PDA

View Full Version : Arien's weightlifting log


Pages : 1 2 [3] 4 5 6

Arien Malec
03-23-2010, 08:00 PM
If I can drop 5# per day, I'll be skeletor.

Arien Malec
03-24-2010, 10:08 PM
A bit of rowing today. A lot of DOMS.

Arien Malec
03-25-2010, 07:33 PM
Some moderate sets of 8 today in OHS, FS, floor press, and RDL. And the carbs. This diet gets old...

Arien Malec
03-27-2010, 11:18 AM
Not so good today. Hit a couple reps at 57kg, failed at 59. Somehow, that 2kg kills me. But that was OK.
Repeated the 5 day of 5/3/1, and bombed out on press and FS. Will take a rest week, and come back with a Bulgarian program, and get back to trimming in 4 weeks.

Arien Malec
03-30-2010, 02:50 PM
Sunday/Monday: Skiing. If doing front squats right before skiing seems like a bad idea, it is....

Arien Malec
04-03-2010, 01:23 PM
Sick sick sick. Also red eye travel and little sleep.

Weight is holding at 192#, so that's 15 lbs down from my high. As I wrote above, I'm going hold here for a while.

Saturday
sn: 115#x1x5 (got easier over the set)
press: 95#x5
c&j: 145#x1x5
split squats

Derek Weaver
04-03-2010, 07:18 PM
What's got you sick? Same respiratory stuff a lot of have had?

Arien Malec
04-04-2010, 09:00 AM
Yep. Bad cold or mild flu. The whole family decimated. My wife had it worse, and had two kids to take care of, whereas I had room service....

Arien Malec
04-04-2010, 11:26 AM
Today: DOMS from split squats yesterday. Odd

sn: up to 125# for a single. Tried at 130#, no go. Need more practice at 125#.
j: up to 150# for a single. Sad.

Arien Malec
04-06-2010, 04:13 PM
Tuesday:
sn: up to 125# for a number of singles. I guess 5?
press: 95# for 5
Bulgarian split squats. Still ouch from Saturday.

Derek Weaver
04-06-2010, 08:59 PM
How'd the snatches feel today?

Arien Malec
04-07-2010, 09:11 AM
Decent. At some point, I just lost it, but it was fine until then. I'm not sweating it.

Arien Malec
04-08-2010, 06:25 PM
Light day today. Perhaps I should learn to skip light days, because this wasn't that great.

sn: 105#x1x5
press: 95#x4
j: range of weights up to 135#x1x3. Light and fast.
fs: up to 175x3

Derek Weaver
04-08-2010, 07:56 PM
Nah. Keep the light days. Medium days are stupid though.

Arien Malec
04-09-2010, 08:25 AM
I'm doing an experiment in going to 4 days/week, so perhaps I should go to:

Sa: heavy (work to max)
Su: light
Tu: volume (reps at med-heavy)
Th: light

Arien Malec
04-10-2010, 04:42 PM
Saturday:

sn: work to max, where max = sux. Got to 115#, failed above that. Urgh..
press: 85#x5
bulg split squats

Arien Malec
04-11-2010, 03:12 PM
Sunday:
j: worked up to 155# for a few singles, back to 135# for a few singles

Played around with this: http://www.bodybyscience.net/home.html/?page_id=798

fs holds and concentric only lifts from bottom position:

135x5, 155x4, 175x4, 155x3, 135x4

Arien Malec
04-16-2010, 06:02 PM
Travel week, lots of walking around. Didn't feel like hitting the gym.
Friday:
sn: up to 125# (failed 2x before then...)
c&j: up to 145#.

Strength not coming back. So perhaps I can be lean 'n' weak or fat and less weak.

Arien Malec
04-18-2010, 10:02 AM
OK, change in approach. Solid 5/3/1 with power movements beforehand. If I can't succeed focusing on raising my oly lifts, maybe I can succeed getting stronger.

Saturday: 2x hill sprints on a gnarly hill
Sunday:
hpcl: up to 135#x3x3
dl: 205#x5, 240x5, 270x8
gm: 115x10x2
kroc rows: 24kgx30(r), 25(l)

Arien Malec
04-18-2010, 12:01 PM
I miss deadlifts. My body feels like a truck hit it, in a good way.

Arien Malec
04-19-2010, 03:39 PM
Monday:

Was going to do power snatches, but the dls got in the way. As I adapt...
Press: 70#x5, 80x5, 90x6. Shoulders still tired from Krocs.
Bradford press to failure
Dips: 3 sets of suck

Arien Malec
04-21-2010, 05:05 PM
Wednesday.

Going to a 3-day/week 5/3/1 schedule.
sn: 95#x1x2, hpsn: 95#x3x3
sq: 150#x5, 170x5, 195x13
split-squat: 65#x10 eachx2

Derek Weaver
04-21-2010, 06:10 PM
13 squats with anything more than a barbell on my back sounds like torture.

Arien Malec
04-21-2010, 06:35 PM
Also:

Hill sprints, x4. Kind of slow, given tired legs. Wendler says 20 minimum. I've some ways to go.

Arien Malec
04-21-2010, 06:37 PM
It's not that bad, actually. I could have gone more except for the fatigue and twinges in odd places. You just get into the rhythm and breathe and squat. Doing UD2.0 trained me up for high rep stuff...

Derek Weaver
04-22-2010, 10:05 AM
I can actually do bulgarian split squats for fairly high reps.

UD2.0 is actually a pretty decent conditioning program when you look at it. Back to back high reps/glycogen depleting days, and medium type day with a hard/heavy day. Rinse, repeat, get leaner, likely in better shape.

Arien Malec
04-22-2010, 04:33 PM
I actually enjoy the deletion days. I'm back up to 198#, so I may be back to UD2.0 soonish. I'll commit to at least three rounds of 5/3/1 though. My appetite goes up considerably when I do 5/3/1 or TM, and my weight and lack of lean follow along.

Arien Malec
04-24-2010, 08:27 AM
Day three of crippling DOMS.

Derek Weaver
04-24-2010, 01:24 PM
Day three of crippling DOMS.

Ouch, from the sprints? Don't get yourself all rhabdo'd up.

Arien Malec
04-24-2010, 03:21 PM
Sprints + high rep squats + multiple sets of bulgarian split squats. Not rhabdo, no tea color.

Today: more hill sprints. My daughter's soccer game was at the same place, with a nice inviting hill sitting right there. Did three reps. Tried for 4, but my legs wouldn't work, and walking up the hill is silly.

hpcl: 135#x3x3
floor press: 95#x5, 105x5, 120x6. Weak.
db bench: 30#@armx10x4
jumping pullups until failure, which came all too soon.

Arien Malec
04-26-2010, 02:06 PM
Monday:

hpsn: 95#3x3. Will stick here until it feels too light.
dl: 225x3, 255x3, 285x10
Told myself that if I could hit 8, I could forego the GMs. When I hit 8, I thought that was too easy.
Kroc rows: 24kg x 32 (r), 30 (l)

Arien Malec
04-26-2010, 07:30 PM
Hill sprints, 80 m, 7 sprints.

Significantly easier than 120 meters.

Arien Malec
04-28-2010, 04:49 PM
wednesday:

hpcl: tried for my usual 135#x3x3 but too hard. Had to go down in weight... Adaptation
press: 75#x3, 85x3, 95x5
dips/chins

Arien Malec
05-01-2010, 10:41 AM
Saturday:
hpsn: 95#x3x3. Easy, as it should be
sq: 160#x3, 180x3, 205x13
Again, told myself that if I could hit last round's reps, I would forego the bulgarian split squats. High reps at work weight certainly exposes and hits weaknesses. Felt it in my abductors and my spinal erectors.

Arien Malec
05-01-2010, 07:52 PM
Later: hill sprints, 50 yds X 7 sprints. Set a goal of 10, but did short rests, and was getting twinges here and there.

Arien Malec
05-07-2010, 05:37 PM
Long break. Travel, 18-20 hr days.

Friday:
hpcl: 135x3x3
dl: 240x5, 275x3, 300x4. Yuck.
floor press: 105x5, 120x3, 135x4
gm: 115x10x4
Kroc rows.

Arien Malec
05-08-2010, 02:24 PM
Today:

Should have gone harder on the Krocs.

Hill sprints: 65x6, 75x4

Arien Malec
05-09-2010, 12:06 PM
Sunday:
press: 80x5, 90x3, 100x4
10x db presses superset with 10xpushups x 4 sets
4 sets of dips

Arien Malec
05-11-2010, 05:54 PM
Tuesday:
back on the road, but found a crappy hotel with good admit privs to a decent gym. Decent gym + Crossfit + boxing + pole dancing(!), actually. But had a platform and a squat rack.

hpsn: 95#x3x3
back squats: 175x5, 195x3, 215x6. This week, I seem to be weaker than last week.
bulgarian split squats 3x10
leg presses 3x10

Chinese buffet in copious quantities.

Derek Weaver
05-11-2010, 08:14 PM
Tuesday:
back on the road, but found a crappy hotel with good admit privs to a decent gym. Decent gym + Crossfit + boxing + pole dancing(!), actually. But had a platform and a squat rack.

hpsn: 95#x3x3
back squats: 175x5, 195x3, 215x6. This week, I seem to be weaker than last week.
bulgarian split squats 3x10
leg presses 3x10

Chinese buffet in copious quantities.

What's up with the squats? Travel got you sluggish?

Arien Malec
05-12-2010, 09:44 AM
Travel, long IF, different equipment (no belt or squat shoes), just generally getting worn down. My showing on DLs was crappy as well. Dunno. I'm not going to sweat it -- I'll do a recovery week and see how next cycle goes...

Arien Malec
05-15-2010, 08:01 PM
deload: floor press

Derek Weaver
05-15-2010, 09:46 PM
Travel, long IF, different equipment (no belt or squat shoes), just generally getting worn down. My showing on DLs was crappy as well. Dunno. I'm not going to sweat it -- I'll do a recovery week and see how next cycle goes...

Ahh. I see. Travel/work is a real drag on training. To be employed or athletically awesome. That is the eternal question.

Arien Malec
05-15-2010, 09:59 PM
I doubt athletically awesome is in the cards, so I'll take employed and not totally a wreck :-)

Arien Malec
05-19-2010, 08:27 AM
deload. DL on Monday, Press on Tuesday. Boring but necessary.

Arien Malec
05-20-2010, 05:13 PM
deload. Squat today, Thursday. Looking forward to getting back in it...

Derek Weaver
05-20-2010, 05:56 PM
I doubt athletically awesome is in the cards, so I'll take employed and not totally a wreck :-)

It's all relative.

What's the deal with an oly competition? it's coming up on a year isn't it?

Arien Malec
05-20-2010, 09:15 PM
Yep. The Redwood Empire meet hits during a scheduled vacation. Thinking about the California Strength Open in October. I'd like to hit a few rounds of 5/3/1 then train a day a week at California Strength. Reading about Glenn coaching masters has me super inspired:

http://www.davedraper.com/fusionbb/showtopic.php?tid/24146/

Derek Weaver
05-21-2010, 09:40 PM
Yep. The Redwood Empire meet hits during a scheduled vacation. Thinking about the California Strength Open in October. I'd like to hit a few rounds of 5/3/1 then train a day a week at California Strength. Reading about Glenn coaching masters has me super inspired:

http://www.davedraper.com/fusionbb/showtopic.php?tid/24146/

Nice. I saw that thread referenced in another forum. Good stuff, as always, from Glenn. It always makes sense.

Arien Malec
05-23-2010, 11:09 AM
Tried for a max sn but no go
sn: 95x2x2, 105, 115, 125 sad fail
dl: 215x5, 245x5, 280x10
gm: 115x10x2
Kroc rows: 24kgx45@

Derek Weaver
05-23-2010, 12:43 PM
I'm sure you have, but what about spreading your volume out over ~5-6 days, but super short workouts. Maybe a warm up, then 3-4 attempts and call it. Greater frequency, similar weekly volume?

I know life stuff can make that tough, but one thing I keep coming back to is that frequency is more important than anything else. "If it's important, do it everyday...." Or something like that. I think Dan John quotes Dan Gable on that fairly often.

Arien Malec
05-23-2010, 02:47 PM
Yep, that's a good strategy for oly lifts. I'd have to manage volume.... I haven't seen dramatic improvements in my oly lifting in my Bulgarian inspired approaches (I've only done 4 days/week though) so far. I'm trying to get stronger and see what happens.

I like the idea of doing warmups with full snatches and jerks to groove the movements.

Derek Weaver
05-23-2010, 04:14 PM
Yeah, I was looking back on your log and thinking that Bulgarian stuff is all cool and fancy, but maybe a different approach could work to move some of your numbers upwards?

5/3/1 is cool too, but those AMRAP sets can really cause some doms and possibly take away from overall power that is improved through lower rep stuff. High rep deads with the eccentric portion beat the hell out of me when i would do them. I could deadlift often, but high reps was equivalent to getting kicked in the legs over the course of 5-6 rounds of sparring for me.

Just "thinking out loud" (in print) here.

Like Pavel's idea of working as often as possible, as fresh as possible.

Arien Malec
05-23-2010, 09:09 PM
I'm game to try it, but I'm going to ride out this 5/3/1 thing for a bit. This may be an example of redefining your goals to fit what you can actual accomplish (my success in moving my snatch or c&j upwards has been limited).

I think the answer will ultimately be in getting high quality coaching for an extended duration. I'm going to try that one next.... I've gotten high quality coaching, but not over time

Arien Malec
05-24-2010, 03:51 PM
Yesterday: brisk hike with 6 or so hill sprints scattered in...

Arien Malec
05-26-2010, 04:41 PM
Wednesday:

Hotel workout.

db press: escalating 5s until it got hard and I eked out a set of 6 at 45#/arm (I think?)
db press: halved the weight, 5 sets of 7 superset with dips.

Stairwell sprints. Did sprints of floor by floor up to floor 7, was too easy. Walked down and sprinted 5 flights x 2 reps.

Arien Malec
05-28-2010, 11:47 AM
Friday:

hpcl: 135#x3x3. Not getting easier
sq: 155x5, 180x5, 200x16

I had that feeling like I could probably have done 2 more reps but it would not have been a good idea. Had a hard time walking a 1/2 flight of stairs back into my house...

No assistance work...

Arien Malec
05-29-2010, 04:43 PM
I have the feeling that the mother of all DOMS is approaching.

Today: decent hike. No hill sprints.

Derek Weaver
05-30-2010, 01:01 PM
200 x 16. Ouch. I just can't do high rep stuff at this point unless it's ballistic stuff with the kb's. High rep squats, deadlifts etc. just tear me up.

You're a tougher man than I am.

Arien Malec
05-30-2010, 02:17 PM
Tough or stupid. But 5/3/1 and the high rep stuff works. On the 5/3/1 maxocalc, my max moved from 294 to 306 in 3.5 weeks. (or from 280 to 306 in 5 weeks). I'll take the DOMS for that. As you point out, making progress in the oly lifts is hard when I'm that sore, but the lifts weren't progressing anyway. I'll take progress where I can find it....

Sunday:
hpsn: 95#x3, 100x3x2
floor press: 95x5, 110x5, 125x6
1 arm db floor press, 30#x10x3 each arm, then 30x15 each arm superset with pullups

Arien Malec
06-02-2010, 05:02 PM
Wednesday.

Still not recovered from the squats.

hpcl: 135#x3x3. Why so tough?
dl: 230x3, 260x3, 295x8
Krocs: 65#x25 (r), 20(l)
gm: 115x10x3

Arien Malec
06-02-2010, 05:02 PM
Urr. Maxocalcs the same as the last time I did 3s...

Arien Malec
06-04-2010, 05:44 PM
Friday:
h spl sn: 95#x3x3
press: 80#x3, 90x3, 100x3. Need to drop the weight for next round
db press: 30 @x10x3
dips.

Derek Weaver
06-05-2010, 02:41 PM
Urr. Maxocalcs the same as the last time I did 3s...

Wait, the rep calculator is showing same level of strength as last cycle? Leave a couple reps in the tank or is one of the calcs off?

Arien Malec
06-05-2010, 09:33 PM
Neither, I think. Just different levels of recovery. I'm not sweating it. Press not moving either, but squat moving quite a bit. It will all work out in the end....

Arien Malec
06-06-2010, 02:04 PM
Sunday:
h sp cl: triples. Didn't do so well; still in recovery from DLs
sq: 165x3, 190x3, 215x10

Cut it early. Played around with some sets of split squats and kb swings, but my heart wasn't in it, so gave it up.

Arien Malec
06-08-2010, 09:16 PM
Tuesday:
sp sn
floor press 3 day: failed the last set badly.
dips and db floor presses

Derek Weaver
06-08-2010, 09:17 PM
Did you miss your reps on the floor press or just crap out before you were thinking you would?

Arien Malec
06-09-2010, 07:38 AM
Missed reps.

Arien Malec
06-11-2010, 07:01 AM
Thurs
dl: 245x5, 280x3, 310x7

didn't try to grind more out and had to book to catch a flight.

Now: sa v mx - should be fun.

Arien Malec
06-13-2010, 02:34 PM
Sunday:

Double up on MP + SQ.

Suckage

Sn: light weights to warm up.
Sq: 180x5, 200x3, 225x a disappointing 6
MP: bombed out (missed the 1 set)

125 m row sprints x 5

Derek Weaver
06-14-2010, 05:39 PM
Travel get to you on the MPs? I hated doing presses after squats when I was doing SS. Once you get to near max efforts on a big lift, there doesn't tend to be a lot left for the day.

You'll be good after what I'm guessing is a deload next week and start with 5s again?

Arien Malec
06-16-2010, 04:25 AM
Yep. It's going to be a true deload week -- I'm doing nothing until next Tuesday.....

Arien Malec
06-22-2010, 06:39 PM
Saturday, Sunday, Monday, Tuesday: bike riding around Sonoma.

Tuesday:

hpsn: 95#x3x2, 105x2
sq: 160x5, 185x5, 210x8 (not great...)
step ups: 4 sets of 10 each
rows: 125mx6 sets

Derek Weaver
06-23-2010, 04:34 PM
Good workout after a 3 day deload.

It's a good time of year to be riding around Sonoma County. We used to ride at our lunch breaks and after work when I was working on campus.

Arien Malec
06-23-2010, 04:46 PM
It's a good time of year to be riding around Sonoma County. We used to ride at our lunch breaks and after work when I was working on campus.

It was just a beautiful weekend to be doing it. Lots of vitamin D, and much stress reduction from beautiful views. Oh, and red wine...

Arien Malec
06-25-2010, 03:50 PM
Yesterday:

MP 5 day. Less said the better.
Finished with high rep dumbbell work.

Arien Malec
06-27-2010, 09:50 AM
Friday, Saturday: Played soccer with my daughter and her friend. Fried. My conditioning is crap.

Sunday:

dl: 225x5, 255x5, 285x7
Kroc rows: 60#x40@

Arien Malec
06-29-2010, 02:40 PM
Tuesday:

Going on a mini-vacation. Wanted another squat workout in:

sq: 45#x5x2, 135x5, 165x5, 185x5, 210x10

Arien Malec
07-06-2010, 09:39 PM
Vacation: various non-strenuous physical activities, including lots of pingpong.

Back from vacation.

dl: 235#x3, 270x3, 305x3
gm: 115x10x3

Arien Malec
07-08-2010, 09:44 PM
Thursday:

press: 70x3, 80x3, 90x5. Sigh....
pushup + row combination x 3

Arien Malec
07-10-2010, 05:45 PM
Saturday:
Sq: 170x3, 205x3, 225x3. Felt heavy....

Decided to go back to linear progression for the press:
65x5x3
pushups x 3.

I feel like I'm getting weaker, not stronger...

Derek Weaver
07-10-2010, 10:34 PM
You may want to check out what this guy does on his blog. http://jeffsteinberg.blogspot.com/.

Good stuff on progressing to good levels of strength.

Arien Malec
07-11-2010, 09:03 AM
Interesting approach. I'm going to stick with 5/3/1 for a bit but may try that if I'm still not progressing...

Arien Malec
07-13-2010, 02:57 PM
Tuesday:

dl: 255x5, 275x3, 310x3 + 320x1 -- was 310 for the first 3 reps, but felt lopsided, and was, fixed for the last rep.
press: 67.5x5x3
pushups + krocs

Arien Malec
07-15-2010, 07:34 PM
Thursday:
press: 70x5x3
pushups x 3

Arien Malec
07-17-2010, 01:04 PM
Saturday:
sq: 185x5, 210x3, 235x2 -- felt heavy.

press: 72.5x5x3
pushups x 3

Arien Malec
07-20-2010, 07:27 PM
Down week:

press: 75x5x3
krocs.

Derek Weaver
07-20-2010, 09:17 PM
Down week as in deload?

Still staying with 5/3/1 for the slow lifts?

Arien Malec
07-20-2010, 10:31 PM
Yep. I figure I need to give it a fair shot. It worked super well the first couple of rounds....

Arien Malec
07-23-2010, 08:22 AM
Thursday:
Press: 77.5x5x3
pushups x 3

Arien Malec
08-01-2010, 04:38 AM
Travel last weekend, sick on Monday, recovering on Tuesday, lazy Thurs and Friday.

Saturday:
single leg squats, doorway assisted: 3 sets of 5 @ leg
elevated pushups x 3
pullups x 3

Derek Weaver
08-06-2010, 01:58 AM
How you feeling at this point?

No training for the last few days?

Arien Malec
08-06-2010, 08:24 PM
Thanks for checking in. I've just been lazy in reporting stuff.

More assisted pistol workouts + elevated pushups. A couple of workouts this week. And lots of walking around in the rain in DC.

Derek Weaver
08-06-2010, 09:17 PM
I see. I've been meaning to sneak in some pistol stuff so I can still do some sort of a squatting movement often. Putting the bar on my back is so inconsistent.

I found this program at Wanna Be Big a couple of days ago. It's all bodyweight stuff. Might be kind of cool to pick and choose when you're on the road. Thought I'd pass it along.
http://www.wannabebig.com/training/the-no-gym-warrior-workout-program/

Arien Malec
08-10-2010, 07:30 PM
I'm liking the idea of switching to BW exercises on vacation.

Back in Oakland, back on 5/3/1

Started back at the same weight as last cycle, just hit 5:

bsq: 160#, 185, 210 x 5
press: 80#x5x3
krocs.

Arien Malec
08-12-2010, 04:52 PM
press: 82.5#x5x3
pushups x 3

Arien Malec
08-14-2010, 03:15 PM
Want something different again, so moved back to pure cn + c&j + fs

Started easy:

sn: 105#x1x6
c&j: 135#x1x3
fs: 185#, 195# for singles

Derek Weaver
08-14-2010, 04:07 PM
What kind of frequency are we looking at>?

Arien Malec
08-15-2010, 07:30 AM
I'm thinking 5 days a week, alternating light (technique) and heavy days. We'll see if life intervenes.

Arien Malec
08-15-2010, 04:30 PM
Sunday:
sn technique work, light snatch singles
j technique work
tall cleans

Arien Malec
08-16-2010, 12:25 PM
Monday:
Working into it. Upper body is trashed, oddly enough...
sn: 105#x1x6
c&j: 135x1x3
fs: 185x1x2

Derek Weaver
08-16-2010, 10:49 PM
Nice. Are you looking at a ramp up of a week or more? Or just going by feel in terms of intensity?

Arien Malec
08-18-2010, 04:09 PM
I did well last time I did this in working each weight up to 15-20 singles, then adding weight, so I think I'll try that again. The true Bulgarian stuff (work up to max, then back down for a few singles) works better for people who are super consistent with technique. The Mills 20/20 and the kind of program I'm thinking of following are good for getting lots of reps with a weight that promotes solid technique...

Arien Malec
08-19-2010, 04:29 PM
sn: 105x1x7
c&j: 135x1x2, 145x1x2
Could muscle clean that, but nothing on the jerk.
fs: 185x1x2

Arien Malec
08-21-2010, 05:34 PM
So much for 5x week.
Saturday:
sn: 105x1x10
c&j: 135x1x2 (beat)
fs 185x1x2

Derek Weaver
08-21-2010, 07:57 PM
5x? Are you still using 5/3/1 for some exercises?

Arien Malec
08-21-2010, 11:49 PM
No 5/3/1 for now. That tends to beat me into the ground pretty quickly when I combine it with oly lifting with any intensity or volume. So pretty much pure Bulgarian style...

I'm hoping the 2-3 months of 5/3/1 got some base strength that I can apply to the fast lifts. Or something...

Derek Weaver
08-22-2010, 02:08 PM
Ohhhhh, was the 5x week as in frequency? Like 5 workouts/week?

I kind of think that 5/3/1, at least to me, seems all wrong for an Oly lifter. Frequency, intensity, technique all seem to be the name of the game. That's about as far as my oly training knowledge goes these days though.

Arien Malec
08-22-2010, 04:11 PM
Yep, pure focus on either strength or oly lifting seems to work least poorly for me... I hope I figure out what actually works well.

Sunday:
sn technique (sn dl + muscle sn to work positions)
light jerks

Shoulders sore...

Derek Weaver
08-22-2010, 05:13 PM
What about something like PTTP for squats or front squats (5s maybe for squats, 3s for fs?) 4-5 days/week, then alternating days of technique work, going for a big lift when you can? Kind of Bulgarian, at least as I understand it- which is probably wrong.

Arien Malec
08-22-2010, 09:07 PM
That's an interesting idea. I'm doing singles 3x week, but 3s daily PTTP-style might work. I'd have to keep it light, but that's be fine. I could do my c&j + 10%.

Derek Weaver
08-23-2010, 09:44 AM
Yeah, like starting at maybe 75% of 1rm (I don't remember what PTTP says here to be honest) for a set of 3, then take 10 lbs or 10% off the bar, hit another 3. Then move to technique.

Next workout, up the weight 5 lbs, up to 20 lbs/week. Then wave the weights back down to 5-10 lbs above your starting weight from a few weeks ago. If you can't add weight for a workout or two, keep it the same until you can.

High frequency in what seems to be a consensus important lift (front squat) as well as the competition lifts getting a ton of technique work in. Just a slightly different way of manipulating load.

Arien Malec
08-23-2010, 04:29 PM
I'm giving it a go. I'm going to move the weights up when they "feel easy", since I figure the frequency I'm adjusting to is going to make moving the weights up on the schedule you suggest problematic.

On a side note, I lent out PTTP, and don't remember to whom....

Mon:
sn: 105x1x6
Tired....
c&j 135x1x5
Better.

fs: 150x3, 135x3
Easy.

Took over 3 hours on the workout. Did a lift, did some work. Rinse, repeat.

Derek Weaver
08-23-2010, 05:06 PM
Well, the schedule is more based on a number of workouts.

Maybe set the wave up like this (weights just examples):
150 x 3, 135 x 3
155 x 3, 135 x 3
160 x 3, 140 or 145 x 3
165 x 3, 145 x 3
155 x 3, 135 x 3 and on....

Something like 4 workout waves. Some weeks you'll start two waves, others you'll only start one. Maybe every once in a while when you've got to travel, be a family guy etc. you will keep everything the same to minimize training stress, but keep grooving the movement near daily. Med balls, KB's and DB Front Squats can all be used as fill in when a barbell isn't handy.

GTG is solid. Pavel's got some crazy sounding anecdotes in his books. Especially Beyond Bodybuilding (apparently some 140 lb guy benched like 500 lbs by doing a set of bench presses every time he entered his kitchen. Or something like that). However, if he's telling the truth about half of it well, it's awesome.

Arien Malec
08-25-2010, 03:39 PM
Wed:
sn: 105x1x6 (power snatched some by mistake)
c&j: 135x1x6 (muscle clean and jerk -- yes, my jerk is that far beyond my clean)
fs: 160x3, 135x3 (going to try this out....)

Getting easier. I expect to hit a wall soon....

Arien Malec
08-29-2010, 09:15 PM
Fri-Sun -- camping...
Sun:
sn: 105x1x10
pcl: 155x1x3. Wanted to clean it, couldn't get under it, did an easy power clean instead. Failed at 165# first. Need some cojones....
fs: 165x3, 145x3. Easy peasy.

Derek Weaver
08-29-2010, 10:26 PM
Fri-Sun -- camping...
Sun:
sn: 105x1x10
pcl: 155x1x3. Wanted to clean it, couldn't get under it, did an easy power clean instead. Failed at 165# first. Need some cojones....
fs: 165x3, 145x3. Easy peasy.

Nice. Front squat starts climbing and the cleans should take off.

Arien Malec
09-02-2010, 06:13 PM
Mon-Wed - travel. wanted to work out Monday, no time before plane left, because it was the first day of school for the kids. Life...
Thurs:

sn: 110x1x6
cl: 155x1x4
j: 135x1x3
fs: 155x3, 135x5

Arien Malec
09-03-2010, 06:23 PM
Fri:

sn tech drills
tall cleans
fs: 160x3, 140x3
moderately fast 500m row (didn't mean it to be fast, but started out at a fast clip and gave in).

Derek Weaver
09-03-2010, 06:57 PM
How do the front squats feel?

Arien Malec
09-03-2010, 10:58 PM
Too light. But if I'm doing 'em every day, too light is better than too heavy, I guess.

Arien Malec
09-04-2010, 07:21 PM
Sat:
sn: 110#x1x10
j: 135x1x4 (shoulders very sore)
fs: 165x3, 145x3

Arien Malec
09-06-2010, 01:16 PM
Sun:
tall j
sn dl positioning drills
forgot fs.

Monday:
sn: 110#x1x15
j: 135x1x5 (shoulders still very sore).
fs: 170x3, 155x3

row 500m x 2

Arien Malec
09-09-2010, 09:35 PM
Thursday:
sn: 115#x1x8
cl: 165x1 (pcl), 155x1 (pcl), 155x1x4 (clean) -- finally got the movement back.
fs: 160x3, 145x3

Shoulders healing up decently.

Arien Malec
09-10-2010, 06:24 PM
Friday:
sn positioning drills
mobility WOD
FS 165x3, 145x3

Arien Malec
09-11-2010, 01:34 PM
Sat:
sn: 115#x1x12
j: 135x1x5 (still some tenderness, getting better)
fs: 170x3, 150x3

Arien Malec
09-13-2010, 08:50 PM
Nothing on Sunday. Had a memorial service for a former employee who died last week at the age of 27... Makes you think.

Realized today that I've been at this program for 3 weeks now, entering the 4th, so taking a light week:

sn: 115#x1x4
c&j: 155x1x3
fs: 175x2, 155x2

Derek Weaver
09-14-2010, 01:15 PM
Nothing on Sunday. Had a memorial service for a former employee who died last week at the age of 27... Makes you think.

Realized today that I've been at this program for 3 weeks now, entering the 4th, so taking a light week:

sn: 115#x1x4
c&j: 155x1x3
fs: 175x2, 155x2

Sorry to hear about your former employee Arien.

Arien Malec
09-15-2010, 09:43 PM
Still can't wrap my head around it...

So training.

Wed, still keeping it light:
sn: 115x1x4
j: 135x1x3
fs: 175x2, 155x2

Arien Malec
09-17-2010, 07:46 PM
Friday: just like Wed, but cl: 155x1x3 instead of j.

Arien Malec
09-19-2010, 09:45 AM
Sun:

sn: 120#x1x7
j: 155x1x3 (meant to be 145, wondered why I was struggling...)
fs: 185x3, 155x3

Arien Malec
09-19-2010, 09:53 AM
j: 155x1x3 (meant to be 145, wondered why I was struggling...)


If course, as I can almost freaking muscle clean 155#, and front squat it in my sleep, there's no reason I should be struggling. Sigh....

Arien Malec
09-23-2010, 06:10 PM
Travel Sunday-Wednesday, got home too late on Wednesday to work out, except for betting my daughter, who was whining about doing squats, that I could do 3 minutes of A2G air squats, nonstop.

That kind of messed up today:
sn: 120#x1x8, but lots of missed snatches, all at the top.
cl: 155x1x5

Tried to do front squats, but had nothing.

Arien Malec
09-25-2010, 11:35 AM
Sat:
sn: 120#x1x10
j: 145#x1x5
fs: 185#x3, 165x3

Tired of being weak, not sure what to do about it.... Sticking to the program

Arien Malec
09-26-2010, 02:25 PM
Sun:
sn positioning drills
1 arm sn (for fun)
j drills

Walking in the sun...

Arien Malec
09-27-2010, 07:02 PM
Mon:
sn: 120#x1x12 (yay! no ugly lifts)
cl: 155x1x1, 165x1x3
fs: 195x3, 175x3

Hot as hell today.

Arien Malec
09-29-2010, 05:54 PM
Wednesday, a "got nuthin'" day.

sn: 120#xFFFF1F. Why'd I keep trying? It was a string of almost lifts, with just too much wobble on the top.
j: 140#x1x2 bleah.
kb swings, just for something stupid and different.
fs: 185x3, 165x1 + realized quite suddenly that squatting in street shorts is not a good idea.

All in all, a day to forget.

Arien Malec
10-01-2010, 06:45 PM
Fri:
sn: 120#x1x15. Woo hoo! Moving on up.
cl: 165#x1x3
fs: 195#x3, 175x3

Arien Malec
10-02-2010, 01:32 PM
Sat:
sn pos drills
tall jerks
Frankenstein squats.

Derek Weaver
10-03-2010, 06:25 PM
Nice work Arien.

What's a Frankenstein squat?

Arien Malec
10-03-2010, 07:42 PM
Thanks - I have to keep reminding myself to stay with the program. I have an urge to go out and test a max, instead, I'll keep grinding out to 125x1x15, etc.

Frankenstein squat is a front squat where you don't hold the bar, but keep your arms held out in front of you (like Frankenstein's monster). The point is to reinforce keeping the torso upright -- if you lose the vertical position, everything will go tumbling down. Light weights only, of course.

Arien Malec
10-04-2010, 01:43 PM
Monday, two part day.

Noonish:
sn: tried for 125#, hit onces, failed a few times. Conclusion: still burnt out...

Arien Malec
10-07-2010, 07:26 PM
Monday was only a one part day....

Tuesday and Wednesday, was sick, rested.

Turned out to be a good thing:

Thurs:
sn: 125#x1x15 -- just kept going with it. That's a PR, of sorts.
fs: 205x2, 185x3

Arien Malec
10-08-2010, 06:37 PM
Fri:
j: 145#x1x10

Getting the chest up and weight back on the heels was the key...

Arien Malec
10-11-2010, 05:45 PM
Sat: sn positioning drills, single arm snatches, kb swings
Sun: messing around, dancing, that kind of thing...

Monday: A bit of a mess.

sn: tried at 130#, failed to hold it twice. No problem on the pull, just couldn't keep it overhead.
cl: 165#x1x3, bailed on the last one.
fs: 195#x3, 175x3

Just flat today...

Arien Malec
10-15-2010, 07:37 PM
Tues-Thurs -- travel (actually, red eye on Monday night, 11 hours of sleep Tuesday night, etc).

Friday:
sn: 125x1x2, 130x1xF11FF (all failures due to wobbly at the top)
j: 145x1x4
fs: 185x1

decided I need to take a light week...

Arien Malec
10-17-2010, 12:28 PM
So forget the light week.

Sun:
sn: 115#x1, 125x1, 130x1x7 (couple of fails at the top, getting better form)
cl: 165#x1x3, bleah.
fs: 195#1x3

Arien Malec
10-19-2010, 06:31 PM
Tues:
sn: 115x1, 130#x1x7 -- better
j: 145x1x8
fs: 195#x2x4

Arien Malec
10-21-2010, 06:58 PM
Thurs:

total suck day today:
sn: 115#x1x2, 125F, 130F, 125, 115x1x2
cl: 165#x1x3, pinned once!
fs: 165#x2 -- forgot to change the weights, realized that I was supposed to be doing 195, decided to bag it and go in...

Arien Malec
10-22-2010, 05:42 PM
Still teh suck...

sn positioning + tall sn + sn bal
sn bal
sn positioning

Feel tired and flat. Now time for an easy week. Or weak.

Derek Weaver
10-22-2010, 07:11 PM
How many weeks is that with no back off?

Arien Malec
10-22-2010, 09:08 PM
Err. More than a month....

Arien Malec
10-23-2010, 06:33 PM
Sat:

sn: 120#x1x4
sn bal: 135#x1x3
j: 135x1x4 -- shoulders feeling it....

Derek Weaver
10-23-2010, 10:02 PM
Err. More than a month....

Ah yeah, you're due to back off a touch. Things look like they're moving, good.

Sun:

sn: 120#x1x4
sn bal: 135#x1x3
j: 135x1x4 -- shoulders feeling it....

Isn't today Saturday?

Arien Malec
10-24-2010, 09:24 AM
Time machine....

Derek Weaver
10-24-2010, 11:34 PM
Time machine....

That's rad. I wish I had a time machine... college forever.

Arien Malec
10-29-2010, 07:32 AM
Busy week.

Thurs:

sn: 120#x1x4 -- not at all good, totally uneven in form..
cl: 155#1x4
fs: light triples.

Arien Malec
10-29-2010, 04:58 PM
Friday:

sn: 130#x1x8 or 9.. Lost count. Very uneven, but pulling it far enough. Just need to get more consistent, snappier, etc.

Arien Malec
10-30-2010, 03:14 PM
Third straight day of training, but I finally figured out the form issues that were getting in my way. I realized practicing the snatch with PVC pipe that I needed to keep my shoulders in front of the bar. It *feels* when I do this that I've got the weight too far away from me, but that's an illusion caused by my being in front of the weight.

Tried it out today, and can snatch 130# pretty flawlessly, despite this being my 3rd day of training.

Sat:

sn: 130#x1x5
j: 135#x2x5 -- form also getting better here...
fs: 195x4, 195x3

Derek Weaver
10-31-2010, 03:23 PM
Nice stuff on the snatch.

Arien Malec
10-31-2010, 09:39 PM
Thanks -- I hope the insight holds. I think when the weight is this low, small changes in the weight create huge changes in the lifter + bar system. I feel like I need to re-learn how to lift, each time I up the weight.

Good news is that the best I could do before this particular round is work up to a single max at 130#, so I'm clearly stronger than I used to be.....

Arien Malec
11-01-2010, 05:15 PM
Mon:

Light day...
sn: 130#x1x4
cl: 165x1x5 (I started power cleaning, then essentially forgot how to clean after a few sets)
j dip squats: 205x5, 215x5, 225x2x5

Arien Malec
11-03-2010, 04:06 PM
Wed:

sn: 130x1x7, 135x1xf, lots of fail all around. Getting it high enough, but not catching it right. Lost 3 + the stupid attempt at 135#. My moment of form clarity is lost for the moment.
j: 135x2x4, 135x3x2
fs: 205#x2x3

Arien Malec
11-04-2010, 06:50 PM
Thu:
sn: 130#x1x7, missed the last 3. 4 good reps seems to be in me for daily lifting.
j: some half-assed attempts. Tired.

Arien Malec
11-05-2010, 07:03 PM
Fri:
Seem to be able to do daily workouts. Perhaps I'll crash...

sn: 130#x1x5
j: 145x2x4
fs: 205x2x3

Arien Malec
11-06-2010, 03:18 PM
Sat:
Still doing the daily workouts..

sn: 130#x1x6. More sore but better form
power jerks: 130#x3x3

Arien Malec
11-08-2010, 01:30 PM
Mon:
early afternoon work break
sn: 130#x1x6.

Arien Malec
11-08-2010, 06:14 PM
Later Mon:
cl: 165#x1x6
fs: 205#x3x3

Derek Weaver
11-08-2010, 06:50 PM
You've got such an Eastern European thing going on with your workouts.

Looks like you're doing well. Good stuff.

Arien Malec
11-08-2010, 08:16 PM
Kind of amazing that it's working...

Arien Malec
11-13-2010, 12:06 PM
And then, a business trip, where I was going 24x7, including impromptu IF, and a delayed flight that got me home at 5 AM...

Today was a "got nothing" day.
sn: 115#x1x2, 130x0, 125x1, 115x2x5

Decided to go back inside, and do a carb-up. I've been getting kind of chunky lately -- need to decide if I'm going to stay the course, or go my usual: fat loss cycle, strength cycle, bulgarian cycle thing again.

Derek Weaver
11-13-2010, 05:05 PM
Delayed flights suck. I got delayed out of SD on my way back to SFO last weekend. Then it was too congested at SFO to land, and they diverted us to SJC to refuel.

Good call on punching the clock and calling it.

Arien Malec
11-14-2010, 02:05 PM
Still focusing on the classic lifts. I need to drop weight soon; but hopefully I can do more PRs in this cycle. Getting beyond 59kg in the snatch seems to be beyond me, despite being able to do reps at singles.

sn: 130#x1x5 (2 miss)
cl: 165#x1, 175# miss (why?), pcl 155#x1x3
fs: 225#x1x4

That's a PR but not a max effort (obviously)

Arien Malec
11-15-2010, 05:12 PM
And....
Monday, 3rd day lifting in a row.

Remembered that the last time my "sets of heavy singles" approach ground down, I got some progress with the Mills 20/20 program.

sn: 95#x1x5, 105x1x5, 110x1x5, 115, 120, 125, 130, 135 (PR), 140 (PR)

Uhh, wow. 135 felt good, so tried again at 140, which was a bit ugly. 63.5kg PR, or nearly a 5kg PR.

tried to do the C&J portion of Mills, but legs started cramping.

Arien Malec
11-17-2010, 05:26 PM
Wednesday:
Burned out....
sn: hit 115#, 125, 130x4 (two misses), 115x1x2
c&j: 145x1x3
fs: 225 for a single.

Arien Malec
11-18-2010, 09:47 AM
And looking back, the soreness, fatigue, not wanting to work out. It's been three weeks of going hard. Easy week, here we come.

Derek Weaver
11-18-2010, 01:20 PM
On the missed snatches... Are the pulls still good and you're just not getting under it? Like a speed issue?

Cause I've noticed that you're working a bit heavier on the snatches, even on misses. Which is awesome.

Arien Malec
11-18-2010, 02:32 PM
Absolutely a speed issue. I can put a bunch more weight overhead than I used to, but not catch it (actually, I could always pull way higher than I could catch -- if I do bridge stick high pulls, I can pull chest high 70 kg easy).

And yes, I'm working way heavier than last bulgarian cycle. Something's working :-) I'm going to do another fat loss cycle, then hit the 5/3/1 again as soon as I milk this bulgarian cycle...

Derek Weaver
11-18-2010, 02:50 PM
You may even want to check out the 3/5/1 variation that Wendler is supposedly recommending for PL stuff (http://www.t-nation.com/free_online_article/most_recent/531_reloaded). A version of the High-Medium-Very High- Low fluctuation of training stress. It's modification #1 in that article if you haven't seen it yet.

Kind of a step forward, half step back, 2 steps forward, 1 step back. Rinse, repeat.

Arien Malec
11-18-2010, 04:02 PM
Yep -- I like the setup.

Arien Malec
11-19-2010, 08:29 PM
Friday:
Mills 20. Second 20 cut short by early food.

sn: 100#x1x5, 110x1x5, 115x1x5, 120, 125, 130F

Arien Malec
11-20-2010, 01:08 PM
Sat:

Mills /20 (second 20)
cl: 120#x1x5, 130x1x5, 135, 140, 145, 150 -- meh... Failing on the j. Can muscle clean the weight. meh.
fs: 225x1 F, 185x3. Meh...

I should have taken the down week option.

Arien Malec
11-23-2010, 04:36 PM
Sun-Mon-Tues, plane travel, cold, snow, wind, missed plane, overnight in Chicago, back home.

Tues:
More meh...
sn: 100#x1x5, 110x1x5, 115x1x5, 120, 125, 130f, 135f
c&j: 120x1x5, 130x1x5, quit early due to company over.

Will be switching to weight loss between Thanksgiving and Christmas.

Derek Weaver
11-23-2010, 11:55 PM
...
Will be switching to weight loss between Thanksgiving and Christmas.

Whoa

Arien Malec
11-24-2010, 07:54 AM
I have this natural limit, called my pants. When I start getting limited on which ones I can wear, time to cut back, no matter what the season :-)

Arien Malec
11-24-2010, 04:03 PM
Keeping up the intensity in the mean time:

Went out intending to do some snatch pulls, set up a broomstick at mid-sternum height. Started at 135#, which was silly easy, so:
sn: 135x1x5: --11- Getting better on the first two misses, hit two good ones, missed with some fatigue.

sn pulls to broomstick: 145x3x2, 155x3x3, 145x3x3

sn dl: 175#x3x3

Arien Malec
11-26-2010, 03:48 PM
Thursday: long walk, long IF, one big meal, non-Paleo pie.

Friday:
sn: 120#x1x3, 130x1, 135x1
hsn: 115x3x3
j: 135x(2pj+ 1j)x4
fs: 225x1x5

Arien Malec
11-27-2010, 03:44 PM
Saturday:
sn: worked up to 130#, 115x1x5
cl pulls to broomstick: 205#x3x3
light jerks

My experiments in bridgestick pulls convince me I have no business doing pulls. Definitely not my limiting factor....

Arien Malec
11-29-2010, 06:24 PM
Sunday:
Some impromptu hill sprints

Monday:
sn: light work: 110#x1x15, 3x2 (floor + hang)
j: 135#x4x3 (2 pj + j)
squats up to moderate triple.

Derek Weaver
11-30-2010, 02:31 PM
Saturday:
sn: worked up to 130#, 115x1x5
cl pulls to broomstick: 205#x3x3
light jerks

My experiments in bridgestick pulls convince me I have no business doing pulls. Definitely not my limiting factor....

This is good news right? Sometimes we have to do stuff that doesn't really fit, just so we can confirm our observations and hunches.

Looks like you've made good progress lately.

Arien Malec
11-30-2010, 04:57 PM
This is good news right? Sometimes we have to do stuff that doesn't really fit, just so we can confirm our observations and hunches.

Well, it would be pleasant to learn that I can snatch/clean what I can pull to the right height, 'cause that would mean my technique was dialed in, and I just need to get stronger. I can do that. I can also improve technique. I *may* not be able to improve speed, pop, etc, because of being, y'know, old :-)

Arien Malec
12-01-2010, 05:22 PM
Wednesday:
sn: 115#x1x2, 125x1x2, 135x1x3 (1 miss)
Feeling good -- I dreamed of doing 135# a month ago....
j: 135x1, 145x1, 155x1x2 (pressout), 135x1
Not so good here....
fs: 185#x5x2

Arien Malec
12-02-2010, 05:47 PM
Thurs:
sn: 115x1x2, 125x1x2, 3 attempts at 135#, should have stayed at 125 today. Not feeling snappy.
cl + 2j: 145x(1+2)x3
dumbbell press ladders: 27.5#x1,2,3x3 sets -- easy.

Arien Malec
12-03-2010, 04:57 PM
Friday:
sn: 120x1x3, 130x1x3, 115x1x4
j medium
fs: 185#x5x3

Arien Malec
12-05-2010, 03:26 PM
Sunday:
sn: 115#x1x2, 125x1, 135x1x5, 115x1x3
Felt like crap when I started :-)
db press ladder: 30x(1, 2, 3)x3
j: 135x1x2, 145x1, 155x1x4
starting to feel less crappy here, but still bad
light rowing.

Derek Weaver
12-05-2010, 05:11 PM
Pretty high volume today. That snatch looks like you're pretty consistent @ ~60kg.

Arien Malec
12-05-2010, 07:11 PM
Pretty high volume today. That snatch looks like you're pretty consistent @ ~60kg.

Indeed. That was a PR weight a couple of weeks ago. So higher frequency singles work does the job, it seems.

Arien Malec
12-06-2010, 05:57 PM
Monday:
hsn: 115#x2, 120x2x5
fs: 225x2, 225x1x2

Need a deload week, methinks. Wednesday, Friday, Sunday, will do:
sn: 115x1x5
c&j: 145x1x3
fs: 185x2x3

Derek Simonds
12-07-2010, 07:02 AM
When I was following Greg's programming I always made my biggest jumps during the highest volume of singles. You really have made improvements lately great job and enjoy your deloading.

Arien Malec
12-07-2010, 09:04 AM
Thanks Derek. Improving is always good. I'm resigned, at 40, to slow but steady progress. Hope to be awesome at 50 :-)

Arien Malec
12-07-2010, 11:57 AM
One more note for the log: weight down from 207 to 199. Not eating pure LC, so that's probably mostly not water weight. Have been doing leangains style dieting: 7 hr feeding window (1-8). On non training days, LC, well under maintenance, on training days, higher carb, big meal post workout. So far, no decrease in strength (increase if anything)

Derek Simonds
12-07-2010, 12:51 PM
Thanks Derek. Improving is always good. I'm resigned, at 40, to slow but steady progress. Hope to be awesome at 50 :-)

Yeah brother I know the feeling. 40 was a little bit of a surprise for me :D. I am however competing and grappling at an entirely different level right now though so maybe you are on to something.

Arien Malec
12-08-2010, 06:32 PM
Deload:

sn: 115x1x5
c&j: 145x1x3
db press: 35#x(1, 2, 3) x 3
fs: 185x2x3

Arien Malec
12-10-2010, 05:40 PM
Return of deload:
sn: 115#x1x5
c&j: 145x1x3
fs: 185x2x3

Arien Malec
12-12-2010, 04:34 PM
Based on this thread (http://www.pendlayforum.com/showthread.php?t=2439), am trying a different deload strategy: keeping up intensity, but lowering volume.

sn: up to 135#x1
c&j: 135x1, 145x1, 155x1, 165 (failed j) -- all muscle or power cleaned.
fs: 225(f), 225x1, 235x1 (forgot belt first lift, not strong enough in the back, lower and upper, I guess)

Derek Weaver
12-12-2010, 05:34 PM
Good FS.

That thread makes sense. Different styles of training, but it's pretty much what I've been doing during my deload weeks lately. Still trying to hit the top weight from the last week, and just letting the lowered volume do its magic. Of course, my personal way of doing things was more about ego....

Arien Malec
12-12-2010, 06:23 PM
Thanks. I have a bit more in me on the FS, but would like to do it beltless. Will be mixing in higher rep rows and GMs into the program.

Next week, alas, is a travel week. Either need to figure out how to visit the only gym in DC that has a platform around the conference I'm at, or will be doing a crappy gym workout...

Arien Malec
12-14-2010, 04:05 PM
Worse, couldn't get in a crappy gym workout, resorted to bodyweight workout. Split air squats, step-ups, bridges, push ups, and elevated pushups.

Arien Malec
12-17-2010, 05:56 PM
Big meh today. Delayed flights, jet lag, early mornings, etc.

sn: up to 135#, hit 1, missed a couple at the top
j: up to 155# for a few singles
fs: everything seemed crazy heavy..... bailed.
db press and refss with special sauce for teh hypertrophy.

Derek Simonds
12-18-2010, 04:27 AM
Big meh today. Delayed flights, jet lag, early mornings, etc.

sn: up to 135#, hit 1, missed a couple at the top
j: up to 155# for a few singles
fs: everything seemed crazy heavy..... bailed.
db press and refss with special sauce for teh hypertrophy.

I feel you brother. It has been a travel month for me. One more trip and I am done for the year. Luckily it is only a car ride.

On the workouts when you are on the road. I try and get variety. Maybe even some forced variety if the gym doesn't have what I need. I worked out twice in Vegas at the hotel gym and they didn't even have a barbell. Have fun with it, I definitely got my pump on...

Arien Malec
12-18-2010, 08:43 AM
On the workouts when you are on the road. I try and get variety. Maybe even some forced variety if the gym doesn't have what I need. I worked out twice in Vegas at the hotel gym and they didn't even have a barbell. Have fun with it, I definitely got my pump on...

Yep, I was actually going to do a "single set to failure" kind of workout in the hotel gym. Alas, had a conference session that ended late, had a phone call later, and needed to get dinner in. At least I got a workout :-)

Arien Malec
12-18-2010, 04:21 PM
Saturday:
sn: up to 135# but no love. Lots of wobbly at the top, a couple of losing it behind me. Strong enough, just not quick and accurate enough.
db rows
gms

Arien Malec
12-19-2010, 03:20 PM
Weight has been kind of funny. Bouncing between 196 and 200#. I think I'm leaning up, though. In that long murky grey zone between 12% and 15%bf, where it's hard to tell. IF + carb and calorie cycling seems to be working reasonably well.

Derek Weaver
12-19-2010, 04:38 PM
Yeah, the whoosh effect will likely be in play with the carb ups and all.

Good #'s though with the weightlifting. Especially considering travel, leaning out etc. I'm not huge on moral victories, but if you don't regress during hard travel days and while dieting, I would consider it a victory.

Arien Malec
12-19-2010, 09:22 PM
Yes, totally happy that I haven't been losing strength. The Leangains approach also fits my lifestyle as well. I'm not doing calorie counting, just IF until 1 PM, then a high protein, low calorie lunch, a snack at 4 if I feel like it, then either a high protein dinner, or a larger carb 'n' protein dinner after workout.

Samuel Hughes
12-20-2010, 05:02 PM
Yes, totally happy that I haven't been losing strength. The Leangains approach also fits my lifestyle as well. I'm not doing calorie counting, just IF until 1 PM, then a high protein, low calorie lunch, a snack at 4 if I feel like it, then either a high protein dinner, or a larger carb 'n' protein dinner after workout.

I did something similar for a while. Over the years, my dad came up with an incredible homemade salad dressing that is as low calorie as you want (EVOO is the only significant source and the amount is up to you). For my lunch everyday, I'd have salmon on a salad with that dressing and it was damn good. If that sounds appealing and I'd happily dig up the recipe for you.

...Actually, now that I think about it, its probably a big reason I got too skinny.

Arien Malec
12-20-2010, 05:21 PM
Would love the recipe.

Having been a fatty, I wouldn't mind getting too lean; the LG approach has a good adjustment (basically, more carb refeeds and higher total calories to switch from leaning, to maintenance or mass gain).

Arien Malec
12-20-2010, 06:46 PM
Monday:
sn: 135#x1x5, missed 2 (started after warmup with the empty bar at 135# - crazy)
cl: 155#, 165#, 175#
tried at front squats again, no juice. Still not recovered from hypertrophy work.
Hypertrophy experiment
db press (35# @)
refss (35# -- crazy low)

Carbs 'n' protein

Samuel Hughes
12-20-2010, 08:06 PM
Here ya go:

For 3 cups (24oz) of Dressing:

~2tsp Black Pepper
~2tsp Salt
~2tsp dry mustard (or 2 tablespoons of regular mustard if your out of dry)
4-6 spring onions, chopped
2-3 gloves fresh garlic, minced
as much fresh basil as you want/are willing to chop


Then add 3 cups of apple cider vinegar and EVOO in whatever ratio you want and shake well every time before poring/spooning. I do all this in an old pickle jar and keep it in the fridge. My parents use ~1:1 vinegar to oil, I tend to make it all in vinegar and just add the oil to the salad. The amounts need not be exact, I just eyeball it at this point. You can definitely fiddle with it and change things up. Dijon mustard and anchovy paste was one good variation I did. Bunch of spinach/romaine+Peppers+avocado+7oz red/pink salmon with this was my lunch for a loong time.

Arien Malec
12-21-2010, 06:30 PM
Thanks! Looks great. Love the anchovy idea...

Tuesday:

Was feeling energetic, thought I'd see if daily lifting works even during weight loss.

sn: 135#x1x6, 5 fails. But not as bad as that sounds. Played around with:
http://ironmaven.blogspot.com/2010/12/easy-economical-visual-feedback.html

Awesome!

Learned a ton:

1) 135# is pretty easy for me, even when fatigued. My problems aren't strength, they are:
2) Hips rising faster than knees, badly. One snatch looked more like a power upright row.
3) My upper back is kephotic, need to keep my chest up
4) I have a pronounced elbow wobble that's making me lose it on top. Position looks great, but the elbow collapses a bit. That's exaggerated by the shoulder work I've been doing

So:
a) More sn dls, to drill starting position, chest up, hips rising with knees
b) More OHS and drop snatches to build strength and aggressiveness on top

Also:
j: 135#x3x3

Also did the video recording, my issues here are short stepping and not putting my head through.

Derek Weaver
12-21-2010, 06:59 PM
Chinese rows appropriate for the upper back stuff?

Arien Malec
12-21-2010, 07:20 PM
I've been adding db rows, but the Chinese variation looks like a good approach.

Arien Malec
12-23-2010, 06:46 PM
Thurs:
sn: 115#x2, 125x1, 135x4 (2 miss, elbow bobble), 115x3x3
Chest position better -- looking ahead, rather than down at the bar. Still working on positioning -- works well when I hit it. Shoulders tired, which is causing the bobble, I think -- collapsing first at the shoulder, then the elbow.

Chinese rows: 60#
fs: 205x1, 225x2, 205x3

Arien Malec
12-23-2010, 06:47 PM
Also weight down to 195#. Coming off almost scary fast. Not water, because of the frequent carb-ups. Still not lean :-( Also scary that I was carrying 12# of yuck around....

Samuel Hughes
12-23-2010, 07:54 PM
Knock-on-wood, but it sounds like you are starting to figure out some stuff in the mechanics department. I don't want to jinx it, but here's hoping things continue to improve. Don't do what I always do and start thinking too much just when it starts working!

Also, nice job on the weight loss. Training and eating right at the same time...so much more than I can say, haha. Merry Christmas!

Arien Malec
12-23-2010, 09:48 PM
Knock-on-wood, but it sounds like you are starting to figure out some stuff in the mechanics department

I've thought I've got it before. Tricky stuff.... Hopefully it sticks this time.

Also, nice job on the weight loss. Training and eating right at the same time...so much more than I can say, haha. Merry Christmas!

Thanks! The LG approach works far better than anything I've tried. Lyle's UD2.0 worked decently too, but required a total OCD approach and a whacky training approach. LG lets me train the way I want to, and only have a little bit of OCD that I can live with. I'm so thrilled I've kept my strength during weight loss -- that's a first.

Merry Christmas to you as well!

Arien Malec
12-25-2010, 04:41 PM
Saturday.

Christmas workout pre-single meal. Radical IF... Alas, rather under-recovered

sn: forgeddaboutit...
fs: worked up to 225#, tried at 240, failed twice. Should have been able to make it.
press: worked up to 115#, nothing more. Definitely recovery issues
dl: worked up to 345#, tried at 385#, meh.
cdl: 205#x3x3
db press: 45# too heavy
ring dips, 3 reps to max

Samuel Hughes
01-01-2011, 08:16 AM
After seeing this video and how abysmal my form is at heavy weights, I have so much appreciation for what you do and the potential training effect it has.

http://www.70sbig.com/?p=3400 - first video

Happy new years!

Arien Malec
01-01-2011, 11:25 AM
After seeing this video and how abysmal my form is at heavy weights, I have so much appreciation for what you do and the potential training effect it has.

Thanks, but I'm not sure I'm the poster child for the effectiveness of oly training. I've moved my snatch max from 95# to 135# over the space of 3 1/2 years -- not all that impressive. But progress is progress :-)

Happy New Year to you as well!

In training news, 5 days straight of skiing must have some kind of training effect. It caused a small hamstring pull and some kind of pull in my shoulder as well.

Arien Malec
01-02-2011, 08:22 AM
Here's the 2011 plan, or at least the first few months:

Step 1: 5/3/1 for PL + lean gains fat loss to get to 10% BF
Step 2: 5/3/1 for PL + LG recomp/mass gain
Step 3: Back to bulgarian
Step 4: compete when I'm still 40 as I promised myself

5/3/1 setup: work to max for sn & cl&j but no volume, 5/3/1 main movement, one assistance movement, using the PL template (3 week & include heavy singles, 5 week just hit the numbers, 5-3-1 week + heavy singles, deload)

Samuel Hughes
01-02-2011, 09:49 AM
Here's the 2011 plan, or at least the first few months:

Step 1: 5/3/1 for PL + lean gains fat loss to get to 10% BF
Step 2: 5/3/1 for PL + LG recomp/mass gain
Step 3: Back to bulgarian
Step 4: compete when I'm still 40 as I promised myself

5/3/1 setup: work to max for sn & cl&j but no volume, 5/3/1 main movement, one assistance movement, using the PL template (3 week & include heavy singles, 5 week just hit the numbers, 5-3-1 week + heavy singles, deload)

Sweet and simple. I'm at a xroads in a lot of ways, but I may very well end up doing something similar.

Arien Malec
01-02-2011, 06:12 PM
Sun:

8 days (5 skiing) since last workout. Not expecting miracles today.
sn: worked up to 125#, very off technically
skipped c&j because shoulder hurting
bs: 185#x3, 210x3, 235x3, skipped singles today
fs: 185#x3x3
refss hypertrophy complex: 45# each leg

193.5# today, big carbup tonight

Arien Malec
01-03-2011, 12:02 PM
195# today post carbup. I figure I gained 4-5# muscle since my last fat loss run. That would equate to a 1:3 or 1:4 muscle:fat gain, despite a very slow weight gain. Not good. I'm hoping LG is going to get me a better and more sustainable approach this time 'round.

Arien Malec
01-03-2011, 07:53 PM
Just calculated caloric intake today. Total of 1400 calories, 100g protein. About 1/2 maintenance. But I don't feel hungry, at all. Full, in fact.

Arien Malec
01-04-2011, 04:37 PM
Tuesday:

Hotel gym workout. In DC, but wasn't up to schlep across town to the Balance Gym to pay $20 to snatch. Wimp.

dumbell snatches, cleans and clean&jerks. No fun.
DB press: 30, 40, 45# each arm x 3, single at 50, no joy on the left
pulldown + dip hypertrophy complex
6 x treadmill pushing

Arien Malec
01-06-2011, 06:16 PM
Thursday:

Wanted a quick snatch workout to keep technique up:
worked up to 130#

Definitely hampered either by muscle loss due to going down 15 lbs so far (!) or due to still being sore from the squat workout (!!) and shoulder pain still from skiing.

Derek Simonds
01-07-2011, 05:54 AM
Thursday:

Wanted a quick snatch workout to keep technique up:
worked up to 130#

Definitely hampered either by muscle loss due to going down 15 lbs so far (!) or due to still being sore from the squat workout (!!) and shoulder pain still from skiing.

Or travel and a low caloric intake. I know travel jacks with my perceived exertion big time.

Arien Malec
01-07-2011, 08:22 AM
Or travel and a low caloric intake. I know travel jacks with my perceived exertion big time.

Yep. Sigh....

Arien Malec
01-07-2011, 09:44 AM
192# today and yesterday. DL workout today, and then a big carbup. Dropping weight too fast.

Arien Malec
01-07-2011, 06:34 PM
Friday:
sn: 115#x1, 125x1, 130x1, 135xff (too slow....)
cl: 135x1, 155x1, 165x1, 175f (same -- didn't get elbows round fast enough)
dl: 225x3, 255x3, 285x3, 360x1, 385xf (360 is a PR FWIW)
Chinese rows: 65# hypertrophy complex

Ate 1 lb of lamb and goat in a tagine with root vegetables and brown rice (don't tell the Paleo police).

Not sure I took in enough today, but am stuffed.

Arien Malec
01-09-2011, 03:40 PM
Overdid the carbup.

Sun:
sn: up to 130#
cl: up to 170#
dips, chins, pushups

Arien Malec
01-11-2011, 05:57 PM
Tues:
sn: up to 125#, felt good to go for 135#, tweaked something.
cl: up to 155#, tweak was felt.
squat: 170#x5, 205x5, 225x4 (tweak stopped the set)
refss hypertrophy complex with 50#

Arien Malec
01-12-2011, 01:09 PM
Tweaked my left shoulder during skiing, my left hip yesterday, and now something on my left upper back is off. Funny how this stuff propagates.

Weight has been in a holding pattern, between 191 and 195#. I wish I could say this represents recomp, but it feels more like stasis. I've been pretty modest with the post upper body carbups, may need to moderate the post lower body refeeds as well. Recovery will suffer, however. Will keep the program for another week to see how the trend goes.

Derek Weaver
01-12-2011, 11:34 PM
Bummer bout the back/hip/shoulder. Upstream and downstream all relate. When I blew my shoulder my senior year of high school I started having all sorts of mid back issues.

I'm out of town either tomorrow night or Friday morning, then back for a couple days and gone again, but I'll email you and see if we can finally get together so you can get the sled.

Arien Malec
01-13-2011, 10:25 AM
Thanks, Derek -- Starting to feel better, but I need to get the lacrosse ball and roll the hell out of everything. Will hold off on training tonight to give me another day to heal, and may just do presses tonight.

I'm out all next week :-( One of these days....

Arien Malec
01-14-2011, 06:42 PM
Still left side is ugly.

Friday:
sn: up to 125#x1x2
cl: up to 175#
press 5 day: 70#x5, 80#5, 90#5
db press hypertrophy complex

Arien Malec
01-17-2011, 06:35 PM
Left slide better. Rested an extra day to heal up some
snatches still hurt, so axed them today.
cl: worked up to 185#, getting close to BW, with my BW down to 192# or so.
dl: 205#x5, 240x5, 270x5, easy
chinese rows: 70# hypertrophy complex.

Derek Weaver
01-19-2011, 06:56 PM
Body weight cleans are cool.

Arien Malec
01-20-2011, 04:22 PM
Was going to workout today, but hip and shoulder still sore. Skipping dip + pullup round for 5/3/1. Hopefully up for squats this week.

Hit 191# a couple of days ago. I don't want to go under 85kg but may have to. Meh.