Neural Charge last night
Warm-up Complex with Bar
Power Snatches - 95# 5x5
Nothing special. Had a long day. Was not able to work out in the morning as I had to work very early with some livestock.
AM Push Workout
Warm-up Complex with Bar
Power Snatch (3 sets)
- 95x3x5
Chin-ups (8 sets)
- worked up to 45x1
Push Press (19 sets?)
- worked up to 255x1 (easy 255)
- missed 265x3 (all 3 reps were barely short of lockout)
- 225x3x2
- 185x3x5
- 135x15
Adding ME Chin-ups to my lineup for 10 or 12 days or so. Will likely practice them everyday. Don’t currently have a goal but am going to just see where I go.
Awesome workout. Felt great this morning. Sunday’s are always amazing as Saturdays are my Carb Cheat Days.
Tonight will likely be Neural Charge training. I give credit to last night’s NC session to my beautiful session this morning.
Tomorrow morning will be Pull Day. Power Snatches (maybe max if I feel good, otherwise Activation), Chin-ups (probably 3RM), and SGHP (max baby).
Tomorrow afternoon will probably be BJJ (if I have enough training partners, only need 1 I guess but 2 or 3 is nice variety).
That’s all for now. Will hopefully have a video for ya’ll tomorrow. Have a nice day! (might post that diet that I’ve been talking about, we’ll see what I have time for today)
AM Pull Workout
Warm-up Complex with Bar (3 sets)
Power Snatch (6-8 sets not including high pull)
- 95x2-3x3
- 135x2-3x3
- worked up to 175
- 195 high pull
SGHP (6 sets)
- started at 225
- worked up to 315 for 2 singles (felt really heavy)
Sumo DL (4 sets)
- started at 315 for 2x2
- moved to 405 for 2x1
- missed 455 (wouldn’t budge)
Pendlay Row (don’t remember how many sets)
- worked up to 195x3
Chin-up (not very many sets)
- worked up to 2 sets of 3 with a 45 pound plate
NOTES:
Where do I begin. Today was an OKAY workout. Um, I slept good, but I slept way too long. I felt good, but the weights just felt heavy today.
I did more exercises than I usually do in a single session, but after PS and SGHP didn’t go so well (just wasn’t feeling explosive), I decided to try some movements that I don’t do very often. My pulling sessions may continue to look like this for a while, as I enjoyed Sumo DL and Pendlay Rows, but this will mean less working sets with SGHP, but that’s just fine (of course this is subject to change on a whim).
Tomorrow is Squat Day, which I exchanged last cycle for some NC workouts. Tomorrow I will work up to 185 Power Snatch and STOP. I will then work up to a heavy single in my Box Squats. Box Squats are an exercise that I like to get a lot of volume with, so this workout will not look like my Pull Day, where I had variety. It will be plain and simple. I will end the workout with Chin-ups.
Day after will be Carry Day. Power Snatch, Chin-ups, TB Carries, Plate Carries, done.
Followed by Push Day. PS, Push Press, BP, Chin-ups.
As you can see, aside from Squat Day, I am starting to add in a little bit of extra exercises. This will mean less working sets on my Main Exercises, but I would like to start working different mechanics while keeping the movement pattern the same (I.E. Push Press to Bench Press).
This is all that’s really on my mind at the moment. I gave you today’s workout, as well as the remainder of the cycle and the beginning of next cycle with some minimal changes. If I think of anything else I will be sure to add.
EDIT:
Something that sort of popped into my mind. As I hit a huge PR of a 365 SGHP, I will probably back off of these for a little while and focus on explosive Sumo DL.
Tonight will be Neural Charge training.
PM Neural Charge Training
Power Snatch
- 95x5x5
[quote]howie424 wrote:
[quote]LoRez wrote:
How did you learn the snatch? You make it look easy.
I’m feeling quite a bit more control over the barbell in motion now that I’ve been doing SGHPs, but I really don’t feel comfortable getting underneath it. Honestly, it’s mostly fear that’s kept me from even trying with a light weight.[/quote]
I actually learned the Clean first. The Clean has always come naturally to me, and with plenty of research (and CT’s help) I was able to clean up my form. When I moved on to Snatches and SGHP everything came easy I guess.
Some things that will help you with your Snatches.
- Muscle Snatches - for these you don’t actually have to get under the bar, so this should really help teach you to extend fully and pull all the way through. Once you are ready to move onto Snatches all it requires is a small dip down (1/4 to 1/2 squat) and you should be able to catch them just fine.
- Behind the neck Push Jerks - these helped me tremendously. Rest the bar on your back as if you are going to do a Back Squat, and perform a Jerk. Be super careful when lowering the bar onto your back, start with the bar or 95 pounds for a while. Make sure you lower/drop the bar onto the traps. This will teach you to dive under bars. You can even do these between sets of snatches with another bar.
I would start off light to get the movement pattern down (which are both super easy to learn), and then you can load these up as long as you remain safe. Keep doing your regular Snatch work. Try and get some videos for me as well as I will do my best to help you out. I’m not Olympic Weightlifter but I have done a good job at learning the Snatch and Clean via the internet, so I will give you all the help I can give. [/quote]
Thanks, that will help quite a bit when I get around to learning them.
Right now I’m just going to stick to CT’s Max Muscle layering routine, without trying anything outside of that. I’ve got some rotator cuff tendon issues that I’m trying to heal up, so as much as I want to work on learning the power snatch and improving my power clean, both of those put my shoulders in compromising positions.
I mean, really, I want to get my strict press numbers up, but the doctor said no for now. At least SGHPs, bench press (from pins, any lower is too much according to my doc), and snatch-grip deadlifts have been ok’d. Injuries suck.
I did manage to get a 15lb PR on my SGHPs today though, from 145 to 160. Happy about that.
AM Squat Day
Didn’t sleep so well last night. It showed today.
Power Snatch
- worked up to 185
ATG Squats
- worked up to 355
Sumo DL
- worked up to 405
Chin-up
- 45x2x3
Very low volume, high intensity. Sweating like a whore. Kind of a shitty workout. I haven’t ATG Squat and Sumo DL in a long while. I have lost quite a bit of leg strength, despite my high numbers in the Power Snatch and SGHP. Once my tournament is over I will Squat and DL like it’s cool.
Less than 2 weeks until showtime. I will start winding down my training around Saturday. Tomorrow is a Carry Day. Power Snatch, Chin-ups, TB Carry, Plate Carry.
Thursday Push, Friday Pull, Saturday Squat, Sunday Carry. Rest of next week will be NC sessions and light BJJ. I am looking to put on about 5 pounds during my deload, and according to past experiences, I will see incredible strength increases just in time for my tournament.
This is all for today. If I think of anything else I’ll post.
AM Push Day
Muscle Snatch with Bar (3 sets)
Power Snatch (8 sets)
- 95x3x3
- 135x3x3
- worked up to 175
- missed 185 twice
Push Press (12 sets)
- 135x3x3
- worked up to 235
- 185x5x5
Bench Press (3 sets)
- 225x3x3
Chin-up (3 sets)
- BWx3x3
NOTES:
Have not been sleeping well the past 3 or 4 nights. Also have been consuming less MAG-10 and more whole food throughout the day. The result? A decrease in recovery time and neural efficiency. Everything felt solid, but didn’t really mess with any big weights. Got a little tired towards the end as you can probably tell by the lack of volume in the last 2 exercises.
Diet will be back to MAG-10 throughout the day for the next week and a half until my tournament. I need the recovery. As far as training goes, I will finish this cycle and then be doing NC workouts until tournament.
AM Pull Day
Was very tired this morning. Had a Spike but it didn’t do much. Can’t wait to deload before this tournament! That’s where the gainz come.
Muscle Snatch with Bar (3 sets)
Power Snatch (9 sets)
- 95x3x3
- 135x3x3
- worked up to 185x1
Sumo DL (8 sets)
- 225x3x3
- 315x3x3
- 365x1
- 405x1
- tried 425, could have definitely got it but it would have been a grinder so I stopped
Deadstart Row (5 sets)
- 185x5x5
Chin-ups (6 sets)
- 20 reps with BW
Starting to wind down on the volume a bit, but still pushing the intensity. Tomorrow will be Box Squats. Low volume, high intensity. Then Carry Day as normal, followed by tons of recovery work.
I am not incredibly satisfied with my endurance right now but it’s a little late to improve. I think I have enough strength-endurance to push guys around. If I can end some of my earlier matches quickly that will save me some energy.
Anyways, it’s almost show time, and I’m ready to kick some ass.
AM Squat Day
Power Snatch
- worked up to 185 and stopped
Box Squat to Parallel with Medium-stance
- worked up to 415 and stopped
Chin-ups
- 5 singles with 45 pounds with 30 seconds of rest
Easy session. Really starting to wind down and deload. Matched a 415 Box Squat PR and decided to hang up the shoes. I probably could have hit 425 and made it look prettier than my last attempt but it would have been a grinder and I probably would have shit my pants.
Tomorrow I will essentially “fool” around with different carries and holds. Probably Trap Bar Carries, Plate Carries, maybe some Bear Hug and Overhead Carries. Next week will all be light Power Snatches - probably working up to that 185 range for the beginning of the week and slowly winding down to 135 and finally 95 for the Thurs and Fri before my fights. Want to keep the nervous system activated and recovering all the way up until my matches. Then I unleash fury.
A little update on my training:
As you may or may not know by now, I have a No-Gi Submission Grappling tournament coming up this weekend. Right now I begin deloading up until the event.
After my tournament, my training will change drastically. In fact I will be reverting back to an old method that I love called Max-OT Training. I will get into more detail once the time comes for me to start training hard again.
Today was a “preview”, if you will, of one of my Max-OT days. I was going to do carries today but decided to try out a day from my future routine. As I remember, Max-OT is brutal and very fun.
Here is the story of the wreckage:
HAMS/BACK THICKNESS
Sumo DL
- 305 - 6/6/6
BB Shrug - 365 - 6/6
Yate Row - 265 - 6/6
Yate T-bar Row - 135 - 6/6
Glute-ham Raise - BW - 6/6/4
This will be, give or take a few exercises/sets, my HAM/BACK THICKNESS DAY.
I regret to inform that I will be backing out of my BJJ tournament due to a number of reasons. I will explain later.
Here is Max-OT Wednesday, Chest and Abs
Flat BB Bench Press
225x3x6
Decline Smith Bench Press
275x2x5
Dips
25x2x5
Barbell Rollouts
65x3x6
Did not meet specs on Ab work, but I was feeling very tired after the rollouts. Would also have liked another set on the Decline. I am very fatigued right now. Changing of the weather, changing of jobs, just not a good time for me right now physically. Carry on my wayward son.
[quote]howie424 wrote:
I regret to inform that I will be backing out of my BJJ tournament due to a number of reasons.
[…]
I am very fatigued right now. Changing of the weather, changing of jobs, just not a good time for me right now physically. Carry on my wayward son.[/quote]
Sorry to hear that.
Also, why the switch to Max-OT? Just getting bored?
[quote]LoRez wrote:
[quote]howie424 wrote:
I regret to inform that I will be backing out of my BJJ tournament due to a number of reasons.
[…]
I am very fatigued right now. Changing of the weather, changing of jobs, just not a good time for me right now physically. Carry on my wayward son.[/quote]
Sorry to hear that.
Also, why the switch to Max-OT? Just getting bored?[/quote]
It’s all good. Basically with the onset of cold/flulike symptoms, as well as a few other big changes, I am just not in that 100% state I wanted to be in for this tournament.
I have had great success with Max-OT in the past and wanted to give it a go again. I put on a great deal of size and strength that last time I used Max-OT and am looking to do so again. It will serve as a nice change of pace as well. I really like the simple layout of Max-OT. I also believe that Max-OT will be a lot less neurally demanding as opposed to my previous style of training.
Here is this morning:
POSTERIOR CHAIN (HAMS/GLUTES/BACK THICKNESS)
Sumo DL (not including warm-up sets)
315x3x6
BB Shrug
315x3x6
Yate Row
225x3x6
Yate T-bar Row
135x2x6
Glute-ham Raise
6/6/4
Pretty good workout. I was really able to feel the upper back today.
Morning all. Just wanted to leave a layout of how next week’s new Max-OT training will look. Making a few modifications. I know I posted in another thread that I will not be doing 2 a days anymore, but… we’ll see how this works. I also mentioned I will not be consuming as much MAG-10. I will be down to 2 pulses a day. Possibly 3 on my two-a-days.
Here is:
Sunday - OFF
Monday - AM Max-OT Shoulders/Abs, PM Overhead Carries
Tuesday - AM Max-OT Quads/Back Width, PM Trap Bar Carries
Wednesday - AM Max-OT Chest/Abs, PM Bear Hug Carries
Thursday - AM Max-OT Glutes-hams/Back Thickness, PM Trap Bar Carries
Friday - AM Max-OT Biceps/Triceps
Saturday - AM Vanity Day (abs, forearms, calves, post. delts, extra trap work)
I am guessing that this will be far less neurally and physically demanding than my previous training protocol. With 2-a-days only 4 times a week, and basically 3 rest days (bis/tris, vanity, off).
My PM workouts will consist of Carries, done with conditioning in mind. Probably won’t go super heavy, and will be going for overall distance. Will probably set the clock for 10 minutes and just go.
This is going to be fun. Can’t wait for Monday!
Today will be Biceps/Triceps. Almost a “trial day” if you will, as my actually cycle begins next week. I am going to mess around with pre-pumping the biceps before I hit the heavy curls, of course without going outside of Max-OT guidelines. Very excited.
AM Max-OT Biceps/Triceps (not including warm-up sets)
Rope Curls
80x8/8, 60x8/8
Barbell Curls
95x6/4/4
Hammer Curls
45x6/5/5 (give or take a few reps, can’t remember exactly)
Rope Pushdown
don’t remember the weight or reps, 3 sets of 6-8
Floor Extensions
100x6/4/4 (may have gotten 5 on the second set, don’t remember)
Smith Reverse-grip Bench Press
225x6/6/6
Really fun workout. Haven’t had a heavy arm workout in ages, it’s always been about the pump. I got a slight pump before hitting heavy work so it felt great.
Okay, tomorrow is AM Vanity Day. Just working some show muscles that don’t get isolated during the week. Can’t wait. Sunday will officially begin a new cycle with an OFF Day (lol, what a way to start).
AM Vanity Day (high rep supersets)
Abs - 15/12/10
- Hanging Leg Raises
- Reverse Crunches
Calves - 15/12/10
- Seated Calf Raise - 90
- Leg Press Calf Raise - 180
Rear Delts - 15/15/15
- Incline Reverse Fly - 25
- Incline Reverse Swings - 75
Traps - 15/12/10
- TB Shrug - 235
- DB Shrug - 75
Forearms - 15/12/10
- BB Wrist Curl - 185
- DB Wrist Curl - 75
Pretty fun workout. These muscles all obviously get hit during the week so I didn’t do crazy volume. Just working some show muscles with some higher reps. Tomorrow will officially start my new Max-OT Cycle with an OFF Day, followed by Shoulders on Monday.
I will probably start a new log for Max-OT but I will fill you in with today’s workout.
Shoulders
Military Press
155x6/6/6
Smith High Incline Press (I call it Ruhl Press)
225x6/4/4
One-arm Cable Lateral Raise
30x8, 20x8/8 - went a little heavy on the first set. Probably could have done 30 for 6 reps or so but the shoulders were pretty fatigued at this point.
Abs
Barbell Rollout
95x8x7x6
Weighted Hanging Leg Raise
25/8/8/8 - went a little too heavy on these and didn’t feel the ab contraction as much. I’m gonna stick with 25# for a few workouts and get use to contracting the abs.