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Old 08-24-2008, 12:24 PM   #91
Eva Claire Synkowski
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Originally Posted by Arien Malec View Post
By the way, I hate jerks behind the neck. The movement feels strange, and I nearly hurt myself with the bar crashing down on my neck. Regular jerks from now on.
ive never have liked them either. i think its prob a technique issue - as most ppl should lift more from bnk - and a reason i try to force myself to do them.

if you are willing to still work them in.... when working up to a heavy (front) single, you can always start bnk, and then when you can't move any more weight, move to the front. for me, this still is normally at weights that i just dump the bar - to avoid that uneasy catch with the neck - and can pwr cln to re-rack....
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Old 08-24-2008, 01:00 PM   #92
Arien Malec
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Originally Posted by Eva Claire Synkowski View Post
ive never have liked them either. i think its prob a technique issue - as most ppl should lift more from bnk - and a reason i try to force myself to do them.
I hear you, but I'd rather work on the core jerk technique than the behind the neck technique since the difference I can lift in each movement isn't much different.

I read somewhere recently about a lifter who decided to work hard on jerks to get the jerk substantially higher than his clean to get a margin of safety on heavy cleans. I might do that -- right now, I could probably c&j 5kg more if I had a stronger jerk.
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Old 08-24-2008, 01:36 PM   #93
Arien Malec
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Originally Posted by Arien Malec View Post
I read somewhere recently about a lifter who decided to work hard on jerks to get the jerk substantially higher than his clean to get a margin of safety on heavy cleans. I might do that -- right now, I could probably c&j 5kg more if I had a stronger jerk.
In fact, inspired by this and by an article I ran across in the GoHeavy forums:

http://www.sportivnypress.com/documents/SUB_77.html

I went out, warmed up, and did 8 singles at my 90%, which is 135#.

Looking back at my past history, that article really resonates for me -- I've gotten my biggest gains when I was lifting consistently in the 80-90% range for 5-10 singles.

I'm wondering if for me, something like the following would be a good program (applying the principles above + a Texas Method strength approach):

Monday (volume):
sn: 85%x1x12
c&j: 85%x1x10
bs: 80%x3x8 or 5x5
press/pp: 80%x5x5
chins & abs

Tuesday (recovery):
sn: 80%x1x10
j: 85%x1x10
fs: 80%x3x3
chins & abs

Saturday (intensity):
sn: 90%x1x5
c&j: 90%x1x5
f/bs: max triple, double or single
press/pp: max triple, double or single
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Old 08-25-2008, 08:48 AM   #94
Arien Malec
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Decided to stick with the CA approach for this cycle and start the approach above next cycle.

Thinking about working in a different approach to squats instead of the Texas Method.

Monday:

bs: started with 205#x3 but failed after 2 sets, so went down to 185#x3x5 for 7 total sets.

Why failure? perhaps the jerks yesterday, or lower rest times (got up late and needed to leave early today due to the start of middle school for my daughter)? Uggh.
cdl: 185x3x3

Will do pps, chins and ab work later today.
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Old 08-25-2008, 09:35 PM   #95
Arien Malec
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So, later today:

pp: 115#x4x5
chins: 3xmax

I decided to also throw in tomorrow's workout so I can sleep in.
muscle sn: up to 95x1x2
pc+2 pj: 115 x 3 sets (I misread the workout -- should have been two reps of pc + pj, but I need the jerk work anyway)

ab work: did slow kneeling ab wheel instead of ghd
skipped the russian thingies, because I have no ghd or roman chair and couldn't find my swiss ball.
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Old 08-27-2008, 08:55 AM   #96
Arien Malec
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Tuesday: rest
Wed:
fs: 155x3x5
shp: 130x3x3
j: up to 145, right shoulder hurting, dropped back to 135x1x2

I thought the shoulder healed up during my hiatus from jerks.

Might need to get it seen. "Doctor, it hurts when I jerk"
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Old 08-30-2008, 02:56 PM   #97
Arien Malec
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Thurs, Fri: Lost of chins and pullups.
Saturday:
sn: up to 52.5kg, felt good. Squat a bit wide on the last lift so decided not to try for higher
c&j: failed at 66kg -- not aggressive enough due to shoulder pain
bs: up to 93kg, couldn't take it higher. sucks.
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Old 09-01-2008, 12:00 PM   #98
Arien Malec
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Sunday: rest
Monday: nice long Labor day workout. Will finish with ground bovine flesh this evening.

bs: 90x2x6
sdl: 65x3x3
pp: 54.5x2x5 -- last rep of each set held for 30 seconds
pullups: 3xmax
ab work performed desultorily
24kg kb OH holds, 60 secs each arm.
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Old 09-06-2008, 09:54 AM   #99
Arien Malec
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OK, long break here. Combination of being sick and business travel.
Thursday: front lever work
Friday: bouldering at the climbing gym with my daughter. Forearms shot

Given the long break, I decided to abandon the CA WOD and move into a skill-oriented snatch, c&j and front squat program.

My goal here is to snatch 61 kg and c&j 75 kg. The approach will be:

Lots of reps, doubles and singles in the core lifts, starting at 70% of the target weight, getting up over time to 90-95% of the target weight.

Volume will range from 15 or so total reps at 70% to 10-12 reps at 90% in the snatch, slightly less volume in the c&j.

Front squat work will concentrate on building a capability to lift fluidly and easily a weight above the target weight, with training starting at 100% of the target c&j and rising to 110% or so.

I'm also going to build a comfort level in the bottom position of the snatch and the top position of the jerk with OHS and snatch balances and jerk supports, starting at 90-100% and rising to 110% or so again.

I need to get my jerk to 110% or more of the target weight, but given my shoulder pain, that will have to wait until I get more pre/rehab work done.

Given my recovery (in)abilities, I'll work 3x weekly with rowing thrown in here an there on alternate days.

Saturday:
sn: 42.5x2x7
ohs: 61x2x2
cl: 52x2x5
fs: 75x2x3
chins
external rotation: 10#x10x3
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Old 09-08-2008, 08:49 AM   #100
Arien Malec
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Sunday: rest
Monday:
Lighter day, recovering from Saturday
sn: 42.5x2x4
cl: 52x2x3
fs: 75x1x3
1/4 fs jump: 75, 80, 92.5
Need to go heavier on this to be effective
external rotation: 10#x12x3 each arm
24kg kb overhead carry, each arm
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