"Novice' Master prep for Keystone Games (7/23/10)

[NewWorldMan]

Well done on your first meet, sounds like you enjoyed it. Got anymore planned?

Club coach is planning something for September, but nothing is determined yet. Being a novice, I am not ready for Savannah this November.

Plan for now is to keep practicing the two lifts, but to try and focus on my squat for a few weeks. At this point, I don't NEED to have a bigger squat to drive up my snatch/c&j but I WANT to hit 400 ( maxed 165/363) a while back after a long workout. I hit 145 (319) for 5 a few weeks back. So it seems that 400 is not that far of a stretch and would be a nice mile post :-)

3x/week training:
1st:
- SNATCH ( bar work) then warm up to 10/12 singles on the minute w/80-85%
- CLEAN & JERK - a few jerks w/bar, then warm up to 10 singles (every 1:30 or so)
- BACK SQUAT: 5x5 sets across (will start around 80% of current and work from there)

2nd: SNATCH and CLEAN & JERK: work up to a max single, then back off 15% for a couple more.
Press:5x5 or so
3rd: SNATCH and CLEAN & JERK: same as 1st day.
Back Squat: work up to top set (rotate 5/3/1)
Chins/Dips

[NewWorldMan]

Warm ups
then
SNATCH: 40/2 50/2 60 65 70(solid) 72.5/x,x,x,x 60/1+3OHS
jerk warm up w/bar:20/3
CLEAN/JERK: 60 70 80 87.5 90 92.5 95 75/1,1
CLEAN PULL: 100/2 110/2 120/2x3
8 reps on GluteHam

- up until two weeks ago 70 was feeling for me. Then I've been struggling with it and it seems to be in my head. 70 felt good today, then I proceeded to take three very timid attempts. Coach Rege said my bar path looks good but I am not exploding enough on the second pull - he referred me to a slogan that's supposed to be on Glenn's truck's visor
The 4th attempt was a good pull, just couldn't stay tight on the catch to stand up. So coach suggested to do some OHS w/ a 3 count at the bottom on the last rep.

- cleans are really coming together (coach says I am 'starting' to look like a weightlifter ).
- jerk has come into it's own recently, but I can get soft if I don't 'want' it - 90 was solid, 92.5 & 95 were just a hair soft on the lockout.

Most likely Saturday will be at the high school gym (no olympic bar; bumper plates in lbs not kilos). Most likely will do sets across somewhere around 60/61 and try for no misses. Not sure how I will tackle the clean and jerks - for some reason I hate cleaning at this gym with this equipment.
Also not sure if I should front or back squat - back squats on Tuesday w/no energy 5 sets of doubles at approx. 82% felt like a lot of work - maybe deconditioned on the squat due to meet prep the last two/three weeks?

Not really sure how to approach my squat. At this point my back squat is 165; front is 125; clean is 96; and best snatch WAS 75.

Seems that, being new to the lifts, I have not come close to strength being a limiting factor on the lifts. Yet, I suppose it never hurts to be stronger... and I am close to a 400lb squat - there's something psychologically that hitting 400/405 would make me FEEL better :-)

Probably have 7/8 weeks 'til a planned club meet, so maybe there's time to run a squat intensive cycle and still get some good practice in on the 'lifts'.

[NewWorldMan]

warm up and bar work = presses, squats, rdls,etc.
SNATCH: bar x3 from hang 95x2x2 115x2 135x1,1,1,1
BACK SQUAT: 155/5 205/4 235/3 272/2 302/1
JERKS (cleaned the first rep):115x press, push press, 2 jerks
135x push press, 2 jerks
155x jerk
FACE PULLS:3x10@80
PUSHDOWNS:2x10@60
MACHINE CURLS:10@75, 8@70

Some jogging/running:100/200/300/400/200

one week after first meet - got some good lifts in this week, just wanted to get some work in today, but not too serious.

Squat was around 80%, not too many snatches or jerks, even fewer cleans.

Back at it Tuesday...

[NewWorldMan]

training at the club - kind a blah - started out w/only three lifters/ no coaches - no energy

I was planning on doing doubles tonight for my snatch - trying to avoid what Jim Schmidt calls 'paralysis by analysis' and focus on a good 2nd pull on the 2nd rep.

So, after my warm ups w/the bar:
SNATCH: 40/2 45/2 50/2 55/2 60/2x4
JERK: 20/3
CLEAN and JERK: 60 70 80/1x4
BACK SQUAT: 70/2 100/3 125/3x4
PRESS: 50/5 55/5x2

*snatch is still soft on the catch - ended up my last two sets @ 60 doing on power snatch then one full snatch.
** No energy (and no motivation) to do the cleans tonight _ I basically just quit after a few reps rather than soldier on.
*** Was able to push through the squats - less technical than the jerks - blah.

Now to get in a better frame of mind by Thursday. The good news is I can keep it all in perspective and by the time I drove home life was good again and I was happy to be with my family (though I still suck as a weightlifter ).

/Sometimes I feel like Don Music - I'll never get it! (see who knows that reference)

[NewWorldMan]

8/5/10
snatch:3 sets (95lbs/3 pos;105/2 pos;115/1)
clean & jerk: 115x2; 5(135/2)
front squat:205/3x3
Clean pull:225/3;250/3;275/3
7 hanging leg raises lol

*trying to mix it up on the snatch (am I just avoiding going heavy and failing?) - did doubles Tuesday, did 3 and 2 position snatches and then a single - trying to focus on finishing the pull and keeping the back tight on the catch.

Easy clean and jerk night - trying to keep it crisp - mostly successful. Somehow on my 2nd clean on my 2nd set I managed to snag the bar on my left thigh and completely miss the pull - weird.

Goin' to have to man up and work up to heavy singles Saturday...

[NewWorldMan]

8/7/10 Saturday

weight in lbs/power bar - no O-bar

leg/arm swinging then warm up progression w/bar
SNATCH: 95/2 110/2 125/2 140/1,1,1,1,1,x,1,1PS+2OHS*
BACK SQUAT:155/5 225/4 275/3 300/2 327/1
JERK: 45/3
CLEAN & JERK:140 155 170 185/1,1,1,1,1**
Circuit: (box jumps/3;overhand chins/5;press/10)2

*did the singles @ 140 OTM -almost missed the 5th rep, pulled hard on the 6th but missed it out front, almost missed the 7th behind me
was mad, so I did a power snatch followed by two overhead squats with long pauses at the bottom. NOT SURE WHAT'S HAPPENING TO MY SNATCH.

It's been as varied as dropping my head after I catch to not hitting the 2nd pull hard enough.

I need to get some videos posted.

** a little tired after snatching/squatting but I remember the clean/jerk came fast in the last meet; so I guess it doesn't hurt to train these in a fatigued state occasionally.
The last two reps were a little soft w/the arms on the jerk though the feet felt quick.

My current goals include:
- working reps at sub max on the snatch to hone technique/(re)gain confidence in this lift.
- more emphasis on squat: earlier I was able to hit a good single @ 165 after an evening of snatches/clean-jerks. So I think I should be able to hit 180(400/405 is a nice round number that will make ME feel better.)
- work the jerks heavy once a week and stay aggressive.

I am slowly ramping up the weight/volume on the snatch and slowly increasing the intensity/weight on the squat.

Coach is planning a 'club meet' in September but it's football season for my middle son - so Saturday afternoons are filming his games - may not be able to do a Saturday meet - priorities!

[NewWorldMan]

stretch, warm ups; bar work...
SNATCH: 40/2 50/2 60/1,1 62.5/1,1 65/1,1,1 67.5/1,1,x,1
JERKS:20/3
CLEAN AND JERK: 60/1 70/1 80/1 85/3 87.5/2 80/1 85/clean, missed jerk - shoulders were not having any more of this yanking and pulling tonight.
BACK SQUAT: 70/3 100/3 120/3 130/3,3,3,4

*repping singles starting @ 80% (60); when they felt good I moved up. Volume and weight slowly moving up.
** didn't eat enough before hand and noticed it during the clean/jerks.
I seem to only be good for 7 jerks before my 39 year old left shoulder starts to inform me that we should cease for the evening.
***I wanted to go 135 on the squats, but the lack of food/energy...so 5kg increase is still progress.


http://www.youtube.com/watch?v=pLQOeBPgyU0

http://www.youtube.com/watch?v=dcM9N7r0Krg

http://www.youtube.com/watch?v=0CBJ21D8DhY

http://www.youtube.com/watch?v=Y4NCllelhHo

warm up (prior day):
http://www.youtube.com/watch?v=fnuCMNpNM-k

[NewWorldMan]

Glenn Pendlay replied to my log post (another forum) and suggested:

"you need more hips my friend." and promised some vids with drills to help.

So...I found the drills for 'more hips'.

http://www.youtube.com/watch?v=L5KxqUiv8bM

and it's sister video.

I practice this a few times at home and am eager to head to the gym.

I've been starting to do doubles on my snatch to avoid too much thinking and force better technique when slightly fatigued. Tonight I planned doubles and take them up to 88%.

Did my usual bar work then:
SNATCH: 95/2x2 with the (re)new(ed) emphasis on waiting and using more hips- the 2nd rep of the 2nd set almost flew through the ceiling! Wow this coaching tip seemed to help.
115/2 same good results
135/2 still strong
140/2 still strong
145/1 then
150/1 all felt very crisp -
http://www.youtube.com/watch?v=ztJO1lpfXMI

http://www.youtube.com/watch?v=xE72lyxcfgQ

mixed it up a little next:
CLEAN and PUSH PRESS - 145/1+3; 160/1+3
CLEAN and PUSH PRESS/POWER JERK - 175/1+1+2
CLEAN and JERK - 190/1+1
CLEAN - 205, 215 PR, 225 miss -
CLEAN DEADLIFTS - 225/3 275/2x3

feeling good and looking forward to working up to (new) maxes Saturday :-)

/maybe the Iron Maiden and Judas Priest helped with the lifts too ;-)
//Thanks Coach Glenn!

[NewWorldMan]

warmed up w/bar work
then
SNATCH: 40/2 50/2 60 65 70 72.5/x*,1 75/1 77.5/x*/x
JERK: 20/3
CLEAN &JERK:60/1+2 70 80 90 92.5/1**,1 (60/2 jerk only) 95-clean only/1 80/1+2***
BACK SQUAT:100/3 120/3 140/2

*arms were a little soft on the catch, but for training purposes I completed the lift. The 75 was solid and matched a gym PB.
**again, arms a little soft on catching the jerk - maybe tired, maybe getting timid again?
Coach said after the soft 92.5 to clean 95 then we'd drop and so clean/jerk. So we dropped to 80 :solid clean and the jerk was WAY out front, had to drop it and clean it again to get the 2nd jerk, tired a second set @ 80 and my shoulder told me it was time to quit :-(
I may have said this before but when I snatch before c/j my left shoulder seems to only be good for about 7 c/j before it starts to buckle catching the clean - not sure what to do to get it up to speed.
Was planning on front squatting but figured w/the shoulder I'd better rest the bar on the back.

[NewWorldMan]

been busy w/repairs, still getting training in and still logging it -just not on the web.

So:

TUESDAY 8/17:
Snatch
(56) 2
110(65) 2
125 2(73)
140 1,1(82)
145 1,1(.85)
150 1,1(.88)
155 1,1 (.91)(8 lifts @>80%)

45= warm up jerk
CLEAN & JERK
115
135
155
175
185 1,1,1,1 (5 >80)(88)

BACK SWUAT
232 3 (63)
272 3 (74)
302 3,2,3(82)

chins 5,5@ bodyweight then 5@175 pulldowns

THURSDAY 8/19:
85(50)/2x2
105(62)/2
120(.7)/2
135(.8)/2
145(.85)/2x3,1+OHS

CLEAN & JERK (variations)
115/1+3P+2PP(55)
135/1+1P+2PP (64)
155/1+1PP+1J (74)
175/(1+2J)/3 (83)
FRONT SQUAT
185/2 205/2x3(80)
RDL:185/5x3
doing doubles to try and stop 'thinking so much'; get some conditioning, and learn to lift weights when fatigued.

SAT 8/21:
SNATCH
40/2 50/2 60 65 70 75 78/xxx 70
(last attempt @ 78 was a good pull, the first two were timid, though 75 was solid)
CLEAN & JERK
20/3 60 70 80 90 95 98/c,jx 90
Front Squat 90/3 100/3 110/2

SUN 8/22
Workout at home:
Press/Row: 87/8+8
117/6+6
Press: 137/5,4,3+2
Row: 3x6@157
SN DL 3x6@157
db curl/press: 2x8 w/33lb db
10x100m(100 rest):25,21,20,19,17.3

MON 1:24 walking

TUE 8/24
SNATCH:
3POS: 45;95;110;120/3;120/1+3OHS
C/J:120/1+2;135/1+2;155/1+2;175/1+2;185/1+2,1+1,1+1
Back Squat:232/3;272/3;307/3;312/3x2
BE:3x10

THUR 8/26:
SNATCH (worked up to a top set of doubles):
95/2
110/2
125/2
140/2
145/2
150/2
155/2
CLEAN AND JERK:
115/1+2
135/1+2
155/1+2
175/1+2
185/1+1
190/1+x
RACK PULLS:
3x3@300 from right at the knee.

Here's a link to one set of 3 POS snatches (critique welcomed - coach suggested these):
http://www.youtube.com/watch?v=WV_oclvcqxs