True, it’s probably better from a competitive standpoint to bring your deadlift and some of the implements up instead of focusing on hitting a 400+ press.
That is also cool about Chris, I want to see him hit 700 in the future. Chris, Chia, and Sparte may come back, they were some of the more fun people to talk to. Perhaps we should try to fight a pack of dingos, and see if the champion dingo fighter, Chris, will come to help.
I think the forum in general has been winding down after professor X stopped stirring shit, and social media kinda took over for a lot of the more beginner/intermediate related stuff. Though a lot of the stronger powerlifters and strongmen seem to have stayed (basically everyone above my level).
4/3/16
Snatch workout
3 position snatch
90X1
100X1
105X1
115X1 for 3 sets
snatch pull
145X3 for 2 sets
150X3 for 2 sets
push press
160X5 for 5 sets
oly squat
305X5 for 5 sets
3/4/16
power clean
140X3
165X3
175X3 for 2 sets
185X3
was supposed to do more, but it was during track practice and we had to head out to throw. Was happy with the workout and throwing, so I decided not to finish.
4/5/16
3 position clean and jerk
140X1
160X1
175X1 for 3 sets
clean pulls
225X3 for 2 sets
235X3 for 2 sets
front squat
260X3 for 5 sets
strict good mornings
205X11
205X7
205X3
4/7/16
snatches
115X3 for 5 sets
snatch push presses + overhead squat
125X5+1 for 5 sets
snatch high pulls
170X3 for 5 sets
100 reps of bicep curls in 2 sets with bar
100 reps of overhead tricep extensions with 45 plate in 2 sets
then snatch progressions a few times with the bar
95X3
105X3
125X2
155X1 5 pound PR, the bar speed was insane. Form wise the only complaints I could have is that I didn’t pull my shoulders through as quick as I should at the top, and I don’t think I squatted down very far to receive it (would’ve been an issue if I didn’t have such incredible bar speed to pull it high)
some C&J progressions with 135 then
clean and power jerk
140X2+1
165X2+1
190X2+1
225X1+1 pressed out the jerk because I didn’t dip far enough to receive it. I thought I might’ve been a better power/squat jerker than split, but now I think the split is better for me at the moment.
oly squat
325X3 for 5 sets
Lu raises super setted with front lever
10’sX15 X10s
10’sX9 X10s
10’sX8 X10s
Pretty good workout, so far I’ve added 10 pounds to my snatch on this program. Next week I am going to try for 160 again because of how easy 155 was, and try to C&J my clean max (235). After that I think it calls for a deload.
Didn’t lift yesterday like planned, actually left track practice early. My body feels incredibly run down at the moment, but I think I can prod myself through this last week with a lot of stretching, recovery work, and eating/sleep. Going to keep it to just programmed work and prehab stuff as far as lifting goes.
You are right. I took a couple days off, will finish this week, then do the programmed deload according to the program. I felt a lot stronger from the couple of days off. Also had a stomach virus that is gone now, so that may have been part of why I felt like crap.
4/13/16
medium snatch workout
3 position snatch
95X1
100X1
110X1
125X1
135X1
snatch pull
155X3 for 4 sets
push press
155X5
165X5
185X5
oly squats
285X5
305X5
325X5
was supposed to hit 345X5, but I was running out of time in the morning.
Kinda had a forced deload (no training), will just consider it as the deload week and continue. I was visiting my father in the hospital the past few days and didn’t have the chance to lift.
As with most things. Do you think fronts carry over well to squats? I’ve never found them to, so when I start them again it’s just as to have some variety in my assistance.
Yeah, I’d say they carry over pretty well to the squat, front squats, and box squats have the highest carryovers for my squat. The biggest benefits from front squats in powerlifting though are that they help the leg drive at the bottom of the deadlift, and give you a really strong upper back/abs.
If you ever have a rough time breaking the bar off of the floor/get in a fucked up situation in the deadlift, or feel like your abs/upper back aren’t able to do their job, then front squats are worth adding to your list of assistance lifts.
warm up then
snatch
95X3
100X3
110X3
115X2
115X2
135X2
135X2
135X2
played around with form, it all felt off and shitty
snatch pulls
155X3 for 4 sets
push press
155X5
165X5
175X3 felt something feel like it was going to click/pop in my shoulder, was my fault for not warming up my shoulders enough, called it there
oly squats
305X3 sucks
325X3 4 sets, started to suck less as the sets went on
dip pull ups
bwX12
bwX5
bwX4
calve stuff
I feel really tight and weak right now. I need to eat some weight back on, stretch, and just continue lifting. I should be back to normal in about a week max.
I used to do five doubles or 10 singles of two to three second paused front squats after DL. I think it helped. Got really hard once my DL approached and passed 440 lbs though.
I’ve got a cycle after this where I’ll do 5x10 front squats after squats. It’ll be interesting, I’m going to start with 176 lbs or so because I know it’ll be tough after my 531 and BBB sets.
That sounds both fun, and hellish. You should be mindful of your form. Because your abs and upper back are probably going to give way before your legs, which can force you to dump the bar, or hurt your wrists if you decide to grind past it. High rep front squats are a really fun exercise to do, I’ve done them multiple times until the point that my vision starts to go dark.
I’m interested to do the 5x10. I’ll use straps to go midway between clean and cross grip. I figure 176 lbs is a good starting weight. I’ll increase it if they’re too easy. But, the day will run: squat 531 sets topping out 400-440 lbs, 5x10 sumo DL around 315 lbs and then 5x10 front squats. I don’t think ‘easy’ will apply.