Cal's Training Journal

[d-dub]

nice PR.

 

[Phaded]

nciethanks

 

[Madcow2]

Nasty flu going around the nation. Lasts a long time too. I was sick for 2 weeks and that is highly unusual for me. Unfortunately, this kind of kinks your tolerance reference for the stock 3x per week deload. Overall, it looks like your progress has been good though. I'd take an extra week between week 9 and the next volume phase. Do a light low volume workout (concentric only OL and 1 day of squating wouldn't be a bad idea) twice next week and throw in some conditioning. You won't know whether the flu or the load overtaxed you or most likely a combo of both but you could use some extra rest. Also start light again on week 1 if you don't make a massive recovery between now and then.

 

[wnt2bBeast]

nice job on the PR super!!!!!!!!!!!!!

 

[super_rice]

yeah 15lbs pr... but it felt wayyyy heavier than it should have.

this flu crap seriously messes with my whole schedule. i hate it.

i'm probably feeling so beat up because of the sickness, but as you said madcow, the load helped to pulverize me. man, everything was going so well too.

i'm dropping tomorrow's workout (week 9, day 2), and i am still unsure whether or not i will do friday's workout. i'm opting to not finish the DLs (which is sad, i love deadlifts)

once this week ends i'm taking march break to do what madcow suggested. i'll go 2-3 times OL lifts only, mostly bar and <100# work, and maybe a squat session in there, depends on how i feel. week after that, i'm going to do 5x5 for all lifts that are regularly set for monday, wednesday, friday... then start the next volume phase.

this will set everything back two weeks, but the recovery will be well worth it (i hope).

 

[super_rice]

what a long week this has been.

i am hitting a light squat and DL 280 3x3 tomorrow.

wish for luck!

and also that the flu thing doesn't come back (like it's supposed to in abt a week and a half... knock on wood)

 

[Madcow2]

I want you to know Rice that you really inspire me. Here you are a young guy (if I remember right not even out of high school), gets his family to setup a home gym for him in the basement (from what you said it's every present from now till you are dead), goes with the essential equipment and none of the garbage, tries to learn and understand everything he can about training, works on the olympic lifts, always enthusiastic, never misses a beat, totally dedicated. I truly look forward to your log updates and they are the first thing I look for on the forum.

No matter what you do in life, if you pursue it in the same manner you do weightlifting you will be successful. To me that's one of weightlifting's greatest lessons, it teaches someone to plan and execute steadily over the long-term. No mindless or worried rushing just a well thought out steady optimal framework to get you to your goals.

BTW - Toronto is a fairly large city, have you checked for a olympic lifting club/group/coach in the area? Also have you read any texts on OL like Dreschler's Encyclopedia or anything else?

 

[super_rice]

thank you madcow, that really means a lot to me. every one of your posts have carried some sort of meaningful advice, and your help in setting me up with a proper program goes above and beyond.

i've laid out what my next 5x5 will probably look it. it's a spreadsheet in excel. the weight selection is roughly there, i will modify it as i get past the deloading i'm doing.

http://s19.yousendit.com/d.aspx?id=2IHP6MWIE48AG2B1669MTI1513

to tell you the truth, i have not looked up dreschler's encyclopedia. in fact, i have never heard of it. as for OL, i'm pretty sealed off from the community, i don't know how to even contact people that lift. no one that i've ever talked to knew the benefits of full squatting.

edit: the first week of volume i get right into it weight wise, but this is taking into account that i will be doing that little bit of deloading i set at the side. the deloading is just the first week of what i did (botched) 5x5.

oh, and asistance will be done M and F, the full squat will be anywhere between 80 and 95% of what i did monday. i usually kept it relatively low to act as "speed work," and to help with recovery

 

[super_rice]

5x5 - Intensity Phase - Week 9, Day 3 - Final Day
Friday, 11 March, 2005

Ahhh, the flu symptoms are gone. Felt pretty good today. I think my being away from the gym for the last 5 ish days has caused me to loose that "training effect," stuff felt heavy - that is, until I got into the midst of it.

5x5 has passed by quickly, I'd probably be in the 180# area by now if it wasn't for the flu At one point I was 178 waking up in the morning. This was like a day or two before the flu hit and I dropped to 170 in 3-4 days.

Did some dropsnatch warmups with the bar, like I always do.

Full Olympic Backsquat @~ 82.5%
Set 1: Bar x 10
Set 2: 135lbs x 5
Set 3: 155lbs x 5
Set 4: 185lbs x 3

Set 6: 205 x 3
Set 7: 205 x 3
Set 8: 205 x 3

Form wasn't bang on. This can only mean one thing: I have been away from the rack for too long.

Cleangrip Deadlifts
Set 1: 135lbs x 5
Set 2: 175lbs x 5
Set 3: 205lbs x 5
Set 4: 225lbs x 3
Set 5: 245lbs x 2
Set 6: 270lbs x 1

Set 7: 280lbs x 3
Set 8: 280lbs x 3
Set 9: 280lbs x 3 Cleangrip PR

I set a PR for a cleangrip DL. I've done this weight before, but pre-5x5 only with a over/under grip. Before doing 5x5 I could only hang onto around 225 with a cleangrip.

Weighted Chinups
Set 1: BW+25lbs x 3
Set 2: BW+25lbs x 3
Set 3: BW+25lbs x 3

Now comes the fun part:

So, as I was stripping the weight, I said.... ahh, wtf, this 135 feels so light, I could clean and jerk it....

Keep in mind here, I've never actually C&J'ed more than 135. I just use oly lifts as warmup currently.

Clean and Jerk
Set 1: 135
Set 2: 155
Set 3: 175
Set 4: 185 PR !!!

Too bad I don't have bumpers. I had a lot more.... maybe it's time I actually seriously practiced these lifts with actual weight.

Viddy coming soon, I used my other shittier cam to take a video.



C&J Video

Christ my form needs work. You know, I just realized how stupid this was, I don't have bumpers, and I have never jerked more than 135. In fact, I never even do the split jerk movement... Needless to say, it looked terrible. I'm also very inflexible now that I look at it. Need to get that flexibility back!

http://s2.yousendit.com/d.aspx?id=0D7VEYHEGXVJW325YRJYUDQSTR
(Quicktime required, yo!)

 

[ghettostudmuffin]

Not bad bro. Looked pretty fucking good to me.

Straight up olympic style baby. I do a split style powerclean to get the weight up, but that ways nicer looking.

Good job on the pr.