L. O. G. (Lifting for Overhead Greatness)

[petpre61]

I have a stress fracture in my left ankle, so I have not trained my 'lifts' for 3 weeks now. Depressing to say the least. My 9yr old has been training his ass off - here are a few pics from our last inner-squad meet.

dang, bad to hear - kinda tough to see the pics as a non-plat

 

[petpre61]

9.5.07

BSquat
3x5 115kg

FSquat
3x3 100kg

Push Press
2x5 75kg

GMs
1x15 55kg

 

[s8nlilhlpr]

damn man, looking good!

 

[petpre61]

damn man, looking good!

thanks, s8nlilhlpr. I really like my progress especially backsquats feel like I could do a lot more. fronts getting heavy but it feels good to do two plates on both squatting exercises.

 

[s8nlilhlpr]

thanks, s8nlilhlpr. I really like my progress especially backsquats feel like I could do a lot more. fronts getting heavy but it feels good to do two plates on both squatting exercises.

I've always loved squatting. Most people hate it, but I find it very comfortable. Do you work speed squats at all? Whats the max% for those, 50? I've been told to work on my speed, but if I accelerate from the floor my knees start killing me.

Figure I'll start working some clean/snatch pulls in, along with some lighter front squats. 5x5 was a curse, I have to add weight now! I can't stand staying at the same weight, I always try sticking an extra 5-10lbs on even though I know I shouldn't.

 

[petpre61]

I've always loved squatting. Most people hate it, but I find it very comfortable. Do you work speed squats at all? Whats the max% for those, 50? I've been told to work on my speed, but if I accelerate from the floor my knees start killing me.

Figure I'll start working some clean/snatch pulls in, along with some lighter front squats. 5x5 was a curse, I have to add weight now! I can't stand staying at the same weight, I always try sticking an extra 5-10lbs on even though I know I shouldn't.

what are speed squats?

 

[s8nlilhlpr]

well, the way I've done em, is with max acceleration out of the hole, with weight a secondary concern. I can lift plenty of weight, but I'm way too slow for the snatch. Was told I needed to work on speed, figured speed squats/deads once a week would help out. Trying to add to my total so my coach doesn't call me a girl .

 

[JohnRobHolmes]

From the reading I gather around here, speed work should be done at 50 to 60% of your 1rm. I feel that speed work really helps with the stretch reflex, and gets me going out of the hole at a good rate.

 

[TomoUK]

well, the way I've done em, is with max acceleration out of the hole, with weight a secondary concern. I can lift plenty of weight, but I'm way too slow for the snatch. Was told I needed to work on speed, figured speed squats/deads once a week would help out. Trying to add to my total so my coach doesn't call me a girl .

for weightlifting squats should be done with max acceleration out of the hole anyway. Even when the weight is too heavy to literally move quickly the mentality should still be that your trying to power through the sticking point rather than grind through it, if that makes any sense?

If your snatch is slow i would guess the best thing to do is power snatches with lighter weights and work on speed there, maybe from blocks or the high hang so that your emphasising the explosive 2nd pull.

 

[petpre61]

12.05

overall not one of the best w/o I had lately. pwr snatches feel awkward compared to full snatches.

OH Squat
4x3 62,5kg

Pwr Snatch
4x3 62,5kg

http://one.revver.com/watch/266495/flv/affiliate/81334
http://one.revver.com/watch/266513/flv/affiliate/81334
http://one.revver.com/watch/266516/flv/affiliate/81334
http://one.revver.com/watch/266792/flv/affiliate/81334

they felt kind of heavy. I guess I started too heavy on them - only 5kg less than on the full snatch which are only singles as well.

Clean+Clean&Jerk
5x 1+1+1 67,5kg

http://one.revver.com/watch/266816/flv/affiliate/81334
http://one.revver.com/watch/266818/flv/affiliate/81334
http://one.revver.com/watch/267006/flv/affiliate/81334
http://one.revver.com/watch/267028/flv/affiliate/81334
http://one.revver.com/watch/267051/flv/affiliate/81334

they felt heavy too. I tried to have less weight on the backward leg on the jerks. Jerks felt heavy. so did the cleans.

GP Row
1x 10 62,5kg