Tuesday, February 07, 2012

I guess my back is going to get strong.

Welp, I'm not squatting heavy for the next 4-6 weeks, because it's beating the crap out of my knees, and adding 5kg to my squat isn't going to help my lifts any if my knees are too worn out to snatch and C&J consistently. I'm replacing my 3 days of squatting/week with RDLs on Monday, snatch pulls on Wednesday, and clean pulls on Saturday. Also I'm going to do a lot of pause lifts. Basically here is my training schedule, if you're into that kind of thing.

Snatch, heavy single
Pause snatch, 3 doubles (both reps from floor)
Clean & Jerk + Jerk from split, moderate single
Clean & Jerk, heavy single
Pause clean, 3 doubles (both reps from floor)

Drop snatch, heavy singles
Drop clean, heavy singles
Miscallaneous Bullshit

Snatch, heavy single
Pause snatch, heavy single
Clean + Jerk + Jerk from split, moderate single
Clean & Jerk, heavy single
Pause clean, heavy single
Snatch pulls

Friday AM
Snatch heavyish single
C&J heavyish single

Friday PM
Snatch to max
Clean & Jerk to max

No Hands/No Feet snatch, heavy singles
Snatch Grip Push Press, heavy singles and possibly drop down for some volume
Clean Pulls
Miscallaneous Bullshit

Basically my back is gonna be real tired all the fucking time.

I guess I'll talk about why I'm doing everything.

Heavy singles in snatch, C&J: I'm not explaining why I'm doing this.

Pause variations: improve strength in the second position, get better at sweeping bar, get better at bringing bar towards hips from second position and getting into/staying in my heels.

Clean & Jerk + Jerk from split: This just seems to make my jerk feel more solid.

Drop snatches/Drop cleans: improve receiving positions for the lifts. I don't think either of these are really good ways to develop speed under the bar (too different from pulling under,) but I'm hoping it will help make me more "rigid" when I catch the bar, and help me get better at catching the bar in the right place (more behind head on snatch, further back on shoulders on clean.)

Snatch pulls, clean pulls, RDLs: Well, I'm not squatting, so I need to do SOMETHING to get stronger.

No Hands/No Feet snatch: because it's fucking awesome. Encourages a smooth pull, hitting the positions correctly, and speed under the bar. I'm starting to feel like this drill is not only great for more experienced lifters, but as a teaching tool as well.

Snatch Grip Push Press: help stability in the receiving position for the snatch.

Miscallaneous Bullshit: Phase 1, do curls. Phase 2, ... Phase 3, PROFIT!

Training 2/6/2012
Snatch, 205#
Pause Snatch, 175#x2x3 (both reps from floor, missed 2nd rep of 3rd set but immediately reset and made it)
Clean & Jerk + Jerk from split, 185# (jerk from split was ugly
Clean & Jerk, 245# (cleaned 255#, no jerk)
Pause Clean, 225#x2x3 (both reps from floor)
RDL, 300#x3x3 (100% of clean)

1) Not squatting was a good decision. My knees felt better after training yesterday than they did before, and they still feel good this morning.
2) Fuck my left shoulder and left wrists, srslyuguyz.
3) When pause snatching, an exaggerated focus on pushing the bar back towards me after the 2 mississippi pause at the knee, led to my best lifts - caught ass on ankles with the bar well behind my head.
4) "rushing" into the jerk after standing up from the clean seems to help. Perhaps because I just don't "feel" the weight, or the stabilizing muscles aren't tiring out. Something like that.
5) pause work is hard
6) I hope girls like thick, pythonesque spinal erectors, because if the way I feel this morning is anything to go by, I'm going to be seeing some serious spinal hypertrophy.

This song makes me want to sneer like Johnny Cash at a bar loaded to a PR, snatch the fuck out of it, sit at the bottom and yell "COME AT ME BRO!" before standing it up and slamming it to the floor ala Jon North, and then giving everyone and everything around me a two finger salute.

1 comment:

Leo said...

How strong is your back now?