Loving the lifting and the KGs!
[quote]jake_j_m wrote:
I appreciate this. All I’m saying is kilograms is what they use in olympic weightlifting ;)[/quote]
If Kilograms are what Klokov uses, Kilograms are what I will be using. Trying to get on dem Russian gainz!
I may have started a world war
[quote]mmatt wrote:
I may have started a world war[/quote]
whey2go.jpg
27th March:
A. RDLS (Slow negative):
70kgx10
120kgx5
130kgx3
140kgx3
150kgx1
160kgx1 (Pr, dat stretch)
B. Oly Complex:
x1 Clean pull, x1 hang clean, x1 Squat clean, x1 pause front squat, x1 Jerk
60kgx1
70kgx1
80kgx1 x2
85kgx1 x2
90kgx1 x3 (Default PR… HATERZ GONNA HATE)
C. Db Bench:
30kgx10 x2
35kgx8 x2
37.5kgx5 x3
Notes:
Quick n’ dirty training session today. Just need to get in and out asap. Complexes were tiring as fuarrrkkk. First 2 sets at 90kg felt solid in terms of form and strength, was very fatigued for the 3rd set though (see vid), and it shows in my form. Was chasing the bar a little bit as I let it get too far in front of me. Video included for reference, just missed the jerk on this one. Was too tired to commit to it, got them perfectly for the other sets though.
I REALLY need to find a time to schedule me in some of these complexes. They look so fun. Good shit brah.
[quote]Jab1 wrote:
I REALLY need to find a time to schedule me in some of these complexes. They look so fun. Good shit brah.[/quote]
Thanks! They are easy enough to implement, just string a bunch of movements together and go nuts. Nothing more scientific to it than that really! I need to think of some new ones to try actually as I didn’t really dig today’s one.
28th March:
A. Front Squats:
60kgx10
80kgx3
100kgx3
110kgx3
120kgx1
125kgx1 (Failed 2nd rep, da fuck?)
125kgx2 (Failed 3rd rep, again, da fuq?)
125kgx1 (Failed 2nd rep, fuck this)
120kgx5
110kgx5
100kgx10
B. Klokov Complex:
x1 halted deadlift, x1 squat clean, x1 pause front squat, x1 push press, x1 Pause Jerk
60kgx3 x1
70kgx1
80kgx1 x2
90kgx1 x3
C. Military Press:
barxsome
30kgx10
40kgx10
50kgx10
60kgx5 (No shoulder pain!)
65kgx3 (Heaviest I’ve gone with a strict press in a long time)
D1. Low Cable Rows:
4 setsx10-15
D2. Bent over DB rear laterals:
4 setsx10-15
Notes:
Fucking front squats mayne, havent been going right for a while. Might try switching to doing 5x5 at a given working weight a few times a week to see if I can get them going again. Like the klokov complexes, the pause on the dip before the jerk in particular felt great as it really forced me to get low under the bar (and fast) which is usually my issue. Took a couple of vids for form check purposes. Need to focus on getting more hip pop on my first pull and generally need to get a fuck tonne faster.
Really impressive lifting… would you say, in your experience, it’s worth “even trying” to learn the oly lifts without a coach ? Your technique/squat depth is so sessi.
[quote]jake_j_m wrote:
Really impressive lifting… would you say, in your experience, it’s worth “even trying” to learn the oly lifts without a coach ? Your technique/squat depth is so sessi. [/quote]
Yeah for sure, I’ve only had 2 casual semi-lessons with a coach. The rest has been self taught by watching videos on youtube and getting input from other lifters. Go for it breh!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Really impressive lifting… would you say, in your experience, it’s worth “even trying” to learn the oly lifts without a coach ? Your technique/squat depth is so sessi. [/quote]
Yeah for sure, I’ve only had 2 casual semi-lessons with a coach. The rest has been self taught by watching videos on youtube and getting input from other lifters. Go for it breh! [/quote]
Interesting. It’s jus’… I seem to be shit enough at learning to friggin’ bench never mind lifts so technical! Being as I have oly shoes though guess I have an instant advantage over those who don’t.
Manhandling some good weight there Phlegms!
Jake, I suck at Oly lifting so take this for what it’s worth, but I’ve really enjoyed “coaching” myself and have made some pretty rapid improvements. I will seek out an actual Oly coach as soon as I can though.
29th March:
A. Front squats:
Barxsome
60kgx10
80kgx5
100kgx5
110kgx5
120kgx3 x5 (Fuck dis, want 5x5 @120kg, lack of gains. Still a total volume PR though)
92.5kgx18 (Fuuuaaarrrkk, wanted to get 20 for a widowmaker PR. Just couldn’t keep the bar on my shoulders for the last 2 reps…so close…)
B. Pendlay Rows (Belt only):
70kgx5
90kgx5
100kgx1
105kgx5 x5 (PR)
80kgx20
Notes:
Grand session, wish I had more time at the moment but I was fairly rushed. Got everything finished in about 45 minutes, didn’t even have time to stretch out/foam roll etc. though. Thats probably significantly hindering my progress on front squats at the moment, could feel my back cramping up something fierce and my calves and glutes are at me again…
Man 18 rep front squats sounds horrific!
[quote]Jab1 wrote:
Man 18 rep front squats sounds horrific![/quote]
Not gonna lie, it wasn’t pleasant!
31st March:
A. Clean and Jerks:
60kgxsome
70kgx1
80kgx1
90kgx1
95kgx1 x3
100kgx1 x2
110kgx1 (Bar rolled after I stood up with the jerk and I had to dump it. Painfully close so counting it as a PR. Fuck all da haterz. +10kg on my old C+J)
110kgx1 (Jerk missed completely, see video below for lulz.)
B. Snatches:
barxmany
30kgxsome
40kgx1
50kgx1
60kgx1
65kgx1
70kgx1
75kgx1 x2 (+2.5kg PR, felt solid as fuck both times)
80kgxmiss
C. Skull Crushers/ss/close grip pushups:
3 sets, amrap
D. Reverse Cable Curls/ss/Single Arm hammers:
3 sets
E. Incline DB curls/ss/Reverse curls:
2 sets, amrap
F. Forced negative ez curls:
1 giant sets, dat paaahhmp.
G. Ab circuit:
3 times (included leg raises, KB oblique crunches, leg raises, Russian twists)
Notes:
Oly lifts were feeling solid today. Cleaning 110kg felt so much easier than it did the first time I did it a month ago (and subsequently injured myself doing so…), felt great to get over that mental barrier. The first time I tried jerking it I pretty much got the jerk, got under it, stood up with it but as I finished standing up with it the bar rolled and my wrists buckled. Still, I was so close to fully standing up with it I’m not going to let a little bar roll deny me the PR. Dat ego boost. The second time I tried it I was no where near to making the jerk. My snatches were feeling tasty, 75kg was feeling pretty light. I definitely think I have 80kg in me this week. Did a bunch of silly pump work afterwards and got the most intense pump, it felt incredibly satisfying.
You’re soon gonna have to change your log title to Phlegms’ Expert Log!
Nice PRs today.
[quote]samoth2 wrote:
You’re soon gonna have to change your log title to Phlegms’ Expert Log!
Nice PRs today.[/quote]
Thanks! I won’t be referring to myself as anything other than a beginner until I can throw a bar with 3 plates a side over my head!
Outstanding progress as usual. Oly lifting is cool.
I need to learn how to hold a camera properly.