From Urkel to Stefan with Front Squats, Deadlifts, Overhead Press

Training Training Logs
63

So since Saturday was my birthday, we decided last minute to go on a trip. Due to this I had to do a shortened version of my workout. Anytime I know I have to do something, but can’t make time to do the whole workout, I’ll always make sure to do the main 3 that I’m working on. That being my main squat, main press, main pull plus 1 core exercise.

Friday’s workout went well. I felt particularly strong with my rows. Even though I’m eating at maintenance, I know I’ve been getting stronger. I’ll probably mess with upping the calories once I feel I have a true stall.

Overhead press I got a big greedy and tried to add 5lbs more before next week. I won’t be doing that anymore. I got to remember to keep following my protocol of +5lbs on upper body lifts per week and doing +10lb or +5lbs on lower body lifts.

The one new thing I did today, was add in these rack holds for both front squats/back squats. I’ve never held over 300 lbs before, it was the first time. Having 300+ lbs on your chest or on your back works your entire body lol. I felt the front squat rack holds were activating my core like CRAZY.

I’m hyped for this upcoming week. Should be FS BW finally and hopefully be able to get to 3x5 DL 245lbs. I think I’m going to have to start eating an extra meal daily in the coming weeks if I really want to add the strength. I would love to stay at 160 (i just feel good at this weight) but just keep packing on the muscle and losing my fat.

My goals are at 160lbs (I want to compete at 69kg, and I got like 20% BF right now) are to:

Total Weight: 200kg+

In order to do this I’ll need to be able to front squat 300-400lbs. I’m guessing this will take me 3-4 years of hard work to get those numbers. Maybe less, who knows. But if I want to stay at 160lbs and do this I guess I need some more guidance in how I can achieve this goal.

I want to be able to competitively compete at an international level in the masters 35-39 69kg. That is my long term commitment. I want to start competing in person once I have a 200kg total. To compete internationally I need to have at least a 250kg total to be competitive.

64

MONDAY 7/27/15
See below

65

[quote]isdatnutty wrote:
I want to be able to competitively compete at an international level in the masters 35-39 69kg. That is my long term commitment. I want to start competing in person once I have a 200kg total. To compete internationally I need to have at least a 250kg total to be competitive. [/quote]

You mean Olympic total, right?

66

[quote]dagill2 wrote:

[quote]isdatnutty wrote:
I want to be able to competitively compete at an international level in the masters 35-39 69kg. That is my long term commitment. I want to start competing in person once I have a 200kg total. To compete internationally I need to have at least a 250kg total to be competitive. [/quote]

You mean Olympic total, right?[/quote]

Oh yeah for sure man Olympic Total. I’m thinking a 130kg Snatch and 150kg C&J would be enough for me to highly competitive for a long time.

67

MONDAY 7/27/15

Snatch Work
FS- 45x10, 95x5, 115x3, 135x2, 155x1, 160x5, 160x5, 160x5 → BW Front Squat!!!
OHP- 45x10, 95x3, 115x5, 115x5, 115x5
Pull Ups- 7, 5, 3
BB Row- 135x5, 145x5, 145x5, 145x5, 145x5
Ab Roller- 12, 12, 8
SO FUCKING TIRED AT THE END OF THIS!

Today was the best workout I’ve had in my life. It started with me almost talking myself out of working out today and just pushing it for a T/Th/Sat schedule this week. But then I told myself if I want to be great and get to my 200kg total fast, I’m going to need to push myself on days that I don’t want to work. I need to make sure to get quality work in right now during my beginner stages. So when I hit my BW Front squats today I let out a primal yell each time I was done with one of my sets. I was so satisfied that I got 160 and if I would have not worked out, I could of missed this milestone! My last working set was a grinder, but I tried to maintain as good form as I can. The milestones I have set for FS are BW, 200, 225, 250, 275, 300, 315, 330, 350, 400. So the first out of 10 is out of the way! Lets see how far my body will allow me to go!

So today was the first day in a LONG time I lifted 11 sets of HEAVY lifting for my body. By the time I got to trying to do RDLs, there was no way I could do any more quality work at that point. My body felt crazy fatigued. I understand why all beginner programs that are 3x5/5x5 only have 3 exercies and maybe 1-2 assistance which includes core work. You have no energy to do anything else lol.

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[quote]isdatnutty wrote:

[quote]dagill2 wrote:

[quote]isdatnutty wrote:
I want to be able to competitively compete at an international level in the masters 35-39 69kg. That is my long term commitment. I want to start competing in person once I have a 200kg total. To compete internationally I need to have at least a 250kg total to be competitive. [/quote]

You mean Olympic total, right?[/quote]

Oh yeah for sure man Olympic Total. I’m thinking a 130kg Snatch and 150kg C&J would be enough for me to highly competitive for a long time.[/quote]

I think that should definitely do it, yeah. Where are you now in relation, out of interest?

69

[quote]dagill2 wrote:
I think that should definitely do it, yeah. Where are you now in relation, out of interest?[/quote]

Oh man I’m at like 60kg all around lol. I have a LONG ways to go. But I’m hammering technique and making sure I have the adequate amount of flexibility before I start really adding the weight.

I’m guessing it’ll take me anywhere from 3-5 years to hit that 250kg-300kg range and that’s with consistent hard work, which I’m willing to put in no matter what life throws at me. I’m hoping in 2-3 years I can be at a 200kg or at least within striking distance.

70

[quote]isdatnutty wrote:

[quote]dagill2 wrote:
I think that should definitely do it, yeah. Where are you now in relation, out of interest?[/quote]

Oh man I’m at like 60kg all around lol. I have a LONG ways to go. But I’m hammering technique and making sure I have the adequate amount of flexibility before I start really adding the weight.

I’m guessing it’ll take me anywhere from 3-5 years to hit that 250kg-300kg range and that’s with consistent hard work, which I’m willing to put in no matter what life throws at me. I’m hoping in 2-3 years I can be at a 200kg or at least within striking distance. [/quote]

Well good luck man, hope it goes well for ya.

71

[quote]dagill2 wrote:
Well good luck man, hope it goes well for ya.[/quote]

Thanks man I appreciate it. Long journey ahead for me!

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WEDNESDAY 7/29/15

-Snatch Work

-Paused Front Squat (5 Second hold in hole)
45x10
95x5
120x5
120x5
120x5

-Deadlift → NEW PR!
135x5
185x3
205x3
225x2
245x5
245x5
245x5

-Pull Ups
7
6
5
4

-Rear Delt Flyes
5lbx12
5lbx12
5lbx12

-FS/BS Rack Holds → These have been KILLING my core!
365x30sec
365x30sec
365x30sec

-Trap Bar Timed Holds
315x30sec
315x30sec
315x30sec

Comments: I was so hyped I got 245-3x5 on my DL today. It means whatever I’m doing is working and my strength levels are going up. It wasn’t even a grinder either. I felt like my bar speed was fast. The rack holds are killing my core but the funny thing is they are getting my body use to the feeling of having HEAVY weights on my back and chest. My snatch technique is getting WAY better so I’m happy with the progress I’ve been making with it. Within 3 months I should be able to do a full snatch from the floor with pretty good technique. Once I start adding some weight to it, then I’ll learn the C&J. Can’t wait for Friday’s workout. About to SMASH!

73

FRIDAY 7/31/15

-Snatch Work

-Front Squat
45x10
95x5
115x3
135x2
155x1
160x5
160x5
160x5

-OHP
45x10
95x3
115x5
115x5
115x5

-BB Row
145x5
145x5
145x5
145x5
145x5

-RDL
185x10
185x10
185x10

-Ab Roller
13
12
12

Comments: Today’s workout was great. I took like a 1.5 hour nap before working out and I think that effected my energy levels today. I felt lethargic but I still pushed myself. I think doing heavy RDLs on Friday is the way to go for me. That way it doesn’t affect my DL on Wednesdays. I’m feeling good and strong and next week is the week that I will be doing the MOST I’ve done on everything, so I’m thinking I might need to start adding one small meal each day to keep the gains coming. Lately I’ve been completely resting on my off days and I’m thinking of starting to actually do some cardio on my off days. I think doing some basic conditioning twice a week would be enough to keep my cardiovascular in shape and not effect my lifts.

I have chicken legs currently but this week was the first week I noticed that my hips/ass/thighs have been getting thicker. I have super small calves and don’t want to waste time working on them, so I’m hoping as I get stronger that hopefully when I wear shorts it looks like I actually am squatting 3x a week lol. But I have gotten some compliments from ladies on how nice I been looking lately, so I’ll take that! I think when you are short and weight 160lbs when you start adding some muscle you start look a bit “bigger” than what you actually are. Plus all the snatch work I’ve been doing is starting to make my traps explode lol.

74

See below for Monday’s workout.

75

920×618 91.3 KB

I was working out over the weekend and did a bunch of technique work. But my friends said they have noticed a change in my demeanor. They were saying how they’ve never seen me this focused with anything my whole life. I think now that I know the goal is a 300kg total and a shot to win a national championship it’s easy for me to focus.

The foundation of all achievement begins with the end in mind. My friend sent me a pic today saying this was me on Saturday. I found it pretty funny lol. I do get into this zone right before I attempt any lift. I don’t need to hype myself up, but I got this calm aggression that goes through me. I can’t weight to start putting up big weight at my size!

76

MONDAY 8/3/15

-Snatch Work

-Front Squat → NEW PR!
45x10
95x5
115x3
135x2
155x1
165x5
165x5
165x5

-OHP
45x10
95x3
110x1
120x5
120x4
120x3

Pull Ups
10
5
4

-BB Row
150x5
150x5
150x5
150x5
150x5

-Clean Pull
135x3
135x3
135x3

-Snatch Pull
135x3
135x3
135x3

Comments:

FS- I FINALLY got to the most I’ve ever done for FS in my life @ 165. This was the first time that all 3 work sets were a STRUGGLE. I ate horribly over the weekend being at a wedding and being at a bday on Sunday and I think that was reflective in how I felt today. But I pushed through it. I think my reps will look MUCH cleaner on Friday. This was most my upper back was caving since I’ve started. I think I lost some tightness at points.

OHP- The first set felt SUPER heavy. I think I’ll try eating more for 2 weeks before I decide if I’ve hit my first stall point.

BB Row- These felt heavy and I felt I was using more body english than I wanted.

Pull Ups- FINALLY hit 10 again after a long time. That felt good especially with the fact I did these after my rows and pulls lol.

Clean/Snatch Pulls- I do them Chinese style and I REALLY like how these felt. I have to keep the bar closer to my legs during the first pull.

Overall good workout. It was the first full on grinder from beginning to end I’ve ever had. I’m going to increase my calories this week by eating 1 more small meal for 2 weeks and see how I feel.

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Today is the first day I’m going to add back squats back into my program. While it is still light I’m going to put them in the middle of my week with my deadlifts. I’ll add 10lbs per week for now just to make sure my form is spot on. Today’s workout will be a bit shorter today because I’m helping my friend get back into working out.

WEDNESDAY 8/5/15

-Back Squat (Oly Squat)
45x10
65x5
95x5
95x5
95x5
95x5
95x5

-Deadlift → NEW PR!
135x5
185x4
205x3
225x2
245x1
255x5
255x5
255x5

-Overhead Squat
65x6
65x6
65x5

-Good Morning → Going to start doing these every workout with light weights.
45x10
65x10
65x10

-Front Squat Rack Holds
295x30 sec
295x30 Sec
295x30 Sec

Ab Roller
-1x20

-EAT BIG!

Comments: It felt good to do back squats after so long. I was doing them with pauses to make sure I was staying tight. I can tell I REALLY need to stretch my hamstrings and calves more aggressively. I still have a a bit of butt wink, but I think within 1 month I can eliminate it completely. Front Squatting this whole time has DEFINITELY improved my back squat form. Excited for Friday’s workout!

78

FINALLY new PR of 255-3x5 in DL. So pumped. I thinking starting next week I’m going to do my Oly lifts on Tue/Thurs/Sat and my strength lifts on Mon/Wed/Fri. Since I’m still really technique heavy on my Oly lifts I don’t think it would interfere too much with my strength days. But once I am doing reps with 95lbs Snatch/135lbs C&J I’m going to move to a 4 day split because it will be time to really trying to push the weight.

79

FRIDAY 8/7/15

-Front Squat
45x10
95x5
115x3
135x2
155x1
165x5
165x5
165x5

-OHP
45x10
95x4
120x1
115x3
105x5
115x4

-BB Row
155x5
155x5
155x5
155x5
155x5

-BB Hip Thrust
95x10
95x10
95x10

Todays workout was the WORST one I ever had. Nothing felt right from beginning to end.

I’m going to stick with these weeks weights next week and see how it goes. I’ll add lbs to my DL, but besides that I’ll stick with everything else. DAMN, I’m so mad.

I think today was a good day to reevaluate everything. I think I need to work in phases over the course of the next year.

Phase 1 - Basic lifts & strength, AGGRESSIVE mobility, AGGRESSIVE Oly technique work, AGGRESSIVE APT fix
Phase 2 - STRENGTH FOCUS, maintain/expand mobility, ADD weight to Oly lifts
Phase 3 - Transition over to a full on Oly lifting program.

My hamstrings, calves, hip flexors, shoulders, chest, thoracic spine are SO TIGHT. I need to aggressive get on those so I can start doing the lifts properly and quicker. After I can do an RDL with my back straight at a 90 degree angle is when I know I’ll have the correct hamstring/calf mobility. I also need to do lots of lower abs, loosen up my hip flexors and LOTS of BB hip thrusts to get my glutes nice and strong and get my pelvis to be neutral. This also means LOTS of OHS with the broomstick to get my shoulders right. When I lock my hands behind my back and try to raise my arms I LITERALLY can only get 4 inches up!!! That’s horrible.

Today was the first day that hit me I NEED TO STICK TO THE BASICS for a while. I think I need to go back to SS type of routine. Meaning just 15 heavy sets, and a lil bit of accessory work. I think I’m going to do Squat/Push/Pull with Pullups + BB Hip Thrust + 2 Abs exercises (Ab Roller + Planks). I think anything from 20-25 TOTAL sets is perfect for me.

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You seem to change your approach quite a lot. I get the appeal of changing things up, and I’m as guilty as the next person of doing it, but in my experience it’s not a very productive way to train.

To combat this, my approach recently has been to work in 6 week blocks in which I stick to the plan, the trade-off being that every new idea I come up with in this time can be “included in my next block”. Odds are, by the time I get to my next block, I’ve forgotten all about them and my program will look largely similar. So far, I’m making the best progress of my life because I’m letting the basics do the majority of the work.

Not saying for a second this is how you should do things, I’m far from the biggest/strongest/best at O-lifting on this site (My approach had always been brute force and ignorance, what I lack in brute force, I make up for in ignorance), but it’s something to think about.

81

[quote]dagill2 wrote:
You seem to change your approach quite a lot. I get the appeal of changing things up, and I’m as guilty as the next person of doing it, but in my experience it’s not a very productive way to train.

To combat this, my approach recently has been to work in 6 week blocks in which I stick to the plan, the trade-off being that every new idea I come up with in this time can be “included in my next block”. Odds are, by the time I get to my next block, I’ve forgotten all about them and my program will look largely similar. So far, I’m making the best progress of my life because I’m letting the basics do the majority of the work.

Not saying for a second this is how you should do things, I’m far from the biggest/strongest/best at O-lifting on this site (My approach had always been brute force and ignorance, what I lack in brute force, I make up for in ignorance), but it’s something to think about.[/quote]

You know man, this weekend I was thinking about this. I think in today’s world, especially being a fan of lifting in general its easy to get caught up with TOO MUCH information. I’ve always been a person that’s thirsty for knowledge, so when I learn something new that makes sense to me I want to try it out.

But even in my lifting infancy the one thing I have noticed is keeping things simple and sticking with the basics will net the most results. So I decided starting this point until the end of November I’m not going to change a THING. No extra exercises added at all during this time. I have to just stick to the plan. I’ve gotten to a relative strength level just changing things all the time. So I’m SURE if I just really stick to the program and PUSH myself it will work. At the end of October I’ll assess where I’m at.

WORKOUT 1
-Front Squats 3x5
-OHP 3x5 + Pull Ups
-BB Row 5x5
-Abs + Planks
*GHR

WORKOUT 2
-Back Squat 3x5
-Shoulder Circuit 3x10
-Deadlift 3x5
-Abs + Planks
-Farmers Walks 3xF

WORKOUT 3
-Front Squat 3x5
-OHP 3x5 + Pull Ups
-BB Row 5x5
-Abs + Planks
*RDL

During this time I will also work HEAVILY to improve mobility and will use NOTHING but the barbell on my off days to get technique down for the Olympic lifts. I think this approach will help me hit the ground running at the end of November when I do want to transition to the Olympic lifts fully. All my muscles should be firing properly and my form should look pretty good.

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STARTING AM WORKOUTS from now on. So will do my first on Wednesday morning!