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Rick Deckart
04-26-2009, 11:07 AM
26. APR 09 BW 84KG 93MIN --- RAHMENORIENTIERUNG W2/14-S1/4

Warmup:
barbell calisthenics

Snatch:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps
67.5 kg x 2 reps x 3 sets

Snatch Pull:
20.0 kg x 5 reps
30.0 kg x 5 reps
40.0 kg x 5 reps
50.0 kg x 5 reps
60.0 kg x 5 reps
65.0 kg x 5 reps x 2 sets

Push Press:
20.0 kg x 6 reps
40.0 kg x 6 reps
55.0 kg x 6 reps
60.0 kg x 6 reps x 2 sets
67.5 kg x 6 reps x 2 sets

Back Squat:
20.0 kg x 8 reps
50.0 kg x 8 reps
70.0 kg x 8 reps
80.0 kg x 8 reps
85.0 kg x 8 reps
90.0 kg x 8 reps

Allen Yeh
04-26-2009, 12:09 PM
Welcome back Peter, you've made a lot of gains from my infrequent looks at your workout log over at P&B.

Dave Van Skike
04-26-2009, 01:24 PM
Peter is a study in relentless, mathematical pursuit of a goal...those with program ADD would do well review this log.

Rick Deckart
04-27-2009, 10:49 AM
27. APR 09 BW ~85KG 73MIN --- RAHMENORIENTIERUNG W2/14-S2/4

Warmup:
barbell calisthenics

Snatch Balance (always started with a Snatch):
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
45.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps x 2 sets

Clean Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps

Power Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets

Front Squat:
20.0 kg x 6 reps
40.0 kg x 6 reps
50.0 kg x 6 reps
60.0 kg x 6 reps
70.0 kg x 6 reps x 2 sets
80.0 kg x 6 reps
85.0 kg x 6 reps

Rick Deckart
04-27-2009, 11:00 AM
Welcome back Peter, you've made a lot of gains from my infrequent looks at your workout log over at P&B.

I can't complain as long as there is continuous progress...

this is my second second run on one of the german weightlifting templates---definitely not a cookie cutter program---you just get the exercises, the number of lifts per week, the average weight per week and exercise and the top set(s) per exercise. All given in percentages based on a projected max (your goals). It doesn't look like much on paper but I have the feeling this will be like 14 weeks in a bone-grinder...

Rick Deckart
04-27-2009, 11:05 AM
Peter is a study in relentless, mathematical pursuit of a goal...those with program ADD would do well review this log.

I am just stubborn and I hate unfinished business.

Rick Deckart
04-28-2009, 11:20 AM
28. APR 09 BW 84KG 96MIN --- RAHMENORIENTIERUNG W2/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets
80.0 kg x 3 reps x 2 sets
83.0 kg x 3 reps x 2 sets

Snatch Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
65.0 kg x 5 reps x 2 sets
67.5 kg x 5 reps x 2 sets
72.5 kg x 5 reps x 2 sets

Back Squat:
20.0 kg x 8 reps
40.0 kg x 8 reps
60.0 kg x 8 reps
70.0 kg x 8 reps
80.0 kg x 8 reps
90.0 kg x 8 reps
100.0 kg x 8 reps

Rick Deckart
04-30-2009, 10:15 AM
30. APR 09 BW ~84KG 90MIN --- RAHMENORIENTIERUNG W2/14-S4/4

Warmup:
barbell calisthenics

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps x 2 sets
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps

Clean Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
72.5 kg x 5 reps
77.5 kg x 5 reps
82.5 kg x 5 reps
88.0 kg x 5 reps x 2 sets

Rack Jerk:
20.0 kg x 4 reps
40.0 kg x 4 reps
60.0 kg x 4 reps
75.0 kg x 4 reps
80.0 kg x 4 reps
85.0 kg x 4 reps x 2 sets

Front Squat:
20.0 kg x 6 reps
40.0 kg x 6 reps
60.0 kg x 6 reps
70.0 kg x 6 reps
80.0 kg x 6 reps
85.0 kg x 6 reps
92.5 kg x 6 reps x 2 sets

Rick Deckart
05-02-2009, 05:41 AM
2. MAY 09 BW 85KG 32MIN --- RAHMENORIENTIERUNG W3/14-S1/4

Warmup:
5 min barbell calisthenics

Snatch:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps x 3 sets; PR schedule asks for two sets but the second set was so ugly that I just had to repeat it.

splitting the first session of this week due to time constraints.

Rick Deckart
05-03-2009, 10:14 AM
3. MAY 09 BW 85KG 61MIN --- RAHMENORIENTIERUNG W3/14-S1/4

second part of first session...

Warmup:
barbell calisthenics

Snatch Pull:
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps x 2 sets
60.0 kg x 5 reps
65.0 kg x 5 reps
70.0 kg x 5 reps

Push Press:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 5 reps
60.0 kg x 5 reps
65.0 kg x 5 reps
69.0 kg x 6 reps x 2 sets

Back Squat:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
80.0 kg x 6 reps x 2 sets
85.0 kg x 8 reps
90.0 kg x 8 reps
95.0 kg x 8 reps

Yuen Sohn
05-04-2009, 06:47 AM
Welcome back! You've made some great gains in the interim. Really impressed by your consistency and commitment.

Now that you're back, I'm almost tempted to dust the cobwebs off my log here as well, haha.

Derek Simonds
05-04-2009, 06:56 AM
Peter glad to see you back. You really have progressed. Nice work.

Rick Deckart
05-04-2009, 11:25 AM
Thanks guys!

Maybe you should Yuen? BTW my wife thinks that I am insane to spent 6-7 hours with olympic lifting every week...

4. MAY 09 BW <85KG 73MIN --- RAHMENORIENTIERUNG W3/14-S2/4

Snatch Balance:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps
63.0 kg x 3 reps

Clean Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps x 2 sets

Power Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 3 reps
67.5 kg x 3 reps
72.5 kg x 3 reps x 2 sets
77.5 kg x 3 reps x 2 sets

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
70.0 kg x 3 reps
80.0 kg x 6 reps
85.0 kg x 6 reps x 2 sets
90.0 kg x 6 reps

I have to cope with my old habit to skip rest days, one or two days rest are in order right now and I am looking forward to the first deloading the week after next week

Rick Deckart
05-06-2009, 10:45 AM
6. MAY 09 BW ?KG 101MIN --- RAHMENORIENTIERUNG W3/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets
80.0 kg x 3 reps x 2 sets
85.0 kg x 3 reps x 2 sets

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 5 reps
65.0 kg x 3 reps
70.0 kg x 5 reps x 2 sets
76.0 kg x 5 reps x 2 sets

Back Squat:
20.0 kg x 5 reps
40.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 8 reps x 2 sets
95.0 kg x 8 reps
103.0 kg x 8 reps x 2 sets

Bloody hell...much harder than expected.

Rick Deckart
05-07-2009, 10:53 AM
7. MAY 09 BW 85KG 58MIN --- RAHMENORIENTIERUNG W3/14-S4/4

First part of session four...

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps x 2 sets

Rack Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 4 reps
80.0 kg x 4 reps
86.0 kg x 4 reps x 2 sets

Rest will likely follow tomorrow or saturday.

Rick Deckart
05-08-2009, 09:05 AM
8. MAY 09 BW 85KG 38MIN --- RAHMENORIENTIERUNG W3/14-S4/4

Second part of session four...

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps
95.0 kg x 5 reps x 2 sets

Front Squat:
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 3 reps
85.0 kg x 6 reps
96.0 kg x 6 reps x 2 sets

Two days rest and then i will attack week number four...

Rick Deckart
05-13-2009, 10:46 AM
11. MAY 09 BW 85KG ~60MIN --- RAHMENORIENTIERUNG W4/14-S1/4

Warmup:
barbell calisthenics

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
57.5 kg x 3 reps
62.5 kg x 3 reps
67.5 kg x 3 reps
72.5 kg x 2 reps; missed rep 3 to the front

then I got greedy, what followed was approximately half an hour of lifts starting from 50 kg with triples up to 60 kg and then singles in 5 kg steps.

Went up to 80 kg which I missed three times and finished with a couple of good reps with 70 and 75 kg. After that I decided to just do the push presses and call it a day.

Push Press:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 5 reps
65.0 kg x 5 reps
70.0 kg x 5 reps
72.5 kg x 5 reps


12. MAY 09 BW 85KG 46MIN --- RAHMENORIENTIERUNG W4/14-S1/4

second part of session 1, substituted snatch pull with snatch...

Warmup:
barbell calisthenics

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep; tried a second rep but lost it to the front, close but a miss is a miss...

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
75.0 kg x 3 reps
85.0 kg x 6 reps
90.0 kg x 6 reps
90.0 kg x 6 reps
100.0 kg x 6 reps x 2 sets


13. MAY 09 BW 84KG 61MIN --- RAHMENORIENTIERUNG W4/14-S2/4

Snatch Balance (always started with snatch):
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
55.0 kg x 2 reps
60.0 kg x 2 reps
65.0 kg x 2 reps
70.0 kg x 2 reps

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps

Power Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets
78.0 kg x 3 reps

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
80.0 kg x 5 reps x 2 sets
85.0 kg x 5 reps
90.0 kg x 5 reps
95.0 kg x 5 reps

Rick Deckart
05-15-2009, 10:55 AM
15. MAY 09 BW 84KG 98MIN --- RAHMENORIENTIERUNG W4/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 2 reps x 2 sets
70.0 kg x 2 reps x 2 sets
75.0 kg x 2 reps x 2 sets
82.5 kg x 2 reps x 2 sets
85.0 kg x 3 reps
87.5 kg x 3 reps

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps
75.0 kg x 3 reps
78.0 kg x 3 reps x 3 sets

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 6 reps
95.0 kg x 6 reps
100.0 kg x 6 reps
105.0 kg x 6 reps
110.0 kg x 6 reps

Broke a tooth off last evening, right down into the root...spent an ugly night and two hours with the dentist this morning before work---to my surprise he was able to temporarily fix it. As a consequence of this malheur I had zero calories intake today, and felt like shit when I went into the session. It took forever but I made it through it...

Next session is scheduled for tomorrow and next week is deloading---thank god! In this Rahmenorientierung deloading weeks during the build-up just mean less volume but increasing intensity for the olympic lifts.

Let's see how this will go.

Chris H Laing
05-15-2009, 04:37 PM
Whats Rahmenorientierung?

Rick Deckart
05-19-2009, 11:23 AM
17. MAY 09 BW 84KG 98MIN --- RAHMENORIENTIERUNG W4/14-S4/4

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
67.5 kg x 3 reps x 2 sets

Rack Jerk:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps x 2 sets
90.0 kg x 3 reps x 2 sets

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps
90.0 kg x 3 reps x 2 sets
96.0 kg x 3 reps x 3 sets

Front Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
95.0 kg x 3 reps
102.5 kg x 3 reps

Skipped a good deal of reps due to a) lack of time and b) because I had enough of it... Next week should be better...


19. MAY 09 BW 84KG 53MIN --- RAHMENORIENTIERUNG W5/14-S1/4

First deloading week.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 2 reps x 3 sets
65.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 2 reps; PR

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 2 sets

Push Press:
20.0 kg x 2 reps
30.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 4 reps
65.0 kg x 4 reps
70.0 kg x 4 reps
72.5 kg x 4 reps

Back Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
80.0 kg x 6 reps
90.0 kg x 6 reps
98.5 kg x 6 reps x 2 sets

That's more like it.

Rick Deckart
05-19-2009, 11:35 AM
Whats Rahmenorientierung?

Rahmenorientierung, german from Rahmen = Frame and Orientierung = Orientation; basically the cycles the german weightlifting coaches use for programming, they get these from the headquarter. It is nothing more than a chart, where for each week the average workset weights, the number of repetitions/exercise and the top set/exercise for the week is listed. These cycles base on eight exercises: 1) snatch, 2) clean & jerk, 3) Rack Jerk, 4) Push Press, 5) Snatch Pull, 6) Clean Pull, 7) Front Squat and 8) Back Squat and along this a lot of assistance exercises, depending on the weaknesses of the trainees.

The weights are given in percentages based on the projected max for the snatch and clean & jerk you want to lift at the end of the cycle. As a rule of thumb you take your best lifts and add 10 kg to each, that's your goals for the cycle and on that goal the given percentages are based.

To make things a little bit easier all german coaches who train high calibre athletes use a little piece of software known under the name Winwota which I bought two years ago but never really used much. With Winwota you can flesh that chart out into a training plan quite easily, keep a log of the work done and analyse it. All top german weightlifter train like that for at least the last 15 years.

The Rahmenorientierung I based this cycle on is what the german junior team used to prepare for the EM 2007 in Pavia.

Rick Deckart
05-21-2009, 03:01 AM
21. MAY 09 BW 84KG 56MIN --- RAHMENORIENTIERUNG W5/14-S2/4

Snatch Balance (always started with snatch):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
55.0 kg x 2 reps
60.0 kg x 2 reps
65.0 kg x 2 reps

Clean Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
75.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps
90.0 kg x 3 reps

Power Jerk:
20.0 kg x 2 reps x 2 sets
30.0 kg x 2 reps
40.0 kg x 2 reps
55.0 kg x 2 reps
65.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 2 reps
80.0 kg x 2 reps

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
70.0 kg x 4 reps x 2 sets
80.0 kg x 4 reps
90.0 kg x 4 reps x 2 sets

Chris H Laing
05-21-2009, 06:43 AM
Thanks for the info Peter. Pretty interesting stuff. I'm off to wikipedia to learn more.

Rick Deckart
05-22-2009, 07:30 AM
22. MAY 09 BW 85KG 75MIN --- RAHMENORIENTIERUNG W5/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 2 reps
70.0 kg x 2 reps x 2 sets
75.0 kg x 2 reps x 2 sets
80.0 kg x 2 reps x 2 sets
85.0 kg x 2 reps x 2 sets
90.0 kg x 2 reps x 2 sets

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 3 sets
78.5 kg x 3 reps

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
80.0 kg x 6 reps
90.0 kg x 6 reps
100.0 kg x 6 reps
110.0 kg x 6 reps

Rick Deckart
05-23-2009, 06:13 AM
23. MAY 09 BW 84KG ~40MIN --- RAHMENORIENTIERUNG W5/14-S4/4

First part...

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 2 reps x 3 sets
65.0 kg x 2 reps
70.0 kg x 2 reps x 2 sets

Rack Jerk:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 2 reps
75.0 kg x 2 reps
80.0 kg x 2 reps
85.0 kg x 2 reps
90.0 kg x 2 reps

Rick Deckart
06-10-2009, 09:46 AM
Had no time to continue the program, to many other obligations, so I switched to something much less time consuming, just as my schedule allows. I may continue the Rahmenorientierung but certainly not in the next four or six weeks. Meanwhile I had two sessions with Peter Immesberger last week; also one session with Oliver Caruso was planned but didn't have the time to go there, well next time...

10 JUN 09 BW 85KG ~45MIN --- THIS AND THAT I

Clean & Jerk:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
50.0 kg x 2 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 2 reps
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 0 rep; missed the jerk
100.0 kg x 1 rep
90.0 kg x 1 rep x 2 sets

Front Squat:
70.0 kg x 1 rep
90.0 kg x 1 rep
110.0 kg x 1 rep
120.0 kg x 1 rep
125.0 kg x 1 rep
130.0 kg x 1 rep
115.0 kg x 3 reps x 3 sets

Rick Deckart
06-11-2009, 03:47 AM
11. JUN 09 BW 85KG ~38MIN --- SPEED PRESS

Warmup:
2 min jump-rope; 20 KB swings with 24 kg; calisthenics, a bunch...

Power Clean + Push Jerk (with monster-minis; on the minute):
50.0 kg x 2 reps x 6 sets

Behind Neck Rack Jerk:
50.0 kg x 2 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep
110.0 kg x 1 rep

Banded dislocates

Rick Deckart
06-14-2009, 03:49 AM
14. JUN 09 BW 85KG ~40MIN ---

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
63.5 kg x 1 rep x 6 sets

Clean & Push Jerk:
40.0 kg x 2 reps
60.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep x 6 sets

Back Squat:
50.0 kg x 1 rep
90.0 kg x 1 rep
140.0 kg x 1 rep x 2 sets

and a couple of half squats with 160.0 kg, more to get familiar with weights close to double bodyweight on my (old and very fragile) back; also tinkered around with different snatch grip widths; probably staying light this week as I have another coaching session with Peter Immesberger end of the week.

Rick Deckart
06-14-2009, 07:35 AM
14. JUN 09 BW 85KG 25MIN ---

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 1 rep
60.0 kg x 1 rep
65.0 kg x 1 rep x 6 sets

Back Squat:
50.0 kg x 1 rep
90.0 kg x 1 rep
130.0 kg x 1 rep
140.0 kg x 1 rep

Rick Deckart
06-14-2009, 10:17 AM
14. JUN 09 BW 85KG ~8MIN ---

Front Squat:
20.0 kg x 3 reps
50.0 kg x 1 rep
90.0 kg x 1 rep
115.0 kg x 1 rep
135.0 kg x 1 rep; ugly, but I am a bit tired

I am very tempted to repeat my modified Smolov cycle for front squats. The base cycle is just three weeks and if I ever want to front squat double bodyweight I have to start some time working on it. Besides the sessions are relatively short and easy to fit in.
The next four or six weeks of olympic lifting will be mainly technique work with some not to light weights and that would fit well with Smolov.
We shall see...

Rick Deckart
06-16-2009, 11:18 AM
16. JUN 09 BW <85KG ~60MIN --- COASTING

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep x 2 sets
65.0 kg x 1 rep x 3 sets
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep x 2 sets; both lost to the front
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep; lost to the front
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep; lost to the front

Clean:
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 1 rep; lost balance and dropped it
80.0 kg x 1 rep
90.0 kg x 1 rep
101.0 kg x 1 rep; lost to the front
85.0 kg x 1 rep
90.0 kg x 1 rep; power clean
95.0 kg x 1 rep; power clean
102.5 kg x 1 rep; racked but lost to the front

Front Squat:
70.0 kg x 1 rep
90.0 kg x 1 rep
110.0 kg x 1 rep

snatches with 75 kg were easy, so was the power clean with 95 kg... I definitely need competent coaching, much more often than three or four times per year...

Rick Deckart
06-17-2009, 09:54 AM
17. JUN 09 BW <85KG ~40MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
45.0 kg x 2 reps
50.0 kg x 1 rep
55.0 kg x 1 rep x 3 sets
60.0 kg x 1 rep x 3 sets
65.0 kg x 1 rep x 3 sets

Clean & Jerk:
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep x 3 sets
75.0 kg x 1 rep x 3 sets
80.0 kg x 1 rep x 3 sets

I did a bunch of squat snatches with the empty barbell from the high-high hang between clean & jerks sets. Easy and very snappy recovery session.

Rick Deckart
06-18-2009, 10:21 AM
18. JUN 09 BW <85KG ~85MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 1 rep
55.0 kg x 1 rep x 5 sets
60.0 kg x 1 rep x 5 sets
65.0 kg x 1 rep x 5 sets
67.5 kg x 1 rep
70.0 kg x 1 rep
72.5 kg x 0 rep x 2 sets; what???
60.0 kg x 1 rep
72.5 kg x 1 rep
60.0 kg x 1 rep
77.5 kg x 1 rep

Clean & Jerk:
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 0 rep; easy clean, but missed the jerk to the front
100.0 kg x 1 rep

new best (virtual) total 177.5 kg

Front Squat:
50.0 kg x 2 reps
70.0 kg x 2 reps
90.0 kg x 2 reps
110.0 kg x 2 reps
130.0 kg x 1 rep

Rick Deckart
06-20-2009, 06:06 AM
20. JUN 09 BW <85KG ~60MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
55.0 kg x 1 rep
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 0 rep
75.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep x 2 sets; both close, but a miss is a miss

Clean & Jerk:
50.0 kg x 2 rep
70.0 kg x 2 rep
80.0 kg x 1 rep
85.0 kg x 1 rep
90.0 kg x 1 rep

Clean:
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep; PR
110.0 kg x 0 rep; close

Front Squat (on the minute):
70.0 kg x 1 rep
90.0 kg x 1 rep
110.0 kg x 1 rep x 10 sets

Rick Deckart
06-22-2009, 10:04 AM
22. JUN 09 BW <85KG 61MIN --- COASTING

Barbell calisthenics.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep
80.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 1 rep

Clean & Jerk:
50.0 kg x 2 rep
70.0 kg x 2 rep
80.0 kg x 1 rep
90.0 kg x 1 rep
100.0 kg x 1 rep

Clean:
105.0 kg x 1 rep

Back Squat (on the minute):
90.0 kg x 2 reps
110.0 kg x 2 reps x 5 sets

new best (virtual) total: 180 kg. Another session in this format, or maybe two; saturday I am off to a workshop with Peter Immesberger.

Rick Deckart
06-28-2009, 06:14 AM
28. JUN 09 BW 84KG 60MIN --- MI 1/12

Snatch:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
50.0 kg x 2 reps
60.0 kg x 1 rep x 2 sets
70.0 kg x 1 rep x 2 sets
72.5 kg x 1 rep x 2 sets
75.0 kg x 1 rep x 2 sets; probably not legit due to press-out

better timing, I need it...

Front Squat/Back Squat couplets (5 reps / 4 reps):
50.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 3 reps
98.5 kg x 9 reps x 3 sets

Rick Deckart
06-29-2009, 09:56 AM
29. JUN 09 BW 84KG ~60MIN --- MI 2/12

Snatch:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 0 rep
80.0 kg x 1 rep
72.5 kg x 1 rep

Front Squat/Back Squat couplets (4 reps / 3 reps):
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
105.0 kg x 7 reps x 4 sets

Rick Deckart
07-01-2009, 10:39 AM
1. JUL 09 BW 84KG ~70MIN --- MI 3/12

Clean:
20.0 kg x 2 reps
50.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep
85.0 kg x 1 rep
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 0 rep; not racked on right side, don't count it...
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 1 rep
107.5 kg x 0 rep; felt on my ass
95.0 kg x 1 rep
100.0 kg x 1 rep
107.5 kg x 0 rep; not racked on right side

my max c&j is 100 kg, three clean cleans with 100 kg must do for today.

Front Squat/Back Squat couplets (3 reps / 2 reps):
50.0 kg x 5 reps
90.0 kg x 5 reps
112.5 kg x 5 reps x 5 sets

Rick Deckart
07-03-2009, 10:45 AM
3. JUL 09 BW 84KG 56MIN --- MI 4/12

Behind Neck Jerk:
20.0 kg x 2 reps
50.0 kg x 2 reps
70.0 kg x 2 reps
80.0 kg x 1 rep
90.0 kg x 1 rep
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep
110.0 kg x 1 rep
115.0 kg x 0 rep; pressout
95.0 kg x 1 rep
100.0 kg x 1 rep
105.0 kg x 1 rep
115.0 kg x 0 rep x 2 sets; both lost to the front

Front Squat/Back Squat couplets (2 reps / 1 rep):
70.0 kg x 3 reps
100.0 kg x 3 reps
120.0 kg x 3 reps x 6 sets

Rick Deckart
07-07-2009, 10:04 AM
7. JUL 09 BW 84KG 61MIN --- MI 5/12

Snatch:
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep
70.0 kg x 1 rep
67.5 kg x 1 rep
75.0 kg x 1 rep
72.5 kg x 1 rep
77.5 kg x 0 rep; should have been easy, missed to the front...
70.0 kg x 1 rep
75.0 kg x 0 rep
75.0 kg x 1 rep

afterwards a bunch with 60, 65 and 70

Front Squat/Back Squat couplets (5 reps / 4 reps):
50.0 kg x 9 reps
90.0 kg x 9 reps
105.0 kg x 9 reps x 3 sets

Dave Van Skike
07-07-2009, 01:31 PM
Peter, how do you decide the reps for the couplets?

Rick Deckart
07-07-2009, 02:29 PM
Peter, how do you decide the reps for the couplets?

I divide the planned number of repetitions by two (for example 9/2=4.5) and round to the closest integer (4.5 -> 5), that is the number of front squat repetitions, the rest is done as back squats. I just slap the bar into the rack after the front squats and immediately shoulder it for the back squats.

I am quite lazy recently and don't want to do my modified smolov pure, that is only front squats. It is a hell of a lot easier that way, recovery is speeded up and my back squat form seems to benefit from it, they feel deeper and smoother (not what you wanted to know but I thought I mention it).

Dave Van Skike
07-07-2009, 03:02 PM
Ahhhhh...This makes some sense. Reminds me that I need to do more of these couplets...to help my back squat as much as anything.

Rick Deckart
07-08-2009, 10:11 AM
8. JUL 09 BW 84KG 26MIN --- MI 6/12

Front Squat/Back Squat couplets (4 reps / 3 reps):
20.0 kg x 7 reps
40.0 kg x 7 reps
90.0 kg x 7 reps
112.5 kg x 7 reps x 4 sets

Hang Snatch:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 2 sets

Rick Deckart
07-08-2009, 10:18 AM
To tell the truth, when I started this the plan was to do a modified smolov for front squats, but after rep five of the first workset I asked myself "Do you really want to do this?". On the fly I decided for an experiment and so far I think it works well enough. I expect to gain, more or less, the same as with the original modified smolov for front squats; at ~70% perceived effort.

Rick Deckart
07-10-2009, 09:47 AM
10. JUL 09 BW 84KG 40MIN --- MI 7/12

Barbell calisthenics...

Front Squat/Back Squat couplets (3 reps / 2 reps):
20.0 kg x 5 reps
40.0 kg x 5 reps
80.0 kg x 5 reps
100.0 kg x 5 reps
120.0 kg x 5 reps x 5 sets

Hang Snatch:
20.0 kg x 2 reps x 2 sets
60.0 kg x 2 reps x 3 sets

couplets were hard but not difficult at the same time, if that makes sense...

Rick Deckart
07-11-2009, 02:04 AM
11. JUL 09 BW 84KG 55MIN --- MI 8/12

Barbell calisthenics...

Front Squat/Back Squat couplets (2 reps / 1 reps):
40.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps
90.0 kg x 3 reps
110.0 kg x 3 reps
126.0 kg x 3 reps x 6 sets

Assorted other stuff, some tests for switching phase etc pp.

Shoulder horn:
25 reps x 3 sets

Rick Deckart
07-12-2009, 04:56 AM
12. JUL 09 BW 83KG 35MIN --- MI 9/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 3 sets

three reps per excercise

Front Squat/Back Squat couplets (5 reps / 4 reps):
40.0 kg x 9 reps
90.0 kg x 9 reps
108.5 kg x 9 reps x 3 sets

Shoulder horn:
1.25kg x 25 reps x 3 sets

Sweet session.

Rick Deckart
07-14-2009, 09:08 AM
14. JUL 09 BW 84KG 42MIN --- MI 10/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
42.5 kg x 3 reps x 3 sets

three reps per excercise

Front Squat/Back Squat couplets (4 reps / 3 reps):
50.0 kg x 7 reps
90.0 kg x 7 reps
116.0 kg x 7 reps x 4 sets

Much easier than expected.

Shoulder horn:
1.25kg x 25 reps x 3 sets

Rick Deckart
07-15-2009, 10:35 AM
15. JUL 09 BW 84KG ~50MIN --- MI 11/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 2 sets
45.0 kg x 3 reps

three reps per excercise

Front Squat/Back Squat couplets (3 reps / 2 reps):
50.0 kg x 5 reps
90.0 kg x 5 reps
123.5 kg x 5 reps x 5 sets

Hard but perfectly doable.

Shoulder horn:
1.25kg x 25 reps x 3 sets

Rick Deckart
07-17-2009, 09:02 AM
17. JUL 09 BW 83KG ~40MIN --- MI 12/12

Barbell calisthenics...

Front Squat/Back Squat couplets (2 reps / 1 reps):
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
110.0 kg x 3 reps
130.0 kg x 3 reps x 6 sets

Shoulder horn:
1.25kg x 25 reps x 3 sets

Hard. Some of the second front squat reps were really slow but I made no misses. Skipping rest days, sleep deprivation, regular alcohol intake and a general caloric deficit are not recommended while following a schedule like that.

And now for something completely different...

Deloading

Derek Simonds
07-17-2009, 09:11 AM
Hard. Some of the second front squat reps were really slow but I made no misses. Skipping rest days, sleep deprivation, regular alcohol intake and a general caloric deficit are not recommended while following a schedule like that.

And now for something completely different...

Deloading

I know exactly how you feel. Any specific program for deloading or just time off?

Rick Deckart
07-19-2009, 03:25 AM
I know exactly how you feel. Any specific program for deloading or just time off?

I spent the last two days eating and fell quite a bit better now.

In two weeks I am off for two weeks vacation, so not much time for any specifics. I will probably simply play easy and address some weaknesses.

The minimum I want to get out of the last three weeks is a solid front squat triple with 130 kg, solid for me means that I can do that several times in a row for multiple sets without epic struggle on the last reps.

I it weren't for the vacation I would test my max around wednesday or thursday. Based on past experience I would expect a front squat max around 150kg, give or take one or two kg. I would then spent the next two weeks (2 sessions per week) doing workouts based on Verkhoshanskys stimulation method. It would look like this:

Back Squat:
135-140 kg x 2 reps x 2 sets; 5 min rest between sets

5-8 min rest

Clean:
90 kg x 5-6 reps x 2-3 sets; 5 min rest between sets

5-8 min rest

and then repeat the whole complex once or twice per session.

Looks easy but is a real killer...

When I am back from holiday I will very likely start a 12 week squat program to finally nail that elusive double bodyweight back squat, also I have some competition kettlebells on the way and will start to incorporate some GS lifting into my routine.

Rick Deckart
07-21-2009, 11:42 AM
21 JUL 09 BW 83KG 20MIN --- JUST SOME SQUATS

Front Squat:
50.0 kg x 3 reps
70.0 kg x 2 reps
90.0 kg x 1 rep
110.0 kg x 1 rep
120.0 kg x 1 rep
130.0 kg x 1 rep
130.0 kg x 2 reps

second rep was slow, so I decided to skip the third, no need for 'grinders' right now.

Bunch of calisthenics over the last few days and lots of stretching etc pp

I probably won't test my max this time because I won't have much time the next two weeks and in less than 14 days I am out of town for two weeks. Also doing near max lifts before this cycle and during the first week was a bad idea, I should have known better than that.

Whatever, I will instead spend some time addressing specific weaknesses (mostly flexibility issues) and try to build up some proper technique from the scratch.

In any case I will start a Hatch cycle mid-august. Squatting only twice per week will be like drinking a vacation drink and optimistic like always I will just plug in a 160 kg BS max and a 145 kg FS max. I have back-squatted 145 kg x 5 reps a while ago, and did a couple of bottom position back squats, starting just above parallel, with 160 kg not long ago, so 160 sounds about right to me. My front squat max is still 140 kg and it will take a long time in that cycle till I touch weights in that category. Let's see how this will go.

Rick Deckart
07-24-2009, 09:27 AM
24. JUL 09 BW 83KG ~35MIN --- TEST SESSION FOR COMING HATCH CYCLE

Back Squat:
50.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 10 reps
105.0 kg x 8 reps
112.5 kg x 6 reps
120.0 kg x 4 reps

Front Squat:
85.0 kg x 5 reps
98.0 kg x 5 reps x 3 sets

Shoulder Horn:
2.0 kg x 25 reps x 3 sets

Comfortable weights, I think I will definitely start the cycle based on 150/140 and move up to 160/145 if it feels to easy after a couple of weeks.

Rick Deckart
07-27-2009, 10:03 AM
27. JUL 09 BW 83KG 30MIN --- HATCH W1S2

Bunch of calisthenics...

Front Squat:
20.0 kg x 5 reps
50.0 kg x 5 reps
85.0 kg x 5 reps
91.0 kg x 5 reps
98.0 kg x 5 reps x 2 sets

Back Squat:
90.0 kg x 10 reps
97.5 kg x 8 reps
105.0 kg x 8 reps
112.5 kg x 8 reps


A little later:

Shoulder Horn:
2.0 kg x 25 reps x 3 sets

Squats were very easy... I will continue the cycle till I am out of town and continue it afterwards. The rule for this cycle is: no belt, no wraps or knee sleeves and no spotter. I will reserve belt and knee sleeve usage to those 90%+ attempts but only if I feel I need it.

Rick Deckart
07-30-2009, 01:24 PM
30. JUL 09 BW 83KG 39MIN --- HATCH W2S1

Back Squat:
50.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 10 reps
98.0 kg x 8 reps
105.0 kg x 6 reps
112.5 kg x 6 reps
120.0 kg x 6 reps

Front Squat:
85.0 kg x 5 reps
98.0 kg x 5 reps
105.0 kg x 5 reps x 2 sets

Just a short session between 8 hours at work and ~4 hours manual labor at home... third day in a row like that and there are plenty to come...

Rick Deckart
07-31-2009, 06:13 AM
Time is short, but on the way to work I cooked up a little project I want to do before christmas: another run through a modified smolov basecycle, the third and last for this year. This would be for back-squats, looks horrible, I am loving it...

Introductory Microcycle

Week 1
Monday 65%x8x3 70%x5 75%x2x2 80%x1
Wednesday 65%x8x3 70%x5 75%x2x2 80%x1
Friday 70%x5x4 75%x3 80%x2x2 90%x1
Week 2
Monday 85%x2x2-3
Wednesday 85%x3x1-2
Friday 85%x5


x8x3 = 8 reps x 3 sets

Modified Base Mesocycle MI Edition

____ _Monday Tuesday Thursday Saturday
Week 1 70%x9x3 75%x7x4 80%x5x5 85%x3x6
Week 2 75%x9x3 80%x7x4 85%x5x5 90%x3x6
Week 3 80%x9x3 85%x7x4 90%x5x5 95%x3x6

x9x3 = 9 reps x 3 sets

Rick Deckart
08-02-2009, 04:00 AM
2. AUG 09 BW 84KG 46MIN --- HATCH W2S2

Longish warmup, calisthenics etc pp

Front Squat:
20.0 kg x 5 reps x 2 sets
50.0 kg x 5 reps
70.0 kg x 5 reps
85.0 kg x 5 reps
91.0 kg x 5 reps
98.0 kg x 5 reps x 2 sets

Back Squat:
90.0 kg x 10 reps
105.0 kg x 8 reps
112.5 kg x 8 reps
120.0 kg x 8 reps

I am condensing the schedule so that I can do one last session next Wednesday before I will leave into my two weeks long vacation. The second session of Hatch week 3 is easy so probably a good start afterwards.

Rick Deckart
08-03-2009, 04:35 AM
3. AUG 09 BW 84KG 25MIN --- SNATCH TECHNIQUE WORK

Snatch:
20.0 kg x 2 reps x X sets
42.5 kg x 2 reps x 3 sets
48.0 kg x 2 reps x 3 sets
56.0 kg x 1 rep x 6 sets

That was of course super duper easy.

Before and later some aggressive but smart flexibility/mobility work for feet, wrists, ankles, shoulders and back. Mostly stuff done with jumpstretch bands, some PNF stretching a la Kit Laughlin and some stuff done with weights.

I would probably need surgery to get back even the most modest flexibility in the big toe of my right foot, which is practically stiff, I had to switch from a left foot forward split jerk to a right foot forward split jerk years ago to avoid breaking the right toe.

Rick Deckart
08-04-2009, 04:38 AM
As I am running out of time I will change my plan of attack once again:

I will completely restart the Hatch cycle when I am back from holiday, probably with slightly increased poundages, I still think 160/145 should be doable but I may simply try the first session (18. Aug) with weights based on these maxes and decide afterwards.

27. Oct is the projected D-Day for a (hopefully) new back squat max. I will also include olympic lifting technique work form the start and maybe some work on push press or military press.

After that is it a week or so off and then in November I may start my little experiment with the modified smolov (mark III).

Rick Deckart
08-17-2009, 09:39 AM
14. AUG 09 BW ~84KG 40MIN --- COASTING

Warmup:
10 minutes of calisthenics with and without barbell

Front Squat (~on the minute):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
80.0 kg x 3 reps x 10 sets

Press:
20.0 kg x 5 reps x 2 sets
30.0 kg x 3 reps
40.0 kg x 2 reps
50.0 kg x 5 reps x 3 sets

Back from vacation and officially arrived in suck town, so sorry Hatch, you will have to wait for a while, that is a least 6 weeks, maybe even 12 weeks.

Till then I will do something I never did, linear progression starting way way down. This will evolve over the next weeks as I currently have no fixed plan for it. Additionally I currently spent around 40-60 minutes every day on mobility and stretching, most of this would qualify as limbering up (working up to 90% of ROM), but once or twice per week I am doing serious flexibility work with a decent amount of PNF stretching.

Rick Deckart
08-19-2009, 10:07 AM
19. AUG 09 BW 83KG 26MIN --- COASTING II

7 min warmup

Snatch:
20.0 kg x 2 reps x 3 sets
30.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
47.5 kg x 2 reps x 6 sets

Power Clean/Push Jerk:
47.5 kg x 1 reps x 6 sets

Super light technique work.

Rick Deckart
08-20-2009, 09:59 AM
20. AUG 09 BW ~84KG 48MIN --- COASTING III

Warmup:
~10 minutes of calisthenics with and without barbell

Back Squat (90 seconds rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps x 10 sets

Push Press:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 5 reps x 3 sets

Rick Deckart
08-23-2009, 06:08 AM
23. AUG 09 BW ~84KG 28MIN --- COASTING IV

Calisthenics, a bunch...

Clean & Jerk (90 seconds rest between sets):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
60.0 kg x 2 reps x 6 sets

Light technique work. I am to lazy to record all of the stuff I am currently doing, probably at least an hour of additional work daily on some days it's actually closer to two hours+. Head- and Handstands, despite not being practiced for years, are still pretty good.

Rick Deckart
08-25-2009, 10:12 AM
25. AUG 09 BW <84KG 55MIN --- COASTING V

Warmup:
8 minutes of calisthenics

Front Squat (rest between worksets: 90 seconds):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
85.0 kg x 3 reps x 10 sets

Press (rest between worksets: 90 seconds):
20.0 kg x 5 reps x 2 sets
30.0 kg x 5 reps
37.5 kg x 3 reps
45.0 kg x 2 reps
52.5 kg x 5 reps x 3 sets

Rick Deckart
08-27-2009, 10:46 AM
27. AUG 09 BW 83KG 26MIN --- COASTING VI

25 min super secret flexibility/mobility routine before session

Snatch technique barbell work; a bunch

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
30.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps x 6 sets

Power Clean/Push Jerk:
55.0 kg x 1 reps x 6 sets

stretching, lots of stretching...

Rick Deckart
08-29-2009, 02:37 AM
29. AUG 09 BW 83KG 36MIN --- COASTING VII

Back Squat (90 seconds rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
75.0 kg x 3 reps
95.0 kg x 3 reps x 10 sets

Push Press:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps
50.0 kg x 3 reps
63.5 kg x 5 reps x 3 sets

Rick Deckart
08-31-2009, 09:47 AM
31. AUG 09 BW 83KG 32MIN --- COASTING VIII

Calisthenics, a bunch... circa 8 minutes

Clean & Jerk (90 seconds rest between sets):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
63.5 kg x 2 reps x 6 sets

Rick Deckart
09-01-2009, 09:48 AM
1. SEP 09 BW 82.6KG 48MIN --- COASTING IX

Warmup:
7 minutes of calisthenics

Front Squat (rest between worksets: 90 seconds):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps x 10 sets

Press (rest between worksets: 90 seconds):
20.0 kg x 5 reps x 2 sets
28.5 kg x 5 reps
37.5 kg x 3 reps
46.0 kg x 2 reps
55.0 kg x 5 reps x 3 sets

A little later: advanced mobility/flexibility work

Rick Deckart
09-03-2009, 09:34 AM
3. SEP 09 BW 83KG 42MIN --- COASTING X

12 min super secret flexibility/mobility routine before session

Snatch technique barbell work; a bunch

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
47.5 kg x 2 reps
52.5 kg x 2 reps x 6 sets

Power Clean/Push Jerk:
40.0 kg x 1 rep
50.0 kg x 1 rep
60.0 kg x 1 rep x 6 sets

Cooldown

Rick Deckart
09-05-2009, 04:29 AM
5. SEP 09 BW 83KG 52MIN --- COASTING XI

12 min warmup...

Back Squat (1:45 min rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
100.0 kg x 3 reps x 10 sets

Push Press (1:45 min rest between sets):
20.0 kg x 5 reps x 2 sets
31.0 kg x 5 reps
42.5 kg x 3 reps
54.0 kg x 2 reps
65.0 kg x 5 reps x 3 sets

Smooth and easy, took about the same effort as getting out of the bed in the morning.

Rick Deckart
09-07-2009, 12:00 PM
7. SEP 09 BW 83KG 26MIN --- COASTING XII

Calisthenics, a bunch...

Clean & Jerk (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 1 rep x 12 sets

Rick Deckart
09-09-2009, 09:51 AM
9. SEP 09 BW 83KG 52MIN --- COASTING XIII

Warmup:
6-7 minutes of calisthenics

Front Squat (rest between worksets: 105 seconds):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
95.0 kg x 3 reps x 10 sets

Press (rest between worksets: 105 seconds):
20.0 kg x 5 reps x 2 sets
30.0 kg x 5 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
57.5 kg x 5 reps x 3 sets

Some tests with a floor press setup, I will likely add that after clean & jerks.

Rick Deckart
09-11-2009, 10:39 AM
11. SEP 09 BW 83KG 38MIN --- COASTING XIV

short warmup

Snatch technique barbell work

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps
55.0 kg x 1 rep x 12 sets

Power Clean/Push Jerk:
40.0 kg x 1 rep
50.0 kg x 1 rep
60.0 kg x 1 rep
65.0 kg x 1 rep x 6 sets

Advanced flexibility/mobility work

Rick Deckart
09-13-2009, 10:46 AM
15. SEP 09 BW 83KG 16MIN --- COASTING XV/1

warmup...

Push Press (1:45 min rest between sets):
20.0 kg x 5 reps x 2 sets
32.5 kg x 5 reps
45.0 kg x 3 reps
57.5 kg x 2 reps
67.5 kg x 5 reps x 3 sets

15. SEP 09 BW 83KG 36MIN --- COASTING XV/2

warmup...

Back Squat (1:45 min rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
105.0 kg x 3 reps x 10 sets

Probably spent another hour in prehab/mobility/flexibility work and some handstand practice and an hour on the bike...

Rick Deckart
09-15-2009, 09:36 AM
15. SEP 09 BW 83KG 30MIN --- COASTING XVI

Calisthenics, a bunch...

Clean & Jerk (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 1 rep
60.0 kg x 1 rep
67.5 kg x 1 rep x 12 sets

Rick Deckart
09-17-2009, 09:53 AM
17. SEP 09 BW 83KG 60MIN --- COASTING XVII

longish warmup

Press (rest between worksets: 2:30 min):
20.0 kg x 5 reps x 2 sets
30.0 kg x 5 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
58.0 kg x 5 reps x 3 sets

Front Squat (rest between worksets: 2 min):
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
100.0 kg x 3 reps x 10 sets

Rick Deckart
09-20-2009, 07:05 AM
20. SEP 09 BW 83KG 52MIN --- COASTING XVIII

longish warmup...

Snatch technique barbell work

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
45.0 kg x 1 rep
50.0 kg x 1 rep
55.0 kg x 1 rep
57.5 kg x 1 rep x 12 sets

Power Clean/Push Jerk (on the minute):
40.0 kg x 1 rep
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep x 6 sets

followed by some pullups/chinups

Rick Deckart
09-22-2009, 09:55 AM
22. SEP 09 BW 83KG 60MIN --- COASTING XIX

10 minutes warmup...

Back Squat (2:00 min rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
110.0 kg x 3 reps x 10 sets

Push Press (2:30min rest between sets):
20.0 kg x 5 reps x 2 sets
32.5 kg x 5 reps
45.0 kg x 3 reps
57.5 kg x 2 reps
70.0 kg x 5 reps x 3 sets

Still very easy.

Rick Deckart
09-27-2009, 09:16 AM
27SEP09 BW 83KG <50MIN --- HATCH THE FINAL TRIAL Week 1 Session 1

Back Squat:
50.0 kg x 3 reps
70.0 kg x 3 reps
96.0 kg x 10 reps
112.0 kg x 8 reps
120.0 kg x 6 reps
128.0 kg x 4 reps

Front Squat:
90.0 kg x 5 reps
102.0 kg x 5 reps x 3 sets

Push Press:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps x 6 sets

This is my last attempt to run through the Hatch cycle, I will try a new max in week 11 and intend to skip week 12. I will use the texas method for push presses, goal is respectable single well over 100 kg. Other than that it is light technique work for the olympic lifts. This will keep me busy till christmas; the cycle is based on ultra optimistic estimates 160/140.

Rick Deckart
09-30-2009, 09:50 AM
30SEP09 BW 83KG 49MIN --- HATCH THE FINAL TRIAL Week 1 Session 2

Back Squat:
50.0 kg x 3 reps
80.0 kg x 3 reps
96.0 kg x 10 reps
104.0 kg x 8 reps
112.0 kg x 8 reps
120.0 kg x 8 reps

Military Press:
20.0 kg x 5 reps
47.5 kg x 5 reps x 2 sets

Front Squat:
90.0 kg x 5 reps
95.0 kg x 5 reps
102.0 kg x 5 reps x 2 sets

Despite some shit-load of work and stress and a general caloric deficit this was not difficult at all...

Rick Deckart
10-02-2009, 08:46 AM
2OCT09 BW 83KG 29MIN --- MISC

Push Press:
20.0 kg x 2 reps
50.0 kg x 1 rep
60.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep
80.0 kg x 1 rep
85.0 kg x 1 rep
90.0 kg x 1 rep
95.0 kg x 1 rep

Snatch Technique Work:
20.0 kg x meh
40.0 kg x 3 reps x 3 sets

KB Press:
2 x 16.0 kg x 10 reps x 3 sets

Easy and relaxing session

Rick Deckart
10-04-2009, 04:11 AM
4OCT09 BW 84KG 57MIN --- HATCH THE FINAL TRIAL Week 2 Session 1

Back Squat:
20.0 kg x 5 reps x 2 sets
50.0 kg x 5 reps
80.0 kg x 5 reps
96.0 kg x 10 reps
104.0 kg x 8 reps
112.0 kg x 6 reps
120.0 kg x 6 reps
128.0 kg x 6 reps

Front Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
84.0 kg x 5 reps
98.0 kg x 5 reps
105.0 kg x 5 reps x 2 sets

to be continued today...

Rick Deckart
10-04-2009, 08:32 AM
4OCT09 BW 84KG 17MIN --- PUSH PRESS

Push Press:
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
62.0 kg x 3 reps
73.0 kg x 3 reps x 6 sets

Rick Deckart
10-06-2009, 10:33 AM
6OCT09 BW 83KG 70MIN --- HATCH THE FINAL TRIAL Week 2 Session 2

Back Squat:
20.0 kg x 5 reps x 2 sets
50.0 kg x 5 reps
80.0 kg x 5 reps
96.0 kg x 10 reps
112.0 kg x 8 reps
120.0 kg x 8 reps
128.0 kg x 8 reps

Front Squat:
50.0 kg x 5 reps
80.0 kg x 5 reps
88.0 kg x 5 reps
98.0 kg x 5 reps
102.0 kg x 5 reps x 2 sets

Military Press:
20.0 kg x 5 reps x 2 sets
50.0 kg x 5 reps x 2 sets

Rick Deckart
10-08-2009, 10:03 AM
8OCT09 BW 83KG 32MIN --- PUSH PRESS

Push Press:
20.0 kg x 3 reps x 2 sets
50.0 kg x 2 reps
60.0 kg x 2 reps
72.5 kg x 1 rep
77.5 kg x 1 rep
82.5 kg x 1 rep
87.5 kg x 1 rep
92.5 kg x 1 rep
97.5 kg x 0 rep x 2 sets
90.0 kg x 2 reps x 2 sets

rest follows tomorrow...

Rick Deckart
10-11-2009, 10:21 AM
11OCT09 BW 83KG ?MIN --- HATCH THE FINAL TRIAL Week 3 Session 1

Back Squat:
50.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 5 reps
104.0 kg x 8 reps
112.0 kg x 8 reps
128.0 kg x 6 reps
136.0 kg x 6 reps

Front Squat:
90.0 kg x 5 reps
101.0 kg x 5 reps
109.0 kg x 5 reps
116.0 kg x 5 reps

No time for more. I am a little sick and decided to try this session anyway. I had to take a short break (50-60 sec) after rep 3 with 136 kg and 116 kg, more to make sure that I don't train till failure and I really was knackered before the session so I guess it's okay.

Rick Deckart
10-12-2009, 09:27 AM
12oct09 BW 83KG 24MIN --- PUSH PRESS

Push Press:
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
60.0 kg x 3 reps
70.0 kg x 1 rep
76.0 kg x 3 reps x 6 sets

Afterwards 90 minutes of Hatha Yoga...

Rick Deckart
10-14-2009, 11:13 AM
14OCT09 BW 82KG 44MIN --- HATCH THE FINAL TRIAL Week 3 Session 2

Back Squat:
50.0 kg x 5 reps
80.0 kg x 5 reps
96.0 kg x 10 reps
104.0 kg x 10 reps
112.0 kg x 8 reps
120.0 kg x 8 reps

Military Press:
20.0 kg x 5 reps
52.0 kg x 5 reps x 2 sets

Front Squat:
87.0 kg x 5 reps
94.0 kg x 5 reps
101.0 kg x 5 reps x 2 sets

Yesterday the veterinarian had to euthanise my old dog---cardiac asthma was no longer manageable with medication. R.I.P old friend I miss you!

Rick Deckart
12-01-2009, 10:25 AM
1Dec09 BW 80KG 30MIN --- SMOLOV MARK III (1/12)

After a long pause I decided to finish at least one project this year...

Military Press:
46.0 kg x 9 reps x 3 sets

Back Squat:
102.0 kg x 9 reps x 3 sets

I think I know one person who already did my Smolov MI Edition (Mark III) cycle, apparently with good success.

Rick Deckart
12-03-2009, 10:07 AM
3DEC09 BW 81KG ~35MIN --- SMOLOV MK III (2/12)

Back Squat:
109.0 kg x 7 reps x 4 sets

Military Press:
49.0 kg x 7 reps x 4 sets

Rick Deckart
12-05-2009, 08:09 AM
5DEC09 BW ?KG ?MIN --- SMOLOV MK III (3/12)

Back Squat:
116.0 kg x 5 reps x 5 sets

Military Press:
52.0 kg x 5 reps x 5 sets

Rick Deckart
12-06-2009, 02:03 AM
6DEC09 BW 82KG ?MIN --- SMOLOV MK III (4/12)

Back Squat:
123.0 kg x 3 reps x 6 sets

Military Press:
55.0 kg x 3 reps x 6 sets

Rick Deckart
12-07-2009, 09:37 AM
7DEC09 BW 82KG 40MIN --- SMOLOV MK III (5/12)

Military Press:
49.0 kg x 9 reps x 3 sets

Back Squat:
109.0 kg x 9 reps x 3 sets

Time to ramp it up...

Rick Deckart
12-09-2009, 09:47 AM
9DEC09 BW 82KG 39MIN --- SMOLOV MK III (6/12)

Back Squat:
116.0 kg x 7 reps x 4 sets

Military Press:
50.0 kg x 7 reps x 4 sets


Squats were very easy, presses not so much, so I scaled them a tad down.

Rick Deckart
12-11-2009, 09:12 AM
11DEC09 BW 81KG 74MIN --- SMOLOV MK III (7/12)

Back Squat:
123.0 kg x 5 reps x 5 sets

Military Press:
53.0 kg x 5 reps x 5 sets

Longish warmup, lots of stretching afterwards and 5 minute rest break between work-sets, instead of the usual 3 minutes. Presses included always a 2 second pause on the chest before the next repetition.

Everything is on target so far, I should just eat a lot more than I currently do...

Rick Deckart
12-12-2009, 04:35 AM
12DEC09 BW 81KG 65MIN --- SMOLOV MK III (8/12)

Back Squat:
131.0 kg x 3 reps x 6 sets

Military Press:
56.0 kg x 3 reps x 6 sets

Not bad at all...

Rick Deckart
12-14-2009, 09:40 AM
14DEC09 BW 81KG ~30MIN --- SMOLOV MK III (9/12)

Back Squat:
116.0 kg x 9 reps x 3 sets

Out of time, presses will follow tomorrow...

Rick Deckart
12-15-2009, 09:41 AM
15DEC09 BW 81KG ~8MIN --- SMOLOV MK III (9/12)

Military Press:
50.0 kg x 9 reps x 3 sets

After a few reps with 20 kg as a warmup I just started...I have done 50 kg for 10 reps in the past with relatively little sweat, but doing these, rep for rep from a dead-stop, without bouncing etc. was close to a max effort.

It can only get better!

Rick Deckart
12-16-2009, 09:40 AM
16DEC09 BW 81KG ~30MIN --- SMOLOV MK III (10/12)

Back Squat:
123.0 kg x 7 reps x 4 sets

Out of time; will do presses another day...

Rick Deckart
10-02-2010, 02:00 AM
A century break! 101 posts! It's time to close this log - time to draw the last curtain! It had a splendid time but now...

I will address my other life - like -

FASHION

You should see my new boots!! Catskill mountain moccassins! Cool beyond believe!!!:)