[quote]Koing wrote:
Good going on the PB’s mate!
I would recommend you squat daily and build up to twice daily. Don’t do too many reps. Just singles. Hit a daily max everyday or as often as you can.
Koing[/quote]
So every time in in work front squat to max for the day? What about reps in the other lifts? As I’m fairly new to the sport keep the volume where it is?
[quote]Nice to be back training heavy. Chuffed with tuesdays snatch. Right knee is giving me a little jip, maybe some tendonitis on its way. Does anyone on here use Rehbands, if so do you find they help?
I work in a gym so get the opportunity to squat every day (or most days at least anyway) would this be worth doing? Would be interested to hear Koing/GqArtGuys views on this.[/quote]
I use rehbands and love them. They keep my knees warm and give me a little spring. As for daily squatting, whether its worth it is up to you. It is effective but its only worth it if you can commit to it and handle the physical and mental stress that comes with it. If you do it, keep the volume per session low, taking 4-6 reps to reach maximum and then back off with 2 doubles with 10-20kg less than the max depending on how tired you are.
[quote]Koing wrote:
[quote]PB Andy wrote:
I’m finding it harder to go to sleep lately, for the past few days… My heart rate just seems more amped up and I feel more on edge. I guess I’m training properly? haha…[/quote]
I never find it hard to sleep. I’m just too trashed after training and fall asleep so easily.
[quote]PB Andy wrote:
6/21/11
Mid-hang snatch - heavy double - 80kg… this actually wasn’t heavy but my form was off and I was wasting too much time. I am now better at the snatch than the mid-hang snatch, lol. can’t be a bad thing
Power clean - heavy single - 130kg [u]PR[/u]
Back squat - heavy single - 160kg (170x); 80% x 2 x 2 - 130 kg
Some bar work[/quote]
Nice PC PB! You’ll be smashing the mofos when your fully recovered. Hows your back now?
Koing[/quote]
back is fine now, but my shin splint is the issue. If I don’t do a strengthening exercise for the tibialis anterior every day, it will come to haunt me in the weight room, lol.
[quote]GqArtguy wrote:
[quote]Nice to be back training heavy. Chuffed with tuesdays snatch. Right knee is giving me a little jip, maybe some tendonitis on its way. Does anyone on here use Rehbands, if so do you find they help?
I work in a gym so get the opportunity to squat every day (or most days at least anyway) would this be worth doing? Would be interested to hear Koing/GqArtGuys views on this.[/quote]
I use rehbands and love them. They keep my knees warm and give me a little spring. As for daily squatting, whether its worth it is up to you. It is effective but its only worth it if you can commit to it and handle the physical and mental stress that comes with it. If you do it, keep the volume per session low, taking 4-6 reps to reach maximum and then back off with 2 doubles with 10-20kg less than the max depending on how tired you are.
[/quote]
Think I’m going to give this a go at the end of July until the end of the year. How do your joints cope with it? As I asked Koing, if I do this do I need to keep my volume on the classic lifts low? Cheers for the reply.
[quote]Ed Ache wrote:
Think I’m going to give this a go at the end of July until the end of the year. How do your joints cope with it? As I asked Koing, if I do this do I need to keep my volume on the classic lifts low? Cheers for the reply.[/quote]
They ache, and in the beginning the ache A LOT, but as long as its just a dull pain rather than anything sharp then it will go away over time. The main thing about this training is that it messes with your head because things get really hard really fast and you feel beat down and gains seem far away, but they do come eventually. Just have to push through it and adapt.
On the classic lifts, whether you do singles or doubles will depend on your technical proficiency and what you need to work on. Personally, I reach maximum in 4-6 singles and then chip away at it for a few attempts.
arm/shoulder still not right from tuesday
warm-up
snatch
bar
40
50
60 few singles but wasn’t feeling right
clean
bar
40
60
70
90
100
110
115 - arm hurting by this stage, pulled it like a pussy
fs
bar
70
100
120
140
150 = weight PR at by far a lower bodyweight
152 x f
snatch pull
bar
70 2 x 3
80 x 3
90 3 x 1
6/23/11
snatch
bar work / warmup
115 x 3
135 x 2, 1, 2 all of these were attempted triples… ugh
155 x 1
165 x 0, 0, 1, 0 just feeling slow and uncoordinated today, decided to move on to squats
front squat
135 x 5
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1, 1, 1
275 x 1
225 x 2
push press
135 x 5
155 x 3
165 x 3
175 x 1
185 x 1
195 x 0
barbell row
185 x 8
205 x 8
225 x 5
[quote]Koing wrote:
[quote]PB Andy wrote:
f0cking smash it. haha I love Koing, hope to lift with him whenever I visit England which is this year sometime!
[/quote]
When are you rocking over? Let me know man and we can smash it up in the gym and stuff.
I have a spare room so you can save on accomodation if you want.
Koing
[/quote]
Maybe August or September… I will probably go to Greece so I’ll probably make a layover in England. Where are you there?
A weightlifting tour 
You have to be single probably to get away with a vacation like that eh?
I wasn’t going to workout tonight but I decided to do some light cleans to practice NOT choking and not power cleaning and not high pulling so I rushed through some snatches to warm up and the weight felt light and I was at my max in 6 sets and less than 15 minutes but I said bah and I went for a PR and it took =D (50 kg /110 lbs yay)
I think I’ve been doing too many sets to get up to my max, perhaps? Maybe next week I’ll start with bigger jumps.
congrats on your PR deb!!!
kicking my ass - bitch!!
:-p
On the RSR if you fail don’t do the drop down stuff. It messes with the recovery for the next session.
oops.
Rest up and have a go at the 3x3 again. Don’t skip on to do the 2x2 yet. You have a recovery session inbetween that anyway.
yep. will do the base next time then have another go at the 3x3. aim for a time when the room is empty 'cause i needed to yell a bit to get the first triple but then someone came in and I tried to stop yelling and couldn’t get the damn weight up. i’ll turn the uprights around next time so i’m facing the wall and yell as much as in need to. going to get this, dammit!
[quote]Dave284 wrote:
arm/shoulder still not right from tuesday
warm-up
snatch
bar
40
50
60 few singles but wasn’t feeling right
clean
bar
40
60
70
90
100
110
115 - arm hurting by this stage, pulled it like a pussy
fs
bar
70
100
120
140
150 = weight PR at by far a lower bodyweight
152 x f
snatch pull
bar
70 2 x 3
80 x 3
90 3 x 1[/quote]
Good FS mate. Aim for 170 before the year is over. Your life isn’t worth living if you can’t add 20kg on to your FS in 20months mate. I am not joking.
Koing
[quote]PB Andy wrote:
Maybe August or September… I will probably go to Greece so I’ll probably make a layover in England. Where are you there?[/quote]
I’m in Woking, Surrey. I’m 30mins from Heathrow airport mate. I can probably pick you up depending when you land there.
Yeah man your more then welcome to stay a few days/ a week around my gaff. We can do some training and you can go sight seeing and sh!t when I’m at work.
Koing
[quote]PB Andy wrote:
back is fine now, but my shin splint is the issue. If I don’t do a strengthening exercise for the tibialis anterior every day, it will come to haunt me in the weight room, lol.[/quote]
TF? Shin splints from weightlifting? When I was smashing it twice daily my calves would get smashed from the pounding but no shins splints for me.
Koing
[quote]debraD wrote:
A weightlifting tour You have to be single probably to get away with a vacation like that eh?
I wasn’t going to workout tonight but I decided to do some light cleans to practice NOT choking and not power cleaning and not high pulling so I rushed through some snatches to warm up and the weight felt light and I was at my max in 6 sets and less than 15 minutes but I said bah and I went for a PR and it took =D (50 kg /110 lbs yay)
I think I’ve been doing too many sets to get up to my max, perhaps? Maybe next week I’ll start with bigger jumps.[/quote]
Congrats on the PB.
Yes take bigger jumps if you can, do the minimum to get to 90%
Koing
[quote]alexus wrote:
congrats on your PR deb!!!
kicking my ass - bitch!!
:-p
On the RSR if you fail don’t do the drop down stuff. It messes with the recovery for the next session.
oops.
Rest up and have a go at the 3x3 again. Don’t skip on to do the 2x2 yet. You have a recovery session inbetween that anyway.
yep. will do the base next time then have another go at the 3x3. aim for a time when the room is empty 'cause i needed to yell a bit to get the first triple but then someone came in and I tried to stop yelling and couldn’t get the damn weight up. i’ll turn the uprights around next time so i’m facing the wall and yell as much as in need to. going to get this, dammit![/quote]
Just yell, don’t be shy. I know I’m a bit of a screamer/ animal
Koing
[quote]Koing wrote:
[quote]Dave284 wrote:
arm/shoulder still not right from tuesday
warm-up
snatch
bar
40
50
60 few singles but wasn’t feeling right
clean
bar
40
60
70
90
100
110
115 - arm hurting by this stage, pulled it like a pussy
fs
bar
70
100
120
140
150 = weight PR at by far a lower bodyweight
152 x f
snatch pull
bar
70 2 x 3
80 x 3
90 3 x 1[/quote]
Good FS mate. Aim for 170 before the year is over. Your life isn’t worth living if you can’t add 20kg on to your FS in 20months mate. I am not joking.
Koing[/quote]
Intending to do 180 mate
[quote]Dave284 wrote:
Intending to do 180 mate[/quote]
Good mate. You kill yourself if you don’t manage 180. I’m aiming for 200+ myself.
Koing
[quote]alexus wrote:
congrats on your PR deb!!!
kicking my ass - bitch!!
:-p[/quote]
Thank you, hehe.
[quote]Koing wrote:
[quote]PB Andy wrote:
back is fine now, but my shin splint is the issue. If I don’t do a strengthening exercise for the tibialis anterior every day, it will come to haunt me in the weight room, lol.[/quote]
TF? Shin splints from weightlifting? When I was smashing it twice daily my calves would get smashed from the pounding but no shins splints for me.
Koing[/quote]
I get them if I jumprope. I used to warm up with jumping rope but I’ve dropped that because it’s too painful when the bar touches my shins.
Maybe from the prowler?
I feel my calves as much as my hams when I’m front squatting deep and my soleus especially have grown a fair bit lately but I look at elite lifters and they don’t seem to have very big calves. Mine are relatively huge compared to the rest of me.
[quote]Koing wrote:
[quote]Dave284 wrote:
Intending to do 180 mate[/quote]
Good mate. You kill yourself if you don’t manage 180. I’m aiming for 200+ myself.
Koing
[/quote]
I’m on it. 180fs and 110/130.