PDA

View Full Version : A Weightlifter Who Benches and Deadlifts


Gary Gibson
10-21-2010, 01:42 PM
Started at 5'9" and 130 lbs. Started competitive raw powerlifting at age 32 and 165 lbs. Moved up to 181 within a year thanks to lots of whole milk (Thanks, Rip).

Best USAPL raw lifts in 82.5 kg class: SQ 418, BP 253, DL 506 (sumo).

Decided to get in touch with my inner weightlifter again. Had discovered Dan John in my twenties when I still weighed under 150 and practiced the classical lifts without a coach. Now getting coaching.

Best lifts at ~180 lbs/81 kilos in the gym: Snatch 67 kg, Clean 87 kg, Clean and Jerk 82 kg.

Using the Olympic back squat to get bigger and going heavy on front squats to get stronger legs these days. Doing snatch, clean/clean-and-jerk at least thrice per week. Still pressing, benching, rowing and chinning in other sessions. Not doing low bar squat or deadlift much anymore, but still want to compete in powerlifting (next meet USAPL Maryland States in Nov).

Best high bar squat was 162 kilos last month, but usually my best is 150 kilos. Best front squat was 120 kilos yesterday (10 kilo PB from earlier this year when I last tried them).

Only been doing the classic lifts again for a little over a month. Ratio to front squat strength is still embarrassingly low. Probably going to focus on PL for the November meet anyway.

Kevin Perry
10-21-2010, 03:08 PM
Hey Gary, good to have you at CA, what made you decide to start a log here though? I thought you had one at Rips forums?

Gary Gibson
10-21-2010, 05:59 PM
Press out of Rack
,95 lbs x 3
115 lbs x 3
125 lbs x 2
135 lbs x 5
120 lbs x 5
105 lbs x 5

Chin Up
+0 x 3
+25 x 5 x 3

The press out of the rack was a "local maximum", i.e. I only ever got that much once before and it was with lots of screaming and encouragement with Rip as the loudest screamer. Tonight's felt a lot easier, as in I was confident from the first press that I'd make it. Last rep was slooooooooow and back felt like it was bent 90 degrees in the middle, but I muscled through.


Hey Gary, good to have you at CA, what made you decide to start a log here though? I thought you had one at Rips forums?

Thanks. I haven't added to that log in months now. I was over at IGx for a while, but I think I'll get plenty of training knowledge here. I'm something of a board tramp--or whore--and don't mind spreading my affections around.

Alex Bond
10-21-2010, 08:50 PM
Gary starts a log at PnB in 5... 4... 3...

Gary Gibson
10-22-2010, 05:28 PM
Snatch
,40 kg x miss, x 1, x 1, x 1, x miss, x1
,50 kg x 1, x 1, x 1
,55 kg x 1, x 1
,60 kg x miss, x 1
,65 kg x 1
,67 kg x 1
,69 kg x miss, x 1 (PB)
,70 kg x miss, x 1 (PB)
,71 kg x 1 (PB)
,72 kg x miss, x miss
,60 kg x miss, x miss

Back Squat (high bar, no belt)
,20 kg x 3
,60 kg x 3
,80 kg x 3
100 kg x 1
110 kg x 1
120 kg x 1
130 kg x 1
,95 kg x 5 x 6

4 kilo PB tonight on the snatch. Had to take a couple steps forward on most of those heavy weights, but it all would have counted in competition. Tested the waters with 60 afterward, but I was shot. Set up for the clean a few minutes later and just didn't feel like it. Decided to test back squat strength before doing any volume. Very, very weak. My legs are fried and 130 kg might as well have been 150. I'm about 20% off my best...but that is great news in a way. It means that relative to my current strength, I am much more efficient than I thought.

Back off week begins.

Gary Gibson
10-23-2010, 03:58 PM
Bench
,45 lbs x 5
135 lbs x 5
185 lbs x 3
135 lbs x 5
155 lbs x 5
175 lbs x 5
185 lbs x 3
205 lbs x 3
215 lbs x 2
225 lbs x 1
235 lbs x 2 1/2
185 lbs x 5 x 5

Pull Up @ 180
+0 x 8, x8, x2

DB Row
80 lbs x 8 each side

And that is the official end of this cycle. Bench has gone nowhere.

I'm starting a back off week this evening. After that I want to start prepping for PL. There are two USAPL meets on the horizon: MD States Nov 20 and American Open Dec 3-5.

I've been competing raw in MD and FL and would like to put up some higher raw numbers in the 82.5 and also try my hand at gear in the Open. I was planning to use the MD State meet as a training day and not something for which I specifically prepare. I'd be training gear in the preceding weeks with an eye on the Open. Here's the intended protocol...

Monday
--------
Snatch up to 80% + OHS
Low Bar Squat, warm up raw then add gear to that day's "easy" max.

Wednesday
-----------
Bench
DB Row

Friday
-------
Clean up to 80% + Front Squat
Sumo Deadlift, warm up raw then add gear to that day's "easy" max.

The alternative is to bench twice and squat and deadlift once each.

M) Bench boards/shirt
T) Snatch/OHS, Competition SQ w/gear

Th) Bench raw for volume
F) Clean/Jerk/FS, Competition DL w/gear

The question is whether to bench once or twice per week.

Gary Gibson
10-27-2010, 06:20 PM
Power Snatch from Hang
,30 kg x 3 x a lot
,40 kg x 3 x a lot
,45 kg x 2 x a lot
,50 kg x 2, x 1 + miss, x 1

Snatch Pull
,70 kg x 3, x 3
,75 kg x 2, x 2, x 2, x 2
,70 kg x 3

Push Press from Rack
,40 kg x 4
,50 kg x 4
,60 kg x 4
,70 kg x 3
,65 kg x 0

Today is probably going to be my only session during this backoff week. Avoided loading my knees in the deep squat position by use of power snatches and snatch pulls. I discovered that I really don't like powers or pulls, but I figure I should do them from time to time.

Initially paused power cleans at hang, but then Danny made sure I reversed direction quickly on the heavier ones. Got some clarification on keeping shoulders over the bar for a more acute hip angle and more hip leverage on second pull. Kept snatch pulls just above my best snatch (71 kilos) to maintain bar speed. Had no idea where to start with push presses. Got overzealous when 60 felt so doable. Wanted to get way above my best press x4-5.

Thought about forgoing PL entirely to focus on WL. I like the press better than the bench...but I still love contesting the squat and the pull.

Tanner Cook
10-28-2010, 05:19 AM
IMO, there's not a huge need for high-bar back squats, if your already front squatting, low-bar would help just as much while working different muscles. As for PL, have you ever checked out Bill Starr's "No deadlift deadlift program"? It is basically about how he recommends doing the O-Lifts, the O-Lift pulls, Squats, good mornings, GHRs, etc. to increase your deadlift.

Gary Gibson
11-02-2010, 02:09 PM
Nov 1, 2010 (yesterday)

Snatch practice w/ 15-lb barbell

DB Arnold Press
50+50 lbs x 5 x 3 (last set one arm at a time)

DB Hammer Curl, alternating
40+40 lbs x 5 x 3


Nov 2, 2010 (today)

Snatch
30 kg x 1 x 6
40 kg x 1 x 3
50 kg x 1 x 2
55 kg x 1 x 2
60 kg x miss x 4, x 1
65 kg x miss x 3, x 1
68 kg x 1
70 kg x miss x 3
60 kg x miss

Front Squat
,60 kg x 3
,80 kg x 3
,90 kg x 3
100 kg x 3
110 kg x 3

Kept getting under the 70 kg, but just couldn't get it back far enough to balance. Felt slow all day. Used an ammonia capsule to wake up a bit on 65 kg. 68 kg is 96% of my recent best and isn't that bad coming back from a week-long back off.

The 110 kg FS triple was a PR, but that last rep was ugly. My arch is collapsing at the very bottom of the squat when I get tired. Arch collapsed on the second rep and then there was some leaning forward on the third


IMO, there's not a huge need for high-bar back squats, if your already front squatting, low-bar would help just as much while working different muscles. As for PL, have you ever checked out Bill Starr's "No deadlift deadlift program"? It is basically about how he recommends doing the O-Lifts, the O-Lift pulls, Squats, good mornings, GHRs, etc. to increase your deadlift.


That's a good point about the low bar. I've written extensively in defense of the low bar squat with a belt. In fact, my biggest front squat (275 lbs according to my records) was back when I tested it after doing nothing but getting my low bar + belt up to over 400 lbs. For all that, however, I'm just liking high bar better these days.

My hope is that my deadlift does indeed increase without direct deadlifting most of the year. My deadlift went up pound for pound with my squat for the last couple of years, without much deadlift practice at all.

Gary Gibson
11-05-2010, 09:58 AM
Clean & Jerk
,60 kg x 1 x 3 no jerk
,60 kg x 1 x 1
,80 kg x 1 x 2
,84 kg x 0 x 2

Jerk only
,84 kg x 1 x 2
,88 kg x 1 x 2 (PR)
,90 kg x 0, x 1 (PR)
,91 kg x 0

Back Squat
,60 kg x 3
,80 kg x 3
100 kg x 3
120 kg x 1

Clean initially felt pretty good, but then I couldn't get past 80. I might have misloaded and that 84 that I could only get off the floor might have been 90, but I really don't remember. I still had a lot of pop left for jerks only so I suspect I did misload way over my best clean.

Easy personal bests in jerks today. The first single at a new weight was consistently shaky, but the second was always a lot smoother.

I must have burned up every bit of leg energy I had on those jerks because I could barely squat 120 today. That's about 75% of my best ever high bar. I have a hard time believing I'm still tired from my last cycle. Maybe that max triple front squat three days ago did me in for squats today.

Later...

DB Arnold Press 50/50 x 6 x 3
DB Alternating Curl 45/45 x 5 x2
DB Hammer Curl 40/40 x 5

Just a little upper body session with the tools I have in the gym of the building where I'm staying.

Gary Gibson
11-08-2010, 01:47 PM
Snatch
,30 kg x 1 x 4
,40 kg x 1 x 3
,50 kg x 1 x 2
,55 kg x 1 x 2
,60 kg x 1, x miss, x 1 x 2
,65 kg x 1
,69 kg x 1
,72 kg x 1 (PB)
,74 kg x 1 (PB)
,76 kg x 0 x 3

Back Squat
,60 kg x 3
,80 kg x 3
100 kg x 3
120 kg x 2
130 kg x 1
140 kg x 1
150 kg x miss

Felt really good today. Knees finally stopped hurting this morning. Not 100%, but not painful every time I climbed stairs. 3 kilo personal best. I think bodyweight/82 kg will come before the end of the year.

Did some box jumps between the last sets to get CNS "on". Managed an easy triple onto a 45" box once I got warmed up.

Pulled knee sleeves on for squats and got good and stuck with 150. Legs still a little weaker than usual, but I feel like I'm on an upswing. Last week I could barely do 120 so this is still an improvement. Would like to see 170 kg before the end of the year.

Efficiency is actually on the upswing. Today's snatch was over 55% of today's back squat. 66% would be great, but I'm just happy it's over 50% right now. I figure a 74 kilo snatch means a 93 kilo clean can't be that far away. Hoping for 105/85 by year's end.

Gary Gibson
11-11-2010, 05:22 PM
Clean
40 x 1 x 6
50 x 1 x 3

Clean & Jerk
60 x 1 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2 (pressout)
85 x 1 (pressout)
89 x 0 x 3

Jerk
80 x 1
85 x 0

Front Squat
60 x 3
80 x 2
90 x 0

Slow and weak. I've been commuting on mass transit about two hours each way for a couple of weeks, traveling a lot on weekends. Came down with a bit of a cold yesterday. Just feeling run down and not very strong or explosive. I was really hoping to beat my best clean tonight if only because I got such a nice bump in my snatch numbers this week. It wasn't to be. Even the squats were weaker than usual.

I hope to be on a more regular schedule and once again living within a couple minutes of the office and the training center by early next week.

Gary Gibson
11-15-2010, 08:47 PM
Back Squat
,20 x 3
,40 x 3
,60 x 3
,80 x 1
,90 x 1
100 x 1
110 x 1

Snatch
,40 x 3
,50 x 2
,55 x 1+ miss, x 1
,60 x 1
,65 x miss, x 1
,70 x miss, x 1
,73 x miss, x miss, x miss
rest
,60 x 1+miss, x 1+miss, x 1
,65 x 1+miss, x 2
,70 x 1+miss, x 1
,73 x 1
,75 x miss, x miss, x miss

Snatch Pull
,80 x3, x3, x1

Getting efficient in a bad way.

An ideal BS-FS-CJ-Sn ratio is about 100-90-82-69. That's about my ratio right now (110-100-84(90)-74), but only because my BS and FS have plummeted while my CJ and Sn have edged up a bit. A few weeks ago I got a max BS of 164 and was able to get 150 regularly; now 110 is giving me trouble.

On the BS my right leg seems to stop flexing on heavy weights and the left takes over. I think I strained it a bit a few weeks ago and the pain is still there when I struggle with a weight.

Second run through with snatch felt much better. I kept the percentage high and did reps. Found myself getting faster because fatigue was forcing me to sharpen my technique as strength fell off. I was actually attempting doubles with 70, which is very nearly 100% of my very best effort. Still missed that personal best today, but it felt good to conquer 73 after it felt so heavy and impossible the first time around.

Snatch pulls nearly opened up the cuticle on my left index finger again. Need to get straps for snatch training day.

I have to wonder if I wouldn't be better off taking a huge deload in order to let my leg strength return. Right now my classic lift numbers are bumping against the limits of my reduced squatting power.

Gary Gibson
11-17-2010, 05:01 PM
Jerk from Rack
,40 x 1 x 2
,60 x 1 x 2
,70 x 1 x 2
,75 x 1 x 2
,80 x miss, x 1
,85 x 1 x 2
,89 x miss, x 1, x 1 (slight pressout)
,91 x 1 (slight pressout)
,93 x 1 (huge pressout)

Box Jumps triples
44"
44.5" PR
45" PR
45.5" PR
46" PR

Did these jerks out of the rack; lowered the bar back to shoulders up about 75 or 80, dropped them otherwise; power cleaned 70 or 75 back to the rack on the ones I dropped, first few with lots of arm pull.

Started box squatting to get "primed" on the heavy jerks. Kept it going afterward as part of the complexes Glenn Pendlay recommends. Kept adding boards to the boxes and kept getting personal bests. Manju was on the scene again to encourage me for the last PR. Cleared it easy, but just too tired to keep going.

(First rep of PRs involve using hands to land, then I get the jump without hands.)

Gary Gibson
11-19-2010, 12:09 PM
Clean
,50 x 3
,70 x 3
,80 x 2
,85 x 1
,88 x 1~, x miss
,70 x 1
,80 x miss
,70 x miss

Press out of Rack
,40 x 5
,50 x 3
,55 x 1
,60 x 1
,62 x 0

Went through cleans quickly and ended up with a questionable personal best. Caught that 88 with elbows pointed straight down. After that, just couldn't get anything.

Presses were horrible too.

Left quad still hurting after many weeks. Squat strength still absent. Thinking of laying off everything for a few weeks while I heal and recover. Sad. My new Ristos are due to arrive Monday, too.