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Old 04-10-2012, 03:29 PM   #111
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i can't wait!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-11-2012, 12:26 AM   #112
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Default Session 7: Technique? Check.

Session A

Technique training/Warm-up
Some bodyweight front squats, limb rotations, snatches and C&Js with a bar only.

Snatch 1
95 x 1
95 x 1
95 x 0 - Douchebag got in my way mid-lift and to avoid hitting him I put it down.
95 x 1
95 x 1*
95 x 1*
100 x 1*
100 x 1*
100 x 1*

Clean and Jerk (Split) 2
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
140 x 1*
145 x 0 - Bar slipped or something, not really sure.
145 x 1*
145 x 1*

*Great form

Front Squats 3
140 x 5
140 x 5
140 x 5

Conditioning/Cool-down 4
Jump-Rope and some spinal decompression stuff.


1) Snatch: Increasing weight next session.

2) Clean and Jerk (Split): Confirmed my suspicion that my form problems were largely due to how light the weight was. As you can see, the first rep after I increased the weight was great. Increasing weight next session.

3) Front Squats: Power cleaned first rep, then held in a C&J racked position.

4) Conditioning/Cool-down: Same old.

Man, talk about a learning experience! This session taught me that you never know how a session might improve. This one started out rough and quickly became greatness. I couldn't be happier about my form on both lifts. I really feel like I've got them both nailed, so from this point forward I'll be increasing the weight by 5 lbs each time I can perform many repetitions with excellent technique. I dropped the BTN snatch grip push presses and the drop snatches because of my satisfaction with my form in the full snatch.

I do want to note that my shoulders and hips are sore. Mobility/flexibility sucks more than I knew.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 04-11-2012 at 12:29 AM.
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Old 04-11-2012, 03:09 AM   #113
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Wow, things are really looking up. Weight getting increased in fine style. I do hate people who manage to get in the way of you midway through a set.
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Old 04-11-2012, 02:44 PM   #114
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Douchebag got in my way mid-lift and to avoid hitting him I put it down.
Well that was mighty nice of him.

Quote:
Man, talk about a learning experience! This session taught me that you never know how a session might improve. This one started out rough and quickly became greatness.
Awesome man. Someone once told me that if I wanted to get good at Olympic lifts I had to refine one single at a time.
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Old 04-11-2012, 03:17 PM   #115
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Well that was mighty nice of him.



Awesome man. Someone once told me that if I wanted to get good at Olympic lifts I had to refine one single at a time.
I absolutely agree. I realized in less than 7 sessions that there was no place for doubles and triples when learning the movements. I focus on every detail of my position as I set up, memorize how it feels, review in my head the entire lift, execute the lift, then analyze what happened. If I tried to do that between reps of doubles or triples, they would turn into singles!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-11-2012, 06:06 PM   #116
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Singles definitely sound like the way to go. They are easier for me on heavy weight as well. I can focus on one lift and not worry about the next.
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Old 04-11-2012, 06:11 PM   #117
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Great work Tank. Like how the sessions look and weight moving up!
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Old 04-11-2012, 06:21 PM   #118
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Great work Tank. Like how the sessions look and weight moving up!
great! thanks pull! any glaring problems with my approach so far?
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-11-2012, 07:38 PM   #119
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great! thanks pull! any glaring problems with my approach so far?
Nothing major that I can tell. Your learning the lifts, hitting the basics, and busting ass. That will take you pretty far. I would however throw in some back squats. I know you wanted to hold off, but I wouldn't neglect the lift as it does a good job at pushing the front squat and will also help a bit with the dip drive in the jerk. Just once a week after the main lifts should be good enough - doesn't matter what you do exactly, whether its a few sets of 3 or 5 at a moderately heavy weight or you work up to a heavy double/triple... as long as your progressing.

For the sake of knowledge, Pendlay posted a bit of info on how his guys typically train ( How we train. - Pendlay Forum ). Something you won't be able to implement right away lol, but you can definitely pull some ideas from it for future reference.

Keep up the good work!

PS - nice avatar! Has been my wallpaper for awhile now haha
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Old 04-11-2012, 07:44 PM   #120
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Originally Posted by Pull14 View Post
Nothing major that I can tell. Your learning the lifts, hitting the basics, and busting ass. That will take you pretty far. I would however throw in some back squats. I know you wanted to hold off, but I wouldn't neglect the lift as it does a good job at pushing the front squat and will also help a bit with the dip drive in the jerk. Just once a week after the main lifts should be good enough - doesn't matter what you do exactly, whether its a few sets of 3 or 5 at a moderately heavy weight or you work up to a heavy double/triple... as long as your progressing.

For the sake of knowledge, Pendlay posted a bit of info on how his guys typically train ( How we train. - Pendlay Forum ). Something you won't be able to implement right away lol, but you can definitely pull some ideas from it for future reference.

Keep up the good work!

PS - nice avatar! Has been my wallpaper for awhile now haha
lol! cool coincident!

about the back squats, i actually planned to alternate front and back squats every other time, so I was thinking along similar lines. I was just going to increase the weight 5lbs per session until i get to higher intensities that require cycling. sound good?

thanks again pull!!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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