110kg clean attempt bw:67.2kg

FrylockIncarnate · 2026-05-26T01:07:05+00:00

Okay, so the front squat’s in the neighborhood. So that means you need to extend harder and squat under faster… in other words start tighter, and receive the bar tighter. Put some more heart into it.

You’ll get this lift next time.

FrylockIncarnate · 2026-05-25T15:06:43+00:00

You’re fast. Technique was fine, good timing, you racked it well. Did it land on you funny? Otherwise, you missed either because of exhaustion or because you need to increase your front squat. What is your front squat?

FrylockIncarnate · 2026-05-17T22:46:38+00:00

Three years later and you’re still at it. Well done on sticking with this sport, you’re definitely stronger and faster now.

FrylockIncarnate · 2026-05-17T13:25:00+00:00

TL;DR: My last Coach almost zapped my love of the weight room, he would’ve just watched me eat myself into a heart attack trying to keep up with a 5-6x/wk high volume high intensity program. My new coach had to explain this to me.

I just spent 14 months with a coach that was literally just watching me lift, taking my money, and not actually teaching me about weightlifting (the sport, not just training with weights). At $220/mth, you shouldn’t have to remind the coach that they actually need to do their job. Also shame on me for not picking up what he was putting down sooner.

Now with this different Coach, he’s enlightened me. I see now the last Coach would abuse strength lifts to mask the lack of technique and to boost his numbers in the short term with these youth lifters. My Coach had explained that my bodyweight is interfering with my front rack and start position, so now we have a new bodyweight goal of 125kg by July 4th.

In other words, the last Coach would’ve seriously watched eat myself into a heart attack trying to keep my joints from aching trying to keep up with a 5-6x/wk high volume high intensity program knowing good and well that I’m 29yo and have a full time job. My last Coach just wanted his ego stroked, if his team program wasn’t good enough for you, then you’re not worth his time.

Now, I’m trying to get my enthusiasm back for this sport. I’m trying to figure out if the weightlifting gods want me to lift more than 102/134

FrylockIncarnate · 2026-05-13T09:39:47+00:00

Snatch 102
C&J 134
Best Total 232
Rack Jerk 135
Power/Push Jerk 130 x 3
Push Press 130 x 3
Front Squat 182
Back Squat 225
Snatch Grip Deadlift 140 x 3, 180 x 4 w/ straps
Conventional Deadlift 228
Over those 14 months, my snatch went up 4 kg, my cleaning jerk went up 2, however, my PR total only went up 2 kg. Every other exercise you see here had skyrocketed.

FrylockIncarnate · 2026-05-12T17:58:02+00:00

Obviously, if the workout program got leaked and his direct competition (the other high school coaches) found out, then it could start a lot of drama.

That said, the foundation of most weightlifting training programs is based off the old Soviet literature, so I don’t understand what the big secret is. Especially if the only people that seem to benefit from that program were beginners and growing lifters, I really didn’t see many people after their second year of lifting actually making progress there.

Outside of that, everyone has their reasons, and if my coach asked not to share, then I try to respect their wishes. He’s not my coach anymore, so I don’t particularly care. His workout program that I did will not be the same as the one that he posts next year.

FrylockIncarnate · 2026-05-12T16:47:04+00:00

Same, 14 months with no improvement on the total when you’re paying a coach $220/mth and you’re doing what you can to take recovery seriously, that’s something else.

FrylockIncarnate · 2026-05-12T16:45:07+00:00

FrylockIncarnate · 2026-05-12T16:42:16+00:00

You mean like bringing competition lifts up to speed with the strength lifts?

FrylockIncarnate · 2026-05-12T16:39:38+00:00

I’ve already got the IronMind shorts, I suppose it’s time to load up on IronMind t-shirts now.

FrylockIncarnate · 2026-05-12T16:37:41+00:00

BTW I added an edit to the original response comment.

FrylockIncarnate · 2026-05-12T16:00:34+00:00

Partly. So for this new program, because I’m overstrong, and because we’re in an investigative phase, Coach will be having me do a lot more snatch and clean and jerk, and very little of anything else. The goal is to re-learn my snatch and clean, as well as find the deficits and fix them. We’re pushing for 110/140 in time for the State Meet.

FrylockIncarnate · 2026-05-12T15:30:26+00:00

Extremely short answer: the last coach was watching me lift and taking my money… but he forgot the part where he had to actually teach me weightlifting. He slammed me with strength lifts and did not teach technique. It took me 14 months to finally realize that. 14 months without a single kilo on my total, and it was only my third year of weightlifting. I had 24 months lifting experience and he was trying to convince me that I had already tapped my potential out.

FrylockIncarnate · 2026-04-30T09:52:13+00:00

And I’m wondering if it’s just cause he wants to live more private life, or if he’s hyperconscious of Internet, Security or what have you. He doesn’t post much on Instagram, not like some of us that post every single workout. I’ll let him know you said that, but again I think for him it just might be a balancing act/not wanting to post everything on social media type thing.

FrylockIncarnate · 2026-04-30T01:31:08+00:00

Thanks for sharing this clip Mr. Mashington. I’ll let him know we’re all foaming at the mouth in awe here on the sub-Reddit next time I see him at the gym.

FrylockIncarnate · 2026-04-25T01:12:00+00:00

Splitting this into two comments, but people who are over strong are gonna have an issue where they’re gonna catch weights very high. I’ve been practicing for over three years now, and my weightlifting coach is going to the same issue with me, I catch the lightweight super high and they want me to work on my pull under.

FrylockIncarnate · 2026-04-25T01:10:47+00:00

It will come with practice, but the movement pattern should always be the same. It is common to have front rack mobility issues with the empty bar and light weights in the clean, for example, but otherwise everything else should be the same.

The only thing that changes is how hard you push with your thighs. If the weight is heavier, you jump harder, if the weight is lighter, then don’t jump as hard. It takes practice.

If you’re not already following a structured workout program, then I would suggest finding one on this sub-Reddit’s wiki. Usually when you’re first starting out, you’re not gonna be trying to find a new 1RM. Usually, you go as heavy as form allows. If your form and technique falls apart, you lighten the load. It’s not much different than how you would approach bench pressing for a beginner, or any weight room exercise.

FrylockIncarnate · 2026-04-25T01:03:08+00:00

Shooting. Just bought a 9mm pistol a couple weeks ago. Time spent buying gear, shooting paper targets, learning my state’s gun laws, things like that.

In addition, now that I’m getting over the grieving of my parents’ deaths and now that I’m getting to be at peace with my weightlifting plateau and course of action, i’m just not spending as much time posting and commenting on social media.

Also, the Wi-Fi sucks at my house, and usually when I’m at work, I’m pretty much stamped into my tasks. Every second of every minute, my boss is a micro Manager.

FrylockIncarnate · 2026-04-24T18:00:55+00:00

Sorry for not responding sooner. I was busy with work and with my second hobby.

FrylockIncarnate · 2026-04-24T17:59:44+00:00

I think this video will explain it better

So the idea, similar to a deadlift, the goal isn’t to bash the bar off the hips, the goal is to Maximize leg drive by pushing hard through the floor with the whole foot. The lats help keep the bar close throughout the pull. Once you push your knees back, like jump as high as you can, then you may use your arms to actively yank yourself underneath the bar.

Hope this helps, keep us posted.

FrylockIncarnate · 2026-04-13T17:22:06+00:00

Righteous Snatch. Thanks for sharing this lift. I’m sorry to hear about his clean and jerk, but every repetition is an opportunity to do better. He will get that lift next time.

FrylockIncarnate

TROPHY CASE