Form looks awesome, wish I could do oly stuff like that (need a coach). Good weights being tossed around. Next aim = dat synergy level explosiveness.
20th February:
A. Front Squats:
60kgx5
80kgx5
100kgx5
110kgx1
120kgx1
130kgx1 (Slow as fuarrrrkkk)
130kgxfail (da fuq)
125kgx1
110kgx8 (+3 Pr)
B. Oly Complex:
x2 clean pull/x1 squat clean/x1 5ct pause front squat/x1 Jerk
60kgx3 rounds
70kgx1 round
80kgx1 round
90kgx1 round (Pr, missed this the other day, did 2 extra clean pulls by mistake as well!)
C. Low Cable Row:
100kg stack
stackx30 x3 sets (minute rest between sets)
Notes:
Decent training, pissed about missing 130kg front squat after smoking it last week. Happy with the 110kgx8 though, still had a rep or two in me but my shoulder was bothering me. Oly complexes were feeling sweet and I made the few form tweaks I noted last time I did this, my jerk wasn’t feeling too great due to the usual shoulder pain. Jack3d served me very well this morning as I was ridiculously “in da zone”.
Good squatting for 10am dude, I don’t have the luxury of Jack3d but I’m going to train back on some PULSE < not sure if actually can feel any effects at all but was cheap (also tastes awesome)
[quote]jake_j_m wrote:
Good squatting for 10am dude, I don’t have the luxury of Jack3d but I’m going to train back on some PULSE < not sure if actually can feel any effects at all but was cheap (also tastes awesome)[/quote]
Was squatting at 830am breh! I’ve tried pulse before and it did nothing for me. I would get the beta-alanine tingles and that was about it, Jack3d is another kettle of fish…
Dat zooooooooooooooone.
You have a problem.
[quote]SamMcLoughin wrote:
Dat zooooooooooooooone.
You have a problem.[/quote]
Dem meth gainz doe.
21st February:
A. RDLs (Slow negative):
60kgx10
100kgx5
120kgx3
130kgx3
140kgx3 (Pr)
150kgx2 (PR - hella slow negative for dat feeeeelll)
100kgx10 x2
B. DB Bench Press:
30kg 'bells x10
35kg 'bells x5
35kg 'bells x8
40kg 'bells x3
40kg 'bells x3 (Pr)
C. Clean and Military Press:
40kgx10 x2
50kgx5 x2
55kgx5
60kgx3 x3 (minimal shoulder pain, slowly working these back up)
D. Bent over DB rear laterals:
3 sets of 10
Notes:
Solid early morning training. Still cutting weight, still making gainz.
inb4yourRDLexceedsyourDL
[quote]jake_j_m wrote:
inb4yourRDLexceedsyourDL[/quote]
I’m such an awkward lifter.
I guess you should just do your DL’s in your OLY shoes starting with your back parallel to the floor.
[quote]SamMcLoughin wrote:
I guess you should just do your DL’s in your OLY shoes starting with your back parallel to the floor.[/quote]
genius
[quote]SamMcLoughin wrote:
I guess you should just do your DL’s in your OLY shoes starting with your back parallel to the floor.[/quote]
And then throw it over my head?
[quote]jake_j_m wrote:
inb4yourRDLexceedsyourDL[/quote]
Also in B4 I out front squat my back squat.
I am intrigued by these Oly complexes - how are you finding them and what’s their purpose?
Good liftinz.
[quote]Jab1 wrote:
I am intrigued by these Oly complexes - how are you finding them and what’s their purpose?
Good liftinz. [/quote]
Thanks! You are making some killer progress in your log!
The oly complexes are just something I have noticed some of the California strength Athletes doing, as well as other oly lifters like Klokov. Their main purpose is to either make you stronger at certain parts of the lift by fatiguing you at certain points during the lift and to fix technique flaws. So for instance, if you have issues fully triple extending at the finish of the first pull, throwing in some clean pulls before doing a squat clean might help ingrain that technique. Then say doing a push press before you jerk at the end of the lift might help make your jerk stronger. They seem to be quite multi purpose really, something I’ve only started toying with recently so hopefully I see some gains through doing them in my classical lifts.
Here are some examples if it helps:
[quote]phlegms wrote:
shankle complex with 200kg.wmv - YouTube [/quote]
Shanks like a boss
[quote]spar4tee wrote:
[quote]phlegms wrote:
shankle complex with 200kg.wmv - YouTube [/quote]
Shanks like a boss[/quote]
He sounds like a civil war general.
22nd February:
A. Oly Complex:
x2 clean pull, x1 squat clean, x1 pause front squat, x1 jerk
60kgx1 x2
70kgx1
80kgx1
85kgx1
90kgx1
92.5kgx1 x3 (+2kg PR)
B1. Cable Rope Curls:
3 sets of 5
B2. Cable Rope Tricep Pushdowns:
3 sets of 10
B3. Facepulls wit dat squeeezzzee:
3 sets of max
Notes:
Quick session today, finished everything in just under 40 minutes or so. Complexes were feeling sweet, the 92.5kg complexes didn’t feel too hard. Definitely have 95kg in me soon. Jerk was feeling solid after I made a few tweaks to my form which gives me a bunch more power in the initial drive, more experimenting needed though. Form on the cleans was questionable, I seemed to be bending my arms a bit too early. Will keep that in mind next time.
Good stuff, your facility looks awesome by the way. What’s the rough equipment breakdown? (yano to make me jelly)
[quote]jake_j_m wrote:
Good stuff, your facility looks awesome by the way. What’s the rough equipment breakdown? (yano to make me jelly)[/quote]
Few power racks, couple of cages, glute ham, bunch of plate loaded machines (the Single arm row one is great), usuall array of cable shit, dumbbells up to 60kg+, tonnes of bars, a few bumper plates, sprinting track and various bits of strong man equipment. I train here a few times a week cos’ my college gym is shit.