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On August 12 2012 08:11 GoTuNk! wrote:Show nested quote +On August 12 2012 07:02 AoN.DimSum wrote:phyre, I would buy Don Mccauley's DVD. I dont have it but he is a very well known coach. http://www.thepowertrip.org/Another link would be catalyst athletics http://www.catalystathletics.com/exercises/search.php?show=search&searchTerms=jerk&submit=GoGOAL UPDATEBy the American Open ( December?) snatch:100kg clean and jerk: 125kg back squat: 182kg front squat: 160kg deadlift: 180kg push press: 100kg (also would like to hold an L-sit for 60 seconds) Current8/11/12 snatch: 95 clean and jerk: 115 back squat: 165 front squat: 136kg deadlift: 150kg push press: 90kg Lsit: 15seconds + Show Spoiler [my program] +
Also just started my current cycle. I am programming myself.
monday
snatch pulls: 100/3x3
snatch high pulls 90/3x3
back squat: 120/5x5
bn push press: 70/5
tuesday
snatch + hang sn: 80
front squat: 125/3 PR!
core work
wednesday
clean + hang clean + jerk: 100
clean pulls: 120/3x3
back squat: 145/1x5
core work
thursday
off
friday
power snatch: 75/1x3
power clean + jerk : 90/1 95/1x 90/1x2 80/(2+1)x3
front squat: 120/3x3
jerk drives: 140/2
dips: 3 sets for max rep
chinup: 3 sets for max rep
toe to bar
Saturday(today)
snatch: 90/1 95/x 95/x 95/x
clean and jerk: 100/1 110/x 110/x 110/1 ( still sloppy with my jerk)
back squat: 145/2
power clean + push press: 50/(1+3) 60/(1+3) 70(1+3) 75/(1+3)
wide grip pull ups: 3x5
hanging L- sit holds: 3-4 sets
Sunday
sn block
cl block
front squat
db bench
db rows
core work
no weight gain goal? 
Cause dimsum is a fatty! (i probably need to drop a few pounds for 94kg)
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Goals
End of year
(3x5)
100kg+ squat
100kg bench
60kg press
Different job/prospects
Way better mobility/consistency
Way better nutrition/consistency
Way better general consistency
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Yeah im heavy for my weight class LOL
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todays lifts:
sumo dl: (belt)365x1x5, 385x1, 405x1, 415x1x3, (no belt 30 sec rest)405x5x1
conventional dl: (belt) 415x1, 405x1, (no belt 30 sec rest) 365x10x1
press: 135x1x5, 160x1x3
push press: 160x1x5, 175x1x5, 185x1x2, 185x1
dips: bodyweightx3x10
dumbbell row: 85x5x10
low back machine x2x20
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On August 12 2012 07:02 AoN.DimSum wrote:phyre, I would buy Don Mccauley's DVD. I dont have it but he is a very well known coach. http://www.thepowertrip.org/Another link would be catalyst athletics http://www.catalystathletics.com/exercises/search.php?show=search&searchTerms=jerk&submit=GoGOAL UPDATEBy the American Open ( December?) snatch:100kg clean and jerk: 125kg back squat: 182kg front squat: 160kg deadlift: 180kg push press: 100kg (also would like to hold an L-sit for 60 seconds) Current8/11/12 snatch: 95 clean and jerk: 115 back squat: 165 front squat: 136kg deadlift: 150kg push press: 90kg Lsit: 15seconds + Show Spoiler [my program] +
Also just started my current cycle. I am programming myself.
monday
snatch pulls: 100/3x3
snatch high pulls 90/3x3
back squat: 120/5x5
bn push press: 70/5
tuesday
snatch + hang sn: 80
front squat: 125/3 PR!
core work
wednesday
clean + hang clean + jerk: 100
clean pulls: 120/3x3
back squat: 145/1x5
core work
thursday
off
friday
power snatch: 75/1x3
power clean + jerk : 90/1 95/1x 90/1x2 80/(2+1)x3
front squat: 120/3x3
jerk drives: 140/2
dips: 3 sets for max rep
chinup: 3 sets for max rep
toe to bar
Saturday(today)
snatch: 90/1 95/x 95/x 95/x
clean and jerk: 100/1 110/x 110/x 110/1 ( still sloppy with my jerk)
back squat: 145/2
power clean + push press: 50/(1+3) 60/(1+3) 70(1+3) 75/(1+3)
wide grip pull ups: 3x5
hanging L- sit holds: 3-4 sets
Sunday
sn block
cl block
front squat
db bench
db rows
core work
I've been reading catalyst athletics for quite a while. I think I know the basics of the jerk well enough to do it for now, just by having seen enough youtube videos (I'm doing split jerk) and once I get video taping myself and refining the movements, I'll look at some resources. And Coach McCauley's stuff is well recommended over on the pendlay forums, which I've also been reading a lot of.
On August 12 2012 08:30 decafchicken wrote:Cause dimsum is a fatty! (i probably need to drop a few pounds for 94kg)
Gogo 105.
Updating thread now BTW.
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Bah if I go 105 I'll be way undersized and have to put up like 288 to qualify for the open
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On August 12 2012 11:31 decafchicken wrote:
Bah if I go 105 I'll be way undersized and have to put up like 288 to qualify for the open
105 for next year's open then.
Tried to go to the gym today, but it was closed because they're about to switch to their regular semester schedule. I guess that's good in the long run, because now I can work out any day that I like, but it still sucks to miss today, because I was SO PUMPED to get in there =(
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Felt some DOMS in my hamstrings yesterday after first time romanian deadlifting on friday. Adding in that constant tension feels like it puts so much more stress on the muscles.
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Ok here goes.
Current ---> Goal
_______________________________
Deadlift 170x5 200x5
Squat 90x5 140x5
Standing Press 70x5 85x5
Power Clean 80x5 100x5
1 Arm Push Up 0 1
Handstand Pushup 3 7
Chin Up 3(+15) 5(+25)
Dip 3(+25) 5(+40)
10km Run 50m 45m
15km Bike 30m 25m
By the end of the year? Optimistic but probably doable if I stop fking around so much.
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Pretty decent workout today despite having a super super sore back and legs.
Bench: 100 x 5 x 2, 90 x 5 x 1
Front Squats: 100 x 5 x 1, 80 x 10 x 2
DL: 140 x 5 x 1
Still thinking about goals. I want to wait until work slows down a little bit, otherwise I have no idea how much time I have to train.
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Today:
Squat 1x3 77.5, 97.5, 117.5, 137.5, 2F-1-1 157.5kg
BP 1x5 47.5, 57.5, 67.5, 77.5, 1-1-1-2-1 97.5kg
L pull ups 2x5
Pull ups 3x3 +30kg.
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Not the best day at the gym today.
I ate about 900kcal fatty foods before going to the gym and when i got there my performance was sub par – felt very sluggish.
I have to digest my food better lol
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Maybe writing here will motivate me through accountability...
Current - Goal (End of the year)
Weight: 80kg - 76-78 kg
Bench: 60 kg - 80 kg
Squat: 90 kg (Have done 100 3x5 before but probably can't now) - 120 kg
Deadlift: 100 kg (Have done 115 kg 1x5 but probably can't now) - 140 kg
OHP: 50 kg (Have done 3x5 55 kg but form probably not the best) - 60 kg
Power Clean: 60 kg - 70 kg
Barbell rows: 65 kg - 75 kg
I had been doing SS for a long time but with not too great dieting habits. I found myself making no gains, despite resets. Sometimes with set backs due to inconsistent dieting and other things. Decided to take about 6 weeks off to run and do more endurance workouts like push ups, pull ups, dips. I lost a decent amount of weight, from about ~84 kg - 79 kg (gone up 1 kg since though) but my body composition in the mirror really didn't look that good. I looked almost skinny fat. I felt weaker overall. The running was really fun though and I felt great doing it.
Going to try SL 5x5 this time, but maybe alternate every month between power cleans and rows. Not sure if I would alternate between 3x5 and 5x5 sets though :/
Currently resetting all my lifts since I have hardly done them in about 6 weeks. I don't feel like I've lost that much, if any muscle, but probably 5-10% on all my old values.
Today's workout:
Squat: 5x5 70kg
Bench: 5x5 50 kg
Bar rows: 5x5 50 kg
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ah gl solesteeler. i know how you feel. i have had shit diet lately, like 0 protein intake on many days, and been seeing dumb gains alongside it. i started buying cooked ham (the expensive stuff); you can snack on that real easy if you wake up in the night , and make easy-to-eat salads with some lettuce, tomato, cheese, french dressing, the ham. helps you get back into the swing of it when you dont feel like eating fuck all.
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Frustrating day today. Bench just won't go up. Think I need to take some weight of the DL to work on form too.
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squatted 160kgx1 today!! almost 2x bodyweight  feelsgoodman.jpg
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On August 13 2012 14:13 FFGenerations wrote:
ah gl solesteeler. i know how you feel. i have had shit diet lately, like 0 protein intake on many days, and been seeing dumb gains alongside it. i started buying cooked ham (the expensive stuff); you can snack on that real easy if you wake up in the night , and make easy-to-eat salads with some lettuce, tomato, cheese, french dressing, the ham. helps you get back into the swing of it when you dont feel like eating fuck all.
Good advice. I used to buy packs of bulk ham (good quality) from Costco.. Should do that again.
I have the capacity to eat a shit ton (I weighed about 120 kg a few years ago). If only I could use that eating power in proper conjunction with training. Just not enough hours in a day it feels like sometimes...
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Yesterday
Benchpress: 5x5 100kg - 5x1 110kg
Press: 8x3 50kg
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can't wait to hit the gym today. :D
I really like that the Squat Nemesis Program, has improved my explosiveness (due to the last two speed sets). I'm going to do some speed deadlifts at like 120kg, to increase my clean pull. ;p.
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EPT
