donut eating 101 - Page 2 - Ausbb

Shrek · 23-11-2009, 08:16 PM

Did you fail at 52 on the front squat?

PowerBuilder · 24-11-2009, 09:53 AM

No mate, didn't fail @ 52.5 at all. It was more the 50kg that felt a little too light. I wanted to work at a moderate weight to get use to the groove. So i thought I'd test 52 out & it felt much better.

NPR · 24-11-2009, 04:19 PM

Pulls should be 20-30% over your 1rm for cleans. You should DEFINATELY be doing clean pulls with a lot more than what you jerk.

EG. My best clean is 120, best jerk is 115, best push press is 120. All singles. But the minimum I do clean pulls with is 140kg x 3 x 5. Its an overload exercise for your clean, so overload it.

I'm at work so I cant check your youtube link. If I remember when I get home I will check the form though.

PTC · 24-11-2009, 11:58 PM

Max is the same, he clean pulls 130-140kg

Its simply an overload exercise for a clean

Nice selection of exercises

PowerBuilder · 25-11-2009, 10:40 AM

25/11/2009

Today's workout was pretty productive. Working exclusivly on the snatch. I feel more confident doing it now after doing parts of it at a time, although it is one continous movement.

Overhead Squat
30 x 1 x 3
32.5 x 1 x 3
35 x 1 x 3
40 x 3 x 3

Hang Snatch
30 x 1 x 3
35 x 1 x 3
40 x 3 x 3

DB Snatch
7 x 1 x 3
9 x 1 x 3
12.5 x 1 x 3

DB Row
20 x 1 x 12
25 x 3 x 12

I couldn't access the heavier DB's as the knucle head ego bloated bodybuilders were hovering around them.

I'm still trying to find the right width for my arms, in terms of not going too wide or too narrow. I suspect it's about where the rings are on the bar, there abouts anyway.

Out of pure interest, what is a good guide to know how i'm going strength wise? The guideline of benching 1.5x your body weight is a good indication of how your going. what about the clean & press? The Snatch ? Sure these movements are largely about speed....but yeah....?

Comments ?

PTC · 25-11-2009, 12:38 PM

If your doing 40kg without any press out on the snatch, thats a pretty good start in my opinion. Its ahead of all your other lifts.

As far as clean and jerk goes, bodyweight should be your first goal.

Again, there must be no press out

PowerBuilder · 25-11-2009, 06:58 PM

Cool. Now I have some good targets, now i've got to work out a realistic time frame.

Yeah, that's a 40kg snatch with No press out. I keep sayin' i'll youtube stuff.....i'm so slack...i'll youtube my snatch (lolz)

PowerBuilder · 27-11-2009, 10:20 AM

Friday 27/11/2009

Worked up towards a new 1RM for the C&J today.

30 x 3 x 1
35 x 3 x 1
40 x 3 x 1 (at this point, the movement started to feel smoother & more natural)
45 x 3 x 1
47.5 x 3 x 1
50 x 3 x 1
52.5 x 1 x 1
55 x 1 x 1
57.5 x 1 x 1
60 x 1 x 1
62.5 x 1 x 1

the last lift (62.5) was a bit strange. I cleaned it ok, i got it quite away off my chest, but couldn't lock out. I tried again did a good C&J of 62.5

65 x 1 x 1 (a Personal Best!!!!!!!!!!!)

afterwards did some rowing with the seated rowing machine.
150lb x 8 x 2
170lb x 6 x 2

PowerBuilder · 28-11-2009, 10:58 AM

i just video tapped a few snatch lifts. i'll youtube them soon & post the links here.

Top weight 47.5kg

PowerBuilder · 30-11-2009, 08:02 PM

[25/11/2009

Overhead Squat
30 x 1 x 3
35 x 1 x 3
40 x 3 x 2
42.4 x 3 x 1

Snatch Pull
30 x 1 x 3
35 x 1 x 3
40 x 3 x 2
42.5 x 3 x 1

DB Snatch
7 x 1 x 3
9 x 1 x 3
12.5 x 1 x 4 (4 reps per hand)

Flat bench press
60 x 3
80 x 1
82. 5 x 1 x 2 ( 2 single reps of 82.5)
60 x 10 x 1 (ten grinded reps of 60kg)

A cool workout. I'm still trying to work out where to hold the bar when doing the overhead squats. Is it directly above my head, or slightly behind ?

The snatch pull's felt great. the 42.5kg weight was a little on the light side. i wanted to start at a moderate weight to get the feel for it, will ramp up the weight in the comming weeks.

The bench press session was cool. On wednesday i'll be doing some speed work (in the 50-60% range for triples....westside!!)

'ight ?

24-11-2009, 09:53 AM	#12 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	No mate, didn't fail @ 52.5 at all. It was more the 50kg that felt a little too light. I wanted to work at a moderate weight to get use to the groove. So i thought I'd test 52 out & it felt much better. __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

24-11-2009, 04:19 PM	#13 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	Pulls should be 20-30% over your 1rm for cleans. You should DEFINATELY be doing clean pulls with a lot more than what you jerk. EG. My best clean is 120, best jerk is 115, best push press is 120. All singles. But the minimum I do clean pulls with is 140kg x 3 x 5. Its an overload exercise for your clean, so overload it. I'm at work so I cant check your youtube link. If I remember when I get home I will check the form though. __________________ Bigger Faster Stronger

25-11-2009, 10:40 AM	#15 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	25/11/2009 Today's workout was pretty productive. Working exclusivly on the snatch. I feel more confident doing it now after doing parts of it at a time, although it is one continous movement. Overhead Squat 30 x 1 x 3 32.5 x 1 x 3 35 x 1 x 3 40 x 3 x 3 Hang Snatch 30 x 1 x 3 35 x 1 x 3 40 x 3 x 3 DB Snatch 7 x 1 x 3 9 x 1 x 3 12.5 x 1 x 3 DB Row 20 x 1 x 12 25 x 3 x 12 I couldn't access the heavier DB's as the knucle head ego bloated bodybuilders were hovering around them. I'm still trying to find the right width for my arms, in terms of not going too wide or too narrow. I suspect it's about where the rings are on the bar, there abouts anyway. Out of pure interest, what is a good guide to know how i'm going strength wise? The guideline of benching 1.5x your body weight is a good indication of how your going. what about the clean & press? The Snatch ? Sure these movements are largely about speed....but yeah....? Comments ? __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

25-11-2009, 06:58 PM	#17 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Cool. Now I have some good targets, now i've got to work out a realistic time frame. Yeah, that's a 40kg snatch with No press out. I keep sayin' i'll youtube stuff.....i'm so slack...i'll youtube my snatch (lolz) __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

27-11-2009, 10:20 AM	#18 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Friday 27/11/2009 Worked up towards a new 1RM for the C&J today. 30 x 3 x 1 35 x 3 x 1 40 x 3 x 1 (at this point, the movement started to feel smoother & more natural) 45 x 3 x 1 47.5 x 3 x 1 50 x 3 x 1 52.5 x 1 x 1 55 x 1 x 1 57.5 x 1 x 1 60 x 1 x 1 62.5 x 1 x 1 the last lift (62.5) was a bit strange. I cleaned it ok, i got it quite away off my chest, but couldn't lock out. I tried again did a good C&J of 62.5 65 x 1 x 1 (a Personal Best!!!!!!!!!!!) afterwards did some rowing with the seated rowing machine. 150lb x 8 x 2 170lb x 6 x 2 __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

24-11-2009, 11:58 PM	#14 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Max is the same, he clean pulls 130-140kg Its simply an overload exercise for a clean Nice selection of exercises

25-11-2009, 12:38 PM	#16 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	If your doing 40kg without any press out on the snatch, thats a pretty good start in my opinion. Its ahead of all your other lifts. As far as clean and jerk goes, bodyweight should be your first goal. Again, there must be no press out

28-11-2009, 10:58 AM	#19 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	i just video tapped a few snatch lifts. i'll youtube them soon & post the links here. Top weight 47.5kg __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

30-11-2009, 08:02 PM	#20 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	[25/11/2009 Overhead Squat 30 x 1 x 3 35 x 1 x 3 40 x 3 x 2 42.4 x 3 x 1 Snatch Pull 30 x 1 x 3 35 x 1 x 3 40 x 3 x 2 42.5 x 3 x 1 DB Snatch 7 x 1 x 3 9 x 1 x 3 12.5 x 1 x 4 (4 reps per hand) Flat bench press 60 x 3 80 x 1 82. 5 x 1 x 2 ( 2 single reps of 82.5) 60 x 10 x 1 (ten grinded reps of 60kg) A cool workout. I'm still trying to work out where to hold the bar when doing the overhead squats. Is it directly above my head, or slightly behind ? The snatch pull's felt great. the 42.5kg weight was a little on the light side. i wanted to start at a moderate weight to get the feel for it, will ramp up the weight in the comming weeks. The bench press session was cool. On wednesday i'll be doing some speed work (in the 50-60% range for triples....westside!!) 'ight ? __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler