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coolcolj
New member
PRs galore!!!!!!!
Deloading is going well cause I bagged me 3 PRs in one session!!! Not only that I bumped into an competitive 64kg Oly lifter, who was also on the Australian Olympic weightlifting comimtee and coach! He thinks I've done well and he is interested in coaching me for competition, once I get the nececassary tools into place, 315x5 full front squat, 440+lbs full back squat, 280+lb clean and jerk and bodyweight snatch etc
But DOH - I didn't have the camera there!!!
I'm feeling real good right now, I expect more PRs next week!
PRs as follows
1) Clean Grip Hang PowerSnatch 115lbs x 2 - very easy and fast!
I think I could have done 135lbs
2) Powerclean 225lbs x1 It was a blur - caught with straight legs!
Up 15lbs from a month ago.
3) CleanGrip Romanian Deadlifts onto Toes - 240 2x6
workout below
Oly Lifts
Rest - 2-3mins
Well I started with lots of singles/doubles warmup sets in the hang power clean (sometiems with a front squat and power jerk), hang cleangrip powersnatch and hang powersnatch - 45lbs, 65, 95, 115
Clean Grip Hang PowerSnatch 115lbs x 2 WOot New PR!!
Very easy and fast!! I think I could have done 135lbs with this!
Few power snatches from hang and floor with 115lbs
Hang Power clean - 135x2, 155x2, 175x1
Powerclean - 155x1, 175x1, 185x1, 205x1, rested 4 mins then
225x1 caught with straight legs! WOot New PR!!
235xMISS - dropped to floor - only pulled to sternum
Just before the 205lb power clean single, that oly lifter guy,. asked about my shoes, where I got em etc, then he told me a bit about himself. I asked him to check my form on the 205lb single, and he said it was good. Then I slapped on 2x10lbs plates, and told him this will be a PR for me. It felt so easy, I mean it was blur, and It just exploded up and racked with very minimal leg bend!!! Very fast! Dang but no video to capture the moment
He told me to slap on an extra 5lb plates on each side, but after chatting with him, I was cold and miss it bad and drooped it to the floor
Still I'm very happy!
Full Olympic Squat- No belt
Warmup sets - 45lbsx10, 95x5, 135x5, 185x4, 225x3
Tempo 10X0 Rest 3mins
245lbsx2, 255x2, 265x2
295lbs 3x2
Squats felt light! Even the 295 didn't feel to bad. I can feel a PR coming soon
CleanGrip Romanian Deadlifts onto Toes in BBall Shoes
Tempo 1010 - Rest 2mins
1xClean StiffArmed CleanPull + Romanian Deadlift onto toes 240lbs 2x6 WOot New PR!!
Core and Remedial Work
Rest - 1min between each exercise alternating
Hanging leg raise - straight legs to upward 60 degree angle
Warmup - Swissball situps BW x 15
Tempo 1010
BW 2x12 - first 6 reps with straight legs, last 6 with bent legs.
Hyper Back Extensions
Tempo 1010
+16kg 2x10
-------------------
Then
Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW x15
Deloading is going well cause I bagged me 3 PRs in one session!!! Not only that I bumped into an competitive 64kg Oly lifter, who was also on the Australian Olympic weightlifting comimtee and coach! He thinks I've done well and he is interested in coaching me for competition, once I get the nececassary tools into place, 315x5 full front squat, 440+lbs full back squat, 280+lb clean and jerk and bodyweight snatch etc
But DOH - I didn't have the camera there!!!
I'm feeling real good right now, I expect more PRs next week!
PRs as follows
1) Clean Grip Hang PowerSnatch 115lbs x 2 - very easy and fast!
I think I could have done 135lbs
2) Powerclean 225lbs x1 It was a blur - caught with straight legs!
Up 15lbs from a month ago.
3) CleanGrip Romanian Deadlifts onto Toes - 240 2x6
workout below
Oly Lifts
Rest - 2-3mins
Well I started with lots of singles/doubles warmup sets in the hang power clean (sometiems with a front squat and power jerk), hang cleangrip powersnatch and hang powersnatch - 45lbs, 65, 95, 115
Clean Grip Hang PowerSnatch 115lbs x 2 WOot New PR!!
Very easy and fast!! I think I could have done 135lbs with this!
Few power snatches from hang and floor with 115lbs
Hang Power clean - 135x2, 155x2, 175x1
Powerclean - 155x1, 175x1, 185x1, 205x1, rested 4 mins then
225x1 caught with straight legs! WOot New PR!!
235xMISS - dropped to floor - only pulled to sternum
Just before the 205lb power clean single, that oly lifter guy,. asked about my shoes, where I got em etc, then he told me a bit about himself. I asked him to check my form on the 205lb single, and he said it was good. Then I slapped on 2x10lbs plates, and told him this will be a PR for me. It felt so easy, I mean it was blur, and It just exploded up and racked with very minimal leg bend!!! Very fast! Dang but no video to capture the moment
He told me to slap on an extra 5lb plates on each side, but after chatting with him, I was cold and miss it bad and drooped it to the floor
Still I'm very happy!
Full Olympic Squat- No belt
Warmup sets - 45lbsx10, 95x5, 135x5, 185x4, 225x3
Tempo 10X0 Rest 3mins
245lbsx2, 255x2, 265x2
295lbs 3x2
Squats felt light! Even the 295 didn't feel to bad. I can feel a PR coming soon
CleanGrip Romanian Deadlifts onto Toes in BBall Shoes
Tempo 1010 - Rest 2mins
1xClean StiffArmed CleanPull + Romanian Deadlift onto toes 240lbs 2x6 WOot New PR!!
Core and Remedial Work
Rest - 1min between each exercise alternating
Hanging leg raise - straight legs to upward 60 degree angle
Warmup - Swissball situps BW x 15
Tempo 1010
BW 2x12 - first 6 reps with straight legs, last 6 with bent legs.
Hyper Back Extensions
Tempo 1010
+16kg 2x10
-------------------
Then
Spread eagle Reverse hypers (on hyper bench)
Tempo 2211
BW x15
