A Weightlifter Who Benches (p 6 NSFW)

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Sun Mar 06, 2011 3:30 pm

blowdpanis wrote:I miss our talks, Gary.

-Mike
Then I will send you an email!
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Sun Mar 06, 2011 10:16 pm

2011-03-06

Snatch
30 / 3 x 3
40 / 3 x 2
50 / 2 x 2
55 / 2
60 / 1
65 / 1
70 / miss, x 1
73 / miss, miss, x 1
75 / x 0, x 0
60 / (1+miss) x 4, (2 x 3), (1+miss)

<Break for errands>

Back Squat
60 / 5 x 2
80 / 5
90 / 3
100 / 3
110 / 3 x 3

PVC rolling, ankle stretching, weighing 80 kg.

73 is the best I've done in months on the snatch, but it's still short of the best I set just before my 100-day layoff. 75 would have been a 1-kilo PR, but all I could do was a snatch pull with it. Heh. I wonder if doing those snatch pulls (which were meant to be full snatches) "developed" anything that will help me get a 75 kg snatch later.

Fought with 60 for a while. I missed a double several times, but then something clicked and I started getting them. The third double was the best; it was so good, so smooth that I was tempted to start ramping the weight back up. Then I missed the next double and called it a day for snatches.

Really happy with how my form improved as I fatigued. Started getting the bar above the midline on my thighs, 3/4 the way to my hips, which is plenty good given my proportions. The double knee bend started coming automatically. Great launch from the hips. I'm snatching just about as much as can be expected given my back squat. 110 for 3 triples was hard enough (maybe 4RM) that I think 120 is my current max. An 80-kg snatch would be 66% of that. My current best of 73 means that my snatch is just over 60% of my back squat. If my back squat is actually a little lower than 120, then the ratio could be as high as 63%. Optimal efficiency would be 64 or 65 so I'm pretty close. Heh. I have to find some solace in being so weak. At least my efficiency is good! I can't really expect to snatch more till I can squat more.

Got to keep snatching and keep upping my squat. By the time I get to BS 120 / 3 I want to be snatching 80 kg.

Note: x 0 indicates I just stood up with the weight, maybe even launched it a bit, but didn't get to the third pull. "Miss" means I got under it, but lost it at the bottom or on the way up.
Last edited by Gary on Mon Mar 14, 2011 6:42 pm, edited 1 time in total.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Mon Mar 07, 2011 10:34 am

Something Stupid This Way Comes

2011-03-07
early a.m.

Clean
50 x 2 x 3
70 x 1 x 2
80 x 1
85 x miss, x 1
87 x 0 x 2
75 x 0 x 2

Front Squat
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1

Back Squat
100 x 1
120 x 1
130 x 1
140 x 1 (slooooooooow)

Deadlift
70 x 1
120 x 1
160 x 1

Couldn't sleep at all. Felt so wired. Like I had a clean PR in me. At 3 a.m. I ventured out to the gym.

Should I have been back in the gym? No.

Should I have done both types of squats and deadlifts to maxes? No.

Good news is that my squat strength is just about 10% off where it was. Now the scar tissue and knots in the quads have been broken up, I can squat again. Felt strong on the front squats. Got stopped on the way up with that last back squat, but managed to push through.

Bad news is that I'm not as efficient with the lifts as I thought I was. I'm within a kilo or two of my best snatch and clean and 10-20 kilos away from my best front and back squats. Deadlift is still way off, but that was because I was tired by the time I got to them and my grip was gone.

So I have a lot of room left to get better with the classic lifts at my current level of back and front squat strength. I kind of figured that. I was hoping that I just needed to squat more weight; that would have been easier. But a 140 kg back squat means a 90 kg snatch should be possible; a 110 kg front squat means a 100 kg clean should be within reach; while a 140 kg back squat means I should be able to front squat 120 or 125 and in turn that means a clean closer to 105 kg. 90/105 is a far cry from 73/85.

Screwed up training for this week. I'll just do bench day tomorrow and then maybe some good mornings later in the week and start fresh with the classic lifts next Sunday.
I'm 'a fuck you till you love me, white boy.

User avatar
Sassenach
ironslinger
Posts: 8453
Joined: Sat Apr 28, 2007 9:19 am
Location: Snatchville

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Sassenach » Mon Mar 07, 2011 1:04 pm

The next time you get the urge to do this I want you to call me and say "I'm about to do something fucking stupid," and then just hang up. Then I'll know you're about try and max 4 big lifts in one session on no sleep.
Kazuya Mishima wrote:they can pry the bacon from my cold dead hand.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Tue Mar 08, 2011 5:08 am

Jezebel Jones wrote:The next time you get the urge to do this I want you to call me and say "I'm about to do something fucking stupid," and then just hang up. Then I'll know you're about try and max 4 big lifts in one session on no sleep.
Heh. Yes, I know. Bad Gary. Bad.

But at least now I have some numbers to work with. I was going off of some erroneous assumptions before. I can squat a lot more than I thought I could. I thought my squat strength had come down to meet my ability in the classic lifts, but this is not the case. I thought I could only FS/BS 100/120 at best, but it turns out that I'm good for 110/140. I can only Sn/Cl 73/85. There's a lot more room for improvement at my current squat strength, which is higher than I'd been led to believe. So I won't waste time and energy trying to squat more; what's the point in getting my front squat from 110 to 120 when I can't even clean 90??

And speaking of cleaning 90, why the fuck can't I do it?

Definitely have to work on technique. That's a constant. You don't learn to play an instrument in a couple of weeks and you don't get these lifts perfected in a couple of weeks either. Still, over 85 kilos and things just feel impossibly heavy at the launch point, like I just can't generate enough speed from my hips and into the heavy ass bar. Maybe I do need to do more parts of the lift, like pulls and full lifts from the blocks. There's obviously a school of thought that says one should just do the full lifts, but I'm not sure what to think. Just doing the lifts seems to make more sense after you've gotten really good and your body doesn't need remedial drills anymore. I think I still need remedial drills. I'll talk to John about it on Wednesday.

Things I probably need to start doing:
-Deadlifts Olympic clean style
-Full clean and snatch from blocks
-Singles in back and front squat with 90%

I'm still wary about clean and snatch pulls. They just look too much like what I end up doing when I fail with a weight. That's why I'd rather work from blocks so I can focus on the second pull.

For the full lifts themselves I suppose I should work with 85-90% for doubles. I really feel like I'm "getting it" when I'm able to do so near my best for lots of doubles.

With a max of 73 in the snatch: 85% = 60 and 90% = 65.
With a max of 85 in the clean: 85% = 72 and 90% = 77.


And I tell you, it really feels like it's just a technique problem with the cleans. I feel like I could make progress on the snatch just by working with 60 and 65 for triples and doubles and then just adding weight. With the clean I just feel like I'm all over the place, like I'm just not in control and maintaining positions on the way up. My clean isn't that much heavier than my snatch, but the extra weight makes me panic.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Wed Mar 09, 2011 1:13 am

2011-03-08
Session 1
Bench Press (lbs)
45 x 12
95 x 6
135 x 5
165 x 5
185 x 5
195 x 5
185 x 5

Pull Up @ 176 lbs
+ 0 x 6 x 3

Face pulls

Session 2
Snatch
30 x 3 x 3
40 x 3 x 2
50 x 3 x 1
60 x miss, x miss, x 1
65 x miss, x miss

Power Snatch from high blocks w coaching
40 x 1 x multiple

Power Clean from high blocks w coaching
40 x 1 x multiple

3-Position clean and snatch holds from the floor to standing w 60 kg.

Power Clean
60 x 1, 2, 3 for multiple sets
70 x 1, 2, 3 for multiple sets
75 x 1 for multiple sets

Clean
75 x 1, 2 for multiple sets
80 x 1 x 2
83 x 1 x 2
86 x 1
89 x miss, x 1 PR
90 x miss, x miss

Back Squat
60 x 3
80 x 3
100 x 3
110 x 3
120 x 2
130 x 1 x 4

Good Morning
40 x 5
60 x 5
70 x 5

Mary was there for the second session in the ECG room. I was having trouble snatching 60 and over and she noticed serious form degradation. Arms were swinging out front. Took me over to the high boxes and had me work on speed from there. Had a bout of moping after she left, wondering if I had the patience to learn the subtle points of this sport. Then after about twenty minutes of that I started power cleaning, working on all the points we'd just gone over and trying to be more aggressive on the third pull so that the bar was landing on my clavicles a half second after my feet hit the floor. Felt myself getting faster and faster and kept adding weight. At 75 I started sinking into a full squat so decided to just keep adding weight and doing the full lift. Was popping up nice and fast so that the bar was leaping off my shoulders on the recovery. Felt form getting tighter from the time I kept grooving the power cleans. Kept hitting the bottom positions on the full cleans really well. Torso didn't collapse. In fact I kept getting up without grinding because I was slingshoting under the bar really hard and fast. Just kept adding weight. Got a personal best.

89 is only 1 kilo over my best ever, but it's a full 4 kilos better than I've done since I started back up. Went on to back squat. 130 was about 93% and it felt pretty fast for the first three singles. Last single got a little grindy so I stopped there. Good mornings to wrap up.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Wed Mar 09, 2011 5:39 pm

2011-03-09
a.m. session
Power Snatch
40 x 1 x 10+
50 x 1 x 10+
55 x 1 x 5
60 x 0, x 1, x 1 full snatch

Snatch
50 x 1 x 4
55 x 1 x 2
60 x 1 x 2
65 x 0 x 2

Power Snatch from High Blocks
40 x1 x 6

p.m. session
Snatch
40 x 1 x 10
50 x 1 x 5
55 x 1 x 2
60 x 1 x 4
65 x miss, x miss
60 x 1
65 x 0

Thought I was on a roll and that I had a 1-kilo PR in me for the snatch too. I didn't. Now I will just take a rest for a couple of days.

I'm really starting to think that I do not have the natural explosiveness for a 90%+ Cl/FS or a 65% Sn/BS. 80% and 55% may be as efficient as I get. I'm saying maybe more squat strength would help a lot more than perfecting my technique. I don't think my deadlifter's build is helping me on the efficiency front either. Last I checked one cannot change one's neuromuscular innervation or one's proportions. I may simply need to be able to squat more weight.

It'd be nice if I could snatch 100 with a 150 or 160 BS. But I may need a 180 BS for that.

p.m. session part II (I'm a sick man and I need help.)
Back Squat
20 x 10
60 x 5
90 x 5
110 x 3
130 x 1
140 x 1
145 x 1
120 x 2 x 2

Jump onto box
3x3 (box a little lower than navel height).

I feel fine. I haven't felt this good in a long while actually. Squats felt great. Didn't even pull the knee sleeves up till 110. 145 today felt almost but not quite as hard as 140 did yesterday, but that's because I took several hours after the classic lift to get to squats.

Knees felt iffy with box jumps at first, but after some warming up, the box jumps actually seemed to help my knees. They haven't felt this good in so long. My quad tendons had been complaining a bit, but now they feel trouble-free. Oh, the joy of movement.

Cleans tomorrow morning and then front squats in the afternoon. Fuggit.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Thu Mar 10, 2011 6:46 pm

2011-03-10
session I
Clean
50 x 1 x 10
60 x 1 x 6
70 x 1 x 4
75 x 1 x 3
80 x 1, x 0, x 1*
82.5 x 0 x 3
65 x 2 x 3, x 1+miss, x 2

*That second single with 80 was probably the best form with heavy-for-me weight I've ever done in my life.
Slept like the dead last night. Took me awhile to fall asleep, but when I did it was deep. This morning it took me about an hour to get out of bed, but I felt great when I finally got up.

session II
Power Jerk from Boxes
50 x 3 x 3
60 x 3 x 2
70 x 3
75 x 2-3
80 x 1, x miss, x 1
50 x 3 x ?
60 x 3 x ?
70 x 3 x 3, 2+miss, x 3

Front Squat
50 x 5
70 x 5
80 x 3
90 x 2
100 x 1
110 x 1
115 x 0
80 x 3 x 2
85 x 3
90 x 2+miss, x 3

Good Morning
50 x 5
55 x 5
60 x5
62.5 x 5

Left quad feeling tight and banged up. PVC rolled all over legs, but focused on left quad. Feeling better.
A lot of those first jerks were pressouts for the first couple of reps at each weight, but got faster and more solid on lockouts with practice.
Didn't pull knee sleeves up till 100 kilos in the front squat. Knees feeling more resilient all the time.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Fri Mar 11, 2011 4:40 pm

2011-03-11
session I
Back Squat
20 x 5 x 2
50 x 5
70 x 5
90 x 3
110 x 2
120 x 1
130 x 1
135 x 1
140 x 1
120 x 2 x 7

Knees felt pretty tight and achy this morning. I'm sure it was the jerks; I've never done that kind of volume with them and my knees aren't used to that short, sharp dipping motion. Took a hot shower mid-morning and everything seemed to loosen up. Knees felt fine. Felt great during squats. Didn't even pull up sleeves till single with 130. Top set today was 140 and so 120 was around 85%. Moved fast on first reps, but second reps in sets were slower. Left quad is starting to complain a bit. More PVC!
Late night. Didn't get to sleep till nearly 3 am, but still at the office by 7. May need a nap before snatches and cleans today.

session II
Snatch
40 x 3 x 3
50 x 3 x 2
55 x 3
60 x 2
65 x 1
67.5 x 1, x 1
70 x 1
72.5 x 0, x 0
62.5 x 2, x 2, x1+miss, x 2, x 2, miss, x 2, x 2*, x 2

*Best set of the session

Clean
50 x 3 x 3
60 x 3 x 2
65 x 3
70 x 2
75 x 0, x 0

Front Squat
60 x 3 x 2
80 x 3
90 x 2
100 x 1
105 x 1
90 x 2

Snatches kept looking better up to 60 and then started getting a little sloppy. Up to 60 I was getting the bar right up in my hips and getting good pop and keeping the bar close. Started looking good again during the volume with 62.5 doubles. This was the most volume and such a high intensity (90% of today's best and 85% of PR) I've ever done for the snatch. Just two days ago I couldn't get past 60 kg in this movement.
Took a 20-minute break before cleans, but it wasn't nearly enough. Just plain tired. Did front squats just to get some volume for the legs.
Knees were feeling swollen when I went in, but after I warmed up, they felt great. Wore knee sleeves for every set, however.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Sat Mar 12, 2011 7:10 pm

2011-03-12
session I
Clean
40 x 0, x 3 x 6
50 x 3, x 1, very bad miss, x 3 x 3
60 x 3
65 x 2
70 x 1
75 x 0, x 0
60 x 0

Front Squat
50 x 3
70 x 3
90 x 3 x 4
100 x 3 x 2
105 x 3
110 x 0

Could tell from the very first clean that this was not going to go well. Stayed at 40 because it took forever to get any speed or to get a the lift grooved. On second set with 50 I tried to think my way through the lift and ended up moving so slowly on that I jammed my right wrist bad on the catch. Took me several minutes to recover and of course the wrist is still aching a bit now. Managed to keep going, but got stopped cold by 75 (after a tough 70) and then couldn't even get 60 past the knees.
Called it a day for the classic lift and went to get leg work via the front squat. That felt great and I started moving faster on the third set with 90. Went up to 95 and that felt almost light so went up to 100. Still felt strong and got a triple PR with 105. 110 is my recent best and I thought it would be great to triple it, especially as fatigued as I was, but it was not to be.
So a rep PR and my wrist held up despite the injury. Kept massaging it throughout. Right after the accident I couldn't even pinch grip the 15's with my right hand, but by the end of the session I was able to pinch grip the 20's and carry them around.
Ice massaged the hell out of my knees when I got home. Had worn the knee sleeves for the entire session.
Knees have both been feeling full, but the left has been worse. I have full ROM and I'm setting PRs in the squat, but there was definitely some effusion. Just drained 45 cc from the left (came spurting out under pressure for half a minute) and 25 cc from the right. I'd drained the left a few days ago too and got 20-30 cc. I used to have to drain the right knee several times per day for months, so things aren't as bad as they used to be. Plus this time the effusion is only visible when I flex the joint fully and the lateral side of the patellas bulge. I did notice some tightness at the bottom of the heaviest squats today which is why I drained this afternoon.

session II
Snatch
30 x 3 x 4
40 x 3 x 2
50 x 1+miss, x 2
55 x 1
60 x 0, x 0
50 x 0
40 x 0

Power Snatch from Blocks, with bar below kneecaps
40 x 1 x 6, x 2 x 6
45 x 2 x 4
50 x 2 x 2
52.5 x 1 x 2
55 x 1 + OHS x 2

Snatch Pull/Deadlift, 3-position holds
70 x 3
75 x 3
80 x 3

Warmed up hurt right wrist thoroughly. Spent a long time power snatching with broomstick and just the bar. Hurt pretty bad, but felt better with every rep. Snatches fell apart pretty quickly and I got smacked by 60 and then clarked 50 and 40(!). Took Mary's coaching advice from a couple days ago and moved on to work from the blocks. Did lowest block today with bar at the bottom edge of the patellas. I kept all her coaching and positioning cues in mind and worked really hard on speed. 40 kept feeling lighter and moving faster. Moved from singles to doubles, then started adding weight. Ended up with a 55 single power snatch from the blocks. That's what I was able to full snatch from the floor today. Not bad. Though things did start slowing down past 50. Started with toes on line and ended up with them on line or just a half inch behind; so I'm definitely not jumping forward.
Held every rep overhead for three seconds and then did a couple OHS with 55 after the last power snatch. Very hard.
The 3-position snatch pulls hurt a lot and were very hard.

So today I was able to clean 70 and snatch 55. Those are both 78% of my recent bests (89 and 70) in both lifts.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Sun Mar 13, 2011 5:32 pm

2011-03-13
Back Squat
20 x 5 x 2
60 x 5
90 x 3
110 x 3
120 x 3
125 x 3

-Right wrist is swollen beneath thumb. It hurts enough that it interferes with ability to grip or support weight. Couldn't even pick up bumpers with right hand today. So it's just back squats for a few days. Front squats are out too. Couldn't even wrap right thumb around the bar today.
-Triple with 125 is a local maximum, best triple I've gotten in a long while. Got under 130, but my body said "nyet"; same with 120, 110 and 100. No volume sets today at all. I'm just happy I got to the gym and worked up to a decent percentage for a triple.
-Pain in lower right lat and pain in left quad. Distracting. Some twisting in early heavy sets, but got it sorted. Still had to fight to keep out excessive forward lean and it's a fight I lost on a couple of reps.
-Dedicated quad stretching afterward. Painful stuff, but I need to keep full ROM. PVC with attention to left quad again. Knees feeling okay, like I didn't do anything to piss them off. Let's see if they fill up today.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Mon Mar 14, 2011 3:24 pm

2011-03-14
session I
Back Squat
20 x 5 x 2
60 x 5
90 x 5
110 x 3
130 x 3 local PR
137.5 x 1 (could have gotten a double)
110 x 3
115 x 3
120 x 3 x 3

-Feels like I turned a corner in terms of adaptation today. Felt like crap most of yesterday. Woke up this morning feeling great. Wrist barely hurts and knees aren't nearly as stiff as they were last night. Still a little puffy at the sides of the patellas when I flex, but I think that effusive state will just be the norm as long as I am squatting (my joints just aren't robust at all and the extra fluid seems to be how they accommodate loading). Felt great during squats. Didn't pull sleeves up till triple with 130.
-That 130 x3 was a local PR (don't think it was an all-time) and 90% of the grinding 145 I put up a few days back. Makes me think that I will get 150 x1 on a good day in this week. Really liking these heavy-but-fast triples for making progress.
-Feeling supercharged right now. Joints feel supple and pains are minimal.

session II
Snatch
40 x 3 x 2
50 x 3
55 x miss, x 1
60 x 1
65 x miss, x 1
67.5 x miss, x 1
70 x miss, x miss, x miss
55 x 1+miss, x 2, x 2, x 2
60 x 1+miss, x 2, x 1+miss

Clean + Jerk
50 x 3 + 1
60 x 2 + 1
70 x 2 + 1
80 x miss, x 1
85 x miss, x 1
87.5 x miss, x 0
75 x (2 +1) x 4 most volume with this intensity
80 x (2 +1)
82.5 x 1

Front Squat
70 x 3
90 x 2
100 x 1
110 x 1
120 x 1 (matched old PR)
125 x miss

-Not sure what happened. I took a couple helpings of Advil today and by 6 pm my wrist felt like nothing had ever happened. Decided to go to gym for the Sn-CJ-FS session. Knees were feeling supple and I was full of energy. Warm ups were great. Knees were like well oiled joints and quads were without tightness or pain.
-I really thought I had a PR in me for one of the classic lifts. Garrett was there doing a 70% snatch day and he kept an eye on my form. Said it got better and better as the weight went up. I used the straps for the first time today and that slowed me down. All my doubles were actually two singles done really close together. Wraps were a bit distracting so I dumped them for the heavy single attempts. Bar was moving fast tonight, great pop off thighs, but I was getting tired. Missed all my attempts with 70 out of the bottom. Started hitting 55 doubles well, but really wanted to be around 90% for dubs. Started missing with 60 very quickly, however, and only got one double with it.
-Clean were great. Finally got more aggressive on the third pull and found myself flying under the bar. Everything I got off my thighs I caught. 85 felt so good that I really thought I had a shot with 90. Died with 87.5. Doubles with 75 were great, however. Power jerks felt fast and solid. 80 felt really good for a double, but I caught the second one a little funny and annoyed my hurt wrist. Surprised I managed to jerk it. Wanted to get that double with 82.5, but I was just done.
-I was exhausted by the time I got to FS, but I still wanted a single PR (I knew I didn't have it in me for volume tonight). Got a PR of sorts. 120 is what I managed a few months back on Oct 20, 2010 before the break. I think I would have gotten 125 if I were fresher.
-Overall a great night. The way my wrists and knees felt yesterday I would not have guessed I'd be so quick and nimble tonight.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Tue Mar 15, 2011 3:21 pm

2011-03-15
session I
Front Squat
20 x 5 x2
50 x 3
70 x 3
90 x 2
110 x 1 (added knee sleeves)
125 x 1 (5-kilo PR)
127.5 x miss
110 x 2 x 4

session II
Snatch
30 x 3 x 3
40 x 3 x 2
50 x 3
55 x 2
60 x 1
62.5 x miss, x 1, x 1
65 x 1
67.5 x miss, x 1
70 x miss, x miss, x miss
62.5 x miss, 1+miss, x miss, x miss
55 x (1+miss) x 4, (x 3 x 4), (x 2+miss), x 3
57.5 x 3 x 2
60 x 3 x 2
62.5 x 2 x 2
65 x (1+miss), x 2, x miss, x 2
67.5 x (1+miss), x 2
70 x 1

Back Squat
70 x 5
90 x 3
110 x 2
130 x 1 (added knee sleeves)
140 x 1
145 x 1
150 x miss
130 x 2 x 4, x 1

Straps were really getting in the way on snatch reps and I ended up just using them for first reps and setting up without them for reps two and three in order to save time. Couldn't get 70 on the first ramp up. Then couldn't get 62.5 (90%+ of top rep with 67.5) for reps. Went down to 55 and then couldn't get that for doubles either. But I kept at it. After a few failed doubles I started getting triples. Missed one triple when I lost my balance, but then I nailed it. Started climbing back up and got to my earlier top rep for a double. First rep was flawless and the second was shaky on the catch. Then I got 70. Wanted a double with it, but it was not to be.

So after tons of volume, I ended up getting my top rep for a double and then hitting the weight that I kept missing earlier. Cool. Got 90% of today's top squat for doubles too.

Stretched the hell out of my quads today. Sat on my ankles and bent over backward several times. No rolling today. Squats tomorrow. Attempting to hit that 150 that I missed today because of exhaustion. Clean and jerks in the afternoon.

Temporary blogging: Busy w/ the Power Princess tomorrow evening and night. Busy in the morning. So just BS to max single (150 kg). Bench in the afternoon (205 lbs x 5). Day after that volume snatches in the a.m.: 55 x 3 x 5, 60 x 3 x 4, 62.5 x 3 x 3, 65 x 3 x 2, 67.5 x 2 x 2, 70 x 2?, 72.5 x 2?, then volume CJ in evening: 70 x 3 x 5, 75 x 3 x 4, 77.5 x 3 x 3, 80 x 3 x 2, 82.5 x 2 x 2, 85 x 2?, 87.5 x 2?
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Wed Mar 16, 2011 11:11 am

2011-03-16
session I
Back Squat
20 x 5 x 2
60 x 5
90 x 3
110 x 2
130 x 1
140 x 1 (added knee sleeves)
147.5 x 1 (local PR +2.5 kilos)

-Only half the PR I made on front squats. I hope my back squat climbs more slowly than my front squats till I get the ratio from ~85% to 90%, like: 130/150, 140/155. I hope my classic lifts climb more quickly than my front squat. [-o< I need to get my snatch from 74 to over 80 and my clean from under 90 to 95 pronto. ](*,) I wonder if I'll see 90/110 before I hit a 140 FS.
-Drained 30 cc from left knee last night, but right seems to be mostly fine. A little effused, but I couldn't get anything out.

session II
Bench Press (lbs)
45 x 10 x 3
95 x 5
135 x 5
165 x 5
185 x 5

Pull Up @ 178 lbs x 5 x 2

Hmm...maybe I should apply the same principles of frequent practice to the bench and pull up, ala Pavel's "Greasing the Groove". Or maybe I should give up benching entirely for a while as I focus on becoming a weightlifter and a squatting machine...

Further analysis of yesterday: I was reading an article on the Sportivny site about A.S. Prilepin. I was also thinking about John Broz's recommendation of working up to a single and then dropping 10-20 kg to get 30-50 reps...

Those 30-50 reps used to seem impossible, but I ended up with that kind of volume in yesterday's snatches. A cleaned up version of what happened:

Worked up to a single.
Went down to 80% and got a handful of triples.
Went up to around 85% and got more triples.
Went up over 90% and got doubles.
Went up to that day's earlier max and got doubles.
Went up to top weight I missed and got it.

When I tried to go down to 90% for the volume work, I failed. But I was able to work up to volume with 90% after I hung around in the 80% range for a while. So in future I'll just go straight to 80-85% and do triples there, then add so I'm in 85-89. Doubles in the 90's and try to get that day's max for a double too. I can get around 30 reps just in the 80-89% range alone, maybe another 20 in the 90-99% range, like so:

80-85% x 3 x 6 = 18
85-89% x 3 x 5 = 15
90-95% x 2 x 4 = 8
95-99% x 2 x 3 = 6
Total = 47 reps
Last edited by Gary on Wed Mar 16, 2011 6:45 pm, edited 2 times in total.
I'm 'a fuck you till you love me, white boy.

User avatar
theoverman
Sarge
Posts: 243
Joined: Tue Dec 01, 2009 8:36 pm

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by theoverman » Wed Mar 16, 2011 5:48 pm

awesome log. i have similar stats and goals- just now starting to squat daily.
riff raff fanclub president

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Wed Mar 16, 2011 7:33 pm

theoverman wrote:awesome log. i have similar stats and goals- just now starting to squat daily.
Thanks.

Squats are the easiest part of this. It's the classic lifts that take a while to get used to doing frequently and in volume.

Volume with ~90% is the key to progress. The daily max is just so you can figure out what numbers represent ~90% for that day. Some days 85-95% is 50 kg and some days it's 60 kg. If you try to base it on an absolute, all-time max, then you're in for trouble. If today your max is 20 kg below your all-time max, then 85% (of the all-time) may actually be well beyond your ability on that particular day. Very important point that I think gets missed; I think it's largely why Broz just said "daily max minus 10-20 kg" and hated talking in terms of percentage.

Volume is the way to progress in squats too, but some days (like today) I just go in in the morning and hit some triples, doubles and singles after warming up a bit. That's how I hit today's easy new local (not all-time) PR. I just wasn't up to any volume sets today. But I show up anyway, put the weight on my back and found a new best. No psyche up, no grunting, no emotional exhaustion. Squatting with high intensity and low volume starts to become as easy as rolling the stone away from your cave entrance in the morning.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Wed Mar 16, 2011 11:42 pm

2011-03-16
session III
Clean & Jerk
50 x (3 & 0) x 1, x (3 & 1) x 4
60 x (3 & 1) x 2
70 x (2 & 1) x 1
75 x (1 & 0) x 1, x 1 x 1
80 x 1
82.5 x 0
70 x (3 & 1) x 4
72.5 x (3 & 1) x 1

Front Squat
70 x 3
90 x 3
100 x 3
105 x 2
100 x 3 x 2 or 3

Today's first post was getting crowded. Good session. Some of those jerks were a little press-y. Today's max was 80 on the clean. 70 was about 88%. Tried to up it to 92% with 72.5, but I was beat. Got some more volume with front squats. Left knee got really stretched out on one of those reps, but it didn't hurt. It was so warm in the room today that I never once felt the need to use my sleeves. I actually forgot to put them on because my knees were feeling so good. Lots of quad stretching afterward. I think between the previous stretching and the heat my quads were in great shape to do full cleans and front squats without any support today. Also I am sneaking up on a new volume x intensity PR. Last time I got 75 x 2 x 5. Today I got 70 x 3 x 4. A few triples with 75 and before you know it I'll be tripling with 80. 90+ will be mine, maybe by the time that meet rolls around in April.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Thu Mar 17, 2011 4:46 pm

2011-03-17
session I
Back Squat
20 x 5 x 2
60 x 5
90 x 3
110 x 2
130 x 1
140 x 1
150 x 1 (FAST, w/ knee sleeves, local PR + 2.5 kilos)
152.5 x 1 (slow, local PR + 2.5 kilos)
135 x 2 x 2

Drained 45 cc from the left knee this afternoon. Only 7 cc from the right because I had trouble getting to the capsule with the needle. Those 7 cc came out under high pressure, but I couldn't tap any more and the knee is still a little boggy.

session II
Snatch
30 x 3 x 3 (first set was power)
40 x 3
50 x 2
55 x miss (grrrr), x 1
60 x 1
62.5 x 1
65 x 1
67.5 x 1
70 x miss, x 1
72.5 x miss, x miss, x 0
55 x miss (grrrr), x 3 x 2
60 x 3
62.5 x 3
65 x 3 (matched rep PR)
67.5 x (1+miss) x 2

Clean w/ 50 from the floor felt like death so I headed to the low boxes.
Power Clean from low box, w/ bar below kneecaps
50 x 1 x 6, x 2 x 3
55 x 1 x 5
57.5 x 1 x 3
60 x 1 x 3
62.5 x 1 x 3
65 x 1 x 3
67.5 x 1 x 3
70 x 1 x 3 (caught just above parallel squat)
Garrett kept an eye on these and said speed was excellent and that these looked better than my snatches today.

Power Jerk from boxes
50 x 3 x 3
55 x 3 (could NOT go straight to 60!)
60 x 3
65 x 3 (so very done)

Felt very tired at second session. What with the knee drainings (various injections for right knee) and squat PR this morning and stress at work, my physical ability just didn't match my desire tonight. That triple with 65 is the highest triple I've ever gotten with Sn. I'm hoping to hit 67.5 for a triple soon, then 70 and 72.5 for a double soon after that. 72.5 x 2 would be a double with 99% of my best ever.
Last edited by Gary on Sat Mar 19, 2011 2:10 am, edited 1 time in total.
I'm 'a fuck you till you love me, white boy.

User avatar
Gary
Gunny
Posts: 778
Joined: Fri Jul 02, 2010 8:12 pm
Location: Watching Womens Weightlifting

Re: A Weightlifter Who Benches (p 6 NSFW)

Post by Gary » Fri Mar 18, 2011 4:15 pm

2011-03-18
session I
Front Squat
20 x 5
50 x 5
70 x 3
90 x 2
110 x 1
120 x 1
100 x 3 x 2

session II
Snatch
30 x 3 x 2
40 x 3
50 x 2
55 x 1
60 x 1
65 x 1
68 x miss, x 1
70 x miss, x miss, x miss
60 x miss, x 3
62 x 3
64 x 3
66 x 3 PR triple
68 x 1+miss, x 1+miss

Clean
50 x 3 x 2
60 x 3
65 x 2
70 x 1
75 x 1
80 x 1
84 x 0
70 x 1

PVC rolling for quads

Training log continues here http://irongarmx.net/phpBB2/viewtopic.php?f=3&t=216726
I'm 'a fuck you till you love me, white boy.

Post Reply