Bar From BTK 3 x 3
30Kg from Hip 3 x 3
30Kg from BTK 3 x 3
40Kg from Hip 1 x 3
40Kg from BTK 1 x 3
40Kg from floor with pause at knee 1 x 3
40Kg from floor 1 x 3
45Kg x 3 singles
50Kg x 5 singles
55Kg x 2 singles
55Kg x 2 fails (in front)
55Kg from BTK x 2 singles
55Kg from floor with pause at knee x 2 singles
55Kg x 2 singles

Back Squats
102.5 x 3 x 5

Decent session, still not getting the bar into the crease of my hip once I start adding weight. Once I get better at this with 'heavier' weights hopefully the weights will start flying up. The 55Kg from BTK were just to focus on correct positions, same as the 55Kg from the floor with a pause. Elbows were better today as well, was externally rotated majority of the time in my catches. Back squats were hardish without ever being in danger of failure. Bodyweight was back to 68.6Kg this morning. Around 6Kg to go

token

You dropping from 69kg to 62kg sounds mad. What's the rationale?

Edwardius

Don't do it man!

itsallaboutheL

if you drop to 62kg i will assume you as my wyfie.

the drifter

+1 for dont do it...cutting is overrated

Edwardius

itsallaboutheL wrote: »

if you drop to 62kg i will assume you as my wyfie.

Molly's gonna roll up as a super now!

Molly

The cutting thing is just a temporary thing. I'll come back up to about 71Kg afterwards. Want to shed the blubber from the midriff and then end up with a back as I currently have none


Tonight
Back Squats
20 x 5
60 x 4
80 x 3
105 x 3 x 5

Snatches
Bar from Hip 3 x 3
Bar From BTK 3 x 3
30Kg from Hip 3 x 3
30Kg from BTK 3 x 3
40Kg from Hip 1 x 3
40Kg from BTK 1 x 3
40Kg from floor with pause at knee 1 x 3
40Kg from floor 1 x 3
45Kg x 3 singles
50Kg x 5 singles
55Kg x 2 singles (from 3, missed second)
60Kg x 3 singles (from 4, missed second)

Traps were tender today so bar was rough on my back for squats so wimped out and put on a hoody for squats I brought my grip out a bit on snatches and shock horror the bar was meeting my hips most of the time (the two misses at 55 and 60 were because it didn't). Really happy with today's lifting.

Molly

Today tried it's best to be a **** day.

Snatches
Bar 3 x 3 Hip & BTK
30Kg 2 x 3 Hip & BTK
40Kg 1 x 3 Hip, BTK, Floor (pause)
45Kg x 2
50Kg x 2
Singles
55Kg x 1
60Kg x 1
65Kg x 1
70Kg x f,f,1 (5Kg PR)

Was a little off today, still not finding hips consistently. Some lifts were pretty sloppy also. 60Kg was okay, 65Kg was really sweet, however I struggled to stand up out of this for some reason. First 70Kg was way out in front. Second 70Kg I got under but was on both my knees :pac:. Third one I was determined to get. Cleans & Back Squats tomorrow. Happy with today

Molly

Today
Clean & Jerks
Bar 3 x 3 from Hip & BTK
40Kg x 2 x 3 from Hip & BTK
60Kg x 3 Hip, BTK & Floor
70Kg x 2
Clean only
75Kg x 1
80Kg x 1
85Kg x 1
90Kg x 1
95Kg x f,f

Back Squats
40Kg x 5
60Kg x 4
80Kg x 3
107.5Kg x 3 x 5

Did something to my left shoulder on the last 70Kg snatch attempt, so stopped jerks after 70Kg. Just feels weak in certain positions. Don't think it's anything serious though. First clean at 95 was ridiculously close, second was a poor attempt. Back squats were fine.

Molly

Bleh

Snatch
Bar 2 x 3 Hip BTK
30Kg 1 x 3 Hip BTK
40Kg Hip, BTK, Pause from Floor, Floor x 1
45Kg x 1, 1
50Kg x 1, 1
55Kg x f, 1 (err no reason to fail this)
58Kg x 1
61Kg x 1
63Kg x f, f ( in front x 2, no real hip contact)

2 Clean Pulls + 1 from Hip + 1 Jerk
60Kg x 1
70Kg x no jerk (zombie clean)
75Kg x 1
78Kg x no jerk (stood around for ages with it, horrific clean)
80Kg x 1 best rep by far

Back Squats x ran out of time.

Not a great day.

Molly

2 Snatch Pulls & 1 From Hip
40Kg
45Kg
48Kg
51Kg
54Kg

Clean & Jerks
60Kg
65Kg
70Kg
72.5Kg (was supposed to be 73 but got distracted and put a 2.5 on one side and nothing on the other)
76Kg
78Kg
80Kg f
80Kg
83Kg

Front Squats
80 x 3 x 3

Decent enough session, front squats were decent, snatch was good. Cleans were okay, jerks fine.

Molly

Tonight

Snatches
Bar 3x3 hip btk
30kg 2x3 hip btk
40kg 1x2 hip btk floor with pause at knee and floor
45kg x 2
50kg x 2
55kg x 2
58kg x 2
50kg x 2

Clean & jerks
2 pulls & 1 from btk & 1 jerk
60
65
70
73
76

Blah. All snatches were poor but at least I wasn't missing them I guess. Hands were killing me so could barely hold the bar for cleans. Wasn't too bothered so cleans we're not good. Lowered arms on jerks a bit and working on getting a deeper split. Seemed alright. Back squats and accessory stuff tomorrow