Target: Transvulcania

[ninearms]

Sunday 22/11/09

A) Cleans
30/3x2
40/3
47.5/3
52.5/3
57.5/3
60/3x5

B) Clean pulls
70/5x5

[ninearms]

Monday 23/11/09

Volume day.

A) Front squat 4.2
60/5
80/3
92.5/3
105/3
120/5: equal PR
130/1: bonus lift, equal beltless PR. Too far gone to attempt 140 though.

B) Strict press 7.2
Bar/10
30/5
45/3
52.5/3
60/7: big PR, and it felt easy despite driving the first rep forwards.
70/1: bonus lift, another big PR

C) Back squat
60/3
90/1
115/2-3-4-5-6x2: ladders, 20-30 secs between rungs

D) Hammer grip chins
BW/1-2-3-4-5-6-7-6-5-4-3-2-1: ladders again

E1) Dips
BW/15x5

E2) Seated calf raise
40/20
50/20x5

Loving the new schedule.

[JP]

i have been away for a long time, and no doubt you missed my "LIFT HEAVIER WEIGHTS" comments

But glad to see one heavy single there in the mix too mate!

[ninearms]

i have been away for a long time, and no doubt you missed my "LIFT HEAVIER WEIGHTS" comments

But glad to see one heavy single there in the mix too mate!

Consider them (note there are TWO) welcome home presents.

[JP]

oh yeah, so there seems to be - i think the beltless things just dont register with me anyway

NOW PUT SOME WEIGHT ON THE BAR!

[ninearms]

Wednesday 25/11/09

A) Snatch
32.5/3x3
40/3
45/3x2
50/3x5

B) Snatch pull
55/5x5

C) Power rack pushups
BW/30
BW/25
BW/20
BW/15
BW/10

[ninearms]

Thursday 26/11/09

Heavy day.

A) Clean deadlift 7.2
50/5
90/5
120/3
137.5/3
152.5/10: PR

B) Seated calf raise
40/20
50/20
60/20
50/20x3

C) Chinese DB row
50/10x5

Skipped the GHR to get back in time for the 85kg class.

[ninearms]

Sunday 29/11/09

OL deload week, heavy strength week.

A) Clean
30/3x3
40/3
47.5/3
52.5/3x2

B) Clean pull
60/5x2

C) Power clean
50/3x2

D) GHR
BW/10x2

Some soft tissue work with the med ball, overhead KB carries, spiderman pushups to finish off and make sure things are loosened up for tomorrow's heavy front squats. 125/2 at least.

[ninearms]

Monday 30/11/09

Beast of a session.

A) Front squat 4.3
60/5
80/5
100/5
112.5/3
125/0: racked it straight across the carotid artery, instant dizziness...
125/3: PR. Abs and upper back cramped up afterwards. I guess you could say I was definitely tight under the bar...

B) Strict press 7.3
Bar/10
30/8
40/5
50/5
55/3
62.5/5: PR. Upper back cramped up again on the 5th, but comfy until that point.

C) Back squats
120/2-3-4-5-6x2: ladders, 20s between rungs.

D1) Seated calf raise
40/20
50/20
55/20x5

D2) Dips
BW/15x4
BW/21

E) Hammer grip chins
BW/1-2-3-4-5-6-7-6-5-4-3-2-1-2-3-4-5: ladders, 20s rest between rungs.

New eating regime now in place - maintenance on OL days, 150% on 5/3/1 days, 50% on rest days (bar Saturday which is maintenance). Works out at roughly 3000/4500/1500 kcal. Also discovered the Chinese supermarket round the corner has 400g blocks of tempeh with 20g protein per 100g. Wicked.

[ninearms]

Wednesday 02/12/09

Deload

A) Snatch
32.5/3x2
40/3
42.5/3x2

B) Snatch pull
50/5x2

C) Seated calf raise
40/20
50/20
60/20x5

D) Power rack pushups
BW/25
BW/20x4

Finished off with a couple of sets of spiderman pushups and some soft tissue work with a med ball.

[ninearms]

Thursday 03/12/09

Heavy day.

A) Power clean
55/1 pull + 2
60/2
65/2
70/2
75/1

Just did these to warm up my pulling positions.

B) Clean dead 7.3
90/5
127.5/5
145/3
162.5/5: PR. Actually could have got a good few more out of that, but getting 4 reps over minimum is good enough for week 3.

Felt pretty easy today, no problems holding position, good speed. Belted up for the first time on 5/3/1 so that may have contributed, although I'm not sold on belting up outside of the heavy 3rd week of a cycle as I can't really feel my arch very well. Will probably just save it for week 3.

C) Chinese DB rows
50/15x4

D) GHR
BW/10x4

Finally figured out how to get round the shitty pad on this, so I can actually start from straight legs without mashing my quads into oblivion. Much harder now, but can feel the hamstrings working much better.

E) Power rack pushup position planks
BW/60sx2
BW/80s

F) Hanging leg raises (straight legs)
10x3

[baldy]

162.5/5: PR. Actually could have got a good few more out of that, but getting 4 reps over minimum is good enough for week 3....

Seems like a pretty lame excuse (I got 8 ).

[ninearms]

162.5/5: PR. Actually could have got a good few more out of that, but getting 4 reps over minimum is good enough for week 3....

Seems like a pretty lame excuse (I got 8 ).

Not 8 clean deads though...

[baldy]

162.5/5: PR. Actually could have got a good few more out of that, but getting 4 reps over minimum is good enough for week 3....

Seems like a pretty lame excuse (I got 8 ).

Not 8 clean deads though...

Unless you mean you went up onto your toes and shrugged it, I wont give it to you.

[ninearms]

162.5/5: PR. Actually could have got a good few more out of that, but getting 4 reps over minimum is good enough for week 3....

Seems like a pretty lame excuse (I got 8 ).

Not 8 clean deads though...

Unless you mean you went up onto your toes and shrugged it, I wont give it to you.

Up on the toes is pointless, and should just be a by-product of powerful hip extension. Deliberate plantar flexion is a waste of time. As is shrugging. The shrug is just a by-product of pulling under the bar.

However:

1) Start with the hips low (just above parallel)
2) Shoulders over the bar
3) Hips and shoulders rise at the same rate until the bar is past the knees - if the hips rise first you have to stop
4) Shoulders stay over the bar until legs are almost straight
5) Tight arch in the lower back, chest stays up throughout - if the chest drops or you lose your arch you have to stop
6) No dragging the bar up the legs
7) Full reset on each rep, no touch and go

Still up for the challenge baldmeister?