The thing I’m finding the weirdest about the RSR…
Is that what I used to do was this:
Monday 5x5. I got up to 37.5kg for that. It was hard. I was a bit stuck there…
Wednesday 8x3. I got up to 40kg for that. It was hard. There were failures then singles to finish the set.
Friday work up to max single. I got 45kg for two singles on one occasion. Mostly… I couldn’t do 45kg but could reliably do 42.5 for a single. The hardest thing was keeping the descent fast but controlled and hitting the bottom tightly. Neural recruitment, basically.
The RSR has me working with 36kg for the first couple weeks. That is LIGHT for me. Sure the 6x6 day isn’t looking like much fun, but aside from that is is a fair bit easier than what I was doing previously.
So… If my snatch is expected to take a dive on the RSR it is probably fair to say that my snatch has been subpar for a while now because of my squatting work… Even though the main reason I can’t snatch 40kg is because I get pinned in the hole (I’ve managed to catch it fairly solidly on a few occasions but not fast enough to ride the bounce when I extend fully on the second pull, it seems).
So… Sounds like I am overtrained / underrecovered, a bit…
I will front squat AT LEAST my bodyweight by the end of the year (61.something negligable).
Why go to the gym and hit 80-85% if that? Why not just REST and go in and hit 90-95%+.
Because I’m not that good Koing.
My body is still recovering from years of neglect and injury. I really look forward to the day I can spend 10-15 minutes on mobility, do a couple bar drills, then work to a max.
At present I need to spend about 40 minutes foam rolling so my air squat feels sort of smooth and comfortable. Then I need to spend about 30 minutes working with the bar, 20kg, 25kg and on a GOOD day that will feel sort of smooth and comfortable. I can feel that mostly I’m not holding ANY of the positions properly. Things still feel a bit stiff and / or tight and / or deactivated. Sometimes I ignore that and try and work to a max and usually what happens with that is I get in many reps with bad technique.
If I spend a couple days sticking with the light weights and trying to hold good positions and transition between them properly (e.g., by doing partials. Practicing holding the bottom position. Practice doing the first pull. Practice extending from the hang. Practice transitioning the first pull to extension. Practice dropping into a tight bottom position. Practice extending then dropping into a tight bottom position). THEN things start to feel a bit smoother and automatic. I find a day when my bar warm-up feels good after a couple reps. That is when I know working to a max is likely to be productive. Only way it gets to be is when I put in the time doing position / transition work, though.
If I work to max too often without doing sufficient bar position / transition work then I only ingrain bad habits of jumping forwards to catch because I didn’t finish the pull. Or getting pinned in the hole because I bottomed out the catch rather than hitting the position tightly. I’m not good enough to ditch putting in the hours with light weights. I’m not good enough to ditch partials for position / transition work.
I want to go to nationals one day. I figure I’ll be (realistically) looking at Masters Nationals (I’m 32 now and I don’t know how many years it will take for me to figure out some kind of jerk movement that will have me cleaning and jerking respectable weights). Because of my feet injury I can’t split jerk at present, I don’t have the shoulder mobility / balance to squat jerk, and with the additional heel raise I need for cleaning… Well… You try push-jerking with high heels on… At this stage I can’t even lock out a 30kg push-jerk.
I know there are no marks for style… I would like to go to nationals one day… But my main aim / goal with the Olympic Lifting is to be able to MOVE. It is a symbol of flexibility, mobility, and strength for me. In order to do the Olympic Lifts properly (with good technique) your body needs to be very flexible and mobile indeed. So… Style is important to me. I do want to lift weights so that people don’t think I’m a joke (am understanding the he who lifts most is most right mentality) but I’m more interested in the technique and movement aspect than anything else. I’d rather become a master of technique than succeed via application of brute force. Barbell training is the functional expression of human anatomy under a load… (Ripptoe). My main goal is to be able to move.
They told me I’d never learn to walk without crutches. I can (not properly, though). At least I’ll learn to stand up good.