The Miseducation of Jimbo Slice

Day 14

Overhead squat, turn overs, drop snatch:
bar work

Drop Snatch:
40kg 2x3
50kg x3
55kg x3
60kg x3

Hang Snatch:
50kg 3x2

Snatch First Pulls:
50kg 3x3

Snatch:
50kg 2x2
55kg x2
60kg 4x2

**30 minute break**

Overhead squats, drop snatch:
bar work

Hang Snatch:
40kg 2x2
50kg x2

Snatch First Pull:
50kg 2x2

Snatch:
50kg x2
55kg x1
60kg x1
65kg x1
69kg x1
73kg x0, 0, 1 - miss in front, behind, got

Jerk Dips:
60kg 3x3

Jerk Catches:
60kg 4x3

Jerks (all cleaned):
60kg x2
70kg x1
80kg x1
90kg x1
95kg 3x1

Tough session. Very tired by the end of it. First round of snatches went extemely well, fast under the bar. Second sesh was a bit poor, didn't have the same snap. Was annoyed with the 73's, first one I just didn't finish the pull, second one I pulled back and then dropped it on my shin, third one was solid. Feels easy when you do it right.

Jerks were manky. Only started to actually work around 80kg. Still fairly unstable under the weight, but it'll come. I was told that the only thing I'm doing wrong is not getting my back leg bent enough, so to only have one big issue is a good thing.

It'll come...

cardio,shoot me wrote: »

bad ass :P.

i know its done by every oly lifter, but would it not be more efficiant to only go hard on overhead squats and front squats? like you have to front squat in the c&j and oh squat in the snatch. Obviously theres a lot of strength thats transferrable between the bs and both of those...

In regards overhead squats, you don't miss snatches because you can't get up from the bottom, you miss them because they're out of position. You can overhead squat as much as you want, but if you can't put it in the right position to overhead squat it, you won't get the lift.

As for front squats, I think there's a few reasons;
-high volume front squatting will thrash your joints etc faster than regular squats
-you're already front squatting a ton with cleans, doing more would overload your nervous system in a bad way
-regular squats are just better for getting your legs strong

Think about it this way, regular squatting makes you all around badass strong, doing the actual competition lifts teaches you to harness that strength for bigger numbers.

Can't wait to Smolov front squat it up tho.

Day 15

Snatch bar work - overhead squats, turnovers, drop snatch

Hang Snatch:
40kg 3x2
50kg 2x2

Snatch First Pull:
50kg 3x

Snatch:
50kg 2x2
55kg x1
60kg x1
65kg x0, x1 - on mah ass on the first one
70kg 3x1

Jerk Dips:
60kg 3x3

Split Jerk:
60kg 2x2

Jerk (all sets cleaned):
60kg x3
70kg x1
80kg x1
90kg x1
95kg 3x1

Front Squat:
125kg x2
140kg 3x1

Bench:
60kg x5
90kg x5
105kg 2x5

Barbell Curls:
35kg x5
52.5kg 2x5

Chins:
bodyweight x5
+15kg 2x5

Alright session. Not too happy with my snatching. Speed under the bar was rubbish, strength's good, power's good, bar position's ok, but actually getting under it to catch it wasn't great.

Jerks are improving. Starting to click together. My split's too wide, front foot's not coming forward enough and back foot's going back too mcuh. The drive's good and I'm catching the bar solidly, but it's an ongoing thing.

Front squats were surprisingly decent. THe 140's were easy. I'd say 150+ is there at the moment. Gonna smolov it up after Seniors.

Benching was v. solid, as was the curls and chins. Lots of scope for improvements going forward there!!

kevpants wrote: »

Lol. Random bench workout amongst all the Oly stuff.

How are your joints finding it all man? Elbows taking as much of a beating as the powerlifting days?

Haha yeah.. I'm keeping benching and curls in because I don't want to lose size.

Joints feel ok... one of my quads has a weird tightness mid way up, shoulders are doing ok, elbows feel fine!! (I think it was the low bar squatting)

Time will tell how badly I can beat myself up doing it tho!

IAWLA Senior Weightlifting Championships

Snatch:
75kg - no lift
75kg - good lift
79kg - good lift

Clean and Jerk:
99kg - good lift
107kg - good lift
115kg - good lift

Grand oul day today... First proper time on the platform at a weightlifting comp so I was happy enough just to take whatever lifts I was told to put on the bar and not worry too much about it.

Warm ups for the snatch went really well, all very crisp. Took 74 2x in the warmup room. Hit the first one easy, took it again so I wasn't left with ages before getting onto the platform, and then missed it in front. Same story with my first snatch, didn't finish the pull and it went out front.

Second snatch was funny... was in the bottom position for about 3+ seconds waiting for someone to tell me to come up, and then I rememebered that doesnt' actually happen!!

Power snatched the third and sorta rode it down. Tons left there tho I think.

C&J's went really well. I was p!ssed with myself for making a balls of my snatches so I was really up for it. Harry said to me in the warm up room that they were the best jerks he's even seen me do, so either he was blowing smoke up my a$$ and trying to get me focused, or I'm a big game player. I'm going with the latter.

Coulda kept going with the weight on the C&J's. They probably weren't exceptionally pretty, but they all went to lockout without trouble and didn't really need me chasing them over the platform. 120 probably woulda gone today anyway, possibly more.

REALLY excited to settle down into a good long training cycle now and drilling the hell out of my technique and positions.

Oh and I got tested AGAIN today. Irish Sports Council this time. It's getting old now.

And bodyweight was 97.2kg - I'll be <94kg next time I step on the platform.

token wrote: »

I was wondering what you were doing! Your cleans looked like warmup weights. Pretty solid on the jerks too.

Did Colm tell you the Leinsters might be held at CFI? That would be pretty sweet.

Thanks man. The cleans were alll around 90% like so hittting them was never gonna be the issue. Jerks will come with more practice. Excited abut it actually.

Scuba Ste wrote: »

Well done man, nice lifts for your first comp, Im sure a BW snatch isnt too far off. I train in DCU myself, I think a few lads from DCU weightlifting club were there, only one was competing though. I hope to compete myself sometime in the summer if theres a comp then, as soon as i can snatch 45 anyway.

Well done again.

The snatch'll be there with training. On a purely raw strength basis, it should be there already. Think there's that comp in June mentioned above so it's somethin to think about!

FRIDAY

Day 19

Snatch:
worked up to 60kg 4x3

Power Cleans:
60kg x3
70kg x2
80kg x2
90kg x2
100kg x2
110kg x1
120kg x1
125kg x1
130kg x1 - PR!!!!

Front Squats:
120kg 7x5

Bench:
60kg x5
90kg x5
105kg 2x5

Curls:
52.5kg 2x5

Savage stuff. Was going to just go for 128 on the power cleans but one of the lads said 130 was there and that I should go for it. So I did, and it was. MAJOR PR... caught it fairly high and would probably good for more. So happy with that!!

Front squats were tough enough yesterday. Having the bar in a front squat position for so long's tough.

Benching was solid and the curls were very strong.