Squats, pulls, and curls

Sunday 06.04.08

Week 5 Day 2

A1 Clean
1x2 209
1x1 231
1x1 220
1x2 209

Felt it in my hip a bit here. I can't progress much more on these without getting my front squat up

B1 Power Snatch
1x3 154
1x1 170.5
1x2 159.5 (Failed)
2x3 143
1x2 143

I don't know what has happened to my power snatch. It will not improve, and I'm not in the groove anymore. Technique feels weird, specially the catch. I'm unsure of what is causing this, but I'm gonna have to lower the weight.

C1 Snatch balance
1x5 88
2x3 99

Did my own thing here, these were horrible. Used a lot more weight last time and was sure I'd be able to increase today as it was easy, but it didn't work. I think again it was holding it overhead that was the issue, much the same as the power snatches.

D1 Clean pull
1x3 264
1x2 286
1x1 297
1x2 275
2x3 264

I lowered the weight from last time. Not because I have gotten weaker but because I wanted more speed. I can pull it higher now so it is all good :D

E1 Back Squat
1x3 242
1x1 264
1x1 275
1x2 253
1x3 220
2x2 220

Progress here, added 11 lbs since last time. I'll probably stick with this weight next week too and then add another 11 lbs the week after that. This progression seems to be working fairly well.

E2 rear delt fly w head support
3x12 13.2

F1 PL Bench
1x3 198
1x2 209
1x3 198
1x1 209
1x2 198

I was sure when I got back from the weird benches at the other gym my bench would go up, but it didn't. This was lower than it was when I left.. It is really hard to just get over that 220 lbs. I can get 220, but I want to be able to train with it for like 2-3 reps. Technique is also weird.. I can't seem to get my leg drive working properly.

F2 Pulldowns
1x8 95.7
1x5 106.7
1x6 95.7
1x8 95.7

F3 Cable side bends
3x12 77

PWO: Carb up pwo. 30g protein powder and 80g dex.

The only good thing about this workout was the squatting. I hope my front squat goes up soon as that will solve a lot of problems. Also the technique issues with the benching and the power snatching.

Here is a vid of the 275 squat:
 
Karky said:
Fitday, it's awsome :D
Click to expand...

That looks different than the online version. Is that the PC version? If so, do they have a sync option between the two?

The workouts are looking good.
 
Nice squat, Karky!

Just wondering, how wide was your stance?

Also, were you about to chicken out right before squatting? It took you about 10 seconds before you started lowering yourself. ;)
 
hmm.. stance width is about .. it'd say slightly wider than shoulder. (keep in mind, my shoulders are quite wide ;) )
I wasn't about to chicken out, but I have to make sure everything is perfect before I decent :p I also use a lot of the to get the bar correctly on my back, just a habit I have. I really shouldn't be standing there for so long though, just having the bar on your back takes some out of you eventually.
 
Right, your 6'4 right? Well, you only got about an inch on me, so our shoulder width is likely pretty close.

Man, you look a LOT bigger than you did in that picture of you with the funny hat. ;)
 
Your bench numbers are increasing well arent they kark.

I dont even think i could max 220 yet :( Mine are increasing but im still what i would call a 'weak bencher'

Too many people bench more than me at my gym!
 
My bench isn't really increasing. That is the problem. Hopefully I will be able to fix that soon. I'm a bit unsure as to what approach to take, but I think it might be time to start benching more often. I'm thinking one day alternating between PL (pause for a sec at chest before pressing up) and touch and go benching week to week. and another day doing some sets of 5 followed by a drop set. I think I will try that approach for a while, I want to bench often until I can get my technique back in the groove.
 
Ok then my bad...

Seemed as tho it was increasing, its probably just because your better than me! :p

Lately iv started to use DB's more often with my pressing, im still doing the BB from time to time, but im just going to see if they can help improve it.
 
Tuesday 08.04.08

Week 5 Day 3

A1 Hang Snatch
1x3 110
2x3 132
1xF 132
1x3 132

Happy about this, the last set after the failed one was heavy and pretty ugly.
The one I missed I had to drop down in front of me, I didn't pull it high enough (not due to lack of power, but I missevaluated how far I had to pull it to be able to catch it) which resulted in me having to squat down lower, something I couldn't do without leaning too much forward and the bar was lost.

Youtube vids of Pendlay row, the missed snatch and one of the good snatch sets will follow once youtube gets their **** together (they don't seem to want me to upload right now :p) so stay tuned!

B1 Clean and Jerk
[clean reps + jerk reps]

[2+1] 187
[1+1] 209
[1+2] 198
[1+1] 197

C1 Snatch Pulls
1x3 192.5
1x2 214.5
1x1 225.5
1x2 203.5
1x3 192.5
2x2 192.5

D1 Front Squat
1x3 198
1x1 220
1x1 231
1x2 209
2x3 198
1x2 198

Less pain. still very heavy

E1 Good Mornings
1x3 198
1x1 220
1x2 209
1x3 198
1x2 198

F1 Pendlay Row
1x9 143
1x10 143
1x6 154
1x7 154

I love pendlay rows, hits pretty much the entire back, and really good too. It is quite humbling though..

F2 Bent arm frog
3 sets. got at least one long good hold each set. I'm playing around a bit, I'm definitely getting better at balancing here.

F3 Sit ups
1x15 11
1x13 11
1x09 11 (+ iso hold)
 
Hang Snatch:


Failed:


Pendlay row:


The trick is to bend your upper back, let your scapulae go forward, then all at once arch the upper back, pull the scap back and pull with the elbows
 
Thanks. I needed to hear that. It's been standing still for a while, had some trouble with my hip again, so I lowered the weight a bit and I'm hoping I'll shoot through the plateau.
 
I want to be able to do triples at 220 with the front squat, not just a few, but many. I still won't really be happy then.. I guess I need maybe 11 lbs more to be happy
 
Thursday 10.04.08

Week 6 Day 1

A1 Hang Snatch
1x3 121
1x2 132 (+ 1 failed rel)
2x3 121

Snatches didn't feel good today. I could balance the bar in the hole.

B1 Power cleans
1x3 220
1x1 242
1x1 253
1x2 231
4x3 220
1x2 220

I need to work on my technique. I need to get better at popping the bar with my hip

C1 Jerk
1x3 198
1x1 220
1x1 231
1x2 209

Technique here needs some work too I guess.. First time I put 100kg (220) overhead BTW!

D1 Front squat
1x3 198
1x1 220
1x1 242
1x1 253
1x2 209
3x3 198

E1 RDL
1x3 341
1x1 363
1x1 374
1x2 352
1x3 341
1x2 351

Grip is the hardest part here really. My thumbs get squashed when I do hook grip..

F1 Bench press
1x5 176
3x5 187

Still can't get the groove right on the technique here.. something weird is up, I used to feel so good doing benching. It could be that with this program benching is at the end and I used to have it as the second. I do tons of compounds before I bench now that could tire a lot of supporting muscles

F2 BB bent over row wide grip to low abs
3x5 176
1x6 176

F3 Reverse cable side bends
3x12 77

PWO: Anabolic PWO shake
 
Have you been on the AD for 2 weeks already?
Nice.
 
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