Tuesday, February 28, 2012

Training Log–Mon 28th Feb 2012

Snatches
Bar x 3
25 x 2
30 x 2
35 x 2
40 x 2 (6 sets)
Snatch Pulls
40 x 3
50 x 3
60 x 3
Back Squats
45 x 3
55 x 3
65 x 3
75 x 3 (4 sets)
Good Mornings
25 x 5
30 x 5 (3 sets)

Hammer Curls
8 reps x 3 sets

Notes: Was working on really dropping down into full snatches this session, comp on the weekend i pretty much powered everything, now i need to gain confidence under the bar and do full snatches . . i want to be full snatching everything by Nationals which is in 4 weeks . . i'm kind of getting the hang of it . . the pull is fine but i'm still controlling the bar a little bit too much . . need to let go of that fear and just drop down . . slowly slowly . .

Coach tips from today: snatch pulls: pull up high, squats: adjust feet to even position.

"Pain is a relatively objective, physical phenomenon; suffering is our psychological resistance to what happens. Events may create physical pain, but they do not in themselves create suffering. Resistance creates suffering. Stress happens when your mind resists what is...The only problem in your life is your mind's resistance to life as it unfolds."

- Dan Millman

Monday, February 27, 2012

Perspective is everything

Anthony Robbins interviewing 108 year old woman survivor of a Nazi concentration camp

No matter how bad you think you have it . .

You always have a choice . .

To laugh . .

To cry . .

To get pissed off . .

To be grateful . .

You will ALWAYS have control over how you choose to feel about this wonderful life we are lucky enough to be brought into . .

"Everything is a present."

Dmitry Klokov - 245 Split Jerk

Klokov 245 Split Jerk . . making it look piss easy !!

Sunday, February 26, 2012

Urik Vardanian 405kg total at 82.5kg bdw

85kg lifter Apti Aukhadov (85kg) cleaning 202kg

Saturday, February 25, 2012

FIRST COMP !! Sat 25th Feb

Went into it feeling freakin awesome . . wasn’t nervous . . was more anxious energy . . just wanted to get up there . .

First comp so coach and i decided to be conservative with weight, as i have another comp prepping for in 4 weeks, which is Club Champs (nationals) . . so purpose of this comp was knowing what to expect on the day . .

SOOO numbers were . .

Snatch – 42,45,47

Clean & Jerk – 50,55,60 (PB)

Caught all snatches high, power snatched them . .

All in all 6 out of 6 . . i’m happy . . !!

Time to knuckle down . . review some of the footage from the comps & work on tech

Friday, February 24, 2012

Training Log– Friday 24th Feb (day before comp)

Snatch

Bar x 3

25 x 2

30 x 2 (3 sets)

C&J

Bar x 2

30 x 2

40 x 2

45 x 2 (3 sets)

Squats

40 x 3

50 x 3

60 x 3 (3 sets)

“ The weightlifter who is not intimidated by the performance of others shows a remarkable philosophical maturity only displayed by champions. Having the discipline required to consistently train no matter what is a must for the weightlifter interested in lifting heavier weights. “

- Donny Shankle

Thursday, February 23, 2012

Pyrros Dimas 213kg WR C&J

G.O.A.T STATUS

Wednesday, February 22, 2012

Mr.Donny Shankle . . needs no introduction . .

Male Fat Cells vs Female Fat Cells

Tuesday, February 21, 2012

Training Log–21st Feb 2012 (comp week)

Snatches

Bar x 3

25 x 2

30 x 2

35 x 2 (2 sets)

Clean & Jerk

Bar x 2

30 x 2

40 x 2

45 x 2

50 x 1 (2 sets)

Clean Pulls

50 x 3

60 x 3

70 x 3

Bent Over Rows

8 x 3 reps

Notes: Everything’s feeling real good . . jerks felt good . . snatches feel good . .

"You do not win Silver, You lose Gold"

George St-Pierre's training

Be the person you wish to attract.

Every single conversation that you allow yourself to be apart of, further develops your values & beliefs, moulding you into the person you are tomorrow.

If you're surrounded by money driven people, you’re going to slowly take on those same habits & mannerisms, & turn into one of them yourself.

You are who you choose to associate yourself with.

Funny thing is though, that YOU attract the kind of person YOU ARE.

If your personality is quite aggressive & prominent in nature, your friends are probably going to take on that persona when they’re around you .. because you bring that out in them.

If you choose to dress provocatively, with your ass hanging out of your skirt, somehow i don’t think you’re going to be attracting any life long romance there.

The problem with human beings is everyone chooses to look EXTERNAL of themselves for everything that doesn’t make sense in their lives & everything that goes wrong in their lives.

. . When we need to look internally to find the solution.

“What package am i presenting to the world?”

“Who do i choose to associate myself with?”

The world is your perception of the world . . the world is not 100% exactly the same to any two people . .

Which means another person is not going to be able to fix your world, because they’re not looking at it with the same eyes.

YOU need to fix your world & invite those deserving into it.

Ya dig?

Monday, February 20, 2012

Training Log–Mon 20th Feb 2012 (comp week)

Snatches

Bar x 3

25 x 3

30 x 3

35 x 2

40 x 1

45 x 1 (3 sets)

Snatch Pulls

45 x 3

55 x 3 (3 sets)

Back Squats

45 x 3

55 x 3

65 x 3

75 x 2

80 x 2

Good Mornings

Bar x 5

25 x 5

30 x 5 (3 sets)

Hammer Curls
8 reps x 3 sets

Notes: Snatches felt good tonight . . focused on not jumping as high, seemed to work, 45’s felt pretty easy . . pulls felt good too . . squats on 80 i was a bit forward . . weight was a bit forward . . but other than that . . pretty good session . . happy with it . . if i can get 45 in comp on Sat i’ll be happy . .

“What you are afraid to do is a clear indicator of the next thing you need to do."

Sunday, February 19, 2012

Training Log–19th Feb 2012

Hang Snatch

Bar x 3

25 x 3

30 x 3

35 x 2 (4 sets)

Hang Snatch Pulls

45 x 3

55 x 3 (3 sets)

Split Jerks

Bar x 3

35 x 3

40 x 3 (4 sets)

Front Squats

35 x 3

50 x 3

60 x 3 (4 sets)

Overhead Squats

Bar x 3

20 x 3

25 x 3

30 x 3

35 x 3 (3 sets)

Notes: Jerks felt awesome today . . if i rush the jerk after the clean i find that’s when the jerk goes wrong . . really need to take the time to balance the weight on my shoulders so there’s even distribution of weight between all my muscles . . and then i’m good to go . .

“It’s not who you are that holds you back, it’s who you think you’re not”

- Denis Waitley

Saturday, February 18, 2012

David Rigert

1976 Olympics . . 212.5kg @ 90kg.

C&J 210 . . if only we could see the actual lift . . . ???

Friday, February 17, 2012

Training Log–17th Feb 2012

Power Snatches

Bar x 3

25 x 3

30 x 3 (3 sets)

Clean & Jerk

Bar x 2

30 x 2

40 x 2

45 x 2

50 x 2 + 1 (2 cleans, 1 jerk) (4 sets)

Clean Pulls

60 x 3

70 x 3 (4 sets)

Back Squats

45 x 3

60 x 3

70 x 3

75 x 3 (4 sets)

Lateral Raises

8reps x 3sets

Notes: Snatches felt alright. Need to learn proper placement of feet . . i’m jumping too high, and it’s causing my timing to be off with where i meet the bar . . so Yurik had me doing a drill where you’re basically drilling in proper foot placement . . feet same stance as you would have in a squat, then reach up to your toes (kind of like a calf raise) and quickly drop down, moving feet out into proper finish position for snatch/clean . . i’m a little slow with it at the moment . . but i’ll def be practising this drill as warm up in training & every night when i get home !!!

Jerks felt better . . Yurik said i’m being “soft” . . hate that word . . DESPISE IT . . because i know that’s not me, and it’s not how i think of myself . . so really need to stop being unintentionally scared of the weight, stop tensing up, and drop under the GOD DAMN BAR.

“When you make up your mind that you are going to be the best, your whole mindset has to change as well.”

- Pisarenko

Thursday, February 16, 2012

1994 64 Kg C+ Jerk, Suleymanoglu VS Valerius

man . . wish i had watched this live . .

both going to war . .

first Valerius brings out the entree of a new WR 180.5

then Suleymanoglu challenges him to another WR of 181

then Valerius brings out the main of 185 . . misses

Suleymanoglu finishes off with the dessert of 182.5

amazing.

Klokov home gym . .

Wednesday, February 15, 2012

Training Log - Tuesday 7th Feb 2012

Push Press

Bar x 3

25 x 3

30 x 3

35 x 3 (4 sets)

Push Jerk

35 x 2

40 x 2 (3 sets)

Front Squats

Bar x 3

35 x 3

45 x 3

55 x 3

65 x 3 (4 sets)

Bent over Rows

35 x 8 (3 sets)

Notes: Went to a myotherapist this morning to get my hips aligned, knee been giving me some issues . . felt better after . . my outer quads are a shit load stronger than my inner quads . . & adductors . . so my knee doesn't track straight . . will have to work on strengthening that !!
Overall . . sesh was ok . . light sesh . . jerks are getting a little better .. TINY . . practise practise.

"Sometimes you just have to suck until you don't.."

Monday, February 13, 2012

Training Log - Monday 13th Feb

Snatches

Bar x 3
25 x 2
30 x 2
35 x 2 (6 sets)

Snatch Pulls

45 x 3
55 x 3 (3 sets)

Back Squats
40 x 3
50 x 3
60 x 3
70 x 3 (4 sets)

Good Mornings
20 x 3
30 x 3
35 x 3 (3 sets)

Hammer Curls
8 reps x 3 sets

Notes: Yurik Sarkisian was in again tonight, helped me along with coach . . i keep catching all my snatches above parallel . . basically power snatching them . . which is pretty annoying .. but coach said it'll come as the weight gets heavier i won't have a choice.
Tips for snatch tonight: push through ground, use legs, don't jump legs out too wide, just enough so the body is inside the legs, don't jump too high . . only a little.
Tips for pulls: pull high & up.
Coach & i have decided that i'm competing in my first comp next weekend . . was planning on competing March 24th in National Club Champs, which i will still compete in, but given that's a big deal . . this smaller one in 2 weeks will set me up with a bit more confidence going into the March comp . . not expecting much next weekend . . just looking forward to the experience.

"Some people dream of success . . while others wake up and work hard at it"

Sunday, February 12, 2012

Alex Lee

Saturday, February 11, 2012

Training Log–Sat 11th Feb

Hang Snatch

Bar x 3

25 x 3

30 x 3

35 x 3 (4 sets)

Hang Snatch Pulls

40 x 3

50 x 3

60 x 3 (3 sets)

Split Jerks

Bar x 3

35 x 3

40 x 3 (4 sets)

Front Squats

40 x 3

50 x 3

60 x 3 (4 sets)

Overhead Squats

Bar x 3

20 x 3

25 x 3

30 x 3 (4 sets)

Friday, February 10, 2012

Training Log - Friday 10th Feb

Power Snatches

Bar x 3

25 x 3

30 x 3 (3 sets)

Clean & Jerk

Bar x 2

30 x 2

40 x 2

45 x 2

52 x 1 (2 sets)

55 x 1 (2 sets)

Clean Pulls

60 x 3

70 x 3

75 x 3 (2 sets)

Back Squats

50 x 3

60 x 3

70 x 3 (2 sets)

75 x 3

80 x 3

Lateral Raises

8reps x 3sets

Notes: Jerks felt better . . mental cue was “chest/heels” before dip . . seemed to work . . cleans aren’t an issue . .

squats felt gooood . . can’t wait till i’m in the triple digits . . BRING.IT.ON.

i.t band is hell tight so need to mobilize more than i am at the moment . . bumped sessions up to 5 days a week now so will have to make sure i keep on top of stretching & trigger point . .

Moderation?
It's mediocrity, fear, and confusion in disguise.
It's the devil's dilemma.
It's neither doing nor not doing.
It's the wobbling compromise that makes no one happy.
Moderation is for the bland, the apologetic, for the fence-sitters of the world afraid to take a stand.
It's for those afraid to laugh or cry, for those afraid to live or die.
Moderation...is lukewarm tea, the devil's own brew.
- Dan Millman

Thursday, February 9, 2012

200kg Hang Clean & Jerk

Look how relaxed his arms are before he jerks . . damn him !! i vow to de-tense my arms . . i will NOT tense my arms . . my arms will be relaxed !!!

Improving the Split Jerk - Jacob Tsypkin

Awesome post by Jacob explaining each individual aspect of the split jerk, and how you're stuffing it up !!

I know this is the hardest portion of the lift for me to master . . i can clean till the cows come home but jerk . . give me a freakin break . .

Have a read & put some of these tips into play . . i know i will !!

Improving the Split Jerk

Wednesday, February 8, 2012

Training Log - Wednesday 8th Feb

Snatches off Blocks

25 x 3
30 x 3
35 x 3 (4 sets)

Cleans off Blocks

25 x 3
35 x 3
40 x 3
45 x 3 (3 sets)
50 x 3

Notes: First time doing snatches/cleans off the blocks . . can see how it really develops/focuses on speed under the bar and making sure you finish the pull/reach full hip extension . . i actually loved the lifts off the blocks . . no harm in developing more speed !!

Knee is feeling so damn tight though . . need to make sure i stay on top of mobility/deep tissue golf ball work with the hips . .

Tuesday, February 7, 2012

Szymon Kołecki

Kolecki in local comp . . snatches 178 . . C&J 222 . . misses 227 . . but we know he can do 227 . . hell he did 232.5 for world record in 2000 . .

Dmitry Klokov 242 KG Clean & Jerk

Training Log - Tuesday 7th Feb 2012

Push Press

Bar x 3

25 x 3

30 x 3

35 x 3

40 x 3 (4 sets)

Push Jerk

35 x 2

40 x 2

45 x 2 (3 sets)

Front Squats

Bar x 3

35 x 3

45 x 3

55 x 3

65 x 3 (4 sets)

Bent over Rows

35 x 8 (3 sets)

Notes: Push Jerks sucked . . slow under the bar . . coach said it didn't look too bad but you just know when it doesn't flow smoothly . . it's ok with lighter weight but once i get the heavier weight overhead shit slows down . . practise practise until it's second nature.