second dudes deadlift is insane.
AAU National Qualifier - YouTube
Broz’s powerlifter.
Month 1; Week 3; Day 1(adaption)
Morning:
- Calf rolling
Training:
- BW squats: 15 - 20 reps
- Mountain climbers: 12 reps
- Groiners: 12 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings in a bunch of directions
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 2 x 1 - PR
- 90kg x 3 x 2
Total lifts: 40
5 - 15 min rest
Clean & Jerk:
- Bar x 3 x 5
- 40kg x 2 x 2
- 50kg x 3 x 1
- 55kg x 5 x 1
Total lifts: 27
Notes: Didnt eat properly this morning so was feeling a bit on the sluggish side. Training partner was also feeling sluggish + i was suffering from anxiety attacks from coffee lol enough with lame arse excuses. Was getting into some good positions during the warm ups, still really need to focus on sitting back on my heels, but thatll come. Speed was awesome until my first 100kg. Nervousness kinda took over, i still dont know how i made the lift tbh. I basically bounced up then fell down a bit and then completed the lift. I really need to bring my hips through as fast as possible. Other than that im really happy with how this morning went. Found a few problems with cleans. I need to catch the bar way more upright. thatll make the second (?) part of the lift easier. all in all good session. The weeks seem to be going by so quickly now.
@ 2:00 there is a bulgarian oly lifter squatting 3.5x bw
Month 1; week 3; Day 2:
Morning:
- Groin stretch @ 1 min ea side
- Calf rolling
Training:
- BW squats: 18 reps
- Mountain climbers: 12 reps
- Groiners: 6 reps
- lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings in a bunch of different directions
- Shoulder dislocations
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 2 x 1
Total lifts: 34
5 - 10 min rest
Front squats:
- Bar x 4 x 5
- 40kg x 2 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 70kg x 1 x 1
- 75kg x 5 x 1
Total lifts: 36
Notes: Man today was hard to get through. I literally could of fallen asleep between sets. Anyway i kinda got into a state of meditation (no homo) where everything started to feel the same. Wasnt even concentrating on the weight or anything and looking back at the first set of 100 i destroyed it. Front squats were also great. Some sets i paused, others i didnt. Moved my stance in a bit and that was good. Front squats didnt make me feel 100% today. Got some sharp knee pain in my left thats weird. Weird = not good. But hopefully its just my body tryna tell me to quite. Will be ignored until something pops or breaks LOL!. All in all it was an amazing session. I just felt tired.
I lol’d hard
Month 1; Week 3; Day 3:
Morning:
- Nothing
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Shoulder dislocates: 12 reps
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 2 x 1
- 90kg x 5 x 2
Total lifts: 44
Snatch’s:
- bar x 10 x 5
Total lifts: 50
Notes: Woke up early to make it to class and then ended up missing it, which made me so furious, so i ended up going to gym mad. Was an average session i suppose. Squatting <90kg is getting increasily easy. Which is a huge positive. Im still not placing enough emphasis on putting weight on my heels. But form is getting way better. I really need to do a bit of ext hip rolling & stretching. Snatch’s were brutal. I could have supplied water to 10 children for a day. Bar was moving quick, will attempt a lift at private gym when i go next week. All in all it wasnt a bad day.
[quote]jacob-1310 wrote:Finally get to take some fish oil, trying to not use it during my adaption, Ivan said anti inflamatories slow the adaption process.
[/quote]
This is interesting, know anything more about it? I can envision ways that would make sense…
Big congrats on your first wunhundy skwat brah!
[quote]Jab1 wrote:
[quote]jacob-1310 wrote:Finally get to take some fish oil, trying to not use it during my adaption, Ivan said anti inflamatories slow the adaption process.
[/quote]
This is interesting, know anything more about it? I can envision ways that would make sense…
Big congrats on your first wunhundy skwat brah![/quote]
Thanks for stopping in man. Hopefully i can squat more than a 12 year old Chinese girl soon
To be honest i really dont. I was reading up on the method from another olympic coach and on the footnotes he was saying that Ivan said not to take fish oil during the adaption. Because of Ivans reputation i instantly believed hahah (probably not smartest thing to do,but generally i dont do this), but thinking about it logically, if your joints, tendons etc are getting lubricated via external substance (fish oil) everyday than your body doesnt need to adapt that part (?). Ivan also coulda done it to filter out those who arnt dedicated enough, he was one crazy motherfucker. Wish i had more information to give but i really just went out on an impulse.
http://startingstrength.com/articles/bulgarian_training_moser.pdf theres
the link to the artcile i got it from, if you wanna check it out. Other than that a lot of research goes against what Ivan says.
Month 1; Week 3; Day 4:
Morning:
- Calf rolling
- Ext hip rolling
- Groin stretch @ 1 min ea side
- Ext hip stretch @ 1 min ea side
Training:
- BW squats @ 15 reps
- Mountain climbers @ 12 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings in a bunch of different directions
- Shoulder dislocates
Squatting:
- 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 2 x 1
- 90kg x 3 x 2
total lifts: 40
5 - 15 min rest
Front squats:
- Bar x 4 x 5
- 40kg x 2 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 70kg x 1 x 1
- 75kg x 5 x 1
Total lifts: 36
notes: Today was so easy. Everything was moving so well and it all felt light as. Guess my mind set was just in it today. Still kinda in awe at how well it was all moving, no pain anywhere. Accept when i had to kneel down. Last set of front squats at 75 i took a massive pause, probably about a 10 count and that moved a little slow but felt good. Everything was feeling great. INB4 tomorrows awful session.
dude clean & jerked 3x his BW. Insane.
Month 1; Week 3; Day 5:
Morning:
- Nothing
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Static hip stretch: 10 - 15 sec ea side
- Shoulder dislocates
Squats:
- bar x 4 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 2 x 1
- 90kg x 4 x 2
Total lifts: 45
10 min rest:
- quad & calf rolling
Clean & jerk:
- bar x 3 x 3
- 40kg x 3 x 2
- 50kg x 3 x 1
Total lifts: 18
(no rest)
Front squats:
- 50kg x 2 x 3
- 60kg x 1 x 7 - PR
- 65kg x 1 x 8 - PR!
Total lifts: 21
Notes: Today back squatting was so good, i was actually suprised. I have adapted to squatting 100 daily. This madness may actually work. Nothing really to say about squatting, it was just like yesterday, deep, fast, solid, thick,tight (no homo) etc. Clean & jerk sucked arse. I actually did about 10 reps on my first set of 40 because i kept power cleaning it. Didnt count them, this made me mad. 50kg was pretty good actually, although i have a problem, its like i jump and then move my feet out and my feet are uneven, this will cause problems. and untop of that i didnt work up to what i wanted which was 55kg. To counter this failure, i decided to kill myself on front squats. All the sets n reps were done in less than 5 minutes. I have decided that every time i dont get a lift or i dont get what i wanted on that day (ie, my daily max so for BS = 100kg, FS = 70kg C&J= 55kg bench= 80kg) then i do front squat reps. This will teach me. lololol. I also realised that this training for someone who isnt doing it IS insanely boring. Time to eat and recover.
Month 1; Week 3; Day 6:
Morning:
- Nothing again.
Training:
- BW squats: 15 reps
- Mountain climbers: 10 reps
- Groiners: 10 reps
- Lower back thing: 12 reps
- Fire hydrains: 10 reps clockwise, 10 reps anti clockwise
- Leg swings in a bunch of directions
- Shoulder dislocates
Squats:
- Bar x 4 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 3 x 1
- 90kg x 5 x 2
Total lifts: 47
10 min rest
Speed pulls, hook grip, clean stance @ 70%ish (i rounded up 2.5kg)
- bar x 4 x 5
- 60kg x 2 x 3
- 70kg x 1 x 2
- 80kg x 1 x 2
- 90kg x 1 x 1
- 100kg x 10 x 1
Total lifts: 41
NOTES: Thought today was gonna be horrible. My warm up sets were moving slow as, until second set of 60 and i didnt really wake up till my second set of 100. my 90 x 5 x 2 was done in less than 5 minutes, which i am insanely proud of. Squatting was easy and thats really all there is to say about it. Kinda developing sore feet after squats though, tight calfs i think. Speed pulls were great. I actually really got into them. Looking forward to tomorrow. I have also realised my training is getting later and later in the morning. I first started training at 8am - 9am. Now im reaching 10am +. Ive decided that if i dont get inbetween the hours of 8am - 9am then i am going to kill myself on front squats. Saturdays n Sundays n public holidays dont count. Weighed in at 80kg BW today with shoes on. Thats about been the average this week.
Squats seem to be getting better every time. Nice work.
[quote]Jab1 wrote:
Squats seem to be getting better every time. Nice work.[/quote]
Take a look at the comparison. I still dont believe it lol.
& thanks dude.
Month 1; Week 3; Day 7:
Morning:
- ext hip rollin
- Groin stretch : 1 min ea side
- Ext hip stretch : 1 min ea side
- Calf rollin
Training:
- BW squats: 15 reps
- Mountain climbers: 12 reps
- Groiners: 8 reps
- Lower back thing: 12 reps
- Fire hydrain: 10 reps clockwise, 10 reps anti clockwise
- Shoulder dislocations
- leg swings in a bunch of different directions
Squats:
- bar x 4 x 5
- 50kg x 10 x 3 - all paused for 5 - 10 count
total lifts: 50
10 min rest
bench:
- bar x 4 x 5
- 40kg x 2 x 3
- 50kg x 1 x 2
- 60kg x 1 x 2
- 70kg x 1 x 1
- 80kg x 1 x 1 - long pause
add slingshot - 90kg x 1 x 1
- 100kg x 1 x 1
- 105kg x 1 x 1
total lifts: 35
(no rest)
Self punishment; Front squats:
- bar x 3 x 5
- 50kg x 2 x 3
- 60kg x 1 x 12 - PR
- 65kg x 1 x 9 - PR!
Total lifts: 42
Notes: The long pause squats were so good, very comfortable. Some i had to walk forwards instead of backwards cause 2 girls were infront of me doing bent over rows and i was too distracted LOL!. Benching was okay, got a little tricep pain in left, nothing major, nothing bad enough to make me do a curl n left shoulder is still a homo. Self punishment for not making it to the gym at 10 am. Got in at 11 am. These killed, but the PRs are great. I am one happy man.
Things ive learnt this week in regards to back squatting:
- BS is an extremely simple exercise. You sit down and stand up. What your knees, ankles, arse does is irrelevant.
Ive also decided not to wave back down to 85% next month, im going to stay at 90% (100kg) then go up to 95% (105kg) and then start maxing. I dont see the point in dropping back to a weight that ill be doubling next week tbh. Keen for tomorrow, get to go and visit private facility again & im going to go for Clean & jerk PRs and Snatch PR. Self punishment wont count tomorrow as the gym dont open till 5 pm.