-[]------[]- Olympic Lift Numbers/Log 2 -[]------[]-

Training Powerlifting
181

6/12/2009

Lifting in Bmore with Dr. Manhattan

Snatch: up to 70kg!
-Happy that I am now over the injury, but my form is now very inconsistent with anything above 60kg.
-The inconsistencies with pull are several:
(1) Off the floor sometimes my hips raise first, then my then my torso. I’ve kinda lost the “feel” of keeping a tight solid torso, so the hips and shoulders rise at the same time.
(2) Starting the 2nd pull a little too soon. (loss of timing)
(3) Cutting the finish/pull.
(4) Rarely shrugging under.

Snatch Pulls: Up to 90kg

Dr. Manhattan keep an eye on my off the floor pull.

Front Squats: up to 105kg.
-missed 110kg… must have been tired, 'cause I hit 4 singles on Monday with 110kg.

Stretch & Go CLUBBING!

Gotta do more RDLs. And now that I can, I will get back to my pullups and windshield wipers.

182

Bit of a marathon session today…I think my coach was trying to put me in the ground.

Snatch: 40/3x2, 50/3, 55/3, 60/2, 65/1, 70/1, 75/1, 70/1, 75/1

Clean and Jerk: 50/2x2, 60/2, 70/2, 80/2, 85/2, 90/2, 80/1, 85/1, 90/1, 95/1

Squat: 50/5, 70/3, 80/3, 90/3, 100/3, 110/2, 115/2, 120/2, 125/2–PR for a double.

183

[quote]Sneaky weasel wrote:
Bit of a marathon session today…I think my coach was trying to put me in the ground.

Snatch: 40/3x2, 50/3, 55/3, 60/2, 65/1, 70/1, 75/1, 70/1, 75/1

Clean and Jerk: 50/2x2, 60/2, 70/2, 80/2, 85/2, 90/2, 80/1, 85/1, 90/1, 95/1

Squat: 50/5, 70/3, 80/3, 90/3, 100/3, 110/2, 115/2, 120/2, 125/2–PR for a double.[/quote]

thats a marathon? thats only 30 sets. Thats an average day around my place, shock days easily hit 50 sets.

Looking good though, we are very close in lifts I assume? 75/95 your maxes?

184

Yeah, my training volume is usually relatively low (and why do more, when progress continues anyway?), so this felt like a lot. Probably be good for me to do a GPP phase in July or August to get the ol’ work capacity up. Maxes are 78 (but WILL hit 80 this coming week) and 100. I’ve cleaned 103, but missed the jerk.

185

[quote]Invictica wrote:
Avocado wrote:
Neospartan wrote:
Stimulants don’t help me much. I have never noticed a difference when I have them and when I don’t. The important thing for me is to NOT have and empty stomach while lifting and have a good nights sleep.

For me getting amped is a mental self-induced thing.

Yeah, as an addendum: the PR’s will not come without huge sleep and mad treats, Spike or not.

But on those weeks or 90%+ terror and for days when you would rather watch oprah, Spike is the correct.

In las vegas i think i lived on Spike Shooters for a 56-hours-awake vegas abortion. Just dump it in the yard-long margarita.

-chris

Hey Avo,

Does Alberta participate in the Western Canadian Championships? Just curious.

I’m trying to get on the BC team for 77/85 for next year.[/quote]

Yeah i think so but there are so few lifters in our whole region.

-chris

186

That’s what i mean it it focuses me mroe than it amps me up. But whenever I take one I get really keen to do some lifting or some sparring or something. Could be pavlovian effect though.

-chris

[quote]romanaz wrote:
I love Spike for getting focused, never really amps me up like that. Though some good heavy rock can do that. Sure I mean if I’m deadlifting yeah I’ll go balls out, but I can’t be too amped or i’ll fuck up the olympic lifts.

Avocado wrote:
Invictica wrote:
Sneaky weasel wrote:
I used it when I was wrestling for a while…dunno if it really had any effect other than placebo. Tastes like ass, though, which is kinda amps me up in and of itself. “WHY DID I DO THIS TO MYSELF??? GRRAAAAAAHHHHHHH!”

Wuuuut, the ad says it taste like TANG! AND I LOVE TANG! AND I ORDERED 90 SERVINGS.

its k, if it brings my total up, it can taste like rotting indian food in a diaper for all I care.

I’ll try Alpha GPC after.

Fuck all that. Just go for the straight up spike tablets. I’ve tried the lot of supps and nothing works to get you ready for some “This may or may not be SPARTA!” bullshit like spike tabs. When i ramp into a high intensity phase [ie. 88%-PR/ME] I go with it every session and the difference is even obvious to my [old] coach back in AB.

I sold some to a guy I used to train with. He reckoned that it was similar to training on a test injection day.

good enough for me.

-chris

[/quote]

187

Yesterdays session - probably the best one for a while.

snatches up to 85kg 5x2 - still trying to work on the technical stuff. I’m getting bloody annoyed about not being able to stop pulling with my arms.

C&J up to 100kg 3x2
cleans only 130x1 135x0 - addressed the bar twice and bottled it both times. I didn’t even pick it off the floor cos I knew my head wasn’t in it!

Back Squats 160x3 175x2 190x1 200x1

Bench press 115 3x3

Somethings going on with my wrists. They are both bloody killing me. It was only the left one the other week, but if anything the right one is worse now. It’s making the snatch a nightmare and stopping me from really punching out on the catch. It’s a bit of a pain when catching the bar on cleans as well.

188

[quote]Avocado wrote:
Invictica wrote:
Avocado wrote:
Neospartan wrote:
Stimulants don’t help me much. I have never noticed a difference when I have them and when I don’t. The important thing for me is to NOT have and empty stomach while lifting and have a good nights sleep.

For me getting amped is a mental self-induced thing.

Yeah, as an addendum: the PR’s will not come without huge sleep and mad treats, Spike or not.

But on those weeks or 90%+ terror and for days when you would rather watch oprah, Spike is the correct.

In las vegas i think i lived on Spike Shooters for a 56-hours-awake vegas abortion. Just dump it in the yard-long margarita.

-chris

Hey Avo,

Does Alberta participate in the Western Canadian Championships? Just curious.

I’m trying to get on the BC team for 77/85 for next year.

Yeah i think so but there are so few lifters in our whole region.

-chris[/quote]

Yea it’s lame.

The east has alot more lifters. Whatever the case, I’m hoping to qualify for Nationals next year and crush those French speaking crazies. If you’re ever in Vancouver you should come visit the club I lift at.

189

[quote]romanaz wrote:
Sneaky weasel wrote:
Bit of a marathon session today…I think my coach was trying to put me in the ground.

Snatch: 40/3x2, 50/3, 55/3, 60/2, 65/1, 70/1, 75/1, 70/1, 75/1

Clean and Jerk: 50/2x2, 60/2, 70/2, 80/2, 85/2, 90/2, 80/1, 85/1, 90/1, 95/1

Squat: 50/5, 70/3, 80/3, 90/3, 100/3, 110/2, 115/2, 120/2, 125/2–PR for a double.

thats a marathon? thats only 30 sets. Thats an average day around my place, shock days easily hit 50 sets.

Looking good though, we are very close in lifts I assume? 75/95 your maxes?[/quote]

Dunno when the next comp is coming but if this is during a 2 week taper then it would be shock volume. Ive seen guy taper down to 10 sets all day pre comp. I think it makes sense if you have a comp coming in a week or two to get a hard 95% intensity +50% volume day in before the shorter 102% intensity -30-50% volume days roll up. keeps your work level up and maybe makes that 102% lift seem a little lighter.

-chris

190

[quote]Invictica wrote:
Avocado wrote:
Invictica wrote:
Avocado wrote:
Neospartan wrote:
Stimulants don’t help me much. I have never noticed a difference when I have them and when I don’t. The important thing for me is to NOT have and empty stomach while lifting and have a good nights sleep.

For me getting amped is a mental self-induced thing.

Yeah, as an addendum: the PR’s will not come without huge sleep and mad treats, Spike or not.

But on those weeks or 90%+ terror and for days when you would rather watch oprah, Spike is the correct.

In las vegas i think i lived on Spike Shooters for a 56-hours-awake vegas abortion. Just dump it in the yard-long margarita.

-chris

Hey Avo,

Does Alberta participate in the Western Canadian Championships? Just curious.

I’m trying to get on the BC team for 77/85 for next year.

Yeah i think so but there are so few lifters in our whole region.

-chris

Yea it’s lame.

The east has alot more lifters. Whatever the case, I’m hoping to qualify for Nationals next year and crush those French speaking crazies. If you’re ever in Vancouver you should come visit the club I lift at. [/quote]

Yeah dude, Im out east right now in the 'bec. the gym i train at is worthless but there are quite a few others around that are pretty dope. But im headed back to cow town stat. If anyone drops by calgary they should feel free to drop me a line and come train in my new storage locker/gym. best training space ever.

-chris

191

6/14/09

YEAH BUDDY!!! Fucking finally, major back squat PR, put 20lbs more on the motherfucker.

Training at the Uni Gym.

Back Squat:
-5reps up to 225lbs (102kg)
-2reps up to 275lbs (125kg) PR Double! My old 1RM a single with 126kg.
-Then immediately jumped to 295lbs (134kg). PR single.
—Got it. It felt messy.
—Didn’t have my camara :frowning:
-Missed 300lbs (136.36kg) :frowning:

I was not expecting to PR this Sunday. But doubles with 265lbs were easy, so I said “Oh shit I am gonna double my 1RM today”. I though about stopping, or just doing a little 5.lb jump, but said fuck it I am doing a 20lbs jump on this bitch.

The main difference about Today’s backsquats is that I was really aggressive off the bottom. On Friday I remember Dr. Manhattan telling this sexy ass girl who trains with us to be “fast off the bottom”… and Dr. Manhattan’s message got stuck on my head.

Windshield Wipers:
2sets, 5reps.
—Damn… my back and obliques are weaker.

Twists with 45lb plate.
1set 45sec.

Leg Twiests laying on the floor.
2set 8reps

Stretch Legs.

After this I went with my friend to a 24hr Gym. We snuck in again.

Oblique stuff using a fancy cable machine:
-Twisting like a high wood chop.
-Twisting like an arms high swing.
-Twisting like a low swing.
(arms straight)

Side planks:
-resing on a bent arm.
-resing on a hand, arm straight.
-resing on a small med ball, arm straight.—> This shit was hard as HELL yo! No Joke!

Wind Mill
-1 set with a 45lbs dumbell.

Go HOME!

192

^ well done. I’ve forgotten what PR’s feel like, it’s been that long!

my wrists are still bothering me, mainly my left tonight, so I thought I’d give the snatch a miss.

C&J - 90 2x2 - wanted to go higher but it was hurting to catch the weight [I sound so ghey!]

Clean Pulls - 140 3x3

Front Squats - 150 2x3 - hard on the wrists as well.

Usually i do at least one supplementary exercise but I thought “sod it!”
Went home, had some food and have just taken some ibuprofen. I’ll keep dosed up over the next few days and hopefully itll sort the problem out a bit

193

06,06,2009

Front squats (just the usual)

Snatch grip deads (can’t remember)

06,07,2009

Front squats (the usual)

Snatch grip deads
245x2
245x2 (No more grip problems!)

06,09,2009

bench press max out day (we were supposed to max out on weight training class. I figured “what the hell. I’ll just play along.” even though I’m not qutei sure if I am fresh.)

45x30
(Practice) 135x3singles (I did three types of BPs and had my friend check which one goes up the fastest… and then boom. I now know the proper groove.)
205x2
225x2singles (I was planning on doing 2 reps, not two sets, but on my first rep, it was weird, I LOST MY GROOVE!! The lockout felt like a mile away. I had to stop and reset. 2nd rep was alot better… I figure that this should be my final acclimation set cause I have somewhat wasted energy with the crappy first set.)
275x1 (failed miserably. It only moved 3 inches)
230x1 (pretty explosive.)

06,12,2009

All I’m going to say is that I attempted 405 pounds on the squat (wide stance, low bar, bare minimum depth) and failed. If i would’ve make it, I would’ve been on the board with the school records. The record was 425, 405, and 392 at the 198 weight class, and as it turns out, I weighed in at 197 which is pretty sweet (I thought I was 202).

lol. It was an epic fail. I couldn’t even budge the weight by an inch once I started ascending.

I also did some DB rows afterwards.

Both 06,13 and 06,14. (2009 of course…)

Front squats (ATG and such…)
-worked upto three triples at 265

Snatch grip deads
-two doubles, zero grip problems

Press (deload mode. ar 06,14, performance regressed dramatically again. I need a really long break.)

194

06,15,2009

The usual stuff. Except no press…

195

[quote]TYPE2B wrote:

Press (deload mode. ar 06,14, performance regressed dramatically again. I need a really long break.)

[/quote]

No. You need to stop training like a dumbass. If you need to deload this often, your programming sucks. SUCKS. Even if you don’t want to find a coach, at least do something intelligent. Try the programming over at performancemenu.com. Don’t change ANYTHING. Just do it. Even when I was training without a coach for a while last year it still netted me about 2.5kg/month on my classic lifts.

6/15

Snatch: 40/4, 45/3, 50/2, 55/2, 60/2, 65/1, 70/1, 75/1, 77.5/1, 80/1–YEEEEAAAAHHHH BUUUUUDDY! 82 will be MINE at the GSG.

Snatch pulls: 80/3, 90/3x3

Front squat: 50/4, 70/4, 80/3, 90/2, 100/2, 105/2, 110/2–PR for a double

Then this NASTY ab exercise which I have to describe. Starting in a plank position (forearms on the floor), load 2 chains on your low back just above your butt. One arm at a time, raise yourself up into a pushup position, then back down the same way you came up. Alternate which arm you raise first. x16, 15, 14…felt fucking wicked.

196

[quote]Sneaky weasel wrote:
TYPE2B wrote:

Press (deload mode. ar 06,14, performance regressed dramatically again. I need a really long break.)

No. You need to stop training like a dumbass. If you need to deload this often, your programming sucks. SUCKS. Even if you don’t want to find a coach, at least do something intelligent. Try the programming over at performancemenu.com. Don’t change ANYTHING. Just do it. Even when I was training without a coach for a while last year it still netted me about 2.5kg/month on my classic lifts.

6/15

Snatch: 40/4, 45/3, 50/2, 55/2, 60/2, 65/1, 70/1, 75/1, 77.5/1, 80/1–YEEEEAAAAHHHH BUUUUUDDY! 82 will be MINE at the GSG.

Snatch pulls: 80/3, 90/3x3

Front squat: 50/4, 70/4, 80/3, 90/2, 100/2, 105/2, 110/2–PR for a double

Then this NASTY ab exercise which I have to describe. Starting in a plank position (forearms on the floor), load 2 chains on your low back just above your butt. One arm at a time, raise yourself up into a pushup position, then back down the same way you came up. Alternate which arm you raise first. x16, 15, 14…felt fucking wicked.
[/quote]

No matter how much I hate your attacks, I really have to thank you for your honesty and patience. I really have posted tons of stupid shit in this great forum and yet, you guys are still trying to help me change (even though it’s fucking pointless and I don’t really give a damn about your opinions.)

Thanks everyone! And if you still wanna keep trying, good luck! All it matters are your intentions and you guys are awesome!

197

[quote]TYPE2B wrote:

No matter how much I hate your attacks, I really have to thank you for your honesty and patience. I really have posted tons of stupid shit in this great forum and yet, you guys are still trying to help me change (even though it’s fucking pointless and I don’t really give a damn about your opinions.)

Thanks everyone! And if you still wanna keep trying, good luck! All it matters are your intentions and you guys are awesome![/quote]

Seriously? Get the fuck outta here with that crap, man. Nobody wants your backhanded, patronizing compliments. Put up or shut up.

198

[quote]Sneaky weasel wrote:
TYPE2B wrote:

No matter how much I hate your attacks, I really have to thank you for your honesty and patience. I really have posted tons of stupid shit in this great forum and yet, you guys are still trying to help me change (even though it’s fucking pointless and I don’t really give a damn about your opinions.)

Thanks everyone! And if you still wanna keep trying, good luck! All it matters are your intentions and you guys are awesome!

Seriously? Get the fuck outta here with that crap, man. Nobody wants your backhanded, patronizing compliments. Put up or shut up.
[/quote]

I apologize for having offended you.

199

nice sneaky, good snatch. 82? Anything about 82 thats speciall? why not 85? =D

200

[quote]romanaz wrote:
nice sneaky, good snatch. 82? Anything about 82 thats speciall? why not 85? =D[/quote]

Because 85 is heavier?!