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Derek Simonds
01-21-2011, 03:52 AM
Man get healed up. Nagging injuries just create more injuries as you compensate. Which you already mentioned... Check out the Diesel Crew prehab/rehab shoulder stuff on youtube. I seriously think it is the best out there short of going to a PT. Good luck.

Arien Malec
01-21-2011, 06:14 PM
Man get healed up. Nagging injuries just create more injuries as you compensate. Which you already mentioned... Check out the Diesel Crew prehab/rehab shoulder stuff on youtube. I seriously think it is the best out there short of going to a PT. Good luck.

Thanks for the reference!

Arien Malec
01-22-2011, 05:05 PM
Saturday:
Diesel Crew Circuit 1 + face pulls x 3 sets
cl: trying for BW, failed a bunch. Pulling it high enough, just not fast enough elbows.
dl: 5/3/1 day: 245x5, 275x3, 300x1, tried for a PR, but couldn't break ground :-(
went for shrugs instead of chinese rows due to the shoulder
shrug hypertrophy complex with 225#

Back/hip feeling better, dull sore, no sharp pains. Belt kept everything stable.

Arien Malec
01-23-2011, 08:51 AM
Diesel Crew Circuit 2 x 2 sets. Elicited pain. Ice and ibuprofen afterwards.

Arien Malec
01-24-2011, 09:41 AM
Diesel Circuit 3 x 3 sets. Subbed slow muscle snatch + shrug for shrug. Some pain. I&I afterward. Shoulders toasted.

Arien Malec
01-25-2011, 05:18 PM
Tuesday:
Body weight: 189.6#, lightest I've been in quite some time
cl: worked up to 190# for a single. Not a valid clean -- had an elbow touch, but I'll take it as a BW clean....
press: 5/3/1 day, 80#x5, 90x3, 100x1
skipped additional singles and assistance until shoulder pain clears.

Samuel Hughes
01-25-2011, 05:28 PM
Tuesday:
Body weight: 189.6#, lightest I've been in quite some time
cl: worked up to 190# for a single. Not a valid clean -- had an elbow touch, but I'll take it as a BW clean....
press: 5/3/1 day, 80#x5, 90x3, 100x1
skipped additional singles and assistance until shoulder pain clears.

I havent been weighed in a few weeks but I'm feeling heavy. Looks like we'll meet in the middle. Do rowing motions bother your shoulder? I have really enjoyed some Trap Bar rows and pullup variations as assistance for my press.

Arien Malec
01-25-2011, 05:42 PM
Rowing motions don't bother me. The snatch, alas, and other external rotation motions are the worst. But getting better.

A couple of notes I forgot for the log:

a) I'm, I think, the leanest I've ever been. Not sure, but I've always been rather chunky. I've been skinny before, but not exactly lean.
b) Body dysmorphia increases the leaner I get. Fat is fat, and relatively leaner or less lean doesn't make a big difference. But there's a huge difference between 10% bf and 12% bf... Odd to be less satisfied the leaner I get.
c) Leangains works. I'm down 17# so far, and no loss in strength. Indeed, the clean is a PR lift at any BW.

Off to eat big...

Arien Malec
01-26-2011, 08:26 PM
OK, so I ain't 12% yet, so body dysmorphia is justified.

Diesel Crew Circuit #4, did incline retractions with a band, and added band dislocates, because that hits the bad spots. Also did 8 getups with my bad shoulder. I&I.

Derek Weaver
01-26-2011, 11:37 PM
I&I = Ice and Ibuprofen?

Good call on the get ups for the bad side. A little shoulder packing once an injury gets to healing can be good. Get that stability going.

edit:
Crazy busy this week, maybe a bit better next week. Maybe finally get the sled to you. I'll be in touch and we'll finally figure it out... a month later.

Arien Malec
01-27-2011, 06:34 AM
I&I is ice and ibu, yes.

Totally at your convenience. I'm in town for a few weeks straight, so whatever works for you.

Arien Malec
01-28-2011, 04:34 PM
Friday:
cl: up to 175#, kept it light
sq: 200#x5, 225#3, 250#xF, F. WTF??? Either I've been losing strength or the heavy cleans the other day are hitting me, or my max wasn't what I thought it was.
refss hypertrophy complex @ 55#

Arien Malec
01-29-2011, 11:02 PM
Stil working the shoulder rehab stuff. Starting to think it's connective tissue, not muscle. Don't like the looks of the SLAP tear stuff. Pain is generally not bad, and does seem to be getting better, but it's been a month since the skiing fall.

Derek Weaver
01-31-2011, 12:04 PM
Connective tissue no good. Hope it just continues to get better and that its something muscular instead. Not like I am hoping you tore or otherwise injured your shoulder, but muscles heal a lot better and easier than ligaments and tendons.

Derek Simonds
01-31-2011, 01:26 PM
Don't know if you have been to the doctor. If not might be time... Best of luck!

Arien Malec
01-31-2011, 02:25 PM
Thanks to both of you. So far so good, but I'm definitely in close communication with Mr. Shoulder and on the alert for worsening or lingering.

Arien Malec
01-31-2011, 06:09 PM
Monday:
Weight and fat dropping steadily. Weight at 1 lb/week, fat going faster that that, it seems.

cl: tried a few times at 185#, couldn't catch it cleanly. Still store from the squats. I suspect weight loss impeding recovery.
dips, pullups and pushups
shoulder rehab work, ice and ibu. Actually feeling pretty good.

Derek Simonds
02-02-2011, 01:58 PM
Actually feeling pretty good.

Glad to hear you are feeling better.

Arien Malec
02-03-2011, 04:35 PM
Thanks!

Thursday:
cl: up to 175#x1x5
dl: 230x3, 260x3, 295x3, 325x1, 260x4
Definitely weaker today, but dunno if that's weight loss or traveling, and not sleeping and eating enough.
chinese rows: 70# hypertrophy work
bb slow muscle snatch x 6 x 3
band dislocates

I&I

Derek Weaver
02-03-2011, 05:14 PM
No pain getting your elbows forward and up on the cleans?

that's a good thing I would say.

Are you doing specific band work outside of the band dislocates? A little rotator cuff work never hurt.

Arien Malec
02-03-2011, 05:46 PM
Pain is pretty specific to the elbow turnover above my shoulders -- clean is fine, snatch not so much.

Doing face pulls, band internal and external rotations, retractions, etc. as well. But I'm trying to hit the stuff that hurts consistently.

Arien Malec
02-04-2011, 04:21 PM
Band face pulls, external and internal rotations, pull aparts, dislocates; barbell slow muscle snatch, and TGUs. I&I.

Found a fun downstream thing -- my left tricep was a mess at the elbow. Lacrosse ball rolled that sucker.

Arien Malec
02-04-2011, 07:48 PM
Dunno if dumb or not, but wanted to reward my 8th grade daughter with sushi because she got a 4.0 average this semester (yay!), so decided to do a workout beforehand:

cl: worked up to 175x1x4, dropped a bit. Tired from the DLs
press: 80x3, 100x3, 90x4, 80x4

Arien Malec
02-05-2011, 12:11 PM
Did another clean workout. I like frequent low-volume oly training. Dunno how that works with LG-style weightloss.

10g BCAA
cl: worked up to 175#, failed at 185#, went down and worked back up to 175#
10g BCAA

I'm at a loss as to why my clean max dropped so fast. My weight isn't all that under what it was a few weeks ago, and most of the loss has pretty visibly been fat. Still, 190 to 175 in less than a couple of weeks....

Arien Malec
02-07-2011, 05:26 PM
Monday:
Too many big eating days, plus a big wine drinking day. Weight went up quite a bit, as did fat (a bit). Strength, however, seems to have recovered, so that's good.
cl: worked up to 185#
sq: 185#x3, 225x3, 245x3, 220x4. Cut depth a bit on 245, so will work there next workout. Am switching over to Martin Berkhan's RPT (which is really Pavel's PTTP).
refss hypertrophy workout @ 60#

Derek Weaver
02-07-2011, 06:09 PM
Even water weight causes a pretty big strength drop off in my past self sabotaging experiences.

Wine and food is a great way to get it back. Looks like you have good things working.

Re: frequent and low volume Oly stuff. Since Martin's plan is reliant more on calorie cycling through refeeds and semi PSMF intakes I see it being fine. Maybe make it a little more moderate in each direction and you're good to go.

Really good work lately all around Arien.

Arien Malec
02-07-2011, 10:28 PM
Yep, it's primarily a recovery issue with the low volume high intensity Oly stuff, and I seem to do OK there as long as I keep it low volume. I was on a lb a week weight loss approach. That's not radical, so I'll try to keep it there. The problem is business travel, where I go a bit extreme.

Arien Malec
02-08-2011, 03:39 PM
Tues:

Tried for a snatch, but shoulder didn't like it much. Feeling much better otherwise.

cl: worked up to max for day. Legs very tired. Hit 175#.

Arien Malec
02-10-2011, 03:52 PM
Wed: shoulder stuff. Doing band pull-aparts, face pulls, dislocates every day.

Thurs:
shoulder stuff
cl: worked up to 175#, failed at 185, should have tried again, but feeling lazy :-(
press: 105x3, 95x4, 85x4
chins: bwx3 (what?), band assist x4, x3

Arien Malec
02-11-2011, 05:15 PM
Thurs:
cl: worked up to 185#, perhaps could have hit 190#, but decided with the weight loss to keep it simple.

Shoulder stuff

Derek Weaver
02-11-2011, 07:00 PM
Good stuff. Did you see that article on TBag from Defranco on shoulder friendly shoulder work? He said he does 100 band pull aparts a day. I've done them to a lower volume off and on and always wonder why I stop. Good prehab and activation for some of those stabilizers.

Arien Malec
02-11-2011, 09:18 PM
Since I read that, I've been doing 100 a day. Awesome.

Arien Malec
02-12-2011, 07:33 PM
Saturday
Quick workout
cl: up to 175#x1
dl: up to 335x2, 295x3
chinese rows: 80# hypertrophy complex

Then homemade tacos de lengua. Mmmmmm.

Arien Malec
02-13-2011, 04:25 PM
Post tacos de lengua:
cl: up to 185#

Derek Weaver
02-16-2011, 02:37 PM
You in town towards the end of this week? I think I can peel away to get you the sled mid day Friday if you're around.

Arien Malec
02-17-2011, 09:42 AM
Friday afternoon would work. Actually in town for 3 days :-)

Arien Malec
02-17-2011, 06:23 PM
Thursday
weighed in at 186.4#
cl: up to 185#, almost hit 190# (need to keep the back set)
press: 110#x1, 95x3, 85x4
external rotations
Complex: 3x(row, pclean, fs, pp, bs, gm), 45#, 95#, 105#
chins

Derek Weaver
02-17-2011, 09:19 PM
Friday afternoon would work. Actually in town for 3 days :-)

3 whole days. Whoa. Just long enough to get used to the time zone shift again. :cool:

Sorry for the late notice, but if you can do the exchange around 1 tomorrow. I can meet you half way. I need to do it earlier if possible because I need to go from there to San Jose and don't know when I'll be back from San Jose.

Arien Malec
02-17-2011, 09:27 PM
Urgh. I'm flat out from 6am to 2:30.

Derek Weaver
02-17-2011, 09:52 PM
Crap. We'll make it happen soon.

Derek Simonds
02-18-2011, 10:32 AM
As close as you guys are you are like two ships passing in the fog...

Arien Malec
02-18-2011, 01:03 PM
As close as you guys are you are like two ships passing in the fog...

It's kind of crazy, isn't it...

Arien Malec
02-18-2011, 04:46 PM
Quick workout. Legs feeling dead.

cl: worked up to 175#

Arien Malec
02-19-2011, 03:44 PM
Saturday:
pcl: up to 165#, tried at 175 but not enough juice.
sq: up to 245#x3, 225x4 (deeper on 245, higher on the backoff set. Will stick with 245# next round as well, want clean-deep squats on all reps before I raise the weight).
goodmornings.

Arien Malec
02-22-2011, 08:49 PM
Second straight day of walking non-stop. Huge exhibition hall. Lots of meetings. Miles of walking.

Derek Simonds
02-23-2011, 05:56 AM
Exhibition halls play hell on my shins as well. That hard surface is tough to deal with.

Arien Malec
02-24-2011, 09:08 AM
Orlando Convention Center, half a mile end to end, walked back and forth multiple times x day, plus to and from hotel and to and from dinner, for 3 days. Eating well is difficult, so I ate a single protein/meal replacement bar at 1, and packed in the protein at dinner. I fear the worst :-)

Derek Simonds
02-24-2011, 10:42 AM
Orlando Convention Center, half a mile end to end, walked back and forth multiple times x day, plus to and from hotel and to and from dinner, for 3 days. Eating well is difficult, so I ate a single protein/meal replacement bar at 1, and packed in the protein at dinner. I fear the worst :-)

Man I should have asked which convention center. I work only about 20 minutes away from Orlando Convention Center and hey what do you know I am actually in my office this week. I know conventions have a flow all their own as far as timing and get togethers but if you are still in town and want to train or get together for a drink let me know.

Arien Malec
02-24-2011, 01:01 PM
Damn. I knew you live in FL, but thought I remembered it was farther South. As you say, though, my day was: wake up, go to meeting, meeting, presentation, meeting, meeting, presentation, meeting, dinner meeting, sleep for 6 hours.

Today:
Weight: 186#
cl: up to 175#, pulled 185# plenty high, just not a solid rack position. Will try again tomorrow.
press: 110#x1 (almost had second rep past sticking point), down for reps
chins
24kb swings with band tension.

Arien Malec
02-25-2011, 04:35 PM
Friday:
Cl: up to 185#, pulled 190# high enough, but no zip on the turnover

Shoulder feeling sooo much better. Tried muscle snatches with the empty bar, but still a bit of pain. Will delay snatching and jerking until slow muscle snatches are pain free.

Samuel Hughes
02-26-2011, 10:22 AM
Hey man-

I know your shoulder isn't completely better, but do you have any recommendations? My injury occured on an incline bench when I put the bar over the rack and tried to save it rather than dropping it behind me. I have gained a good bit of ROM but its still not right. Thanks in advance.

Derek Weaver
02-26-2011, 01:03 PM
Good to hear about the shoulder.

Arien Malec
02-26-2011, 02:20 PM
Thanks, Derek!

Sat:
Cl: up to 185#, no good at 190#.

Arien Malec
02-26-2011, 02:26 PM
I know your shoulder isn't completely better, but do you have any recommendations?

I see you are doing the Diesel rehab. Good stuff.

Three thoughts:

1) Get blood flowing to the affected area with higher rep targeted work
2) Pre-hab by strengthening shoulder imbalances
3) Continue work you can do without exacerbating the injury

For me, external rotation, band pull-aparts and band dislocates have been a life saver.

I did the Diesel rehab, found the areas that gave me just a bit of pain, and attacked those. Ice and ibuprofen right after is great -- get the blood flowing with the movements and use I&I to decrease the resulting inflammation.

Fortunately (or unfortunately) for me, the only movement that hurts is snatch and jerk; slower movements are just fine, so I've been keeping strength up with presses, rows, etc.

Arien Malec
02-27-2011, 03:13 PM
Sun:
cl: up to 185#
fs: 225#x1.5 (almost past the sticking point), 200#x3
refss: 95# complex

Derek Weaver
02-27-2011, 07:33 PM
On the band dislocates, I saw a thread elsewhere that advised not bringing the band/dowel back over head. Basically, go overhead backwards, but not forward.

I've been tinkering around a bit as I try and get my shoulders to open a bit and think this may be good advice.

Arien Malec
02-27-2011, 08:52 PM
Funny -- I've been doing that kind of instinctively... I've been working the area behind the head just to, but not over the transition point.

I've been going back through the log. Looks like I'm on par or just slightly under my strength level when I was 20# heavier than I am now. Kind of amazing. What's very frustrating to me is that adding 20# of weight only adds a minuscule amount of muscle. I'm hoping getting down to 10% BF will make adding muscle easier.

Derek Simonds
02-28-2011, 03:30 AM
You know the other thing that has worked real well for me to get my shoulders open more is what I saw on gymnastics bodies (I think). You hang from a pull up bar with a chin up grip and go into a slight pike. Play with your grip width to find where it stretches you the most. I love this stretch and can feel everything tearing free when I do it. I will also do it with a pull up grip on opposite days.

Nice job on the weight loss and strength.

Arien Malec
03-01-2011, 05:48 PM
Tuesday:
realized I can do snatch pulls, no problem. Stupid not to have realized this before.
sn pull: 135#x3x3, pulled to clavicles. I should be able to snatch 145 or 150# no problem when
a) My shoulder heals up and
b) My technique lacks suckage

cl: up to 185#

Did 3x8 slow muscle snatches. Hurt but in a good, got the blood flowing way. Much better.

Arien Malec
03-02-2011, 05:12 PM
Wed:
sn pull: up to 155#x1x3 to broomstick at mid-sternum
cl: up to 190# (5# over BW now)
press: 110#x2 (finally hit that extra rep), 95x3, 85x3
chins

Derek Weaver
03-02-2011, 11:40 PM
Nice work Arien.

Arien Malec
03-03-2011, 07:49 AM
Nice work Arien.

Thanks! I think Martin Berkhan made some kind of deal with the devil, where everyone who follows his approach as Rx'd gets great results.

Arien Malec
03-04-2011, 06:05 PM
Friday.
Lifting after wine = not a good idea.
sn pulls up to 155
cl up to 175, totally uncoordinated (see above).

Derek Simonds
03-05-2011, 03:58 AM
I generally try to wait until after the lifting is over... especially since I lift at 5:30 AM. :D

Arien Malec
03-05-2011, 09:50 AM
I generally try to wait until after the lifting is over... especially since I lift at 5:30 AM. :D

Good advice, good advice :-)

Arien Malec
03-05-2011, 03:54 PM
Sat:
sn pull: 155#x1x3
cl: up to 185#
bs: 245#x4, 225#x5
gms
chins

Derek Weaver
03-05-2011, 04:31 PM
Good stuff all around Arien. Booze + lifting is interesting.

How's the shoulder?

Arien Malec
03-05-2011, 04:52 PM
booze + lifting, never again. Particularly for oly lifting, where just a bit of wine and the coordination goes to hell.

Shoulder took a mild turn for the worse a couple days ago, but overall much better. Thanks!

Derek Simonds
03-06-2011, 04:00 AM
That was a cool story about Matt Biondi. When you get a chance to see someone at that high of a level perform it changes your perception.

Arien Malec
03-06-2011, 02:54 PM
Sunday:
cl: up to 175, tried at 185# for a couple of times, but got buried. Legs feeling the squats from yesterday.

Looks like my body comp has changed 1% in the right direction at the same weight over the last few weeks. I'm not an expert at the self-caliper stuff, so not certain, but seeming favorable.

Derek Weaver
03-06-2011, 06:40 PM
That's a good change in body comp. Even doing a self assessment that can't be far off. Could even be better.

Arien Malec
03-09-2011, 03:26 PM
Wednesday:
Hotel workout, sets to failure
goblet squat
db incline press
db row
pulldown

Derek Weaver
03-09-2011, 03:47 PM
Arthur Jones would be so proud.

Pretty good hotel workout.

Arien Malec
03-09-2011, 05:57 PM
Gotta mix it up every once in a while....

Arien Malec
03-11-2011, 05:10 PM
Friday:
Massive suck workout
cl: up to 175, no good at 190 or 185
fs: no good at 225, did 205x2, 185x3
24kg kb swings, 2x25
chins.

Arien Malec
03-12-2011, 01:50 PM
Saturday:
cl: up to 185#, tried at 195# but don't have the rack
sn pull: 135#x3x2, 155x1x2

Arien Malec
03-14-2011, 01:00 PM
cl: up to 185#, tried twice at 195#, feel like I'm getting closer.

Derek Simonds
03-14-2011, 01:52 PM
cl: up to 185#, tried twice at 195#, feel like I'm getting closer.

Are you video taping your lifts? Have you ever tried little plates? I know when I was O-lifting mainly I used the hell out of the 1 lb fractional plates.

Arien Malec
03-14-2011, 01:58 PM
Yes, although not consistently.

Good idea on fractional plates. I'm trying for modest jumps right now (5 lbs) but working in smaller increments is a good strategy.

Arien Malec
03-14-2011, 04:14 PM
Later:
ohs: 45#x12x2

Occasionally dull pain only. Good to get blood flowing. I've been doing pull aparts, face pulls and external rotations pretty consistently. Will work up the weights in OHS until I can do pain free OHS > PR sn.

Derek Weaver
03-14-2011, 04:41 PM
Later:
ohs: 45#x12x2

Occasionally dull pain only. Good to get blood flowing. I've been doing pull aparts, face pulls and external rotations pretty consistently. Will work up the weights in OHS until I can do pain free OHS > PR sn.

This is a good idea if you ask me, which you didn't ;).

Arien Malec
03-14-2011, 04:55 PM
Unsolicited advice always welcome :-)

Derek Weaver
03-14-2011, 05:06 PM
Indeed. Best advice I've received has come when I wasn't looking for any. Of course, this isn't one of those situations.

I've noticed that a fair amount of the training logs have a slow and steady approach in them lately. The smash your own face in thing may be dying out. I may be the last one who's gotten away from a bombs away approach to the CNS.

Arien Malec
03-14-2011, 05:28 PM
I've discovered, oddly enough, that:

1) Frequent high intensity low volume oly lifting is good
2) Infrequent high intensity, moderate volume in the slow lifts is good.

Particularly when combined with LG. So I'm mixing it up.

I'm thinking about going to every 4 days for the big stuff, rotating between FS + press + Rows and BS + Chins. So Oly, Oly + A routine, Oly, rest, Oly, Oly + B, rest rest, oly, A, etc. Or something like that.

Derek Simonds
03-14-2011, 05:57 PM
Unsolicited advice always welcome :-)

Glad to see that... seeing as how I was throwing some around. Watching your numbers over the last couple of months has really got me itching on the O lifts again. I like the template you just laid out. Of course I am still trying to intentionally Weaver myself at this moment so who knows where I am going.

Arien Malec
03-14-2011, 07:17 PM
I like how you introduced "to Weaver" to the lexicon.

I wouldn't be surprised to see you PR pretty quickly on a "Bulgarian minimalist" approach.

If you want to see this stuff for real, friend Glenn Pendlay on Facebook -- he posts videos of his team weightlifting sessions. Pretty unreal.

Arien Malec
03-15-2011, 02:41 PM
Tuesday:
cl: up to 175#, no juice for more.
bs: 245#x4, 220x5
chins

Arien Malec
03-16-2011, 11:19 AM
Weight yesterday: 185.4#. Went carb-crazy, 3 bowls of rice cereal with low fat milk, banana, bagel (with teh wheatz, oh noes), some processed corn "food", and chicken breast; dinner was a chicken sausage, gnocchi, greens, margarita, and a bowl of ice cream.

Weight today: 185.4#

Oops.

Derek Weaver
03-16-2011, 02:29 PM
Meh, with all the water retention from the carbs you may get a huge woosh effect. Even if you don't, think of it as a sanity bump.

Good choices by the way on the carb crazy.

Arien Malec
03-16-2011, 03:46 PM
One thing I learned from Lyle is how to carb up (even if I prefer LG for sustainable leanification).

I figure it was the whoosh and just plain not eating enough. I was full as hell, though.

Did another light OHS workout:
65#x10x3

Felt really good, better than 45#. Headed in the right direction.

Arien Malec
03-17-2011, 01:11 PM
Thu:
sn pull: 135#x3x2, 145#x2 (all to mid-sternum)
cl: up to 175#, legs very tired.

Derek Weaver
03-17-2011, 03:16 PM
Feeling good pop on those pulls? How's the shoulder feeling once you get to mid sternum with a snatch width grip?

Arien Malec
03-17-2011, 03:20 PM
I was a bit tired today, but hit the right height and quickly enough. Shoulder is fine until the turnover, but the OHS are doing the right thing. I figure a couple of weeks before I can snatch again....

Arien Malec
03-18-2011, 04:34 PM
Friday:
sn pull: 135x2x2, 135x3
cl: up to 185#

Arien Malec
03-19-2011, 03:00 PM
Saturday:
sn pull: 135x3x2, 145x2x2
cl: up to 185#
fs: 225x2, x1, 200x2
press: 110#x1 (uggh), 95x2x2
ohs: 95x5x3 (yay!)
chinese rows: 70# complex

Samuel Hughes
03-20-2011, 01:21 AM
Saturday:
sn pull: 135x3x2, 145x2x2
cl: up to 185#
fs: 225x2, x1, 200x2
press: 110#x1 (uggh), 95x2x2
ohs: 95x5x3 (yay!)
chinese rows: 70# complex

big day, what went right? so that I can copy you

Arien Malec
03-20-2011, 08:06 AM
Just another day. I'm sticking to the program I laid out a while back, just adding OHS for additional shoulder rehab.

Derek Simonds
03-21-2011, 05:57 AM
Nice work. Do you find it hard to really retract your scapulas when OHS'ing? That seems to be my biggest challenge. Its almost like adding the weight and moving my body I loosen my upper back. I might play with that some to see where I am right now.

Arien Malec
03-21-2011, 10:10 AM
Hasn't been a problem. OHS is a good form corrector. I've found the painball work on the ribs and scapulae has been really helpful

Arien Malec
03-22-2011, 05:41 PM
Tues:
Cl: up to 195#, PR. Who hoo!

Samuel Hughes
03-22-2011, 06:19 PM
Tues:
Cl: up to 195#, PR. Who hoo!

beast.

Arien Malec
03-22-2011, 08:54 PM
I wish, but I'm happy to be getting PRs at a lower bodyweight. Definitely recomp happening.

Derek Weaver
03-22-2011, 10:24 PM
I don't know how I missed that clean PR. Nicely done.

Arien Malec
03-23-2011, 04:26 PM
Thanks!

Wed:
sn pull: 145x3x3
cl: up to 185#
ohs: 95#x5x3
bs: 245x5, 225x4
chins

Derek Simonds
03-23-2011, 05:38 PM
Tues:
Cl: up to 195#, PR. Who hoo!

Nicely Done Sir!

Arien Malec
03-25-2011, 05:53 PM
Fri:
cl: up to 185#
(This seems to be my new "any day" weight).

Arien Malec
03-27-2011, 02:32 PM
Sun:
cl: up to 185#, easy, tried x2 at 200#. Probably should have hit 195#. Too greedy. I feel like I should be able to hit 200#, mental more than anything.
fs: 225#x2, 200#x2
press: 110#x2, 100x3
ohs: 105x5, x3x2
farmers walks, 100# each until grip failure.

Arien Malec
03-31-2011, 02:50 PM
Thu: first day back from 3 day trip. Fasted workout.

Included me hitting my ankles with the bar, and missing what should have been an easy rep of "heavy" squats. The less said, the better.

Samuel Hughes
03-31-2011, 03:19 PM
Thu: first day back from 3 day trip. Fasted workout.

Included me hitting my ankles with the bar, and missing what should have been an easy rep of "heavy" squats. The less said, the better.

Recently read a post on 70sbig about training the day after travel. Long story short, stay light and don't worry if things feel "off".

I was doing a bunch of 3-Position snatches yesterday and had one rep that was just money. Wish I had it on film, it was cool to feel something really click.

Arien Malec
03-31-2011, 03:54 PM
Seems I re-learn that lesson every time.

Good news on the 3-pos snatches. Particularly if you drill from the hang on down, it's a great way to hit the positions.

Arien Malec
04-01-2011, 05:47 PM
Another workout; scheduled impromptu sushi dinner, so added some volume here.

cl: up to 180#, failed at 190#. Uggh.
ohs: 135#x1, 115#x5x3. Ache, no pain.
115# lunges until failure
kb swings
chins

No plan, just do.

Arien Malec
04-03-2011, 01:22 PM
Sunday:
Meh. Uggh. Etc. Time for a lighter week, I guess. Second workout on Friday did a number on me.
ohs: did a couple @ 125, no pain, but weak.
cl: up to 175#. Played around with a few jerks, felt good!
farmers walks: 100# each hand until grip failure.

Derek Weaver
04-05-2011, 04:16 PM
Sunday:
Meh. Uggh. Etc. Time for a lighter week, I guess. Second workout on Friday did a number on me.
ohs: did a couple @ 125, no pain, but weak.
cl: up to 175#. Played around with a few jerks, felt good!
farmers walks: 100# each hand until grip failure.

Good news about the jerks and OHS.

Arien Malec
04-05-2011, 04:22 PM
Indeed! Thanks. Tried for some snatches today, but the ache told me no.

Tues:
CL: worked up to 185#
fs: tried at 225#, bleargh. Dunno why. Switched to deadstop front squats for a change, worked up to 195#
press: 95#x3x2
chinese rows: 70# hypertrophy complex.

Arien Malec
04-06-2011, 05:44 PM
Wed:
muscle snatch+ohs: 45x3+3, 65x3+3, 85x3+3, 95x3+3, 105x3+3
Feeling good.
cl: up to 185#, cleaned 195#, but pinned. See the deadstop work yesterday, plus some "putting it all together" issues that are preventing me from using the bounce.

Calipers tell me I have more LBM, but I'm so bad with the calipers, I dunno.

Arien Malec
04-07-2011, 05:21 PM
Still indications I have more LBM. :)

Thurs:
cl pull: 135x2x2, 145x2x2
cl: up to 185#

Derek Weaver
04-07-2011, 09:31 PM
Good stuff on the LBM.

How'd the muscle scnatches feel on the shoulder?

Arien Malec
04-08-2011, 12:53 PM
Muscle snatches were good. Real snatches hurt (even with 45#). But it's progress.

Arien Malec
04-08-2011, 04:44 PM
Friday:
cl: up to 185#
deadstop fs: 185x2, 170x3, 155x3
refss hypertrophy complex (tough after fs)
sled pushes: super hard on dirt
chins

Derek Weaver
04-09-2011, 04:41 PM
Friday:
cl: up to 185#
deadstop fs: 185x2, 170x3, 155x3
refss hypertrophy complex (tough after fs)
sled pushes: super hard on dirt
chins

Even an empty sled on dirt sucks. What's deceivingly hard is wet pavement. The sled moves easier, but you can't get traction for your feet.

Arien Malec
04-09-2011, 05:51 PM
Even an empty sled on dirt sucks. What's deceivingly hard is wet pavement. The sled moves easier, but you can't get traction for your feet.

Dry pavement tomorrow at the DMV. Will see how it goes.

Arien Malec
04-10-2011, 07:35 PM
Sunday:
sn pulls: 135x3, 145x2x3
cl: up to being pinned at 190# :( deadstop FS work doing a number on me.
OHS: 135#x1, x3x2, x2x2
Chinese rows: 75# hypertrophy complex
Sled pushes: 155# x 25 yards x 10. Wow. Strange combo of cardiovascular hit and muscular exhaustion. Legs gave out before my lungs did, could hardly walk.

Arien Malec
04-14-2011, 03:51 PM
Another meh workout post travel:
sn pulls: 135x3x3, 145x2x3
cl: up to 185#
c&j: 155x1x2, 145x1x3, not solid on the jerks. Very not solid.
deadstop fs: 185x1, 175x2, 155x3
chins

Samuel Hughes
04-14-2011, 06:11 PM
First time I remember you jerking in a while. day after travel too... gotta be happy with what you did.

I posted my snatch on my log yesterday, pointers appreciated!

Samuel Hughes
04-14-2011, 08:35 PM
also, a great presentation

http://www.youtube.com/watch?v=dBnniua6-oM

Derek Simonds
04-16-2011, 07:01 AM
Nice workout post travel. All I have been doing is traveling. One more long ass week to go and back to a semi normal schedule for me.

How did the jerks feel on the shoulder?

Arien Malec
04-16-2011, 10:45 AM
Jerks good. Still no love on the snatches, but they will come.

Travel takes it out of me on the strength size, but helps on the weight loss, oddly.

Arien Malec
04-16-2011, 04:23 PM
Sat:
cl: failed at 180#. WTF?
c&j: 145x1x3, 150x1x2, 155x1x2
dl: 295#x4, 265x5. (Embarrassingly light)
rows
sled push. 20m x 8 (high then low), 20m x 6 (all high)

Derek Weaver
04-16-2011, 05:02 PM
The classic lifts are odd. I remember getting pinned on a warm up clean and jerk at like 135lbs, then a day or two later cleaning that same weight and wondering if I'd mis loaded the bar it felt so light.

CNS stuff left over from traveling perhaps?

Arien Malec
04-16-2011, 07:41 PM
CNS stuff left over from traveling perhaps?

Possible. Or the deadstop FS, which seem to mess with me bad. Or too few calories over the travelling break. Or stress. Or....

Derek Weaver
04-17-2011, 04:26 PM
Oh yeah, deadstop FS will jack up many an additional movement in a workout plan.

I can't stand Anderson Front squats, deadstop anything, pause anything. DOMS like crazy.

Arien Malec
04-17-2011, 05:05 PM
And another day of getting pinned on a 175# clean. Deadstops are officially out of the program.

Derek Weaver
04-18-2011, 06:46 PM
Be interesting to see where you end up at following some rest. Deadstops may be a big beat down during, but a nice way to get big progress after a few days to a week of recovering from them.

Derek Simonds
04-19-2011, 03:57 AM
Based on your results I don't think I will ever try dead stops fronts. Did you feel like you had a sticking point that they would help get past? I know that Chile's coach programmed pause dead lifts and he has blown through his last plateau on deads. Whenever I think of dead stop front squats all I can think of is when I would catch a clean and just sit in the hole with it not being able to stand up. I think that is probably why I mentally have a problem with them.

Arien Malec
04-19-2011, 06:18 PM
I was getting pinned by 195# and 200#. Now I'd kill to get pinned at those weights :)

I figured I'd try them -- no permanent harm done.

Tues:
cl: up to 185#, pinned. At least that's getting pinned by 10# more :)

Arien Malec
04-20-2011, 06:49 PM
Mos def weaker. I don't think this represents muscle loss; as far as caliper testing shows, I'm on par on a lean mass basis. Perhaps worse glycogen depletion? Sled pushes wiping me out (one session per week?) The DS FS? Meh.

sn pulls: 135#x3, 145x3x3
cl: up to 185#, pinned.
bs: 225#x3, 205x4 -- major step back
chins.

Derek Weaver
04-20-2011, 06:56 PM
I'm still betting on a super compensation type of effect fron the dead stop front squats.

Dieting may have caught up with you though in some sort of way.

Arien Malec
04-20-2011, 09:14 PM
I'm hoping it's delayed stress. Am going to continue on the fat loss for another few weeks and then going to transition to maintenance for a month. Would like to get down to lean levels by summer (vain, I know). Am about 12-13% now.

Pizza tonight should help.

Arien Malec
04-22-2011, 05:40 PM
Another got nothing day. Amazingly crappy.

Derek Weaver
04-23-2011, 02:43 PM
I'm hoping it's delayed stress. Am going to continue on the fat loss for another few weeks and then going to transition to maintenance for a month. Would like to get down to lean levels by summer (vain, I know). Am about 12-13% now.

Pizza tonight should help.

Nothing wrong with a little vanity. Everyone likes to look good.

Arien Malec
04-23-2011, 03:59 PM
Yep. Plus, my muscle gain is total crap when I'm fat, so I'm hoping getting thin will help.

I'm going to take it easy this week, and see how it goes.

Arien Malec
04-24-2011, 07:16 PM
Recovery week.

sn pulls: 145#x3x3
cl: up to 175#
dl: 295#x3 (no backoffs)
chinese rows
press: 45x3, 65x3, 85x3, 105x2
no sled pushes :(

Arien Malec
04-26-2011, 07:14 PM
Shoulder has been stable but not better for a while. Co-incidentally, I've not be hitting it as hard.

OHS: 105#x8, 85x8, 65x20, 75x20

Hopefully that got the blood flowing.

Derek Weaver
04-26-2011, 08:51 PM
You been doing any sort of shoulder packing stuff? Like TGU or half TGU's?

Is there still pain or is it just weak and unstable?

Arien Malec
04-27-2011, 10:17 AM
Sore, although snatches definitely are a no no. I'll mix in some TGUs and overhead walks for sure. Feels much better after the OHS; just needs some blood flow.

Arien Malec
04-28-2011, 03:45 PM
dropped to 181# today. :eek:

One # in a day, so some pretty severe glycogen depletion. I either need to carb up bigger every 4 days, or go back to every 3 days. Weight dropping off my thighs before my lower abs. Frustrating male patterning.

Took another lighter day:

cl: up to 180#
bs: triples up to 225x3, 235x1
chins

Derek Simonds
04-28-2011, 04:06 PM
What is your lean mass / weight / BF% goal?

Arien Malec
04-28-2011, 11:35 PM
10% BF. Would like to be at 85kg at 10%; that would involve lean mass gain of about 8 lbs. Ideally, I'd like to be back at 94kg but at 10%; that would involve some serious lean mass. It's the right weight for my height, but perhaps not for my age.

Arien Malec
04-29-2011, 06:06 PM
Shoulder rehab:
OHS: 85#x15, 10, 13, 10 (wrists more than shoulders cutting reps)
band rotation work

Derek Simonds
04-30-2011, 04:52 AM
I am going to be in Vacaville and San Jose next Wednesday for meetings. I don't know how far you are from either place. Let me know if you want to get together.

Arien Malec
04-30-2011, 05:30 PM
Had a mad carb craving today, decided to go with it, and make this a workout day.
cl: up to 185#
dl: 275#x7, 295x3 (messed up the plates for the first round, too wiped for the second...)
db rows
press: 105#x2, 90x3, 70x4

Samuel Hughes
05-02-2011, 04:23 AM
can you give me a sample day eating and training schedule? I might give IF a shot for a couple weeks, see if I can handle it.

Arien Malec
05-02-2011, 08:31 AM
For fat loss, I do:

Eating window: 2pm-9

Rest days: break fast with a single 400-600 calorie high protein meal (protein powder + 0% yogurt is my staple), small snack (carrots, apples, etc.), 1200-1400 calorie dinner, high protein, low carb.

Training days: depends on when I work out.

2PM workout: 10g BCAA prior to w/o, break fast at 3 after training with a massive bowl of rice crispies, protein powder, 0% yogurt, and low fat milk; medium snack, larger dinner with higher carbs (roasted root vegetables is my fave). Aim for 20% under maintenance.

5:30pm workout. break fast with a single 400-600 calorie high protein meal (protein powder + 0% yogurt is my staple), a high carb snack pre-workout, workout, dinner as above. Aim for 10-20% over maintenance.

Workout every 3-4 days for fat loss, every 2-3 days for recomp/gain (I do the low volume oly training on reduced calories, obviously). For recomp, adjust up rest day calories (to 5-15% under maintenance) to get equal weight; for mass gain, adjust both rest and workout calories to get gentle weight gain (0.25-0.5 lbs/week).

Obviously, I don't do pure paleo; for paleo versions, use chicken/lean beef/fish for the staple protein and sweet potatoes for the staple carb.

If you are training hard every day, just do the recomp approach, and go much more modest variation between high and low calories.

Samuel Hughes
05-02-2011, 08:52 AM
nice. I used to do the yogurt and whey thing haha! Yeah I'm going to give this a shot but I doubt it will work. I tend to under-eat when given the opportunity. My sessions also tend to be longer, so I will probably need to start eating mid workout. Thoughts?


12pm, preworkout-Leucine+whey
12:30-1:15pm, during workout-whey+waxy maize
1:45pm (or when I get home), 24oz 93% beef, 1 cup dry rice (or equivalent in potatoes)
4pm, 6eggs, 1 scoop protein powder, spoon of coconut oil
8pm, 3 scoops protein power, serving of coconut milk

salad, kale, brocolli, collards, etc with every meal. its about 2900 cals at a 40/40/20 p/f/c split.

It at least looks good on paper, see if I can keep my sleep.



ps- if you are in the market for a new tennis shoe, I just ordered these off amazon. http://www.amazon.com/New-Balance-MT101-Trail-Running/dp/B003GXENRO/ref=sr_1_1?ie=UTF8&qid=1304351225&sr=8-1 predecessor to their new minimalist line, its a steal at $50.

Arien Malec
05-02-2011, 09:21 AM
You don't need the midworkout meal. If you are bonking during the workout, take in a few carbs preworkout. I'd swap out the evening protein powder for real food, and go higher carb on workout days.

Arien Malec
05-04-2011, 07:55 AM
Sick yesterday, meant to get a workout in. Flew to DC tonight, flying to Europe tomorrow, no workout in sight until Saturday. Can't complain, though.

Arien Malec
05-13-2011, 03:00 PM
Back from Europe. Two bodyweight hotel workouts, lots of walking, even more eating. Bodycomp went to hell.

Back yesterday, workout today:
sn: up to 115 for singles. Still a twinge but can snatch, so no complaints
sn pull: 135#x3x3
cl: up to 175
cl pull: 175x3x3
fs: 185#x3, 165#x4
chins.

Keeping it light, working back in.

Samuel Hughes
05-13-2011, 10:58 PM
Back from Europe. Two bodyweight hotel workouts, lots of walking, even more eating. Bodycomp went to hell.

Back yesterday, workout today:
sn: up to 115 for singles. Still a twinge but can snatch, so no complaints
sn pull: 135#x3x3
cl: up to 175
cl pull: 175x3x3
fs: 185#x3, 165#x4
chins.

Keeping it light, working back in.

hope europe was a little fun. way to be smart about working back in, thats impressive self discipline and, with the right mindset, it'll pay dividends in a few weeks.

Derek Simonds
05-14-2011, 04:11 AM
Glad you are back.

Arien Malec
05-15-2011, 04:22 PM
Nice to be back!

Sunday:
sn: up to 125#x1.
sn pull: 135x3x2
cl: had nothing....
fs: 185#x4, 165#x4
db rows
sled pushes x6

Arien Malec
05-16-2011, 06:29 PM
Quick workout:
sn: up to 125#
cl: again, had nothing.

Arien Malec
05-18-2011, 04:44 PM
Wednesday.
sn: up to 125#, failed twice due to wobbly arms; went up to 130#, same deal, went back to 115, then 125 where I failed due to wobbly arms
Pull is good, just messy at the top.
I'm going to do sets of singles at 120# until I can hit 15 sets easily.
cl: up to 175#, hard recovery.
Leg strength bleah.
fs: 185x4, 165x5

Slow and steady.

Derek Weaver
05-19-2011, 07:00 PM
Nice call on the singles at 120lbs. Density style or done whenever you are ready?

Arien Malec
05-19-2011, 07:54 PM
Density in effect. I do singles every minute or so -- call it 15 in 20 minutes.

Arien Malec
05-20-2011, 03:59 PM
Meh. Tried for a quick snatch workout today, and had lots of fails at 120#, and lots of fails at 115# as well. Something's wrong.

Derek Simonds
05-21-2011, 12:20 PM
Time to back away for a little bit? That or say F'it with a capital F and go out there and snatch 135!!!

Arien Malec
05-21-2011, 03:16 PM
Good advice, but I don't think so -- just upper body issues, not used to snatching, and still a bit weak with the sore shoulder

Saturday:
sn: Mills 20, 95#x1x5, 105x1x5, 110x1x5, 115, 120, F. Pulling fine, just nothing at the top.
cl: had nothing
fs: 185#x5, 165x6
rows
sled push x 8

Derek Simonds
05-23-2011, 06:09 AM
I have worked my way up to 185 X 3 X 3 on the FS and it was a lot harder then I remembered. I am hitting 185 X 3 X 5 tomorrow and then moving on up in weight. All I know for sure was that the last set was a grind. I don't think I would enjoy 185 X 5 at all right now. Nice work.

Arien Malec
05-23-2011, 09:33 AM
Thanks! I think 5 is a good point to move up. The big issue with higher rep FSs is upper body, but I think the rowing/chins I've been working on have been helping. I like this workout routine -- will stick with it a bit.

Arien Malec
05-24-2011, 04:30 PM
Ironic after this comment -- moved up to 195# and hit major upper back rounding....

sn: Mills 20, same workout as last time, moved up a notch.
j: up to 155#, failed at 165#
fs: 195#x2, 175x3
Chins.

Arien Malec
05-27-2011, 06:20 PM
Friday:
sn: Mills 20, hit up to 130#, better and better
c&j: nothing nothing nothing
fs: 195#x2, 185x2.
Same upper back rounding. All I can figure is that the snatches are killing my upper back.

Derek Weaver
05-27-2011, 06:32 PM
Makes sense. Good volume and increasing intensity on the snatches is probably wiping out the other lifts.

Good work though.

Arien Malec
05-30-2011, 03:51 PM
Thanks -- took one step back and one forward today:

sn: Mills 20: up to 125#
fs: 195#3, 175#x4
chins

Derek Weaver
05-30-2011, 06:38 PM
Is the next day going to be 20 reps @ 135 or back to 130, then 135?

I like density stuff a lot. Especially when done for strength rather than strength endurance. Strength endurance stuff leaves me with so much doms it isn't really any good.

Arien Malec
05-30-2011, 07:47 PM
Same workout until I hit all my reps. I'd move up when I hit 135#.

I need to add in this approach for jerks until I can jerk what I can clean. Then full-on Mills 20/20 (20 snatches, 20 c&j). But still working up the work capacity.

This, plus reps at a set weight are my staple go-to workouts.

Arien Malec
06-02-2011, 06:56 PM
Thursday:
sn: started with M20, got bored, ramped up to a single at 125#, failed at 130#
j: worked up to 155#
fs: 195#x3, 185x4
Definitely off my peak. Working on fat loss again -- 5 more lbs would help a great deal, but have to earn it first.

Derek Weaver
06-03-2011, 01:41 PM
Where are you failing on the snatch? On the catch or somewhere in between?

Arien Malec
06-03-2011, 07:19 PM
Just tired and under-fed.

Arien Malec
06-04-2011, 06:26 PM
Ate too much today so decided to workout. Wrong way to do things.

Shoulders starting to feel the snatches, so will be giving them a bit of a rest.

cl: up to 175#, failed at 185#. Pulling it high enough, but not fast enough under it.
fs: 195#x4, 175x4, bs 185x5. Last set was feeling like it wanted to be an all out set, but that's stupid on lower calories.

My body seems to be resisting going below 182-3#. I figure my body comp goal will be hit at 178ish but I've been down to this level a few times, and just resist. Might have to start actually obsessively planning and WAM.

Have a couple of trips coming up -- they generally help get through weight plateaus, since I don't eat much when travelling -- too much going on.

Derek Weaver
06-04-2011, 06:28 PM
WAM... uh oh. Not a bad idea though.

Re: snatches. Makes sense they would start to act up. Even ramping volume after the shoulder issue and not doing them for a while could add up.

Good on you for being smart.

Samuel Hughes
06-09-2011, 01:22 PM
weight loss often isnt linear. if you have broken that plateau in 2 weeks, try a refeed or add some cardio.

hit a 100kg clean today. I was pretty stoked.

Arien Malec
06-11-2011, 07:05 PM
'grats on the 100kg clean -- great work!

As for me, long travel + having someone put in a lifting platform in my workout area + time away with my wife = long break.

Came back to completed lifting platform. Yay!

Unfortunately, bike riding and hiking up hills yesterday and today got me tired out.

sn: singles up to 130#
j: 145#x1x5
fs: 195#x3, 185x4
chins.

Wanted to push sled, but events conspired against me.

Derek Weaver
06-11-2011, 09:38 PM
Sounds like a great way to come back though. Time with the wife, a new lifting platform, bike riding, hiking, a little lifting.

And it's not like that workout was even close to bad.

Looks like a real nice series of events.

Derek Simonds
06-12-2011, 05:14 AM
If you get a chance I would love to see a picture of your lifting platform. Nice workout.

Arien Malec
06-12-2011, 12:28 PM
Here's the platform. I had a local handyman/jack of all trades put it together. Super solidly built -- the bottom layer of ply is bolted AND Gorilla glued to the concrete.

One of these years, I'll replace the squat rack with a proper full rack. As you can see, the legs of the rack intrude a bit on the platform.


http://farm4.static.flickr.com/3472/5825751260_75f0163b65.jpg (http://www.flickr.com/photos/barrmalec/5825751260/)

Eduardo Chile
06-12-2011, 01:39 PM
Wow. Your platform look very nice! It also comes with a nice view.

Arien Malec
06-12-2011, 03:51 PM
Thanks!

And there's even a bit of breeze when I open the window just to the left of where I was standing when I took this picture. Too bad the doors you see open in, rather than out (and too bad the view I see when I lift is the storage shelves :))

Arien Malec
06-13-2011, 10:56 AM
Quick pre-travel workout:

sn: up to 130# for a single
c&j: up to 155#, cleaned 165# no problem, but no energy for the jerk
fs: 195#x4, 175x5

Weight is back to 183 or so, need to get it down 4-5#.

Derek Simonds
06-15-2011, 10:01 AM
I love your platform. I was thinking if I was lifting I would have faced the rack instead of the shelves. Weird how the mind works. Thanks for the picture.

By the way really nice job again on your FS. It just keeps on a moving.

Arien Malec
06-15-2011, 10:15 AM
Thanks!

It's funny -- when I back squat, I face the shelves, because that's how I walk it out, but when I FS or press, I face the rack (and the windows). I started snatching and c&j'ing facing the shelves because of how I setup the floor + ply + stall mat craziness I had before the platform -- I really should re-train myself to face the rack and window because it's a much less distracting view.

Arien Malec
06-17-2011, 06:08 PM
Long break, with travel, lower calories, etc. Dropped 2# -- too much too fast. I'm wondering if old guys need to drop much slower.

Today was a mess:
sn: up to 125#, failed twice at 130#
cl: up to 175#, hard recovery
fs: 195#x2, bs: 185#x8
chins.

Arien Malec
06-19-2011, 03:09 PM
Did rowing yesterday, big mistake. Also hiking today.

Shoulders a bit tender so skipped the snatches.
c&j: up to 145#, failed at 155. :confused:
press + pullup ladder, press at 95#. Didn't hit all rounds.
push sled: 8x25m. First two rounds were upper handles out, lower handles back, but legs were dead so last two were high handles all the way.

Nasty pumpkin + 0% greek yogurt + protein powder afterwards, then a much nicer bowl of farmer's market blueberries.

My birthday today. Time for reflection. Basically, I missed all my goals this year:

1) Oly comp: wimped out + shoulder injury. There was a comp yesterday that I might have made but was listed late, so grr.
2) Increasing total: Worked best ever sn from 130# to 140#, but then lost weight. Increased best clean to 195# at 185# bw. Last 4# weightloss have made a huge cut into progress.

OK, so I'm making decent progress on my fat loss goals, but slow slow slow. Wanted to be down to 180# and lean by now, looks more like 4 more # to 178# to get to 10%.

By age 42:

1) Hit bf% goal
2) Increase weight while staying lean to get back towards 187# (I figure 9-10# of muscle gain are going to take more than a year for me....)
3) Increase total
4) Do a comp or two.

Derek Weaver
06-19-2011, 10:07 PM
Happy birthday buddy. The whole Wendler idea of push and pull makes more and more sense to me.

Want to get lean (something on the in side), then maybe strength falls off a touch (out side). Good stuff and nice progress whichever way you slice it.

You'll get there in that competition, be in the right weight class (read: as lean as you want to be), and healthy.

Arien Malec
06-22-2011, 03:53 PM
Wednesday:
sn: up to 125#, no uumph to go higher
c&j: up to 155#, cl up to 165#
fs: 195#x1, bs 195x4, bs ladder 1, 2, 3x195#x2 ladders: Move up next time.
press ladder: 95#x1,2,3, 1, 2, 3, 1, 2
chins

Derek Simonds
06-23-2011, 08:37 AM
Happy Belated Birthday. I understand completely what you wrote. Best of luck moving on all your goals this year.

Arien Malec
06-25-2011, 01:59 PM
Thanks!

Saturday:
Mucho fatigue from ladders.
sn: up to 115 couldn't catch. Down, then back up -- much better, tried a few times at 125#, nothing. Pulling it fine, just wobbly on the catch; fatigue from press ladders, I guess.
cl: up to 175#, hard recovery.
fs: 175#x1, 2, 2
chin: bwx1,2,3,1,2,2

Fatigue for sure.

Arien Malec
06-28-2011, 02:28 PM
Two days of lower cals. BF down, so that's good, but....
sn: failed twice at 125# :(
j: no snap
bs ladders 205#x(1,2,3,1,2,3) -- went inside to eat
superset with
press ladders 95#x(1,2,3,1,1) -- arghhg.

Derek Weaver
06-29-2011, 01:45 AM
How low was the food intake?

Arien Malec
06-29-2011, 10:48 AM
One day was crazy low -- maybe 1200, all protein. Next day was more like 2000.

But I just calculated my postwork eating -- very insufficient. Eating that bigger high-carb meal just takes all the eating wind out of my sails. Makes sense why I'm dropping strength, but I should be dropping weight like crazy as well.

Derek Weaver
06-29-2011, 05:04 PM
1200 cals will definitely mess things up.

Derek Simonds
06-30-2011, 06:29 AM
I have so much respect for the approach you take towards your diet. I just don't get that detailed and the results are obvious I am not where I need to be.

Arien Malec
06-30-2011, 07:12 AM
Leangains is a great and flexible template.

I've had so much dietary self-delusion that I need to go a little OCD. Caliper measurement to get real about where my bodycomp is, judicious estimation of daily intake, and a single constant lunch (yogurt + protein powder + berries) allows me to stick to the diet, maintain a normal dinner with the family, and keep on track.

I actually need to get this better dialed in; I would think 1700 calories on rest days and 2600 on WO days would get me where I need to go; with an every 3 day schedule, that works out to 1#/week fat loss but I'm dealing with ravenous appetite on rest days and no appetite on WO days :confused:

Arien Malec
07-01-2011, 05:35 PM
Friday:
sn: hit 130#, yay!
cl&j: Blearch
fs: 175#x(1,2,3)x3 - yay!
chin: bwx(1,2,3)x3 - also yay!

BF% increased a tad? boo.

Three yays out of five ain't bad.

Derek Weaver
07-01-2011, 06:37 PM
Good job on the work out.

BF% = body dysmorphia? Or just water? I would think that a guy your size would never want to go below 1700 calories. that's less than 10 cals/lb of bodyweight. You'll get there, and I would bet you're closer than you think.

Keep fighting the good fight.

Arien Malec
07-01-2011, 07:43 PM
Caliper measurement, so no foolin', but water could do it, I guess.

Yes, I figure 2000 off, 2700 on is more sustainable, but that's a slow rate of fat loss.

Arien Malec
07-03-2011, 04:37 PM
Sunday:
mini workout:
sn: up to 125#, tried x3 at 130#
cl: up to 175#

Arien Malec
07-04-2011, 03:45 PM
Monday:
Happy 4th.
sn: up to 125, tried 2x at 130#
j: up to 155# (quite a gap)
bs: 205#x(1,2,3,1,1)
press: 95#x(1,2,3)x3

wussed on sled pushes due to recovery, did one armed farmer's walks to grip failure x 2 attempts each arm.

Arien Malec
07-05-2011, 03:29 PM
Putting fat loss on hold for a month or so, and going to daily lifting. Why? Goal #1 was stalling so might as well trade it for goal #2. Back to lose that last 5# in a month.

sn: up to 130#. OK, ugly pressout. But better than the miss yesterday.
c&l: still nothing, despite many attempts
fs: up to 205#, failed at 215#. Far cry from when I weighed 25# more.

Arien Malec
07-06-2011, 09:08 AM
Deep thoughts:

1) I do better on high frequency, high intensity, low volume work
2) I continually forget and re-learn that lesson
3) Muscle mass matters
4) I gain fat easily and lose muscle quickly
5) Leangains worked great to get down 20# without strength loss. The next 5# was a killer, though.
6) The jerk is the lift that's the most sensitive to muscle loss for me; clean recovery (and FS/BS) second-most

I've simplified my goal: Total the most possible as an 85kg lifter.

That implies a few things:

a) The leaner I can get to at 85kg, the more muscle mass I have
b) Getting lean is only good insofar as I use the leanness to gain muscle faster.
c) Higher total implies my snatch and jerk need to be higher

I have 4 variables I need to be tracking:

1) Caliper measurement (either abdominal or mid-thigh, either will do)
2) BW
3) Average daily max snatch
4) Average max rack jerk

Nothing else matters.

Arien Malec
07-06-2011, 12:50 PM
Today:
sn: up to 125#, bad top position for 130# twice. Hit 125 for a double, though....
c&j: hit 145#, jerk bad at 155#
bs: up to 245# for a hard single.
See deep thoughts above for interpretation.

Metrics:
184#, 32mm combined ab + thigh, 12% computed bf (by mirror a bit higher)
Average sn: 127.5#, average j: 150#.

Arien Malec
07-07-2011, 02:20 PM
Thursday:
sn: up to 130#, strong, but failed at 135#
j: up to 155#
fs: up to 215#

Metrics:
184.4#, 32mm ab+thigh, same computed bf%
Average sn: 128#, j: 152#

Derek Simonds
07-08-2011, 08:22 AM
Nice work. When you jerk are going from the rack position and is the 32 mm a caliper pinch measurement?

Thanks.

Arien Malec
07-08-2011, 04:17 PM
When I list "j" that's a rack jerk. And yes, the 32 mm is a combined caliper measurement -- 12 abdominal, 20 thigh.

Arien Malec
07-08-2011, 10:20 PM
Keeping on keeping on:
Friday
Didn't eat until 3 today.
sn: up to 130#
c&j: up to 155#, sharp, but failed at 160#
bs: up to 255#

Metrics:
182.8#, 31mm ab+thigh, 11.8% bf but lower LBM (glycogen)
Average sn: 128.5#, j: 152.5#

I have some vacation starting Wednesday, will keep up with the daily lifting until then and see...

Arien Malec
07-09-2011, 01:44 PM
Saturday:
Feeling sore....
sn: up to 130#
j: up to 145#, failed at 155#
fs: up to 220# (had more, didn't push it)
sled pushes: 155#x25m x 10

Metrics:
186.6#, 31mm ab+thigh, 11.8% (weight gain must be glycogen + food transit)
Average sn: 129, j: 151

Derek Weaver
07-09-2011, 02:21 PM
Pretty good snatch for being sore.

Arien Malec
07-09-2011, 03:02 PM
This daily training thing is odd like that....

Arien Malec
07-10-2011, 01:39 PM
Crash day.
Sunday.
Sn: up to 115#, failed x2 at 125#
c&j: up to 145#, failed at 155#
bs: up to 225#, failed at 245# (!)

It was just a no oomph kind of day. Call it CNS fatigue, or whatever.

Metrics:
185.6#, ab+thigh 31mm, 11.8% (add a % or so I figure)
averages: sn: 126.6#, j: 150#

Arien Malec
07-11-2011, 03:19 PM
Monday:
j: up to 150#, had to do lots of warmup work to get snappy.
sn: up to 125#, nothing at 130#
fs: up to 225#

Metrics:
184.8#, 31mm
Averages: bw: 184.7, lean mass: 162.7, sn: 125.8, j: 149.2

Arien Malec
07-12-2011, 12:52 PM
Last day before vacation. More no oomph.
Tuesday:
sn: up to 125#, failed at 135#
c&j: up to 145#, failed at 150# (!)
bs: failed at 255# (should have tried at 245#).

Metrics:
182.6, 31mm
Averages: bw: 184.4, lean mass: 162.5, sn: 125.8, j: 149.2

So after a week or so of this:

1) snatch seems unaffected, front squat went up, back squat about the same and quite variable, c&j and j variable and down.
2) BW, and bf% pretty constant: any variation in lean mass probably due to fluctuations in water, glycogen, and digestion more than anything else.

Derek Weaver
07-13-2011, 12:52 AM
I'd be interested to see how this worked out for you after maybe 2-3 months.

I would guess that your snatch would go up kind of all of a sudden. I don't know why I would guess that. Have a nice vacation.

Derek Simonds
07-13-2011, 04:12 AM
I am thinking your snatch is going to go up when you get back from vacation.

Arien Malec
07-19-2011, 08:07 PM
Tomorrow will be the test.

My guess:

First day, no good, totally weak.
Second day, good
Third day, PR.

Derek Simonds
07-20-2011, 06:28 AM
Tomorrow will be the test.

My guess:

First day, no good, totally weak.
Second day, good
Third day, PR.

So it is written, so shall it be done!

Arien Malec
07-20-2011, 01:03 PM
Tomorrow will be the test.

My guess:

First day, no good, totally weak.
Second day, good
Third day, PR.

Slight problem.

Was up in the mountains for 7 days. Cabins, morning activities for the kids, and all meals provided. Spent most of the time playing ping pong and reading, with some biking, walking and tubing in the river (including some gnarly tube pushes up the rapids -- hot new workout).

I did strict IF; and took advantage of all meals being provided including an ample salad bar by eating pretty strict "slow carb": greens, eggs, lean meats and beans only. Ate a lot, was full most of the time, but....

Came back at 180#. Some of that's glycogen, and I'm definitely leaner on the visuals, but some of that's real lean mass as well.... I caliper out at 11.5% BF; might even be true.

Today:
sn: up to 125#
c&j: up to 150# (ugly pressout)
bs: up to 225#, lost 235# over the front. Not recommended.

Felt weak -- don't know if that was in the head, knowing the weight loss, or what.

Metrics:
180.2#, ab+thigh: 29mm, 11.5% BF
Averages: sn: 125#, j: 150#, weight: 180.2#, lean mass: 159.5#
(average are today's values only)

Arien Malec
07-20-2011, 05:56 PM
Was frustrated by the noon session. I carbed up like crazy, and wanted to try squats again this afternoon. Decided to warm up with hang power snatches:

hpsn: up to 115#
If you are thinking: "wait, he can do power snatches from the hang with 115#, why can he only do full snatches with 125#", you are not alone.
bs: up to 235#.

Failed at 245#, the right way, this time. Sucks to be small.

Derek Weaver
07-21-2011, 12:35 AM
Wait a second, you lost a back squat off the front? That must have gotten the heart rate going.

Think it may be a flexibility thing at the bottom of the snatch that holds the weight back?

Arien Malec
07-21-2011, 07:46 AM
Wait a second, you lost a back squat off the front? That must have gotten the heart rate going.


Yep. I GM'ed the weight off the bottom, and couldn't finish. Nearly took my head off -- good thing the weight was light.



Think it may be a flexibility thing at the bottom of the snatch that holds the weight back?


It's definitely a first-pull issue. I don't think it's flexibility.

Derek Simonds
07-21-2011, 07:54 AM
I have seen that happen and it was ugly... Hope you are ok.

Arien Malec
07-21-2011, 05:16 PM
I have seen that happen and it was ugly... Hope you are ok.

Thanks -- not even a bruise.

Thursday:
sn: feeling strong - up to 130#, tried at 135# -- pulled it high enough but didn't get under it.
j: up to 155#
fs: up to 205#, tried at 225# but no go.

Metrics:
182#, 30mm ab+thigh
averages: sn: 127.5, j: 152.5, bw: 181.1, lean mass: 160

Arien Malec
07-22-2011, 05:54 PM
Friday:
no PR today; meltdown.
sn: up to 125#, tried at 135#, got it overhead just fine but forward.... Some technique issues.
c&j: meltdown...
bs: failed at 225# (!), did 135#x5x3

Arien Malec
07-23-2011, 01:57 PM
Saturday:
More meltdown. Slow as hell.
sn: up to 115# (!), way slow.
j: up to 150#
fs: up to 205#, failed at 215# (!)

metrics:
bw: 183.4#, ab+thigh: 31, 11.8% BF
averages: sn: 123.75#, j: 150#, bw: 182.1#, lean mass: 160.7#

Arien Malec
07-23-2011, 01:58 PM
Also of note: sleeping 9 hours/day. Slightly sore (legs and back).

Derek Weaver
07-23-2011, 02:35 PM
Planning on going everyday still? I would figure first few days after vacation are going to be pretty sore. Doesn't make slow bar speed and sore legs any more fun though.

Arien Malec
07-23-2011, 09:45 PM
6 days/week, yep. Will keep up with this 'til the beginning of August, then take five weeks of LG fat loss, then back to the daily lifting.

My hope is that the bar speed will increase as I adapt.

Arien Malec
07-24-2011, 02:33 PM
Sunday. Day off tomorrow.
sn: slow, but found my groove. Up to 125#, failed a couple times at 130#
c&j: up to 150#, narrowly missed 155#
clean: got pinned at 165# (!!!)
bs: more "got nothing" -- settled for a few sets of 5 at 135#

Metrics:
bw: 183.8#, ab+thigh: 30mm, lean mass 162#
Averages: sn: 124#, j: 150#, bw: 182.4#, lean mass: 161#

Arien Malec
07-25-2011, 09:15 AM
More observations: slept 10 hours last night, feel like I've been in a fight...

Arien Malec
07-26-2011, 02:48 PM
Felt way better by end of day Monday. Went climbing with my daughter at the local climbing gym - good memories for when I used to climb (real rock faces) back when I was her age.

Tuesday:
sn: up to 125#, nothing at 130#
j: up to 150#, no good at 155#
bs: up to 225# (!), failed above that.

So WTF?

Metrics:
bw: 182.8#, everything else pretty static.

Arien Malec
07-27-2011, 06:18 PM
Wed.

sn: up to 135#. That's probably a PR for under 85kg bw -- hard to assess because my strength really started to drop off under 85Kg but I wasn't able to snatch due to my shoulder.
j: up to 155#
fs: up to 205#, failed at 215#. I need to learn that work to max means "work to a smooth and fast max with good form, not a grinder"

Forgot to weigh in before eating today, but figure 183#

Averages:
sn: 125#, j: 150#, bw: 183#, lean mass: 161.5#

Arien Malec
07-28-2011, 04:02 PM
Thurs:
sn: fell apart. Missed 125# and 130# despite getting the bar well high enough. No coordination.
c&j: up to 155#
bs: forget about it.

Metrics:
bw: 182# despite ice cream and such nightly. Everything else the same
averages: 183#, 161.3#, 123#, 152#

Arien Malec
07-29-2011, 03:29 PM
Friday:
sn: up to 125#, pulled 130# just fine but soft turnover on top.
j: up to 155#
fs: up to 205#, didn't try for more.

Metrics:
bw: 183.2#, %bf same.
Averages: 183#, 161.3#, 125#, 152.5#

Arien Malec
07-30-2011, 11:29 AM
Decided to do two training sessions today.
Good application of "how you feel is a lie" for the AM
sn: feeling beat up and slow, warmed up with 105# (about 78% of 1RM) for 3x2, then moved up slowly, 115#, 120#, 125#, and 130#
j: same deal, warmed up with 135#, moved to 145#, 155#, then 160#

Stats in the afternoon session.

Arien Malec
07-30-2011, 04:28 PM
Afternoon:

Went for a hike with my son, came back, rested, then:
sn: up to 130#, almost had 135# twice
c&j: up to 155#
bs: up to 245#, then 205#x3x2

I'll feel it tomorrow.

Arien Malec
07-31-2011, 02:40 PM
Don't feel it so much today :)

Heavy yardwork, then:
sn: up to 130#, had 135# overhead
j: up to 150#
fs: 205#, slow

Metrics:
Weight: 187.2# -- much of that is food transit...., no movement on the caliper
averages: bw 183.9#, lm 162.2, sn: 126.6, j: 154.2

Arien Malec
08-02-2011, 03:26 PM
Monday - off
Tuesday
sn: up to 135#, had 140# overhead
c&j: up to 160#, near miss with 165#
bs: up to 235# grind, then 225#x2, 225#x1 - some weird ankle thing going on.

Metrics:
bw: 186.6#, up two mm caliper so 32mm combined, 12.12% bf, 164# LM
average: sn: 127#, j: 156#, bw: 185.1#, lm: 163#

Left to my own devices, at this point, I'd go for 4 weeks of fat loss to give myself some running room for more mass gain. But I'm doing the Pendlay seminar on the 14th, so will hold off until then.

Arien Malec
08-02-2011, 03:30 PM
A note for the future: I got the 135# lift by first doing a snatch pull, then thinking: "pull, get under, up" -- my mechanics for the pull were way better than my mechanics for the full lift. Odd.

Derek Weaver
08-02-2011, 06:20 PM
It's funny how those little cues work out. Like in the deadlift, DJ's "chest up, wiggle your toes" cue is the missing key for getting the hips to hinge.

Good stuff on 135, and 140, 145, 150 etc are on their way to falling.

Arien Malec
08-02-2011, 07:14 PM
Good stuff on 135, and 140, 145, 150 etc are on their way to falling.

Hope so. 155 (70 kg) is my mental dividing line between sucks and doesn't suck. I figure more practice and more mass will get me there. My goal of 85kg at 10% bf seems very doable and correlates nicely with increases in the main lifts.

Arien Malec
08-03-2011, 01:05 PM
Wednesday:
sn: up to 125#, very wobbly at the top. Pulling it high enough with room to spare, but nothing on the catch. Shoulders need strengthening, I guess.
j: up to 155#
fs: 205# grind.

Metrics:
bw: 183# (wasn't hungry yesterday, food transit issued resolved, it seems), ab+thigh: 31mm, 11.82%bf
averages: bw: 185.3#, lm: 163, sn: 129, j: 156

Weight and lean mass consistent with a 2-3# lean mass gain.

Pete Gordon
08-03-2011, 03:58 PM
When you say 'very wobbly at the top', do you mean when in the catch position ?

How long have you been doing weightlifting for ?

How lean do you think you'll get ?