Thanks all. Interesting that you’ve all experienced similar feelings on this.
10/12/2010
My plan to train 6 days a week turned out to be as popular a decision with my lower back as it was with my wife. So after much negotiation I am now doing five days on two days off!
20 minutes snatch practice (9 sets of 3 reps)
Back Squat w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbs x 1
374 lbs x 1
428 lbs x FAIL*
Barbell Bench Press w/u to daily max
132 lbs x 4
220 lbs x 3
264 lbs x 1
308 lbs x FAIL then 90% of daily max (estimated at 290)
264 lbs x 2 - 2 - 2
Because of my sore lower back I decided I would just w/u to a squat max and then call it a day, as I think it’s more important with this programme to handle the heavy weight everyday than put in the reps. Saying that the 428 was only a whisker away. I got out the hole alright but lost it about a third of the way up when I lost tightness. If my back is fine on Monday I feel a lifetime PR is a definite possibility. Either that or I’ll “un-adapt” over the weekend and fall flat on my face.
Did the bench press to see how my shoulder copes. If it’s fine I might throw them in every ten days or so.
Interestingly my lower back has felt fine since I got crushed and I mean properly “pancaked” by the 428 because I had my catcher bars set much too low.
220 lbs x 3
286 lbs x 2
330 lbs x 1
374 lbs x 1
407 lbs x 1
429 lbs x 1 then 90%
385 lbs x 2 - 2
RDL w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbx x 1
352 lbx x 1 then 90%
318 lbs x 2 - 2 - 2
I’ve got to start training smarter on this routine. My poundage jumps were all wrong. The jump from 374 to 429 seemed too big so I stuck in a 407 but that took so much out of me that the 429 turned into a real grinder. Next time I’ll estimate my daily max and then work back in 44 lb jumps eg. 429-385-341-297.
Lower back felt fine, but for some reason I felt a bit flat tonight. In fact I felt less fresh after 2 days off than I did training on 5 consecutive days last week. Oh well.
Clip of snatches. Still keeping the poundage low and trying to hit that position of bar at the hips with the arms still straight, every rep. Can you see any progress yet Carl?
On the snatches, most definite progress. Elbows look pretty good and you can tell how close you are keeping the bar by the way it catches your shirt on the way up. Looks like its time to up the weight.
LS - Thanks. Lifetime PR 440lbs @ 220bw in April of this year, but it probably wasn’t legal depth.
Joe - Cheers.
Carl - Thanks for checking in. I@m really appreciating your opinion and guidance.
14/12/2010
20 minutes of snatch practice (10 sets of 3 reps)
Back Squat w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbs x 1
374 lbs x 1
418 lbs x 1 then 87.5% of max
363 lbs x 2 - 2 - 2 - 2
Push Press w/u to daily max
154 lbs x 3
198 lbs x 1
230 lbs x 1 - 1 then 87.5% of max
198 lbs x 2 - 2 - 2
Started to use 87.5% of daily max instead of 90% because I’ve been struggling to get in an appreciable amount of sets at the higher percentage before fatigue sets in.
I’ve also re-read the daily max stuff and you’re meant to w/u to a max with “competition standard technique”, so not the shoddy efforts I’ve been knocking out. So I went for a better quality 418 instead of a poor 429 attempt.
I am finding that the snatch practice improves my 1 rep max and the 1 rep max improves my following sets at a lower weight. So I am happy with this order.
Back Squat w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbs x 2
374 lbs x 1
418 lbs x 1 then 88% of max
368 lbs x 2-2-2-2
RDL
220 lbs x 3
286 lbs x 3
330 lbs x 2-2-2
The 418 today was probably my best so far (form wise) and the sets after were pretty good too. Maybe my lower back is starting to adapt to the workload. I do get the feeling this routine will either make me stronger or injure me. Still not sure which.
Had to rush through tonight because we’re off to the cinema to see Narnia in 3D. I always get a bit anxious about spending 2+ hours sat in a cramped, uncomfortable cinema seat straight after hammering the squats. There’s not a lot of “lash out” room if you get an attack of cramp in the old adductors.
[quote]FarmerBrett wrote:
I always get a bit anxious about spending 2+ hours sat in a cramped, uncomfortable cinema seat straight after hammering the squats. There’s not a lot of “lash out” room if you get an attack of cramp in the old adductors.[/quote]
Lol…the things the average person never has to worry about.
Great work, Brett. Squats are looking really strong.
Let me join the chorus of “strong squatting” comments…
However, I’m sure I’m the first to tell you I like your music!
The juxtaposition of the hardcore workout environment, the Flintstones weight set (credit to Ms. Snap), the no-no-no lifting philosophy, etc., to the ballad-type music is simply priceless.
Back Squat w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbs x 1
374 lbs x 1
418 lbs x 1 then 87% of max
363 lbs x 2-2-2-2
Push Press w/u to daily max
154 lbs x 3
198 lbs x 1
236 lbs x FAIL then 85% (of est. max of 230)
198 lbs x 3-3
Went OK. I’m starting to feel the fatigue in my muscles more than my joints now as the week progresses. I’m not sure if that means anything, or if it’s a good thing but I prefer it.
Oh, I’d much prefer muscle fatigue rather than joint fatigue. Anything involving the joints suggests structural challenges and potential risk of injury in my book.
Back Squat w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbs x 1
374 lbs x 1
418 lbs x 1 then 92% of max
385 lbs x 2-2-2
RDL
220 lbs x 3
286 lbs x 3
341 lbs x 2-2-2
My 10th heavy squat session (for me at least!) in the last 12 days. I’m really looking forward to my weekend off. I think I am starting to adapt to the new workload. I’ll keep it going up until Christmas, then have a few days off and decide if it’s something I will stick with in the new year. I’ve already decided I will keep the snatches.
Carl is obviously the resident expert here, and he will undoubtedly be able to give you some good tips.
But are you familiar with the californiastrength website? The coach is Glenn Pendlay, and he has 3 snatch progression videos on the website featuring 3 national level lifters, all with different body types, and slightly different lifting technique. Should be quite helpful, I reckon.
Thanks Punnyguy,
I have watched the calstrength videos dozens of times. I know how and when to drop in theory, but just can’t do it in practice. I’m hoping that if I can get to the stage where the pull becomes second nature I can start to concentrate on the drop. When I focus on the drop now my whole pull goes to shit.
I guess it’s going to be a long, long process. But I’m enjoying trying.