[quote]raven78 wrote:
Pics of the handles mate?
Deadlift PR Sweet!!! - Congrats.
Hit the 400 then onwards and upwards![/quote]
Hey Raven - Did not see your post until I arrived at work. I will take a pic tonight/tomorrow and send. Thanks buddy!
28-April Block 3, Cycle 1, Day 2
Front Squat:
Ramp to 225 x 1
185 x 3, 3 sets
BTN Press - 105 x 3, 3 sets
Dips - BW x 5, 5 sets
C+J:
75 x 2, 7 sets
Notes:
I have never had occasion to test a 1RM on front squat before. 225 was OK form and I could have gone heavier but I am trying to ramp myself into this new training block intelligently. Will use 225 as a training max to base program around.
For BTN, since I am doing it twice per week, I think I will do one day heavy (for me!) for 3 x 3 and one day more moderate for 5 x 5. So Day 4 of the cycle I will aim for 75-85 at 5 x 5.
Dips moved well. Will add 10 pounds next time.
Clean and jerk was purely technique work. Even I can move 75 lbs with no trouble. The good news is that by dropping the weight back I believe my technique is actually getting some practice.
Oh, and my wife and I took a 40 minute weighted vest walk last night. Plus I pushed my now four-year old in the stroller.
29-April Day off - work/life provides some rest
30-April Block 3 Day 3
Front Squat - Ramp to 225. Then failed attempt at 245.
Clean pulls - 185 x 5, 5 sets
SLDL - 225 x 5, 5 sets
Notes:
For front squat I did not sit down enough and failed forward. I believe if my form is correct I might be able to get this weight. 225 moved pretty fast.
This is the first time doing clean pulls. Was intending to use 225 but I read to target 10-20 pounds more than your clean. So I backed the weight down and focused on speed, hip extension and taking it all the way through shoulder extension.
SLDL was fairly easy. Will increase by 10 pounds next time.
[quote]raven78 wrote:
Pics of the handles mate?
Deadlift PR Sweet!!! - Congrats.
Hit the 400 then onwards and upwards![/quote]
Pic 1 - cheap strapping with cinch. ‘Handle’ is PVC pipe wrapped in duct tape. My handles are about an inch short (that’s what she said) as I only had a small amount of PVC at home.
[quote]raven78 wrote:
Pics of the handles mate?
Deadlift PR Sweet!!! - Congrats.
Hit the 400 then onwards and upwards![/quote]
Pic 2 - Holding a plate. If only carrying one plate you would want to take some slack out. This length was setup for carrying two.
1-May Block 3 Cycle 1 Day 4
Squat - Ramp to 315
Squat - 275 x 3, 3 sets
Snatch -
75 x few
95 x 1, 3 sets
115 x 1, 2 sets
125 x 1, 2 sets
135 x 1, 2 sets
95 x 3, 3 sets
notes:
For squats, I need to continue to practice staying tight and sitting back. 315 felt easier than 295 on the ramp for the day. Coming up on 315 I raised my hips correct - at the same pace as my back/legs out of the hole. Triples at 275 (85%) mostly felt good.
On snatch - everything felt good until the 135’s (current PR). Those I muscled up and did not get low to catch. Dropped back to 95 for rep work and those were much better.
2-May 2015 Block 3, Cycle 1 Day 5
Front Squats:
Ramp to 225 x 1 - parallel
225 x 1 - full, fast
235 x 1 - PR
Strength:
Dips BW x 5, 5, 5, 5, 6
BTN Press 75 x 5, 5 sets
Clean + Jerk:
75, c x 2, j x 1
95, same
115, same
135 x 1
155 x 1
165 x 1
175 x 1
185 x 1
135 x 2, 5 sets
Notes:
Made a video of my first 225 x 1. I felt it was high as I did it. Video showed that it was full parallel but no further. This is actually harder for me on a front squat than full depth (no rebound). So my next rep (no video) I know was full depth. It was easier than the first attempt. Then I put on 10 more lbs and hit a 235 PR. Slow but not a grinder.
For dips, I will add 20 pounds next time. I will leave BTN press as is - but reps all moved well.
For C+J, I made either a 10 or 20lb PR… need to search through my log to be sure. As my technique sucks less the numbers are coming up.
3-May Block 3, Cycle 1, Day 6
Front Squat:
Ramp progression 45, 95, 135, 185, 225 x 1, 245 x 1
back-off Sets: 185 x 3, 5 sets
Barbell Row: 135 x 5, 5 sets (paused)
Pull-ups: BW x 5, 5 sets
Notes:
Hit another PR in front squat today. If you are reading - realize that I am not really getting stronger in one day. Until now I have never maxed front squats so I am dialing in my technique and learning what I can actually do. Felt good today so I also did some back off sets.
Rows felt easy with a nice long pause. Will increase 10 lbs next cycle. Pull-ups I will leave at body weight - I did hit all reps though.
4-May Block 3, Cycle 2, Day 1
Squat Ramp: 45, 95, 135, 185, 225, 275, 300 x 1
Rep work: 255 x 3, 3 sets
Snatch work:
SG Pull + 3 Muscle Snatches, 65 x 4, 75 x 1, 95 x 3
Notes:
Just did daily minimum on Squat. Might have been able to go a bit more but I am trying to be careful about how I ramp into this squat every day regime. Backed the back-off sets down a bit.
First time ever with Muscle snatches. 95 was a challenging but safe loading.
5-May Block 3 Cycle 2, Day 2
Front Squat -
Ramp - … 245 x 1
Reps - 205 x 3, 3 sets
Dips +10 x 5, 5 sets
BTN Press 105 x 3, 3 sets, 105 x 1
Notes:
Need more sleep. My body feels occasional tightness but I don’t feel ‘beat up’ or extreme joint or muscular fatigue. Just general fatigue. Such is life for a 40 year old father of 3 with a busy job. Life is good.
Felt fine on front squats. 245 moved pretty quick. 205 reps moved nicely too.
Dips were good. Will leave them here for next time. Tried to do a fourth set of BTN press but could only do one more. Will try to work up to 105 x 3 for 4 sets.
No time for clean/jerk.
6-May 2015 Block 3, Cycle 2, Day 3
Front Squats:
Ramp … 225 x 1, 255 x 0
Reps … 185 x 3, 4 sets
SG Pulls 185 x 5, 5 sets
SLDL 235 x 5, 5 sets
Notes:
Squatting continues to feel good. 225 moved quick. Tried for 255 but failed forward. More a technique issue than strength I think. Used 185 to really practice deep breaths and coming up with hips and back at the same pace.
SG Pull’s are a good movement. Will stay at 185 for awhile. Will increase SLDL to 245 for next time.
7-May Block 3, Cycle 2, Day 4
Squat -
Ramp… 45, 95, 135, 185, 225, 275, 315 x 1, 335 x 1
Reps… OHS 75 x 3, 3 sets
Snatch -
65 x 2
75 x 1, 3 sets
95 x 1, 2 sets
115 x 1, 10 sets
Notes:
PR on back squat by 10 more pounds. Tenth day in a row of some sort of squatting. How much of the gains are technique vs strength? Who knows. I assume it is a lot of technique and learning how to be under a heavy bar more often. I know it will not continue much longer. But enjoying for now.
For snatch I kept the weight low to keep working technique. 115 is the threshold where I ‘want’ to not get under the bar and have to force myself.
8-May day off… just walking.
9-May Block 3, Cycle 2, Day 5
Front Squat -
Ramp 45…95…135…185…225 x 1, 225 x 1, 245 x 1
Reps 205 x 3, 4 sets
BTN Press 75 x 5, 5 sets
Dips +20 x 5, 5 sets
Clean+Jerk -
75 x 2
75 x 1
95 x 1
135 x 1
135 x 1
Clean only
135 x 1
Hang clean
135 x 1
Notes:
First rep at 225 with front squat I was too far forward - but it was an easy save. The second rep was perfect. The 245 (current 1RM) was also a bit forward but again I was able to save it relatively easy.
BTN will remain at current weight. As will dips now that I upped to +20 pounds.
Clean was just ugly today. Almost crushed my throat - shoulders were hurting. Ended early and light. Next time keep the weight light and keep working form. These days are for technique - not strength.
10-May 2015 Block 3 Cycle 2, Day 6
Front Squat -
Ramp 45… 95…135… 185…225 x 1, 225 x 1, 255 x 0
Reps 185 x 3, 5 sets
Barbell Row 145 x 5, 5 sets
Pull-ups BW x 5, 5 sets
Notes:
Again, was falling forward on first rep of 225. Easy save. Then perfect next rep. Went for a new max but failed forward. Did not feel crushed.
Need to increase barbell rows another 10 pounds next cycle. Leave pull-ups alone - I am hitting all the reps but it is not super crisp/clean yet.
11-May 2015 Block 3, Cycle 3, Day 1
Squat
Ramp 45…95…135…185…225…275… 300 x 1, 315 x 1
Reps 275 x 3, 4 sets
Muscle Snatch
65 x 2
75 x 3
95 x 2, 5 sets
Notes:
Daily minimum on squat felt easy. 315 was really solid. Thought I could go to 335 (current 1RM) but not beyond. Decided to call it here and do an extra set of 275… was slowing on the third and fourth sets.
Second time trying muscle snatch. Seems like a great technique movement and way to train explosiveness - particularly of the hips and shoulders.
Diet update - about 10-12 days in on cut. Down to 206 from 209. Rather tame calorie cut so not too crabby most of the time. Also having one re-feed day per week is nice - but since my cut is mild so is my re-feed (just back to maintenance).
12-May. Sick with cold. Day off.
13-May. Still sick. Stupid competitive self - did the strength portion of Day 2:
BTN Press 105 x 3, 5 sets
Dips + 20 x 5, 5 sets
notes:
Failed on last sets of both movements. Why do I not just take time off when ill? I am not going to wilt away after just a couple of days.
14-May Sick. Took day off.
15-May Feeling better Block 3, Cycle 3, Day 3
Front Squat
Ramp 45…95…135…185…205…225 x 1
Reps 135 x 5, 5 sets paused
SGDL 185 x 1. 135 x 5, 5 sets
Notes:
Stinkin’ lousy. Thought that Front squats warmed me up enough that I went straight to 185 for SG dead lifts. Tweaked my right lower back. Nothing too serious. Lends credence to the philosophy that lifting everyday and you don’t get injured. I need to be more careful to ramp back in slowly after off days.
16-May Block 3, Cycle 3, Day 4
Squats
Ramp 45, 95, 135, 185, 225, 275 x 3, 5 sets
SLDL 215 x 5, 5 sets or so
That’s it. Still recovering from tweaking my lower back / hip extender. Warmed up slowly and felt ok during.
17-May Block 3, Cycle 3, Day 5
Front Squat
Ramp/Rep 45…95…135…185…225 x 1, 5 sets
BTN Press 75 x 5, 5 sets
Dips +20 x 5, 5 sets
Notes:
Worked on form for 225 front squats. The five reps were good, perfect, ok, good, good.
Last two sets of BTN I did 6 and 8 reps respectively. Increase to 80lb next cycle.
Dips increase to +25 next time.
18-May Block 3, Cycle 3, Day 6
Front Squat
Ramp 45…95…135…185…225 x 1, 245 x 1, 255 x 0
Reps 135 x 8, 2 sets
Barbell Row 155 x 5, 5 sets
Pull-ups BW x 5, 5 sets
Notes:
Front squat felt great. Tried for a PR - failed forward. Backed the weight off for my rep work and just kept the mind on technique.
Increase barbell rows to 160 next time. Paused all sets today. Increase pull-ups to +5 lbs… just for psychological if nothing else.