Target: Transvulcania

[bronco]

Good work on the comp, lifting looks nice .

[ninearms]

Monday 26/09/11: Woking

Plan was to C&J to max and win the race to 100. Body had other plans... Took an age to get my jerk warmed up, shoulders and upper back still sore, stiff and tight from the comp.

A) C&J
40/2+1 from high hang
50/1x6 (!!!)
60/1x4
70/1x2
75/1
80/1x2
85/1
90/1 (92%)

Short rest

60/1x3
70/1x2
80/1
85/1
90/1 (92%): not going to happen today...

B) Snatch grip push press behind the neck
40/10x5

________________________________________________________________________

Friday 30/09/11: Woking

Less than optimal preparation for the session as Luka decided to be wide awake at 3am and then ended up pulling the dressing off his newly mangled finger resulting in a 5am visit to A&E...

A) Front squat
60/5x2
80/3
100/1
120/1
130/1
140/F: didn't feel heavy, but descent was sloppy and it knocked me out of position. Reasonable for the first squat session in 2 weeks.

B) Snatch
40/1x3
50/1x2
55/1
60/1x3
65/1x2
70/1: wrist hurting, left it there
60/2x2

Back to snatching with straps as I hurt my middle finger again at the comp...

Some power cleans with 60 just to work on my start position.

Plan for next week is to front squat 60/5x2 100/2 125/1 140/1 then max attempt it if feels there, and to snatch and C&J using a Joe Mills 20/20 loading progression. I don't really spend as long on my warmups as I should, so this should force me to take my time and should also help drill pulling under the bar harder and not doing daft power versions for no reason.

[KaliBaby]

I've fallen into a bad habit -- looking at my face while squatting has me leaning forward and not pushing off my heels! When I tried to look up instead, I felt off balance. HELP! Should I wear an eye-mask or something?!

[ninearms]

I've fallen into a bad habit -- looking at my face while squatting has me leaning forward and not pushing off my heels! When I tried to look up instead, I felt off balance. HELP! Should I wear an eye-mask or something?!

I assume by that you're having to squat facing a mirror, right? Other than walking out of the rack the other way (do not do this - if I ever find out you walked a squat out forwards I will hunt you down and kick your ass), or turning the squat rack round so it doesn't face the mirror (the best option, but makes it difficult to secretly check out your abs, which is the only reason a squat rack should face a mirror) maybe try picking a spot just over your shoulder and focusing on that? I'd also make sure that you're pulling down on the bar as hard as you can throughout the lift, as this will help keep your chest up.

[JP]

hey late well dones for the comp mate!

[vegan hal]

...Other than walking out of the rack the other way (do not do this - if I ever find out you walked a squat out forwards I will hunt you down and kick your ass), ...

this is how i squatted for the 1st year. when i was doing the box squats. glad i never mentioned it then. eek. Doing them properly this year..

Hey ninearms! great job on the comp. killer snatch and C&J in that video.

[ninearms]

Thanks guys. Next comp is the regional championships on November 26th at Crystal Palace.

Monday 03/10/11: Woking

A) Front squat
60/5x2
100/2
125/1
140/1 (97%): tough, but not limit - Mark says to go for 146
146/F: too fast on the way down, knocked me out of position

Rest

B) Snatch
40/2x3
50/2x2
55/1
60/1x5
65/1x5
67.5/FF111
70/FF1
72.5/FF1 (90%)
75/F: gassed

C) Snatch push press behind neck
40/10x3
___________________________________________________________________________

07/10/11: Woking

A) Front squat
60/5x2
100/2
125/1
140/1: felt solid, Mark said it looked better than Monday - 146 is ON!
146/1: PR



B) Snatch
40/2P+1Fx2
50/2P
50/1
52.5/1
55/1: wrist bugging me so stopped

C) C&J
50/2x2
50/1
55/1
60/1
65/1
70/1
75/1
77.5/1
80/1
85/1: (87%) everyone waiting for me so the stuff could be locked up...

Snatch was a waste of time, would have had more time to C&J if I'd not bothered. Still, not a wasted session - front squat PR and a couple of solid technical adjustments.

So here ends the post-comp slackness/weakness. Leg strength is back, and Koing's back from training with Abadjiev next week. Lifting until collapse is go.

[thestoatyone]

Lifting until collapse is go.

Fucking. Bring. It.

[baldy]

Lifting until collapse is go.

Fucking. Bring. It.

Sweet looking PB, keep them coming.

[ninearms]

Monday 10/10/11: Woking

Koing and Chris back = loooong session

A) Front squat
60/5x2
100/2
125/1
141/1 (97%)
147/F: going dizzy, dumped it at the bottom. Weight felt OK though - will give it another go on Friday

Rest

B) Snatch
40/2x3
50/1x2
55/1
60/1
65/1
67.5/FF
70/F1
72.5/F
75/FF
77.5/FFFF
60/2x2: need to be this aggressive with all my snatches as these were sharp and fast.

Rest

C) C&J
40/2+2 from high hang
50/1x2
60/1
70/1
75/1
80/1
85/1
90/1
97/FFF

Koing then had me drop down and do some lifts from the high hang to work on pulling under aggressively. Clicked on the last few sets because I was being aggressive with my feet rather than just skipping them out, so I'll work on this on both lifts next session.

E) Snatch grip push press behind the neck
50/8x3: partly to rest my legs, partly to work on an aggressive lockout, partly just to keep my shoulders healthy

F) Front squat
90/1
110/1
130/1
140/1: heaviest I've ever front squatted at the end of a session
143/F: good attempt, but not quite
131/2: PR
134/2: PR

[vegan hal]

more PBs!!! hell yeah.

[ninearms]

Friday 14/10/11: Woking

A) Front squat
60/5x2
100/2
130/1
141/1
147/1: PR



Rest

B) C&J
50/2+1x2 from high hang
50/1x2
60/1x2
70/1x2
75/1
80/1
85/1

Stopped here - shoulders really giving me grief, so no point snatching either. Speed under the bar felt better though - really focused on aggressive foot movement.

C) Front squat
100/2
120/2
130/2: very comfy
135/2: PR, and not limit
137/F: legs not working anymore!

[ninearms]

Monday 17/10/11: Woking

A) Front squat
70/5x2
110/1
130/1
142/1 (97%)
150/F



Rest

B) Snatch
40/2x2
50/1x2
55/1x2
60/1x2
65/1x2
70/F,F,1
73/1
76/1 (95%)
79/F,F,F
81/F: close

Rest

C) C&J
50/1x3 from high hang
50/1+2x2
60/1x2
70/1x2
75/1
80/1
85/1
90/1
94/1 (96%)
97/F,F,F
90/1
91/1
50/2x3 from high hang

D) Front squat
90/2
120/2
130/2
136/2: PR

[ninearms]

Friday 21/10/11: Woking

Short session, and no key holder when I arrived, so just did some bar work and helped Pat coach Omar until Roger arrived. Also felt really tired all day.

A) Snatch
40/2x3
50/1x3
55/1x2
60/1x2

Moving pretty poorly so moved on to C&J.

B) C&J
50/2+1
50/1x3
60/1x2
65/1
70/1
75/1
80/1
85/1x2
91/1 (93%)

C) Front squat
70/2
110/2
130/1
142/1 (97%)
150/F: poor attempt, jelly legs, Chris said I didn't catch the bounce well at all.
_____________________________________________________________________

Monday 24/10/11: Woking

A) Front squat
70/5x2
110/1
130/1
143/1: heavy! (97%)

Rest

B) Snatch
40/2x3 power
40/2x2
50/1x3
55/1x3
60/1x2
65/1
68/F
69/1
71/F,1: Chris arrived and suggested I over exaggerate looking up as it gives me a much better bottom position.
74/1: nice (93%)
77/F,F,F,F: Koing arrived and noticed that my weight was too far forwards in the bottom, so I was losing lifts forwards.
70/F,F: Koing told me to really get my heels down hard
60/1: smashed the heels down, really nice
70/1: nice
73/F,F

Rest

C) C&J
60/1x3
70/1
80/1
85/1
90/1
95/F,F: brain fart
92/1
94/1 (96%)
95/F: got under it but didn't release my hook and tweaked my elbow

Rest

D) Front squat
100/1
125/1
140/1 (95%)
130/2
137/2: PR



Got to the gym at 6pm, left at 10.30pm. Hammered.

[knackers]

nice work!

Got to the gym at 6pm, left at 10.30pm. Hammered.

holy shit, 41/2 hr session, hope you bring food