video of the front squat today.
this series is sweet.
LOL Shanks’s voice could probably motivate you through just about anything. Calling a pussy all throughout, and then when you succeed, he’ll still call you a pussy lol.
Month 2; Week 3; Day 3:
Morning:
- Nothing.
Training:
- Bodyweight: 79.7kg
- BW squats: 25 reps
- Leg swings
- Shoulder dislocates
Squats:
- Bar x 6 x 5
- 50kg x 3 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 110kg x 1 x 1 - UGLY
- 100kg x 5 x 2 - UGLY
Total lifts: 57
Rest : When breathing returned to normal
Snatch:
- bar x 1 x… not happening today
(no rest)
Front squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1 - Dont even remember doing this.
Total lifts: 33
Notes: Back squats are the shittest exercise ever. I am twisting hardcore and there is literally nothing i can do about it at maximal weight. Ive thought about dropping it completely and just doing FS, but that isnt very reasonable, considering im not doing olympic lifts at the moment. I just wanted to inflict punishment on myself by doing the volume. Seemed to work. Snatches just werent happening, i was too pissed off to be doing the bar, too angry that i havnt hit 120 this week. So i just moved unto front squats. They were great, but i think i kinda blacked out on 100. All i remember is walking it out and then i suddenly started walking back and the weight was racked lol. Asked the other dude in the gym and he said i did it well and deep. IN4 BAR CHOKING.
IN other news, the coach messeged me back and said everything is sweet. He did however warn against the effects of training to maximal 2x a day as i havnt adapted to the olympic lifting load and that is understandable. So when i get there ill be doing them 3x a weekish, may go more depends how i feel i suppose. Broz has also said that you gradually add them in, not all in one big heap like i was planning on doing. lol.
IN MORE news. I failed a paper because i completely left out a section. I am so fuckin mad. I was on a distinction ( B in America (think they still use letters ?) ) before assignment and now i am on a Pass ( C- ). Thankfully i am still passing, but i am not a C student. Focus must be spread evenly across all things of life.
that is all.
[quote]spar4tee wrote:
LOL Shanks’s voice could probably motivate you through just about anything. Calling a pussy all throughout, and then when you succeed, he’ll still call you a pussy lol.[/quote]
The most manliest voice.
I could imagine him being an outlaw in old western times with a cowboy hat chewing on tabacco hahaa.
i slept for 12 hours and feel great. But now i gotta catch up on eating etc
Month 2; Week 3; Day 4:
Morning:
- Groin stretch @ 2 min
- EXT hip stretch @ 2 min
Training:
- BW: 79.6
- BW squats: 25 reps
- Static hip stretch
- Leg swings
- shoulder dislocates
- quad rolling
Squats:
- bar x 6 x 5
- 50kg x 2 x 3
- 60kg x 2 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 110kg x 1 x 1
- 120kg x 1 x 0 - got stuck
Total lifts: 46
10 min rest
Box cleans:
- bar x 4 x 5
- 40kg x 3 x 3 - not feelin it, ill just keep doing bar work, until i get bumpers
Total lifts: 29
Front squats:
- bar x 2 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 0 - Took too long of a rest
- 60kg x 1 x 15
Total lifts: 38
Notes: I dislike training in the afternoon greatly. Wasnt fun but at least i caught up on my meals. Well Back squatting was the best it has been all week. Quad felt like it was going to rip off at the start so i just rolled the fuck outa it, seemed to come good. 110 felt awesome, but 120 i just got pinned. i was able to bounce, then i let out all my air and bam got stuck. A training buddy was saying that i am screwing around too much at the bottom in relation to my feet. When i walk out i always look down to see if my feet are even. An old habit. During this time i let out a lot of air and lose tightness. Again a habit i have formed. Started doing box cleans and warmed up well but then i just thought what is the point of doing box work. Im only strengthening one part of the lift. So im just going to keep doing bar work over and over again. This is extremely tedious but necessary. FS were good and bad at the same time. My right need was wobbling a bit, i think this is due to my shoe not being as tight. Other than that they were fine.
BTW got my left oly shoe replaced hassle free. So thats a +. Also thinking that when i get back i am going to have to join the private facility as i cant simply go from doing the oly lifts 3x a week and adapting to doing bar work again. Just doesnt work. Goodbye money.
Month 2; Week 3; Day 5:
Morning:
- nothing.
Training:
- BW: 80.5kg
- BW squats: 25 reps
- Leg swings
- Groin stretch
- Shoulder dislocates
Squats:
- bar x 6 x 5
- 50kg x 5 x 3
- 60kg x 2 x 2
- 70kg x 2 x 2
- 80kg x 1 x 2
- 90kg x 1 x 1
- 100kg x 5 x 1
Total lifts: 61
Notes: I need to fix back squats. Which is why i just did them today. Took like 1 hour and a bit to get through everything. I was focusing on not looking down, not letting too much air out before the lift, setting feet upon walk out, keep chest high etc. Got it on some, didnt on others. I am going to keep doing this with back squats. I WILL MAKE THEM AWESOME. tomorrow ill FS. Didnt today because i ended up getting cold and they just didnt feel right and i was literally starving. Cold weather + rain = shit day.
Going to need to add in bar tech work for the snatch n c&j more often. 11th of June my commercial gym is shut for some random holiday so time to snatch & C&J with some real weight. Should be good. On that day i am thinking of not even BS or FS, just getting straight into the lifts, that way ill be able to focus a lot more energy. I imagine anyway thats what will happen when i go back home and lift as we only have 2 hours ( 6 - 8 am) in the morning to lift.
Time to have a coffee and study ma arse off.
Do you think I should do this ACV thing before meals/after meals or just randomly throughout the day no where near my meals?
Love that Donny Shankle video. His voice is beautiful.
Seeing some good shit in here. Good work, man.
CS
[quote]Spock81 wrote:
Do you think I should do this ACV thing before meals/after meals or just randomly throughout the day no where near my meals?[/quote]
Doesnt really matter to be honest. I have mine before i go to bed now anyway. When i was being real strict on myself it was morning, after gym and before bed. Also take the lemon in the morning as well, itll give you heaps of energy.
[quote]Jab1 wrote:
Love that Donny Shankle video. His voice is beautiful. [/quote]
seems like a pretty down to earth guy. / slight homo.
[quote]CSEagles1694 wrote:
Seeing some good shit in here. Good work, man.
CS[/quote]
Its all consistency atm. Pretty pissed that i havnt hit 120 this week. Just gotta keep pushing and push harder.
Month 2; Week 3; Day 6:
Morning:
- Back rollin
- EXt hip stretch
- Groin stretch
- Calf rollin
Training:
- BW: 79.8
- BW squats: some
- BW squat holds - basically just focusing on keeping my torso upright.
- Leg swings
- Static hip stretch
- Standing Fire hydrains: until hip stopped clicking
Squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 110kg x 1 x 1
- 120kg x 1 x 1 - FINALLY
- 122.5kg x 1 x 0 - DAMN
Total lifts: 35
5 - 10 min rest
Front squats:
- Bar x 5 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1 - Dont remmeber this lift lol
- 90kg x 3 x 2 - PR!
Total lifts: 44
NOTES: FINALLY got 120. Back squatting felt fuckin amazing. Everything was spot on. Moved my stance in a little, fixed my feet quicker and just sat back more. Really focused on looking up as well or neutral. I think i was taking Broz’s saying that the squat is just you sitting down and standing up too literally. Hopefully i can replicate this every single day and im going to put a lot of effort into doing just that. Front squats were pretty awesome as well. Weight was transfering from my heels to toes though which aint that good but eh, ill work on it. Been watching a lot of olympic videos lately and ive noticed that a lot of athletes have pauses, not very long, at the bottom of cleans and snatchs. I am thinking of doing < 90kg as paused. I know the chinese use pauses in BS & FS. I am not sure if the bulgarians used pauses in their FS. Anyway i am extremely happy i got 120 this week.
[quote]jacob-1310 wrote:
Donny Shankle Mugged - YouTube [/quote]
badass
Month 2; Week 3; Day 7:
Morning:
- Nothing
Training:
- BW 79kg
- BW squats: 25 reps
- BW squat holds
- Standing fire hydrains: Until hips were warm
- Static stretch
Squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 2 x 1
- 90kg x 1 x 1
- 100kg x 1 x 2
- 100kg x 1 x 1
- 110kg x 1 x 1
- 115kg x 1 x 1
Total lifts: 38
(no rest)
Clean:
- ? - Wasnt counting reps or sets
Notes: Good day today. Squatting was good. Got my set up nearly as perfect as yesterday, but i widened my stance a little. All in all still happy, 120 + will be broken soon. I was being so explosive today, like the bar was bouncing off my back. Even 115 got a little air. lol. Thats basically all to say.
Month 2; Week 4; Day 1:
Morning:
- Nothing.
Training:
- BW: 80.2kg
- BW squats: 25 reps
- BW squat holds
- Fire hydrains
- Shoulder dislocation
Squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
- 110kg x 1 x 1
- 120kg x 1 x 1 - OFF TOO A GOOD START
- 105kg x 1 x 2
- 105kg x 2 x 1
Total lifts: 39
5 min rest
Snatch:
- bar x ?
(no rest)
C&J:
- bar x ?
5 - 10 min rest
Front squats:
- bar x 4 x 5
- 50kg x 2 x 3
- 60kg x 1 x 2
- 70kg x 1 x 2
- 80kg x 1 x 1
- 90kg x 1 x 1
- 100kg x 1 x 1
Total lifts: 33
Notes: Good day. BS is soooooo good now that ive fixed technique. If i can hit 120 everyday thatd be sickening. Snatchs were pretty good to be honest. There were some reps that sucked because the bar was travelling to far behind my neck. C&J were good, but i think the bar just screws up my catch, i kinda keel over a bit. Dunno. FS was eh. I was pretty destroyed by the end of it though. Cant wait till exams are over and im back home training. Im basically going to be doing this
Day1
AM:
oly lifts
PM:
BS & FS
Day 2
AM:
BS & FS
PM:
BS & FS
Day 3
AM:
oly lifts
PM:
BS & FS
Day 4
AM:
BS & FS
PM:
BS & FS
Day 5
AM:
Oly lifts
PM:
BS & FS
Day 6:
AM:
BS & FS
Day 7:
REST or sprints or BW squat holds or something, the facility im training at wont be open.