-[][][]---OL Log 3---[][][]-

Training Powerlifting
241

[quote]jak3_dude wrote:
haven’t posted in a while…forgot my password and never really bothered to retrieve it lol

I’ve started smolov to increase my back squat, right now it’s only 140kg @77 and I hope to get it up 180 by the end of the summer and hopefully 200 by my birthday in January

so yeah, if you want to know what my workouts have been looking like find a smolov template and type in 140kg as 1rm lol, still in the base mesocycle

Now here’s an interesting question: I’m going away for 1 month for some army training this summer, how can I keep up my strength (I don’t know if they have a proper gym, let’s just assume they don’t) what sort of improvised workouts can I do to keep my strength up? Obviously bodyweight squats won’t do squat. Have some 350lb fellow jump on my back and squat with him on me? I’m slightly at a loss…[/quote]

It’ll be hard to retain strength without at least a bar and some weights…squating people is the next best option mate, get a 100kg buddy and squat him is my only suggestion. Bw squats won’t cut it if you can squat anything over 120kg imo. Too light.

Koing

242

[quote]GqArtguy wrote:

[quote]Neospartan wrote:

[quote]GqArtguy wrote:

Cleans:
…
140/clarked
…[/quote]

wtf??? did u missed it, did it crash on u and lost it???[/quote]

Just clean pulled it. Sucked.

Tuesday Session:

Power Snatch:
85/3
90/2
95/2
100x3/F (missed one in front, caught the next in a full snatch, lost the third behind)
90xmiss

Really pissed by this point. Everything felt like a ton and more work than it should be. Just couldnt get enough hip drive through. I just couldnt get pumped up and excited, plus my hips were being pissy. I wondered if the GMs fatigued me or what, but my attempt to hit 105+ was definitely not happening. Full snatches at 90 sucked too, so I just moved on.

Back Squat:
160x2/3
165/3
170x2/3
172.5x2/3

2 Board Bench Press
110/5
120/5
130/5

The squats are a working PR and I could have done more if I were feeling amped, but Ill take it. Just did a few presses to get a little upper body work since snatches sucked. I massaged, napped, and ate, then I had another client in the evening. I was feeling way better in the hips and such, so I did a bunch of thrusters to warmup (not leaving the bar until I completely warmed up) then tried to snatch:

Snatch
90/2
95/2
100/1
105/1
110/1 hard so went down
90/1
100/1
105/1
110/F
100x6/1

This was mentally satisfying. My buddy said I looked tired, but if I can snatch 110 feeling tired, then Ill take it. I knew I couldnt double 100 today without missing so I just did singles. 115 was not in the cards because 110 was barely made. Oh well, at least I got my snatches in and they went decently.
[/quote]

You get those session.

I Snatched 110kg on Saturday feeling not powerful and the weight felt ridiculously heavy so I’ll take that!

Koing

243

[quote]Koing wrote:

[quote]jak3_dude wrote:
haven’t posted in a while…forgot my password and never really bothered to retrieve it lol

I’ve started smolov to increase my back squat, right now it’s only 140kg @77 and I hope to get it up 180 by the end of the summer and hopefully 200 by my birthday in January

so yeah, if you want to know what my workouts have been looking like find a smolov template and type in 140kg as 1rm lol, still in the base mesocycle

Now here’s an interesting question: I’m going away for 1 month for some army training this summer, how can I keep up my strength (I don’t know if they have a proper gym, let’s just assume they don’t) what sort of improvised workouts can I do to keep my strength up? Obviously bodyweight squats won’t do squat. Have some 350lb fellow jump on my back and squat with him on me? I’m slightly at a loss…[/quote]

It’ll be hard to retain strength without at least a bar and some weights…squating people is the next best option mate, get a 100kg buddy and squat him is my only suggestion. Bw squats won’t cut it if you can squat anything over 120kg imo. Too light.

Koing[/quote]

Agreed with Koing. I would not think about strength as it’s not feasible, I’ve been in a similar situation and without the necessary stimulus it won’t happen, there are some options.
In your position I would concentrate on power development with some BW strength.

Strength:
Lower body: Strict pistols, I’m sure you can easily find something to add resistance as they get easier.
Upper: 1 arm push ups, wall push ups (pseudo military press equivalent), pullup variations

Power:
Standing broad jumps
Standing broad jumps from full squat (this will help you drive though full ROM…)
Same for vertical jumps
Step up into jumps
Ballistic push ups (push up hard off the ground)

There’s all sorts of other stuff, be creative see what folks are doing on youtube. But I strongly suggest power development as your main focus as this has the greatest chance of keeping your o-lifts intact when you return to them. Good luck.

244

[quote]Dreambrother wrote:

[quote]Koing wrote:

[quote]jak3_dude wrote:
Now here’s an interesting question: I’m going away for 1 month for some army training this summer, how can I keep up my strength (I don’t know if they have a proper gym, let’s just assume they don’t) what sort of improvised workouts can I do to keep my strength up? Obviously bodyweight squats won’t do squat. Have some 350lb fellow jump on my back and squat with him on me? I’m slightly at a loss…[/quote]

It’ll be hard to retain strength without at least a bar and some weights…squating people is the next best option mate, get a 100kg buddy and squat him is my only suggestion. Bw squats won’t cut it if you can squat anything over 120kg imo. Too light.

Koing[/quote]

Agreed with Koing. I would not think about strength as it’s not feasible, I’ve been in a similar situation and without the necessary stimulus it won’t happen, there are some options.
In your position I would concentrate on power development with some BW strength.

Strength:
Lower body: Strict pistols, I’m sure you can easily find something to add resistance as they get easier.
Upper: 1 arm push ups, wall push ups (pseudo military press equivalent), pullup variations

Power:
Standing broad jumps
Standing broad jumps from full squat (this will help you drive though full ROM…)
Same for vertical jumps
Step up into jumps
Ballistic push ups (push up hard off the ground)

There’s all sorts of other stuff, be creative see what folks are doing on youtube. But I strongly suggest power development as your main focus as this has the greatest chance of keeping your o-lifts intact when you return to them. Good luck.[/quote]

This is roughly what I was going to suggest. Jump variations sound best, I thought I would add short sprints to the list as I think they might be useful.

245

[quote]The Ox Man wrote:

[quote]Dreambrother wrote:

[quote]Koing wrote:

[quote]jak3_dude wrote:
Now here’s an interesting question: I’m going away for 1 month for some army training this summer, how can I keep up my strength (I don’t know if they have a proper gym, let’s just assume they don’t) what sort of improvised workouts can I do to keep my strength up? Obviously bodyweight squats won’t do squat. Have some 350lb fellow jump on my back and squat with him on me? I’m slightly at a loss…[/quote]

It’ll be hard to retain strength without at least a bar and some weights…squating people is the next best option mate, get a 100kg buddy and squat him is my only suggestion. Bw squats won’t cut it if you can squat anything over 120kg imo. Too light.

Koing[/quote]

Agreed with Koing. I would not think about strength as it’s not feasible, I’ve been in a similar situation and without the necessary stimulus it won’t happen, there are some options.
In your position I would concentrate on power development with some BW strength.

Strength:
Lower body: Strict pistols, I’m sure you can easily find something to add resistance as they get easier.
Upper: 1 arm push ups, wall push ups (pseudo military press equivalent), pullup variations

Power:
Standing broad jumps
Standing broad jumps from full squat (this will help you drive though full ROM…)
Same for vertical jumps
Step up into jumps
Ballistic push ups (push up hard off the ground)

There’s all sorts of other stuff, be creative see what folks are doing on youtube. But I strongly suggest power development as your main focus as this has the greatest chance of keeping your o-lifts intact when you return to them. Good luck.[/quote]

This is roughly what I was going to suggest. Jump variations sound best, I thought I would add short sprints to the list as I think they might be useful.
[/quote]

If it’s the army there will be some heavy shit such as:

  • Ammo Boxes {try doing Bulgarian split squats with one tin of 7.62 in each hand]
  • Guns {over head squatting the .50 mounted might be hard]
  • Back packs full of shit [ie. Ammo boxes]

So get into as much single leg work as possible to keep your wheels up. And overhead press anything that moves. but Whatever you do dont stop training. You also might end up doing a shit ton of running. Ghey for you.

-chris

246

thanks guys, you just gave me an idea

btw neospartan you look strong enough to snatch the 85kg, just looks like you were too tired in the video

247

C&J
Bar
40x3
50x3
60x3
70x3
75x3
80x(1,1)
85x(1,1)
89x(1,1,1,1,1)
Cp from blocks
90x3
100x3
110x3x3
MP
60 5x5
Pull ups
bw 5x8

248

Morning All!

Since I’ve just started my prep for National qualifiers, I thought I might as well post it here. Criticism welcome.

Mon 03/03/2010

Snatch 72.5kg 3r x 2s, 72.5kg 2r

Power Clean 85kg 3r x 3s, 78.5kg 3r x 4s

Jerk From Rack 85kg 3r, 85kg 2r x 2s

Front Squat 78.5kg 5r, 90kg 5r, 102.5kg 5r+

Military Press 35kg 5r, 41kg 5r, 46kg 5r+

Hanging Leg Raises 10r x 3s

Hyperextensions 10r x 3s

Day 2

Clean 92.5kg 3r x 2s

Power Snatch 60kg 3r x 2s, 56kg 3r x 3s, 56kg 2r

Snatch Balance 72.5kg 3r x 3s, 67.5kg 3r x 4s

Clean Pull 92.5kg 3r, 97.5kg 3r x 3s, 92.5kg 3r, 92.5kg 2r

Deadlift 105kg 5r, 120kg 5r, 136kg 5r+

Good Morning 90kg 3r x 3s, 90kg 2r x 2s

Dips 10 x 3s

Ab Wheel 10 x 3s

249

Dammit! It posted before I had finished. Anyway, I pissed off most of the GM’s and didn’t do the Dips or Ab Wheel, as my back was a little fatigued after DL (got 10 reps for final set). I’m thinking of moving the GM’s to Monday as there is a little less pulling from the floor there, as well as dropping the % and upping the reps (8-10) I seem to do a bit better with that.

Cheers!

250

wow… we are getting mo’ people posting here.
Nice.

@ jak3_dude
-I guess I just ain’t used to having that weight overhead.

5/5/10

Lifting at the Univ Gym

Clean & Jerk:
-up to 100kg, 1rep Easy
–so I went for a PR.
-105kg 0,0,0,0
–DAMN! The pull was very good, I would catch the bar at the bottom, but would loose it before getting up.

Clean Pulls:
-115kg 2x2
–super hard,

Back Squat:
-up to 120kg 3x3
–hard

T-bar Rows, supper-set with abs (different kinds)
-lotta sets.
-up to 4x3 with 3(45lbs)+1(35lbs)

251

Been taking it easy recently picked up an inflamed knee so haven’t really been squatting as frequently or doing the full lifts. My knee has cleared itself up thankfully.

However I recently also started training deadlifts again since I am looking to do a powerlifting comp in July and my back has been a cunt since it isn’t conditioned to pulling heavy at the mo. So everything other than bench press is sucking shit at the minuite.

Did some squat snatch yesterday and it felts okay, mind you there was no weight on it but flexibility feels a bit better. Anyway enough essays here is yesterdays work out.

Wednesday 5/5/2010

Back Squat

bax x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 1
190kg x 1
200kg x 1
210kg x 1 (missed it forward at the bottom)
150kg x 5

Snatch

bar work
40kg (power snatch, drop snatch x 3, snatch from hip) x 2
50kg 3x3

Power Clean (feeling that I am starting to get rid of my arm pull)

70kg 2x3
80kg 5x3
100kg x 2

252

06/05/10 Snatchathon

dynamic warm ups

Snatch
bar work
40kg x 3reps
50kg x 2reps
60kg x 2reps
70kg x 2reps
80kg x 1rep

Feeling sluggish here…smashed from Mondays secret training and Sundays car pull
90kg x 1rep
100kg x 0
100kg x 1rep
102kg x 1rep
104kg x 1rep
106kg x 1rep
108kg x 1rep
110kg x 0rep
110kg x 0rep
110kg x 1rep : 'ave it
112kg x 1rep : nice, heaviest I’ve gone in months, just enough bar height to get under it, tidy
115kg x 1rep : sweet!

Really happy that I could do 115 when feeling smashed and not hugely powerful or fast. I was lifting like a strong lifter and not a powerful lifter such was the state of my body and CNS. Good for 122-125 in a comp

Front Squats
100kg x 3reps
145kg x 1rep
155kg x 1rep : heaviest front squat in ages
160kg x 1rep : heaviest in ages!
165kg x 0rep : racked and put it back lol, had nothing to even squat down, it would just have snapped me in two
162kg x 0rep : same as above haha. NOTHING left in the legs…

Push ups
28 : 90seconds reocvery
30 : 3mins
20 : 2mins
20 : 2mins
32 : max attempt, at least 28

Crunches 15 x 3

Overall a very good session considering how f0ck I was feeling!

Koing

253

Wednesday 5/5/2010 - PM - Back Workout

Thursday 6/5/2010 - AM - Arms Workout

PM

OH Squat

bar 2x5
40kg 4x5 (pausing at the bottom)

Clean

70kg 2x5
100kg 8x2
100kg 4x2 (high hang)

Clean Pull

100kg 3x2

Spin Bike - 15 minuites - 10 second sprint/20 second easy.

254

Sunday Session

Power Clean and Jerk

100x2/2
107.5x2/2
115x2/1
120x2/1
125/1
130x3/F :frowning:

Oly Goodmornings
190x5/5 Rep PR

Clean & Jerk:

100/1
110/1
117.5/1
122.5/1
127.5/1
130/1
132.5/1
135/1
125x3/2 clean only

This was a good session. Pretty similar to Sunday’s session except I did volume on the GMs and kept the jerk when going to cleans. I did the GMs before the clean because I wanted to see if GMs helped me on Sunday or what. Its weird, I get way better pop off the bar after doing GMs which is great for cleans (though I dont need it for snatches), so Im going to keep doing that. I was a little concerned about whether GMing prior would affect me negatively since today had more GM volume rather than intensity, but it seems the cleans are unaffected either way (at least negatively). Im going to try to do some light GMs prior to power cleans just to see if I can get that same kind of pop at the pop but without fatiguing myself such that I lose the ability to stop dropping.

The other thing I notice is that after GMing, I have to clean quickly. Like rest 45-60s per rep (unless its a double) because my nervous system is pumped and keeps me from clarking. If I rest for a few minutes, I wont be as fast. The only time I can rest longer is when switching from singles to doubles because the weight goes down and feels lighter to compensate for the lack of CNS excitement. Once Im onto doubles though, its similar: do the double then rest 60-90s in between sets.

255

[quote]GqArtguy wrote:
Sunday Session

Power Clean and Jerk

100x2/2
107.5x2/2
115x2/1
120x2/1
125/1
130x3/F :frowning:

Oly Goodmornings
190x5/5 Rep PR

Clean & Jerk:

100/1
110/1
117.5/1
122.5/1
127.5/1
130/1
132.5/1
135/1
125x3/2 clean only

This was a good session. Pretty similar to Sunday’s session except I did volume on the GMs and kept the jerk when going to cleans. I did the GMs before the clean because I wanted to see if GMs helped me on Sunday or what. Its weird, I get way better pop off the bar after doing GMs which is great for cleans (though I dont need it for snatches), so Im going to keep doing that. I was a little concerned about whether GMing prior would affect me negatively since today had more GM volume rather than intensity, but it seems the cleans are unaffected either way (at least negatively). Im going to try to do some light GMs prior to power cleans just to see if I can get that same kind of pop at the pop but without fatiguing myself such that I lose the ability to stop dropping.

The other thing I notice is that after GMing, I have to clean quickly. Like rest 45-60s per rep (unless its a double) because my nervous system is pumped and keeps me from clarking. If I rest for a few minutes, I wont be as fast. The only time I can rest longer is when switching from singles to doubles because the weight goes down and feels lighter to compensate for the lack of CNS excitement. Once Im onto doubles though, its similar: do the double then rest 60-90s in between sets. [/quote]

Interesting.

I’d never do anything prior to lifting, it just burns me out!

How low do you go on your GM with 190kg?! With about 70kg to parallel would nearly snap my back man…or you only lean slightly forwards on it?

Koing

256

[quote]Koing wrote:
How low do you go on your GM with 190kg?! With about 70kg to parallel would nearly snap my back man…or you only lean slightly forwards on it?

Koing[/quote]

Yeah but your back’s made of dried pasta! :wink:

257

[quote]Koing wrote:

[quote]GqArtguy wrote:
Sunday Session

Power Clean and Jerk

100x2/2
107.5x2/2
115x2/1
120x2/1
125/1
130x3/F :frowning:

Oly Goodmornings
190x5/5 Rep PR

Clean & Jerk:

100/1
110/1
117.5/1
122.5/1
127.5/1
130/1
132.5/1
135/1
125x3/2 clean only

This was a good session. Pretty similar to Sunday’s session except I did volume on the GMs and kept the jerk when going to cleans. I did the GMs before the clean because I wanted to see if GMs helped me on Sunday or what. Its weird, I get way better pop off the bar after doing GMs which is great for cleans (though I dont need it for snatches), so Im going to keep doing that. I was a little concerned about whether GMing prior would affect me negatively since today had more GM volume rather than intensity, but it seems the cleans are unaffected either way (at least negatively). Im going to try to do some light GMs prior to power cleans just to see if I can get that same kind of pop at the pop but without fatiguing myself such that I lose the ability to stop dropping.

The other thing I notice is that after GMing, I have to clean quickly. Like rest 45-60s per rep (unless its a double) because my nervous system is pumped and keeps me from clarking. If I rest for a few minutes, I wont be as fast. The only time I can rest longer is when switching from singles to doubles because the weight goes down and feels lighter to compensate for the lack of CNS excitement. Once Im onto doubles though, its similar: do the double then rest 60-90s in between sets. [/quote]

Interesting.

I’d never do anything prior to lifting, it just burns me out!

How low do you go on your GM with 190kg?! With about 70kg to parallel would nearly snap my back man…or you only lean slightly forwards on it?

Koing[/quote]
Yeah I would pay at least $12.50 CAD to see a 190kg Good morning to horizontal. But I think maybe he’s talking about just a sortened ROM Hip pop for speed or something. If you can get past 45’ on a GM with 190 You’ve gotta be CJing 150 for some easy doubles. I havent done GM’s in a minute.

-chris

258

[quote]ninearms wrote:

[quote]Koing wrote:
How low do you go on your GM with 190kg?! With about 70kg to parallel would nearly snap my back man…or you only lean slightly forwards on it?

Koing[/quote]

Yeah but your back’s made of dried pasta! ;)[/quote]

Mate, your too generous…more like the breaking strength of a KIT KAT!

Koing

259

[quote]Koing wrote:
Interesting.

I’d never do anything prior to lifting, it just burns me out!

How low do you go on your GM with 190kg?! With about 70kg to parallel would nearly snap my back man…or you only lean slightly forwards on it?

Koing[/quote]

These are Oly GMs, just like Francis Torneffy in the Ironmind vid “Heavy Metal in Melbourne.” Its very different from a regular GM because 1) you only go to the power position, 2) you cant sit back all the way, bur rather maintain your weight on the feet as if its on the pull, 3) you drive up with the legs to drive up explosively.

260

Day 25 (25th session as a weightlifter)

Overhead squats:
20kg 3x5

Sotts Press:
20kg 3x5

Hang Snatch:
40kg 2x3
50kg x3

Snatch First Pull:
55kg 2x3

Snatch:
55kg x2
60kg x2
64kg x2
68kg x1
73kg x1
76kg x1
79kg x1
83kg x1
86kg x1
88kg x1
90kg x0, x1
92kg x1
94kg x1
95kg x1
98kg x0

Jerk Dips:
20kg 3x5

Jerk Catch:
20kg 3x5

Split Jerk:
20kg 2x5
40kg 2x3

Clean and Jerk:
60kg x2
70kg x2
80kg x2
90kg 2x2

WORSHIP ME B!TCHES!!! Incredible session. As soon as I started warming up I said I felt good. Everything was just working today. Hitting great positions all the way thru. The first 90 was a bit ahead, didn’t extend fully at all. Corrected if for the second attempt and it shot into position. That was the goal for the Ulsters at the end of the month like :s

Was feeling good so kept going… 92 - p!ss. 94 - in front a bit but I held on. I knew if I stayed over longer and extended harder I was good for more. 95 - best of the lot all day.

Said screw it, I’ll go for bodyweight, I’m feeling great, why not. Jumped to 98 and OVERPULLED (ffs). Bar drifted back, left shoulder tried to go forward and I got catapulted out behind. Felt something crunch in my shoulder and it took a definite wobble so fingers crossed there’s no damage.

Clean and jerks were sh!te, but whatev’s.

Absolutely beast’n the weights around.