A) Front squat 60/5x2 100/1 120/1: WTF? Heavy-ish! 130/1: heavy 135/1 138/1 (95%)
B) Snatch 40/1x3 50/1x3 55/1 60/1 65/F,F - behind, forwards 70/F,F - both behind, felt mega light
C) Cleans
Shoulders feeling tight and sore, so skipped the jerks rather than screw something up before the comp next week.
50/1x2 60/1x2 70/1x2 80/1 85/1 90/1 95/1 (95%): video says it was pretty decent - placed the bar a little, and had to recover forwards, but no fannying around at the top. Feels like a reasonable opener provided I don't mess up the jerk.
D) Push press 60/5 62.5/5 65/5
Supersetted these with some Terminal Knee Extensions with the blue band to see if it helps my dodgy right knee.
E) Pullups BW/5x3
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
baldy wrote:Snatches looking lightning fast! Crackpipe goals for the comp?
Something like 75/79/81 and 93/98/102. 75/80/84 and 95/100/105 if I'm lifting especially well - would be nice to get my first BW snatch in my first comp. Snatch is a bit inconsistent, but C&J feels good at the moment. I'll just lift whatever Koing tells me to though.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
Weighed in at 83.3kg after dropping to 82.4kg on Friday morning following a mysterious illness that lasted for a grand total of 30 mins. Training PRs are 80/96 and I've cleaned 100, so put my openers down as 75/95. Lifted in the 3rd group after the 94/105/105+ guys and the women, so it was about 1pm when I finally started lifting.
Snatch Bar work - felt sharp and well warmed up, Koing said my positions were looking good, but reminded me to really punch out hard and not just pull under the bar. 40/2,1 50/1 60/1x2 - powered the first, Koing made me retake it and snatch it properly 65/1 70/1 72.5/F,1 - no man's land, Koing emphasised that I MUST sit in or I will not be able to hold it. 70/F,F,1 - actually sat in properly
Opted to keep my opener at 75 even though my brain had gone into meltdown and stopped communicating with my legs.
75 - powered...duh! Asked Koing to put 79 down as my 2nd attempt, but he suggested we just go for 2 attempts at a PR seeing as I'd already done 80 before 81x - PR attempt, but a rubbish one, neither powered nor squatted, and then hurled at the refs 81x - better, but didn't sit in properly and lost it forwards.
C&J Bar work 50/1x2 60/1 70/1 80/1 85/1 90/1 - all sharp until this point, jerks feeling solid
95 - short-stepped the jerk but never in doubt 98 - followed myself. Bar smashed me in the windpipe really hard which made me crumple on the receive, but 47kg of squat strength in reserve meant the recovery was no problem. Smashed the jerk. PR 100x - had to follow myself again, nothing left in my legs for the jerk, dumped it behind.
75/98(PR)/173 - finished 4th out of 7 lifters. Next guy up I wouldn't have caught even if I'd made all my attempts. Didn't bomb though!
A few things to work on now for the next comp which is the LSE Championships at the end of November:
- Committing to pulling under ALL my snatches. I need to make full snatches at 80 routine lifts like C&Js at 90 are. Unfortunately you don't get 12 attempts at max in comp (otherwise I'd have kept taking 81 until I got it). - Tighter dip on my jerk - noticed on the videos that my upper back caves, and on the 100 added fatigue made me drive it fowards - Keeping my shoulders directly over the bar, as I have a tendency to get them behind right from the start but don't pull the bar back in to compensate.
Back to training on Monday. Koing is off to train with Abadjiev for 2 weeks, so will have to try and nail a 180 total while he's away.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
Saw the video on youtube, well done on the first comp! Technique will come in time and you'll be nailing the failed attempts soon. Great to hit a C&J PB in competition.
was there a time we weren't at war; when we knew what our hearts and hands were for?
Thanks a lot guys. Would have been nice to get the 180 total, but it will happen soon...
baldy wrote:You snatch is so quick, once you can consistently catch them at the top quick progress will be made. Great fun, hope you enjoyed it as much as I did
I had a great time, apart from having to follow myself on the jerk.
Tomorrow - FS to max, C&J 95/99/101 Friday - FS to max, 19 attempts at snatching 81
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
