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PracticALly Programmed - Al420 Log

Still self taught (via Gayle Hatch vids). There is a local guy, Oleg Kechko...

He was a competitive Olympic weightlifter competing for Belarus. He has trained in the Soviet Sport School System since the age of 11. He is the reigning Belarussian National Champion and holds the national records in the 76 kg class. He holds the Elite status of International Master of Sport. He competed in the 1993 World Weightlifting Championships, placing 6th, and 1995 World Weightlifting Championships, placing 9th.

His best achievement: ranking #1 on the 1991 World Weghtlifting Ranking list with 365 kg total in the 76 kg class, winning the 1991 Friendship Cup.
 
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So what's the plan now? You mentioned that you'd "reorganize" and "reprioritize" a while ago but haven't said much more about it. Might I suggest that you reread the Intermediate chapter of Practical Programming and do something based on one of the layouts therein? I think you became a bit enamored of the stuff in the Advanced section and increased the complexity and volume far beyond what was necessary or optimal.
 
Cynical Simian said:
So what's the plan now? You mentioned that you'd "reorganize" and "reprioritize" a while ago but haven't said much more about it. Might I suggest that you reread the Intermediate chapter of Practical Programming and do something based on one of the layouts therein? I think you became a bit enamored of the stuff in the Advanced section and increased the complexity and volume far beyond what was necessary or optimal.
Click to expand...

I agree. That was my plan for this weekend.

Here is what the Oly lifting coach said after watching me PC and Front Squat:

thoracic flexibility is the challenge I see. I also don't know if you're squatting to your potential--limited range of motion at the bottom....also a flexibility issue.
 
Weight this AM: 219

Todays Workout:

16" Box Squat: 135x10, 185x5, 225x5, 275x5, 315x5x3
Flat Bench: 195x5x5
Seated BB Military: 95x5, 135x5, 145x5, 155x5, 160x4
Pec Deck: 110x10x2

Did some DB fronts, 25's x10, 32.5's x8 (swinging a tad) drop to 20's by a bunch. Did 2 sets. Wanted to play some more but my 2hrs was up... :p

Box squats felt great. Knee was all but painless and my groin never said a word. I am very upbeat about today. Last set I had to dig a bit so that is good. Been a while. Everything has just felt so heavy lately, and today everything felt light. Corner turned.

Bench was hard. Again, straight sets are fucking hard. You have to really be there mentally.

I am getting a better feel for this. If I do straight sets w/ one lift I have to do linear sets on the other exercise. I just don't have the endurance to do multiple straight sets.
 
Weight this AM: ???

Todays Workout:

Power Clean: 95x3, 115x3, 135x3, 155x3, 175x3, 185x3
12' Rack Pulls: 275x5, 315x5, 365x5, 405x5, 405x5, 425x3
HS Seated Row: 6 plates x8, 6 plates x10, 6 plates x9

I really think my DL is going to be much better after training RP for a while. I am starting just below my sticking point (few inches below knees). I thought if I started lighter today and skipped 385 that I would get to 450. 425 went up OK but I was belted and the belt was kinda poking me - I may sue Inzer for fucking up my potential PR.

I am trying to train around 2:30. My heavy days take 2hrs easy and my light days are typically the same. This still alows me to end my day at work which for me means more income. I need to get my assets on swole.

It is also little league baseball season again. I coach both my sons, so it is at least 4 nights a week. Craziness...
 
Cynical Simian said:
Baseball, eh? What cycles are they running?
Click to expand...

My 9yr old is the serious one, he is a fanatic about athletics. He is doing a low dose of Primo (cause it has zero sides) and some Dbol, cause I can sneak it into his lucky charms.

My 6yr old is not really into it. He likes Power Rangers... so I have him on Abombs and Halo. Again, low doses.

I WILL NOT give them injectables untill they have hit puberty, or started competitive fighting...whichever comes first.
 
Good work man. Glad to see your "meal tickets", I mean your kids are "developing" right. Introduce them to ck's kids. They have the right idea, too.
 
al420 said:
My 9yr old is the serious one, he is a fanatic about athletics. He is doing a low dose of Primo (cause it has zero sides) and some Dbol, cause I can sneak it into his lucky charms.

My 6yr old is not really into it. He likes Power Rangers... so I have him on Abombs and Halo. Again, low doses.

I WILL NOT give them injectables untill they have hit puberty, or started competitive fighting...whichever comes first.
Click to expand...

man, orals are for douche bags. Either injectables or hit them up with some stuff
from "The Roid Store".
 
al420 said:
My 9yr old is the serious one, he is a fanatic about athletics. He is doing a low dose of Primo (cause it has zero sides) and some Dbol, cause I can sneak it into his lucky charms.

My 6yr old is not really into it. He likes Power Rangers... so I have him on Abombs and Halo. Again, low doses.

I WILL NOT give them injectables untill they have hit puberty, or started competitive fighting...whichever comes first.
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what for a father gives his 9 and 6 year old sons roids... ?

unbelieveable - you must be amential - to destroy their future....
 
Svetislav_aka_Waczlaff said:
what for a father gives his 9 and 6 year old sons roids... ?

unbelieveable - you must be amential - to destroy their future....
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She's back! Jokes are fun for most people............not this one though. He really thinks your giving your kids juice! I bet we could get him to fuck a guy and he might think it's a girl???? Cool shit!!! Good times!! "what for a father" hehehe...
 
Svetislav_aka_Waczlaff said:
what for a father gives his 9 and 6 year old sons roids... ?

unbelieveable - you must be amential - to destroy their future....
Click to expand...

Remember, it is more fun to read his posts if you have a strong german accent.

'what for father' as an example is funny as shit if read out loud, to friends and coworkers, in said german accent.

Also - what does 'amential' mean? I can’t find it in the English or german languages...
 
al420 said:
Remember, it is more fun to read his posts if you have a strong german accent.

'what for father' as an example is funny as shit if read out loud, to friends and coworkers, in said german accent.

Also - what does 'amential' mean? I can’t find it in the English or german languages...
Click to expand...
this is what i got lol...very funny when you read it out loud

n. Mental retardation.
Lack of development of intellectual capacity as a result of inadequate brain
tissue.
 
al420 said:
Remember, it is more fun to read his posts if you have a strong german accent.

'what for father' as an example is funny as shit if read out loud, to friends and coworkers, in said german accent.

Also - what does 'amential' mean? I can’t find it in the English or german languages...
Click to expand...
Actually, I think it's Polish.
 
Weight this AM: 221

Todays Workout:

PP: 95x5, 115x5, 135x5, 145x5, 155x5
Back Squat: 135x5x2, 185x5, 225x5, 275x5, 315x1x5
Speed Bench: 150x5x5
DB Skuls: 30's x10x3

Back squatted today...woohoo! It was kinda odd, but until 315 felt light enough. 315 felt heavy so I opted for some breathing singles. Ont he 135 sets I held the bottom position for 3 sec or so before coming up. Hping this help the flexability issue.

Everything else went fine - kinda boring. This is the most boring bench day, but it is my light day and I promised myself I wouldn't tinker.
 
i think they came here to say hello to this fella not you...

haha-1.gif
 
Weight this AM: 219

Todays Workout:

Needsize Ab: BWx12x4 - higest decline setting - WOW
BB Calf Raise: 135x10, 225x10, 275x10, 315x8, 365x6
Hip Raise (ala Rockey): BWx10x3
Seated Calf Raise: 45x12, 90x12, 135x8x2

Decided to log my ab/calf day so i can progress easier...please disregard any homoerotic undertones.
 
Svetislav_aka_Waczlaff said:
***deleted by Bunny, you were already warned***
Click to expand...

cant you give it a rest already? you could update your log instead of flaming
other member's logs.
 
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This temper tantrum is reminiscent of bridgitte neilsen after Dolph Lundgren lost to Rocko.

Don't forget Rocky's speech afterwards.. "If I can change, and you can change, we all can change!!!!!!"
 
Weight this AM: 219

Todays Workout:

Power Clean: 135x3x5 - getting much faster and more explosive (wathing my 9yr old train w/ his coach is helping me a lot)

GP Row: 155x5, 175x5, 195x5, 225x5, 245x3 - too big a jump, 15lbs from last week...no, no, no

Jump Shrug: 245x10, 315x10, 365x8, 315x10

Lat Pulldown: 120x6, 140x6, 150x6, 160x6/80x10

DId some other various trap work - some seated HS and some DB's - ran the rack on DB's...this is taxing. Looked like a sweaty mess.

I posterd this in BiggT's log, but wanted to share w/ all:

My oldest son (now 9) had his first training session w/ his Oly coach. Afterwards he watched me clean and asked why I 'didn't go into a front squat'. His workout went like this:

Jumps from deep squat (full extention), High pulls, Cleans, Back Squats, Plyo jumps to 12" box, from deep squat and landing in deep squat, the some Push Presses.

Not a bunch of volume, but the workout lasted 1hr, and he said his legs felt heavy, and he couldn't jump out of the hole very wel at the end...nice. He cleaned 13k and is about 26.5k BW. It's funny, but even the coach said his form was just sick. It was a lot of fun to watch, and this morning he was walking around w/ his chest held high for sure. Told me when I got home he did "5 sets of 5 reps on my 'firecrackers' (high pulls - the coach is teaching him to be explosive at about the mid quad, so he is making a firecraker noise as instructed...neat stuff) and then I did 10 jumps. Tomorrow I can do 5 sets of deadlifts w/ my bar. My coach said so"

Next session or so he will learn the snatch. Can't wait. I'm real proud if you can't tell.
 
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al420 said:
Weight this AM: 219

Todays Workout:

Power Clean: 135x3x5 - getting much faster and more explosive (wathing my 9yr old train w/ his coach is helping me a lot)

GP Row: 155x5, 175x5, 195x5, 225x5, 245x3 - too big a jump, 15lbs from last week...no, no, no

Jump Shrug: 245x10, 315x10, 365x8, 315x10

Lat Pulldown: 120x6, 140x6, 150x6, 160x6/80x10

DId some other various trap work - some seated HS and some DB's - ran the rack on DB's...this is taxing. Looked like a sweaty mess.

I posterd this in BiggT's log, but wanted to share w/ all:

My oldest son (now 9) had his first training session w/ his Oly coach. Afterwards he watched me clean and asked why I 'didn't go into a front squat'. His workout went like this:

Jumps from deep squat (full extention), High pulls, Cleans, Back Squats, Plyo jumps to 12" box, from deep squat and landing in deep squat, the some Push Presses.

Not a bunch of volume, but the workout lasted 1hr, and he said his legs felt heavy, and he couldn't jump out of the hole very wel at the end...nice. He cleaned 13k and is about 26.5k BW. It's funny, but even the coach said his form was just sick. It was a lot of fun to watch, and this morning he was walking around w/ his chest held high for sure. Told me when I got home he did "5 sets of 5 reps on my 'firecrackers' (high pulls - the coach is teaching him to be explosive at about the mid quad, so he is making a firecraker noise as instructed...neat stuff) and then I did 10 jumps. Tomorrow I can do 5 sets of deadlifts w/ my bar. My coach said so"

Next session or so he will learn the snatch. Can't wait. I'm real proud if you can't tell.
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Damn.
That's great to hear. Welcome him to the brotherhood of Iron. The first time he deads his own BW rub some iron filings on his cheeks.
I'd be proud too, if I were you.
 
Weight this AM: 217.5

Todays Workout:

12" Box Squat: 135x10, 135x5, 185x5, 225x5x2
Flat Bench: 95x10, 135x5, 205x5x4
Seated BB Military: 95x5, 135x5, 145x5, 150x5, 155x4

Took less than 1hr (had to get to my oldest boys school for a concert)

My legs had nothing in them. It was kinda funny, but I chalk it up to deading heavy on Monday and then having my first back squat session in about a month. I probably went a tad heavy, but anything less that 3 plates looks like shit to me... need to check my ego at the fucking door. I'm dropping weight fast, and it is about to get even faster, but I think I can still make decent progress on 2 or 3 lifts. Taking the volume down a noth next week.

On another note I start training week after next at the local Oly gym. I will train there 4 days a week I think, and they DO NOT allow benching. The flat bench he has is used for seated overhead work only (he said seated work is decent as long as there is no back support, said it insures no leg drive). I will be doing Clean/Jerk, Snatch and all their assistance lifts, Kettlebell stuff, and various box jumps - plyo shit I am all new too, but it seem to be a point of pride, so I will get good at it. The guy training me is 76k and can CJ 220+k. Nice. Watch the fuck out.



Benching will go w/ arm fest on Saturdays
 
man that all sounds great. Training at the Oly gym is gonna be a great experience! I can't believe they have a rule against benching:)

al420 said:
Weight this AM: 217.5

Todays Workout:

12" Box Squat: 135x10, 135x5, 185x5, 225x5x2
Flat Bench: 95x10, 135x5, 205x5x4
Seated BB Military: 95x5, 135x5, 145x5, 150x5, 155x4

Took less than 1hr (had to get to my oldest boys school for a concert)

My legs had nothing in them. It was kinda funny, but I chalk it up to deading heavy on Monday and then having my first back squat session in about a month. I probably went a tad heavy, but anything less that 3 plates looks like shit to me... need to check my ego at the fucking door. I'm dropping weight fast, and it is about to get even faster, but I think I can still make decent progress on 2 or 3 lifts. Taking the volume down a noth next week.

On another note I start training week after next at the local Oly gym. I will train there 4 days a week I think, and they DO NOT allow benching. The flat bench he has is used for seated overhead work only (he said seated work is decent as long as there is no back support, said it insures no leg drive). I will be doing Clean/Jerk, Snatch and all their assistance lifts, Kettlebell stuff, and various box jumps - plyo shit I am all new too, but it seem to be a point of pride, so I will get good at it. The guy training me is 76k and can CJ 220+k. Nice. Watch the fuck out.



Benching will go w/ arm fest on Saturdays
Click to expand...
 
Weight this AM: ???

Todays Workout:

Power Clean: Skipped - shoulder is not great today, and I think I am moving these to Thur and doing them heavy instead of 2x per week and modest.

Deadlift: 135x10, 185x5, 225x5, 275x5, 315x5x5 (did all 4 warm up sets w/ no rest in between...add weight, re chalk and go) - last week I felt a twinge in my right 'hurnia' area - not taking any chances. Belt is put away. Doing straight sets (w/out belT) adding 10lbs per week - this is the new plan, and is another reason to drop the PC's from Mon.

HS Seated Row: 6 plates x8X4

DB Row: 90's x10x3


Word.
 
al420 said:
Weight this AM: ???

Todays Workout:

Power Clean: Skipped - shoulder is not great today, and I think I am moving these to Thur and doing them heavy instead of 2x per week and modest.

Deadlift: 135x10, 185x5, 225x5, 275x5, 315x5x5 (did all 4 warm up sets w/ no rest in between...add weight, re chalk and go) - last week I felt a twinge in my right 'hurnia' area - not taking any chances. Belt is put away. Doing straight sets (w/out belT) adding 10lbs per week - this is the new plan, and is another reason to drop the PC's from Mon.

HS Seated Row: 6 plates x8X4

DB Row: 90's x10x3


Word.
Click to expand...
Shoulder...





*shakes head*




:FRlol: Men
 
al420 said:
Weight this AM: 217.5

Todays Workout:

12" Box Squat: 135x10, 135x5, 185x5, 225x5x2
Flat Bench: 95x10, 135x5, 205x5x4
Seated BB Military: 95x5, 135x5, 145x5, 150x5, 155x4

Took less than 1hr (had to get to my oldest boys school for a concert)

My legs had nothing in them. It was kinda funny, but I chalk it up to deading heavy on Monday and then having my first back squat session in about a month. I probably went a tad heavy, but anything less that 3 plates looks like shit to me... need to check my ego at the fucking door. I'm dropping weight fast, and it is about to get even faster, but I think I can still make decent progress on 2 or 3 lifts. Taking the volume down a noth next week.

On another note I start training week after next at the local Oly gym. I will train there 4 days a week I think, and they DO NOT allow benching. The flat bench he has is used for seated overhead work only (he said seated work is decent as long as there is no back support, said it insures no leg drive). I will be doing Clean/Jerk, Snatch and all their assistance lifts, Kettlebell stuff, and various box jumps - plyo shit I am all new too, but it seem to be a point of pride, so I will get good at it. The guy training me is 76k and can CJ 220+k. Nice. Watch the fuck out.



Benching will go w/ arm fest on Saturdays
Click to expand...
no benching huh??? is that typical for oly gyms?

how's the shoulder? what the hell did you do to it?
 
No benching is fairly common from what I understand. They are very particular...you think some of us are bad about fluff work, etc... these guys are terrible about it. But at 76k when you CJ 220k you can say what you want IMO.

Shoulder is fine. I am just re-working my current load. Too much on the heavy days and not enough on the light ones.

Pussed out of a squat workout today - was supposed to be standard squat/bench/military, but I ended up doing a Leg workout that would have made Weider proud...lol

I started off doing fronts, worked to 185 and then did a set of back squats w/ 185..did 2 reps and racked (I swear it felt like 405).Then did leg press, hack squats, and some isolation work... even did calfs and abs. Total dog shit. The hacks felt nice. I bottom the machine out and kept it rather light and did loads of reps. I am going to lay low this week, kinda play around. I need a mental break so I am going to take it.
 
Have I mentioned that straight sets deads are a bad idea unless you want to get very loaded, very fast? Sounds like you buried yourself pretty nicely.

Did you get around to rereading Practical Programming yet? It still seems like you're still making training harder than it should be. Just stick to something similar to one of the intermediate layouts (straight sets once per week for everything except deads, another day with lower-volume work sets) and you should be able to make weekly progress if you're conservative enough with the weight jumps.
 
Thanks CS. I did reread the intermediate chapter. I did not apply it. I think between the way I have been DL'ing (especially the rack pulls over the past month) and then back squatting after a layoff and decently heavy the day after a big DL session. Plus the PC's are a new lift to me. I may scratch them until I switch to the oly gym (they are more of a sloppy musclean IMO anyway right now, I catch high, and am uncoached to date). I think that will be this month - next week or week after, Arnolds impacted my schedule - my coach took 7th overall I think.
 
Trained my 'chest' today... just keeping notes

Flat DB: 50's x10, 70x's x10, 80's x10, 90's x10x2
HS Decline: 90x10, 180x10, 230x10x2

Did some cables and the pec deck for shits and giggles. Really sore or uncomfortably blood filled - one of the two. Chest feels 'heavy'
 
Al, peck decks are for hippies and homos.

How is the o-lifting going? I learned in high school, and I found a little ''gym'' near-by, it was a guy who owned a business renting/delivering those 5 gallon drums of water for office coolers, and he had a "gym" in the back, an Eleiko bar and bumpers. I'd try to make it up a couple times a month for a little advice and coaching, and he HATED benching.....first thing he'd do is tell me my snacthes looked like shit and that's how he knew I'd been benching, lol....PA, like TX, is a very meat-headed state, and I HAD to bench, lol....but it does tighten the shoulder girdle.....he had an incline, but no flat bench, he hated it, he said it was for ''long-haired hippies'', lol. (you need to think of your history to appreciate it, they threw the press out of competition in '73 and all the lifters who were disproportionately good at it, turned to powerlifting, because a good presser is a good presser and they were all good benchers after a little training on the lift, which experienced a boom in the early-70's)

The guy was in his late 60's (he is still at it today) and could split snatch (nuts scraping the floor) his bodyweight of 160 all day long.....he also did the olympic press, trained it like it was still a contested lift, Soviet style with the double pump or whatever the hell it's called. He always told me it was a shame they eliminated it, because then I could actually compete in oly lifting and be good at something, lol.....cool place though, still up and running.......he also called me a hippie and some other choice words because I squat snatched and squat cleaned....I never did like that damn split style....but the WWII generation LOVED it.
 
BiggT said:
Al, peck decks are for hippies and homos.

How is the o-lifting going? I learned in high school, and I found a little ''gym'' near-by, it was a guy who owned a business renting/delivering those 5 gallon drums of water for office coolers, and he had a "gym" in the back, an Eleiko bar and bumpers. I'd try to make it up a couple times a month for a little advice and coaching, and he HATED benching.....first thing he'd do is tell me my snacthes looked like shit and that's how he knew I'd been benching, lol....PA, like TX, is a very meat-headed state, and I HAD to bench, lol....but it does tighten the shoulder girdle.....he had an incline, but no flat bench, he hated it, he said it was for ''long-haired hippies'', lol. (you need to think of your history to appreciate it, they threw the press out of competition in '73 and all the lifters who were disproportionately good at it, turned to powerlifting, because a good presser is a good presser and they were all good benchers after a little training on the lift, which experienced a boom in the early-70's)

The guy was in his late 60's (he is still at it today) and could split snatch (nuts scraping the floor) his bodyweight of 160 all day long.....he also did the olympic press, trained it like it was still a contested lift, Soviet style with the double pump or whatever the hell it's called. He always told me it was a shame they eliminated it, because then I could actually compete in oly lifting and be good at something, lol.....cool place though, still up and running.......he also called me a hippie and some other choice words because I squat snatched and squat cleaned....I never did like that damn split style....but the WWII generation LOVED it.
Click to expand...

Well I am in Austin, so I will go w/ hippie over homo. I hated myself for doing them, and to think if I had never met you or CS I would still think they were perfectly straight.

My O lifting begins in a week or so - coach competed in the Arnolds so he is taking a week off from the gym - he placed 7th overall (I think), right above Donny Shankle (one of Glenn Pendlays lifters).

I was over there the other day taking my son to train w/ his coach and there was a 60yr old russian in there doing one armed snatches w/ 74K @ I bet 80k or somethig like that, big guy but not huge by any means. Real Sick.
 
Trained Today: Weight this AM was 221 (holding some water and will be for a few weeks)

Standing DB Military: 37.5's x10, 50x8, 60x8, 70x6
HS Seated Military: 90x10, 140x10, 180x8 drop 90x10
Mod Rear Delt: 25's x8, 30's x8x2, 30's x6 drop 17.5's x10
Cable Side laterals: (had to do them, and yes they are easy and for gaping vaginas) 20x10, 30x10x3
Cable Front Raise: 50x10x2, 70x10x2

For the record, side laterals and front raises are equally vaginal.
 
standing db is teh suck, I always feel like im wasting more energy not falling on my ass than pressing the weights :p

shoulder is healed up ok?
 
Wow is all I can say. Here was the basic layout.

Snatch: working on 'hitting the spot' above my dick, being explosive - feet leaving ground. Did some work off 12" box. Coach had me catching the snatch in the same depth I picked it up w/...hence the need for the box, as catching as low as I pick up from the floor would have been a challenge - Wednesday I will do them from the floor. Coach did say I was very explosive. My homework here is getting into a ATG squat (more below on back squats) and holding a broom stick in the proper Snatch position. This is no joke for me at this point.

Clean & Jerk: Did these from the floor and caught high... 'let's see what we are working with' (coach was less than happy about my self teachings). Rep scheme was 2 Cleans then 2 Jerks. Cleans are easy - Jerks are hard as shit, and PP's don't even compare. Hate to say it, but if you can't drop the weight you aren't really doing Jerks, b/c the load is/needs to be unbeleiveable. I would tell my coach 'I only have 3 fingers on the bar" and they would say 'so what, jerk it'...which meant drive the weight off my chest w/ my legs...go figure. Anyway, this was the hardest thing I have done in a while form wise, and the pain in the wrists is deff there!

High Bar/Oly Back Squat (trust me, there is big a difference): Holy shit...'that depth was 75%'...then 'that was 90%" thinking I was on the floor...finally did 3x5 w/ 260'ish that all cleared the '100%' marker in the coach's eyes. It is by far the deepest I have even gone w/ any real weight on my back. Literally my ass wa buried in my calf..but, there is a real bounce point down there.

It was very neat. The coach is demanding, and not handing out a lot of compliments... I was told I only did one jerk properly...I think I did 5x2...lol. Back Squats were laughed at till the end, then I got a few atta boys. All I know is I was asked to come back and told they needed a strong 105 guy, so I hope to be it soon.

Also - benching is really frowned upon. Really anything physique related, and not related to adding weight to your lifts, is frowned upon. They gave reasons, but if you are looking for an even more elitest mentality than some of us already have join the local Oly gym...lol

I am going to train there 4x per week for now. I will post the weekly layout tomorrow. I am going to consider no benching for now, see if I can get decent at this. We will see how long that lasts.
 
al420 said:
Wow is all I can say. Here was the basic layout.

Snatch: working on 'hitting the spot' above my dick, being explosive - feet leaving ground. Did some work off 12" box. Coach had me catching the snatch in the same depth I picked it up w/...hence the need for the box, as catching as low as I pick up from the floor would have been a challenge - Wednesday I will do them from the floor. Coach did say I was very explosive. My homework here is getting into a ATG squat (more below on back squats) and holding a broom stick in the proper Snatch position. This is no joke for me at this point.

Clean & Jerk: Did these from the floor and caught high... 'let's see what we are working with' (coach was less than happy about my self teachings). Rep scheme was 2 Cleans then 2 Jerks. Cleans are easy - Jerks are hard as shit, and PP's don't even compare. Hate to say it, but if you can't drop the weight you aren't really doing Jerks, b/c the load is/needs to be unbeleiveable. I would tell my coach 'I only have 3 fingers on the bar" and they would say 'so what, jerk it'...which meant drive the weight off my chest w/ my legs...go figure. Anyway, this was the hardest thing I have done in a while form wise, and the pain in the wrists is deff there!

High Bar/Oly Back Squat (trust me, there is big a difference): Holy shit...'that depth was 75%'...then 'that was 90%" thinking I was on the floor...finally did 3x5 w/ 260'ish that all cleared the '100%' marker in the coach's eyes. It is by far the deepest I have even gone w/ any real weight on my back. Literally my ass wa buried in my calf..but, there is a real bounce point down there.

It was very neat. The coach is demanding, and not handing out a lot of compliments... I was told I only did one jerk properly...I think I did 5x2...lol. Back Squats were laughed at till the end, then I got a few atta boys. All I know is I was asked to come back and told they needed a strong 105 guy, so I hope to be it soon.

Also - benching is really frowned upon. Really anything physique related, and not related to adding weight to your lifts, is frowned upon. They gave reasons, but if you are looking for an even more elitest mentality than some of us already have join the local Oly gym...lol

I am going to train there 4x per week for now. I will post the weekly layout tomorrow. I am going to consider no benching for now, see if I can get decent at this. We will see how long that lasts.
Click to expand...
OK, what's a 105 guy
 
If you had this much trouble with depth on Oly squats, what the hell was all of your past talk about ATF squats and leaving ballprints on the floor? Quarter-squatter. :p

I'm just giving you crap. :rose: :rainbow: The new gym/coach sounds great. It'll be fun to see what this guy has you doing.
 
F benching. If you're paying money to get some top flight oly instruction, do it his way for awhile. If you feel your chest lagging, etc. then add it in down the road..but for now it sounds like you have a real full plate!

You're so lucky I'm jealous bro.
 
Hidn: It is my estimated weight in Kilos - kilos are about 2.4lbs per.

Sarge: Are you ever wrong?

CS: Asshole. Yes, while I deffinalty have the depth that Ripp approves of, it was not Oly depth...my butt touched the fucking floor last night w/ almost 300lbs...scary shit, but with some one there yelling at you it makes huge difference. The ultra high bar placement was also very taxing at first. Fact is I am going to make the real lifters at EF proud little papa's.

Kab: I feel ya - just still a little caught up on the 'look' of it all. I am not going to let this opportunity pass me by. My lady coach took 1st in her weight class at the Arnolds and is ranked #4 in the nation...not shabby.
 
al420 said:
Kab: I feel ya - just still a little caught up on the 'look' of it all. I am not going to let this opportunity pass me by. My lady coach took 1st in her weight class at the Arnolds and is ranked #4 in the nation...not shabby.
Click to expand...

It's important to have same sex role models. That's fantastic. I see you headlining NPC Figure comps in no time. :p
 
al420 said:
1st in Weightlifting, and 4th in the nation in weightlifting...just to clarify...lol

If she was a figure competitor I wouldn't have left...
Click to expand...

No need to clarify, there are some amazing women athletes who have a lot to teach any male lifter on here. You're smart for doing this man.
 
Yesterdays Workout:

Snatch Press + Overhead Squat
2+2 x2, 2+2 x2, 1+2 x4 (so 2 snatch presses and on the 2nd press hold and do 2 overhead squats, then 2 sets w/ same weight and so on...)

Rack Jerk
1x2, 1x2, 2x2, 4x1

Snatch Pull
4x2, 1x4, 3x3

Tricep Ext: done lying on back and in a 'curl' grip, then done simaler to a skull
4x6

Overhead squats a really hard - my scapula does not like them at all, but I will learn and do.
 
al420 said:
Yesterdays Workout:

Snatch Press + Overhead Squat
2+2 x2, 2+2 x2, 1+2 x4 (so 2 snatch presses and on the 2nd press hold and do 2 overhead squats, then 2 sets w/ same weight and so on...)

Rack Jerk
1x2, 1x2, 2x2, 4x1

Snatch Pull
4x2, 1x4, 3x3

Tricep Ext: done lying on back and in a 'curl' grip, then done simaler to a skull
4x6

Overhead squats a really hard - my scapula does not like them at all, but I will learn and do.
Click to expand...
Overhead squats. That's like those 2 were doing in that little competition vid that someone posted, with the girl beating the guy?
 
al420 said:
Sarge: Are you ever wrong?
Click to expand...
Yes.

And when I am I backpedel quickly, lol.

.. I think I spend too much time reading the "wrong" things... reletively speaking towards graduating with a non fitness related focus :nerd:
 
Todays Workout:

Hang Snatch: 3x3, 3x2, 2x1

Front Squat: 3x5, 2x4, 1x3

Push Press: 3x3, 2x3, 1x3 - I can't tell you how 'wrong' I was doing these. The weight is supposed to 'fly' off your chest using your legs...I was using legs, but I didn't have the bar resting on my chest and I was not in a clean grip. There is absolutly no comparison.

I will add poundages next week or so. Right now they are pretty modest. Coach is a real form freak
 
Al you crack me up as per your "In" post. ROFL. I'd k ya but I gotta spread it. Anyway get to logging I wanna read about these Oly work outs.
 
Todays Workout: (weight: 102k)

Power Snatch from Blocks: 30k x3x2, 50k x2x3, 60k x1x5

Power Clean + Power Jerk: 50k x 2+2 x3, 60k x 2+2 x2, 80k x 1+1 x 2

Hypers: BW x10x3, BW +20k x8x3
 
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Mondays Workout: (weight: 100.5k - shooting for 94)

Deadlift: 135, 225, 275, 315, 365 x5x1, 405x5x2

HS Row: 6 plates +20lbs x8x3

Kettlebell Swings: 16k x5x5 in a 1/2 squat (what some would call aft...lol)at top of swing 'flip' KB one full rotation, catch it, repeat....
superset w/
Box Jumps: 36" 5x5

--------------------------------------------------------------------------

Yesterday:

AM Workout:​

DB Flat Bench: 35/55/75 x10, 85x8x2

HS Incline: 4 plates x8x3

Pec Deck: 110x10x3


PM Oly Workout​

BTN Snatch Grip PP: 20k x10x2, 40k x3x2, 50k x3x2, 60k x3x2, 70k x3x3 - lot of work

Full Clean: 60k x2x3, 70k x2x8 - muscle cleans are much easier! This was also my first workout catching everything in the hole.

Oly Back Squat: 70k x6, 120x6x6 - toast.


So my CNS is fried after the last 2 days - today will be lots of stretching, some KB work, and lots of eating.

High bar Oly squats are very hard. Shit, all the Oly stuff is hard. Yesterday was a hard day.
 
al420 said:
Kettlebell Swings: 16k x5x5 in a 1/2 squat (what some would call aft...lol)at top of swing 'flip' KB one full rotation, catch it, repeat....
Click to expand...


Al..how'd u like that kettlebell work?? I'm seeing it more and more over the last 30 days it's kinda weird how u learn about something and then u see it referenced everywhere? I've only heard good things about it.
 
Kabeetz said:
Al..how'd u like that kettlebell work?? I'm seeing it more and more over the last 30 days it's kinda weird how u learn about something and then u see it referenced everywhere? I've only heard good things about it.
Click to expand...

I love them. First day at the Oly gym a few guys were throwing the 16 and 24 kilo KB's around the room like they were nothing.... I can;t even get my hand all the way around the 16k KB, but I can now catch it w/ one hand quite wel. It's amazing how quickly we pick things up.
 
al420 said:
I love them. First day at the Oly gym a few guys were throwing the 16 and 24 kilo KB's around the room like they were nothing.... I can;t even get my hand all the way around the 16k KB, but I can now catch it w/ one hand quite wel. It's amazing how quickly we pick things up.
Click to expand...
Have any links to vids?
 
looking good Al, its different seeing all this oly stuff up in hurr but its all good nukka...

on another note, wanna defuse a bomb that my best friend youngguns gave me? :chomp:
 
One of the few threads here that isn't completely douchetacular. Things are looking good, Al.

What sort of timeframe (i.e., competitions) and goals are you and your coach dealing with?
 
Last edited:
Cynical Simian said:
One of the few threads here that isn't complete douchetacular. Things are looking good, Al.

What sort of timeframe (i.e., competitions) and goals are you and your coach dealing with?
Click to expand...

appreciate it bro - I'm trying, that's for sure.

Not sure yet. I am still working on depth on my C/J and my Snatch. I can still Muscle Clean more than I can Power Clean. Plus my hand/wrist/forearm flexability is an issue right now. My pinky comes of before I Jerk so I am letting go for a sec to re-grip ...pretty close to the top...scary stuff. I am doing a lot of flexability stuff daily - dislocating shoulders, hand stretches, and the normal roller stuff...

I will compete for sure, just not sure when yet.
 
good stuff Al. I am having flexability issues too. It kinda sucks when I have to do a clean followed by a clean and jerk and you lose all but two fingers under the bar.
However I think that losing fingers might also be caused by the elbows not coming up quickly enough. maybe you think of that too. another tip that I found was taping your pinky to the finger next to it. helped me too.
 
Tape is a great idea - will try that next time...

Yes, my elbow flexability is an issue, but I think anyone starting Oly lifting later in life will experience flexability issues - My 9yr Old can do Overhead Squats w/ 15k and sit in the hole w/ his ass on the floor for what seems like an eternity...He has more potential than his Daddy!
 
Todays Workout: (weight: 100k - shooting for 94)



ALL WEIGHTS IN KILOS​

GP Row: 60, 70, 80, 90, 100 - all x5

Snatch Grip Jump Shrugs: 60, 100, 125, 145, 165 x5

Oly Back Squat: 60, 100, 125 x5, 145 x3x2

Kettlebell Swings: 16k x8x5
superset w/
36" Box Jumps: 5x5

Another day in paradise... Oly back squat vs. my PL back squat is pathetic. 145k feels like a lot at the bottom...it's just scary down there :rainbow:
 
My traps feel like ass - Those snatch grip JS killed me - I was slated to do high pulls as well but had to train at the commerical gym and not the oly one..and I drop every rep on high pulls... Just typing is a pain in the neck...lol
 
jpt said:
curious...what is a kettle ball swing? excuse my ignorance
Click to expand...

I will not excuse it... dumbasshole

Take KB in one hand, get into 1/2 squat w/ KB between legs, use momentum to swing backwards (behind you) and then forwards, at hip level explode and 'flip' the KB one rotation (letting go while it flips once), then catch it w/ same hand. I stated off w/ 8k KB's to get used to the motion.

It's funny to see the looks on people faces when they decide to do curls next to me... 16k (35 lbs) sounds like a ton when I miss the catch.

I do 5x5 or sometimes 4x10 - I superset them w/ some Plyo drill like box jumps, etc.

I like to warm up w/ KB's before I start my Oly training - so I will do some 2-arm snatches and some one arm C&J's... Another grewat KB exercise is Windmills - you can look those up on Pavels site (he does not have my variation of the 'swing'). Another one is Turkish Get-Ups... super hard w/ much weight, even hard w/ no weight....for some that is...lol
 
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Trained CG today....

225x5 is a 'post shit shoulder' PR - did a few sets at that weight and then failed going for 5 w/ 245. Think I did 3.

Funny, I know...I bench like a douche, but at least 225 is MORE than my current BW!
 
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al420 said:
I will not excuse it... dumbasshole

Take KB in one hand, get into 1/2 squat w/ KB between legs, use momentum to swing backwards (behind you) and then forwards, at hip level explode and 'flip' the KB one rotation (letting go while it flips once), then catch it w/ same hand. I stated off w/ 8k KB's to get used to the motion.

It's funny to see the looks on people faces when they decide to do curls next to me... 16k (35 lbs) sounds like a ton when I miss the catch.

I do 5x5 or sometimes 4x10 - I superset them w/ some Plyo drill like box jumps, etc.

I like to warm up w/ KB's before I start my Oly training - so I will do some 2-arm snatches and some one arm C&J's... Another grewat KB exercise is Windmills - you can look those up on Pavels site (he does not have my variation of the 'swing'). Another one is Turkish Get-Ups... super hard w/ much weight, even hard w/ no weight....for some that is...lol
Click to expand...
gotcha...i'm going to stick that kettle ball up your ass!! :heart: :heart:
 
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