4/28/2010
Military press (5/3/1 day)
115x5
130x3
145x9 (rep PR)
dropped to 85x4x10 (tris still sore from Saturday)
Green band face pulls/pull-aparts
3x15
Barbell curls
85x8
-had to quit, my left arm felt like someone was stabbing it with a dagger
Notes: I’m very pleased with my military press over the first couple of cycles. Of all the lifts, this is the only one I’ve found to respond well to 5/3/1. The lift will always feel a bit awkward to me, but I have definitely gotten stronger with it. For some reason my left arm started to cramp up when I was doing the curls. I finished the set since the weight was light, but I could tell nothing good would come of trying to do more.
4/30/2010
Free squat
235x5
270x5
305x5
Reverse green band DL (-65lb off floor, 0 at lockout)
395x3x1
415x3x1
435x2x1
Notes: I’m going to remain conservative with the squat for the time being and try to push the weight up on the deadlift. I set up the reverse bands for the DL so that the bands were providing no assistance by the time the bar got to just below my knees, whereas the prior setup left me with the actual bar weight for only the last few inches. This new setup is definitely going to be harder for me since my lockout sucks so badly. Had to skip out on the ab work in order to run some errands for the wife - woohoo.
5/3/2010
SSB box squats +90c (12" box)
200x2x2
220x3x2
240x3x2
4" deficit speed pulls
250x5
275x5
300x2x5
Ab wheel
BWx3x15
Notes: Explosiveness out of the hole is improving on the box squats. I’ve been using the SSB a lot over the past couple of months, but I really feel like it is helping me learn how to keep a tighter arch in my upper back instead of collapsing forward. All the stiff-legged DLs have really helped my pulling speed off the floor. I’m going to bump the weight on deficit DLs up more next week. I was almost able to get completely parallel with the floor using the ab wheel and I held each rep at the bottom for about a second. My ab(s) were quivering pretty badly once I was finished.
Thanks Phil.
However, I need to do is actually start posting my sessions on a much more regular basis. My numbers are still down from last fall, but I don’t feel like I’m beat to a pulp all the time either.
5/25/10
Close-stance free squat
worked up to
325x5x3
6" Deficit DLs
worked up to
305x5
Ab wheel (held bottom of each rep for 1 ct)
BWx3x12
Notes: Yes, I am still lifting for anyone who might be interested. I have changed tracks a little bit in that my sessions will have a little OL flair to them. I’ll continue to squat, bench and dead, but they will be given less emphasis and instead more focus will be placed on improving (scratch that, actually doing the lifts) my front squat, overhead press and even the power clean.
Anyway, the squats were a little shaky at first, but the groove improved as I moved along. Probably a little rusty with neuromuscular coordination is all. On the DLs, the bar was nearly grazing the top of my foot - boy was that a long range of motion. With the squat and DL I am going to progress slowly over the next couple of months, sticking to 3-5 reps on both. The ab wheel was a killer as usual and throwing in that pause on the bottom just made it worse. Fairly quick session, but still pretty productive IMO.
5/26/10
Strict overhead press
115x5
125x4
135x3
145x2
155x1
140x3
130x3
One-arm DB rows (slow and strict)
85x8
95x8
105x8
Close-grip manpon press
225x2x10
Concentration curls
2x12
Notes: Keeping the press strict as possible - no lean, no knee dip, nada. Top set was easy, so I’ll bump the weight up next time. I haven’t used DB rows in a long time and figured what the hell. I did these strictly and felt like they did a much better job of hitting my back than when I used the Kroc style. Triceps were burning like mad from the manpon presses and since I got all 10 reps in each set I’ll increase the weight next session.
5/28/10
Front squats (no belt)
barxsome
135x10
205x5
245x4x2
Power cleans (form work)
bar x a bunch
95 x 12 x 1
Notes: I was finally able to get the clean grip to work with front squats and it made a huge difference keeping the bar stable as well as forcing me to stay upright. I bought some bumper plates and an olympic training bar because trying to do cleans with the texas power bar was killing my wrists, not to mention that dropping steel plates would not be a good idea. The bar made a huge difference and I was able to get the bar into the rack position more smoothly. My form is still not that good and that is why I’m going to stick with lighter weights until I get the rhythm down. I had to skip the ab work because I had to take the dog to get some shots at the vet.
What exercises are you going to use for 5, 4, 3, 2, 1? I have a feeling you’ll get some great results with that program.
[quote]mrodock wrote:
What exercises are you going to use for 5, 4, 3, 2, 1? I have a feeling you’ll get some great results with that program.[/quote]
Mainly just the strict press, but I might use it for my back squat after the progression I’m on right now. 5-4-3-2-1 and a lot of the other old school type programs are really effective and should probably get more love than they do.
5/31/10
Power Cleans
135x2x3
155x2x3
185x2x3
Push press
135x5
150x4
170x4x3
Chin-ups
BWx2x8,1x7
Notes: My power clean form is improving with each session, so now I’m just shy of shitty instead of downright pathetic. I was a little sloppy racking 185 a couple of times, but that came from overthinking the lift. Push presses were solid and had no trouble at all even though I was a little pre-fatigued from the PCs. I had been doing assisted chin-ups the past few weeks (just a monster mini), so I decided to go without the assistance and managed to crank out some decent reps.
6/2/10
Close stance free squat
barx10
145x6
235x4
285x3
325x6x3
6" Deficit DLs (hook grip)
245x5
265x5
285x5
305x5
325x5
Ghetto GHRs
BWx2x15 (assisted w/ light band)
Straight-leg situps
1x15 (+10# plate)
1x12 (+15#)
1x7 (+25# - too damn much)
Notes: Squats were OK today, but I have some kind of issue with my right calf where it hurts when I’m in the hole. I slowed down the tempo of the reps and that helped a bit, but I am going to have to knead that thing out because it is tight as shit for some reason and it feels like there’s a giant knot in there. I foam rolled it and it nearly drove me to tears it hurt so much (in a good way). Pulling from this deficit using a hook grip, even with this light of a weight, is a test in toughness. I’d be lying if I didn’t say my thumbs were aching from using the hook. Those ghetto GHRs are hard as hell, I thought my hamstrings were going to seize up about 6 different times. I was a little overzealous with the weight on the situps and I was barely able to crank out 7 during the last set.
[quote]novaeer wrote:
6/2/10
Close stance free squat
barx10
145x6
235x4
285x3
325x6x3
6" Deficit DLs (hook grip)
245x5
265x5
285x5
305x5
325x5
Ghetto GHRs
BWx2x15 (assisted w/ light band)
Straight-leg situps
1x15 (+10# plate)
1x12 (+15#)
1x7 (+25# - too damn much)
Notes: Squats were OK today, but I have some kind of issue with my right calf where it hurts when I’m in the hole. I slowed down the tempo of the reps and that helped a bit, but I am going to have to knead that thing out because it is tight as shit for some reason and it feels like there’s a giant knot in there. I foam rolled it and it nearly drove me to tears it hurt so much (in a good way). Pulling from this deficit using a hook grip, even with this light of a weight, is a test in toughness. I’d be lying if I didn’t say my thumbs were aching from using the hook. Those ghetto GHRs are hard as hell, I thought my hamstrings were going to seize up about 6 different times. I was a little overzealous with the weight on the situps and I was barely able to crank out 7 during the last set.[/quote]
Training is looking good. I couldn’t feel several fingers for 2 weeks after trying to get used to the hook grip.
I don’t doubt for a second that the 6" deficit deadlifts are hard. Something I read in the new Pavel book that I thought was funny/interesting, if you have a weakness off the floor or a problem with lockouts the solution is deficit deadlifts.
Ah yes, the untold powers of the deficit deadlift. I’ve read that they helped eradicate polio and also taught children in an African village how to read and write. Really powerful stuff.
6/4/10
Cleans (technique work)
bar x 5
65x2x5
95x3x5
Strict press
120x5
130x4
140x3
150x2
160x1
145x3
135x3
Pendlay rows
135x5x10
Close-grip floor press
225x2x8
Notes: Staying light with the cleans until form is consistent. Everything went pretty well today, but I was off on a few reps. Press was good today. It’s so tempting to lean back or give a little leg kick to start these off, though I managed to resist. The single with 160 flew up nice and fast. I’ve never used Pendlay rows before so I decided to stick with 135 on all my sets and I’ll be damned if I felt more in my back doing these than any other type of row, save for chest supported rows. It’s kinda funny finishing the session off with bench instead of the other way around. I can notice my bench pressing strength has dropped a bit, but to tell the truth I could care less right now. If I want to get it back I know how - bench more.
6/7/2010
Front squat (clean grip, no belt)
145x8
205x5
250x2x4
High-box snatch pulls
135x6x3
155x2x3
Ghetto GHRs (light band assist)
BW x 3 x 12
Notes: Front squat is starting to feel more ‘comfortable’ with each passing session. I was supposed to add ten pounds after the first set with 250, but I chose to just stick with the weight and do another set. A little bar slippage on the last rep, because I forgot to chalk my hands. Believe it or not my traps are actually sore from just 135 on the snatch pulls. Ghetto GHRs are still tough as hell to do. Ran out of time to hit abs, but will hammer them on Friday.
6/9/10
High Box cleans (as a warm-up)
bar x many
95x5x3
Push press
135x5
155x4
175x4x2
Pull-ups
BWx10,9
Notes: I didn’t feel my best today. Had (still have) a bit of a headache and for some reason I felt like I was bloating up after a weigh-in. Did the cleans for warm-up and just to get a little practice in. Wrists were sore from Monday’s front squatting so I had to resort to using wrist wraps on the push presses. Pull-ups are going to be a mainstay in my program as long as they don’t aggravate my elbows or shoulders. I am getting better at them and I am (my wife actually) starting to notice a little more density in my back.
6/11/10
Close stance raw squats
barx10
145x8
235x4
285x3
325x8x3
6" Deficit DLs (hook grip)
265x5
285x5
305x5
325x5
345x5
Ab wheel
BWx2x12
Notes: Right calf is still bugging me a bit, but much less than last session. Squats felt light, although still had to be a little more deliberate on the negative so as not to aggravate the calf. I looked at the wrong week for DLs; however, they weren’t hard so I don’t think I hurt anything by jumping head a couple of weeks.
6/13/10
Trained at Central Maryland Gold
High box cleans
60kgx8x3
Snatch supports
40kgx3x3
45kgx4x3
High Hang Snatch
40kgx3x3
45kgx4x3
Notes: Had a really fun day of training. I went up to the Central Maryland Gold facility about an hour from my house to receive some OL coaching, and I am going to be going there every week. Since it was my first real session doing the lifts, Kevin (my coach) had me stick with moderate weights. I had never really done a snatch before so the snatch supports were to get me used to having a weight held overhead in the bottom of the lift.
Hang snatches took a couple of sets to get the hang of, but form improved with each set until the very end at which point I was getting a little fatigued. I never thought lifting such light weights would get me sweating and breathing hard like that, but I guess you chalk that up to being in unfamiliar territory. Although I made a couple of mistakes, Kevin thought I did pretty well for having virtually no prior experience with the lifts and also having come from a powerlifting background (i.e. tight shoulders, tight hips, slow).
[quote]novaeer wrote:
6/13/10
Trained at Central Maryland Gold
High box cleans
60kgx8x3
Snatch supports
40kgx3x3
45kgx4x3
High Hang Snatch
40kgx3x3
45kgx4x3
Notes: Had a really fun day of training. I went up to the Central Maryland Gold facility about an hour from my house to receive some OL coaching, and I am going to be going there every week. Since it was my first real session doing the lifts, Kevin (my coach) had me stick with moderate weights. I had never really done a snatch before so the snatch supports were to get me used to having a weight held overhead in the bottom of the lift.
Hang snatches took a couple of sets to get the hang of, but form improved with each set until the very end at which point I was getting a little fatigued. I never thought lifting such light weights would get me sweating and breathing hard like that, but I guess you chalk that up to being in unfamiliar territory. Although I made a couple of mistakes, Kevin thought I did pretty well for having virtually no prior experience with the lifts and also having come from a powerlifting background (i.e. tight shoulders, tight hips, slow).[/quote]
This is really cool! I’ll be really interested in following your progress with OL. A sport I am fascinated with and hope to take up in some capacity in the next few years.
6/16/10
Hang cleans (1st rep from high, last two low position)
bar x 2 x 3
30kg x 3 x 3
45kg x 3 x 3
55kg x 4 x 3
Hang snatches (same combo as cleans)
bar x 2 x 3
30kg x 3 x 3
40kg x 3 x 3
45kg x 4 x 3
Snatch supports
bar x 2 x 3
40kg x 3 x 3
45kg x 4 x 3
Back squats (no belt)
125kg x 5 x 3
Notes: My wrists were sore from Monday’s session (which was basically the same as today’s) so based on Kevin’s advice I kept the weight light on cleans. My form was pretty good tonight and everything felt much more fluid than it did on Monday. Snatches went well, had good pop and form was crisp. I was nearly dead by the time I got to the squats, but I got 'em done. I need a nap.