Sickening Metamorphosis - Never Enough!

A place for vegan athletes from all levels and sports to keep their training journals.

Moderators: hardcore iv, bronco, fredrikw, JP, Rochellita

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Wed Aug 17, 2011 9:04 pm

today at home:
Benchpress
5 x 20 Kg
5 x 40 Kg
5 x 60 Kg
2 x 1 x 90 Kg :shock: man, that´s weak! could be because of oly lifting the day before.. I hope so!
8 x 70 Kg see above

Kroc Row
16 x 32,5 Kg I want heavier dumbbells.




at the club two or three hours later:
Snatch Balance
5 x 5 x 20 Kg
5 x 5 x 30 Kg technique, technique, technique. felt like I was wasting my time because after set 3 the technique was pretty fine...

Snatch
5 x 20 Kg
2 x 4 x 30 Kg
2 x 30 Kg
2 x 50 Kg
1 x 40 Kg
had to stop. my left hand hurt like hell when catching the bar. there is a spot where I lost a lot of skin last week because of all that snatching last week and with that I couldn´t concentrate on lifting at all

Front Squat + Split Jerk
3 x 4+1 x 60 Kg
5 x 2+1 x 70 Kg need to get stronger on the split jerk. this exercise was ridiculous for my legs. no effort at all. on the jerk on the other hand it was hard to avoid pressouts. I just wish somebody would teach me a proper squat jerk, so I could just stop using the split thing.

Hyperextension
10
10 x +10 Kg

Benchpress
6 x 70 Kg
3 x 80 Kg paused

Lat Pulldown
10 x 45 Kg
2 x 10 x 60 Kg

No heavy squats in the club. Ok, then I´ll do them at home before going to sleep. :twisted:
Heavy front squat singles, back squat sets and dips it is.
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Thu Aug 18, 2011 8:15 am

Yesterday:
Frontsquat
5 x 20 Kg
5 x 40 Kg
5 x 60 Kg
1 x 70 Kg
1 x 90 Kg
1 x 100 Kg
1 x 110 Kg
1 x 115 Kg PB
1 x 120 Kg PB

Squat
20 x 85 Kg widowmakers deserve their name


just now:
Dips
4 x 10

I think I might be addicted to training :D
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby JP » Thu Aug 18, 2011 9:11 am

great progress man!

funny though that you are doing the squat jerk :D
User avatar
JP
Site Admin
 
Posts: 19250
Joined: Sat Jan 03, 2004 4:14 pm
Location: Berlin, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Thu Aug 18, 2011 11:24 am

JP wrote:great progress man!

Thanks :)
JP wrote:funny though that you are doing the squat jerk :D

Why is that funny? :D

I find the squat jerk rather... elegant :lol:
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby baldy » Thu Aug 18, 2011 11:33 am

Mellos wrote:I find the squat jerk rather... elegant :lol:

It's pretty funny, some guys in my gym split snatch which is equally funny to watch.
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
User avatar
baldy
Site Admin
 
Posts: 7281
Joined: Wed May 09, 2007 10:23 am
Location: St Albans UK

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Fri Aug 19, 2011 8:13 pm

Muscle Snatch
5 x 20 Kg
2 x 4 x 40 Kg
4 x 4 x 50 Kg
Very fast.

Clean & Jerk
2 x 3 x 50 Kg
3 x 3 x 55 Kg
2 x 3 x 60 Kg
Felt ridiculous to full clean that weight but I had to do the split jerk :(

Seated Barbell Shoulder Press
5 x 50 Kg
3 x 60 Kg guy distracted me.
2 x 60 Kg guy gave me wrong advice that caused a lot of pain.
3 x 5 x 50 Kg

Squat
6 x 50 Kg
6 x 90 Kg
2 x 6 x 110 Kg
3 x 130 Kg
1 x 130 Kg
Didn´t really finish the 6 x 6 x 80-90% because I ran out of time. Will do that tonight.
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Sat Aug 20, 2011 8:05 pm

Squat
10 x 20 Kg
6 x 40 Kg
6 x 70 Kg
3 x 90 Kg
6 x 120 Kg
ran out of time again.



Snatch
5 x 20 Kg
4 x 40 Kg
3 x 3 x 50 Kg
1 x 60 Kg

Frontsquat + Jerk
2 x 3+1 x 70 Kg
4 x 3+1 x 60 Kg
split jerks (set 1, 3, 5) and squat jerks (2, 4, 6)

Clean Pull
5 x 130 Kg
4 x 130 Kg
5 x 5 x 130 Kg
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Sun Aug 21, 2011 4:09 pm

Squat
10 x Bw
5 x 20 Kg
5 x 40 Kg
5 x 70 Kg
5 x 90 Kg
2 x 5 x 120 Kg
3 x 2 x 135 Kg
Hip hurt quite a lot.

Impossible to do 5 reps in those last sets as it says in the plan.
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Thu Aug 25, 2011 9:25 pm

22nd:

Swimming
200m in 10 min


23rd:

Snatch
10 x 15 Kg
5 x 20 Kg
2 x 40 Kg
3 x 5 x 20 Kg
2 x 4 x 40 Kg
3 x 3 x 45 Kg
2 x 2 x 50 Kg not sure about those

Snatch High Pull
5 x 50 Kg
5 x 60 Kg
5 x 70 Kg
4 x 100 Kg
5 x 80 Kg

Clean and Jerk
3 x 2 x 50 Kg
1 x 70 Kg

Yesterday:

Hang Power Clean
2 x 5 x 40 Kg
3 x 5 x 50 Kg
5 x 60 Kg
4 x 70 Kg
1 x 75 Kg
1 x 80 Kg

Frontsquat + Jerk
2 x 3+3 x 40 Kg
3 x 3+3 x 50 Kg
3+1 x 60 Kg
all split jerk

Jerk from Blocks
4 x 4 x 40 Kg very fast. decent technique.
1 x 40 Kg squat jerk. nice and deep.
1 x 60 Kg squat jerk. see above. almost to parallel.

goal: finish the OL race this year :twisted:

today:

Swimming
250m in 7 min
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Fri Aug 26, 2011 5:54 pm

Log Lift
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
2 x 1 x 70 Kg
for warmup

Bierfassstemmen
does anybody know the translation? beer barrel lift? anyway, you put it over your head.
lots of trys with 85 kg. came so very close to cleaning it.
in competition the barrel only weighs 70 kg but this is the lightest we have.

Farmers
25m x 70 Kg
40m x 70 Kg never walked that far. pretty decent speed, too.
1-2m x 100 kg picked it up, didn´t feel right. felt to heavy and sent some pain through my back.

my decision is clear: no strongman comp this year, buy strengthshop lions instead.
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Fri Aug 26, 2011 8:35 pm

Thought about some solid crackpipe olympic lifting goals.
Currently I am in 10th on the VF OL table.
#5 by the end of the year would mean 10 kg improvement in each lift in 4 months. considering my technique this is not possible but certain.
#2 by next may (having dropped 10 kg for beach season) would then be a total of 185. that´s 25 to go in 9 months. if I fix my technique and only keep my strength this is certain, too.
#1 by that time would mean a total of 220 kg. this is the tough one. +60 in 9 months. but still reasonable. there are guys at the club weaker than me who total more.

Now with that being said I have two options:
1 Glory
2 Shame
(maybe 3: delete this soon and leave no evidence)

I really need to max out next week.
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby bronco » Sat Aug 27, 2011 6:58 am

Hey, training looking good! I am interested to hear how you get on with the squat jerk.
JP wrote:Spirulina is a badass crew, and they often just hang around in street corners looking to beat up proteins.

They oftenget confused by the fact that they are almost half protein themselves.
User avatar
bronco
Site Admin
 
Posts: 9033
Joined: Tue Jan 20, 2004 11:25 am
Location: Vienna, Austria

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Sat Aug 27, 2011 3:15 pm

bronco wrote:Hey, training looking good! I am interested to hear how you get on with the squat jerk.

Sadly nobody wants me to do that one :(
So my squat jerk training is some secret in between sets when no one is looking.
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Sat Aug 27, 2011 3:20 pm

yesterday in the evening:
Benchpress (paused)
2 x 10 x 20 Kg
9 x 40 Kg
3 x 50 Kg
3 x 60 Kg
1 x 70 kg
1 x 80 Kg
3 x 1 x 85 Kg
Easy. Used various grips. Used legdrive and lats for about the first time.

Seated Barbell Shoulder Press
5 x 5 x 50 Kg

Benchpress
10 x 65 kg
2 x 10 x 55 Kg
10 x 50 Kg
Should use 55 from the beginning next time. No technique.

Pull Up
7, 5, 5, 5, 5, 3

Lower body today. Back to OL on tuesday.
My delts have never been this close to total destruction :D
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

Re: Weightlifting, Powerlifting and some Strongman in betwee

Postby Mellos » Tue Aug 30, 2011 8:24 pm

Skipped the lower body training to regenerate properly.

Today:
Running
1 mile in 11:30 min. Stupid MMO quest.

Swimming
750 m in 28 min. See above.


Hang Muscle Snatch
5 x 15 Kg
4 x 40 Kg
4 x 4 x 50 Kg
Nasty exercise. Good performance.

Hang Power Snatch
1 x 60 Kg too heavy
3 x 3 x 50 Kg
1 x 60 Kg
2 x 60 Kg
Should have done 3 x 3 at 70% and 80%. Wrong estimation of those weights. Decent technique, explosive too.

Clean + Front Squat
3+3 x 40 Kg
3+2 x 60 Kg
3 x 3+2 x 70 Kg Good.
2 x 3+1 x 80 Kg Fucking perfect technique and speed! Clean, I have finally mastered you! :)
1 x 90 Kg Clean only, could persuade the coach to let me try this. How did it go? See above ;)

Snatch High Pull
2 x 5 x 70 Kg
4 x 5 x 80 Kg
Easy.


This was the best fucking training day of my life and there is more to come tonight!
Btw did two singles of squat jerking bar only for technique. Below parallel! Also I was told that my arms were bolt upright = I finally do have the flexibility to squat jerk like Kendrick Farris (For Xiaojun Lu style it´s still a long way to go ;) ).
Current PBs:
195 kg SQ, 130 kg Bench, 245 kg DL, 200 kg SQ w/ wraps

Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 267,5 kg, DL - 307,5 kg, Total (w/ and w/o Wraps) - 710
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg

Team Insanity - The Laws of Physics are Merely a Suggestion
User avatar
Mellos
Active Member
 
Posts: 1575
Joined: Sun Sep 14, 2008 7:50 am
Location: Münster, Germany

PreviousNext

Return to Training Logs

Who is online

Users browsing this forum: No registered users and 1 guest