6/9/09
Training at the Univ. Main gym after work
Bulgarian Split Squats
-5reps up to 70lbs dumbells.
-3reps up to 80lbs dumbells.
Single Leg Deadlift:
-3reps up to 65lb dumbells.
My grip got fucking worked yo! I had to borrow my friends straps to the the sets of Single leg DLs.
Dumbell Row:
-5reps up to 80lb dumbells
-3reps up to 90lb dumbells.
-5reps up to 100lbs dumbells! (done explosively using help from my lower back + obliques.
RDLs to finish off.
-3reps up to 205lbs.
Stretch & go HOME!
[quote]Invictica wrote:
LiftSmart wrote:
I can’t train oly lifts right now because my knee injury prevents it.
I’m doing standard workouts for the time being so I won’t post them.
Hey dude, are you still gonna be at Seafest? The next big one after that is Ogopogo, I’ll probably be there too. [/quote]
Depends on how soon the PT can repair me. I’ll still come spectate even if I can’t compete.
Are you prepared for it?
[quote]Neospartan wrote:
hope it heals soon man[/quote]
Me too, I feel like a wuss when I can’t do squats.
Hopefully a few of you guys are interested, especially the enthusiastic trainers here like 2B 
Check it out… www.virtualmeet.net
They’re having an online weightlifting meet, I’m gonna enter it myself. Better start training the lifts regularly. It is from the 26-28th July.
[quote]LiftSmart wrote:
Invictica wrote:
LiftSmart wrote:
I can’t train oly lifts right now because my knee injury prevents it.
I’m doing standard workouts for the time being so I won’t post them.
Hey dude, are you still gonna be at Seafest? The next big one after that is Ogopogo, I’ll probably be there too.
Depends on how soon the PT can repair me. I’ll still come spectate even if I can’t compete.
Are you prepared for it? [/quote]
Good luck man.
getting there. The workouts have been so brutal, but I’ve landed like a handful of PRs in the past couple days, hoping to make at least 80/100 at 77. It’s ramping down now though, so like singles at 75% for a week or two.
Anybody use Power Drive in here? It seems pretty cheap and seems fit for OL purposes. I ordered like 3 tubs up to Sunny Canada to try out.
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!”
6/10
Snatch Balance: 40/3x2, 50/3, 55/3, 60/3, 65/2x3
Muscle Snatch: 40/3x2, 45/3, 50/2x3
Squat: 50/5, 70/3, 80/3, 90/3, 100/3, 105/3, 110/2, 115/2, 120/2x2
Hypers: 30x12, 10, 10
Evil wheel: x5x3 from standing
[quote]Invictica wrote:
Anybody use Power Drive in here? It seems pretty cheap and seems fit for OL purposes. I ordered like 3 tubs up to Sunny Canada to try out.[/quote]
I’ve been using Alpha GPC, and I forgot my bottle tuesday and wow, I felt the difference. I’m also using HOT-ROX and Flameout,and Surge Workout Fuel.
Not 100% sure of the Surge, but HOT-ROX is pretty good, I just need more cardio. Surge helps me make it through doubles when I do them, I think. Could be placebo effect. I do reccommend Alpha GPC though, cheap and it seems to do the job. I’ll know more tommorow, as I got a competition day scheduled. I hope that my wrist won’t hurt to much, because I want to hit 75 or better in the snatch.
[quote]OooahhhCANTONA wrote:
Hopefully a few of you guys are interested, especially the enthusiastic trainers here like 2B
Check it out… www.virtualmeet.net
They’re having an online weightlifting meet, I’m gonna enter it myself. Better start training the lifts regularly. It is from the 26-28th July.[/quote]
looks interesting. no resin allowed for the feet? Lame. lol.
[quote]Invictica wrote:
Good luck man.
getting there. The workouts have been so brutal, but I’ve landed like a handful of PRs in the past couple days, hoping to make at least 80/100 at 77. It’s ramping down now though, so like singles at 75% for a week or two.
[/quote]
You’ll get a 200 total in no time. That’s my main short term goal too.
[quote]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!”
[/quote]
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.
Thursday - Competition Day
Warmup for snatchs
40x2x2 [some overhead squats and such in here]
45x2x2
50x2x2
55x2,1
60x1x2
65x1
Attempts :
70 - good lift, powerful, not squat. Training PR
75 - clark’d it [pull only]
75 - threw it away to the front
took 70 again and smashed it, then 72.5 and barely missed it twice. I’ll do more at GSG’s
Clean and Jerk warmups
50x1+1x2 [cramp in left IT band, would have been 2+2 but wow wtf?]
60x2+2
65x2+2
70x2+2
75x1+1
80x1+1
85x1+1
Attempts :
90x1+1 easy clean easy jerk
95x1+0 easy clean, left arm was to tight and didn’t lock and out pushed bar forward as well. Fail.
95x1+0 super easy clean, elbows to low on the start of the jerk, arms to tight, height was there. [training PR for cleans]
Clean and jerks
70x1+1x7 practicing the jerk and timing etc…
back Squats
90x1
100x1
110x1
I’ve decided that, since my friend back home is probably going to do an article for the county paper on me at GSG’s, that I’ll shoot to be a lightweight 105, since there will be much less competition in that class. The 94’s are stacked, and thats just people I train with!
[quote]Neospartan wrote:
L-Leucince is kinda like a cheap man’s BCAA. That is you add it to your post workout drink when u don’t have BCAA and only have Whey Concentrate for it.
I bought T-Nation’s L-Leucince and use it regularly with my post workout drink (which I have gotten much consistent in brinking for the past couple of months). Now, since I don’t train for BB I can’t see the results. I bought it a couple of months ago becuase T-Nation was out of GROW and I bought a shitty Whey Concentrate in the meantime. [/quote]
cheap mans BCAA?
you can get powdered BCAA for a song. stuff is cheap as sin.
I thought the leucine onlywas for the cool kids.
-chris
[quote]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.
[/quote]
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
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.
This was actually wednesday’s session
snatch 80x2
85 1+2misses x 2 x 2
Trying to work on technical issues - mainly not pulling with my arms. Problem is that as soon as I start thinking about things other than getting the bar as high as possible it tends to slow the bar right down and I’ll miss what should be easy lifts
Clean & Jerk up 120x1 then 112.5 3x1
Well chuffed with this. Since I stopped working heavy about 3-4 months ago I’ve not gone above 110, but I absolutely nailed this and it felt pretty light as well too.
Front Squats 120 3x3
Just a pity I couldn’t put it together for the snatches as well!
Lifting on 6/11/2009
Went to PA to with the main head coach. Unfortunately I got lost on the way there and was 45mins late 
Cleans & Jerks: up to 85kg
Clean Pulls: up to 100kg
Major pointers from the coach:
(1)Don’t straighten you knees as the bar passes them, leave a slight bend so once the bar is above the knees you can use your legs for the jump/explosion. Keep the bar close as is passes ur knees. Its 2" away.
–So He had me come off the floor and stop bellow the knees. See & feel where I was and then continue with the clean. Then do a full clean right after.
(2)U are going on ur toes when u dip. Try having your toes UP a little bit when u dip so u stay on ur heels.
(3)Keep pressing against the bar when you finish the jerk.
(4)now that u are feeling better do more RDLs.
Later that afternoon I went to the main Univ. Gym.
RDLs:
-RDLing 225lbs was harder than usual. (coach was right)
-The heavier RDLs (up to 315lbs) looked like a cross between a conventional DL & an RDL.
Light Clean pulls: (65kg)
Stretch & GO HOME!
[quote]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. [/quote]
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
Hmm. It’s been a while since I tried Spike. I’ve just been using 2 HOT-ROX before workouts, and that seems to do me just fine. Maybe when I run out I’ll try the Spike again.
6/12
Power snatch: 40/3x2, 50/3, 55/3x3
Power clean: 50/3x2, 60/3, 70/2, 75/2, 80/2x2
Snatch pulls w/ pause at the knees: 70/4, 80/3, 85/2x3
Hanging pikes: x12, 12, 10
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.
[quote]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]
[quote]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[/quote]
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.