Baldy learns to swim 3km/h

[ninearms]

Hmmm, curious why you would start the cycle again (or even contemplate training more) if you can't recover from it properly...

[baldy]

Hmmm, curious why you would start the cycle again (or even contemplate training more) if you can't recover from it properly...

Yes, very good point. The program is meant to be 4 weeks training and then 1 week recovery, I did about 6 weeks training at roughly the volume. So my bad for not taking the rest week when I should.

Also very hard to factor in comps and maxing out into this kind of program. The key things I have learnt so far is how many reps of a particular exercise I can do in a session, how many overall reps in a session and how many reps in a week. These are the key things I will be tracking going forward (probably wont actually track them just talk about tracking them).

To answer you question, next cycle will be tweaked and I will be strict with deload week. Lessons have been learnt.

[ninearms]

Drop all assistance during deload week and max out! I'm serious. Max snatch on Monday, max C&J Friday, just do some stretching and bar work Wednesday. Deload by reducing volume, not intensity. You'll drop the intensity anyway when you start the next cycle.

Cut my program down even further now. Monday press, Wednesday squat, Saturday snatch and clean (C&J every 4th week when I'm deloading the press and squat). Weighed 87.5kg this morning, legs are 26.5" and guns are 16".

[Mellos]

Drop all assistance during deload week and max out!

+1
From my experience I'd say a max single in the classic lifts is far from slowing down recovery. I'm sometimes doing those on my GPP days, 1 or 2 days before maxing out on a PL training movement -> no prob so far.

Go for it

[baldy]

Not convinced by you guys maxing out = deloading theory. I have maxed out twice in the last 2 weeks already.

Monday
=======
Warmup
More Warmup
Snatch bar work 3x3 20kg
Snatch Balance up to 60kg
Front squats up to 6x80kg
Pullups 3x3

Deload sucks, lightweight still feel heavy makes me feel weak!

[ninearms]

Not convinced by you guys maxing out = deloading theory. I have maxed out twice in the last 2 weeks already.

I don't mean this time. I mean next time round do your 4 weeks as usual (no maxing out), then week 5 drop everything except snatch and C&J and do a max single in the snatch on Monday and max C&J on Friday. Stop after 2 misses, stop if you make a PB. Maybe do a 90% frontie on Monday after snatching, but nothing else.

Deload sucks, lightweight still feel heavy makes me feel weak!

Hence why I suggested deloading by cutting volume rather than intensity.

Snatch balance in the program for a while?

[Orkje]

Not convinced by you guys maxing out = deloading theory. I have maxed out twice in the last 2 weeks already.

I don't mean this time. I mean next time round do your 4 weeks as usual (no maxing out), then week 5 drop everything except snatch and C&J and do a max single in the snatch on Monday and max C&J on Friday. Stop after 2 misses, stop if you make a PB. Maybe do a 90% frontie on Monday after snatching, but nothing else.

Deload sucks, lightweight still feel heavy makes me feel weak!

Hence why I suggested deloading by cutting volume rather than intensity.

Snatch balance in the program for a while?

I know the feeling: deloading by cutting intensity but maintaining volume always feels heavy to me, but then the 'real' work starts again and I feel as if I've been kicked in the groin. So far, that's about the only 'problem' I have with Wendler's 5/3/1.

[baldy]

Snatch balance in the program for a while?

Added to warmup, hoping they will improve my flexibility. Judging by the number of things I feel snapping up when I snatch balance it defiantly is working my limits of flexibility.

I know the feeling: deloading by cutting intensity but maintaining volume always feels heavy to me, but then the 'real' work starts again and I feel as if I've been kicked in the groin. So far, that's about the only 'problem' I have with Wendler's 5/3/1.

I got a PB coming out of the deload, so hey not all bad

Wednesday
==========
Warm up
Extra Warm up
Clean and Jerk singles up to 85kg
Some other stuff I can't remember.

Friday
=====
Warmup
extra warmup
Back Squat: 3x20kg, 3x60kg, 3x100kg, 3x110kg, 3x120kg, 3x132.5kg (triple PB), 1x140kg, 1x150kg, 1x160kg, 1x165kg PB BOOM!
Bench: 3x10 60kg




Saturday
========
Loaded at Oly lifting comp, brutal.

[baldy]

Was going to start the program, but after some trash talking on Facebook decided to max out my snatch against Dan who has the same total as me.

Monday
=======
Warmup
Extra Warmup
Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x65kg, 1x70kg, 1x75kg (pressed), 1x80kg PB!, fx82kg, Fx81kg //
Front Squats: 3x20kg, 3x60kg, 3x90kg, 5x100kg, 5x102.5kg, 5x105kg
Cleans pulls: ugly.


Turned out to be borderline powersnatch, only just dipped below parallel in the squat. Something I need to work on, also dont fully finish the pull, from the youtube still can see I am on my toes and shrugging but knees are still very bent. I think I should almost totally extended? Snatch experts what do you say?

[ninearms]

Looks pretty good to me. Knees still bent is fine, you just need to get your shoulders back at the top - you finish very upright which leaves the bar forwards of your base of support which is probably why you ended up catching it where you did - bar is slightly forwards so you don't sit in all the way so you can stay balanced. Knees shouldn't extend fully anyway.



You're easily led astray, aren't you?

[Goob]

Was going to start the program, but after some trash talking on Facebook decided to max out my snatch against Dan who has the same total as me.

Monday
=======
Warmup
Extra Warmup
Snatch: 3x3 20kg, 2x30kg, 2x40kg, 1x50kg, 1x55kg, 1x60kg, 1x65kg, 1x70kg, 1x75kg (pressed), 1x80kg PB!, fx82kg, Fx81kg //
Front Squats: 3x20kg, 3x60kg, 3x90kg, 5x100kg, 5x102.5kg, 5x105kg
Cleans pulls: ugly.


Turned out to be borderline powersnatch, only just dipped below parallel in the squat. Something I need to work on, also dont fully finish the pull, from the youtube still can see I am on my toes and shrugging but knees are still very bent. I think I should almost totally extended? Snatch experts what do you say?

I say you should have just nailed it the first time, then we could be looking at your 100 kg snatch video now

[Rach]

Nice work on the snatch pb!

[JP]

squat and snatch pb, can the week get better than that???

[baldy]

You're easily led astray, aren't you?

Some times more than others, the new program has started so 4 weeks of hard graft. No being leg astray.

I say you should have just nailed it the first time, then we could be looking at your 100 kg snatch video now

100kg is a little way away, it will happen but will take sometime got to be realistic and optimistic about these things.

Nice work on the snatch pb!

thanks Rach!

squat and snatch pb, can the week get better than that???

Tanning weather in London.


Wednesday; week 1; session 1
=========================
Warmup
Extra mobility Warmup
C&J: 3x3 20kg, 2x40kg, 1x60kg, 1x70kg, 1x75kg, 1x80kg 5x2 84kg, 89kg 2,2,1 // had lots of coaching, trying to squeeze the bar less when I jerk it to help with the lock out. More open fingers then punch, only squeeze when I catch it. Had a few perfect reps and few press outs.
Bench: 10x50, 10x50, 12x60kg, 8x70kg
Squat: 5x80kg, 3x90kg, 3x100kg, 5x5 110kg

Very good session, feeling sore today.

[baldy]

Olympic opening ceremony night, so missed the gym and did a garden KB session.

Woking Kettlebell Workout of the day
==============================
warmup
snatch bar work with broomstick
Swings 3x10 24kg
all kinds of stuff with 16&24kg
Hamstring stretch
Foam Roll