Topic: Kirksman's Effort To Log

[kirksman teo]

Hi all, Kirksman's the name. 21 years. Started seriously doing weightlifting 7 months ago.

Current Stats

Height: 5'10"
BW: 77KG
Snatch : 95KG
CNJ : 120KG

Goal is to hit;

Snatch : 115KG
CNJ : 145KG

By December 2009

30 March 2009

-10x frog jumps for 30 meters on incline road (This is harder than dying)
-10x triple jump for 30 meters on incline road
-30x vertical jump to touch the basketball rim
-10x sprint up 30 meters incline road
-Running away from mom after hugging her with sweaty body. 

Feels good. Now to go to classes and prepare for the evening session. Snatches baby! SNATTCHES!!
Cleared my callouses. Ready to pull

[Jack]

Hi Kirksman,

Nice picture, awesome weights already!! Keep it up.

Sjaak

[kirksman teo]

Hi Kirksman,

Nice picture, awesome weights already!! Keep it up.

Sjaak

No, far from awesome. I'm supposed to gain more weight. My coach wants me for 105 or 94KG but I'll compete at 77KG till 2010 (Major competition then). Then move to 94KG. I think 105KG may be too heavy. Anyway..today's workout.

Snatches were far from fine. Went in feeling good. Moved up to 75KG and once again the technical issue hit. I did at least 5 sets of doubles at 75kg and decided to drop to 70 to fix the technique. I've a steady stand, only problem is I read so many articles about different methods of pulling. My method, is no matter what. to accelerate the pull 4" with the bar below my "kipping" point. Did it that way and did 6 x 3 @ 70KG's like the bar was empty. Stupid ....stupid stupid..

Moved to snatch pulls to "kipping" point. Moved to 130KG x 5 x 3. Moved faster this week although the weights felt heavy at the beginning. Didn't do the extension because I'm here to fix my body's tendency to move backwards. Done with that, did snatch pulls with 100KG x 3 x 3. My coach wanted me to feel very confident I would have no issues snatching the 100KG and yes I felt very ready to snatch 100KG.

Moved to block high snatch pulls. 60KG x 5 x 6-8 reps. Must not rebend the knee. This is to emphasize on the upward movement of the bar. Pull off block, reach height, accelerate and extend powerfully. Bar must reach neck level. Pretty much all the reps met bar level. So I'm satisfied

Front squatted up to 80KG x 5 x 3. Focused on keeping relaxed and exploding out of the hole. This I believe had it's part to play in me front squatting 152KG's. I will continue doing front squats like this. 

I post this way, because posting like sets/reps/exercise/weights method doesn't tell me how I'm feeling. This is more suitable for me.

[Keith Miller]

Welcome!!  Post however you like, I just post here for my own sake really.  I don't have a chance to post videos, unless I beg my wife to take some

[kirksman teo]

Welcome!!  Post however you like, I just post here for my own sake really.  I don't have a chance to post videos, unless I beg my wife to take some

Hahaha!! Just ask her! Or put a timer. Or just put it on a chair like many of us do.

Anyway, today's morning

30 meter sprint off incline for 6 rounds. Felt like my heart was going to explode. Weird that the later sets felt faster.
Jerk from racks till 110KG. Maxed that for 2 singles, dropped to 105KG for 4 doubles. Missed one jerk. Inconsistent leg position. Not too bad at all I guess. 

Evening training was front squats up to 130KG for five sets of doubles. Some sets were triples, can't remember which. Not important anyway. Concentrated on holding the contraction and exploding. Then shoulder pressed 50KG for 5 sets of 5. WOoO!! Mr. Charniga says it's no good for the jerk. I do clean grip shoulder dislocations, BITE ME! 

Felt bodybuilderish. 3 sets of high rep calf extensions. Butt hurt instead of calves, god knows why.

[kirksman teo]

Wednesday, 1 April 2009

Power CNJ till 100KG but god knows how I somehow or rather didn't extend properly during 100KG and I hurt my left bicep. I hate it when that happens, so I  couldn't CNJ anymore. Never mind, I didn't fell like CNJ'ing anyway. Temp was at 36 celcius yesterday. Way too hot, especially with no wind movement

Moved to just half clean pulls. It's sorta like a deadlift, but you pull till the end of the first pull, with no extension. Just to make your body understand how it is to pull properly from the floor. Worked till 130KG x 5 x 3. Not very into it.

Moved to block high clean pulls. 60kG for 3 triples and then to 70KG when I kept working at technique. Extend the quads, the quads! Not the bloody hips. It's the quads that actually extend.

[kirksman teo]

The entire of last week was a total "snatch" week. My CNJ'ed didn't even brush past 110KG but my snatches just hit 97KG.

It was all a simple "connection" between floor-extension point. I had major issues knowing when and what to do when I reached that point. The "Deadlift styled snatch pull with emphasis on lats contraction pulling quick from floor to extension point but nothing more" (I just created the longest exercise word in the world. Where are the reporters?) has worked wonderfully in helping me identify this area.

Nowadays, I don't even have to think anymore even with a "heavy" snatch. On a day I was tired as **** and technique was feeling a bit "bodoh" (Here, I'll teach you angmohlang (angmohlang=caucasians ) boys Malay. Bodoh=Stupid )  I still got to 85KG for 5 sets of doubles. However, almost every set I'd lose one forward because I was just too darned tired.

My coach concludes that my strength level is actually at 105-110KG on snatches. Now if only my hips and ankles can be a lil more flexible, I can sit down even lower. Not too bad.

Once again, I've proved to myself on Wednesday, that I've probably got the world's most ****ey clean-jerk relation. I box cleaned 135KG (without noticing it, I thought it was 125KG) and although I totally had to bounce a few times and grind out of it(because my torso is so stupidly long, I nearly fell over), I managed. What the hell? Max front squat of nearly 155KG and BS of 180KG, and I struggled with 135KG? Retard...If I could shorten my torso a little by 2", it oughta be good.

Jerk is still a whore, but I'm fixing it. I've learned not to bend my rear leg at all. Just keep it straight. As the weigth gets heavier, it'll bend itself but my mind will still be consciously telling it to contract and keep tight. SO that's good.

Yesterday was just a simple front squat and barbell row. Front squatted till 130KG for 6 doubles...(thinking I was gonna do 150KG) but loads of deep push-ups and bench presses tired out my upper body (I've not benched or push-up'ed for months. Manage to still bench 105KG. Booyah bodybuilders!) Felt a lil irritated with the front squats. Even my leg was feeling a little haywire, where I couldn't really control the descent and not get the bounce right.

Sprintings have reduced a little. I hate exams and assignments. What were they created for? Oh right, kill time for students so they cant' go train for the Olympics as often.

What the hell am I going to do today without my coach? Gargh...

[Dave Almeida]

Seems you are getting quite strong. Keep up the good work and the jerk will come with practice. Does you coach ever have you do many sets with light weights (50-70%) working on form at the end of your session? If you have trouble with something, work on it even more than everything else and it will improve. So maybe just add on more sets at the end of your workout to reinforce motor patterns?

I have a question on squatting and the Chinese philosophy for lifters of your caliber. How often do you squat multiple sets (5-10) like you recently did on front squats? and how often do you squat a week?