[sizerp]

sizerp on March 7, 2010 at 3:36 am #16584

I need to keep track of my lifting in order to have an idea of what the hell is going on in the long-term.

Since September my lifting has predominantly consisted of full squats, box squats, snatches and cleans, squat- and ankle-jumps at different speeds and intensities. Other occasional lifts were bench once or twice per month, single-leg box-squats and 2-3 sessions with step-ups. The occasional lifts were for the most part sprinkled here and there.

This season I’d like to incorporate:

1. Isometric strength training: I lack stability at the point where my knee makes angle of about 110 degrees; my heel drops very low during my first 3 steps out of the blocks, which leads me to believe my calves are statically strong enough to maintain my body on my toes.

2. Structured unilateral training: more split squats, different step ups and split squat jumps in a systematized manner

3. More upper-body training: currently the hardest thing during my max snatches is to support the weight over my head. Sometimes it feels like my shoulder is going to give in, and I don’t like it.

[sizerp]

sizerp on March 7, 2010 at 4:42 am #95572

Friday, March 5th.

Full Snatch
3 reps @ 65, 75, 85, 95 kg

Full Clean & Jerk
3 reps @ 65, 75, 85 kg

Biceps Curls (lol)
5 reps @ 35, 45, 55 kg

4 sets of abs (about time I start doing those)

First session after a week break. The clean & jerk is a lot more tiring than just cleans.
Next times I’ll experiment with pausing at the catch of the clean and then the snatch.

[utfootball4]

utfootball4 on March 7, 2010 at 4:43 am #95573

Curious why the full lifts?

[sizerp]

sizerp on March 7, 2010 at 9:53 am #95579

Curious why the full lifts?

I usually do the snatch full (comes naturally), it is very hard for me to catch it high with those long arms I have, my arms would still be unfolding by the time my butt reaches its lowest point. I usually do the cleans “power” (kinda scared to catch low). This session and this season pretty much I wanted to overcome that fear of a low clean catch.

[sizerp]

sizerp on March 10, 2010 at 9:57 am #95706

Tuesday, March 9th

Full Squat
6 @ 100, slow on the way down, 2 seconds pause, get up quick
6 @ 120, slow on the way down, 2 seconds pause, get up quick
6 @ 130, slow on the way down, no pause, started feeling sore from the eccentric load
6 @ 140, regular speed
6 @ 150, regular speed

Bench
8 reps @ 40, 50, 60, 70kg

Weighted sit-ups
4 set of 20 reps with a 5-7kg dumbbell

[sizerp]

sizerp on March 13, 2010 at 10:32 am #95876

Friday, March 12th

Full Snatch
3 consecutive reps @ 55, 65, 75

Full Cleans
2 @ 75
2 @ 85
2 @ 95
105
115
125
105

Step-up jumps
4 @ 20, 25, 30

GHR (kinda)
6, then 5, then 4