Zappey1 training Vlog

[zappey1]

Hey guys I'm going to give this log a shot. I only make a video once a week highlighting my weeks progress.

Back ground info: I have been lifting for 21 or 22 years. I have been training effective for about 10 or so of those years. I have ran 1 marathon, competed in 3 power lifting meets (only 1 sanctioned). I have competed and placed in about 10 local armature level strongman meets. My current goal is to get my DL up so I can be competitive in bigger strongman shows. Also now that I am a "Master Class" in powerlifting I have been thinking about competing in another meet.

Here is a link to my YouTube: https://www.youtube.com/user/jacobzappey

Ill post a link to my newest training vlog but if you want to see some past competition footage that is the place. If you like what you see drop a like and subscribe.

I'm also going to Iceland next month and am trying to do my next PR attempts at either Thor's power gym or Magnus Ver's gym! So say a prayer that I can get that worked out.

Current PR's:
585 lbs Squat (belt, sleeves)
375 bench (PR is 400 before I hurt my shoulder recently)
580 deadlift

The program does not have you max in power cleans but my best set was 260 2x4 (no PR info) and Press 205 5x5 (PR is 275 lbs)
My weight is 275lbs

[zappey1]

I just finished up week 5 I actually got 2 rep PR's! 495 lbs 5x5 squats and 210 5x5 press PR.

[GlasgowJock]

I'm also going to Iceland next month and am trying to do my next PR attempts at either Thor's power gym or Magnus Ver's gym! So say a prayer that I can get that worked out.

Strong lifts mate, thanks for adding your log

Make sure and book up some hours at the Blue Lagoon for some post lifting recovery (it's surreal being in a snow blizzard from the neck up in the pools this time of year haha).

[zappey1]

I'm also going to Iceland next month and am trying to do my next PR attempts at either Thor's power gym or Magnus Ver's gym! So say a prayer that I can get that worked out.

Strong lifts mate, thanks for adding your log

Make sure and book up some hours at the Blue Lagoon for some post lifting recovery (it's surreal being in a snow blizzard from the neck up in the pools this time of year haha).

Thanks for the support. Things have been going well recently since I started a whole body approach instead of a body part split.

I want to go to the Blue Lagoon for sure but it is sooooo expensive! I'm sure my wife will talk me into it though. we have a Northern lights tour and food tour booked already. We will also be there for New Years which is supposed to be pretty cool.

[mouse]

Welcome to the dark side...

Interested to see how you progress and it'll be nifty to have another strongman competitor around...

I would still drop the power cleans for rows or something unless you really really want to see your program through with them. You're more or less doing a muscle clean anyway, which is dandy, but its not a "power clean".

[SeanHerbison]

1 marathon

[zappey1]

LOL bucket list item

[zappey1]

Welcome to the dark side...

Interested to see how you progress and it'll be nifty to have another strongman competitor around...

I would still drop the power cleans for rows or something unless you really really want to see your program through with them. You're more or less doing a muscle clean anyway, which is dandy, but its not a "power clean".

I might try to finish out the program then switch them out. I think the plan only calls for like 2 more weeks of them.

[TimK]

Welcome to the forum!

[zappey1]

Welcome to the forum!

Thanks glad it was recommended .

[zappey1]

I just messaged Thor's Power Gym! They do take drop in's at a rate of $30 USD a day. I'll make sure my camera is charged for that day.

I have been having man crush daydreams of Thor spotting me as I hit some new PR's next month!

[zappey1]

Welcome to the dark side...

Interested to see how you progress and it'll be nifty to have another strongman competitor around...

I would still drop the power cleans for rows or something unless you really really want to see your program through with them. You're more or less doing a muscle clean anyway, which is dandy, but its not a "power clean".

I want to swap them out with a continental clean and press on my axle bar. But I'm so close to finishing the program that I'm hesitant to change anything.

[mouse]

YMMV but I wouldn't swap them for axle clean/press...

I would put another pull in that slot, and just use the axle clean/press in an overhead slot. The rows will be heavier/more volume than the cleans will be... and will be more bang for your buck in the long run if it's meant to be supplemental to your deadlift...

[zappey1]

Just finished up week 6 day 1. It was a rough one. Hit 500 lbs for a 5x5 on squats for a rep PR. After that I was gassed out. I missed a rep on all my bench sets. I dropped the weight down to work on my Powerclean form. Admittedly they are still not great although I thought they did look better. Friday I think I'm going to skip trying a 5x5 on squats and do a 3x6 or something at 505. I also added back in a recap at the end let me know if you like it or if I talk to much and should keep it just lifting!

[mgil]

You’re trying to clean the weight from the floor. You’ve got to work the clean, even power, as a pull from the floor and then the triple extension/jump and shrug.







While these videos are on the clean, most of the discussion carries over to the power variant.

[mbasic]

You're pulling/rowing your powercleans with your arms right when the bar gets above your knees.
Maybe try doing some light powercleans with the bar right at the "power position".
That way your arms are straight, at the point where the explosion happens AND THEN you get used to the arm action AFTER that point.
You get used to what that should feel like....
Kinda like in the first video mgil posted at 2:40. But with 95# - 135#.
Extend the legs with straight arms FIRST, THEN pull yourself down and rack it.
.....then slowly creep the start position down the thigh.

And I wouldn't power clean after killing yourself on 5x5 squats, and bench .... mentally you're spent by that point.
I would do them earlier in the workout, like first thing, maybe as a precursor/warmup to deadlifts/pulls.

[zappey1]

I'm trying to hit a powerclean not an Olympic/ traditional clean. Granted it is still not great.

[mgil]

Note that in Alan's video, he starts with working the triple extension, which is consistent with most WL coaches. That's good. In the spirit of his video, you might want to work the pull from the floor, then pause right before you do the triple extension to focus on hitting the right spot before the jump and catch. If you look back at you videos, you're initiating the jump and catch from the knees. IOW, you're leaving a lot of weight on the table because you're making the lift harder than it should be.

Like @mbasic said and depending on your goals, moving the PC work to the front of the session to run the drills for skills while you're fresh might help out tremendously.

[mbasic]

I'm trying to hit a powerclean not an Olympic/ traditional clean. Granted it is still not great.

Not to clog up your log, but in the first Pendlay video, at 2:40 they're just doing a power clean/catching high.

I'd go on record and say that particular Thrall video is pretty bad.
(i bet if you could pull Alan aside today and ask him off the record, he would even say its bad)

[zappey1]

Week 6 day 2 from Wednesday 11/21. Hit some rep PR's on Deadlift 525 lbs. x5 and a press PR @215 5x5. Felt pretty good. I had a tweak in my butt check/lower back that was getting progressively worse. Although today it feels much better.