Feeling so motivated today that I didn’t even change to lift. I wore jeans and a t-shirt.
BENCH
120 x 5
170 x 5
210 x 3
225 x 1 x 5 sets
with
REV DB FLY
25 x 10 x 5 sets
BTN OHP 550 SET
90 x 17, 8, 8, 7, 7 (47)*
PRESS DOWN
50 x 50+10+20+20
Goal of 100 reps like poundstone curls. My triceps cramped.
I don’t know what the issue is here.
This has made my day. Beast lift man!
Living into that screen name!
DEADLIFT
185 x 5
235 x 5
275 x 5
315 x 5
355 x 5
395 x 3
415 x 3
HANG POWER CLEAN
185 x 2
205 x 2
225 x 2
235 x 1
245 x 1
255 x 1
I had no pop today. That last rep was absolutely horrible.
This is the first time in years that I’ve done a planned deload. According to Jim’s Forever book, there are a few options. I can do a TM test and try to get 5 reps with 70%, 80%, 90% and then 3-5 with my TM. Another option is 70% x 5, 80% x 3-5, 90% x 1, TM x 1. It seems I did a combination of the two (I’m looking at the book now). I’ll probably just do the latter version for everything else this week and then start again.
It’s been a busy week. I didn’t have time to train during work the last two days and I’ve spent the last three nights trying to install a new dishwasher. I had to redo the electrical and water line. If I’d planned to do that from the start then it would’ve been much easier, but I didn’t.
Fortunately, it’s deload week. I’m planning to do my bare minimum work on squat and OHP today. Sunday will be bench and then I’m back to work with cycle three on Monday.
On the conditioning side of things, it’s fallen by the wayside again. It’s been about two weeks since I did any running. It will always be the first to go when my commitment to training drops. I’ll try to get going again, but I’m done with that 5K program. It’s a bit much for my current level of running fitness.
I can’t remember: do you own 5/3/1 Forever? There’s a part where Jim outlines different running intervals he uses with his athletes. Things like 4x400m, 2x800m, 10x100m, etc etc. They all equal up to about 1 mile, and are generally quick enough they can be thrown on the end of a workout, or done for a quick session on an alternate day.
Anyways, might be an avenue you can pursue. Gives training variety, works different energy systems, and you’d still be running. I was doing it through the summer and it helped my progress towards longer distances a lot.
That sounds like part of his Athlete the Lower/Bodybuild the Upper program.
The reality is that those sort of workouts take about 30 minutes including a warm up. That extends my sessions out to 75+ minutes and I don’t want to do that. I’m still in minimal mode and I’m struggling to do much after work.
That is a much more enjoyable approach except for getting 1600m via 100m runs.
Sort of. That program has a huge chunk of running baked specifically into the program (something like 1600m and 3200m per running day, depending on the Leader or Anchor), whereas the above was just various ways to break down 1 mile(ish) of total running.
I didn’t find I had to warm up on the runs when I did them as part of my workouts, because squats or cleans or deadlifts already warmed up my legs. I also slowly built intensity on each interval, so out of, say, 4x400m, only 1 or 2 of them was really “hard”. The first run was a warm up, the second built intensity, the third was a true run, and the fourth acted as a cooldown.
But you are right, it does add about 15-20 minutes onto a program. Maybe on days where you only have a couple exercises planned?
This is an approach I hadn’t considered. If you tell me to run 4x400 then I think all of them are “work sets”.
I prefer to run before I lift. I hate it so adding fatigue to any muscle group makes it so much worse. When I first started running this time around, I recall a day where I smoked my shoulders before running. That 1 mile was torture.
These hang cleans holds are great. You really have a nice, upwards motion there, using more your anterior chain thus better bar path thus better catch position anyway.
You could try some clean jumps as well: do as if you were doing a hang clean, but just jump as high as possible while keeping the arms straights and close to you, as warm-ups or with 20-30¨% of your max squat
Badass! Great to see pumped like this!
Do you think these would be better than clean pulls? For those, I do all of the usual stuff of a clean but stop with the shoulder shrug. I actually overload the bar for those and they helped my get my first 300 power clean.
Yes you should aim for around 110% of your clean with these. No they are great and if they work for you, keep at it! But high pulls or clean jumps might be a bit better for bar path. once again your problem is not strength, you’re a truck, just using too much posterior chain, not thinking “up” enough (like I used to, still do sometimes…) but considering your last vid of clean hangs I’m thinking you’re on the right way and keep doing what you’re doing
I’ve never excelled at squats but deadlifts and pulls feel natural. I’ve accepted that I’m better with my posterior chain so I rely on that on my cleans.
Based on some older videos, my form has gotten worse. I think it’s the effects of emphasizing deads. I’ve developed more strength in that pulling position so now I’m using it for cleans. I think I can do better but it’ll be a slow process of conscious effort on my hip position.
Yes, yes I’m the same, long legs, long arms, valgus and bad knees, and you’re even taller and all.
My squat sucks even though it’s probably my favourite lift.
Not much, not when you do it from the hang no, it’s really good enough. problem is when you do it from the floor, it’s a almost a stiff-legged clean lol
It takes time sure but I trust in you. Thing is being too much posterior there results in a “rainbow clean” with the bar going at bad places. And trust me, better bar path makes up for the loss of strength using a weaker (for you) muscle chain. It just takes time indeed…
This is probably why I always have to step forward on the catch on a max effort power clean.
I appreciate the insight. I’m basically self taught and I know those of you who have dedicated time to the Olympic lifts have picked up some valuable information.
You’re almost tempting me to scrap power cleans and just embrace hang power cleans. You’re correct about my form - I’m deadlifting to get the bar past my knees and then I’m starting a hang clean that has a head start of momentum.
SQUAT
120 x 5
170 x 5
210 x 3
230 x 2
260 x 1
OHP
80 x 5
100 x 5
120 x 3
140 x 1
1/3 FRONT SQUAT
Playing with ideas. Tried to drop quickly like a clean. This one puts a lot of strain on the lower back. I’m not sure this is a keeper. The hang-clean-catch-pauses might be better.
140 x 5
170 x 5
200 x 5
230 x 3 (video)
260 x 3
I haven’t been weighing myself because I haven’t been doing a good job with food. In spite of that, I weighed 227.2 yesterday morning. I ate a phenomenal pizza last night and drank plenty of beer. I weighed 226.6 this morning. I don’t get it.
Thanks to @T3hPwnisher for inspiring this meal. It’s not grass fed, but it’s delicious. Three over easy eggs on top of 80/20 sirloin burger and a slice of pepper jack cheese.
Finally, someone’s doing it right!
