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Arien Malec
08-03-2011, 06:15 PM
Yes, in the catch position.

I'm 41, have been weightlifting for 4 years. I ran my weight up to 94kg twice, trying to gain mass, but my lifts never did much, so I've been engaged since November in getting fat down. My goal is to be 85kg at 10% BF or so, I'm 83kg at 12+% now. So very doable.

Afternoon session:
sn: up to 135#
j: up to 160#

Revised averages: sn: 131#, j: 157#

What was the difference morning and afternoon? Food and time, I guess (morning session was fasted).

Pete Gordon
08-04-2011, 02:46 AM
I find I work better in the afternoons. I'm more productive at work in the mornings...not sure what's going on there.

That's some very realistic goals. I'm aiming for about 10% bf myself...which'll scrape me into the 62kg class.

Arien Malec
08-04-2011, 12:12 PM
Thursday:
Wanted this to be a punch the clock workout.
sn: up to 130#
c&j: up to 155#
bs: 135#x5x2

Metrics:
bw: 187# (pizza last night), ab+thigh: 31mm
averages: bw: 186#, lm: 163.7#, sn: 132#, j: 157#

Pete Gordon
08-04-2011, 04:06 PM
everyone has weird days in the office!! It's a good thing that it's a long term pursuit hey!

Arien Malec
08-05-2011, 01:21 PM
OK, this one was supposed to be a punch-the-clock workout as well, but I got stupid.

sn: up to 130#, felt light, so tried for 140#, had it overhead a bunch but no go. Didn't help that my first rep I had my son yelling at me in the background.
j: up to 155# (at this point, I got sensible)
fs: up to 205#

bw: 185#, same caliper measurements
averages: bw: 186#, lm: 163.7#, sn: 132#, j: 156#

Arien Malec
08-05-2011, 09:17 PM
Then went climbing with my daughter. Climbed a bunch of 5.10a routes -- forearm endurance is the limiting factor for 5.10b. Feels good to be able to do this; not something I could be doing with her when I was 20# heavier.

Derek Weaver
08-05-2011, 10:10 PM
Looking good on the workouts.

Where do you go climbing?

Arien Malec
08-05-2011, 11:30 PM
Ironworks in Berkeley. She's on the teen team there - she and her friends climb pretty much every day.

Arien Malec
08-06-2011, 10:42 AM
Random observation: I've been eating high carb + protein meals after working out. Often, the net effect is extremely depressed appetite. Yesterday, I had yogurt, protein powder, rice krispies, low fat milk, bread and a bit of butter. Call it 1800 calories max. Had absolutely no appetite.

Arien Malec
08-06-2011, 11:26 AM
Saturday morning:
sn: up to 135#
c&j: failed jerk at 150# -- shoulders and back sore and weak from climbing

Will withhold comment until afternoon post-food session.

Arien Malec
08-06-2011, 06:21 PM
Saturday afternoon. Meh.
Wobbly in the catch for snatch at 135#, nothing for jerk, did a few sets of 135# bs.
Lesson: eat more the previous day.

Metrics:
Average: bw: 185.4#, lm: 163.1#, sn: 133#, j: 156#

Arien Malec
08-07-2011, 02:53 PM
Sunday:
sn: up to 130#
j: still awol
fs: up to 215#

Arien Malec
08-07-2011, 04:00 PM
After a bit over three weeks of this daily lifting experiment:

I've gained about 4.5# bodyweight, about 3.5# lean mass. The lean mass gain would seem to explain the rise in average snatch and jerk; over the past week, as my weight has stabilized, so have the major lifts.

I'm going to take a down week (work to comfortable max in snatch and j/c&j and work to comfortable single front squat Tuesday-Thursday, off Friday and Saturday) preparatory to the weightlifting seminar, then take off 4# and do the whole experiment again

Pete Gordon
08-08-2011, 03:40 AM
I'm going to take a down week (work to comfortable max in snatch and j/c&j and work to comfortable single front squat Tuesday-Thursday, off Friday and Saturday) preparatory to the weightlifting seminar, then take off 4# and do the whole experiment again

Sounds like a good plan.

Derek Simonds
08-08-2011, 05:58 AM
That is pretty darn cool. Nice work all the way through the last 3 weeks.

Arien Malec
08-08-2011, 08:51 AM
Thank you, sir!

Arien Malec
08-09-2011, 12:36 PM
Down week workout. Medium sn, j, fs. Over and out.

Arien Malec
08-09-2011, 04:37 PM
Fuck down week. Reading too much Broz lately. Feeling way weak.

BS: up to 225# (what?), down to 205#x3x3

Arien Malec
08-10-2011, 11:51 AM
Wednesday AM:
sn: up to 130#
c&j: up to 155#
fs: up to 205#

Arien Malec
08-10-2011, 05:18 PM
Afternoon:
sn: up to 130#
bs: up to 225# (uggh again), down to 205#x2x3, 215#x2

Derek Weaver
08-10-2011, 06:36 PM
Are you hitting the rep at 225, or dumping?

Nice on the snatch though.

Arien Malec
08-10-2011, 07:14 PM
I'm hitting the rep. Probably good for a bit more, but I'm trying for quality maxes, not grind it out maxes. God forbid I dump 225#, feels lame enough hitting it as a max :)

Funny that I can still hit the snatch despite being sore and tired.

Arien Malec
08-10-2011, 07:22 PM
John Broz on squatting frequency
Ideally, a 1RM followed by 90% or greater for multiple sets of 2-3 reps. 14x/week.

Arien Malec
08-11-2011, 01:06 PM
The craziness continues:
Super sore today.
sn: up to 130#, lost 135# just back and just front.
c&j: up to 155#
fs: up to 205#, tried at 225#, too big a jump. Should have done 215#, then 225# if that worked out.
Also did some kb squat jumps (reading the SST Manual and got inspired).

Arien Malec
08-12-2011, 02:01 PM
Pounded yesterday.

Today:
sn: worked up to 125#, failed at 130#
j: up to 150#, failed at 155#
bs: 135#x2x2 to keep things moving

Light tomorrow.

Derek Simonds
08-13-2011, 06:00 PM
I probably asked this before but have you ever tried micro loading? I had a lot of success with that when I was O Lifting all the time. I could do 1 lb increments and feel good about getting improvement.

Arien Malec
08-13-2011, 06:20 PM
Yep, and it was one of those great ideas that I forgot to implement. I have the little plates, just need to use 'em. Thanks!

Going to the Pendlay Seminar tomorrow and resting up today.

Think I'll run Leangains fat loss like so:

Light days: snatch, c&j, fs to easy max (no retries, fast on the fs, etc.), low cal, low carb, walks.
Heavy days: light day lifts in the morning with BCAA, moderate carb up afternoon, sn, c&j and bs to max + backoff sets, eat eat eat.

Figure 2 heavy days, 5 light days per week.

Arien Malec
08-14-2011, 08:27 PM
Pendlay Seminar. Very awesome. Lots of stuff made sense to me based on the the way he teaches the lifts. For the first time, I feel I have a fighting chance on correct technique.

sn: worked up to 60kg, spent a lot of time fighting for 65kg, had it every way but good (forward, backward, etc). I have this weight, just need to bring it in.
cl: worked up to 84kg (185#). Didn't have anything more.
j: had to leave early (late actually, but the seminar ran more than an hour late, with the California Strength team working up to PR attempts on both sn and c&j). Also had a bad cramp.

Derek Simonds
08-15-2011, 04:26 AM
Glenn is a great coach. I trained with him when he was in Texas. I really enjoyed watching him coach his athletes and the pointers he gave me.

Arien Malec
08-15-2011, 07:03 AM
Yep. His progressions just make sense, and his athletes have a hugely impressive technical mastery of the lifts and are strong as hell. We got to see them work to attempted PRs. There's a huge difference between seeing a lift on YouTube, and seeing Jon North explode on the bar, and the sound his hips make on contact.

Derek Weaver
08-15-2011, 03:24 PM
the Pendlay seminar sounds like it was great.

Those guys are stroooooong.

Arien Malec
08-15-2011, 06:41 PM
^^^^

YES on both counts.

Arien Malec
08-15-2011, 06:42 PM
Monday. Destroyed from yesterday.
sn: up to 130#
c&j: up to 150#, j really slow.
fs: up to 185#

Arien Malec
08-16-2011, 08:16 PM
Tuesday. Still destroyed.
sn: up to 130#
j: up to 155#
fs: up to 195#

Eduardo Chile
08-16-2011, 08:49 PM
Seminar sounded awesome. Way to keep working through the soreness.

Arien Malec
08-17-2011, 07:56 PM
Highly highly recommended.

Today, still destroyed.
sn: up to 120#, couldn't keep anything else overhead. WTF? Orly? etc.
c&j: up to 155#
bs: Failed at 225#. Failed at 205#. Gasp. Had 185#x1, x2, x2
Yes, I went higher on front squats yesterday.
press (experiment): up to 115#, down to 95X2x2

Weight loss sucks....
Dealing with some odd bloating as well -- my ring doesn't come off my ring finger well. Something's going on.

Arien Malec
08-18-2011, 08:22 PM
Was going to skip today, decided not to.

Behold the power of eating (had big food yesterday, including 2 bowls of ice cream - didn't help body comp but):
sn: up to 135#
j: up to 155#
fs: 195#x2, 205x1, 215x1, 220x1 (the last because it's a nice metric round number)

Derek Simonds
08-19-2011, 09:51 AM
Was going to skip today, decided not to.

Behold the power of eating (had big food yesterday, including 2 bowls of ice cream - didn't help body comp but):
sn: up to 135#
j: up to 155#
fs: 195#x2, 205x1, 215x1, 220x1 (the last because it's a nice metric round number)

100 KG's!

Arien Malec
08-19-2011, 07:42 PM
Indeed!!

I've hit 225# for a single before, but when I weighed 10kg more.

Today:
sn: up to 130#
c&j: up to 155#
fs: 195#x2, 205#x1 (felt slow, so stopped)

Derek Weaver
08-19-2011, 11:25 PM
Good workout on the 220, and also good work today after hitting what I would guess is a PR on the front squat considering you're 10kgs lighter?

Arien Malec
08-20-2011, 09:15 AM
PR for weight class, yes.

The bad news is that I've pretty much given up on weight loss -- even the reduced workouts raise my appetite sufficiently that I give up on reduced cals.

So I either need to go back to what worked for LG, or do RFL.

Arien Malec
08-20-2011, 11:33 AM
Saturday morning (uncertain as to whether there will be an afternoon session):
sn: up to 135#, 135#+0.5kg, 135#+1kg (62.2kg -- that would be a BW PR)
j: up to 160#
bs: up to 100kg, had nothing (!) beyond that.

Derek Simonds
08-20-2011, 12:06 PM
Yeah micro loading!

Arien Malec
08-20-2011, 01:26 PM
Forgot -- meant to give you major props.

Arien Malec
08-21-2011, 01:42 PM
Sunday:
sn: up to 135#, not as crisp as yesterday
c&j: up to 155#
bs alternated with 24kg kb jumps: 185#x3, 205x1, 225(f), 225 (see note), 185x2x3, 205x2

NOTE: I've been doing back and front squats rock bottom without a belt lately. I hit 225# easily with a belt, had nothing without a belt. Clearly, the belt is becoming a crutch.

Derek Simonds
08-21-2011, 01:52 PM
Forgot -- meant to give you major props.

Brother you are the one who lifted the weight not me.

Arien Malec
08-21-2011, 02:37 PM
Brother you are the one who lifted the weight not me.

Well, I had those microweights just sitting there not doing anything until you reminded me.

Derek Weaver
08-21-2011, 03:49 PM
I say use the belt.

I'd been pulling without it, but once I figure out this hip/low back thing I'll be doing every lower body barbell lift with a belt.

No reason not to if the weights go up and the injuries go down.

Arien Malec
08-21-2011, 05:36 PM
I go back and forth. If I drop down the weights and get my beltless and belted max back in line, I might go back to it. I figure there's some something I'm missing, either in strength or tightness or something, and squatting beltless might help correct it. Dunno.

Afternoon session:
sn: up to 130#, missed 135# front and back, but I wasn't feeling the groove of the form.
j: up to 155#.
(Jerks are bumming me out -- I had a max of 175# a couple of years ago, when I was much heavier. Snatch and cleans have gone up, but not the jerk).
fs: up to 205#, had more but 205# went up slowly.

Derek Simonds
08-22-2011, 05:53 AM
I go back and forth. If I drop down the weights and get my beltless and belted max back in line, I might go back to it. I figure there's some something I'm missing, either in strength or tightness or something, and squatting beltless might help correct it. Dunno.

The only time I squat or dl without a belt is if I am traveling and I forget it at home. I think it was Smitty with DieselCrew who would have his trainees put on the belt looser then normal and then put something in the belt and they would have to get set and do the reps without the ball or whatever it was dropping out. He only did that at lighter weights but it taught them how to stay tight throughout the entire lift.

Arien Malec
08-22-2011, 07:31 PM
Monday:
sn: up to 130#
c&j: up to 145#, nothing with 155# (!)
bs: 205#x2, 225x2, 235(f) (!!), 205x2x2

Beltless again.

Feeling like crap today, but had plenty of strength for the snatches; just off on technique at the heavier weights.

Arien Malec
08-23-2011, 07:40 PM
Tuesday:
sn: up to 130#, 135#, 135#+ 1.2kg, 135#+1.8kg. Tried at 140# but no juice left.
My microloading weights are 260-280g each.
That's a PR for weight class
c&j: up to 150#
fs: up to 215#, no juice for 100kg.

Arien Malec
08-24-2011, 07:06 PM
Wednesday.
Very tired.
sn: up to 135#, failed x2 on 130# but knew where the form issue was, and corrected. 135# came up fine despite being tired as hell, 140# was narrowly missed
c&j: Up to 160#
bs: up to 235# (belted for 225# and 235#)

Arien Malec
08-25-2011, 07:13 PM
Thursday. IT band hurting.
sn: up to 135#, narrow miss again on 140# -- this too shall fall.
c&j: up to 150#, failed at 160#
fs: up to 230# (belted for 220# and 230#)

So... WTF with my front squat and my back squat being essentially equal? (Of course, as DVS would say, the proper ratio for FS and BS is 150% of current).

I'm delaying on the weight loss because the daily lifting is going so well, but I'm also feeling chunky. Dunno what to do -- would appreciate objective feedback. Weight isn't out of control (188.2# now, could get it quickly under 85kg), but I'm drifting from lean but not ripped (12%ish) to not quite lean (13-13.5%).

Arien Malec
08-26-2011, 06:54 PM
So decided to go for weight loss. With the amount of eating I'm doing, I'll be up another couple of pounds quickly, which is that much more to lose.

Back to LG + RPT 2x/week with medium weightlifting (work to easy max) 2x/week.

Today:
sn: up to 125#, all uncoordinated for 130#.
j: up to 155#
bs: up to 245#x2, 225x3
press: up to 105#x3, 95#x4, 85#x4
3 sets of chins

Derek Simonds
08-27-2011, 04:41 AM
It is tough when you start to feel chunky.

Arien Malec
08-27-2011, 08:25 AM
In 5 1/2 weeks, I gained 6-7#s (assuming my weight on 7/20 of 180 was an anomaly due to dehydration and glycogen depletion). That's crazy. I wasn't trying to gain weight, just eat for recovery.

Derek Simonds
08-27-2011, 08:46 AM
It happens. Do you estimate that about half of it is muscle and half is fat?

Arien Malec
08-27-2011, 10:09 AM
The first 4# were 3/4 muscle; the last 2-3 probably 1/2 and 1/2. The first bit of weight gain was rebound.

Arien Malec
08-27-2011, 08:07 PM
More climbing today with my daughter. Got a couple V1 bouldering problems, still no hand/grip endurance for more extended work. Fun to do something where I'm so far behind my daughter.

Arien Malec
08-28-2011, 01:20 PM
Sunday - light session.
sn: up to 135# for a single, just missed at 140#. Did lots and lots of work on the transition to the floor to the below the knees position, and from below the knees to the power position, trying to keep my back tight and hit the positions.
145# halting deadlifts, same drill as above
j: 135#x3, working starting position and weight balance on the split.

Weight 185# with improvements in caliper measures. (Improvement was so dramatic that I wonder if cortisol-induced water retention was an issue before).

Arien Malec
08-28-2011, 04:37 PM
Afternoon: more climbing with my daughter. Same result as yesterday: two V1 routes, had nothing top roping (arm/hand fatigue).

Arien Malec
08-30-2011, 07:16 PM
Quite a day today:
sn: up to 135#, almost had 140# (that's common refrain)
c&j: up to 165#
fs: up to 235#x1, 215#x2
push press: 135#x2, 120#x3
barbell hip thrusts: 135#x5x2
clean dls: 225#x1x2 (too much), 185#x2x2
one arm farmer's walks.

Derek Simonds
08-31-2011, 06:02 AM
That was a nice amount of work. Really good numbers on the C&J.

Arien Malec
08-31-2011, 08:36 AM
Thanks! Forgot to note: the FS is a PR tie, I believe.

Arien Malec
09-01-2011, 07:13 PM
Thurs:
c&j: up to 170#
cl: up to 185#, failed at 195 and 190 but near miss on 190#.
sndl working the floor to btk and btk to power positions: 135# for various complexes.

Arien Malec
09-03-2011, 02:54 PM
Saturday. Strange day.
Down 5# in 8 days, which is insane. Some of that is water/glycogen/food transit.
sn: up to 130#, nothing for higher
c&k: up to 155#, same
bs: up to 245#x3, 225#x4
press: 105#x2, 95#x3, 85x4
sled push: 10 pushes @ 155# x 20m

Derek Weaver
09-03-2011, 06:40 PM
Nice work on the snatch. Seems 130 is happening more and more eh? Good stuff.

Arien Malec
09-03-2011, 09:01 PM
130/135 are pretty routine everyday weights, yes. When I start adding weight again, 140# is in easy grasp. Then slow march up to 70kg (155#).

Arien Malec
09-04-2011, 12:07 PM
Sun:
btk j: 135x2x3, 155x2x5, 165x1x3

Arien Malec
09-04-2011, 07:45 PM
Sunday evening.
So here the logic, such as it is. I binged up on stuff after the jerk workout, between about 12:30 and 2:30 today. Then got appetite under control, went for a hike, and was feeling pretty done for the day eating wise. Started to get slightly hungry around 6 and could have gone either way. My wife was going out to get Mexican for herself and the kids.

So mister logic steps up and says: hey, get a carne asada plate with extra tortillas and get in an extra squat workout.

So this is insanely stupid logic, but whatever.

FS: up to 240#, absolute PR at any bodyweight. Then down to 220#x2 and 185#x2

Postworkout carne asada plate --- good.

Arien Malec
09-06-2011, 09:06 AM
Weight oddities.

Saturday morning: 183#. Saturday afternoon: big workout. Saturday evening: big eating
Sunday morning: 186#. Sunday afternoon: jerk workout, Sunday evening, moderate-big eating
Monday morning: 188#. 22 hour fast, Monday evening: moderate eating.
Tuesday morning: 187#.

Haven't calipered but eyeballs out at more or less the same %BF.

Arien Malec
09-06-2011, 06:59 PM
Tuesday:
sn: up to 135#, 140# (PR tie), 140# + 1kg (solid PR)

Arien Malec
09-06-2011, 07:40 PM
greater than 3/4 bw snatch, btw.

Also, calipers confirm no fat gain. I should bottle whatever the hell is going on with me (supercompensation from my month of daily training, I suspect).

Arien Malec
09-06-2011, 10:05 PM
Re-read the log: C&J of 170# from last week was a PR as well.

So PRs in Snatch, C&J and FS over the past week. This daily lifting stuff works.

Arien Malec
09-07-2011, 08:24 PM
Wednesday:
Didn't eat much today, feeling very dizzy, and had an abbreviated workout.
sn: up to 135#, almosted 140#
c&j: up to 155#, no love past that, getting dizzy and sloppy.
bs: up to 245x3, 225x2, about to tip over.
push press: 135#x2, x1
bs: 185#x6 (could have gone much longer but worried I was going to fall over).

Then ate root vegetables & chicken wings, and followed up with a massive bowl of corn flakes, yogurt, protein powder and milk.

Derek Simonds
09-08-2011, 01:44 PM
Tuesday:
sn: up to 135#, 140# (PR tie), 140# + 1kg (solid PR)

Hell yeah and hell yeah on all the other PR's also!

Arien Malec
09-08-2011, 08:22 PM
^^^
Many thanks!

Back to daily lifting it seems.
sn: up to 135#, near miss at 140#
bkn jerk: up to 165#x1x4
fs: up to 100kg, down to 205# -- odd tweaks from the high rep BS yesterday
sn dl, working the positions with 145# (should have gone lighter after the fatiguing work above).

Arien Malec
09-10-2011, 02:06 PM
Climbing yesterday, plus snatch drills with the empty bar and 95#.
Did a bunch of V1s and a couple V2s

Today:
snatched up to 125#, just shot for anything more. Went inside and ate some food, will try again in the afternoon.

Derek Weaver
09-10-2011, 02:55 PM
Nice job lately Arien. Frequency within the limit for the day just makes sense with Oly stuff it seems. Not quite Broz-like, but similar.

Arien Malec
09-10-2011, 05:31 PM
Similar but different. It's all Bulgarian-lite. The only difference between what I'm doing and all out Bulgarian is the frequent pauses to punch down the weight.

Afternoon:
sn: up to 130#, too fried for 135#
c&j: up to 155# :(
cl: up to 165, had nothing at 175 - double :(
bs: up to 225, missed at 245# - triple :(
press: 105#x3, 95x3, 85x3
bs: 210#x3x2

Was going to push the sled but there were people doing work at the parking lot I use, and I didn't want them worrying about me tearing up their asphalt.

Arien Malec
09-11-2011, 03:15 PM
Sunday:
sn: up to 130#, no speed for 135#
bkn jerk: up to 165#x1x4
squat jumps to split: 185#x10
squat: up to 245#, down to 220#x3x3

Arien Malec
09-12-2011, 07:00 PM
Monday:
sn: went to 125 then 135#, both felt snappy, so tried and made a PR of just over 65kg (140# + 1.6kg)
j: up to 165#
fs: up to 220#
row complexes with 80# db.

Arien Malec
09-12-2011, 07:04 PM
Went back through my log, looking at snatch:
4 years ago: I hit a PR of 95#
3 years ago: I was doing 115# for singles
2 years ago: I was doing 120# for singles
1 year ago: I back to 115# for singles

What's funny is that I've been between 195 and 205# for the past couple of years, and doing more now 20# lighter.

Just 5kg more to my "doesn't totally suck" snatch of 70kg.

Derek Weaver
09-12-2011, 11:50 PM
Went back through my log, looking at snatch:
4 years ago: I hit a PR of 95#
3 years ago: I was doing 115# for singles
2 years ago: I was doing 120# for singles
1 year ago: I back to 115# for singles

What's funny is that I've been between 195 and 205# for the past couple of years, and doing more now 20# lighter.

Just 5kg more to my "doesn't totally suck" snatch of 70kg.

Did you ever read the interview Dan John did after he did the Velocity Diet? Said he felt a lot smoother after dropping the weight. Weight classes are an odd thing.

5kgs should fall before year's end. Good work.

Derek Simonds
09-13-2011, 06:11 AM
Here's to 5 KG by the end of the year!

Arien Malec
09-13-2011, 07:58 AM
Thanks!

Actually, I have as much (or perhaps more) muscle now, and less overall bodyweight. Besides moving better, there's also something to the quality of muscle gained when you start lean.

Arien Malec
09-13-2011, 07:06 PM
Tuesday:
Workout at the climbing gym
climbing (bouldering various V1s)
sn dl + sn pulls up to 70kg (hands shot)
bs: up to 225#, failed at 235# (beltless), down to 215#x3x3
thick bar pp: 135#x3x2

Arien Malec
09-14-2011, 09:25 PM
Tuesday evening: travel
Wednesday: travel
Wednesday evening: climbing (various V1s)

Arien Malec
09-15-2011, 07:09 PM
Thursday:
sn up to 140#
bkn j: up to 165#
sdl working positions with 155# for multiple reps for each positional segment
bsq: up to 245#, failed at 255#, down to 225#x2x2

Arien Malec
09-16-2011, 05:26 PM
Friday:
sn: up to 130#
push press: 135#x2x4
fs: up to 225#

Arien Malec
09-17-2011, 12:16 PM
Saturday morning:
sn: up to 125# (didn't try 130#, nothing at 135#)
c&j: up to 155#
bs: up to 235#, 225#x2, 0

Very tired

Arien Malec
09-17-2011, 12:23 PM
Also, think I have the caliper stuff dialed in, and I'm fatter than previously measured.

Currently 188# @ 12.75% BF. 10% with the same lean mass would be 182#. That's both sad and good at the same time. Sad because fatter, but overall makes sense -- I didn't look 11.5% BF. Good because I can fit in more muscle at 85kg

Derek Simonds
09-17-2011, 01:45 PM
I got a lot of respect for you working with the calipers. I just stand on the fat scale and let it tell me. I know it isn't accurate but if it is always off the same amount at least it is a gauge.

Arien Malec
09-17-2011, 04:24 PM
From what I've heard, the scale can be great if you have consistent hydration. It might be good to get one to get a second measure. As you say, relative performance is what it's all about. That and the mirror.

Afternoon:
sn: up to 135#. I know -- huh?
cl from the kn + push jerk: 135, 145, nothing.
fs: up to 205#.

Drained.

Derek Simonds
09-18-2011, 02:27 PM
I recommend a nap...

Arien Malec
09-18-2011, 04:56 PM
Felt like one today, despite great sleep.

Irritable and generally a pain to be around.

sn: up to 135#, almost had 140#
c&j: up to 150#, failed j at 160#
cl: up to 170#, failed at 180# :(
bs: up to 245#

Arien Malec
09-18-2011, 06:37 PM
And, voila. Drove my daughter to climbing, when I got back my son was passed out in the back seat. Got him out of the car, laid down next to him in bed, and was quite suddenly out for 30 minutes.

Feel soooo much better.

Arien Malec
09-20-2011, 08:21 AM
Hmm. Crashed yesterday. Felt sick -- probably was.

Arien Malec
09-20-2011, 06:17 PM
Despite having felt sick yesterday, had a decent workout today:
sn: up to 135#
c&j: up to 160#
bs: up to 245#, down to 225#x3x2

Derek Weaver
09-21-2011, 02:39 AM
Good work Arien.

Naps are the best.

Arien Malec
09-21-2011, 06:41 PM
Thanks. Yes, I need more naps.

Strange day today.
sn: up to 140# :)
bkn j: up to 165# pressout :(
pp: 135#x1x2 :(
fs: up to 205# :(

Arien Malec
09-21-2011, 07:46 PM
Also chins.

Derek Weaver
09-21-2011, 11:57 PM
Just edit your post to something like this:
Snatch up to 140#, quick and easy

out.

I'm thinking my NY Resolution (never made one because I think they're pointless in most cases) is going to be: PR = walk away. A la Wendler.

Arien Malec
09-22-2011, 07:39 AM
Ah, but 140# isn't a PR anymore. 145#, and I'd have been out of there :)

Derek Simonds
09-22-2011, 08:34 AM
140 is becoming a regular thing for you now!

Arien Malec
09-22-2011, 10:01 AM
Yep -- very pleased. The last few months are the most progress I've had since the very beginning months. Daily lifting works.

Arien Malec
09-22-2011, 07:53 PM
Thursday
sn: up to 140#, but 145# was a disaster.
c&j: up to 155#, very hard.
bs: up to 260#
Now, I've done 260#x5 once before when I was 20# heavier. But this rep was full ROM, and those (2 years ago) were less deep, I'm pretty sure (though I claimed full ROM last time as well). So hard to compare, but I think I'm overall stronger than I was back then.

(http://www.performancemenu.com/forum/showthread.php?t=2337&page=41)

In any case, I called the Wendler rule and went back inside to eat homemade carnitas and corn tortillas.

Arien Malec
09-23-2011, 06:15 PM
Friday. Very dead day.
sn: up to 130#, failed at 140#x2
pp: 135#x1,2,2,2
bs: up to 235#, failed at 255#, down to 225# but beat

Arien Malec
09-24-2011, 11:34 AM
Saturday. Semi-dead
sn: up to 130#, failed at 135#
c&j: up to 155#
cl: up to 185#
fs: up to 205#, tried at 225# but nothing.

Arien Malec
09-24-2011, 05:51 PM
Saturday evening: rock climbing with my daughter.

Arien Malec
09-25-2011, 01:10 PM
Sunday:
sn: up to 135#, close with 140#
bkn j: up to 165# for a few singles
bs: up to 255#, down to 225#x3, felt good, up to 255#, 260#, 265# (PR)

Derek Weaver
09-25-2011, 03:07 PM
Nice PR. You're definitely stronger at the lighter weight, which is definitely way cool.

Arien Malec
09-25-2011, 05:22 PM
Thanks -- weighed in this morning at 187 exactly, which is 20# off the weight I was last time I hit anything near that max.

Two funny stories.

1) To visualize the squatting position I wanted, I started each single saying "Pisarenko"

http://www.americanweightliftingexchange.org/resources/071210_pisarenko.jpg

2) When I re-racked the bar, I tore off my belt and threw it to the ground in triumph, but aimed a bit too high, and the metal buckle swung 'round and knocked out one of my windowpanes.

Arien Malec
09-26-2011, 05:53 PM
Monday.
sn: up to 140#, had 145# overhead a couple of times but lost it forward and back with soft elbows.
c&j: up to 165#
bs: up to 245#, 255#(f), 220#x3, x2
press: up to 120#, down to 95#x3x2
The 120# is embarrassingly a PR.

Arien Malec
09-28-2011, 07:32 PM
Wednesday.
sn: up to 130#. Pulling everything way high, but having a hard time catching it. Everything was in the right position, just elbows very soft.
bkn j: up to 170#
bs: up to 245#, down to 220#x3x2, 245#, 270# (PR)

Arien Malec
09-29-2011, 07:16 PM
Thursday:
sn: up to 135#, overpulling 140#.
c&j: up to 160#
fs: up to 225#, tried at 240# but couldn't stand.
sn dl with 135, 145#

Arien Malec
09-30-2011, 07:11 PM
Friday:
did 135# for a number of singles, then 140#. Still losing it behind with soft elbows.
pp: 135#x1, x3, x3, x2
bs: up to 225#x3, 255#, 230x1x2

Arien Malec
09-30-2011, 07:12 PM
Getting chunky again. October will be a LG weight loss month.

Arien Malec
10-01-2011, 01:59 PM
Or not -- seems to have corrected itself. I have some travel coming up end of October, so perhaps I'll do a few weeks of LG around then.
Saturday:
sn pull + sn from block: up to 115x2, sn pull from block: 125#x4x2
sn: 130#, 135#, 140#, 145# nearly took my head off
bkn j: up to 165#x2x5

Derek Weaver
10-02-2011, 12:51 PM
PRs at low body weight, improved body comp, over pulling 145.... there are worse things to happen to your training.

Arien Malec
10-02-2011, 01:25 PM
Indeed. Weight loss + daily training has been a good thing.

Tweaked something in my traps.
Did snatch pulls and clean pulls from the blocks (triples with ascending weights until bar speed/height declined)
Legs are beat, but tried to squat up to max, couldn't manage anything decent.

Derek Weaver
10-02-2011, 05:10 PM
Reminds me of DJ's post V-Diet interview where he noticed that his lifts were much smoother post weight loss.

Arien Malec
10-02-2011, 07:06 PM
It's possible that's how it worked. I also think that, at higher %BF, I just don't gain much muscle. So when I cut way back, and went to daily training, I have more functional lean mass than I had when I was 20# heavier. There's also something magic about the LG protocol, of cramming your face immediately PWO and not eating much at other times.

Went climbing Sunday evening. Hands and back are shot.

Arien Malec
10-06-2011, 07:08 AM
Switching back to fat loss.

Need to do more low volume snatch and clean and jerk sessions; was a total klutz yesterday:
sn: up to 130#
sn pulls from blocks
cl pulls from blocks
sq: up to 245x2, 225x3 (did a long long IF, feeling the lack of food)
press: up to 105#x2, 95x4, 85x4
hip thrusts
cl dls.

Arien Malec
10-06-2011, 06:29 PM
Today: light workout to get better practice:
sn: up to 140# (three attempts to hit it, just lack of followthrough)
j: some light practice.

Arien Malec
10-07-2011, 06:30 PM
Confused about my training. Double birthdays, ate cake at work today, so went to workout.

sn: up to 135#, felt good so jumped to 145#, which I got overhead, but couldn't hold
c&j: up to 165#, missed j on 175#, cleaned 185#
pp: 135#x3x2
bs: up to 245#

Arien Malec
10-08-2011, 02:09 PM
Saturday:
sn: up to 140#, did block pulls of 145#x3x3, then went back to 145# -- had it overhead.
bkn j: up to 165#x2x3, 170#x2, 175#x1, 185#x1
bs: up to 245#

Derek Weaver
10-08-2011, 03:36 PM
Good stuff on the cleans and getting 145 overhead. It seems like you don't have much trouble getting under the bar, but the catch?

Derek Simonds
10-08-2011, 03:44 PM
Nice work all the way around.

Arien Malec
10-08-2011, 04:33 PM
Thanks! The issue on 145 isn't height, just comfort under the bar and a more aggressive pull under. It will come...

Did an afternoon workout:
sn: up to 135#, shoulders too tired for 140#
c&j: up to 155#, same deal for the jerk at 165#

I've got my eye on 145#sn and 175# c&j as the next way point, on to 155# sn and 190# c&j (bodyweight these days).

Arien Malec
10-09-2011, 11:54 AM
Sunday:
sn: up to a tough 140#
c&j: same as yesterday afternoon. Beat.

Arien Malec
10-11-2011, 07:46 PM
Tuesday:
sn: up to 135#, tried x3 at 145#, lost it back twice, forward once.
bkn j: up to 185#
bs: up to 255#, tried at 275# but too big a jump.

Derek Weaver
10-11-2011, 08:58 PM
Bodyweight clean and jerks are pretty cool.

Arien Malec
10-12-2011, 11:27 AM
I wish that was a BW C&J. But a "close to BW" behind the neck jerk is better than I've done in the past, so I'll take it.

But I've been living in medium for a while. Big choice between: "back to fat loss" and "daily training" -- I've proven that, for me at least, daily training and fat loss are incompatible.

Since most of my success has been with rebound mass gain from weight loss, I'm going back to LG on an every 3 days WO schedule.

I'm thinking of something like:

Workout A:
Mills 20: snatch
bkn jerks to max
clean dls for positioning
Back squat to max + backoff 10% for 3x3
press to max + backoff 10% for 3x3

Workout B:
Mills 20: c&j
snatch dls for positioning
back squat to max + backoff 10% for 3x3
DB rows + floor press

Calories: 1600-1800 LC non wo days, eat high carb post WO.
Back to obsessive weight and caliper measurements until I hit 10%.

So 10% or bust.

Arien Malec
10-12-2011, 11:28 AM
And, to be clear, raising my total takes a back seat for this period. I'm going with the alternate day Mills approach because it takes me longer to get the groove with less frequent training.

Arien Malec
10-14-2011, 09:01 PM
Friday:
Balance gym in DC, wearing athletic shoes, not squat shoes.
sn 20: 105#x1x5, 115x1x5, 120x1x5, 125, 130, 60kg, 60kg+5#f, x1, 60kg+10#
Lots of misses behind, way unstable.
pp: 60kgx3, x2, x2
bs: up to 255#, 230#x2x2
db rows 'til death.

Arien Malec
10-17-2011, 06:51 PM
Monday:
c&j 20: 135#x1x5, 145x1x5, 150x1x5, 155, 160, 165F jerk
sn dl: 145# x various positions x 3
bs: up to 265#, 235#x2x2
db rows til death
kb floor press

Arien Malec
10-22-2011, 02:06 PM
Thursday was my w/o day but I took ill. Tried the first half of the sn 20, but fell apart, went inside, and climbed in bed.
Friday I was much better, went climbing with my daughter in the evening (climbed my first 5.10b).
Saturday:
sn 20: 105#x1x5, 115#x1x5, 120#x1x5, 125#, 130#, failed 135#
bkn j: up to 165#, failed 175#
bs: up to 245#, failed at 255#, 220#x3, 220#x1
press: 110#x1, x2, 100#x1

Done.

Derek Weaver
10-22-2011, 07:46 PM
Check it off. You got pretty good work done, and after being sick one day and climbing another I'd say it was good work.

Arien Malec
10-22-2011, 09:31 PM
My thoughts exactly. In and out.

Arien Malec
10-26-2011, 07:07 PM
Another day of suckage. Perhaps weight loss, perhaps lots of travel, perhaps just not my day.
cl 20: 135#x1x5, 145x1x5, 150x1x5, 155, 160 fail j, 165 fail cl.
sn dl 135 for various positions
bs: up to 245#x2, 225x3
press: 115#x1, 105x2, 95x3
rows 'til death.

Arien Malec
10-30-2011, 12:46 PM
October 30th. Fat loss very slow, if existent.
sn 20: see previous days for start, up to 130#
j: up to 155#, failed at 165# (WTF?)
bs: 225#x7, 205x8
(trying a Dan John + Martin Berkhan big plates + RTP approach -- big plates for the first lift, then 10% down and max reps. Move up to 275# when I hit x10. Stopped today because of great discomfort, but short of failure by 1-2 reps.)
press: 95#x5, 85#x5, 75#x6
rows 'til death -- half dead anyway.

Arien Malec
11-02-2011, 11:33 AM
Fat loss perhaps existent, but weight loss not existent.
I'm in a strange inbetween zone. Awesome (weight loss) to the left of me, awesome (strength gain) to the right, here I am (in mediocre).

However. However....

Had time for a quick workout before a plane flight today, decided to forego c&j (because that takes time).

bs: 225#x10 (!), 205x3 (so dead)
pp: 135#x3, 115#x4, 115#x3
cl pull bks: 205#x3x3
cl pause dl to knee: 205#x3x3
rows to death

Derek Weaver
11-02-2011, 08:18 PM
Nice squats. How do the legs feel this evening (or morning, whenever you read this?)

Derek Simonds
11-03-2011, 07:44 AM
Nothing like sitting in a plane after heavy squatting.

Arien Malec
11-04-2011, 09:32 AM
Plane was surprisingly fine, as was yesterday. DOMS finally hit today. Hoping for a big set on Saturday.

Arien Malec
11-05-2011, 03:15 PM
But no, far from recovered.

Made the "mistake" of going climbing with my daughter. Fried grip means not much for weightlifting.
bs: up to 250#x1 -- just not recovered enough from 225x10
press: 95#x6, 85xmax, 75xmax
Done

Arien Malec
11-06-2011, 01:50 PM
OK, I don't like the approach that I'm on, and I'm not hitting my goals. The latter isn't because of the approach -- I'm clearly not cutting calories enough. But I might as well enjoy training.
So here's an approach:
Daily easy training:
sn, c&j, sq, pp, 1-arm farmers's walks, all "easy". Fast lift: 6 singles each; sq/pp: 2 sets of 5, farmer's walks: until tired.

Diet: 18 hr fast, 2 high protein, low carb, lower calorie meals (0% yoghurt + protein powder + berries = 450 calories each), one normal evening meal with meat and vegetables, no alcohol or dessert.

Arien Malec
11-06-2011, 01:50 PM
Today:
make up for yesterday, forearms still fried.
sn: easy singles, not so easy
j: same
sn dl: 155# for various positions.

Arien Malec
11-07-2011, 08:12 PM
Monday.
sn: easy singles, not so easy
c&j: same
bs: tried at 205x5x2, still recovering from 225orama. Try 185x5x2 next time for true easy power
pp: 115x4x2 (good)
1 arm farmer's walks ~105#.

Arien Malec
11-08-2011, 09:01 PM
Same as yesterday, but dropped the bs down to 185#. Still tired. Doing a stand-up desk at work -- probably fatigue from standing all day.

Derek Weaver
11-08-2011, 11:06 PM
Avoid the slow death of sitting all day, and the squat drops. Conundrums. It'll iron itself out soon enough.

Derek Simonds
11-09-2011, 05:50 AM
Rest. Well when you figure out how to do that let me know.

Arien Malec
11-09-2011, 09:02 AM
I figure adaptation will come.

Arien Malec
11-09-2011, 08:18 PM
Today was much better. 185x5x2 felt easy like it should, one arm farmer's are much easier, and I worked the sn up to 130#x1, and pushed the c+2j up a bit as well.

Also saw a bit of fat loss on the calipers. Drinking rum to celebrate.

Derek Weaver
11-10-2011, 12:14 AM
What kind of rum?

How'd the 130 feel on the sn?

Arien Malec
11-10-2011, 07:50 AM
Pyrat XO Reserve. A bit too sweet but nice caramel.

130 was OK. Didn't feel like I had much more.

Arien Malec
11-11-2011, 06:29 PM
Thursday, I climbed for about 30 minutes.

Today, same workout. snatches and jerks had no pop -- standup desk again?
bs was pretty easy, push press was harder, 1 arm farmers walks are getting very easy.

Arien Malec
11-12-2011, 01:48 PM
Saturday, same workout. Snatches and jerks better -- standing all day is the culprit. Bs easy peasy, cut pp second set (rear delts getting sore), farmers walks harder on the grip today.

Also, went all Charlie Mason on a tree that was overhanging our driveway and dropping red berries on the car. Satisfying.

Arien Malec
11-13-2011, 12:04 PM
Sunday:
sn to 130#, squat jumps, sn isometric holds at the knee pos

Arien Malec
11-14-2011, 06:43 PM
Monday:
sn: doubles, then work up to 130#
cl: double js
bs: 205#x5x2
1 arm farmer's walks

Bailed on the pp -- want better recovery.

Derek Weaver
11-14-2011, 08:03 PM
1 arm farmers are fun. You doing them for fun or do you feel like they make you more stable with the offset load?

Arien Malec
11-14-2011, 08:13 PM
Fun, I guess. I'm sure there's some other benefit (torso stability, etc.) but I want to work the grep, and this is approach is a blast.

Arien Malec
11-16-2011, 06:59 PM
Hotel db workout.
db rows + db bench superset stuff
Half-Eagle (did it after dinner; felt very queasy)
refss

Derek Simonds
11-17-2011, 05:44 AM
Ah the hotel DB workout. Great for hypertrophy not so much for strength...

Arien Malec
11-18-2011, 09:43 AM
But better for strength than the alternative hotel workout that consists of room service and Netflix on the laptop. :)

Arien Malec
11-18-2011, 06:52 PM
Friday:
sn: doubles between 77.5% and 85% then 135# for a single.
c&j: nothing
bs: 205#x5x2
skipped push press due to shoulder pain
farmer's walks with first three fingers (really hard on the left)

Derek Weaver
11-18-2011, 08:06 PM
How'd the 135 feel?

Any end of the year PR attempts planned?

Arien Malec
11-19-2011, 10:08 AM
135 was great, but tried at 140# and had nothing.

I'm doing a CFT for Thanksgiving; PR attempts will have to wait until I get the BF% down again and start to grow.

Oddly, my BW is 188# still despite caliper measurements going (slowly slowly) down. Started to add creatine, so that's probably the deal.

Arien Malec
11-19-2011, 12:59 PM
Saturday:
sn: doubles, then up to 135# again. Almost had 140#, tried again but had nothing.
c&j: more nothing (up to 150# for a single, back down to 135# for a few double jerks)
bs: 205#x4, x2x3 (this is supposed to be getting easier)
25kg kb half Eagle.

Arien Malec
11-20-2011, 04:12 PM
Sunday:
sn: double, then up to 130#
c&2j: 135 for 2 sets, 145 for a set, 150 for a single, back down to 135
bs: 205x5, x4
Later: triple jumps
chins

Arien Malec
11-24-2011, 11:36 AM
Thursday. Long break to rest for CFT without much to show.
bs: up to 255#, 275#F, F
press: 115#, 120#, 125#F
DL: 345#, 365#F
Grrrr. Not even a CFT PR.

sn dl from knees to high hang with 155#, same + pull
hip thrusts: 155#x10, 175#x10, 185#x10

Arien Malec
11-25-2011, 01:05 PM
Friday. I like frequent training. I say that a lot.

sn bal: up to 70kg/155# for a single
sn block pull: 155#x3x3
sn: 135#, failed on 140# due to soft elbows
bs with pause: up to 185#x2, x2, x1
Want to strengthen the deadstop position -- that's where I failed at 275# yesterday.
hip thrusts: 185#x8x2
Not sure I'm doing this right - feel it more in the hamstrings. Perhaps I've got dead glutes. Glued glutes.

Arien Malec
11-25-2011, 07:13 PM
Later: climbing with my daughter. Bouldering V1s and a V2, and top roped a bit.

Forgot that on Thursday, I had a pullup contest with my daughter, which she tied. I better keep working on this, or she's going to be doing more pullups than I can.

Arien Malec
11-26-2011, 01:11 PM
Saturday:
block sn: doubles: up to 115#, singles at 120# and 125#
block sn pulls: doubles up to 155#
bkn j: doubles up to 145#, singles to 165#, singles + overhead holds at 150# x bunches of sets.
fs + bottom pause: up to 185#x1x3

Arien Malec
11-26-2011, 02:23 PM
Also:
partial squats (1/8, 1/4 and 1/2) with various weights just because. Good ab workout.

Arien Malec
11-27-2011, 02:16 PM
Deep sleep Saturday night, and massive appetite Saturday and Sunday.

Sunday:
sn: up to 135#x1x3 (failed at 140#x2), down to 110#x1x5
c&j: up to 165#
bs: up to 225#, too tired to do much more, hung out with 245# in a deep squat position doing isometrics at the bottom position.
hip thrusts: 225x5, x3, x2
pullups x 3

Arien Malec
11-27-2011, 06:07 PM
After the pullups, my daughter had a climbing lesson for an hour, so I decided to go climbing, with predictable results. Hit some V1s, bombed out on some others.

Then did thick bar clean and push presses: 145#x1x8, 150x1
And thickbar DLs, which were humbling after the climbing and previous thick bar work. Basically, I was able to DL 185# for a couple reps.

Derek Simonds
11-28-2011, 12:12 PM
How thick is your thick bar? Sounds awesome on the climbing. I would love to see some pictures of it sometime.

Arien Malec
11-28-2011, 12:58 PM
I use the thickbar at the climbing gym, which is 2" I believe. My grip gets so shot from climbing in general that I'm surprised I was able to do the cleans.

Climbing is generally either grip limited or upper back limited; due to the pullup session, I was upper back limited. Could do more vertical stuff, but overhang stuff was murder.

I'll post some pictures of my daughter -- she's doing some amazing things. It's an indoor gym, so not as impressive as outdoor work.

Arien Malec
11-28-2011, 06:47 PM
Monday:
sn block pulls
sn: up to 130#
bkn j: up to 175#
bs w/pause: 185#x3x3
rows

Weight was 187# last week, 194# this week. Huh? One week of not actively trying to lose (which meant maintenance). Thanksgiving, yes, but I ate one single meal. A big meal, but....

Arien Malec
11-29-2011, 08:08 PM
Tuesday. Climbing only. Hands are shot.

Arien Malec
11-30-2011, 06:41 PM
Wednesday:
sn: up to 135#
c&j: up to 155#, failed j twice at 165#. Grr
fs: up to 225#
c&pp: 135x1, 145x1, 135x1
hip thrust: 225x6x2, 225x5
sn dl: 155# for various positions.

Derek Simonds
12-01-2011, 05:36 AM
Weight was 187# last week, 194# this week. Huh? One week of not actively trying to lose (which meant maintenance). Thanksgiving, yes, but I ate one single meal. A big meal, but....

All I got to say is that must have been one helluva a meal :D

Arien Malec
12-01-2011, 09:08 AM
I've often thought that I should be a superheavy to take advantage of my unique talents (or perhaps I should say "my unique talent"). My wife would not approve, however.

Derek Simonds
12-01-2011, 01:44 PM
For some reason I have to believe that my wife would agree with your wife...

Arien Malec
12-01-2011, 09:51 PM
Thursday:
Climbing, some V1s, now working on the 4 most difficult, which I consistently can't do
Later:
bs: up to 255#, down to 225x2, x1

Arien Malec
12-02-2011, 06:25 PM
Friday:
how you feel is a lie
sn: up to 130#, felt slow
block sn pull: 130#x3x3 -- pulling way high
135#x1
140#x1
Failed at 145#, but feel it's in reach
bkn j: up to 165#
bs: up to 225, slow
hip thrust: 225x4, x5, x4
clean and press: 115, 120, 95x2, 95x1

Derek Weaver
12-02-2011, 10:12 PM
So Broz.

Serious question: you've been doing a lot of climbing it seems. Do you notice an effect on your grip (good or bad) on your pulls?

Arien Malec
12-03-2011, 08:06 AM
I was hoping to see an effect on my DL on Thanksgiving, but no. My grip is far stronger to be sure -- I can grasp a hold with two fingers, but no effect on lifting, it seems.

The other way round, right after I climb, snatches and cleans are right out -- no grip, but no interference the next day.

I'll just see how this plays itself out over time -- the climbing should also help my upper back. Of course, the weight gain doesn't help the climbing. It's an odd combo of sports.

Arien Malec
12-03-2011, 12:53 PM
Saturday:
sn: up to 135#
sn pull blks: 155#x3x4
sn: 115#, 125#
j: fuhgeddaboudit
sq: up to 225x1, 245#x1, 225x2, x1

Arien Malec
12-04-2011, 01:24 PM
Sunday.
How you feel is not a lie
Felt irritable yesterday, slow slow slow today, and had a giant headache.
sn: up to 125#, failed higher. Slow
sn block pulls: up to 155#x3 but slow
hang snatches at 95# x3x3, trying to keep things snappy.
j: 135#x3x3, 145x3 -- same deal
fs: 185x3x2 with bottom pause
hip thrusts: 185#x7x2, working form and making sure the glutes are the primary drivers. Need to get a pad.

Arien Malec
12-05-2011, 06:54 PM
Monday.
OK, it is a lie.
sn: up to 140#
cl: up to 185#, just failed at 195#
bs: up to 265#, just failed at 275#
tried backoff sets, but nothing doing.

Arien Malec
12-06-2011, 10:20 PM
Tuesday.
30 minutes bouldering. Still stuck on the same problems
later
bs: up to 245#, down to 225x2, x2, x1
press: up to 115#, down to 100x2, x3
clean pull: 205#x3x3

Arien Malec
12-08-2011, 07:21 PM
Wednesday: Office holiday party. Much food.
Thursday:
sn: up to 135#, tried a bunch of times at 145#
bkn j: meh
bs: up to 245#, almost had 265#
hip thrusts: 225x8, x10, x5
That was draining.

Derek Simonds
12-09-2011, 04:35 AM
I am tired just looking at your week. Nice work on the 140. That is becoming the new normal.

Arien Malec
12-09-2011, 07:31 AM
Oddly, I feel pretty good. Thanks -- 145# will fall soon. Then 150#. Then....

Arien Malec
12-09-2011, 08:40 PM
Friday.
Tired.
sn: up to 135#, failed twice at 145#
cl: up to 185#, failed twice at 195#
fs: 225#x1, 205#x1x2

Arien Malec
12-10-2011, 04:46 PM
Saturday.
sn: up to 140# (two very near misses and one make)
c&j: up to 155. Slow painful jerks
sq: up to 245, 255#F, 215x2x2
press: 115x1, 125x1 (PR)
hip thrust: 225x7x2

Arien Malec
12-11-2011, 03:56 PM
Sunday:
h sn: up to 130#. I can hang snatch 130#. WTF?
sn: up to 140#, lots of tried at 145#, just not solid overhead but very very close.
h cl + pj: 145xfail -- just way too tired
bs: up to 225, fail at 245#

Arien Malec
12-12-2011, 07:22 PM
Monday:
sn: up to 145#, PR
c&j: up to 155#, 3x175# fail j
sq: up to 275#, PR
hip thrust: 225x12x2
Had caffeine late; dunno if that is what's up

Arien Malec
12-12-2011, 08:35 PM
Later: pullups x 3

Arien Malec
12-13-2011, 07:45 PM
Climbing: 40 minutes. Finally cracked one of the V1s I've been working on.

Derek Weaver
12-14-2011, 12:27 AM
Monday:
sn: up to 145#, PR
c&j: up to 155#, 3x175# fail j
sq: up to 275#, PR
hip thrust: 225x12x2
Had caffeine late; dunno if that is what's up

Nice PRs!

Arien Malec
12-14-2011, 06:37 AM
Nice PRs!

Thank you sir!

Derek Simonds
12-14-2011, 07:54 AM
For as long as you chased 135 the new PR's are falling a lot faster! Congrats!

Arien Malec
12-14-2011, 09:35 AM
Thanks!

I think the cycle of weight loss and daily training has been working well. I think I've gained 2-3# of lean mass this last cycle (hard to tell because I started creatine as well).

Arien Malec
12-14-2011, 05:46 PM
Wednesday:
sn: up to 130#x1x4, tried a few times at 140# but no go
j: up to 165#, no go at 175# (this is my next c&j milestone)
fs: up to 245# PR, down to 215#x2x2

Arien Malec
12-14-2011, 09:05 PM
Later:
60 minutes of bouldering, did a gnarly V2 that involved a muscle-up kind of movement, but far more functional :)

Arien Malec
12-16-2011, 06:36 PM
Friday:
sn: up to 135#x1x2, failed at 140#
sn blk pull: 155#x3x3
sn dl: 155x3x3
sq: up to 255#, 225x2x2
hip thrust: 225x10x2
pullup: x5
chin: x2
plank: 120 seconds
(Last three were a contest with my daughter which we tied).

Derek Simonds
12-17-2011, 04:36 AM
pullup: x5
chin: x2
plank: 120 seconds
(Last three were a contest with my daughter which we tied).

Love those kind of contests.

Arien Malec
12-17-2011, 06:45 PM
I'm on a path to lose, though. My daughter's gang of climbing girls beats all the boys at high school in pullup contests.

Speaking of climbing, went climbing again with her and part of her gang, did lots of V1s and a V2.
Then came back and squatted:
bs: up to 245#, 255#, 265#, down to 225x3, 235x2

chins: x6, x2, x2

Arien Malec
12-18-2011, 02:00 PM
Weight and BF% dropped a bit. Odd because I've been eating a ton.
Felt like hell today after the climbing.
j: up to 155#, then 145#x2x5
sn block pull: 145#x3x3
sn pull + dl complex: 155#x4x3
fs: up to 185#, legs dead.

Arien Malec
12-20-2011, 07:52 PM
Mini vacation in the wine country.
biking today and yesterday, and a quick workout today:
c&j: up to 170#
cl: 175, 185, missed at 195
sq: 225x1, 245x1

Arien Malec
12-21-2011, 05:48 PM
Also doing daily pullups.

Today:
sn: up to 135x1x2
bkn j: up to 165#
sq: up to 250#
hip thrust: 225x5x2
pullups
bleah.

Arien Malec
12-22-2011, 07:14 PM
Climbing: V1s and working on V2s for 45 minutes.

Then, had some time to kill, so I put my street shoes on and did some squats in jeans.
sq: 45x5x2, 135x4, 185x3, 225x1, 250x1, 275x2, 245x1, 225x2, 235x2
Dunno what to think -- squat depth was probably weak. I didn't split my jeans, which was good.

Derek Weaver
12-22-2011, 10:33 PM
Haha. Any day that you don't split your jeans is a good day.

Are you using a pad or something for the hip thrusts?

Arien Malec
12-23-2011, 08:28 AM
Yep, following the Contreras advice there. Makes a big difference. I was wrapping it with a sweatshirt before, which was nearly as painful as the naked bar.

Arien Malec
12-23-2011, 06:01 PM
Dragging a bit today
sn: up to 135
c&j: up to 160#
fs: up to 225#, down to 185x2

Arien Malec
12-24-2011, 06:03 PM
Had a cold this morning. Large dose of D3. Feel better now. Dunno.

Busy day, didn't end up with a full workout. Went out in jeans and did a quick squat set. Clearly, the jeans help (stretch and such).
sq: up to 275#, down to 235#x2x2

Arien Malec
12-25-2011, 06:35 PM
Also felt yucky this morning.
Feeling lack of snap.
sn: up to 130#, failed 135# for 3 attempts
bkn j: up to 160#
sq: up to 250#, couldn't do backoff sets at 225
hip thrust: 225x10x2, x5

Arien Malec
12-26-2011, 08:20 PM
Monday: bouldering at Indian Rock.

Arien Malec
12-27-2011, 08:52 PM
Crappy day today.
sn: up to 130#
sn from the blocks: 95x3, 105x3, 115x3, 125x2
sq: up to 250#, 225x2x3

Derek Weaver
12-27-2011, 09:40 PM
Still sick or tapped from bouldering?

Arien Malec
12-28-2011, 09:18 AM
Dunno. Snatch and Jerk have been AWOL lately. I upped the volume on backup sets, perhaps just recovery issues. Unfortunately, the %BF is getting out of control again.

Arien Malec
12-28-2011, 06:46 PM
Still ugh.
sn: up to 140# (did a bunch of sets with the "no hands no feet" style -- double overhand and no repositioning of the feet)
c&j: up to 160#
cl: 170#, failed at 185# WTF?
sq: 225x2x3, 235x1
push press: messed around with 135# singles

Arien Malec
12-29-2011, 08:41 PM
Thursday:
climbing for 1 hr, did some V2s, failed some V1s
FS: triples up to 205, 225x1, x2, 205x2x2

Arien Malec
12-30-2011, 02:02 PM
sn (no feet move): 95x4x2, 105x4, 115x4, 125x2
sn: 130x1, 135x1
bk cl + 2j: 135x1 complex x 2, 145x cplx x3
j: 145x1x3
sq: up to 225 no belt
hip thrust: 275x5, x6

Arien Malec
12-31-2011, 04:47 PM
sn: up to 135#
2 pull + clean + jerk complex: 140#, 135x3 sets
later:
j: up to 165#, backoff work
fs: dead. Up to 205#x1x4

Arien Malec
01-01-2012, 12:51 AM
2011 Year in Review
sn: max 145# (2010: 135#?)
c&k: max 170# (2010: 165#?)
sq: max 275 (2010: ?? previous max 265#)
fs: max 245#, previous max 235#

Forward motion but slow.

Arien Malec
01-01-2012, 02:07 PM
New Years 2012:

j: 135x2x2, 155x2x3, 155x1x2
Very tired.
fs: 155x3, nothing at 225, so switched to sq:
sq: 225x3, 245x1, 265x1, 280x1 PR
Took it and ran.

Arien Malec
01-02-2012, 02:42 PM
Monday.
sn: up to 135 for a few singles, tried a bunch for 140
sn blk pull: 155x3x3
blk clean: 155x1x2 -- need to do more of this.
sq: up to 250#

Arien Malec
01-03-2012, 07:50 PM
Tuesday:
Bouldering
sq: up to 255, almost had 285, down to 245x2, x1, 225x2

Arien Malec
01-07-2012, 01:00 PM
'Tis the season.
60 days of weight loss, pure LG for 30 (maint - 30% x 2 WL days, maint on WO day), then evaluate whether to continue or switch to daily training with high protein, -10% calories.

Monday to Thursday: Long IF, business travel

Thursday:
sn: up to 130#, lots of attempts at 135# dragging
c&j: something.

Saturday:
hang sn: up to 125#
squat: up to 250#x4, 225x5
push press: 135x3, 120x4, 115x4
hip thrust: 275x8, x6
chin: bwx6, x5, x2

abdominal caliper: 13mm. Want to get it down to 9mm (7mm if I can do it in 60 days)

Arien Malec
01-10-2012, 06:58 PM
Did some climbing on Sunday, then
Tuesday:
climbed for 30 mins
fs: up to 225x3, 185x4
rdl: 225x5, x5, x6
dips: bwx3, x2, -40#x5, -60#x5 (I'm godawful weak here)
kb press: 16kgx1, 2, 3, 1, 2, 5

Arien Malec
01-12-2012, 08:02 PM
Climbing Thursday, V2 and some V1s for 45 mins.
Weight down to 190# (!), made sure to take some creatine to avoid depletion.

Arien Malec
01-13-2012, 11:01 AM
Odd note: moving from daily training to 1 workout every 3 days, my aches and pains have increased substantially. Daily training = no pain.

Arien Malec
01-13-2012, 06:24 PM
Majorly crappy workout.
no hands/no feet snatches: 95x3x2, 105x3, 115x2, 125, 130#
bs: up to 250#x3, 225#x3
hip thrust: 225#x10, 3, 3, 3, 3, 3
chins x 3

Arien Malec
01-15-2012, 05:06 PM
Sunday:
Climbing for 90 mins, V1s and a V2

Arien Malec
01-16-2012, 05:19 PM
Monday: ping poing for 2 hours.
sn: lots of attempts at 135#, then 115, 125, 130#
fs: 225x1, x1, 185x5
rdl: 185x7, 6, 5
pushups.
Fail :(

Derek Weaver
01-18-2012, 10:44 PM
did you win at ping pong?

Arien Malec
01-20-2012, 08:07 AM
The important questions. Won more than I lost, yes.

In New Orleans since Tuesday, which has been a bit of a diet killer. I have an ironclad approach for losing muscle and gaining fat.

Arien Malec
01-20-2012, 06:17 PM
Crap.

Today:
snatches: no coordination
sq: up to 250xF, F, 225x3, 225xF, 185x4
hip thrust: 185x12, 5, 4, 3
kb upper body complex

Very depressed :(

Hopefully just the travel, etc.

Derek Weaver
01-20-2012, 11:13 PM
I'm sure it's travel. The skill part of being strong and all that.

Keith Miller
01-23-2012, 08:04 PM
I agree that it's probably the travel. A good coach told me that when you travel, you should just get bar technique work in that day or the day after, no weight. I tried it the last time I flew and it worked wonders in terms of getting technique back!! :D

Arien Malec
01-24-2012, 10:47 AM
I should try that -- thanks!

Arien Malec
01-24-2012, 07:19 PM
Tuesday: moving to 2x weekly workouts
climbing: V1s and 2 V2s
front squats: up to 225x3, 205x4, 185x4
GMs: 135x10, 7 -- hamstrings shot
dips: bwx3, -40#x4, -80#x5 (I suck at these)
16kg press ladders: 1, 2, 3, 1, 2, 1, 2
chins

Arien Malec
01-26-2012, 07:44 PM
Thursday:
climbing. Did 2 V2s again.

Arien Malec
01-27-2012, 03:40 PM
Friday.
Dead. Also, weightloss stalled. So WTF?

snatch work - slow and clumsy
jerk practice
bs: up to 225x3, 185x4 (worse than fs...)
press: 95x4, 85x5, 75x6
hip thrust: 185x12, 5, 3, 3