HELTH !

[mbasic]

10+23+2017 MON W3.D3

--SNATCH--
95x3; 120x3;
140;150;160;170,170;180,180,180
some of the reps were goofy, so I re-did them.
I'm getting out of practice or something

--CLEAN n JERK--
140x2x2; 170x2;
190;200;210;220;230
...230 felt heavy than it should tbqh

--HBBS-- (med ay)
135x5; 205x3
250x5; 215x5; 205x5
better form today

--some stupid lat swing down cable thingy--
4x12-10 whatev

BW=215.8

[mbasic]

10+26+2017 THURS W4.D1

--SNATCH--
maint.only
95x3; 120x3;
145;155;160;165;170;175;
180 got it but fwd,
180 again, much better, ezpz effort wise.

--HBBS--
'heavy' day lol
45x5; 135x5; 205x3; 260x1@ezpz
290x5@8.5? ..meh, form little better than last weeks 285 I guess, effortwise wasn't hard at all
245x5; 225x5x3
these have all been beltless lately btw

--OHP--
'heavy' day
45x10; 95x5; 135x5; 165x1@ezpz
190x3@8.5 maybe
170x5x2; 165x5x2

BW=216.6 after; but 2 morning meals already; no hot, no sweat today, etc

Things to be going as planned it seems . . . . bye

[Chris]

--HBBS--
'heavy' day lol
these have all been beltless lately btw

Look at Mr. Big Shot with his beltless squats

[damufunman]

Maintenance snatch seems like it's holding pretty well, are you expecting that to drop off at all or is a few singles at 90% enough to keep it there?

[mbasic]

Maintenance snatch seems like it's holding pretty well, are you expecting that to drop off at all or is a few singles at 90% enough to keep it there?

No, I kinda sorta snatched 215 once. 175-185 should be, and has been, easy lately. Pretty much automatic now.
The Classic Lift Maint. block . . . I started snatches pretty low(175), and those lifts will slowly increase over time . . . but still should be easy.
At the end of the Squat Focus Phase, the classic lifts should be barely a little challenging.(190-195?).

Day1
I snatch 6 to 7 singles by #5 increments;
last rep is around 85% currently, but I just picked a start weight 4 weeks ago that was easy.
Every two weeks I increase the set by 5#.

Day3
I snatch 5-6 singles by 10# jumps (same ending weight as D1)
AND
I C&J 5-6 singles by 10# jumps....same idea just "maintenance".
Same thing, last rep/set is a somewhat medium load.
Same thing every two weeks inc. the C&J by 5#

I'm trying to not derail my squats. And push those up.
But yet maintain some semblance of technique, etc
D1 snatches is basically a warm up for the hvy day squats...the loads and volume are so wimpy.

When I get to a decent 315x5@8 HBBS on D1, I will then switch focus to the classic lifts.
(don't laugh 315x5 is heavy for me)
. . .and will try to maintain the 315x5 squat (no squat load increases; dial sqt.volume back), WHILE trying to push the classic lifts up.
I will only do the Squat Main. phase for 4 weeks . . . and see if there is an increase in the classic lifts.

THEN, I'll switch back again . . . pushing the squat up, and sort deload and maintain the classic lifts.

Current phase is 7-8 week squat focus / 4 week classic lift focus
Next phase will be 12 week squat focus / 5 week classic lift focus
Last phase will be 18 week squat focus / 7 week classic lift focus
(conceding, it will take much longer to gain strength for ME over time)

Also, I'm also thinking about "cutting" during the classic lift phase.
Really, the muscles aren't 'growing' per se there . . . you are just realizing
the strength gains into the classic lifts. Refining technique and speed . . .
If this anyway

Some might say planning this far out in advance is foolish.
And I would agree with them.

... after this, I'm quitting the sport.

[mbasic]

10+28+2017.

Change things up (again lol) as far as pressing is concerned. Adding CGBP on med day/D2. Switch pin presses to D3. Need more 'heavy' volume to press 225!!! Just need to fit it somewhere. I don't think you/I can do it by pressing alone.

I'm getting flabby titties....flabby everywhere I think. Need to put on more muscle somehow.
/!\ WARNING TMI AHEAD /!\:.
I think my test levels have finally dropped rock bottom. Sex drive has dropped way way down. Work has super busy and stressful. I have to by a new drill rig to replace the old one. This is like buying 3 tract houses at once. Maybe it's stress, OR more likely, this is the beginning of the end.
ENDING STRENGTH

--HBBS--
45*5*3; 95*5*2; 145*5;
190*5*5

--CLEAN PULL--
225*2;
275*1*10

--CGBP--
135*5*2; 165*5;
(5x5 worksets???...
trying get a feel for correct load
haven't done BP of any kind for months
185*5; 195*5; 200*5; 205*5; 195*5

-- LAT PULLDOWNS--
done in front, strict
165*8*4

[mbasic]

10+30+2017 MON W4.D3

-SNATCH- maint only
95x3; 120x3 goofy spastic reps; 120x2 better;
140; 150; 160 spastic hyper fucked up rep; 160 better; 170 ok; 180 good n tight

-CLEAN n JERK- maint only
135x2x2; 165x2;
190; 200; 210; 220; 230
bleh

-HBBS- med.day?
45x5; 135x5; 205x2;
250x5@ezpz**
225x5; 205x5

-PIN PRESS- med.day?
45x10; 95x5; 145x3; 165x1;
185x3x4

** squats felt ez.
Program MIGHT be actually working. I didn't eat well or sleep well this week end, and these squats felt real light.
Maybe the lower intensity more volume thing is taking hold finally,
OR... maybe I just picked all the light defective plates (light ones)...
OR... I'm just getting better as squatting and not really getting stronger (putting on muscle).
The 230 CnJ felt sorta heavy at the sticking point...it really shouldn't.
220 felt ez (as it should)

This is only 210; but I thought it was funny

[mbasic]

11+2+2017 THURS W5.D1

--SNATCH-- (maint)
45x5; 95x3; 125x3; 145x1
155x1; 160x3 (XX1) brain farts!!!
165; 170;175 fwd
180x2 (X&1) miss, immedately did another one, good
185x1 pretty solid crisp rep; got fwd a tad when standing up tho
Whats nice is all of these snatches lately don't feel like anything really.
Bar feels like a butterfly in my hands;
all the posistions feel real comfortable...the start, the catch, the OHS, etc.
Its not a matter of the weight... its just putting it in the right place.

--HBBS-- (hvy lol)
45x5; 135x5; 205x3; 255x1
295x5 meh...still a little too leany; but the actual effort didn't feel too bad.
255x5 bleh,
235x5x2 meh...

--OHP-- (hvy)
45x10; 95x5; 135x4; 165x1
190x3@8 pretty sure; all feelz same; gonna increase nx wk
170x5 ...first backoff felt ezr than last week, so yeah ("190@8")
170x5x3 ... last set was tough

--T-BAR CHEST SUPPORTED ROW THINGY-- (brah)
3 pltsx8x4

[mbasic]

My dog is not a puppy anymore
Its more of a mini-dog now.
And, its really fucking fast.
We were teasing it with a laser pointer in the back yard,
the speed it gets up to chasing the red dot is wicked fast.
Its like a fucking greyhound (its a German Shorthair Pointer)

So, when "walking" it the other day,
I started running with it
. . . then experimented with sprinting to see what it could/would do. (well fast running anyway).

Holy sheet its fast; (aka holy sheet I'm slow).

Anyways, the dog really likes that, I think I'm going to somehow start doing sprints again (with the dog).

[topfen]

My dog is not a puppy anymore
Its more of a mini-dog now.
And, its really fucking fast.
We were teasing it with a laser pointer in the back yard,
the speed it gets up to chasing the red dot is wicked fast.
Its like a fucking greyhound (its a German Shorthair Pointer)

So, when "walking" it the other day,
I started running with it
. . . then experimented with sprinting to see what it could/would do. (well fast running anyway).

Holy sheet its fast; (aka holy sheet I'm slow).

Anyways, the dog really likes that, I think I'm going to somehow start doing sprints again (with the dog).

Haha, having 4 legs has its advantages and dogs are simply amazing. We got a really athletic (but dumb) German Wirehair Pointer when I started HS and that crazy little devil could do some amazing things. Loved to jump, run, climb and crawl all day long until she could barely move anymore. Later I trained her for hunting and started to help out my grandfather and she hated to wait in the car even if we had >3 feet of snow and she had to hop like a bunny to come with me. Sadly all that crazy-ness wore out her hips and back and she got serious health problems once she was over 10.

[damufunman]

Nice pressing. Your upper body is too strength for olympic lifting.

[mbasic]

Thanks, I'm trying.

I can ONLY OHP sorta better-than-OK.
I can't chin-up for shit.
Bench? meh....My pec tore years ago, and hasn't healed right,
so I will never get to see what that could've done there(bench).

I have a shitty theory, about how when I was from 14-16 years old I liked to OHP.
Sure, I would bench all the time too like how young bros do. . . .
I did a lot of seated BB presses. In front, and behind the head when I was that age.
ALOT OF BTN....and my shoulders are just fine BTW.
But I never understood why more people didn't like to put heavy things overhead.

When I was 16 or 17, and skinny, maybe 165#BW . . . I think I did 135 for 6-8 reps, BTN, touching the traps each rep, seated.
Which was pretty good IMO for back then. JP's Gym.... was kinda even a black iron gym back then 29 years ago.

My older brother can bench rather well, but he can't OHP jack shit.
(he has no idea what he's doin programming wise)
We are both sorta built the same way (long arms), he's taller though.

So maybe when I was younger, there was some kind of androgen receptor adaptation thing there... or imprinting... or something.
I have pretty narrow shoulders (skeletal wise) and long arms. I wouldn't think I could press well.
I can deadlift OK I guess.

Even when I could do 197.5 for a strict five reps . . . its not like a had decent delts and tris.

[mbasic]

11+4+2017. SAT. early am W5.D2

--HBBS--
lite day
45*5*3; 95*5*2; 145*5
195*5*5
....go on 4:00 intervals;
don't want "that kind" of fatigue.
Cueing "pushing upper back back into the bar" first thing as I hit bottom helps.

--SN PULL--
"minimizing" work to pulling system
185*2
225*1*12
I feel that this is working.

--CGBP--
med vol. day
135*5; 150*5; 185*2
205 5*5 ...go on 4 min intervals

--LAT PULLDOWNS-
3*10@lol

[iamsmu]

Thanks, I'm trying.

I can ONLY OHP sorta better-than-OK.
I can't chin-up for shit.
Bench? meh....My pec tore years ago, and hasn't healed right,
so I will never get to see what that could've done there(bench).

I have a shitty theory, about how when I was from 14-16 years old I liked to OHP.
Sure, I would bench all the time too like how young bros do. . . .
I did a lot of seated BB presses. In front, and behind the head when I was that age.
ALOT OF BTN....and my shoulders are just fine BTW.
But I never understood why more people didn't like to put heavy things overhead.

When I was 16 or 17, and skinny, maybe 165#BW . . . I think I did 135 for 6-8 reps, BTN, touching the traps each rep, seated.
Which was pretty good IMO for back then. JP's Gym.... was kinda even a black iron gym back then 29 years ago.

My older brother can bench rather well, but he can't OHP jack shit.
(he has no idea what he's doin programming wise)
We are both sorta built the same way (long arms), he's taller though.

So maybe when I was younger, there was some kind of androgen receptor adaptation thing there... or imprinting... or something.
I have pretty narrow shoulders (skeletal wise) and long arms. I wouldn't think I could press well.
I can deadlift OK I guess.

Even when I could do 197.5 for a strict five reps . . . its not like a had decent delts and tris.

I never pressed until I was close to 40. I had done lots of curls when I was a late teenager. And I did some benching here and there. My bench is weak right now, but I could get it back over 300 in a jiffy. And chin ups don't seem very difficult. But I'll probably never have a body weight or a 200# press. I might be able to get to 200 in a year with a lot of work, but I can't see going any further.

There's got to be something to doing the movements in your formative years. . . . That weird Strength Training and Anatomy book, one of the two with all the drawings of mostly skinless women's asses, addressed this issue. They recommended doing sets of 100 for some reason. I can't recall where it is in the book. I haven't looked at in in years.

[Chris]

--SN PULL--
"minimizing" work to pulling system
185*2
225*1*12
I feel that this Is working.

Do you mean just generally making the pull stronger or something else?

[mbasic]

I don't need to make my pull any stronger.

My squat sucks, and my front squat sucks, and my clean recovery is the weak point in my CnJ.

So I don't think I should be deadlifting, or doing any pulling that would contribute to any kind of hypertrophy.

I think 10-12 singles at a light weight (at 105% clean & snatch weights) isn't going to make me PHYSICALLY stronger there.

But yes, I do those more to just refine the pull, and get accustomed to pulling those weights fast, like the full lift.

I squat super upright today(D2/Sat.), it's basically like a front squat for me.

What ever squatting I do will be likely enough stimulus to keep my pull in line with things.

[mbasic]

11+5+2017. Sun am

Dog sprints...

..ehhh...fastish running. 30-50yds each... Maybe 8.
Plenty of rest in between. Dog loves it...good for soon too.

[Kregna]

So I don't think I should be deadlifting, or doing any pulling that would contribute to any kind of hypertrophy.

How come?

[damufunman]

So I don't think I should be deadlifting, or doing any pulling that would contribute to any kind of hypertrophy.

How come?

+1

[mbasic]

I can pull a lot more than a can squat.
Pulling isn't a problem for me.

My squat, or umm clean recovery is my bottle neck.
So I don't think I need to do a ton of deads, rdls, etc.

Also, my hips and back just want to dominate my squat, so a bunch of pulling is just going to reinforce that.

Maybe this will change later on, say in 3-6 months.
But right now, I just need to squat....alot....all the time, as upright as possible.... quads...etc

And, back squatting will probably work my "pulling system" as much as it need to be worked....for me.
Being that my back squat is always going to involve the hamms, butt and back more than I'd like.

It would seem to me that people who are better squatters are usually great deadlifters...and those people would/should work on pulling more.

And people who are good deadlifters, aren't great squatters, so visa versa.

That's my thinking.
YMMV