5/19
5/3/1 Cycle 3, Week 3, Bench Training Max 77kg
58x5
65x3
73x7
BBB Bench (51x10)5
DB Rows (55x10)5
Good day today, Projected pr on the money set and the bbb stuff was easy. Will bunp up the weights a little next time.
Nice work, Carl…and love your vids by the way…I do not have the courage to try that Oly stuff.
Thanks OG. The Oly stuff is fun enough to be worth trying.
5/20
Clean and Jerks: 60x2, 70x2, 80x1, 90x1, 96x1, 101x1, 106x1, 111x0, 104x1,0,1,0,0
The miss at 111:
5/3/1
Cycle 3, Week 3, Military Training Max 63kg
50x5
55x3
60x4
Dips: (BWx5)5
Lat Pull Downs: (140x10)5
So-so day, all the clean and jerk misses looked like the one in the video. I’m keeping my right foot down too long which pushes my body back from under the bar.
5/21
Snatch: 50x3, 60x3, 70x3, 78x3,2,3,3
Last set of snatches:
Snatch High Pull: (96x3)2
Clean High Pull: (111x3)2
5/3/1
Cycle 3, Week 3, Clean Grip Deadlift, Training Max 127kg
95x5
108x3
121x7
BBB Clean Grip Deadlifts: (68x10)4, 70x10
Was trying to pull the snatches closer at the top. I seem to have been at least partly successful.
I don’t lock out the deadlifts on purpose, I simply pull them to the point where I would start the second pull in a clean. Going any further would turn them into high pulls.
5/22
Throwing
6k shot: 5 stands, 5 half spins, 30 full throws. Very weak on these today, best standing was only 35’ (usually closer to 38’) and best full throw was about 43’, 5 feet off my best this year. I was staying in the ring better than usual.
25lb weight: 11 three turn throws, best about 54’. Was much more more controlled on these, stayed in the ring on about half of them, I think my left foot stayed down, but no video for proof.
25lb weight, HG style: 13 two turn throws, best about 45’. Getting more consistent with these, about half were in the 42-45 foot range, still rather effortless.
Sprints: 50mx4, 100mx1, 150mx1, these I kept slow (10s/50m), trying for more volume.
5/24
Snatch: 50x3, 60x3, 70x2, 76x1, 81x0,1,1,1,1,1
The miss went behind.
Second snatch:
5/3/1 Cycle 3 Deload Squats
50x5
60x5
71x5
Front Squats: (70x5)2
Squats: 63x10
Pullups: BWx4,4,5
Was able to talk myself out of skipping the deload.
Have you got a HG you’re aiming for?
Carl looking good in here.
Oops I did a double post.
the vids are excellent- wow lots of volume,
last weeks, rack jerks were amazing to watch
Harry, no games lined up yet. I want to at least try each of the events before I go out and compete. That way I’ll know beforehand how much of a fool I will look.
Thanks Kevin. My jerks are developing some serious flaws that are starting to hold me back. Its a constant battle. Hope everything’s going well with you.
5/25
Rack Jerks: 60x3, 70x3, 80x3, (88x3)2
5/3/1
Cycle 3, Week 4, Bench Deload
31x5
39x5
46x5
BBB Bench: (52x10)3
DB Rows: (55x10)3
Good thing its deload week. All the damn mold growing on the pine needles under the melting snow has my head ready to explode.
5/26
Clean and Jerk: 60x2, 70x2, 80x1, 90x1, 96x1,1,1,1,1
Pulling the clean nice and close, but still pushing back on the split in the jerk. Better than last week, but lots of room for improvement.
5/3/1
Cycle 3, Week 4, Military Deload
25x5
32x5
38x5
Dips: BWx6,6,7
Lat Pull Downs: (140x10)3
Nice work, Carl. Looked really smooth in the video.
Where do you train?
Thanks Skip. That is the weight room at the swanky Spring Mountain Youth Camp and Resort. Well, not very swanky and I added the resort part. That’s where I teach math to all the teen age gang members and drug addicts.
[quote]Carl Darby wrote:
Thanks Skip. That is the weight room at the swanky Spring Mountain Youth Camp and Resort. Well, not very swanky and I added the resort part. That’s where I teach math to all the teen age gang members and drug addicts.[/quote]
That sounds…fun? I can see where being physically fit/strong could be beneficial, in that environment.
I was wondering because folks at most places would have a heart attack if you dropped a weight like that.
Skip, actually it is quite a bit of fun. Its funny what some of these hard core gang bangers will have fun with when they don’t have to act hard for their peers. And they do respect physical strength. They will never proceed with a fight if I can get between them before they start throwing punches. Once one of the new arrivals was trying to start shit with one of the other guys. The new guy was taunting: “Come on. Why you just sitting there?” The response was “I’d have to go through Darby to get to you.”
About the dropping weights, I’ve given quite a few of those heart attacks, and gotten expelled from the gym as a result. Only one other guy ever uses the weight room here when I’m lifting and he doesn’t seem to mind the dropping weights.
5/27
Snatch: 50x3, 60x3, 70x3, (72x3)2
Snatch High Pull: (85x3)2
Clean High Pull: (100x3)2
5/3/1
Cycle 3 Week 4 CGDL Deload
51x5
65x5
76x5
BBB CGDL (70x10)3
Last day of the deload, was working on keeping the weight close throughout the pull. I thought I was doing pretty good at this until I looked at some snatch video from the 2009 Worlds. Damn, those guys keep it close–only a few centimeters from their chest at the furthest.
5/29
Throwing
6k shot: 5 stands, 5 half spins, 30 full throws. One of my better days, best stand throw was ~38’6", best half spin ~43’, and best full throw ~47’4". I stayed in the ring most of the time and when I didn’t, it was usually something minor like hitting the top of the toe board with my left foot after the reverse. Wasn’t even going full speed on the 47’ throw, just trying to hit good positions.
25lb weight: 13 three turn throws. As good as my balance was on shot, that’s how bad it was on these. Couldn’t keep my left foot down and couldn’t stay in the ring. Don’t think any of the throws were above 16m either.
25lb weight HG style: 12 two turn throws. Started off bad, fell on my ass after the first throw and almost again after the second. Got the timing down after that and hit the usual 40-45’ on the rest of the throws.
Sprints: 50mx4, 100mx2, 200mx1. Thought about puking for a while but eventually decided against it.
5/31
Snatch: 50x3, 60x3, 70x2, 76x1, 81x1, 86x1, 91x1, 94x0,1, 89x0,1,0,1,1
5/3/1 Cycle 4, Week 1, Squats Training max 123kg
93x5
99x5
105x5
Front Squats: (88x5)2
BBB Back Squats: 63x10
Pr on the 94 snatch. Don’t know if its the allergies, not recovered from Saturday’s sprints, or just plain getting weaker, but 5 was all I could manage on the money set of squats today. Front squats were ok, but only one set of BBB squats and I was wiped out.
Shit, From that vid, you aint getting weaker. The bar speed you generate blows me away!
looking good carl. How did you make your platform, and why can’t I lift in my backyard?
Git yore marathon running looking dude self back to the front@
we want more porch-snatches!
Sorry about the absence. In early June I tore something in my right shoulder doing rack jerks, probably the supraspinatus judging from the symptoms, (external rotation was painful and limited.) A few days later I tore the soleus muscle in my left calf screwing around on the basketball court with my son. Between the two of those injuries, my training has been a bit sporadic lately.
Throws are unaffected by the shoulder, as are bench presses and deadlifts. Squats weren’t possible at first, but now aren’t too bad. Cleans and snatches are ok now that the calf is almost healed, but I think it will be a while before I do jerks again.
Lifting-wise, I’m still doing O-lifts followed by 5/3/1. I reset my maxes for the 5/3/1 and have cut out the military presses for the time being. I also plan to do less assistance exercises. The O-lifts before the 5/3/1 are probably sufficient.
I’m tentatively planing on a Highland Games competition in August in Utah. Harry, if you read this I need some advice about kilts. I am in no way Scottish, (Hungarian and Native American mostly) and I have never been associated with any service. What kind of kilt would be appropriate?
6/28
Cleans: wu: 60x2, 70x2, work: (80x1)5, (86x1)5, (89x1)5, 91x1, 94x1, 97x1, 100x1, 100x1, 102.5x1, 105x1
5/3/1 cycle 1, week 1 clean grip deads, training max 140kg
95x5
101x5
109x9
The first 15 cleans were done at slightly less than one per minute, a la Joe Mills. The next six were about 2 minutes apart. The last at 105 is the easiest, most solid, clean at 105 in more than a year. I like this pattern for the O-lifts. By the time I get to the heavy reps, I have so much practice of the technique point of the day, that the heavy sets are easy.
On the 5/3/1, I’m holding a little back on the money set. I think I pushed this too hard the first time through 5/3/1.
Wilson and mj, thanks for trying to keep my thread from 2nd page obscurity. Mj, the platform is built out of 60 8’ 2x4’s bolted together, with two sheets of plywood and rubber matting on top.