Been hammering squats hard lately without much of any on the lifts other than a few random powers after squats. So decided to go heavy after a lackluster backsquat day with some powers off blocks.
Hit a for sure 125x1 power before this, very close on this (depending on your def of “power”), if it wasnt a bit forward I could of held it right at parallel but had to chase it. That point is my breaking point, any lower I have to sink so I will just call it a power snatch for me ha.
Looking for a 150 power clean off blocks to round out training this month and then maybe onto some full work, depending on how squats progress. Mm weighed 92.7 this morning. Im right at 6’0" so Im tryng to stay lean and get up 98 or so for training.
Backsquat best is 200x2, so most likely around 210x1 for a single. Best vertical standing a bit over 3 years ago was 36 with no jump training.
As far best off floor hm not really sure tbh, I dont keep a journal and last year has been down in my lifting. Id like to say I am pretty close in terms of from floor and box on snatch, maybe a 5kg+ difference. Depending on how hard I am hitting squats at that time.
Power cleans I get a bit more from the floor than off the box, it seems. Cleans I havent done in over a year, so no accurate number there. Just trying to get my squats up to some decent numbers.
Max out and you’ll find out. But 130 PS from the hang is fatty! I’d expect at least 10% more from the floor and a full Snatch of about 140kg if you trained it!
I’d probably PS less then 90kg from the hang which is very different to blocks. I’d struggle to do 80kg from blocks. But my PS is only 104kg from the floor and 118kg with a full squat.
Day 1- back squats (fronts prob every 4th day 1), some sort of power snatch/drop snatch, and pullups/jerks/presses
Day 2- some sort of power clean/power snatch, clean deads/lunges/good mornings rotate these lifts with each other every Day 2, maybe pullups/jerks depending if i did anything on day 1, some sort of direct hamstring work IE GHR super setting with a core work, or just heavy GHR, then some sort of GPP ( sled runs, sprints, ones involving the GHR and KB swings, pushing 4 wheeler up my drive, something that makes you want to puke)
Day 3- 24hr shift at work, soo bench press and dynamic mobility for legs, maybe stationary bike/some tempo runs for blood flow
Rinse and repeat. Once I reach my leg strength goals I will focus on the full lifts so till then the only full lifts I do are powers that turn into a full
What are your squat goals? You would squat better if you didn’t lift and squated 3x a week and did it first thing. I think this is a big thing I’ve only notice recently…my squats were slowly creeping up but never got any decent gains as I was OLifting 3x a week with squats 3x a week. I’d be smashed up for the squats even though I didn’t feel ‘too smashed up’.
Sacked off my OLifts for 7 weeks, did the Russian cycle and lumped on 14kg from 187 to 201. I also gained 3kg as I was restricted in my 85kg weight class.
It’ll be interesting to see if I can stack on 5% after the English Champs in the end of February though.
[quote]gibbs6 wrote:
Nah. I am not really competitive against other people so no desire to. [/quote]
Can’t say that I am either, but I still compete. I personally use at it as motivation to progress my own lifting. If I make it to the national stage next year, I’ll still be among the last place finishers, but it will still push me to get better. To each his own though.
Well due to my profession I prefer not to squat at work. I work 24 hr shift every 3rd day. I am however quitting mid december to go to paramedic school and work part time during it, so at that time I was thinking of trying the russian cycle/ if not I will be going to 3 times a week (twice back, one front).
Not sure how much my other lifts affect my squats, I only do powers at the moment and always after. Bench press at work is just for shits and giggles since I swear I was born to bench press, right under 170kg press
I’d say u should try out a competition just for the fun of it, you meet so many great people and really at local (at least at mine) there isn’t that much competition going on between everyone, its a good time all around.
[quote]gibbs6 wrote:
Well due to my profession I prefer not to squat at work. I work 24 hr shift every 3rd day. I am however quitting mid december to go to paramedic school and work part time during it, so at that time I was thinking of trying the russian cycle/ if not I will be going to 3 times a week (twice back, one front).
Not sure how much my other lifts affect my squats, I only do powers at the moment and always after. Bench press at work is just for shits and giggles since I swear I was born to bench press, right under 170kg press[/quote]
Do THE RUSSIAN SQUAT ROUTINE
3x a week for 6 weeks cut back on your other lifts, you’ll be able to use your new strength for them. It won’t be long until you crank out PB’s anyway. I was cranking out a few PB’s mid squat routine having not done any OLifts for weeks man!
ha.