Sad day in sports

For all of you who enjoy plyometric training, take a moment before your next depth jump to remember the man who brought it you, Dr. Yuri Verkhoshansky. He passed away on June 23rd.

Competition!

Snatch: 110 115 miss 120

Clean and Jerk: 133 miss 136 137

Total: 252 for a 6kg meet PR (5 on the snatch, 1 on the clean and jerk)

Another good day

Cleaned 140 today twice, missed the jerk both times. That's a 3 or 4 kg pr in the clean and the jerk was pretty close on the first one. This program is pretty brutal but my lifts keep going up so I'm not going to complain.

In other news, I squatted 365 for 4x4 today.

Powersnatch

Got 107 for a 2kg PR. For some reason the snatch is improving really easily on this program but my clean and jerk is stagnant. I switched it to first in the workout to try and work it fresh, so hopefully that will allow it to catch up. I'm not really sure what else to do...

Snatch PR

Hit 120 today for a 5kg PR

Strength makes you invincible

http://www.bmj.com/cgi/content/abstract/337/jul01_2/a439

New stuff

Yesterday:

Power snatched 103 for a 1kg PR

Today:

Back squatted 425 for a 5lb PR then doubled 405 twice for a "number of sets of 2 at 405" PR

Enjoy

http://www.youtube.com/user/BROZKNOWS?blend=2&ob=1

Also, I back squatted 420 yesterday for a 5lb PR.

Polish weightlifting training videos

http://www.youtube.com/view_play_list?p=308D0F3E52764BA9

Kinda long, but interesting.

Competition

Hit 110/136 for a 246 total. That's a 12kg PR over my last meet, and 136 = 300lb, so I'm really happy about my results. Also, I set a PR on coffee consumption as well: 48 ounces.

Question to John Broz

I posted a question to John Broz on the BB.com forum that I posted earlier. Here's the Q&A:

Originally Posted by Yoda-x
John, there's one thing I'm not totally clear about yet with your method of training, and that's how the Sn and C&J are trained. Do you just go up to a max for approximately 6 attempts then move on to the next left and repeat, then squat to max then do the backoff sets? Or do you max snatch, then drop 10-20kg and do doubles for a minimum of 3x2 (up for 50 total reps), then repeat for C&J, then repeat for squats?

I guess the main confusion I have comes from your saying that you shouldn't do the backoff sets when you train jerks because the lighter weights won't teach you the timing, so I'm wondering if that's true for the full lifts or just when you're doing jerks off blocks.

Personally, I started working your ideas into my trianing about a week ago, and my planned schedule looks like this right now:

Monday: Sn, C&J, FS, each to max, then -10-20kg and do doubles for at least 3x2, up to as many as possible

Tues: Jerk, power snatch, Back squat, max then drop 10-20kg for doubles on all 3 lifts

Wed: Same as Monday

Thurs: Power snatch, power clean + jerk, back squat, same as Tues.

Fri: Same as Monday

Sat: Jerk, back squat, Jerk for doubles only (had to train in regular college gym...) then BS to max, then backoff sets

Sun: Jerk, front squat (same as Saturday, same limitations)

I'm planning to simply alternate bs/fs.

Does this look good to get my feet wet in your program?

Thanks a ton for the advice and the interesting thread. I can't wait to see your guys smash some more PRs then win some medals.

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Reply:

When I mentioned going down in the jerk was a waste of time, I was referring to going max, then dropping below 80%. 90+% is good to train sets of 2's and 3's. returning below 80% is only for teaching technique to beginners, trying to fix the most basic issues. This will not help you get stronger or get better technique at maximum weights.


When an athlete is in shape we take up to 6 attempts at a daily 1RM in S and CJ (sometimes it can be more, sometimes less but 6 is a good starting point) THEN we go down and do 3-5 sets of 2-3 reps. Its these sets that gives you the work that makes you stronger. During which, if you feel the weights getting lighter - by all means go back up and try to pass your daily 1RM. It's all about pushing toward the maximum while allowing to get some work in. Obviously if the weight is max and you can't make it, then you must drop down to get some more reps/volume/work in for that day.




Ok- If on Tues you are trying to go heavy Jerk instead of doing PC/J (like on Thurs) then do the PS first. It will be much easier. I would probably do the same workout you listed for Thurs on Tue as well.

On Sat do the same thing - don't start with J, but do BS first.

Sunday do BS, no J. Substitute for strict presses - for sets of 5 - no less, no max. This will help you get more volume in your shoulders / arms and help you adapt a bit faster. (this will also give your lower back a needed rest)

You will be doing FS m,w,f, so BS t,r,s,su. this is a better ratio.
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I'm going to go ahead and do it. Here's a link to the second thread started there, for those who missed my previous post and are curious:

http://forum.bodybuilding.com/showthread.php?t=122395951

Cool interview

http://startingstrength.com/index.php/site/the_starting_strength_series_--_shane_hamman/

Squat

Squatted 415 today, new all-time record. I think I had more in the tank.

http://forum.bodybuilding.com/showthread.php?t=121212081

I can't paste the link into the text field, so it's in the title. Interesting food for thought. Don't be a pussy.

New PRs

Snatch 115
Clean and Jerk 135
Total 250 @ 94kg (my actual weight was about 193, or 88kg)

Scared the shit out of the Men's Soccer team when I screamed coming up from the snatch.

I decided that since I'm too lazy to post my actual workouts I'll just be like Brent and post my PRs. I'm still here though!

Yes I'm still here... 12-7 - 12-17

And it feels like I got on Brent's "walk into the gym and set a pr" program.

12-7
Power snatch 85/2@ 8,9,8 87/2 @ 9,(1+miss) 82/2@ 9,8,8
Snatch 87/2@(miss,1,miss) 8,8,8,8
Jerk 95/2@8,8 100/2 @ 8
Front squat 125/3 x 5

12-8
Power snatch 77/2@8,7,7
BTN Jerk 100/3 @ 8,8,8
Clean pull to kn. 140/2 @ 8,8,8

12-9
Power clean + jerk 105/2@8 107/2@8,8,8,8 110/2@9,9

12-10
Power clean 105/2 @ 8,8,8,8
Sn. Sqt. Press 40/3 @ 7,7,7

12-11
Power snatch 85/2 @ 8 87/2 @ 8, 90/2 @ 9, 87/2 @ 8,8 90/1 @ 9,10,10,miss
Snatch 90/2 @ 8,8,8, 95/1@ 8.5 100/1@9 102/1 105/1 107/1 - miss,miss
Pretty damn close to my max, not bad.
Jerk 107/2@ 8,(1+miss)
Front squat 125/3 x 5

12-14
Power clean + Jerk 105/2@ 8, 107/2 @ 8, 110/2 @ 8,8,8,8,8,8
Clean and Jerk 110/1+2@8 115/1+2@8, 120/1+2@9,8,9,8,9

The clean and jerks were over 90%. I'd never doubled 120 before this workout.

Jerk 110/3 @ 7,8,7
Front squat 125/4 x 5

12-15
Power snatch 80/2@7,7,7,7,7
Power clean 97/2@7,7,7,7,7
Sn. deadlift 110/3@7, 115/3@7, 120/3 @ 8

12-16
Power snatch 80/3@8, 85/3@8,8,8,8
Snatch 90/2 92/2 95/2 97/2 100/2 102/2 105/2 107/1 110/1 112/1

New snatch record!!! This is a 2kg pr from my all-time best and a 5kg pr from the last time I maxed, maybe a month ago. Also, I'd never doubled 105 before this workout.

BTN Jerk 110/2 @ 8,8,8,8,8
Back squat 142/3 x 5 @ 8

12-17
Power clean + Jerk 110/2 @ 8,8,8,8 115/2 @ 8,9 110/2 @ 7 115/2 @ 9 110/2 @ 8
Clean and jerk 115/1+2 120/1+2 125/1+2 130 - clean and jerked it then missed the second jerk
Front squat 127/3 x 5

This has been probably the best 2 weeks of training ever. I'd never doubled more than 120 before this workout and I got 125, and easily clean and jerked 130, equal to my best a month ago and 2kg my best ever, and attempted a second jerk. This is also 1 day after the previous workout instead of two, because I travel back home tonight. I rock.

11-27 - 12-4

11-27
Snatch 80/2 @ 7, 85/2 @ 7,7
Jerk 97/3 @ 7,8,8
Front squat 142/2@ 9,9,9,miss,miss


11-30
Power clean + Jerk 110/2+1@ 9 105/2+1 @ 8,8,8 107/2+1 @ 8,8
Clean + Jerk 107/2+1@8 110/2+1@8,8 112/2+1@8
Jerk 110/2 @ 8,8,8,8,8,8
Front squat 110/4@7,7,7,7

12-1
Power snatch 80/2 @ 7,7,7
Power clean + Jerk 95/2 @ 7,7,7
Drop Snatch 80/4 @ 7,7,7,7

12-2
power snatch 85/2 @ 8,8,8,8 88/2 @ 8,9,9
Snatch 85/2 @ 8 90/2 @ 8 93/2 @ 8, 95/2 @ 8,8
Jerk 110/2 @ 8,8,8,8,8,8
Back squat 134/3 @ 7,7,7

12-3
Power clean + Jerk 92/2 @ 7,7,7,7
Clean pull + Clean 100/1+1@7, 105/1+1@7, 110/1+1 @ 7

12-4
Front Squat 147/1, 152/1, 157/1, 161 - miss, miss
A little bit disappointed, but at the same time, based on the numbers from the previous weeks, expected. I'll still be working to bring my squat up during the next cycle, but still most of my energy will be on explosive strength.
Power clean + Jerk 105/2+1 @ 8, 107/2+1 @ 8,8,8,8 110/2+1 @ 8,8,8
Clean + Jerk 115/3+1 @ 8,8,8,9

11-27

Snatch 80/2 @ 7, 85/2 @ 7,7
Jerk 97/3 @ 7,8,8
Front squat 142/2 @ 9,9,9,miss,miss

This week

11-16
Power clean 93/3 @ 7,8,8
Clean and jerk 102/1_@ @ 8,8,8,8
Jerk 102/2 @ 7, 107/2 @ 8,8, 109/2 @ 8

Came back in pm and did
Clean pull + clean 102/2+1 @ 7, 105/2+1 @ 7,7,7
Front squat 139/4 @ 9,9, (3+miss) 125/3 @ 8,8,8


11-17
power snatch + OHS 80/1+3 @ 7,7,7,7
power clean + Jerk + OHS 92/1+1+2 @ 7,7,7,7


11-18
Power snatch 80/3 @ 7,7,7
Snatch 80/2 @ 8,7,7 90/2 @ 7,8 102/1 @ 9,9
Sn. Pull 102/2 @ 9,9,9,9
Jerk 97/3 @ 7,7,8
Back squat 125/8 @ 7,8 125/4 - got lazy I guess...


11-19
Sn. pull + Power snatch 80/2+2 @ 8,8,8

This was a rough day so I just stopped there


11-20
Power clean 105/2 @ 8,8,8,8 110/1 @ 8.5 115/1 @ 9.5
Clean and Jerk 110/1+2 @ 8,8,8,9
BTN Jerk 110/2 @ 8,8 115/2 @ 8,8
Clean pull 115/3@ 8,8,7,7
Front squat 142/3 @ 9, 142/1+miss

This was a really good workout for the clean and jerk. It may have drained me a litle for the squat, but I'm ok with that for now.

11-14

Jerk 107/2 @ 8,8,8,8
Front squat 139/4

On Saturday I just made up the lifts I didn't get to Friday.