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  1. #91
    Registered User Ensix's Avatar
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    Originally Posted by Saintsqc View Post
    Good luck on your bench press competition! 125 kg?? You're a fcking beast man. I cant even squat a weight you bench press lol...


    I would seek medical attention with your shoulder. Just, at least, to know what the problem is.
    I really hope 125kg will become reality, 122.5kg being my max is bothering the hell outta me.

    Lmao, medical attention, nty, doctors in my area are dumb as fuk, and sport doctors ask money I think, I'll work this out on my own, as usual.
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  2. #92
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    Snatch
    5 sets of 1 with 50kg

    Snatch Pull
    3 sets of 2 with 70kg

    ATG Front Squat
    5 sets of 2 with 100kg

    Weighted Dips
    1 set of 3 with 42.5kg, 1 set of 2 with 42.5kg, 1 set of 1 with 42.5kg

    Side Bends
    3 sets of 10 with 20kg

    Calf Press
    1 set of 20 with 100kg

    Notes
    This is fridays workout, friday was the worst day ever I think. I managed to pull something in my left upper back, right beneath the shoulder blade, it's making everything uncomfortable, even sleeping. There were more annoying things but they're not that important. Atleast internal rotation didn't hurt. Side bends were half ROM because of the back injury. Back injury occurred during front squats lol. I guess I'm going to have to skip all the workouts this weekend. Anyway, bench contest at thursday was good, I won the 1st place in the -74kg category with 115kg @ 71.8kg and I also won the absolute category (most wilks).



    Pause bench pressing is really hard, the rules were very strict there. Strict pause benching is 7.5kg-10kg weaker than your normal max for sure.


    EDIT: Nvm the 'skipping workouts' part, I'm gonna do my ****ing workouts.
    Last edited by Ensix; 03-09-2013 at 03:12 AM.
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  3. #93
    Registered User MaCK123's Avatar
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    in on epic log.

    congrats on winning the bench contests. some awesome lifting going on in here.

    your strength is amazing!!! BW + 42.5kg dips.. 150kg ATG squats. u wot m8?

    will lurk up in here for sure.
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  4. #94
    Registered User Saintsqc's Avatar
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    Wow! Good job buddy! I'll be proud as fck if I was you lol
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    Competition lift : 212 kg total (95/117) @ 77 kg
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  5. #95
    Registered User Ensix's Avatar
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    Hang Snatch
    5 sets of 2 with 40kg

    Power Clean & Power Jerk
    4 sets of 1+1 with 50kg

    Overhead Squat
    3 sets of 1 with 20kg

    Pendlay Rows
    3 sets of 5 with 85kg

    Hanging Leg Raises
    3 sets of 10

    Calf Press
    1 set of 20 with 100kg

    Notes
    Ughh, everything sucked. My toenail is growing in again, unlike the previous time, this time it doesn't grow on the same place, but the same toe and the other side, wtf is this ****? It doesn't allow me to put any pressure at all on my right big toe, so I can't jerk (don't get the wrong idea lol) or do anything explosive where I need my legs, it's making me miserable already. Thinking of dropping oly lifting, actually I've been thinking that for some time now lol, just haven't posted it here. Many things that make me want to drop olympic lifting.
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  6. #96
    Registered User Saintsqc's Avatar
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    It sucks for your toe!

    Why do you want to stop OW? I did "classical" weight lifting today and god...it was so boring!
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  7. #97
    Registered User Ensix's Avatar
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    Originally Posted by Saintsqc View Post
    It sucks for your toe!

    Why do you want to stop OW? I did "classical" weight lifting today and god...it was so boring!
    I don't know, currently I don't feel like quitting that much, I get these fcking mood swings, all the time, must be a psychological thing.

    Anyway, disregard the quitting thing. I'm going to make my own routine with less useless exercises, but there will be powerlifting and bodybuilding exercises, so it's a mixture of all 3, so I'll be a jack of all trades but master in only bench press, ahhahaa.

    I got my 1 last workout today, I'll try to PR in front squat for 130kg, maybe even try clean and jerk for 95kg and snatch 75kg (oh lawd).

    Also thinking of switching to my previous log, since I'm still a teen and this really isn't much of a olympic weightlifting journal, plus there's more people there.
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  8. #98
    Registered User Ensix's Avatar
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    Snatch
    1 set of 1 with 50kg

    Clean & Jerk
    1 set of 1 with 70kg

    ATG Front Squat
    1 set of 1 with 110kg

    Bench Press
    1 set of 5 with 105kg, 1 set of 4 with 105kg, 1 set of 3 with 105kg

    Side Bends
    3 sets of 10 with 20kg

    Calf Press
    1 set of 20 with 100kg

    Notes
    Ughh, I wasn't weak but I didn't have any 'power' today, so the heavy singles weren't very heavy. Front squat ****ed my infraspinatus again, bad move trying to front squat some heavy weight lol, front rack position puts the back in just that position where the mother****er hurts the most, when I did warmup with 70kg, I didn't feel it at all, when I squatted 110kg I felt like it's ripping apart lol. It's not a serious injury but I did throw fuel in the fire. And strong wtf, I PR'd in the bench press, really, what the flat f.uck? 1RM calculator says I should be able to put up 125kg, I'll try that soon. I'm thinking of taking the whole next week off, just to give my body a rest, so all the minor injurys can gtfo etc etc.





    Why in the living hell do my arms bend when I catch the snatch? I'm loving my starting position though, it's really optimal. The long warm pants are MUCH MUCH better for oly lifting than any other pants, I ****ing see now why clarence and donny lift in long warm pants.

    Also, I can now jerk alot better, it's not very clear in that video though.

    Anyway, this workout submission is probably the last in this thread, meaning this thread will die.

    I'll be posting back in my old log: http://forum.bodybuilding.com/showth...hp?t=142612341
    Last edited by Ensix; 03-10-2013 at 05:26 AM.
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  9. #99
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    nice starting position on snatch. I'll need way more hip mobility to start there as my femurs are longer :|
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  10. #100
    Registered User Ensix's Avatar
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    Originally Posted by strengthsthetic View Post
    nice starting position on snatch. I'll need way more hip mobility to start there as my femurs are longer :|
    yeah finally got my starting position fixed. luckily i had hip mobility prior to olympic lifting, just stretch, no excuses right?
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  11. #101
    Registered User Hercul3s's Avatar
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    Nice log buddy, I'm trying to get into Olympic lifting too buy the flexibility is giving me issues!
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  12. #102
    Registered User Ensix's Avatar
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    Originally Posted by Hercul3s View Post
    Nice log buddy, I'm trying to get into Olympic lifting too buy the flexibility is giving me issues!
    http://phraktured.net/starting-stretching.html
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  13. #103
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    Originally Posted by Ensix View Post
    I'm starting low on front squat, obviously.

    I wasn't focusing on pushing the weight up, I was focusing on speed. The other sets had better jerks though.

    Clean & jerk is more taxing so I prefer to do it first, but maybe I'll switch next week.

    And yeah I also think I bump the bar on thigh on the snatch, looks funny lol, I'll try to fix this soon.

    I'm not strong and fast enough.



    But I'm trying to mimic his speed!


    he is a u tube sensation we follow him at our gym too across the water in the UK
    Snatch 145kgs Clean and Jerk 172.5kgs Front Squat 185kgs Deadlift 205kgs BW 74 kgs


    An old git training for fun now.
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  14. #104
    Registered User Ensix's Avatar
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    I'm returning to weightlifting so this thread will now be active again. Everything I posted above this was when I knew a lot less than I know now, plus I did some weightlifting and logged it to another thread for a small periodd when I reached 85/115 @ 77, which totals as 200kg and is the best I've done.

    I'm not gonna return by starting squats and all that, first I wanna overhaul my technique, especially the weak points, which in clean & jerk is the jerk, and in the snatch.. well the whole thing pretty much. This week will just be me playing around with oly movements. I'll not go over 50kg in the snatch and 70kg in the clean & jerk for technique purposes, I don't wanna encourage bad technique by rushing to bigger weights, not like I could handle any big weights now anyway.
    Last edited by Ensix; 07-27-2015 at 10:49 PM.
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  15. #105
    Registered User Saintsqc's Avatar
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    Sweeeeeeeeeeeeeeeeeet
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    OW log :
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    Competition lift : 212 kg total (95/117) @ 77 kg
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  16. #106
    Registered User Ensix's Avatar
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    Originally Posted by Saintsqc View Post
    Sweeeeeeeeeeeeeeeeeet
    Sup man! Update your journal - I need some inspiration.

    Some weightlifting talk. I'm not gonna do a post every time I had a workout, I think it's silly, instead I'll do one post pertaining to all of the workouts during the week. I won't be filming much this month because I'm still transitioning back to weightlifting. Happy to say that this time I can stick to weightlifting for much longer than previous times (1-3 month periods). I really want to reach some decent numbers. e.g. 100kg snatch, 200kg back squat maybe along the way a 5 plate deadlift and whatnot. Starting weight as of now is around 71kg and planning to get up to 77-79kg this year, I don't wanna go over 80kg though, I wanna be in such a weight range so that I can drop to 77kg (weightlifting weight class) easily. I'll be supplementing melatonin, ZMA and omega-3 starting this week, and sometime before or during fall I'll start creatine, right around when I'll start needing more power.

    Regarding my current program, it focuses on volume and my weak points, e.g. snatch bottom position (snatches followed by overhead squats and drop snatches), snatch high pull (finally learned to actually pull straight, just need to drill it a lot), jerk dips and push presses for a nice straight jerk. Right now I'm doing power jerk instead of split jerk to see where it leads me, I feel that power jerk works for me better than split jerk but time will tell.
    Last edited by Ensix; 08-03-2015 at 11:43 AM.
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  17. #107
    Registered User Ensix's Avatar
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    let's start with some videos shall we

    slow mo first




    and here's 60fps





    I did 10x3x50kg power hang snatch today, so I thought I'd record a couple sets. everything is going nicely, jerk dipping is definitely paying off, I'm feeling a solid straight drive (solid state drive hehehe). snatched still need work though, not as stable as I would like them to be, but there's a whole month ahead. bodyweight is 71kg
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  18. #108
    Registered User Saintsqc's Avatar
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    Looking thick, thight, solid !

    It's so cool to see you back at it ! Your bars will go up in no time.

    Here is a little tip : when doing hang movements, do a 1 or 2 sec pause above the knee. You shouldnt use the eccentric portion of the hang to get a little boost. Actually, you lower the bar and when you get into your hang position, you go right up. By doing so, your form get a little off. You should lower the bar, get into your hang position, hold a second or two, get everything thight and then, go up with no more lowering movement. Hang movement should be like doing the movement from blocks...except there is no block. When lifting from blocks, the bar start at X inches from the floor, and it's impossible to give it a small eccentric movement.

    Mind blown @ your bodyweight

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  19. #109
    Registered User Ensix's Avatar
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    Originally Posted by Saintsqc View Post
    Looking thick, thight, solid !

    It's so cool to see you back at it ! Your bars will go up in no time.

    Here is a little tip : when doing hang movements, do a 1 or 2 sec pause above the knee. You shouldnt use the eccentric portion of the hang to get a little boost. Actually, you lower the bar and when you get into your hang position, you go right up. By doing so, your form get a little off. You should lower the bar, get into your hang position, hold a second or two, get everything thight and then, go up with no more lowering movement. Hang movement should be like doing the movement from blocks...except there is no block. When lifting from blocks, the bar start at X inches from the floor, and it's impossible to give it a small eccentric movement.

    Mind blown @ your bodyweight

    Want moar !
    Alright, I understand what you mean! I'll try to remember. :P

    In the second video I seem to be jumping forward..

    EDIT: In the first one too, that's bad.


    here's mega slow mo of my bad power hang snatches if anyone's interested (for luls)

    Last edited by Ensix; 08-06-2015 at 11:12 AM.
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  20. #110
    Registered User Saintsqc's Avatar
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    Originally Posted by Ensix View Post

    In the second video I seem to be jumping forward..
    No big deal. After 2 weeks out of the gym, it looked like I never touch a barbell judging by my form. Give it a couple of weeks, a lot of flaws will disappear by then.

    How come your vids have (super) slow mo ?? I wish I could do that too !
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  21. #111
    Registered User Ensix's Avatar
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    Originally Posted by Saintsqc View Post
    No big deal. After 2 weeks out of the gym, it looked like I never touch a barbell judging by my form. Give it a couple of weeks, a lot of flaws will disappear by then.

    How come your vids have (super) slow mo ?? I wish I could do that too !
    My smartphone can shoot video at 120 frames per second.

    I made my first slow mo video 8x slower with youtube editor, that's how the super slow mo happened.
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  22. #112
    Registered User Ensix's Avatar
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    yay more videos

    slow mo first




    and 60 fps




    5x1+2 power clean + push press complex. clean is fine, always has been very strong (I have never actually tried a clean max lol). push press needs work though, but for 70kg it's not THAT bad, I remember doing worse.
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    Originally Posted by Ensix View Post
    My smartphone can shoot video at 120 frames per second.

    I made my first slow mo video 8x slower with youtube editor, that's how the super slow mo happened.
    Ooooh...that's interresting ! I didnt even know I could do that !

    Originally Posted by Ensix View Post

    5x1+2 power clean + push press complex. clean is fine, always has been very strong (I have never actually tried a clean max lol). push press needs work though, but for 70kg it's not THAT bad, I remember doing worse.
    Indeed, it looks better than your snatch. You could clean 120 kg within a couple of weeks.

    And your dip in your push press is very straight. Do the same thing for your jerk and it will be really great. I found that a straight dip is the most important aspect of my jerk. When my dip is great, my catch is great too. When my dip is sloppy, even just slightly...my jerk goes to ****. I remember you having a weird jerk catch. I think if you keep the same dip, it wont be such a problem anymore.
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    Originally Posted by Saintsqc View Post
    Ooooh...that's interresting ! I didnt even know I could do that !
    Yeah you can do a lot of cool editing with youtube editor, check it out and make some awesome training videos.



    Originally Posted by Saintsqc View Post
    Indeed, it looks better than your snatch. You could clean 120 kg within a couple of weeks.

    And your dip in your push press is very straight. Do the same thing for your jerk and it will be really great. I found that a straight dip is the most important aspect of my jerk. When my dip is great, my catch is great too. When my dip is sloppy, even just slightly...my jerk goes to ****. I remember you having a weird jerk catch. I think if you keep the same dip, it wont be such a problem anymore.
    I've done more jerk dips in the past week (3x10 jerk dips twice a week) than I have ever done in my whole life lol, that's why my jerk sucked major ass before. Also, the weird jerk catch you remember is me catching a split jerk, I catch a power jerk way better, I'll show you next week.

    First week of "coordinated" weightlifting is behind me and I feel great. Looking forward to next week. Wish I could workout every day!
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    Originally Posted by Ensix View Post
    Yeah you can do a lot of cool editing with youtube editor, check it out and make some awesome training videos.





    I've done more jerk dips in the past week (3x10 jerk dips twice a week) than I have ever done in my whole life lol, that's why my jerk sucked major ass before. Also, the weird jerk catch you remember is me catching a split jerk, I catch a power jerk way better, I'll show you next week.

    First week of "coordinated" weightlifting is behind me and I feel great. Looking forward to next week. Wish I could workout every day!
    I'll check this out !

    Why can't you work out every day ??
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    Originally Posted by Saintsqc View Post
    I'll check this out !

    Why can't you work out every day ??
    I wouldn't be able to recover from training every day, even now my upper back is having a hard time.
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    videos of power snatches




    buttery smooth 60fps




    starting position looks good IMO, dynamic start is also wicked cool (look at them relaxed noodle arms, beautiful). now instead of jumping a bit forward, I'm taking a huge leap backwards? your opinion saintsq?
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    Yeah, I do think your starting position looks good too !

    Your speed at the take off has minimal impact on your power outpout. You could start slow as a snail and explode with unbelievable power at the hips. These 2 parts of the lifts arent related to each other. In fact, starting quick is bad for you. Slow down your first pull so you can focus on your technique and bring the bar deep in your hips and, then, explode. You’re already incredibly explosive, you dont need a dynamic start.

    Why you jump back is simple : your shoulders are behind the bar when the bar is at the hips. Look at your slow-down video, stop it when the bar reach your hip crest. Look at your position. Your knees are slightly bend (that’s allright) but you’re torso is perfectly vertical (so your shoulders are behind the bar). It looks like if you were sitting down on an invisible chair. With this position, it is 100% sure you will jump back. You’re first rep was the best, you’re almost there. Second and third are less good.

    You know what ? Snatch is all about that, it’s the most important part of the lift : Having the bar at the hips and jumping straight up. Even champions dont have it perfectly. Some people get on the toes too early and some people pull their shoulders behind too early (and some, like me, do both). It’s really hard to bring the bar at the hips, with a perfect position, to give the right motion to the bar. Basically, having a good snatch tehcnique, is being agble to bring the bar to the hips with the right position. You have the first part right, you bring the bar at the hips before exploding. Now, do the same with the right position (shoulders in front of the bar).

    So, all in all, it’s much better than last week. Slow down your first pull so you can bring the bar at the hips (you are already doing this correctly) and think of keeping your shoulders in front of the bar. Your shoulders are supposed to get behind the bar only during the explosion.
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    Originally Posted by Saintsqc View Post
    Yeah, I do think your starting position looks good too !

    Your speed at the take off has minimal impact on your power outpout. You could start slow as a snail and explode with unbelievable power at the hips. These 2 parts of the lifts arent related to each other. In fact, starting quick is bad for you. Slow down your first pull so you can focus on your technique and bring the bar deep in your hips and, then, explode. You’re already incredibly explosive, you dont need a dynamic start.

    Why you jump back is simple : your shoulders are behind the bar when the bar is at the hips. Look at your slow-down video, stop it when the bar reach your hip crest. Look at your position. Your knees are slightly bend (that’s allright) but you’re torso is perfectly vertical (so your shoulders are behind the bar). It looks like if you were sitting down on an invisible chair. With this position, it is 100% sure you will jump back. You’re first rep was the best, you’re almost there. Second and third are less good.

    You know what ? Snatch is all about that, it’s the most important part of the lift : Having the bar at the hips and jumping straight up. Even champions dont have it perfectly. Some people get on the toes too early and some people pull their shoulders behind too early (and some, like me, do both). It’s really hard to bring the bar at the hips, with a perfect position, to give the right motion to the bar. Basically, having a good snatch tehcnique, is being agble to bring the bar to the hips with the right position. You have the first part right, you bring the bar at the hips before exploding. Now, do the same with the right position (shoulders in front of the bar).

    So, all in all, it’s much better than last week. Slow down your first pull so you can bring the bar at the hips (you are already doing this correctly) and think of keeping your shoulders in front of the bar. Your shoulders are supposed to get behind the bar only during the explosion.
    Shoulders in front of the bar, alright. Slowing down my first pull seems reasonable too. I was focusing on being as explosive as I can.

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    Originally Posted by Ensix View Post
    Shoulders in front of the bar, alright. Slowing down my first pull seems reasonable too. I was focusing on being as explosive as I can.

    You're like my online coach!
    First thing first ! A toddler have to walk before he learns to run

    And soon the student will surpass the master lol !
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