That, my dude, is good work.
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Thanks man, appreciate that!
I want a 315 @ 5x5 Front Squat lol. That is my next goal for sure once I get to 315 @ 5x5 for my back squats.
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Yeah, snatches favor long limb guys who are explosive and coordinated, clean and jerks favor stubby people who are really strong.
A snatch you have to be really precise, move the bar a lot faster, and having some extra pulling time (longer limbs) doesn’t hurt. Clean and jerks are heavy enough that they will pull you out of position or crush you.
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Decided to try @Alpha’s style of workout today just to try something different. God damn I was straight up out of gas at the end of my session.I felt like I lost 15lbs of fat just from this workout! Only difference was I did it with straight sets instead of ramping.
INSERT:
10 Min Jump Rope
MGS:
1A. Broad Jump - 4x5
1B. Back Squat - 225 @ 4x8
1C. Ab Wheel - 4x12
SGS:
2A. Vertical Jump - 4x5
2B. Front Squat - 205 @ 4x8
2C. Hanging Leg Raises - 4x12
AGS:
3A. Split Squat - 3x12 (25lb DB each hand)
3B. GHR - 3x15
3C. Good Morning - 3x10 (135lb)
EXTRACT:
10 Min Burpees
NOTES: This was honestly the toughest workout I’ve ever done in my life. I was FLYING through my workout and I was so gassed at the end. Took 1 hour 15 min exactly from the time I stepped into the gym. I literally laid there for 10 minutes after just to collect my lungs and thoughts lol.
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INSERT (10 Min)
Jump Rope
MGS (20 Min)
1A. Chest Supported Row - 135 @ 5x5
1B. Bench Press - 185 @ 5x5
1C. Russian Twists - 4x10
SGS (20 Min)
2A. DB Row - 80lb @ 4x8
2B. DB Bench - 60lb @ 4x8
2C. Russian Twists - 4x10
AGS (10 Min)
3A. Dips - 3x20
3B. BB Curl - 3x20
3C. Tri Ext - 3x15
EXTRACT (10 Min)
Burpees
NOTES: This shit is so much fun. Beating the clock is a different type of fun. I’m going back to regular programming Monday so I can get to my 5x5 BS goal. But once that’s met, I think I might switch to this type of programming. 4x8, 5x5, 10x3 are my favorite rep ranges lol. So this will work out perfectly!!
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BACK SQUAT
135x8
225x3
275x3
315x8 (Rep PR!)
275x8
DOUBLE OVERHAND GRIP DEADLIFT
135x8
225x3
275x3
315x3
335x3
365x1
275x3
AB WHEEL - 100 reps
PUSH UPS - 100 reps
FACE PULLS - 100 reps
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HOT YOGA
90 Min
OVERHEAD PRESS
95x10
115x8
135x5
135x5
135x5
135x5
135x5
DB BENCH PRESS - 3x12 @ 65lb
DB ROW - 3x15 @ 85lb
CURLS - 100 reps
LATERAL RAISES - 60 reps
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OH YEAH!!
That’s creeping on in on 4 hundo for a 1RM
That looks like it was a great workout. I know when I crush squats it makes the rest of the week so nice!
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Working with 135 on the OHP… well done! All your lifts are going well!
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yeah, that’s good stuff on the OHP too! I have 1’s week tomorrow with PR set at 125 but he’s rolling 5x5x135 #Skrong
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I don’t think I could do 405 for a single right now lol. I can do 315 @ 3x5 or I guess now 315x8 in one set. I want to work towards being able to work up to 405x10 for one set. Once I can do that I think I would just want to maintain that for as long as I could during my life.
I agree tho man. Keep it simple, hit the weights hard, and good things will come!
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Thanks man! I don’t think I could bench 225 right now though haha. Maybe for a double or triple. Overhead movements have always come easy to me. I think Im the right build to press OH. I got short arms and pressing OH in general (strict, push press, jerk, db pressing) and rows have been the 2 things that I’ve naturally gotten stronger at fast.
Lol, thanks man, but it took me a little while to get here. I’m going to pound the reps a bit more now that I’m at 5x5 @ 135. I’ll probably work up to 5x8 before I move up in any weight now. I’m a big believer in what @flipcollar has said to me a few occasions, which is really own a weight before you decide to add more weight to it! I don’t “own” 135 just yet.
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I’ve never really done traditional military press. I always did my pressing seated with DBs but I was training mainly for aesthetics and my shoulder was always cranky.
With a good mobility routine, I’ve found I really enjoy pressing but I’m not all that good at the technique yet and not all that strong with it.
Do you have any video of the way you do a military press? Do you use the hip drive/rebound to press like Rippetoe teaches or are you more strict and stay stationary lower body?
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The video by Rippetoe is good, I also like the one on Supertraining with Brian Shaw. @Alpha also has good videos on it (strict or not) on his youtube channel: Brian Alsruhe.
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My mobility is great. Probably why I’ve never had an issue. I mean I can snatch, c&j with out any mobility restrictions. I don’t have any video but I do my overhead press I do them strictly. I do push presses as well but I state it specifically as a push press instead.
But when I’m doing my strict press, I stay stationary as hell. My core is locked in, squeezing my glutes super hard, and making sure my back is fired up. I barely lean back and all push up and stick my head through. When I have the barbell at top, all the load is honestly more on my upper back and my triceps supporting the lockout. It’s the olympic lifter in me lol.
Yuuuuuuuuuup, that’s called goals right there.
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I’ve had chicken legs since I was a baby. I heard if you can squat 405x10 your legs won’t be small anymore, so that’s what I’m banking on! Lol
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Thanks for the feedback. I think I will probably need to video and post for a form check sometime.
I’ll play around with more strict vs less strict and see what feels better.
I like how Rippetoe teaches it but it definitely give you the benefit of a less strict press.
EDIT: Subscribed to @Alpha Youtube channel and going to go peruse it now!
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I loved reading that article a few month ago about the olympic style press.
Not sure I’m allowed to post it… Just google “olympic style press by Bill Starr”. Similarly Jim Wendler has a good article too that you can google.
405x10 then 315x20 as a widowmaker… no more chicken legs ahah
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