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EightyBam
Age 36 , BW 95
Join Date: 2014-01-19.
Following: 13.
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Your are on Sunday 10, Jan 2016
-- Bodyweight: 94.6
VOLUME REPS SETS BEST EFF BEST INT
975 30 6 --- ---
~27.4 25 x 5 x 3 EFF --- INT ---
~43.8 PR 40 x 5 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
910 17 7 63 63
0.1 ~41.8 40 x 3 x 1 EFF 66% INT 63%
0.3 ~52.25 50 x 3 x 2 EFF 83% INT 79%
1.2 ~62.75 PR 60 x 3 x 2 EFF 100% INT 95%
PR 65 x 1 x 2 EFF PR% INT PR%
↑ Every rep was a power snatch today.


Heureka? Tried imitating Aleksey Torokhtiy's snatch pulls, and I was much stronger doing this. More specifically, I tried to do the following:

* Pull the bar straight up, as if it were in a smith machine.
* Push knees out until the bar passes the knees, where the lower legs should be perpendicular to the floor.
* Bring knees in and forwards and straighten the legs, like in a leg extension. Keep heels on floor throughout.

When I did this, my snatch pulls with 40 kg flew overhead and I caught the bar with a snatch grip overhead with locked knees.

It felt so easy so I went for a PR, and it was pretty easy. I'll have to figure out how to catch the bar in a squat in the future.

VOLUME REPS SETS BEST EFF BEST INT
3952.5 58 12 110 110
0.1 ~21.9 20 x 5 x 1 EFF 20% INT 18%
0.1 ~54.75 50 x 5 x 1 EFF 50% INT 45%
0.1 ~64.2 60 x 4 x 1 EFF 58% INT 55%
0.1 ~73.2 70 x 3 x 1 EFF 67% INT 64%
0.1 80 x 1 x 2 EFF 73% INT 73%
0.3 ~95.85 87.5 x 5 x 1 EFF 87% INT 80%
↑ Narrow-ish: my thumbnail ended where the smooth starts
0.3 ~95.85 87.5 x 5 x 1 EFF 87% INT 80%
↑ Slightly wider: pinky just inside rings
0.3 ~95.85 87.5 x 5 x 1 EFF 87% INT 80%
↑ My normal grip: ring finger on the ring
0.7 ~82.55 PR 70 x 8 x 3 EFF 75% INT 64%


Experimented with different grip widths. I feel more explosive off the chest with narrow grip, but locking out is super hard; I can't exploit the lock-the-elbows-trick to lock out. I think I'm better off with my wide grip.

The strength sets were really hard. The last set was a grinder on each of them and I didn't fully lock out the last rep on any of these; rather, I got the bar just up to the safeties instead.
Posts on January 10th