Operation:Develop actual strength

columok

Dumbell Split Hang Snatches
100x3x10kg

Backsquat
20x3x5
40x3x5
60x1x5
80x3
100x1
110x1
120x2 (Meant to be 5 but felt tired)
125x1PR
130x1PR
Need to fix my gammy hip/glute/leg/back

Clean High Pulls:To be replaced with rack pulls
50x2x3
60x3
70x3
75x3
80x3
85x3
(Lots of drilling at 60,50,40)
Bad buzz. Nerve making setup after second pull uncomfortable.

Power Shrugs
60x5
80x5
100x5
120x5
130x5
140x3x5
150x3

JM Press
20x2
35x4x6

Kurlov (Hammertime II: The Hammering)
15x3x8

columok

In a rush tonight so it was cut short.

Tricep double band explosions (Black)
10x3

Incline Bench (with the Garvasaurus)
20x8
40x6
55x4x8

Garlov
12.5x8,12.5x8,10x8 Lat raises w/ 12.5x10,10,10

columok

Rough night. First day of re-started lowcarbing. Gonna be trying to sit within the 50-100g zone. Once I'm fat adapted again I'll be fairly free and easy with the calories. Just need to veer away from an escalating sweet-tooth!

Reverse Band Press (Black)
60x2x5
80x3
90x3
102.5x3 (Bad)
100x3 (Bad)
95x3,4,4,4,4 (Variable)

Press (Tech) after some lat pointers
20x5
40x5

Band Bench (Black w/ Kerazzy Knot of death)
20x2x8 (no band)
20x2x3 (3 rungs)
30x3 (2 rungs)
40x3
45x3

Cleans
20x3x3
60x3x3 (Felt a lot better than recent powerclean abominations)

Clean+Jerk
70x3x1
80x2x1 (Powerclean + Press Out)
95x3xF (Good height on the pull just didn't get a good finish on it)

This week will be a write off. Will just get some medium rep stuff done!

columok

Thanks to some pre-training oranges (thanks Dee) and some good re-programming with Dave had a suprisingly good session tonight.

Current 6 week goal is to fix the problems of losing curve at bottom of squat and not hitting full depth!

Good Mornings:
20x2x5
40x5
50x3
60x3
65x3,70x3,75x3,80x3,85x3,90x3,95x3,100x1 (cut because felt a bit squatty)

Low Box Squats (1 second pause)
20x5
40x6
60x6
70x6
80x6
85x6

Costello Press
3,2

Power Shrugs
60x6
80x5
100x5
120x5
130x5
140x5
150x5
150x5 (These were terrible but great pump)

JM Press
20x8
40x4x6

COH

columok wrote: »

Low Box Squats (1 second pause)

How Low?

Costello Press
3,2

He's not that heavy... but the weight distribution of his enormous head must make lifting him awkward enough

columok

COH wrote: »

How Low?

The lowest boxes in ironside. I would guess they're a foot give or take a few inches! I was finding as my backsquat got heavier I was beginning to skirt above parallel.

COH wrote: »

He's not that heavy... but the weight distribution of his enormous head must make lifting him awkward enough

Step 1 in becoming an internet guru: Have people name lifts/household objects after you.
Step 2: Assume control of the internet!

columok

Had 2 oranges before training but must in future eat a nice fat/protein meal.

Tricep dbl band explosions (Black)
8x3

Speed Press
20x2x5
30x4x3
35x4x3

Banded Box Squatz (Black)
20x8 (No bandz)
20x2x3
30x2x3
40x6x3

Powersnatch
20x2x3
30x3
40x3x3

Started dying in the midst of the boxsquatz. Gah!

columok

Warm-up: Padz- Been a while.

Taped together KB unilateral presses:
Got this from an EliteFTS article and using it as my new max effort press movement: The imbalanced kbs (24kg on L, 18.5kg) taped together with a blue band for non-linear loading should overload all my sticking points
3x6,
4x2,
8x3

Band Resisted Press: (Blue:Two Knurls)
20x2x3
22.5x3,
25x3,
27.5x3
30x2+FAIL
30x2+FAIL

Rack Jerk:Outta the race to 120kg
20x3
40x3
60x3
70x1
80x1
92.5xF, 90xF (Good Height but just wasn't getting under bar. Needs more drilling)

Dips:
4,5(Max)

JM Press (Supersetted with 2/3 of max dips between rounds)
20x2x6
3 Dips
30x6
2 Dips (Too Rushed)
40x6
3 Dips
40x6
3 Dips
40x6
3 Dips
40x6
3 Dips

Ring Chins: Supersetted with dicking around on rings doing levery skin the catz
3,3,2

Pad Work Again

Then Max Chins=7

itsallaboutheL

Are you taking the proverbial, or is that actually what you're doing?

d'Oracle

itsallaboutheL wrote: »

Are you taking the proverbial, or is that actually what you're doing?

To be Honest L you think you know everything!!!!

Its are sad!!!!

d'Oracle

Hanley wrote: »

To be honest, that's highly ironic.

It is.

Top marks.
Have a fairy cake.

columok

Dear Internet/Strength&Conditioning Policez

You winz at irony.

Hanley

columok wrote: »

Dear Internet/Strength&Conditioning Policez

You winz at irony.

It just seems a little bit weird that 6 weeks ago you'd never benched and now you're doing all these crazy band assisted/resisted/unstable/zero-g variations.

Like fair enough if you're doing them cos they're fun, but if oyu're after a bigger bench (which I don't even know if you are or not), there's vastly superior methods.

columok

Hanley wrote: »

It just seems a little bit weird that 6 weeks ago you'd never benched and now you're doing all these crazy band assisted/resisted/unstable/zero-g variations.

Like fair enough if you're doing them cos they're fun, but if oyu're after a bigger bench (which I don't even know if you are or not), there's vastly superior methods.

It's fairly obvious that the kettlebells taped together are a joke.

All of the "crazy band assisted/resisted/unstable/zero-g" is all for my press (as in strict press) which is my marker upper body lift. My three marker lifts are Press, Backsquat and Powerclean and my programme is an attempt to improve these where my spine allows. My programme is also my opportunity to have a bit of fun with my training with some guidance from Dave. I've never really programmed before and I think its enjoyable using yourself as a guinea pig.

I've been pressing for 18 months now and my press had definitely stalled with linear progression. Coupled with that I have a very definite weak-point within my press that my coach, Dave ,has spotted through observing my press.

Any benching that has been done is as an assistance exercise for my press. If I was benching I'd be doing a hell of a lot more 3x5, 8x3 straightforward benching until i hit a plateau!

So there is definitely a context for the "crazy band assisted/resisted/unstable/zero-g" stuff while a dramatic weakness exists within my press. Presumably at a certain my bench strength may be a limiting factor and I will need to sensibly train the hell out of that. The core of that effort will be simply benching at appropriate intensity + volume!

itsallaboutheL

d'Oracle wrote: »

To be Honest L you think you know everything!!!!

Its are sad!!!!

Needs more fullstops.....

columok

Warmup: Did some kata to music.
Empty Hand, 5kg DB, 10kg DB, 12.5kg DB
Tried to vary music per set to work different intensities

Open Question: Are they PRs if its not a main compound lift?

Good Mornings
20x2x5
40x2x3
60x3
80x3
90x3
95x3
100x3
105x3
107.5x2 (Poor quality)

Low Box Squats (w/ Pause)
60x6
80x6
90x6
95x6
97.5x6 (Misloaded. Thought it was 100. This was asymmetric.)
100x6

Rack Clean Pulls
20x2x5
3 Dips
40x3
3 Dips
60x3
3 Dips
70x3
3 Dips
80x3
3 Dips

Power Shrug
100x5
3 Dips
120x5
3 Dips
130x5
3 Dips
140x5
3 Dips
150x5
3 Dips
155x2
3 Dips

Kurlov/Lat Raisee
12.5x2x8

itsallaboutheL

columok wrote: »

Open Question: Are they PRs if its not a main compound lift?

If they need to be.

Unless they're shrugs. You can't PR on a shrug. Although that rule may be open to some abiguitiy if the either of the words "power or dynamic" is inserted before it.

d'Oracle

itsallaboutheL wrote: »

If they need to be.

Unless they're shrugs. You can't PR on a shrug. Although that rule may be open to some abiguitiy if the either of the words "power or dynamic" is inserted before it.

Everything is interpretable.
You may not PR on a shrug, but you can certainly have a personal best on YOKE measurement.

A good indicator of YOKEDNESS is the amount of your neck which is not YOKE.
Measured in mm (or microns if you are really YOKETACULAR)

YOKE.

columok

d'Oracle wrote: »

Everything is interpretable.
You may not PR on a shrug, but you can certainly have a personal best on YOKE measurement.

A good indicator of YOKEDNESS is the amount of your neck which is not YOKE.
Measured in mm (or microns if you are really YOKETACULAR)

YOKE.

Picometers is industry standard.

d'Oracle

YOKEometers.

columok

So wrecked today I can't even explore some beneficial sticking-point blasting new movements. Ketosis going well but didn't look after the pretraining carbs and as such felt like crap.

Double band explosions (Black)
8x3

Speed Press
20x2x3
30x3
35x8x3

Powercleans: Asked token to have a look at whats being going on with these. Diagnosis: Setup is awful and as a result bar is too far out in front of me on first pull. Same on second pull has resulted in armpull!
20x2x3
40x2x3
60x2x3
80x3x1
85x1
90x2xF
Meant to do 70x3x3 for tech but felt like crap

Band-Resisted low box squats (Green)
20x2x3
30x3
40x6x3

So need to look primarily at my carb cycling especially for morning/early training sessions.

d'Oracle

What happened to not doing power cleans?

columok

d'Oracle wrote: »

What happened to not doing power cleans?

Who can say.... I guess the opportunity of having a world class Pendlay-Brand couch like Deegan made it worthwhile.

columok

Band Resisted Press (Blue)
20x2x3 (none)
20,22.5,25,27.5x3
30x1
32.5x1
35xF

Push Press
20x5
40x5
60x5
65x5
67.5x5
70x3
72.5x2
75x1
80x1
85xF

JM Press
3 Dips (wide bar)
30x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)
35x8
3 Dips (wide bar)

Bag Work

First day of carb cycling. Life feels better.

columok

Crap session. Poor energy!

Good Mornings
20x2x8
50x3,70x3,80x3
90x3,95x2+Crap
Stopped.

Low Box Squat
50x6,
80x6
100x6
105x6
Something went wrong on one of these. Lower back sore.

Rack Powercleans
20x2x3
50x3
Back felt gah. Stopped

Incline Bench
20x3
40x3
50x1
60x1
70x1 PR
75xF
72.5x1 PR
75xF PR Just about

Dicked around on rings.

columok

Had a bad few days after backspasming on Thursday last. Need to work on flexibility + fixing my posterior chain.

Incline Bench (45 degree)
20x3
40x3
50x1
60x1
70x1 PR
75xF
72.5x1 PR
75xF PR Just about

Dicked around on rings.

columok

Had a bad few days after backspasming on Thursday last. Need to work on flexibility + fixing my posterior chain.

Incline Bench (45 degree Barry Barlov)
20x2x5
40x5
60x5
65x4
70x3
77.5x1 PR+2.5kg
80x1 PR+5kg

Dips
4,3,3

DB Press (3 rep test)
10 3R,3L
3 Dips
12.5 3R,3L
3 Dips
15 3R,3L
2 Dips
17.5 3R 3L
2 Dips
20 3R 3L
2 Dips
22.5 2R 0L
3 Dips

Jerked around on rings.

d'Oracle

Good job, chief.
Who'd have thunk it, lots pressing in multiple directions improves your pressing strength.

columok

Thanks dude!

Since backgate gonna work incline bench as a primary compound once a week and also hit a bunch of dumbbell presses (maybe seated- who can say) to try and fix my losery left arm.

150kg press by year's end. You heard it here!!!

Edwardius

Think you're selling yourself short with the press goal, cracka.