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Post by Emma on Jun 21, 2013 13:28:53 GMT
Six week goals
My goals are based on a lift I want to consistently, and comfortably achieve on any given day given proper preparation.
Clean: 60kg
Front Squat: 75kg
Snatch: 42.5kg
Jerk: 50kg
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Post by Emma on Jun 25, 2013 1:14:21 GMT
Current numbers:
Snatch 37.5kg
Clean 52.5kg (done as a set of 5 from the hang)
Jerk 45kg
BS 75kg
FS 72.5kg
SP 30kg (same as max set of 3)
Working on getting the tuck out of the bottom of my squat.
And learning to push harder on higher rep sets (anything over 3).
Finished set of 8 FS at 60kg. The last couple of reps were ugly and heavy. But I have to learn to work in the close to fail range, which I rarely visit.
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Post by Emma on Jun 26, 2013 1:15:07 GMT
Wednesday morning hang clean PB 3 x hang clean @ 55kg. Previous 1RM hang clean was 52.5kg. Getting closer to my 60kg clean goal.  |
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Post by Emma on Jul 1, 2013 3:03:06 GMT
So it's a new month, which means I need a new challenge. The last couple of months I was inconsistent and lazy with my extra work. No more. This month's focus is deadlift/booty.
I need to teach myself to naturally engage my gluts more effectively. My assumption is that this will ameliorate the pain I get in my left hip. My test/retest is glut bridge activation quality, and comfort, quality, and load of back squat, RDL, and deadlift.
The deliverable outcome will be more weight on my back squat. But more importantly awareness and efficiency of movement.
My strategy is to use the GHD initially as 5 x 3 during mobility. Ramping up with sets of RDL, and DL. I will include some BB glut bridges. And maybe weighted lunges as well?
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Post by Simon Callander on Jul 1, 2013 3:41:00 GMT
I suggest using the unweighted glute bridge as an activation exercise, lets say something like 25 reps every day, prior to any weighted movement. could be 5x5, with hip flexor stetches between, or it could be a straight set of 25. you can also progress to other variations, try with shoulders on a bench or foam roller, or feel elevated, or single leg. combinations of those as well. check our some of bret contreas stuff bretcontreras.com/ |
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Post by Emma on Jul 13, 2013 3:22:28 GMT
I think the glute work is paying off!
5RM DL = 90kg. Felt ok, I wonder what my 1RM is.
1RM BS = 80kg. Used new foot position.
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Post by Emma on Jul 18, 2013 11:03:11 GMT
Getting more efficient in the push-press 2 sets of 4 push-press @ 40kg. Felt fine, no danger of jerking, and smooth bar path straight up the dip helps  |
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Post by Emma on Jul 22, 2013 7:56:09 GMT
It's a two PB kinda day today
Snatch 40kg Finally! Woohoo! The bar flew up easy!
Overhead squat - 50kg
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Post by Emma on Jul 30, 2013 11:22:45 GMT
Push-press 50kg. No skill, all strength Overhead squat 52.5kg. 2.5kg PB, and felt much easier at 50kg. |
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Post by Emma on Aug 1, 2013 11:38:48 GMT
OK, so after 6 weeks of BB Club (remembering I began the cycle snatching 25kg and jerking 25kg)
Snatch - 41kg
C&J - 50kg
Front squat - 73.5kg
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Post by Simon Callander on Aug 1, 2013 11:50:02 GMT
That's a pretty solid improvement, and pretty close to your goals too.
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Post by Emma on Aug 6, 2013 11:51:42 GMT
New round of BB Club goals.
A new round of BB Club and a commitment to squat only three times a week. Last cycle I still squatted in the CF sessions, and BB so was squatting almost everyday. And sometime twice a day, or even three times a day...
As always my goals philosophy is better understanding, more instinctive correct movement. The goal must be perfection. No reinforcing poor movement patterns.
Current numbers - a huge improvement from the start of the last 6 week block. I think spending so long snatching, and jerking light weights, changing strategies, nerding out and experimenting with different complexes, and practice lifts has paid off. I'm going to keep up the pause jerk practice.
Snatch: 41kg (so happy with that lift!)
Clean and jerk: 50kg
Clean: 55kg (for both 1RM and sets of 3RM)
Push press: 50kg
Front squat: 73.5kg
Back squat: 80kg
Overhead squat: 52.5kg
Military press: 30kg (1RM, 3RM, and 5RM)
Mobility goal
I need to work on my lats. I have been compensating for poor lat mobility with my flexible hips and back. Now that I know I can fix it.
Lift number-based goals
Based on a lift I can comfortably achieve on a repeatable basis with perfect form. I think these goals are achievable.
Snatch: 42.5kg
Clean and jerk: 55kg
Back squat: 85kg
Front squat: 75kg
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Post by Emma on Aug 8, 2013 11:24:19 GMT
After some encouragement, and threats, I'm thinking of committing to higher numbers for the next 6 week block. This is big.
Snatch 45kg
Front squat 78kg
Back squat 90kg
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Post by Emma on Feb 17, 2014 4:20:42 GMT
Goals. I need to learn to put more heart into my lifts. More courage under the bar.
Snatch: 50kg
Squat: 90kg
Clean: 70kg
Jerk: 65kg
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