[quote]halcj wrote:
Good to see you’re still working hard in here! I’m interested, are the snatches full Olympic style? If so, do you feel they benefit you in any particular area (upper back, hips?) or is it another main lift for you, looking for PRs? I’m always impressed with people who can throw big weights over their head, it really shows full body co-ordination and stability, and I was thinking of trying out some muscle snatches as per CT’s article as a shoulder exercise - perhaps I should consider learning the snatch though, any thoughts?[/quote]
Well dude I’ll give my 2 cents…I’ve felt the most benefit in my hips getting more explosion. Why I’m doing them: full body coordination, and get better at “expressing” the strength and power I’ve developed. Yes it is another main lift but not TOP priority, i’ve thought about upping frequency but am still on the fence, my current “formula/regime/ routine” is running as desired, i dont want to throw a wrench in the gears by adding to much. Style: for lighter sets (90-120lb) yes i do olympic style, but any heavier than that and I have to ,for now, do them from a hang or else it turns into deformed snatch grip-power clean-ohp weird thingy. And if Paul Anderson did them they gotta be worth doing 
I’m no expert but I hope that helps?
10/22/15
Thur:Squat
Am workout
“Rack” Bottom-up Back Squats-no wraps, belted
5x10-560lb(2 bricks, 8 tiles)
ATG Squats-
1xto failure-340lb
Pm workout
“Rack” Bottom-up Front Squats-no wraps, belted, 60 sec rest between sets
5x5-410lb(2 bricks, 6 tiles)
ATG Front Squats-
5x5-340lb
4" deficit Leeman style RDL’s-5x15-280lbs
Nordic curls-5x10-bw plus 25lb
“Many men owe the grandeur of their lives to their tremendous difficulties.”-Charles Spurgeon
“Trials teach us what we are; they dig up the soil, and let us see what we are made of.”-Charles Spurgeon
“A mighty flame followeth a tiny spark.”-Dante Alighieri
10/21/15 back log
Wed:Misc.
Am workout- Easy “Pump” work
Superset-
Cable tri-pushdowns-5x20-95lb
Cable Bi’s curl-5x15-95lb
Drop set- 5 rounds
Cable pull aparts( i.e adjustable band pull aparts)-
1x10-80lbs
1x10-35lbs
1x10-15lbs
Pm workout- Combat skills?
20 min. solo grappling/ jujitsu drills w/ dummy
20 min. shadow boxing (rope slipping and various drills)
10/23/15
Fri: Horizontal press
AM workout
Super set-
Wheelbarrow Incline press- 3x5-555lbs
Sled Rows-3x5-520lbs
Giant set-5 rounds
Wheelbarrow Incline press-1x5-515lb
“yoke” walk-60ft @540lb
Bent-over DB lateral raises-1x5-50lb
Bear hugged sandbag carry-1 run for 100 feet @ 300lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-390lb
Wheelbarrow Incline press-5x5-500lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-480lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-460lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-440lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-420lbs
Bent-over row-1x5-390lb
Super set-
Military Press-5x10-180lbs
Bent over row-5x5-390lb drop set to 5x5-340lb
“Be as a tower firmly set; Shakes not its top for any blast that blows.”-Dante Alighieri
“The harder you work, the harder it is to surrender.”-Vince Lombardi
On a side note I started another job thur., working at a gym in town for 5 hrs on tues and thur. so my pm workouts might change dont know. But am looking forward to a little extra income and I have full use of the gym when no ones there so thats cool. Also trying to take advantage of the good weather and maintain high volume work 'cause when winter is in full swing due to lack of time I know volume will take a dive.
10/24/15
Sat: Core
Pm workout
Hanging leg raises-3x5-BW plus 85lbs , 3x5 50lbs
Kneeling Cable crunches-3x12-185lbs ,3x10-150lbs
Standing cable Oblique crunches-3x5-155lbs
Ab push outs-3x10-110lbs
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”-Helen Keller
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”-David Brinkley
10/26/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-965lb
3x5-750lb
Super set-
Sandbag loading-1x5-300lb to 54 in table
Sled Hip Thrust-1x5-355lb
PM workout
Bent-over rows-
5x5-390lb
5x5-340lb
Weighted pull-ups:
2x3-BW plus 100lbs
4x5-BW plus 55lbs
4x5-BW plus 40lbs
4x5-BW plus 15lbs
Drop set-
1x1-BW plus 110lbs
1x1-BW plus 100lbs
1x2-BW plus 75lbs
1x2-BW plus 55lbs
1x2-BW plus 40lbs
1x2-BW plus 35lbs
1x3-BW plus 15lbs
1x5-BW
One arm rows-5x5-200lb
“And why would I WANT to be a mere MAN?! When I am MORE!..So much MORE!”- Victor von Doom aka Dr. Doom
“Why so shocked child? The flesh is but a vessel, to be replaced when it has served its purpose. What remains eternal and unstoppable …is my will!”- Apocalypse to Jean Grey (X-Men # 97)
10/27/15
Tue: OHP
Am workout
Part I
Giant set-5 rounds
Push press-
1x3-225lb
Snatch grip High pull-1x3-310lb
Backwards Sled drag-1x25 ft @505lbs
Part II ( Commercial gym)
Lateral raises-
5x5-70lb
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lbs
Snatch grip high pulls-3x5-225lb,1x3-315lbs
Olympic Snatch-
12x1-135lb ( 30 sec rest between singles)
5x3-115lbs
Pm workout
Superset-A
Incline wheelbarrow press -3x5-550lb
Sled Rows-3x5-515lb
Super set-B
Incline wheelbarrow press5x5- 510lb
Sled Rows-5x5-455lb
Super set-C
Military press-5x5-190lb
Sled Rows-5x5-455lb
“Our revenge is to live. We may be hunted like animals but we will not become animals. We have all chosen this - to live free, like human beings, for as long as we can. Each day of freedom is a victory. And if we die trying to live, at least we die like human beings.”-Tuvia Bielski
“Every person who has grown to any degree of usefulness, every person who has grown to distinction, almost without exception has been a person who has risen by overcoming obstacles, by removing difficulties, by resolving that when he met discouragement he would not give up.”-Booker T. Washington
10/29/15
Thur:Squat
Noon workout (commercial gym)
Parallel Back Squats-no wraps, belted
5x10-565lb
1/4 Smith machine Front Squats-no wraps, belted
5x5-405lb
Leeman RDL’s-5x15-315lbs
Leg press pyramid-no rest between sets
1 plate-1x10
2 plate-1x10
3 plate-1x10
4 plate-1x10
5 plate-1x10
6 plate-1x10
Leg press straight set-5x10-6 plates, repeat leg press pyramid
Giant set-5 rounds
Seated calf raise-1x20- 4 plates
seated leg curls-1x10-130lb
leg extensions-1x10-140lb
“Saying I was lucky negates the hard work I put in and spits on that guy whoâ??s freezing his ass off back in Brooklyn.”-Peter Dinklage
“Whoever fights monsters should see to it that in the process he does not become a monster. And if you gaze long enough into an abyss, the abyss will gaze back into you.”-Friedrich Nietzsche
10/30/15
Fri: Horizontal press
AM workout
Super set-
Wheelbarrow Incline press- 3x5-560lbs
Sled Rows-3x5-520lbs
Giant set-5 rounds
Wheelbarrow Incline press-1x5-515lb
“yoke” walk-60ft @540lb
Bent-over DB lateral raises-1x5-50lb
Bear hugged sandbag carry-1 run for 100 feet @ 300lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-390lb
Wheelbarrow Incline press-5x5-505lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-485lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-465lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-445lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-425lbs
Bent-over row-1x5-390lb
Super set-
Military Press-5x10-185lbs
Bent over row-5x5-390lb drop set to 5x5-340lb plus Military Press-3x5-185lbs
“Dr. McCoy: Well, that’s the second time man’s been thrown out of paradise.
Captain James T. Kirk: No, no, Bones, this time we walked out on our own. Maybe we weren’t meant for paradise. Maybe we were meant to fight our way through, struggle, claw our way up, scratch for every inch of the way. Maybe we can’t stroll to the music of the lute. We must march to the sound of drums.” -Star Trek This side of paradise
“The good fighters of old first put themselves beyond the possibility of defeat, and then waited for an opportunity of defeating the enemy.”-Sun Tzu
11/02/15
Mon: Pull Reps
AM workout
Conv. Deadlift- EMOM
10x1-535lb
10x1-510lb
PM workout
Bent-over rows-
5x5-410lb
5x5-340lb
Weighted pull-ups: deload
5x5-BW plus 50lbs
5x5-BW
One arm rows-5x5-200lb
"Being like everybody is the same as being nobody.â?? ? Rod Serling
“There is in this world no such force as the force of a person determined to rise.
The human soul cannot be permanently chained.”-W. E. B. Du Bois
edit:
Just part of work but thought I would put in for fun.
Farmers “WOD”=take 30 bales (100lbs a piece) of scattered hay and stack and organize them AFAP before the rain. while the stack is 1-4 bales high its a dealift and carry, then it becomes a dealift carry and clean and press for 5-10 bales high. Took me 12 min.
11/03/15
Tue: OHP
Am workout
Part I
Giant set-5 rounds
Push press-
1x3-225lb
Snatch grip High pull-1x3-310lb
Backwards Sled drag-1x25 ft @505lbs
Part II ( Commercial gym)
BB Lunges-5x5-225lbs
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Olympic snatch repeat
Snatch1x3-135lb
Lateral raises- 5x5-70lb
Snatch-1x3-135lb
Lateral raises-5x5-65lb
Snatch-1x3-135lb
Lateral raises-5x5-60lb
Snatch-1x3-135lb
Lateral raises-5x5-55lb
Snatch-1x3-135lb
Lateral raises-5x5-50lb
Snatch-1x3-135lb
Olympic Snatch- 5x3-115lbs
Treadmill Sprints- 5x 30 sec high incline 8.5 RPE?
“Critics are men who watch a battle from a high place then come down and shoot the survivors.”-Ernest Hemingway
“The most important thing in life is to stop saying ‘I wish’ and start saying ‘I will.’ Consider nothing impossible, then treat possibilities as probabilities.”-Charles Dickens
11/04/15
Wed. Extra pressing
Pm workout
Superset-A
Incline wheelbarrow press -3x5-560lb
Sled Rows-3x5-575lb
Super set-B
Incline wheelbarrow press5x5- 515lb
Sled Rows-5x5-505lb
Super set-C
Military press-5x5-195lb
Sled Rows-5x5-505lb
“What counts is not necessarily the size of the dog in the fight - it’s the size of the fight in the dog.”-Dwight D. Eisenhower
“If you want something you?ve never had, you must be willing to do something you?ve never done.”-Thomas Jefferson
11/05/15
Thur:Squat
Noon workout (commercial gym)
Parallel Back Squats-no wraps, belted
2x5-565lb
2x5-585lb
2x5-605lb
1/4 Smith machine Front Squats-no wraps, belted
5x5-415lb
Leeman RDL’s-5x15-315lbs
Leg press pyramid-no rest between sets
1 plates per side-1x10
2 plates per side -1x10
3 plates per side-1x10
4 plates per side-1x10
5 plates per side -1x10
6 plates per side -1x10
Leg press straight set-5x10-7 plates per side, repeat leg press pyramid
Giant set-5 rounds
Seated calf raise-1x20- 4 plates
seated leg curls-1x10-130lb
leg extensions-1x10-140lb
super set-
Seated calf raise-5x20- 3 plates
lying leg curls-5x10-70lb - drop set 1x10-60,50,40,30
Treadmill Sprints- 10x 30 sec 8.7-9.0 RPE?
“You are remembered for the rules you break.”-Douglas MacArthur
“If you are not in the process of becoming the person you want to be, you are automatically engaged in becoming the person you don’t want to be.”-Dale Carnegie
11/06/15
Fri: Horizontal press
AM workout
Super set-
Wheelbarrow Incline press- 3x5-560lbs
Sled Rows-3x5-520lbs
Giant set-5 rounds
Wheelbarrow Incline press-1x5-515lb
“yoke” walk-60ft @540lb
Bent-over DB lateral raises-1x5-50lb
Bear hugged sandbag carry-1 run for 100 feet @ 300lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-415lb
Wheelbarrow Incline press-5x5-505lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-485lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-465lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-445lbs
Bent-over row-1x5-390lb
Wheelbarrow Incline press-5x5-425lbs
Bent-over row-1x5-390lb
Super set- A
Military Press-5x10-185lbs
Bent over row-5x5-390lb
Super set- B
Military Press-5x5-185lbs
Bent over row-5x5-340lb
“Men strive for peace, but it is their enemies that give them strength, and I think if man no longer had enemies, he would have to invent them, for his strength only grows from struggle.”-Louis L’Amour
“Everyone has it within his power to say, this I am today, that I shall be tomorrow.”-Louis L’Amour
11/07/15
Sat: Core
Pm workout
Hanging leg raises-3x10-BW plus 85lbs , 2x10 50lbs
Kneeling Cable crunches-3x12-185lbs ,3x10-150lbs
Standing cable Oblique crunches-3x5-155lbs
Ab push outs-3x10-150lbs
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic
and creative intellectual activity.”-John F. Kennedy
“Getting hit motivates me. It makes me punish the guy more. A fighter takes a punch, hits back with three punches.”-Roberto Duran
11/09/15
Mon:pull-explosive
Am workout
Conv.Deadlift-
6x3-490lb from a 4 inch deficit , 60 sec rest between sets
5x3-390lb from a max deficit bar touching my foot , 30 sec rest between sets
PM workout
Bent-over rows-
5x5-410lb
5x5-340lb
Weighted pull-ups:
4x3-BW plus 100lbs
4x3-BW plus 75lbs
4x3-BW plus 40lbs
6x5-BW plus 15lbs
One arm rows-5x5-200lb
“I am not an animal in my personal life. But in the ring there is an animal inside me. Sometimes it roars when the first bell rights. Sometimes it springs out later in a fight. But i can always feel it there, driving me and pushing me forward. It is what makes me win. It makes me enjoy fighting.”-Roberto Duran
“Face your problems head on. Do what you have to do to take care of it. Develop a good work ethic.”-George Chuvalo
11/10/15
Tue: OHP
Am workout
Part I
Giant set-5 rounds
Push press-
1x3-230lb
Snatch grip High pull-1x3-310lb
Backwards Sled drag-1x25 ft @530lbs
Part II ( Commercial gym)
Push press-5x3-185lbs
BB Lunges-5x5-225lbs
Complex/superset? Lateral raises 5x5 30 sec rest between sets, Olympic snatch repeat
Snatch1x3-140lb
Lateral raises- 5x5-70lb
Snatch-1x3-140lb
Lateral raises-5x5-65lb
Snatch-1x3-140lb
Lateral raises-5x5-60lb
Snatch-1x3-140lb
Lateral raises-5x5-55lb
Snatch-1x3-140lb
Lateral raises-5x5-50lb
Snatch-1x3-140lb
Lateral raises-5x5-45lb
Snatch-1x3-140lb
Olympic Snatch- 6x3-115lbs
Treadmill Sprints- 10x 30 sec high incline 8.5 RPE
Heavy Bag-10 x 1 minute on ,1 minute off, 8.0 RPE
“The value of a thing sometimes lies not in what one attains with it, but in what one pays for it - what it costs us”-Friedrich Nietzsche
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”-Bruce Lee
11/11/15
Wed. Extra pressing
Pm workout
Superset-A
Incline wheelbarrow press -3x5-560lb
Sled Rows-3x5-575lb
Super set-B
Incline wheelbarrow press5x5- 520lb
Sled Rows-5x5-575lb
Super set-C
Military press-5x5-195lb
Sled Rows-5x5-530lb
“Success is dependent upon the glands - sweat glands.”-Zig Ziglar
“There is something in the human spirit that will survive and prevail, there is a tiny and brilliant light burning in the heart of man that will not go out no matter how dark the world becomes.”-Leo Tolstoy
11/12/15
Thur:Squat
Noon workout (commercial gym)
Parallel Back Squats-no wraps, belted
2x5-565lb
2x5-585lb
2x5-605lb
1/2 Bottom up Smith machine Front Squats-no wraps, belted
3x5-425lb
Smith machine Front Squats Narrow stance-no wraps, belted
3x5-315lbs
Leeman RDL’s-5x15-315lbs
Leg press pyramid-no rest between sets
1 plates per side-1x20
2 plates per side -1x20
3 plates per side-1x10
4 plates per side-1x10
5 plates per side -1x10
6 plates per side -1x10
Leg press straight set-5x10-7 plates per side, repeat leg press pyramid
Giant set-5 rounds
Seated calf raise-1x20- 4 plates
seated leg curls-1x10-145lb
leg extensions-1x10-140lb
super set-
Seated calf raise-5x20- 3 plates
lying leg curls-5x10-80lb - drop set 1x10-70,60,50,40,30
Heavy Bag-10 x 1 minute on ,1 minute off, 8.0 RPE
“It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult.”-Lucius Annaeus Seneca
“Do you wish to be great? Then begin by being. Do you desire to construct a vast and lofty fabric? Think first about the foundations of humility. The higher your structure is to be, the deeper must be its foundation.”-Saint Augustine
11/13/15
Fri: Horizontal press
AM workout
Super set-
Wheelbarrow Incline press- 3x5-565lbs
Sled Rows-3x5-530lbs
Giant set-5 rounds
Wheelbarrow Incline press-1x5-520lb
“yoke” walk-20ft @600lb ( beltless, booyah)
Palms down Cable scarecrows-1x10-75lb
Bear hugged sandbag carry-1 run for 100 feet @ 300lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-415lb
Wheelbarrow Incline press-5x5-505lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-485lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-465lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-445lbs
Bent-over row-1x5-415lb
Wheelbarrow Incline press-5x5-425lbs
Bent-over row-1x5-415lb
Super set- A
Military Press-5x10-185lbs
Bent over row-5x5-395lb
Super set- B
Military Press-5x5-185lbs
Bent over row-5x5-355lb
- on the last set was in such oxygen debt I seriously thought I was gonna pass out with 185 over head lol. Love that feeling when you feel like your body is gonna shut down and the all out war that transpires between your animalistic will to succeed and your bodies will to not cross over into the danger zone. That moment that time seems to stop and your inner war is lasting an eternity, but in reality it’s seconds, yes I LOVE MOMENTS LIKE THAT! Yes I’m derranged, why aren’t you?
“Most powerful is he who has himself in his own power.”-Lucius Annaeus Seneca
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”-Helen Keller