Trying to get serious about o lifting

Balthazar

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I'm brand new to this forum and thought it would be good practice and a fine way to start putting up some posts with a log. I used to do a variety of training for different sports growing up and into early adulthood (mostly football and then rugby.) I stopped weight training for about 5 years and since then have bought my own set of bumper plates and have been back at it for about 4 months.

My Stats:
29 years old
6 ft 2, 210lb.
Snatch 1 RM: 190 lb.
Clean and Jerk 1 RM: 235 lb.

I was doing 4 days a week but and now working it up to 5 or 6. I currently keep the snatch and c+j on separate sessions for day 1 and 2, 4 and 5. On 1 and 2 I try to go 60-85%, rep range of 5-2 and depending on how i'm feeling i might try some singles. On 4 and 5 I try 70-95%, rep range 3-1. Generally I start with the most explosive assistance lifts (power/hang position versions, high pulls etc.), then i do my main movement and end with slower efforts/compound power lift assistance moves (like low pulls/squat etc.) Day 3 is over head work and Day 6 is bar/technique/speed work. This is all just generalization, I'm just really figuring out this routine. I don't have a squat rack so everything is off the ground in one manner or another.

10/14/15
Power Snatch (135x5)(145X3)(155x1)
Snatch High Pull (135x5)(145X3)(155x1)
Snatch (135x5)(145X3)(155x2)(165x1)(175X1)(185x1)(190x1)(155X3)(145x5)
Overhead Squat (135x5)(145X5)(155x5)(165x5)
Snatch Grip Deadlift (220x5)(230X5)(240x5) Right now I only have 240lb. in my set.

10/15/15
Powerclean (155x5)(175X3)(195x2)(205x2)
Clean High Pull (145x5)(165X3)(185x1)
Clean and Jerk (165x5)(185X3)(205x2)(215x1)(215X1)(225 clean x 1/jerk--)(195x3)(175X3)
My turn over was really slow with 225 which put my rack in bad position so I wasted a lot of effort before I could put up the jerk.
Front Squat (165x5)(185X5)(205x5)
Stiff Legged Deadlift (165x5)(185X5)(205x5)

10/16/15
Squat Jerk, I just started to try these and am really just figuring it out. It really changes your center of balance compared to a snatch grip over head.
(85x5)(95X5)(105x5)(115X5)(125x3)
Tall Snatch (95x5)(105X5)(115x5)
Jerk (145x5)(165X5)(185x5)(195x3)(205X2)
Drop Snatch (95x5)(105X5)(115x5)
Push Press (115x5)(125X5)(135x5)(145x5)
Military Press (85x5)(95X5)(105x5) Don't laugh at my isolated upper body strength lol, i'm working on it!
 

Balthazar

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Has anyone ever tried or gotten consistent with the squat jerk? i know it's a really obscure one, especially on a forum that seems more predominantly interested with bodybuilding and powerlifting but i thought i would ask! The basic idea is that power jerk or split jerk requires you to put way more leg/hip drive into the jerk to get the added height. If you watch the chinese lifters who have really popularized the squat jerk they catch the bar at a much lower height, but still high enough that they're able to ride the weight down into the full depth of a squat before they stand up with it. Power Jerk requires the bar to reach the highest point compared to the others. Split Jerk is lower, and gives more stability front to back then the other versions. But I think squat jerk, although the most technically difficult, is superior in benefit for a couple of reasons. I think that because the lifter has time to ride the weight down lower, it gives them the chance to more properly center their balance. In contrast with the other two, once you're under it you catch it immediately and have no chance to re-balance yourself. I think the main other advantage is that it takes a lot of energy to create the drive to pull the weight up and then squat it up out of the bottom of a clean. I would think that most lifters would be able to give a better effort to make minimal hip drive, get all the way underneath it and then squat it up compared to making an all out maximal effort to jerk it up much higher. Currently I'm just trying to get my feet wet with these but I think it makes sense for me because I've always been proportionately stronger in my lower body and I have very long arms. There aren't really any guys in the higher weight classes that do them but if I ever got to a competitive level I would love to try.
 

Balthazar

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10/18/15

Power Snatch
145x3
155x2
165x1

Snatch High Pull
145x3
155x2
165x1

Snatch
145x3
165x1
175x1
185x1
190x1
195x-- I pulled this one high enough but the catch wasn't smooth, instead of a fluid change in momentum I dropped too far too fast and it came crashing down and crumpled my elbow lock out. I easily have the lower body strength to stand up with this and more but have to get more confident with the catch at this weight.
195x-- Total mental block after I failed the first attempt, pulled it high enough but didn't even attempt the catch.
155x3
145x5

Overhead Squat- as I mentioned before, I don't have a squat rack so it really looks like: snatch x1, overhead squat x etc.
155x5
165x5
175x5

Snatch Low Pull
200x5
210x5
220x5

Snatch Grip SLDL
165x5
185x5
205x5

I felt pretty good about today. Even though I didn't hit my heaviest attempt for snatch, I did lift 100% of my current 1rm 2 sessions in a row without intending to max out. I've also hit 85-95% every time I've attempted it in the last 3 weeks, so I'm confident I will go up soon. 195 is my current PR but that was from about 5 years ago and I could also squat 475 and DL 500 at that time. I haven't even attempted those kinds of weight since I've been back at it because I don't have that much weight lol and I don't have a squat rack so to be within 2.5% of my PR already tells me that I've vastly improved my technique.
 

Balthazar

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10/19/15

Power Clean
175x3
195x2
215x1
225x1

Clean High Pull
145x5
165x3
185x1

Clean + Jerk
185x3
205x1
215x1
225x1
235 clean x1, jerk -- (Bad turn over and rack position, totally gassed from the clean, didn't even try the jerk.)
195x3
175x5

Front Squat
175x5
195x5
215x5

Clean Grip Deadlift 1 1/2- This might be obvious but to explain: I pull up passed the knees, pause, then smoothly ride it back down the shins before it hits the floor and then do a full rep to the top. I've only got 240 lbs in my set right now so i'm trying to be creative.
200x5
220x5
240x5

Clean Grip SLDL
185x5
205x5
225x5

I'm a little disappointed that I didn't hit 235 for c+j but coming within 95% of it is still good. I've got to get my front squat up and I've got to get a smoother turnover and rack so I can stand up out of the hole in a better position and not waste so much energy.

As for the jerk, right now I'm doing a power jerk which is only a partial dip until I can seriously improve the squat jerk. Unfortunately my mobility sucks when I'm attempting higher numbers, at the end of the leg/hip drive one should be picking the feet up enough to widen the stance to get under it more. So far when I have a tough attempt I feel like I'm almost still straight up by the time I have it over head, which is way less efficient then doing a partial squat to catch and then standing up the rest of the way.

P.S. I need a set of 55lb plates if I'm ever going to achieve the stimulation I need to really put up some better numbers. Maybe I can make an order this month!
 

Balthazar

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10/20/15

Jump Squats
65x5
75x5
85x5
95x5
105x5

Drop Snatch on Toes
75x5
85x5
95x5

Squat Jerk
95x5
105x5
115x5
125x3
135x2

Hang Snatch
135x5
145x3
155x2
165x2
175x1

Clean Grip DL x2 + Below Knee Hang Power Clean
175x3
185x2
195x1

Bent Over Row+Hang Power Clean+Power Jerk+Back Squat+Klokov Push Press
135x2
145x2
155x2
165x1
175x1

Today was more of a speed/technique day. I still suck at the squat jerks but as long as the weight I attempt is lighter, I can work on them both during my overhead work day and my technique day. It's amazing how much different the more narrow jerk grip feels in a deep squat compared to my snatch grip, once I get more accustomed to that my numbers will go up. Everything felt pretty good otherwise. Hitting within less than 10% of my current snatch max on hang snatch was awesome. The complex at the end was pretty difficult in the sense that it took a good deal of focus to complete 5 different movements in a row. A good day overall.
 

Balthazar

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10/22/15

Tall Snatch
85x5
95x5
105x5
115x3
125x3

Power Snatch
105x5
125x5
145x5

Snatch
125x5
145x5
165x3
175x3
155x5
135x5

Overhead Squat
145x5
165x5
185x5

Snatch Grip RDL
135x5
155x5
175x5

Klokov Push Press
135x5
145x5
155x3 I could probably stand to go a little lower in weight on these, but since this lift is relatively new to me I'm just figuring it out.

Snatch Grip DL + Calf Raise
200x5
220x5
240x5

This felt like an excellent day. Hitting 175 3 times on snatch is great because it's more than 90% of my current 1 rm. 185x5 was huge on overhead squat, as i mentioned before i don't have a rack so it actually was snatch x1 + overhead squat x4. Hitting 97.5% of my 1rm and then doing the squats deep into a workout is excellent. Klokov press was a little funny, i need to go lighter to emphasize the press more than the initial push. My grip was pretty gassed for the Snatch Grip DL. If you watch the elite lifters, they are able to raise the calves at full extension. This is to ensure the longest range of motion to pull harder and it makes the drop underneath the weight faster. I figured I would add the calf raise to work on my skinny ass calves and emphasize a higher degree of muscle control. Good day, hope my clean day goes as well!
 

Balthazar

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10/23/15

Hang Clean
135x5
155x5
175x5

Power Clean
145x5
165x5
185x5

Clean + Jerk
155x5
175x5
195x3
205x2
185x3
165x5

Front Squat
185x5
205x5
225x5

Clean Low Pull
185x5
205x5
225x3

Clean Grip SLDL
195x5
215x5
235x5

Today was okay. I've come to the conclusion that I enjoy snatch way more than c+j. Making two distinct efforts for one lift sucks and if it's a difficult weight for more reps than a single or double I don't like it lol. My jerk technique/mobility still sucks but now that I've dedicated two days to overhead work and more technical stuff I think it will improve. I had to grind out a couple reps on my last set of front squat so I might not go that heavy again for awhile. Really trying to stimulate my nerves to come up out of the hole fast rather than putting out maximal strength efforts. I still hit some decent numbers for me and feel like if I had a max day I would still hit 100% so that's better than not.
 
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I'm in. I'm more into the main power type lifts, but interested to snatch and such if I can dial in my mobility. Strong Klokov's, too.
 

Balthazar

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I'm in. I'm more into the main power type lifts, but interested to snatch and such if I can dial in my mobility. Strong Klokov's, too.
Eventually I want to break into powerbuilding/ o lift hybrid for a little while. I'm pretty tall so I need to put on some serious weight over time because 105 and 105+ kg are my only realistic weight classes due to the height. A lot of the top guys only do their strict training regimens for about 6 months out of the year building up to competition and then incorporate a lot of other work out types when they're off.

If I were you I would start off by working in front squat and overhead squat, these are going to build your flexibility in the hips and thighs and build confidence in the catch part of the snatch. Flexibility in the elbows, hands and wrists are a big deal to get a nice stable rack for clean. Read and watch vids on form and try to do a lot of technique/bar work and then light weight before you worry about improving 1rm
 
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Eventually I want to break into powerbuilding/ o lift hybrid for a little while. I'm pretty tall so I need to put on some serious weight over time because 105 and 105+ kg are my only realistic weight classes due to the height. A lot of the top guys only do their strict training regimens for about 6 months out of the year building up to competition and then incorporate a lot of other work out types when they're off.

If I were you I would start off by working in front squat and overhead squat, these are going to build your flexibility in the hips and thighs and build confidence in the catch part of the snatch. Flexibility in the elbows, hands and wrists are a big deal to get a nice stable rack for clean. Read and watch vids on form and try to do a lot of technique/bar work and then light weight before you worry about improving 1rm
I do plenty of front squats. I have limited shoulder mobility, and only three weeks ago was able to hold a standard front squat grip instead of a cross grip (thanks to Kelly Starrat). Overhead squats still aren't there yet. I'm working on it though.
 

Balthazar

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I do plenty of front squats. I have limited shoulder mobility, and only three weeks ago was able to hold a standard front squat grip instead of a cross grip (thanks to Kelly Starrat). Overhead squats still aren't there yet. I'm working on it though.
a good way to practice your rack position is to hold the bar up like your at the top of an upright row and turn it over into your rack from there. release it to the original position and keep doing it over and over. make sure your elbows are high and open your grip up to let it rest on your delts more. when i'm in the rack i have 3 fingers under the bar but my hand is totally open.
 

Balthazar

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10/24/15

Squat Jump
65x5
75x5
85x5
95x5
105x5

Squat Jerk
95x5
105x5
115x5
125x5
135x4,--

Snatch Balance
115x5
125x5
135x5
145x3
155x3

Jerk
135x5
155x5
175x5
195x4,--
205x3
165x5

Klokov Press in Full Squat x3 + Overhead Squat
65x3
75x2
85x2

Push Press
115x5
125x5
135x5
145x4,--
155x3

Klokov Push Press
115x5
125x4,--
135x3

Military Press
95x5
105x4
115x3

Good day today. With all the work on overhead it feels like an active rest day for my back and lower body. Much improvement in the squat jerk due to less force jerking the bar up and keeping positive contact getting underneath the bar. The difference in center of gravity between having a clean grip vs a snatch grip overhead cannot be understated but the fact that my first try at 135 I finished 4 reps is good. I'm a little disappointed at Jerk today but if I had a rack rather than having to power clean each attempt to position I feel like I might have been able to squeak one more out on each set. My isolated upper body strength is embarrassing but I'm working on it!
 

Balthazar

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10/26/15

High Snatch
95x5
105x5
115x3
125x3
135x2

Power Snatch
135x3
155x2
175x1

Snatch
135x5
155x3
175x1
185x1
195x--
195x1 NEW PR
205x--
205x-- (Had the speed and power to get up and under this weight both times, just not confident in the catch. I predict I'll have it in a month!)
185x2
165x5

Overhead Squat
145x5
165x5
185x5
145x5
165x5
185x5 Breaking down and working back up to this set was a bear.

Snatch Grip DL + Calf Raise
200x5
220x5
240x5

Good day today. A little disappointed I didn't hit 205 since I got it overhead but small steps are good! High Snatch felt great, it's pretty much the fastest snatch variation so if I keep building in weight at it and working with tougher over head efforts I can foresee vast improvements in the near future.
 
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Man, that's a lot of work. I gotta google and find out the differences in the snatches.
 
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Following the framework of something you've found or just designing it yourself?

Either way I'll follow! :)
 

Balthazar

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Man, that's a lot of work. I gotta google and find out the differences in the snatches.
Thanks, trying to put in a good effort. If I were you I would keep working on the overhead squat then add in some of the assistance snatch exercises first. Power snatch is probably the least difficult technically because you only dip into a quarter squat to catch the weight over head, that's probably a good start. Tall snatch starts basically standing fulling extended with the knees bent just enough to get the hip drive and pop it up there, with this one you do drop all the way under.
 

Balthazar

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Man, that's a lot of work. I gotta google and find out the differences in the snatches.
Thanks, trying to put in a good effort. If I were you I would keep working on the overhead squat then add in some of the assistance snatch exercises first. Power snatch is probably the least difficult technically because you only dip into a quarter squat to catch the weight over head, that's probably a good start. Tall snatch starts basically standing fulling extended with the knees bent just enough to get the hip drive and pop it up there, with this one you do drop all the way under.
 

Balthazar

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Following the framework of something you've found or just designing it yourself?

Either way I'll follow! :)
Thanks and welcome aboard! I'm putting the program together myself but with a lot of influence from various literature. I don't really have any competitions in mind for a long time so I'm free to tinker with things because I don't have a peak training goal/deadline date in mind. Just as long as my lifts keep going up and I gain muscularity in all my o lifting muscles I'm happy for now.
 

Balthazar

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10/27/15

Hang Clean
155x2
175x2
195x1
195x1
215x1

Power Clean
185x2
205x1
225x1

Clean + Jerk
165x3
185x1
205x1
225(Cx1,J--)
225(Cx1,J--)
205x1
205(Cx1,Jx2)

Front Squat
175x5
195x5
215x5
175x5
195x5
215x5

Clean Grip RDL
185x5
205x5
225x5
5 sec pause at bottom
240x5
240x4

Same story as last C+J day, my jerk technique sucks. Cleans at 95% felt strong but I messed up both times turning over my rack position into jerk position. Basically in the rack I have 3 fingers under the bar with my pinky sticking out, if I come out of the clean strong the weight pops up and I try to use that momentum to get into jerk position. Both times one of my pinkies got caught and the extra effort to set up threw my jerk off. Also my power jerk is not low enough and I'm pretty much upright when it goes overhead. As i try to build up my squat jerk I'm going to start doing split jerks and work on getting my power jerk lower, low enough to be between 1/4 and 1/2 squat and I think that will vastly remedy the situation. Front squats were good today and the pause RDLs to finish were pretty gnarly.
 

Balthazar

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10/28/15

Jump Squat
65x5
75x5
85x5
95x5
105x5

Squat Jerk
115x3
125x2
135x2
145x1
155x--
155x1

Tall Snatch on Toes + Drop Snatch
95x3
105x3
115x3

Push Press
125x5
135x5
145x5

Klokov Press
95x5
105x5
115x3

Jerk Grip Overhead Squat 1 1/2
95x3
105x2
115x1

Today was more of a technique/speed day + overhead work. I lift at home, outside, so it was pretty much awful because we got the tail end of that huge hurricane that touched down on the west coast here today in NNY. I tried my best, then apologized and wiped down my bar because it's worth more than all the rest of my set. I feel good about trying a little heavier weight at the squat jerk but I don't really have it down yet, otherwise I think I would be able to do quite a bit more without gaining anymore strength. Just imagine what a conventional overhead squat feels like. when you move your hands in to a clean/jerk grip it feels like all the weight is straight up and down your spinal erectors and you have no drive strength in your quads anymore, just in your glutes and maybe just the top of your quads. I added the exercise in the end just to reiterate emphasis on the jerk squat and it was very difficult for me with very little weight. Anyway, today wasn't all that exciting for me but it was nice to work on form,speed and assistance exercises and to take a break from challenging weights over all.
 

Balthazar

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10/30/15

High Snatch
115x3
125x3
135x3

Snatch High Pull
135x3
145x3
155x3

Snatch
135x3
155x3
175x3
185x3
165x3
145x5

Overhead Squat
155x5
175x5
195x5
155x5
175x5
195x5

Snatch Grip SLDL
185x5
205x5
225x5

Awesome day, if only my C+J days were improving like this... Hit all my projected numbers, 185x3 at snatch was a little tough but huge for me. (195x5)x2 at overhead squats was also huge because that's my current snatch max and to do it two separate times to get it up there and complete the additional squatting was intense, especially after I had completed all my snatch sets for the day.
 
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Nice work man. I played with full motion cleans the other day with negligible weight, and these lifts are hard. I can't imagine snatching overhead into a squat....yet.
 

Balthazar

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Nice work man. I played with full motion cleans the other day with negligible weight, and these lifts are hard. I can't imagine snatching overhead into a squat....yet.
Thank you! Trying to put in some real work. Just keep pluggin away at incorporating more of these lifts step wise and I bet you'll get it. I'm confident you can get 305 the next time you to 1rm front squat. based on that number you're already capable of about 250-275 clean and jerk and probably 210-225 snatch.
 

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11/1/15

Hang Clean
135x3
155x3
175x3

Power Clean
145x3
165x3
185x3
205x3

C+J
145x3
165x3
185x3
205x3
215x2+(Cx1,J--)
185x3
165x3

Front Squat
185x5
205x5
225x5
185x5
205x5
225x5

Clean Grip RDL
205x5
225x5
240x10

Finally a good C+J day! And to think that I woke up totally hungover because I went out for Halloween last night. I just nursed the hangover all morning, pounded a ton of protein and carbs once I could eat, relaxed and hung out with the kids and took a little nap. All of that plus a heroic dose of cannibal ferox kicked me in the butt hard enough to put out a good day. Much better turnover into the rack and to the bottom of the clean. Jerks were a little tough at heavy weight but 2 complete lifts at 215 was solid for me. Front squats felt real strong. My next day is more overhead and technical stuff so I decided to push it with my last set of RDL. Not really failure for that effort but certainly more reps than I'm used to right now so I'm sure my lower back and hams will feel like toast tomorrow.
 

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11/2/15

Squat Jerk
105x5
115x5
125x3
135x3
145x2
155x2
165x1

High Snatch + Snatch Balance
135x3
145x2
155x1

Hang Snatch + Snatch Balance
165x2
175x1
Hang Snatch + Snatch Balance x3
185x1

Jerk
135x5
155x5
175x5
195x3
215x1

Klokov Push Press in Full Squat
95x5
105x5
115x5

Klokov Press
95x5
105x5
115x5

Push Press
135x5
145x5
155x4

Bent Over Row x3 + Tall Power Clean x3 + Overhead Press x3
95x2
105x1
115x1

Today started out well but I feel like I lost focus and motivation about half way through. Still going up in the squat jerk so that's good. I wanted to hit better numbers for the jerk but didn't. I feel like I was a little tired out from c+j day yesterday, I might do one day with just cleans so I can have more effort to work on the jerk by itself as well. Also I don't have a rack so I can't do the jerk by itself, I usually power clean into position. But I had some decent lifts and put some good work in for my embarrassing upper body strength lol so I can feel alright about today.
 

Balthazar

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11/4/15

High Snatch
115x3
135x1
155x1
165x1
135x2

Power Snatch
135x2
155x1
175x1
175x--
155x2

Snatch
145x3
165x2
185x1
195x--
195x--
195x1
205x--
205x--
185x1
165x3
145x5
135x5
135x5

Overhead Squat
155x5
175x5
195x5
155x5
175x5
195x5

Snatch High Pull
205x3
225x2
240x1
205x5

Snatch Grip DL + Snatch Grip SLDL
205x5
225x4
240x4

Although overall I hit good numbers today my performance was a little frustrating. I committed a lot of poor form and misses with the higher percentage weights for snatch. Pretty much every time i missed it was because I went into the hip drive/3rd pull early and the weight was ahead of center when I got it overhead. I had to punish myself with some extra step down sets to reinforce better form and regain my confidence. But I should still feel decent because although I had a number of misses, I still hit 100% at 195 and then hit it for 2 more singles to get the weight up overhead for squats. Not too bad a day, just a little unfocused because I spent it all at work today but I persevered.
 

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11/5/15

Hang Clean
160x3
180x2
190x1
210x1
220x1

Power Clean
190x3
210x1
230x1 New PR

C+J
165x3
185x1
205x1
225x1

Clean
240x1
240x1
240x1

C+J
205x2
185x3

Front Squat
190x5
210x5
230x5
190x5
210x5
230x5
240x3

Clean Grip RDL (3 sec pause at bottom)
240x5
240x5
240x5

OHP
85x5
95x5
105x5
115x5
125x5

Today felt pretty decent. The last time I tried 225 for c+j i missed the jerk so hitting it today was good. I didn't have enough in the tank to try to jerk 240 so I just did a bunch of single cleans and the form felt solid. I've just gotta keep working at front squats, improve my jerk form and build more isolated upper body strength and I think I'm going to improve steadily. Hitting the 240 for 3 after all the rest of my front squats was good, I might have been able to grind out another but why push it. I'm looking for control and explosive power out of the hole so going really slow at a difficult rep isn't really worth it. I can see myself hitting that weight for 5 in a month. Loading up the nerves with all the clean, lower body and back work made the OHP weight feel like nothing so I might continue with that strategy.
 

Balthazar

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11/6/15

Squat Jerk
95x5
105x5
115x5
125x5
135x5

Snatch Balance
135x5
145x5
155x4,--

Push Press
135x5
145x5
155x5
165x5
175x3,--

Klokov Push Press in Full Squat
95x5
105x5
115x5
125x3
125x5

Clean High Pull Stop on Toes
125x5
135x5
145x5

High Snatch Start From Toes
95x5
105x5
115x5

Snatch Grip SLDL + Con. DL
240x5+5
240x5+5
240x5+10

Klokov Press
95x5
105x5
115x5

Good day today. Squat Jerk was decent, I feel like my improvement has so much more to do with coordination and finding center of balance with these because I'm so novice at them. Today was one of my technique and control emphasis days with a little bit more focus on over head work. I decided to gas my back at the end because tomorrow is my rest day and I think posterior chain development and strength is really whats holding me back from getting harder and more explosive pulls and better front squat strength. I probably could have squeaked out 3-5 more con. DL on the last set but decided not to over do it. I have a job that requires a lot of mobility and I have to work tomorrow. I thought after doing that, Klokov Press would be a breeze but my upper body was a little too tired from the rest of the work out. oh well, good day otherwise.
 

Balthazar

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11/8/15

Power Snatch
105x5
125x5
145x5

Snatch High Pull
145x5
165x5
185x3
185x3
135x5

Snatch
135x5
155x5
175x2,--
175x3
185x2
185x2
185x2
165x3
145x5

Overhead Squat
160x5
180x5
200x--
200x--
200x5
160x5
180x5
200x--

Snatch + Overhead Squat 5 Second Pause x2
135x3
155x1
135x2

Snatch Grip SLDL
205x5
225x5
240x5

Klokov Press
85x5
95x5
105x5
115x5
125x3,2 a little push on the last 2

Today was a mixed bag. I did higher volume on snatch than normal and tried to hit 185 for as many doubles as possible because I need to convince myself it's not heavy if I'm going to hit 205+ 1rm. Because I don't have a squat rack technically my overhead squat sets are (snatch + overhead squat x4). I feel that the snatch although different is totally more difficult so for all intensive purposes count it as the 5th overhead squat in a set. I think I would have had less misses if I had not tried more than 1 double at 185. So technically I hit a snatch PR and overhead squat PR at 200 but it took some misses to get it and I couldn't finish my volume for overhead squat because I could not get 200 up more than once. I punished myself with some step down sets with the snatch + pause overhead squats. Ultimately I'm going to have to get creative to stimulate my over head stability because my ability to squat more is over stepping my ability to snatch the weight up.
 
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Nice work in here man, and nice clean PR, too.
 

Balthazar

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Nice work in here man, and nice clean PR, too.
thank you, Right now I'm kind of stuck at 235 for 1rm clean and jerk and unfortunately I can't clean anymore than 240 right now because that's all the weight I've got lol. But hitting 230 for power clean means I've got the power to get up some more weight for full clean, I've just got to improve my jerk form to get it overhead. I've got to build a platform and acquire a set of 55lb plates as well as a squat rack and unfortunately I support a 4 person family right now by myself so the fitness equipment is low on the totem pole. I'm just going to have to get creative with certain lifts until I can get more weight.
 

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11/9/15

Hang Clean
155x3
175x3
195x3

Power Clean
155x3
175x3
195x3
215x2

Clean
135x5
155x3
175x3
195x3
215x3
235x2
185x3
165x3

Jerk
135x5
155x3
175x3
195x3
215x1

Front Squat
190x5
210x5
230x4

OHP
95x5
105x5
115x5
125x5
135x4,1 little bit of a push for the last one

Today was another mixed bag. I didn't sleep well last night and woke up feeling more sore and run down than usual. I hit all my numbers for the first part of the workout. 235x2 for clean felt good for the most part. I feel that I have enough back strength to get a good amount more weight high enough in the 3rd pull and it's a matter of cleaning up my turnover to rack and building more front squat power. I've decided to do one day C+J and one day separate but I think it's too much right now to include both in the same workout separate. I lost my drive about half way through and my jerk form sucked. Then I didn't feel that I had the energy to do my normal volume for front squat, but I have been improving steadily at that so I can't be too upset at one bad workout for it. OHP is coming along and I finally put on a set of big boy plates to work on my last set. I just think I need some extra rest and a ton of food and I'll be hitting all my numbers again soon!
 

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11/11/15

Squat Jerk
95x5
115x5
135x5
95x5
115x5
135x5

Snatch Balance
135x3
155x3
175x3

Push Press
135x5
155x5
175x4,--

Klokov Push Press in Full Squat
95x5
115x5
135x3

Snatch Grip RDL
205x5
225x5
240x5
3 Sec Pause with Hook Grip (ouch lol)
240x3

CG OHP
85x5
95x5
105x5
115x5
125x4

Pretty good day today. It was a little tough to get 135x5x2 for squat jerk but I managed. Maintaining tight center of balance is huge for these and I'm slowly starting to get it. It's also no wonder why you see the chinese lifters doing tons of bodybuilder type triceps accessory work, it takes some serious isometric strength to keep 300-400+ lbs locked out overhead riding down into a full squat and then standing back up with it.

I think I did a little bit too much volume overall for the last week and definitely too much pressing/over head stuff and I payed the price for it. I irritated my rotator cuffs which is the main reason I took yesterday off. Once I warmed up they felt good today and I hit the weights I wanted to and just kept the volume down. I'm still figuring it out but need to play with my program so I can still get the accessory movements, heavy squat and back stuff and pressing movements in enough for good stimulation without getting me burnout too fast. I think an extra day off every once in awhile is refreshing and helpful but want to be able to keep my work outs high in frequency over the long term without having to get burnt out and reset with an extra day off too often.
 

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11/13/15

Power Snatch
125x3
145x2
165x1
185x--
185x--
155x2
155x2

Hang Snatch
135x3
155x2
175x1
175x1
185x1

Snatch
135x3
155x1
175x1
185x1
195x1
205x1 PR (BWx1, finally!)
185x1
185x1
155x5

Overhead Squat w/3 sec pause
115x5
135x5
155x5

Snatch Low Pull
205x3
225x3
240x2

Snatch Grip Upright Row
95x5
105x5
115x5

Snatch Grip Bent Over Row
115x5
125x5
135x5

Great day, finally hit my body weight for snatch! Trying to re-tool my routine a little bit. I think some of my lifts were starting to outgrow my shoulder joint strength and it was starting to cause some problems. Also my body is still getting used to a 6 day a week program and I think I beat myself up a little too much over the last two weeks. I'm going to keep more of my pressing/over head work on the days where my main lifts are lower percentage. I'm also going to try more pulls/pulling/row type stuff. I'm also going to keep the heavy back work on lower percentage days too. I think the pause overhead squats worked really well to strengthen my overhead with less weight and I might stick to those for awhile. I'm basically on track though, I'm kind of lagging in my c+j right now but my snatch has gone up 10 lbs this month!
 
Dustin07

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nice job on the snatch PR! if you're like me you're drooling for 2 plates now ;) lol

race ya!
 
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Nice job on the Pr man.
 

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nice job on the snatch PR! if you're like me you're drooling for 2 plates now ;) lol

race ya!
I'm game and welcome aboard, I've got to acquire another set first though just for aesthetics when I do hit it lol...I've only got 1 set of 45s and the rest of my 240lbs is the bar, smaller bumpers and steel weights.

Nice job on the Pr man.
Thank you sir!
 

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11/14/15

Hang Clean
175x2
195x1
215x1
225x1
225x1

Power Clean
155x3
175x2
195x1
215x1
235x1 New PR

C+J
155x3
175x2
195x1
215x1
235(Cx1,J--)x2
215x1
215x1
215x1

Front Squat w/3sec pause
135x5
155x5
175x5
135x5
155x5
175x5

OHP
100x5
120x5
140x4

Clean Grip Upright Row
95x5
105x5
115x5

Decent day today but still frustrated that I haven't improved my C+J max. It's tough because I don't have a rack, so I can't ever practice jerks at maximal weight by themselves. I know I had the power to get 235 but each time I had a poor turnover and rack which wasted a ton of energy on the clean which then blew the jerk effort. I'm basically plagued by the same problems that have prevented me from going up. I don't have enough mobility and speed with heavy weight to push under the jerk and I have to get the weight that much higher. I think I'm going to keep them totally separate for awhile, work on tons of 90+% singles for clean on my heavy days and do a lot more volume at 60-85% to iron out my form and confidence on jerk without attempting anything heavy until I've corrected my form.
 

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11/15/15

I would like to add that I cut and hand split about 1.5 face cord of wood right before this workout and only took a break long enough to eat a snack and cool off. does that count as session 1 and make the weights session 2 for the day? lol

Squat Jerk
115x3
135x3
155x3
165x1
175x1 New PR

Snatch
135x3
155x3
175x3

Clean
175x3
195x3
215x3

Jerk-went down a little bit in weight to try and iron out my form on these
135x5
155x5
175x5

Snatch Grip RDL
205x5
225x5
240x5

Clean Grip Bent Over Row
135x5
145x5
155x5

Good day today. Still trying to get the squat jerk up there but in about a months time it's increased from about 55 to 80% of my power jerk. Eventually I'm going to use as my primary technique but it's going to take some serious practice to get it over my power jerk. Nothing spectacular but just trying to hit consistent reps at the right percentages. This is the first time I've tried both main lifts in the same day which I'm going to continue doing so I can hit both 2 more times in a week.
 
Dustin07

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you could build your own jerk box if you have room for it. it will cost you around $300 most likely to build yourself. my wife built ours and we keep it at the gym for anyone to use. a good jerk box does help a lot.

keep the PR train coming.
 

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thanks brother! i hadn't actually considered this before but it might be better than buying a squat rack anyway because they're so multi purposed. with the way my power jerks are going right now though, I honestly feel like my next c+j PR is going to be with a squat jerk lol. i know i already have the potential strength to do that kind of weight but they require such a different level of coordination and precision in form that it might be a little while yet before i get there.
 
Dustin07

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I only do a pushjerk/squat jerk if i'm doing high reps in a wod or something competitively with less weight. like up to maybe 185-205lbs. anything higher than that and I run a split jerk. the squat jerk might have some carryover to snatch though (like heaving snatch balance).

have you watched Kendrick Farris squat jerk? here's 400lbs
https://www.youtube.com/watch?v=zX_fBO2MKDg
 

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a person in the commentary section for that video asks him why he rode it down into the squat if he caught it above parallel, that person must not know how to do a squat jerk or a deep power jerk for that matter. riding it down gives you more time to make sure it's really centered and the rebound off of your totally outstretched hams and glutes in the bottom makes it way easier to push up than if you stopped dead at parallel with everything fully contracted, especially with that kind of weight.
 
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PRs on PRs in here. Nice.

He makes that look so easy.
 

Balthazar

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I'm only improving quickly because I'm such a novice lol.

if you think Kendrick Farris is strong check this guy out. He's doing more weight and I believe he's two weight classes lower.
[video]https://youtu.be/vXnDZovogxE[/video]
 

Balthazar

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sometime ago i used to be able to do decent weight for squat but never really went deeper than parallel, right around 500 you can feel the whip on the bar and I remember it being totally unnerving. I can't imagine how 800 flexing the bar that hard would feel sitting on your shoulders.
 
Dustin07

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you squatted 500?

I can see a little whip at 250+. my buddy is now at 315 for jerk and the wip definitely comes into play there.
 
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At 465 I don't notice any whip, but dread walking it out. Having 400 overhead would be intense.
 

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