Target: Transvulcania

[bronco]

Hey, just now read the comp report, sounds like an awesome comp! Nothing like a bit of drama leading up to a good finish .

[ninearms]

Thanks Bronco!

[ninearms]

Slacking on the update front, mostly due to a few lacklustre post-comp sessions.

30/11/11: Woking

A) Front squat
60/5x2
100/2
130/1
140/1 (93%)

B) Snatch pull + snatch (from high hang)
40/2+1x5
50/1+1, 2+1x2
55/2+1x2

C) Snatch
40/1x many
50/1x many

_________________________________________________________

05/12/11: Woking

A) Front squat
60/5x2
100/2
130/1
140/1
147/1 (98%): limit

B) Snatch
40/2 pulls + 1 snatch x2
41/1x3
51/1x3
56/1x2
61/1
66/1

Stopped here - shoulders feeling stiff and sore. Warmed up for C&J, but shoulders still stiff so finished there. Had to get home anyway as Luka was ill.

_________________________________________________________

09/12/11: Woking

Quick Friday session.

A) Snatch
40/1x5
50/1
55/1
60/1
65/F,1
70/F,1
72/1 (90%)
74/Fx3
60/1x2

_________________________________________________________

12/12/11: Woking

A) Front squat
70/3x2
110/1
130/1
140/1
148/1 (98/7%)

B) Snatch
40/1x3
50/1
55/1x2
60/1
65/1x2
68/1
70/1
72/F,F,1 (90%)
74/F,F
76/F,F
50/1x3

C) C&J
50/1x3
70/1x2
80/1
90/1 (86%)
95/F

Not sweeping the bar in well, so Koing then had me do a couple of quick pulls to the hip before the lift.

80/2+1
85/2+1
90/1+1: best lift I've ever done according to Koing, felt mega sharp. This is the new benchmark to work towards on all my lifts.
95/Fx2: gash

D) Rack jerks
90/1
95/1
100/1
106/1: PB

E) Front squats
130/1
140/1
142/1 (95%)
132/2x2, 1 (F on 2)

The plan for the next while is to up the squat volume a little by doing a drop down of 3 doubles at both the start and end of the session, roughly 10kg below whatever max I reach. Also to do a couple of quick pulls to the hip before both snatch and C&J to get the sweep ingrained. Rack jerks if C&J doesn't get to 95%+.

[JP]

is the plan just to continue the same system till... when?

ok, changing singles to doubles, but any other changes?

[ninearms]

is the plan just to continue the same system till... when?

ok, changing singles to doubles, but any other changes?

Front squat to max single, then drop down for 3 doubles
Snatch to max, 4 attempts
C&J to max, 2 attempts
Front squat to max single, then drop down for 3 doubles

My coach has trained with Abadjiev, and this is roughly how he has his lifters train now (just they do it 2-3 times a day, 6 days a week).

So I will be doing The System FOREVER!

Well, until we move in February, when I should have my own bar and bumpers as the nearest club is an hour away. Then I'll squat in the morning, then evening session will be snatch or C&J to max followed by front squat to max. Always singles.

[JP]

its not too far off how the OSG weightlifter guys trained too Just back squats thrown in the mix too.

Though with full time training a bit more time for assistance lifts. Or when training around an injury.

[ninearms]

its not too far off how the OSG weightlifter guys trained too Just back squats thrown in the mix too.

Though with full time training a bit more time for assistance lifts. Or when training around an injury.

The full time lifters only do snatch, C&J, power snatch, power C&J, and front squats. No assistance lifts, no pulls, no lifts from the hang or blocks. On the odd occasion a lifter may jerk from the rack.

If you're injured you do the power versions and front squats only. If you can't do the power versions you front squat whenever you would be doing snatch or C&J (so in one day you may front squat 8-12 times!). Only if you can't front squat for some reason, like a wrist injury, does he have them back squat. The squat is very much the driving force - Abadjiev is of the opinion that technique only has to be "good enough", it is being savagely strong, both physically and mentally, that makes the best lifters.

[ninearms]

14/12/11: Woking

House hunting on Friday so trained on a Wednesday for a change.

A) Front squat
70/3x2
1101/1
130/1
140/1
145/1: little more in there, but not much
147/1 (98%)
137/2x2: last set a grinder
135/2

B) Snatch pull to hip + snatch
40/2+1x3
50/1+1x3
55/1+1x2
60/1+1x2
65/1+1x2
70/1+1: perfect, best I've ever looked according to Koing
75/1+1 (94%): haven't hit this first time for ages
78/FFF: last one closest, need to finish through the bar more.

C) C&J
60/1x3
70/1
80/1
85/1
90/1
95/FF
80/1x3
85/1
91/1 to take the lead over OxMan, Oxman does 92...
93/1 (89%): to take the win, tweaked right elbow racking the clean, left it there.

D) Back squat
60/5
110/1
130/1
140/1
150/1
165/1: 2xBW, first time I've done this in ages, and at the end of a session after having back squatted about twice since May.
150/2x3

[baldy]

Seal the deal house hunting?
Xmas chaos has taken over my life, unlikely I will get back for an official session before the new year. Train hard and see you fresh in the 2012, when big big things are going to happen.

[ninearms]

Seal the deal house hunting?
Xmas chaos has taken over my life, unlikely I will get back for an official session before the new year. Train hard and see you fresh in the 2012, when big big things are going to happen.

Hopefully seal the deal on the ninearms mansion this week. Private gym looks to be a goer...

[ninearms]

[baldy]

terrible hang writing.

[ninearms]

Get used to it. All log entries will be via photos from now on. Getting ready for my all-singing, all-dancing superlog once I'm training on my own. Every session filmed in full, from bar work to humiliating fails at max. Extensive commentary on every session. Words of wisdom.

Polish(?) Dan was in today. Apart from telling us about all the athletes that are on drugs and how much he hates Linford Christie he also said I will do 100/120 in the next year.

[baldy]

Polish(?) Dan was in today. Apart from telling us about all the athletes that are on drugs and how much he hates Linford Christie he also said I will do 100/120 in the next year.

Dunno if he is really Polish (just foreign), but it sounds very similar to the conversation he had when I was there (except he didn't talk about your 100/120 then).

[ninearms]

- Solid session - strength good, mobility and positions all good.
- Worked on really getting my feet out during my bar work as Koing suggested on Monday, which carried over well to the actual lifts.
- Tried to make sure I finished properly and then pulled under hard, rather than cutting the pull and floating under.
- Brian said my snatching was very good today and asked why I didn’t lift like that before and what had changed. Main thing that’s changed - I’ve stopped thinking.
- Only 1 miss!
- Squatted at the end to make sure I got some decent lifts in, especially in the snatch.