Kincain getting into weightlifting [Archive]

Kincain

03-23-2010, 05:27 PM

Hi all,

I've decided to put up a training log, sparked by the writing of Justin Lascek on the 70sbig site. I'm going to give Olympic Weightlifting a shot, and also trying to compete in this sport.

I'm going to follow the program that Justin layed out on the 70sbig site, and I'm going to start it next week. This week I really wanted to focus on technique and get some kinks out of the cable. So a better report on the progress will be due next week. But I'll give an outline of the program:

Day 1 - Monday
Clean & Jerk 1x5 or heavy single
Snatch 1x15

Day 2 - Tuesday
Squat 5x3
Press 5x3
Pull Up 5x3

Day 3 - Wednesday
Off

Day 4 - Thursday
Snatch 1x5 or heavy single
Clean and Jerk 1x10

Day 5 - Friday
Squat 5x3
Bench Press 5x3
Dead Lift 5x1

Day 6 - Saturday
Off

Day 7 - Sunday
Off

EDIT:

Some more clarification of the program, with the information and looking at the posts that were replied on the original submission by Justin. I'd thought I would make an addition to what the outline of the program is.

Here are the links to the submissions:
The first submission of this program (http://www.70sbig.com/?p=1005)
Getting into Weightlifting Part 1 (http://www.70sbig.com/?p=1301)
Getting into Weightlifting Part 2 (70sbig.com/?p=1308)
Getting into Weightlifting Part 3 (70sbig.com/?p=1315)

Excerpt from the submission:

The lifter will be fresh on Monday to clean and jerk heavy after the two days of rest. A novice will be able to squat the day after doing the Olympic lifting, and deadlifting is done at the end of the week because if it was done any earlier, it may interfere with the other pulling. The sets across for snatch or C&J should/could be timed — on the minute for a snatch (between 10 and 15) and every two minutes for C&J (for 10 reps). Doing it in this manner accomplishes a few things (not in any particular order); A) it uses medium weights so that completed reps build confidence, B) the higher reps are technique practice, and C) it gets the lifter used to lifting on a clock, which will be important in competition. The heavy snatch or C&J days can be five singles across, or just working up to a heavy single (ideally increasing that single week to week). Remember that any increase is still an increase, so it may be 2.5 or 1 kg per week in the later stages — the point is to drive the weight up and PR.

The rep schemes are the same as the Starting Strength Model (what we call the linear progression). It is essentially a variation of “Workout A” and “Workout B”.
–Justin

Kincain

03-24-2010, 04:22 AM

As this model calls for the SS protocol I'm not fully confident that I can make PR's every day so I made an emphasis on weekly progression. And to start out I not going to go for PR's on the strength lifts (SQ, DL, PR, BP, PLP) on week one. I'll try to increase the weight over three weeks with steps of 5% till I'll reach my 5RM in week four. It might be to steep of a progression, but I figured if I got to week three and see that the 5x3 is too hard then I'll stick to that weight and make a slow progress from there.

As for for the olympic lifts I guess I need to get more proficient with them and increase the weight according to flawless technique (atleast that is what I hope to do). Due to the video's that are available of presentations given by Tommy Kono, I bought his book Weightlifting, Olympic Style and try to master the technique he describes there. I'm making videos in order to see flaws and to correct them.

For those who haven't already seen his presentation, here are the links:
Part 1 (http://www.youtube.com/user/ColumbusWtLifting#p/c/53EFA86208A2A6A6/0/CNy0Odapgds)
Part 2 (http://www.youtube.com/user/ColumbusWtLifting#p/c/53EFA86208A2A6A6/1/60vffX5bX_Y)
Part 3 (http://www.youtube.com/user/ColumbusWtLifting#p/c/53EFA86208A2A6A6/2/VhxqEmLYuCA)
Part 4 (http://www.youtube.com/user/ColumbusWtLifting#p/c/53EFA86208A2A6A6/3/k27zIdL5SkI)
Part 5 (http://www.youtube.com/user/ColumbusWtLifting#p/c/53EFA86208A2A6A6/4/m9rI00e7BzE)
Part 6 (http://www.youtube.com/user/ColumbusWtLifting#p/c/53EFA86208A2A6A6/5/ezMNoHUXbb8)

Part 1 (http://www.youtube.com/watch?v=wt423i1w6vs)
Part 2 (http://www.youtube.com/watch?v=71denvCLxP0&feature=related)

zepled37

03-24-2010, 09:42 PM

Hi,

I'm curious to see how this goes for you as I might try this program in some form later this year.

Kincain

03-25-2010, 07:18 AM

Hi,

I'm curious to see how this goes for you as I might try this program in some form later this year.

Hi, I'll try to keep it updated as much as possible. I hope it would help you later on.

Kincain

03-29-2010, 05:49 AM

Day 1 - Week 1 - 29/03/2010

Clean & Jerk - 1x5 - 72kg (158lbs)
Snatch - 1x15 - 50kg (110lbs)

Overall:
Went pretty well this day not a whole lot of weight but still trying mastering the movement, I want to make it perfect. Will be making small increments every week of about 2 kg (4lbs).

Technique:
Trying to nail to get the bar as close as possible, with staying over the bar.
For the Jerk portion I was focussing in getting the bar to move in a straight line when dipping. When I dip the bar travels forward and as such I'm pushing the bar foward instead of up.

Kincain

03-30-2010, 04:20 AM

Day 2 - Week 1 - 30/03/2010

Squat - 5x3 - 112kg (247lbs)
Press - 5x3 - 54kg (119lbs)
Pull up - 5x3 - 12 kg (26,5lbs)

Overall:
Like I said in one of the first posts, I'm going to work to my 5 rm in four weeks, with increments of 5%. This will probably be a very steep progression. But I'll see what happens, if in week 3 it will be too heavy, I'll probably stick to that weight and gradually increase from there. For today it went pretty well except for the Pull-ups they seem to get heavier when I'm getting heavier, so I'll probably stick to this weight for another week. Press and Squat were pretty easy.

Kincain

03-31-2010, 05:18 AM

Day 3 - Week 1 - 30/03/2010

Went rowing for 1,5 hour in a M2x (men's double scull), I'm going to start a race with 3 other friends, it will be about 100 km, and that will be in may. Did this alone in a single scull, 2 years ago, so it isn't entirely new for me. Weather was awful, too much wind but we managed.

Kincain

04-01-2010, 07:54 AM

Day 4 - Week 1 - 01/04/2010

Snatch 1x5 - 62kg (136lbs)
Clean & Jerk - 1x10 - 50kg (110lbs)

Overall: Forgot to bring my cellphone in order to record myself, so I had no feedback but instead I tried to really focus on what I was doing and feeling. From the video's that I already did I saw that when the bar comes close to my thighs I tend to bump off them. Then the bar will travel in front and I lose leverage. So I'm trying to not lose any leverage by swinging the bar in front. This is important for me on both the lifts.
With the jerk, like I said before, have trouble with getting the bar to move in a vertical line. I tried to solve this by standing against the wall and have my upperback and my bottom in contact with the wall and than mimic the dip that I would do in the Jerk. I had the feeling it was better than last time but I couldn't check that because I forgot my cellphone.

Note: I did some static holds (jerk balance, maybe, I'm not sure if you call it that) with the bar over my head from the pins with weights of 90kg, 100kg, 120kg and 150 kg. In order to get confident in holding heavy weights above my head and to feel how such a big weight gets you off balance.

Kincain

04-02-2010, 03:57 AM

Day 5 - Week 1 - 02/04/2010

Squat - 5x3 - 112kg (247lbs)
Bench Press - 5x3 - 73kg (160lbs)
Dead Lift - 5x1 - 124kg (273 lbs)

Overall:
Nothing too hard today went pretty easy. In the squat tried to focus on no forward knee movement and good hipdrive; dead lift, had a bit of trouble finding the right place for my belt and; bench press, focussed on driving up when lowering the bar.

Tomorrow probably a 2 hour rowing session in a quadruple sculls plus coxswain, I'm interested on how that goes.

Kincain

04-04-2010, 05:45 AM

Day 6 - Week 1 - 03/04/2010

Rowing session of 2 hours in a quadruple sculls went well. The only problem was that the boat was tilting towards port. That would be pretty strange for a sculling boat but we had some sweep rowers who were not really accustomed to sculling. Got some nice blisters so that is going to be nice tomorrow.

Kincain

04-05-2010, 12:18 PM

Day 1 - Week 2 - 05/04/2010

Clean & Jerk -1x5 - 75kg (163lbs)
Snatch - 1x15 - 50kg (110lbs)

Overall & Technique:
Wasn't able to record myself so had to do it on feeling, which isn't bad but I'd like to get the flaws out in the beginning rather solving them later on. For the Clean & Jerk had a bit of a problem with the Jerk portion, I couldn't really get my arms to straighten out and instead I pushed the bar with my arms a little.
Don't really know if I'm doing the dip for the Jerk in a good way because I could't record myself but I practiced it by standing against the wall and mimic the dip. If others have a good suggestion for methods perfecting the technique on the Jerk I'm really interested.
As for the Snatch I'm getting more confident with it, and getting the bar in close is getting easier so I'm interested to see how this goes on thursday.

Kincain

04-06-2010, 05:14 AM

Day 2 - Week 2 - 06/04/2010

Squat - 5x3 - 120kg (265lbs)
Press - 5x3 - 57kg (126lbs)
Pull Up - 5x3 - 12kg (26 lbs)

Overall:
So a five percent increase of my calculated 5RM from last week. Wasn't that easy as expected. Managed all the reps but wasn't that happy with it, I guess I can cope the next five percent increase for next week. But I think I'm going to be a bit conservative and do only 2,5% and increase the weight from there. Rather do a step back than trying to burn myself out in the quickest way possible. Tomorrow a day off and thursday the Snatch and Clean & Jerk.

AidenBloodaxe

04-06-2010, 07:42 AM

Kincain

04-06-2010, 08:13 AM

Keep it coming. I'm going to use this program after my PL meet on Saturday, though I'm getting well into the stage of intermediate adaptation it should give me a few weeks progress & a enjoyable amount of time getting to grips with the O lifts, not to mention a little de-loading from the meet.

Ofcourse I will :), in a way I didn't consider myself a novice either although not incredible numbers on the lifts but I wasn't adapting as a novice anymore. But seeing the vids of A.C. where he's doing SS with far better numbers than I. I thought fuck it, I'm a novice in Olympic Lifting so I better stick to this program as a Novice.
Like I said in some previous posts I don't think I could make new PR's every day so I'm focussing it more on weekly basis. I remember a posts that Justin did this program also but then he modified the Texas Method in it. He didn't clarify the way he did that but it might not be that important to think about it in this stage.

Good luck on Sunday and I hope this log will help you when you give it a shot

Kincain

04-08-2010, 05:36 AM

Day 3 - Week 2- 08/04/2010

Snatch - 1x5 - 65kg (143lbs)
Clean & Jerk - 1x10 - 50kg (110lbs)

Overall:
Two days back I was interested if the bar and plates that I was using were of the correct height and if they were the same as Olympic Weightlifting plates. Well I looked it up on the IWF website and a plate has to be 450 mm in diameter so that means a radius of 225mm, I measured it and the plates were 45 mm (2inches) off. So yesterday I bought four rubber tiles to put under the plates to make it the required height. It's a different world all together ...

Tecnique:
Snatch; wasn't to happy with the technique. When I look the video's back I see that the bar moves away from my body in the initial stage of pulling. So that would mean I am utilizing my back to soon. So I'm going to practice more pushing away instead of pulling with the back. When the bar travels over my knees I bring it back in but later on it flies out again (a bit too much). So focus for next time is keeping the bar close and the shoulders over the bar.
Clean and Jerk; wasn't able to record it because the memory was full. (really need to get a camera) But I read up on how to do the jerk correctly and the tip was shift the weight from your toes to your heels. And I thought this helped a lot, it felt like I was moving the weight up instead of pushing it in front.
Did some static jerk holds afterwards with 120 kg. Not too much but more or less for self confidence of holding heavy weights overhead.

Kincain

04-09-2010, 04:48 AM

Day 4 - Week 2 - 09/04/2010

Squat - 5x3 - 120kg (265lbs)
Bench Press - 5x3 - 77kg (168lbs)
Dead Lift - 5x1 -130kg (286lbs)

Overall:
It was ok today, technique on squat could have been better. And the deadlift went pretty well. Considering that the bar previously was 2 inches lower.

Kincain

04-11-2010, 04:58 PM

Day 5 - Week 2 - 10/04/2010

Went rowing this day in a quadruple scullboat, got some nice blisters again. Poked them out and will tape it for tomorrow. Watched the European Weightlifting Championship this past week and this weekend. Was awesome, too bad some of my favorites didn't get the gold. Now psyched to go lift tomorrow!

Kincain

04-12-2010, 04:01 PM

Day 1 - Week 3 -12/04/2010

Clean & Jerk - 1x5 - 77kg (168lbs)
Snatch - 1x15 - 50kg (110lbs)

Overall:
Was pretty psyched to go lift to day, wasn't all that bad but some things were not that great.

Technique:
C&J: still having difficulties in getting the bar to move in a straight line when jerking it, thought I had it by shifting the weight to my heels but I still lean over forward and when I jump I push the bar in front. So need to practice that with an empty bar till I get it. The second thing is that when I get the bar moving from my jumping position it flies out in front, so need to get the bar close. Going to read and watch some videos for some reference.

I think I´ll post tomorrow on what technique I´m trying to accomplish, with some visual explanations, if the few readers of this thread are interested in that ofcourse.

Kincain

04-13-2010, 06:05 AM

Day 2 - Week 3 - 13/04/2010

Squat - 5x3 - 122kg (269lbs)
Press - 5x3 - 59kg (130lbs)
Pull-Up - 5x3 - 12kg (26lbs)

Overall:
The lifts are getting heavier, was able to complete it, but i'll stick to small increments and see where it will take me. The pull up however seems difficult to do, I managed 5-4-4, and this has been so the last weeks, had my 3 strikes, so I think I'll deload it a bit. Tomorrow a rest day and then the Olympic lifts again. Will be practicing the movements with a stick tomorrow.

Kincain

04-15-2010, 06:42 AM

Day 3 - Week 3 - 15/04/2010

Snatch - 1x5 - 67kg (148lbs)
Clean & Jerk - 1x10 - 50kg (110lbs)

Overall:
Snatch was feeling good today some of them were pretty decent still trying to get the bar as close as possible in the second pull, but it gets better.
Clean and Jerk was pretty easy, still focussing on keep the shoulders over the bar. I praticed the jerk portion against the squat rack, standing in front of it with an empty bar and trying to feel how I might tilt forward when making the dip, got the hang of it but still need to practice it more.
Again did some static holds afterwards with 90kg, 110kg, 130kg and 150 kg. I'm getting better at that too, maybe it doesn't have to do something with getting stronger but getting more confident in holding it overhead.

Kincain

04-16-2010, 06:15 AM

Day 4 - Week 3 - 16/04/2010

Squat - 5x3 - 122kg (268lbs)
Bench Press - 5x3 - 80kg (176lbs)
Dead Lift - 5x1 - 135kg (298lbs)

Overall:
Squat and Bench Press weren't easy, so I'll take it easy for next week with the increasement but need to figure out how much. Dead Lift was easy and felt good. Tomorrow again rowing for 2 hours, just 5 weeks and I have to row the 100k

Kincain

04-17-2010, 09:21 AM

Day 5 - Week 3 - 17/04/2010

Rowing:
2h 10m
28km (17mi)
Quadruple Sculls + Coxswain

We changed the line-up and it was pretty awesome. We went early today, it was a beautifull day and that always result in a lot of powerboats on the water and massive waves which for rowing is pretty crap. So we went early and no powerboats etc. 3 more weeks and than the 100k. I'll probably lay off for two weeks with strength training and just do some light work and then work up again. Ah well, maybe only the week after we will see.

Kincain

04-17-2010, 12:13 PM

Technique part 1:

Hey guys and girls, a few days ago I asked if anyone wanted to know what sort of technique I was aiming for. No one replied so I guess you guys don’t want to hear about it. Though luck! I thought I might post some things about the technique of the lifts and maybe start a bit of a discussion, or not, but I think making knowledge available or discussing it will bring us further.

What I wanted to discuss or share with you is something about the bar path. With the use of modern software such as dartfish (http://www.dartfish.com) and kinovea (http://www.kinovea.org) (download this it’s free!). It becomes fairly easy to understand and follow how the bar travels during the lifts that you make. For what I understand and read is that there are approximately two methods of technique. The triple extension and the catapult method (see here (http://www.youtube.com/watch?v=KM9PDmrFWnM) the video’s of Don McCauley about the catapult method, as well view here (http://www.cathletics.com/forum/showthread.php?t=4562&highlight=Don+McCauley) a discussion on the matter by Greg Everett). But I guess what is common in the both is to make way the bar travels an efficient one.

This brings me to the writings of R.A. Roman and Tommy Kono. Both portray in their books that the bar has to travels in a sort of “S” shape. And this “S” shape is made up, as Tommy Kono explains it, of series of straight lines. We know that the most efficient way to go from A to B is in a straight line. So why the “S” shape then? Well the “S” shape of the pull that is generated is because of the leverage of the muscles and joints that are constantly changing as the bar travels up. (Kono 2001:15) So that makes the “S” shape in the pull.

Now how does such a thing look like? Well look at figure 1., you can see how at A the bar should travel as it goes up. The initial curve, the first part, the bar shifts from the instep to the middle of the feet (middle-line of the body). At the middle section bar shouldn’t make an abrupt change of direction, for this would lose acceleration and it must travel in the area of balance (center of gravity). The second curve, the bar travels away of the body and is now important to keep this in and as close of the body so that the bar will not travels outside of the area of balance and out of control. And this makes up the “S” shape. (Kono 2001:15)

Now you might remember the presentation of Tommy Kono from my earlier posts and there he talks about how he sees that nowadays that many lifters ‘swing’ the bar and as such lose leverage because the bar travels outside the area of balance. And will result in missed lifts because then the bar needs to be caught behind or in front of the lifter. He notices that when for instance in the snatch if a lifter doesn’t flexes (or bends) his elbows in the lift he is ‘swinging’ the bar and thus losing leverage. Now look at figure 1 again, there you can see at C & D the path of a bar that has struck the thighs and bounced away. Figure C show the bar travel of the mid-thigh striking the bar and Figure D shows the path of lifter that feel the need to pass the bar over the knees and strike the bar with the lower part of the thighs. Figure E, show that even with a good begin of the pull doesn’t assure that the finish of the lift will be succesfull. The curve of E-1 shows the height that is necessary to catch the bar in a squat snatch. E-2 and E-3 show the loss of height in the pull because the bar travels outside the area of balance. And as such the good way to lift are portrayed in Figures A, B, and E-1. (Kono 2001: 15-16). The same bar path movement and what is the most optimal is also being described in the book of R.A. Roman, see figure 2 for that. (Roman 1989:14)

Now it becomes interesting to see how this relates to lifters that are now in competition. How would you classify some of the lifts? Could they be more efficient or are they just perfect?

Farris and Steiner (http://www.youtube.com/watch?v=iMyKb2-w5Dk)
Chigishev (http://www.youtube.com/watch?v=glJA03fNdLY)
Various lifters in the 56kg category (http://www.youtube.com/watch?v=OGrj1IQXmdE)

I hope you liked this post and if you want to share your opinions and/or more, please feel free to do so!

For matters of copyright infringement etc. I quotes parts of two books, the one of Tommy Kono and R.A. Roman I highly recommend to buy these books!!!

References cited:

Kono, T.
2001 Weightlifting, Olympic Style. Hawaii Kono Company, Aiea, United States of America.

Roman, R. A.
1989 The Training of the Weightlifter. Sportivny Press, Livonia, Michigan.

Kincain

04-19-2010, 04:14 PM

Day 1 - Week 4 - 19/04/2010

Clean & Jerk - 1x5 - 79kg (174lbs)
Snatch - 1x15 - 50kg (110lbs)

Overall:
Was bit of a strange day, the clean and jerk went well on some points and bad on other. I don't want to state the same things over and over but still working on the points from the previous weeks. I'm able to get the weight overhead but I still have some difficulties. But hey! it's better to know you weaknesses than not.

Kincain

04-20-2010, 02:28 PM

Day 2 - Week 4 - 20/04/2010

Squat - 5x3 - 125kg (275lbs)
Press - 5x3 - 60kg (132lbs)
Pull-Up - 5x3 - 8kg (17lbs)

Overall:
Deloaded the Pull-Up and it went well, Squats and Presses felt good not as difficult as last week but I increased it not that much but well, progression is progression.

Kincain

04-22-2010, 08:12 AM

Day 3 - Week 4 - 23/04/2010

Snatch - 1x5 - 69kg (152lbs)
C&J - 1x10 - 50 (110lbs)

Overall:
I was really feeling it today, I guess, I haven't watched the video's that I made, but it felt good. I'll probably comment on the lifts tomorrow. Maybe I'll try to post some, as a part two on the technique posts.

Kincain

04-23-2010, 07:49 AM

Day 4 - Week 4 - 23/04/2010

Squat - 5x3 - 125kg (275lbs)
Bench Press - 5x3 - 82kg (181lbs)
Dead Lift - 5x1 - 140kg (309lbs)

Kincain

04-24-2010, 10:12 AM

Day 5 - Week 4 - 24/04/2010

Went rowing again for 2,5 hour, was beautifull weather so really enjoyed it.

Kincain

04-27-2010, 07:42 AM

Day 1 - Week 5 - 26/04/2010

Clean & Jerk - 1x5 - 82,5kg (182lbs)
Snatch - 1x15 - 50kg (110lbs)

Overall:
Getting better at the clean and I'm being able to let the bar travel inside the area of balance. Still if I look at the video's I can see that the bar travels pretty high so I'm able to pull more but my jerk lacks behind. I'm still propelling it in front of me, I really need to get it to travel in a vertical path.

Kincain

04-27-2010, 07:46 AM

Day 2 - Week 5 - 27/04/2010

Squat - 5x3 - 128kg (282lbs)
Press - 5x3 - 60kg (132lbs)
Pull-Up - 5x3 - 8kg (18lbs)

Overall:
Squat went pretty well, still not the easiest thing to do but I managed it. Press didn't prove to be too diffucult. But pull-ups were more dificult than the other lifts. Tomorrow a rest day and then on to the Snatches.

Edit:
Just saw that I forgot to increase the weight on the press from last week. I feel pretty dumb right now. Well I'll have to increase it next week then

zepled37

04-27-2010, 03:38 PM

Day 1 - Week 5 - 26/04/2010

Clean & Jerk - 5x3 - 82,5kg (182lbs)
Snatch - 1x15 - 50kg (110lbs)

Why the 3 sets of 5 on C&J? Or was this a typo?

So, I'm trying out this program also. Now need to find bumpers though and I travel some so will be without bumpers then and will have to adjust the program some those days. Anyway, have to try to catch up to you on the snatch!

Kincain

04-27-2010, 04:38 PM

Why the 3 sets of 5 on C&J? Or was this a typo?

So, I'm trying out this program also. Now need to find bumpers though and I travel some so will be without bumpers then and will have to adjust the program some those days. Anyway, have to try to catch up to you on the snatch!

oh yeah :) that was a typo, thanks! It needed to be 1x5, 5 sets of 1 rep. I also got the same problem, haven't got any bumpers at the facility where I train, but i try to manage with some rubber tiles. Need to save some money for a decent bar and weights. Good luck on doing the same program I'll have a look now and then on your log.

Kincain

04-30-2010, 08:29 AM

Day 3 - Week 5 - 29/04/2010

Snatch - 1x5 - 72,5kg (160lbs)
Clean & Jerk - 1x10 - 60kg (132lbs)

Overall:
I was pretty happy with the snatch, a little bit of swinging sometimes but it went well! C&J, really focussing on the jerk to get it right.

Kincain

04-30-2010, 08:31 AM

Day 4 - Week 5 - 30/04/2010

Squat - 5x3 - 128kg (282lbs)
Bench Press - 5x3 - 84kg (185lbs)
Dead Lift - 1x5 - 145kg (320lbs)

Overall:
Wasn't all that easy but it could have been because I went out yesterday and didn't had much sleep. But we'll see how it goes next week.

Kincain

05-01-2010, 04:51 PM

Day 5 - Week 5 - 01/05/2010

Rowing for 2,5 hours, it was raining and water kept getting into the boat, was extremely wet at one point. Hope I didn't caught a cold, chucked down alot of vitamins, hope it helps. Just 2 weeks before the 100k rowing competition. Next week last weight training week then I'll take a week off, in which I have the rowing competition and I'll see how resilient I am to return to weightlifting.

Kincain

05-03-2010, 04:14 AM

Day 1 - Week 6 - 03/05/2010

Clean and Jerk - 1x5 - 85kg (187lbs)
Snatch - 1x15 - 55kg (121lbs)

Overall:
Really bombed out on the clean and jerk. The jerk portion was goddamn awful, I didn't bring my camera but I guess it is a combination of factors. Pushing the bar away and not getting under the bar. Which resulted in misses and some bent elbows. It went like this: first: jerked it with bent elbows was a more a push jerk; second: missed the jerk in front; third: again bent elbows; fourth: missed the clean and dropped it!; fifth: best of all but still bent elbows. So I'll probably stick to this weight for next week and will probably do some specific jerk work on thursday to get it fucking right.

Kincain

05-04-2010, 04:54 AM

Day 2 - Week 6 - 04/05/2010

Squat - 5x3 - 131kg (289lbs)
Press - 5x3 - 62kg (137lbs)
Pull-Up - 5x3 - 9kg (20lbs)

Overall:
Went pretty well today, squats were feeling good, hard but good, press was manageble and pull-ups went better today. Tomorrow a rest day and then some snatching, looking forward to it.

Kincain

05-06-2010, 08:33 AM

Day 3 - Week 6 - 06/05/2010

Snatch - 1x5 - 75kg (165lbs)
Jerk - 1x4 - 60kg, 70kg, 80kg, 70 kg

Overall:
Had difficulties with the snatch. First one was ok but then the missery started, I missed nearly every lifts and was getting frustrated. I watched the videos and saw that in the second pull the bar was traveling away from me, so I tried to focus on getting it back in. I don't know how many I did but I wanted to get 5 good reps today and it worked. Then I only wanted to focus on the jerks and tried some things in order to get myself better under the bar, still had some bent elbows, so haven't come to grips with it, need more practice :(

Kincain

05-08-2010, 02:48 PM

Day 4 - week 6 - 07/05/2010

Due to some personal problems I wasn't able to train this day

Kincain

05-08-2010, 02:50 PM

Day 5 - week 6 - 08/05/2010

Rowing for probably 1,5 hour, we got a new boat that is perfect. I won't train for next week because of the 100 kilometer rowing competition on wednesday. I'll see if I recover well from it and might try to train friday.

Kincain

05-16-2010, 08:14 AM

12/05/2010

Well we did the rowing competition it took us about nine hours an sixteen minutes. Too bad it was just fifteen faster then I did it on my own two years ago. I won't bore you why we weren't that fast. Last friday I went to do some strengthtraining. Some light clean & jerks, snatches and squats. This went well but today I'm still a bit sore but we'll see how it will go tomorrow.

Kincain

05-19-2010, 02:16 AM

17/05/2010 - Week 1 - Day 1

Clean & Jerk - 5x1 - 80kg (176lbs)
Snatch - 1x15 - 50kg (110lbs)

Overall:
As you might have noticed I started over on week 1. Because of a little deload this week I'm regarding this week as week 1. I wasn't fully recovered from last week and friday, I was still sore. So took a long warm-up and went to lifting. No camera but it felt good this day. With focussing on the jerk to get the knees out to the side and hoping that this will get the bar moving vertical.

Kincain

05-19-2010, 02:19 AM

18/05/2010 - Week 1 - day 2

Squat - 5x3 - 120kg (265lbs)
Press - 5x3 - 60kg (132lbs)
Pull-up - 5x3 - 9kg (20 lbs)

Overall:
Still a bit sore this day, so took a long warm-up. I was the most sore in the legs so squats went so so. Hurt a bit but it was fine. Press and Pull-ups were not that difficult.

Kincain

05-23-2010, 02:43 PM

20/05/2010 - Week 1 - Day 3

Snatch - 1x5 - 70kg
Clean & Jerk - 1x10 - 60kg

Overall:
Snatch was going great, focus-point was getting the bar close in the second pull and not swinging it overhead. Clean & Jerk was alright still the damn dip, I need to get a straigth jacket or something to unlearn myself to dip forward. But keeping knees out when dipping helps.

Kincain

05-23-2010, 02:45 PM

21/05/2010 - Day 4 - Week 1

Squat - 5x3 - 125kg
Bench Press - 5x3 - 84kg
Dead Lift - 1x5 - 145kg

Overall:
Nothing too difficult except the Bench Press, was struggling a bit on the last set. I'll see how it goes next week.

Kincain

05-24-2010, 12:38 PM

24/05/2010 - Day 1 - Week 2

Clean & Jerk - 1x5 - 85kg (187lbs)
Snatch - 1x15 - 55kg (121lbs)

Overall:
C&J was going very well, only on the last set had a bit of bent elbows but the ones before that were alright. Snatches were pretty easy but those are meant for technique and focussed on it.

sergeant_81

05-24-2010, 01:33 PM

Thought I'd ask, as you and I are running the same program (only difference is I'm working up to one heavy single on the heavy C&J/snatch days, whereas you're working for 5 singles) -

On my first day (heavy C&J and snatches across) I kept losing the snatches forward at 95 pounds/~43 kg. This would happen at the bottom of the movement. I had no trouble getting the bar overhead and when I did attain good position it was easy to complete the movement, so I'm assuming it's a technique thing. Any ideas?

Kincain

05-24-2010, 03:24 PM

hey sarge,

if i'm correct with what you mean with the bottom is when you catch the bar overhead? It is probably because you are swinging the bar. When you start the second pull the bar wants to travel away from you body this is the time that you need to get the bar close, try to touch you shirt with the bar on the way up.
When the bar travels to far forward away from the area of balance you will lose the bar in front. You either have to take a step forward or jump forward but then you are losing leverage and are not able to pull more weight.

browse a few pages back in this log and there is a post that I made on technique with reference to video's and books, maybe they might be of interest of you, but the main focus point as far as I can see is try to keep the bar close and try not to swing the bar.

If you have more questions or if its not clear I'm happy to eloborate. Also consider asking other people I'm also learning and far from expert :)

Kincain

05-25-2010, 04:14 AM

25/05/2010 - Week 2 - Day 2

Squat - 5x3 - 130kg (286lbs)
Press - 5x3 - 62kg (136lbs)
Pull Up - 5x3 - 10kg (22lbs)

Overall:
All the lifts felt good today, hard but good.

sergeant_81

05-25-2010, 08:14 AM

Thanks for the advice. I'll get some videos posted if I ever find my damn camera cord.

Looking at the videos I do have, you might be right about the swinging. Unfortunately I've shot them from the front so it's hard to get a critical look at the bar path. I do tend towards the S-curve school of thought - maybe I need to look at the S-curve and straight bar path theories in a little more detail.

You and I look to be fairly close in strength, although I'm a bit behind (especially in the snatch and press). It will be interesting to see how we progress on Justin's model.

Kincain

05-26-2010, 01:37 AM

yeah, I also try to aim for the 's' curvature, because when the bar travels precisely vertical this will probably mean that the back was too soon employed, and thus loose speed and height. Both the books of Roman and Kono state the 's' shape is the most efficient because you can produce the most speed.
But this subject is probably discussed by many, but I thought this was the most logical, so I'll try to stick with it.

I'm also keeping an eye on your log, also look at the log of zepled he's also trying to do this model but he's a bit on a stand still because of burning out I think. Hope you'll find you cord soon! :)

Kincain

05-27-2010, 04:29 AM

27/05/2010 - Day 3 - Week2

Snatch - 1x6 - 75kg (165lbs)
Clean & Jerk - 1x10 - 60kg (132lbs)

Overall:

Started today with some pain on the left side of my ribs, didn't know what it was but probably slept wrong tonight. So with a good warm-up I went to start with the snatches. I missed the first 75kg snatch it was too far in front, so I figured I really needed to get the bar close. This worked for the remaining reps but looking at the videos I need a bit of work on the first push and keeping my back straight the bar doesn't really go towards me in the beginning but later on it does. I'm downloading the vids now to see if I do something with my back that causes this or that it has to do with my starting position.
Well you might have noticed I did 6 reps today this was because with the fifth rep someone entered the room and I was startled. (most of the time nobody is in the weightroom) So the technique was awful and figured I needed to get a decent finishing rep so I did another one.
Tomorrow the strength movements, looking forward to it.

Kincain

05-28-2010, 05:19 AM

28/05/2010 - Day 4 - Week2

Squat - 5x3 - 130kg (286lbs)
Bench Press - 5x3 - 86kg (190lbs)
Chin-up - 5x3 - 20kg (44lbs)

Overall:
Was a good day today, bench press was hard last week but today they went very well. Did chin-ups today to give the deadlift 1,5 week rest, so next week tuesday will be doing deadlift instead of the pull-ups.

Had a bit of an epiphany yesterday, I was reading the book from Roman again and I probably missed a part or forgot it. But just like in the c&j and snatch in the third pull you try to pull yourself under the bar. But what I didn't realize is that with the jerk you have to 'push' yourself actively under the bar. So I'll be trying that out on monday. Still have a lot to learn...

Santisua

05-28-2010, 07:35 PM

Do you high bar or low-bar squat on your squat days?

Kincain

05-29-2010, 02:19 AM

The squats that I do are low-bar squats, at this time I think it is not necessary to specialize the squat to either high or or front. I have no problem getting out of the bottom of the clean and the snatch so my main interest with the low-bar squats is to get a lot stronger. When the time is ripe I'll probably go to front squats and low-bar back squats.

Kincain

05-31-2010, 09:16 AM

31/05/2010 - Day 1 - Week 3

Clean & Jerk - 1x5 - 87,5kg (193lbs)
Snatch - 1x15 - 55kg (121lbs)

Overall:

Was really pissed off today the battery of my phone (from which I record my lifts) was dead so I couldn't record myself. The first few reps in the C&J were not that easy I got it overhead and fixated it but bit of bent elbow work still and needed to take a few steps fowards, so I guess I did not propel it vertically. Need to get used to the 'push yourself under' but I liked it alot. Also need to take a look at my grip for the jerk that isn't ok at this time, the bar rests towards my fingers and when I jerk it doesn't sit well in my hand.

Kincain

06-01-2010, 04:54 AM

01/06/2010 - Day 2 - Week 3

Squat - 5x3 - 134kg (295lbs)
Dead Lift - 1x5 - 155kg (342 lbs)
Press - 5x3 - 63kg (139lbs)

Overall:
Woke up with two numb arms today, was really strange, and in some strange way it bugged me today. last rep of the deadlift was goddamn awful, my technique was all over the place need to get that better the next time.

Kincain

06-18-2010, 08:24 AM

It's been a long time since I posted in my log, this was because I needed to finish my MA thesis, so had little time to post in the log. But I did not forget to train so the following posts up to the 18th of june were already done.

03/06/2010 - Day 3 - Week 3

Snatch - 1x5 - 77,5kg (171lbs) *failed*
Snatch - 1x5 - 50kg (110lbs)
Clean and Jerk - 1x5 - 60 (132lbs)

Snatch - 1x1 - 50kg
Snatch - 1x1 - 60kg
Snatch - 1x1 - 70kg
Snatch - 1x1 - 75kg
Snatch - 1x1 - 77,5kg (171lbs)

Overall:
As you can see this became a bit of a different day then normal. I failed in the snatch and was pretty bummed by it. Seeing the footage I made I saw that I was jumping backwards and thus letting the bar in front and not over the center of gravity. So I dumped the bar in front. I wanted to correct this and tried it over by doing snatches with 50kg and some c&j's. Then after some rest I began working up to 77,5kg and I managed to get one out.

Kincain

06-18-2010, 08:27 AM

04/06/2010 - Day 4 - Week 4

Squat - 5x3 - 134kg (295lbs)
Bench Press - 5x3 - 87kg (191lbs)
Pull-Up - 5x3 - 12kg (26lbs)

Overall:
No remarkable thing happened this day, that I can remember.

Kincain

06-18-2010, 08:30 AM

07/06/2010 - Day 1 - Week 4

Clean and Jerk - 1x5 - 90kg (198lbs)
Snatch - 1x15 - 55kg (121lbs)

Overall:
I did all the C&J's but wasn't to happy with my form on them. Bent elbows and needed to get better under the bar with the jerk. So I decided that I needed to do it next week.

Kincain

06-18-2010, 08:32 AM

08/06/2010 - Day 2 - Week 4

Squat - 5x3 - 136kg (299lbs)
Press - 5x3 - 64kg (141lbs)
Chin Up - 5x3 - 20kg (44lbs)

Overall:
Nothing special to report

Kincain

06-18-2010, 08:33 AM

09/06/2010 - Day 3 - Week 4

Snatch - 1x5 - 77,5kg *failed*

Overall:

Bombed out on the Snatch completely, wasn't able to do anything. And the highest that I could get for this day was 75kg.

Kincain

06-18-2010, 08:36 AM

10/06/2010 - Day 4 - Week 4

Squat - 5x3 - 136kg (299lbs)
Bench Press - 5x3 - 88kg (194lbs) *missed last rep*
Dead Lift - 5x1 - 160kg (353lbs)

Overall:
Missed the last rep of the Bench Press, it was 5-5-4.

Kincain

06-18-2010, 08:38 AM

15/16/2010 - Day 1 - Week 5

Clean and Jerk - 1x5 - 90kg (198lbs)
Snatch - 1x15 - 55kg (121lbs)

Overall:
Was pretty happy with the Clean and Jerk, so next week i'll increase the weight probably with 2,5kg

Kincain

06-18-2010, 08:39 AM

16/6/2010 - Day 2 - Week 5

Squat - 5x3 - 138kg (304lbs)
Press - 5x3 - 65kg (143lbs)
Pull Up - 5x3 - 13kg (29lbs)

Kincain

06-18-2010, 08:41 AM

17/06/2010 - Day 3 - Week 5

Snatch - 1x5 - 77,5kg (171lbs)
Clean and Jerk - 1x10 - 60kg (132lbs)

Overall:

The Snatch was feeling great and I managed to get all the reps!

Kincain

06-18-2010, 08:43 AM

18/06/2010 - Day 4 - Week 5

Squat - 5x3 - 138kg (304lbs)
Bench Press - 5x3 - 88kg (194lbs)
Chin Up - 5x3 - 20kg (44lbs)

Overall:
managed to get the bench press

Kincain

06-22-2010, 08:30 AM

21/06/2010 - Day 1 - Week 6

Clean and Jerk - 1x5 - 92,5kg (204 lbs)
Snatch - 1x15 - 55kg (121lbs)

Overall:
C&J weren't that good, had trouble with the jerk, still a bit of forward movement when dipping and not getting under the bar properly. So thursday I'll get things sorted out. Because I'm still fidging around with the grip for the jerk, I'm not getting the good one just yet.

Kincain

06-22-2010, 08:33 AM

22/06/2010 - Day 2 - Week 6

Squat - 5x3 - 140kg (308lbs)
Press - 5x3 - 66kg (145lbs)
Deadlift - 5x1 - 163kg (359lbs)

Overall:
Deadlift only managed to get four reps. I took too much rest at the last rep and wasn't able to get tight to finish the set. So next week same weight.

sergeant_81

06-24-2010, 12:40 PM

Kincain,

One of the issues with my jerk that my coach identified early on was forward travel of the knees during the initial dip. He stated it was contributing to a forward-leaning bar path. We changed the initial dip to more of a "knees out" maneuver. Might be worth a try; it fixed my jerk's bar path instantly.

Kincain

06-24-2010, 12:49 PM

thanks, you're absolutely right. I did the knees out 2 weeks ago and it helped my jerk alot! The bar path became more vertical, this time I saw that I let my upperback (i guess shoulders) buckles in, so I'm trying to emphasize the strong arch at the dip. But still many thanks for the advice and if you come across more tips I'm always interested! :D

Kincain

06-24-2010, 12:55 PM

Day 3 - Week 6 - 24/06/2010

Snatch - 1x5 - 77,5kg (171lbs)
Clean and Jerk - 1x10 - 60kg (132lbs)

Overall:

I had only one miss in the snatch. I figured out that the cue that helps is actively getting the bar in, in the second pull. I need to consider if I'm right in doing this but it seems to help me not to jump back in the snatch which always results in a snatch miss for me.

Was trying some thing in the jerk, and the grip that I adopted the last two weeks gave a sharp pain in my shoulder. So this day I tried to do it like I did before keep my elbows up and then dip and get under the bar. Altough this might not help to actively push myself under the bar, but this could also be a timing thing. But doing this the 'old way' didn't hurt my shoulder and the jerk felt better. So I guess I need to read some literature and view some vids to see if it is a personal preference thing or what is more efficient.

Kincain

06-25-2010, 05:07 AM

Day 4 - Week 6 - 25/06/2010

Squat - 5x3 - 140kg (308lbs)
Bench Press - 5x3 - 89kg (196lbs)
Chin Up - 5x3 - 20kg (44lbs)

Overall:
Squats are beginning to get heavy, technique isn't that good, knees were buckling in and really focussed on them to get them to the sides. Really need to concentrate on staying tight some were kinda goodmornings. I'll see how it goes on monday when I'll try 142kg.
Bench Press went very well, 2 weeks ago had a bit of trouble and needed to dump the weight, now it was heavy but better.

Kincain

06-30-2010, 03:12 AM

Kincain

06-30-2010, 03:16 AM

Day 2 - Week 7 - 29/06/2010

Squat - 5x3 - 142kg (313lbs)
Press - 5x3 - 67kg (148lbs)
Chin Up - 5x3 - 21kg (46lbs)

Overall:

Bombed out on the squat, I wasn't really recoverd to due sleep. But I don't know if it was becausee of that, so I'll try the weight next friday and see how it goes. If I fail then I'll do a deload. But if I manage to get more then monday I'll probably stick to the weight. I'm not sure if I should to this so if followers of this log have insightfull input then please share.

sergeant_81

06-30-2010, 09:22 AM

Day 1 - Week 7 - 28/06/2010

Clean and Jerk - 1x5 - 92,5kg (203lbs)
Jerk - 1x5 - 70kg (154lbs)

Overall:

C&J was not good, the jerk is really difficult to get the hang of. The problem I had in the beginning of dipping the bar forward has reduced quite well but somehow i'm 'scared' of getting under the bar. This is really frustrating and really f&^&% hate it. What I've deducted from video material is that grip is a personal thing, some have their elbows down others up. So I guess I'll keep my elbows up because is feels better. However, I saw that lifter did have their fingers wrapped around the bar, I sometimes have a pinky of it.

So after the first debacle I focussed on the jerks, and I think I do not get fast enough under the bar. But I'm not for sure, so I'll be reading the books again and try to come up with something.

I've noted many lifters perform a "re-grip" at the top of the clean. This often involves a slight widening of the grip and re-grasping using all fingers - it's done very quickly during the "bounce" you get at the top of the clean and can be easy to miss.

The slightly wider grip for the jerk might help.

To point out another one of my issues that has since been corrected, I was splitting directly forward and backward with my feet, and taking more of a big "step" with my lead foot than a "drive." My coach modified this to drive the lead foot forward and out - instant improvement and confidence when getting under the bar, as your base is wider.

Also, try recovering from the jerk by bringing the lead foot in first. I was bringing in my rear foot first, which leads to forward movement and possible loss of the bar forward.

I'm basing this advice off my own experience, so it might not be applicable - but I hope it helps!