Arien's weightlifting log

[Arien Malec]

Thursday:
j: 150x1x8
tall cleans: 115x2x2
chp: 165x2x3
fs: 150x3x3
external rotations: 22.5x10x3
pullups

[Arien Malec]

Saturday:

Trying for heavy singles
sn: Went to 52.5, didn't pull 57 high enough
c&j: up to 70kg, PR (to be fair, there was a slight bobble at the top -- I don't know if it was big enough to be counted as a pressout)
fs: tripples up to 80kg

It's a bit crazy how much the c&j has moved while the snatch hasn't budged in a long time. Last time my total went up, it was the snatch that moved from 105 to 125lbs in a couple of months, while the c&j stayed at 145lbs.

Strange.

Finished with handstand holds, chins and external rotations

[Jacob Rowell]

Lifts are looking good. What's your current BW?

I find that one of my lifts always feels "stuck". Usually flip-flops between my Jerk and my Snatch. Cleans always feel nice.

Looking strong. Getting any good instruction these days?

[Arien Malec]

Originally Posted by Jacob Rowell

Lifts are looking good. What's your current BW?

Between 85 and 90 kg. I have a long way to go... My goal is bw snatch by the time I'm 40 as a 94 kg lifter. That's about 20 months, so I need to increase the snatch ~35kg. That's about 5 kg every 2-3 months. First stop is 60 kg by Thanksgiving.

Originally Posted by Jacob Rowell

I find that one of my lifts always feels "stuck". Usually flip-flops between my Jerk and my Snatch. Cleans always feel nice.

Same deal with me. Working on the jerk now, trying to get it sufficiently above my clean so as to make it not an issue. Getting up to 80-85kg would do it.

Originally Posted by Jacob Rowell

Looking strong. Getting any good instruction these days?

Thanks -- no instruction for a while. Jim Schmitz coaches in south SF, but getting out there is a trek. The local CF gym has opened a Sunday session that I might check out. I'd love to do the Chico CA seminar but I do business travel enough that being away from the family for the weekend is a non-starter.

[Arien Malec]

Tuesday:
muscle sn: up to 105x1x2
tall sn: up to 95x1x2
sn bal: up to 140
shp: 145x2x3 (to a pole set to mid-sternum height)
j: 150x1x3
fs: 155x3x10

Clearly my pull isn't the problem here. I could probably get 155# up to sternum height, but have significant problems with snatch balance. That's where I need to focus. Jerk is coming along nicely.

Will do pullups and external rotations in a bit.

[Arien Malec]

Been thinking about this. It seems like, to progress in the snatch, my priority #1 is to get my snatch balance to a point where 60kg is easy and comfortable. I'll stop messing around with snatch pulls and just snatch; muscle snatch and tall snatches seem to be helping with the 3rd pull.

To progress in the c&j, it's clearly all about the jerk, and I need to continue there. So for the next couple of weeks, it will look like this:

Tues:
musc sn + tall snatch + sn balance complex
sn balance to max
sn for 5 heavy singles
j for 3 singles
fs 10x3

thurs
j for 10 singles
sn balance
cleans
fs 3x3

sat:
max sn, c&j
max fs triples

[Arien Malec]

thurs:
(weights in lbs)
j: 135, 145, 155x1x5, 160x1x2 (160# PR, although a bit of a pressout)
sn bal: up to 130x1x2. Ugly. Tired.
cl: 145x1x3
fs: 155x3x3

Feeling dead from the 10x3 sets.

[Arien Malec]

Saturday: (weights in kg)
sn: hit 55 kg, just missed 59 (not tight enough)
c&j: hit 72.5, cleaned 75 but failed jerk. PR c&j, PR cl
fs: 85x3
pullups, external rotations.

metcon: 20 wallball burpies, 2000m row, 50 1 arm kb swings, 24kg, untimed

[Arien Malec]

So rethinking yet again -- I'll do snatch pulls, but not high pulls, keeping the rest of the plan the same. I need to learn to pull tall and pull under quickly, as well as just getting comfortable under heavy weights.

That 75kg clean was pretty easy -- I think I could hit an 80kg clean reasonably easily. I've got bw c&j in sight if only I get that jerk up.

[Arien Malec]

Two days recovery.
Tuesday: (weights in lbs)
musc sn + tall sn + sn bal: up to 95#x2
sn bal: up to 145x1x2 (PR -- PR OHS for that matter)
shp: 145x2, 155x2x2, to sternum height stick again. High pulls so the original program again.
Again, pretty clear that the pull isn't the problem here. I need to get that snatch balance up.
j: 155x1x3
fs: 160x3x10
chins, external rotations