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John Alston
04-10-2007, 06:39 AM
I'll be posting my log here. There are old posts elsewhere (http://www.irongarmx.net/phpBB2/viewtopic.php?t=11563), but I'll just put somethings down here, for reference.
I welcome all tips, ideas, praise and heckling.

Started Oly in August 06 with no real previous training and no real access to training except pullup bar and dumbells at home.

Benchmarks for 1/20/07 were:
Bdywt: 77kg as of 1/13/07
Snatch: 77.5
C&J: 90 (power clean though)
FS: 100kg
BS: 110kg

More recent numbers... best backsquat, 255# for a triple. Have front squatted 110kg. Benched 185# for 5. Have cleaned 100 (missed jerk), and powercleaned 95.
First Comp was 10/06 with 60 and 82 for total of 142kg.
Best Comp lifts were from 2/11/07, with 75 and 93 for 168kg total.

Key: LBH=Lost Battallion Hall (http://www.lostbattalionhallweightlifting.org/), all those weights will be in KG unless noted.
Richies = Richies Gym in Bushwick, Brooklyn. Those weights are lbs. No bumpers at Richies.

Here are last few workouts, to give perspective... was sick a few weeks ago, away weekend of 3/30 - 4/1, so went light on 4/2... then these workouts:

---------------------------------------------------------------------------
Wed Apr 04, 2007 8:40 pm Post subject: 4/4 LBH PRs and Stuff - last heavy LBH day before the meet

Snatches!
What we did was work up to 70, 75 and then 81 (PR! Made 80 a while ago...), made on first time. Missed 82.5
Some decent work on the way up. Still not totally reliable on form. Will work light and fast until the meet.

Clean and Jerk
50s, 60s, 70s, 80, 90, 95pr, 97.5 pr!, 100 miss.
95 was good, but 97.5 was even better. Missed 100, never racked, tired.

Did some ab work during clean up, 2 sets of shrugs, 12x60 and 15x70.

So PR in snatch 81, PR in C&J 95 and 97.5, so practice total of 178.5, PR.
Looking for new PRs in the meet -- 180+.
Tired. SHould get some sleep now.
_________________


Sat Apr 07, 2007 12:38 pm Post subject: Saturday 4/7 Richies

---------------------------------------------------------------------------
Quick warm up. Lunges.

BB row then press (then lockout on most sets) complex.
40x5
60x5
80x5
90x5
100x5
Presses good. ROws light and easy.

Front squats all x5
bar/95/135/185/185/185 Tough but good.

RDL then fast surgs all x5
95/135/185/185/185 Good.

Behind neck press x5
40/60/70 all supersetted with 5 undergrip pullups.

leg raises 2x8
dumbel side bends 55lbs 3x5
back ext x5 with +35/45/45
after last two i held 35lb plate overhead and did slight side bends

incline situps plus 25lbs 2 sets of 8.

Core work was good. inc situps tough after leg raises. Maybe do them more often as they are more scalable for me most w/os.
one week till the Sablo! Light and snappy at LBH this week.

--------------------------------------------------------------------------------
Post subject: 4/9 Monday LBH

Week of the Sablo. Light work all around.
Snatches, only up to 60. Mostly good. Just drilling it.
Clean and Jerk up to 70. Jerk a little loose, tightened up as I progressed. Will make sure to keep it tight on Wed.
Back squats, 50x5, 60x5.
Out of there by 7:30. Loose, relaxed, atmosphere. Good times.

Yuen Sohn
04-10-2007, 06:55 AM
Good to see you posting your log here.

This will also give me a great opportunity to persistently heckle you and get my post count to 1000 in no time...

Elliot Royce
04-10-2007, 12:39 PM
very good results....when I think that I weigh 28kg MORE than you and C&J around 10kg LESS than you, it's discouraging. Then again, I'm still working on technique.

John Alston
04-10-2007, 02:03 PM
Elliot, technique is still the huge task for me, too. It's a humbling sport, but when you nail it, it's really like nothing else, no?
Last breakthrough I felt was with the PR lifts last week. Getting set into position before even starting to lift, I gained new awareness on setting the body right. Hips down. It creates a great tension in the hip area, it feels like power just gathering.
I am not one of those guys that dives into the lift, I settle into it, brace, then start the push. But settling in really tight felt strong. I guess it's worth making a habbit and repeating with every lift, even the little 40kg warmups.
Now I am trying to spend less time screwing my hands onto the bar and just gripping, setting and going. I used to spend far too long on gripping. Go ahead and ask Yoon.

Elliot Royce
04-10-2007, 02:45 PM
that's what my coach says, just grab it and go. But I think too much. Check out Dan, one of our guys, at the meet. 170lbs but should be putting up some good weights -- great technique.

Good luck!

John Alston
04-12-2007, 06:12 AM
4/11/07 LBH Wednesday
Last w/o before Meet. Very light. Veavuiest snatch was 50, maybe 55. Heavest CLeandJerk was 65.
Some back squats with 50. Chill time.
Remember to be over the bar, stay on heels.
Jerk still not super nice, but it usually gets better as I move up in weight. Let's hope it does that Saturday.

John Alston
04-12-2007, 06:18 AM
Am already thinking of a post meet training. Wanting to get squat up, as pull is my strong point. Found this program:
Anton Nikolov's Training
Monday (Sat)
Back Squats
Pulls

Wednesday (Mon)
Front Squats
Cleans
Snatchs
Pulls with Snatch Grip

Friday (Wed)
Back Squats
Jerks
Pulls with Clean Grip

while poking around http://danjohn.org/nikolov.html - and http://danjohn.org/bulgaria.html... So will try this for a few weeks at least.
Will make it Sat/Mon/Wed, as this matches the off days, and I can do the first w/o on Sat without bumpers. Trying not to mod it. Trying to follow a program, which I haven't in a while. Might do some high rep sets (8!) occasionally for more growth in size. That's mostly it. Though also seeing I'd like to put in some OHS.... uh oh.

Yuen Sohn
04-12-2007, 03:18 PM
Just writing you a public reminder to bring your USAW card on Saturday. Maybe a video camera too? I think you're the most reliable of the bunch...there's probably about 600 hours of never-to-be-released video of us lifting stuck on Lenny's computer.

See you at 9:30 weigh-ins.

John Alston
04-14-2007, 04:12 PM
So finally meet time. I slept ok, ate at home and got there plenty of time.
Body weight of 79.5kg, about what I expected after breakfast and coffee.
Snatch
76, total power snatch.
82, caught about 2/3 down, good make.
85, miss, a little in front but I didn't go down enough.

Clean and jerk - feeling tired by now, it was after 2 by now.
98 miss the rackm short pull.
98 made, decent, tough way up.
100 ughghguhghgughjgh make the clean, struggle! Jerk I had it, I held it for a while but could't hold it, lost it front left. Had to laugh.
180 toal, 396lbs, had hope to total 400plus.

Yuen Sohn
04-14-2007, 06:09 PM
Yeah, you allllllllllmost had that 100kg jerk! Next time.

John Alston
04-18-2007, 07:11 PM
First with the new plan. BS, Jerks and clean pulls today.
BS 5x5
50, 60, 80,90,100 oooh tough but gooood.

Warm up with bar presses.

Jerks (from rack)
50x3, 60x3, 70x2, 80x2 for five sets. Some good ones. Must get deep into split consistently.

Clean pulls (straight arm)
60x5, 70x5, 80x5 for 3 sets.

Back ext (plain/+10kg/+20gk times 8) supersetted with leg raises (8s)
8 pullups. a few overhead plate side bends with 15kg.

Good workout. Feeling it now at night. Happy with the 5x100kg back squats.

John Alston
04-21-2007, 09:57 AM
Back Squats and clean pulls on the program day...
I decide for low volume b/c the upcoming high volume day Monday. So heavy doubles!
135x2
185x2
225x2
255x2
275x2 PR - new best squat, and it's a double.

Resist the urge to do some front squats (see volume not above). Trying to think not just about today's workout, but the next one, too.

Clean pulls.
135x3
185x3
185x3
Felt faint after the last three sets.
185x3
205x3

Addition to the program alert:
Presses supersetter with pulls, 5s each.
Presses were 70/80/90lbs.

Back ext with 0/25/35lb ss with leg ups, 8s.
1 set side bends with plate.
3x10 incl situps to steep for the 25lb plate.
Feeling good!
Done. Good.

John Alston
04-24-2007, 09:32 AM
Fs
60kg 3x3

Cleans
Power cleans then hang squat clean
50x2, 60, 60, 60, 70, 70, 70, 80 80 80 Some issues on the HSC. Grip was weak from grip work Sunday.

Sn
Power snatch and hang squat snatch
50, 50, 50, 60 60 60 60 70 70 70 Ugh on these. Not consistent.

SN pulls.
60x3, 70x4, 70x4, 60x3

Back ext (+10, +15), leg raises, 2 sets of 8 pullups.

Need more work on getting under the snatch. Duh.

Elliot Royce
04-24-2007, 12:49 PM
Good work, John. With that consistency and those weights, you should be making good progress!

John Alston
04-24-2007, 02:32 PM
Thanks Elliot. I have seen prettier snatches than the ones I banged out yesterday (cough, cough) but it's going.

John Alston
04-26-2007, 05:53 AM
BS
60kgx4
80x4 - 3 sets

Jerks
Warm up with bar.
40x4 / 50x2 / 60x2 / 70x2 / 80x1 / 80x1 / 85x1 / 90x1 / 95miss / 97.5x1 / 100miss / 100 miss/ 80x2 / 85x2 / 85x2 / 85x2

no pulls

back ext - no weight
leg raises 2x10
rear delts 15lb 2x10
tri downs 70lb x 10 twice
pullass 2 sets

Yuen Sohn
04-26-2007, 06:06 AM
...pullass 2 sets

What's a pullass???

John Alston
04-26-2007, 10:08 AM
The pullass is the assisted pullup machine. Joe likes to recommend these. I feel chumpy doing them. Though, at that point in the evening, 8 real pullups (like I did 2 sets of Monday) is a lot, so 2 sets of 15 strict on the machine is what he recommends to "pump" the lats, more as compensation work rather than serious strength (can I use that phrase without a copyright?).
I am still inclined to do regular pullups. I guess I will have to work so I can get a couple sets of 12 out of me at the end of the workout.
Yeah, my pullups suck these days.

John Alston
04-28-2007, 09:01 AM
BS
135x3
185x2
225x2
275x1
305 miss
305 spotted up - nice to meet a decent lifter, into it, at Richie's.
225x3
135x3
Talked myself into trying for 300. Should have waited a week. Maybe getting antsy, wanting to get back to regular program of mostly the lifts.

3 RDL then 3 Surgs (subbed for clean pulls)
135x3
185x3
185x3
185x3

Narrow grip incline benches
3x8 at 85lbs

Supersetting
rear delt bent overs 15lb 3 sets of 10 with 8 pullups twice in between

Leg raises/back ext (weightless today)/windsheild wipers/back ext/leg raises
10 reps all

tri downs 70/60lb ez curls!/tris/curl 10/8/8/8
It's for the summer show!

John Alston
04-29-2007, 07:23 AM
did some pullups 2 sets of ten - in walking around the park.
did swings with cinder blocks, 3 sets of ten, in the backyard. some band work, then a couple tosses with the blocks. fun.

Yuen Sohn
04-30-2007, 08:18 AM
Nice of you to put those cinderblocks to good use. You should deck out your backyard, Sanford & Son style...I'm sure there's some place near NYC you can get old tractor tires, propane tanks, and miscellaneous training 'junk.'

Is that hollowed-out BMW still parked down the street?

John Alston
05-01-2007, 05:59 AM
Good jokey atmosphere.
FS
60*4/60*3/60*3

Cleans
50x3 / 50x3 / 60x2 / 65x2 / 70x2 w pwr jerk / 70x2 w/ pwr jerk

Some snatch warm up
Snatches
50x2
50 plus drop snatch
55x2
60x2
65x1
65x1
70x1
70x1 good!
3 misses at 70. Got tired.

Pulls
70x4/90x3/90x2

leg raises and back ext (no weight) 2x10 each SS
rear delts 3x10 at 15
tri downs 3x10 70/80/80
incl situps 2x12 w/ 25lbs
lunges 2 sets

felt good.

John Alston
05-03-2007, 06:33 AM
Log notes from last night will have to come later; left them at home.
Am thinking of finishing up with the "squat all the damn time program."
Things I like about it:
-Lots of squatting
-planning is easy
-workable with my non-oly gym days
-jerking off racks

Things less liked:
-all this squatting is tough on my knee
-too little time snatching and cleaning
-squatting before lifts reduces amount of energy for lifts.

So I may now follow the “Pacifica Barbell Club Program” as inspired from browsing again DJ's book over breakfast. Slight variation on days.

Monday and Wed
Snatch
Clean and Jerk
Hang Snatch Pull - Need to do more high pulls.

Saturday
Front Squats
Jerks off rack
Behind Neck Press
This can be done at Richie's. Maybe PP for jerks, but mostly doable. This could also be done on Thursdays if I do a Thursday.

Looks good b/c:
-More time working on the full lifts, esp snatch
-more lifts so less need to squat all the time (I see heavy cleans coming up!)
-high pulls
-fits with gym sched.

John Alston
05-03-2007, 06:50 AM
...we tend to interpret other people's actions as saying something about them, whereas we interpret our own actions as saying more about the situation we're in. So, when we picture ourselves acting in the third-person, we see ourselves as an observer would, as the 'kind of person' who performs that behaviour. "Seeing oneself as the type of person who would engage in a desired behaviour increases the likelihood of engaging in that behaviour", the researchers said.

http://www.marginalrevolution.com/marginalrevolution/2007/05/use_visualizati.html

John Alston
05-03-2007, 06:52 AM
Nice of you to put those cinderblocks to good use. You should deck out your backyard, Sanford & Son style...I'm sure there's some place near NYC you can get old tractor tires, propane tanks, and miscellaneous training 'junk.'

Is that hollowed-out BMW still parked down the street?

You overestimate the size of my backyard. I could prob throw the cinderblock from corner to corner the longest way in the yard (which would be bad for the fence).
The Beamer is gone.

John Alston
05-04-2007, 06:03 AM
Back Skwats
60/70/80/90/100kg x4

Power Jerks! off the rack.
50x3/50x3/60x2/60x2/70x2/75x2/80x2/85x2/85x2/85miss distracted!/85x2/85x1

SnHighpulls
40x6 / 60x5 / 60x5 / 60x5

Back ext
x10 with +10/+15/+20kg and leg raises
incl situps 2x12 +25lbs
rear delts 2x10 with 25s
tri downs 3x8 w/ 80
lunges, 2 sets, some pullup shit

John Alston
05-05-2007, 09:46 AM
Front Squats
Doubles
135
165
185
205
225
235
245 single
225
225
225

Power Jerks
100lbs x3
110x3
135x2
155x2
155x2
175x2
175x1
175

Bent over rom/Behind Neck Press
80lbs 5x5

Tri dpwns 70lb/pull ups ss of twice each w/ 8s

back ext +25/ incl situps ss 10s and 15s 3 times

ezcurls 60 one set of ten

John Alston
05-08-2007, 10:53 AM
PLayed a couple hours of pickup ball in the park. Then did 2 sets of 20 rollouts on the ab wheel.
Rolled my ankle slightly during the game. One blister.
Dreamt last night I dunked. A two handed dunk, nothing amazing, the kind if I ever do dunk would be like I bet.
I was able to touch rim easily at the park, so maybe...

John Alston
05-10-2007, 06:19 AM
Snatch work. Worked up to 65. Wasn't accelerating enough so Joe had me go down to 40 and do close grip pwr snatches. Acceleration required! Something to keep in bag o' tricks. Did with pinky on line.

Clean and jerks. Ok. More light stuff. THis is the light week. As usual, got better as worked into.

Extras
tri downs with 70x12 2 sets
2 sets leg raises, 3 sets back ext (weightless), some "curls for the girls" as Jimmy put it last night.
Relaxed night, though was a little tired. I think go light again Saturday at RIchies w/ FS, Jerks and BNP. Then we do some work next Monday.

John Alston
05-10-2007, 06:37 AM
Also, weighed in last night... 82.5kg, after w/o, in shorts and shirt, etc. Was 79 at Sablo after breakfast, so some gain in place. Though 82.5 is half a kg more than my best snatch.... uh oh.

Yuen Sohn
05-10-2007, 05:53 PM
Good eatin', Bastardo!

John Alston
05-11-2007, 06:08 AM
Active fun
Pushups 2x20, 10 situps
3x10 Cinderblock swings.
3x10 ab wheel rollouts
band work
Just enough to feel a little but not pushed at all.

John Alston
05-12-2007, 10:18 AM
Tore big blisters last night playing basketball. Walking is pain.

Front squats - triples
95 /135 / 155 / 175 / 185 / 205 / 225 / 225 / 225

power jerks - triples
100 / 135 / 155 / 175 / 185 / 185

row/bnp complex
90 x5
90 x5 then 8 pullups
90x5 then 8 pullups
90x5 then 8 pullups
90x5

keg raises/back ext 10s super setted
10 / 10 +25lbs / 10 / 10 +35lb /10 / 10+45lbs

tri downs 70/curls 60 ss 12/10/12/10

John Alston
05-14-2007, 06:38 PM
Snatches, clean and jerks
SNatches hit and miss, took 2 at 80, misses, should have stayed 70 to 75.
Clean and jerks up to 80. Better. One triple with 80, hard but good.
hang snatch pulls with 60
back ext 3 sets 10 with 10/20/20kg
tri downs with 70, leg raises 1 set, inc situps.

not awesome, not bad.

John Alston
05-17-2007, 06:14 AM
Loose, relaxed atmosphere. Fun. Felt strong.
Wrote nothing down.
Worked up quickly to heavy snatches, some feeling excellent. Madce 75, 80, then took my shot at 85 half a dozen times and missed em all, last two behind. Then did a triple at 60.
Was fun with Yoon and me alternating our heavy single attempts with crowd support.

Generally snatches had some good moments. More notes below...
Clean and jerks.
Lighter, some improvement, worked up to 75, doing some clean/fs/2 jerks. Then coach says take 85! So I do, then 90. But those were regular singles.

Coach pointed out I need to stay forward more - keep my shoulders infront of the bar. THis was true for both lifts, and it helped a lot.

No pulls. Some light lunges.
Back ext - 3 sets of 10 with 20kg plate. 2 sets leg raises. 2 sets incl situps 10 regular then 10 twist in each set. Delt work with plates. Some arm stuff. Good times.

A Longish workout but felt strong. Fun. Felt like I was back from some time away from the gym. Felt strong for first time in a while. Even got some comments on the development - was first time in tank top in a while. Good times. MUST go light Saturday. MUST!

Elliot Royce
05-17-2007, 06:35 AM
Great job, John! Is it true that your c&J and snatches are that close together? I feel so much more confident in the C&J. I can't imagine a 80k snatch right now.

John Alston
05-17-2007, 02:13 PM
Great job, John! Is it true that your c&J and snatches are that close together? I feel so much more confident in the C&J. I can't imagine a 80k snatch right now.
Elliot.
Thanks. Are my snatch and C&J that close? At PRs of 82 and 98, that's about a snatch that's 84% of the C&J. Yeah, I have locked out but missed 100 a number of times, both as C&J and rack jerk, so I think that's going up soon. I mean, 90 isn't that hard, and I have powered 95. I dunno what all this means. Maybe I should do more jerks? Am doing them more often now, so we'll see!

John Alston
05-19-2007, 03:11 PM
Cinderblock workout.
Swings throws tosses shots squats tri-ext curls ohs presses.
About 35min of work.
Best part was circuit at the end, 10 each of swings goblet squats fast presses tri ext and curls. Did 2 of these at end, maybe one prototype of it earlier. Will use this maybe in future as a circuit to repeat.
Lite band work at end.

Elliot Royce
05-20-2007, 02:07 AM
John:

Don't know exactly what the solution is (I'm newer to this than you are). I could ask my coach to weigh in. It's just that for someone who snatches 80kg I would have thought 120kg on the C&J would be realistic.

I would guess that since you clearly can squat you probably need to focus on your pulls. That will substitute for deadlifts plus give you more elevation. But let me ask someone who actually knows!

John Alston
05-21-2007, 10:18 AM
John:

Don't know exactly what the solution is (I'm newer to this than you are). I could ask my coach to weigh in. It's just that for someone who snatches 80kg I would have thought 120kg on the C&J would be realistic.

I would guess that since you clearly can squat you probably need to focus on your pulls. That will substitute for deadlifts plus give you more elevation. But let me ask someone who actually knows!

Funny. We'll see. I feel like It's in me to sn 85+ (I might try Wednesday) and jerk maybe 105+ but that's not really spreading the gap...

John Alston
05-22-2007, 01:02 PM
Snatches
50 xxx
55 xxx
60 oxxx
65 oxooxoxxo
Form really broke down at 65. Prob shoulda dropped down. Too much swinging. Not tight at the bottom. All over the place.

Clean and jerks.
60 some warm up xxx
65 for a triple
70 xxx
70 for a triple
75 a double
80 xx
85 x
90 one- all power
100 clean but miss jerk
95 high power clean, bad power jerk

Shouldn't have tried for 100. Oh well. Liked power jerking more tonight.
Jerking 100 tonight was a good example of not thinking about the next workout...

The some fun time!
snatch complex thanks to jeff scott
40kg - no let go, 1 power sn/1 ohs/behind neck press/back squat/good morning/drop snatch

then once at 50kg.
Then again at 50, and then started the cycle again, but did 5 reps of each, making it all the way to the snatch drop, which I missed the first on. But a lot of fun. Felt like running sprints after practice when I was a kid.

Leg raises, 3 sets of 10. Some curls for thr girls, some delt work, some tri downs. Good times.

John Alston
05-23-2007, 08:52 AM
John:

Don't know exactly what the solution is (I'm newer to this than you are). I could ask my coach to weigh in. It's just that for someone who snatches 80kg I would have thought 120kg on the C&J would be realistic.

I would guess that since you clearly can squat you probably need to focus on your pulls. That will substitute for deadlifts plus give you more elevation. But let me ask someone who actually knows!

Elliot, I am thinking for now it's more a legs issue and less a pull issue, and technique/practice with the jerk. If my best clean is 100 (never tried more, though), and I can power clean 95 to basically upright, I don't think I lack pull. I think my legs are weak. I need legs like these:

http://picasaweb.google.com/zzzpft32/Lifters/photo#5067781928413493906

and jerk practice - getting under and locking it hard.
I might start working power clean - front squat complexes, and also some heavy, deep cleans, and heavy, deep front squats. Legs legs legs...


----
OK, anyone else find it impossible to link to a pic in your google pics?

John Alston
05-23-2007, 06:48 PM
Light snatches. Work with 50, 55, and 60kg. Got some regularity of form back. Felt good. Lots of them.

Clean and Jerk.
Light cleans, workingon squat jerk. work with 50 and 70. With 50 some power jerks followed by trying to squat down more. 70 is hard to squat jerk. Light night.

Front squats with 50 for 8 followed by 8 2-hand ceiling touches. 2 sets. I think it's about 9 feet? Not a hard jump.

High sn pulls 50 2 sets of 5.
1 set of back ext with 20kg. 2 sets leg raises. Some dumbell curls (2 sets with 30s), tri ext (2 sets with 70), and lat pulls (100, 130 twice)!! with Dennis, b/c, well, why not? Light supp work! Just some playtime.

Heavy Saturday maybe...

John Alston
05-26-2007, 10:37 AM
Heavy Deadlifts on little sleep all week!
135x3
185x2
225x1
275x1
305x1 PR I think, it's been a long time since I tried.
315x1
335 pass
335 pass just off the ground
225x3
225x3

Push Presses
95x5
115x3
135x3
155x3
175x1
185x1
185x1
195x1
205 miss

pullups, mod over 3x8
leg raises, 2 sets of 10

Elliot Royce
05-26-2007, 11:26 AM
Your push presses are impressive...but why is a 70k jerk then hard?

John Alston
05-26-2007, 12:23 PM
Your push presses are impressive...but why is a 70k jerk then hard?

I can power jerk 70kg easy. It's getting lower under it, moving it into a squat jerk, that's hard. Just more time in that position and gain rom.

John Alston
05-27-2007, 11:19 AM
FS
95x5
135x2
185x2
225x2
245x2
255x1 PR (~116kg)
265 miss
265 miss

HighHang Snatch Pull
80x5
135x4
135x5
135x5

OHS
95x5
115x5
115x5
115x5 then 10 lat pull downs
115x5 then 10 let pull downs
115x5 then 10 lat pull downs

2 sets of 10 leg raises

some arm work. good stuff.

John Alston
05-30-2007, 07:09 PM
Snatches
40x2, 40x2
45 1 then drop sn then 1 from hang
45miss, then make with drop then 1 from hang
50x2, 50x2
55x2 but fwd - on toes, 55x2
60 make then miss
60 make then miss
65x1 3 times, last one good
70 make.
75 miss on toes, then make really good.

CJ
60x2
65x2
singles
70x
75x
80x power cleans from now on (i was tired, i hit a pr FS Sunday)
85x1
90x1
95x1
100 miss! but a power clean pr, high pull
100 make! YEs, finally. So good that Mike wrote "light" on my notes.
105, miss clean
102.5 lost rack, tired.

Big monkey off my back, finally 100. And pulled it to about nipple height. Feeling good about it.

Hang snatch high pull witgh 50kg, 2 sets of 5.

Fun work time with Yoon and Mike, pullups, 2 sets of 8, one play set, 2x10 leg raises, 2x10 back ext with 15kg, some "arm work."

100! 100! Finally. If I can pwr clean 100, time to work on the heavy squat clean to see where than can take me.

Yuen Sohn
05-30-2007, 07:41 PM
Nice work, Bastardo!!
Good to finally get that monkey off your back. Considering how high you were catching those tonight, you're definitely good for a lot more when you master the third pull.

Shit, it seems everyone is moving into the 100kg+ realm. Gotta get busy (eating)!

John Alston
05-31-2007, 04:27 PM
Front Squat triples
95 (x5)
135
185
205
225 four sets, fifth set a double.

135 push press for triples, 4 or 5 sets.

db rows
50x5
65x4
80x4
95x4
105x3
110x2

Leg raises, 2x10

SHort and sweet!

John Alston
06-02-2007, 11:21 AM
Front Squats
135lbs 3 sets of 5

RDLS sets of 5
135
185
205
205
225 - a set of two. Grip real weak today.

Back squats
135x5
185x5
225x5

Overhead squats sets of 5
95
115
125

One arm db press
40x5
45x5
50x5
55x3
60x3 some leg help for left arm on the 60

pullups 3 sets of 8

back ext 25x10/leg raises 10/be 45 x 10/leg raisesx10

2 ss of 5 with 80ez curl and 90 tri downs

good hard hour workout. major lower body workout.
need to find a way to make leg raises harder or something else.

There was some dude "training" some other guy in the rack next to mine when I was doing RDLs and back squats. He was trying to train him on the squat. It wasn't pretty, but he was at least trying to get him to squat.
I think at one point I heard the "trainer" tell his "trainee" to go lower because "the lower you go, the bigger the butt."

Eva Claire Synkowski
06-02-2007, 12:34 PM
so, ive been wondering - how do you know when youve reached THE awesome?

John Alston
06-03-2007, 08:04 AM
so, ive been wondering - how do you know when youve reached THE awesome?

The AWESOME, as they say, Eva Claire, is a journey, not a destination... but I have some spots along the way... 100kg snatch, 300lbs C&J, that would make me feel like I touched a little bit of the AWESOME...

John Alston
06-07-2007, 06:14 AM
Snatch night.
From memory... started at 55. worked quickly up to 65 and 70, then broke down a little at 70. Then good back up, doing some power snatches.
Nailed 80.
85 made! PR Finally, 85. Maybe a half power.
Then 4 shots at 90. One really close, all ok pulls.
then some sn pulls of blocks w/ 80, 2 sets. Then sn of blocks followed by sn drops with 60. Some abs to finish. that's it.

Notes: Funny, on weights above 65ish, I am in consistent. I sort of need to try to power to make them, becuase when I don't pull fully enough... I suck. I go under soft, I cut the pull, it's lame. When I try to pull all the way, sometimes I power it, sometimes I pull under if I need to - like on the one 90 I held deep for a second. I should do some work on strength in the bottom position and prob some high hang snatches, work on pulling under.
Fun night. Glad to have made 85. Got a feel for 90. It's doable. Soon.

Yuen Sohn
06-07-2007, 06:26 AM
Congrats on the 85! I thought you were just doing 80 at first; I didn't even realize there were two 2.5s on the bar. You had everything in place for 90, but it just wasn't meant to be last night.

And even nicer work almost taking out Esteban and then that ping pong player with your errant, rolling barbell!! :D
I sense they will retaliate in some way next Wednesday. Be prepared to rumble...it's just like I envisioned!!!

Elliot Royce
06-07-2007, 08:31 AM
Great job! 85 is serious stuff. You must have the technique down.

John Alston
06-07-2007, 09:09 AM
Great job! 85 is serious stuff. You must have the technique down.

Hey, thanks, if only it was truly down...

Allen Yeh
06-07-2007, 09:32 AM
That's awesome great PR, I can barely power snatch 155#'s and I think I outweigh you by 20-30#'s or so?

John Alston
06-07-2007, 04:20 PM
Back squats
135x3
183x3
225x2
245x1
275x1
285x1 PR (~130kg)
295 miss (~134kg)
295 miss
225x3 twice

Frontsquats
185x3 twice

Tried to hit the max too early in the workout. Should have done something upper to warm up the mind. Didn't want to wait to lose the squat rack to some curling idiot.
Some guy wanted to use the rack to front squat this time, though. He waited. Don't think he did more than 135, but didn't see him.

RDL
135x3
185x5 then shrugs
205x5 then shrugs
205x5 then shrugs

Push presses
95x5
135x3
155x3
155x3
155x3

1 arm db rows
45x4
65x5
85x5
105x5
115x3 twice
done with little rest, just moving up.

leg raises.back ext with 45lb plate super sets of 10 - twice each

curls at 80 and tri downs at 100 3 sets if five each super setted
a good hard 55min.

John Alston
06-09-2007, 05:11 PM
From memory...
SNatches. Working a power and a drop. From 55 and up, working one power, then one OHS. Then reset for one from hang.
Worked this way up to 70 before a miss. The did some at 70, 75 was tough. Did some just power then OHS, some just hang. Got one at 77.5 that was a half power snatch and then did 2 OHS. Spent a lot on this and it was good.

Very happy with the 77.5 sn and 2xOHS.

Some cleans, starting at 60. Doing power clean with front squats. Then push presses all day. Up to 85 this was ok, though was doing less fs. Couldn'T get a push press at 90 today.
The did some press with the slightest push at 60, a few sets. Could't get it on a strict press today.
Clean pull sets of 3 at 100, 110 and 115kg.
Leg raises, back ext, in situps, arm work (5 db curls at 35, 40 and 45).
Long day, good energy. Walked around and ate with Yoon afterwards.
Good workout, nice meal.

John Alston
06-11-2007, 07:35 PM
light day. easy. long sat night...
Snatches, "playing" around with 50 to warm up, some power, a bunch from the hang. The working from the hang up to 75kg. Got one, then missed two, then stopped.

OHS 50x5, 60x5

KtoE 2x10, back ext, 1 set of 10, with 25kg plate, 2 sets of 8
arm work (40x5, 45x5, 50x3 and 2x5 @100)

out the door by 8. Heavy clean and jerks Wednesday.

John Alston
06-13-2007, 06:36 PM
It's clean and jerk night.
Working up, make 5kg jumps, feeling ok, work from 60 to 85 easy.
Make 90, 95 ok. Take 102.5, a PR... miss (I forget how?)
Then thre tries at 105.
First, miss clean. Try to power but catch reader to squat, dummy.
Second, squat clean and fight way up, but miss jerk - no real step thru.
Third, clean like second. Miss jerk. Almost... caught chin on way up of jerk but still almost had it.
Afterwards was told I had elbow touch on the third and maybe the second attempts so would have been officially "no lift." Oh well. Feel good that I will make 105 and maybe more next meet.

Push press triples 60/65/80 (double)
back Squats
80x5/100x3/110x3
2 sets of pullups 10 and 8?
ktoe, back ext w/25kg 3 sets of 5, some arm crap.
Out by 8:15

Elliot Royce
06-13-2007, 07:29 PM
nice job on the cleans and the back squats show you still had gas in you.

Yuen Sohn
06-14-2007, 05:19 AM
Ppppowerful work on the clean. You almooooossssst had the jerk! Your throws were strong.

With a game face like THIS (http://www.lostbattalionhallweightlifting.org/images/John%20Alston%20at%20LBH%20-%206-6-07%20-%201.jpg), 105 should fall any day now.

John Alston
06-14-2007, 06:14 AM
Yeah, thanks Elliot and Yoon. I came into the gym beggin' to sleep to I was pretty happy with what I got out of myself. Rest time.

John Alston
06-16-2007, 02:20 PM
Jerks from racks
3x60 a couple times, 3x80, a couple doubles at 90.
Made 100 really nice. Coach loved it. Looked easy, was easy.
105 missed twice. Save it for the meet next week.

back squats
70x5, 90x3, 110x3 120x3

clean surgs(for tarps!) 90x8 3 sets.
ince situps, back ext, arm work.

John Alston
06-18-2007, 06:15 PM
Snatches, working up to some singles at 70. Mostly power. Light night.
Hang snatch high pulls, 50, 3 sets of 8.
Push presses, 60, 3 sets of 5.
Some back and ab work.

John Alston
06-20-2007, 06:10 PM
Light night, pre-meet, chilling.
C&J up to 70kg for a few rounds.
Snt complexes with 40kg.
Light back and ab work.

Yuen Sohn
06-20-2007, 06:29 PM
In your face!

John Alston
06-24-2007, 03:21 PM
BW 79.5kg (down a few!)
80/86/88 and 100/103/105 for 180 total.
80 flew up like nothing. 86 was sloppy, PR attempt. 88 was ugly. Had hoped to pr. Actually 80 is a decrease from last meet of 82.

100 was nice. 103 missed on rack, soft position. 105, saved the clean well, had the jerk out, but somehow managed to snatch dfeat from the jaws of victory. Oh well. Competition PR. Same total as last comp.
Was good enough to get me 6th place trophy in best overall by Sinclair.

Orientation for next spot of training - heavy clean and jerks. Need to get stronger. Need to handle big effin' weights.

Also, I should add, for histocial purposes (this is a log), that after the comp I did:
Front squats: 135lbx5, then 4 sets of 185lb x5.
Some 1arm db presses 40,45,45lb for sets of 5.
Some hanging ab crap.

Yuen Sohn
06-24-2007, 07:20 PM
Nice fight on the 105 clean! I'm still not exactly sure what happened during your recovery in the 105 jerk (aside from it being a lot of weight).

I really would have liked to have nailed that 80 snatch, but my lack of core tension in the lockout pretty much sealed the deal. Suckass.

Peace out.

John Alston
06-25-2007, 12:46 PM
Nice fight on the 105 clean! I'm still not exactly sure what happened during your recovery in the 105 jerk (aside from it being a lot of weight).

I really would have liked to have nailed that 80 snatch, but my lack of core tension in the lockout pretty much sealed the deal. Suckass.

Peace out.

Dude, you have 80 tonight. We'll have to go to the tape to see my screw up. DVD coming soon.

John Alston
06-26-2007, 05:11 PM
Bs
135x5
185x5
225x5
265x2 (~120kg)
225x5

DB press 1arm
40x5
45x5
50x5 3 sets

db rows
60x5
80x5
100x5
120x3

pike and kto3, back ext +25, culrs at 80, tri downs

John Alston
07-03-2007, 05:26 PM
Post moving weekend.

Warmups.

Front squats.
135x8
165x5
185x5
205x3
225x3
235x2
245x2 (~110kg)

Behind the Neck Push press
135lbs 5x5

Close grip bench
95x5
105x5
115x5
135x5
135x5

some pike/k2e abstuff

John Alston
07-04-2007, 08:58 AM
Happy Birthday America!

RDLs!
135lbsx5 w/ 5 surgs for tarps at the end
165x5 w/ 5 surgs for tarps at the end
185x5 w/ 5 surgs for tarps at the end
205x5 w/ 5 surgs for tarps at the end
225x5
235x5
245x5
255x5
255x5
255x5 (~115kg) Felt good to make these! Good, tough, work.

DB rows.
60x5
80x5
100x5
120x3 grip gave out. Oh well. Callous popped!

Weighted back ext super setted with 10 weightless situps on it
+25lbs x8
+35lbs x8
+45lbs x8
+60lbs x8
+60lbs x8
The 60s were with barbell, first time doing that. Tough. Would like to get up to 100lbs...

Overall a heavy back day. Tomorrow, if I work out, will be maybe some OHS, and some lighter, silly stuff, like arms, more surgs or something. Maybe HSHPs. We'll see.

Note: My low back felt this for a few days.

John Alston
07-05-2007, 04:38 PM
Day 3 of 3 in a row at Richies.

Back Squats
135x10
165x8 or 5
185x5
205x5
225x5
225x5
225x5
then FS 135x5 right away.
Squats were nice and quick.
Really felt the hams on the deep part from the RDLs from yesterday.

1arm DB presses
40x5
50x5
55x5
55x5
55x5

Some pullups, some side delts, some tri downs, some curls. Time for a day off.

John Alston
07-07-2007, 09:27 AM
Little more warm up than usual

BS
135x8
165x5
185x5
225x3
255x2
275x1
One good single, not a pr but nice and hard.
Then 5 front squats at 135lbs.

BNPresses
60x8
80x5
90x3
100x3
110x3

DB rows - run the rack style
55x8
75x5
90x3
110x3
120x2
130x1
140x1 not too tight on this

some k2e, inc situps, 1 set arm work.
Monday, back to LBH for real lifting.

John Alston
07-10-2007, 06:35 PM
First Oly since 6/24 meet.

C&J
50s, 60s, 70s, 80s, 85s, 90s, 95... yadda yada.
100.
105 make. PR.
107.5 - 2 misses on rack.
90 - make
110 two misses. Rack on the last one but lost it. I know it's there. By losing them on the rack, it wasn't as exhausting as if I had cleaned them and missed the jerk.

Presses
50x5
55x3 3 sets

That's it. No abs, arms or other BS. 90min total.

John Alston
07-10-2007, 07:29 PM
http://www.youtube.com/v/oxJ4X7Qp76 team video
http://www.youtube.com/watch?v=QoOCAIYZzQM just me

John Alston
07-12-2007, 02:18 PM
Running on 3-4 hours sleep. Out of work training early so Richies at 4pm.

Front Squats
135x5
165x5
185x5
205x5
225x3

ugh!

OHS
95x5
95x5
95x5 then five pullups
95x5 then 5 pullups
95x5 then 5 pullups

inc situps with 25lbs

post delts 25x5/tri downs x80/curls 70 all x8
25/70/70
25/70/70 only maybe 4 or 5

Very much done. Sleeeeeep

John Alston
07-14-2007, 03:22 PM
Clean and Jerks.
40, 50, 60, 70, 80, 85, 90 yadda yadda.
95, 100.
A few misses at 105. One miss at 107.5. These misses on the racking. Pull was ok, but not catching and staying straight enough under the bar.
Do hang cleans with 80-90 range for squat cleans and going down straighter.

Behind neck Push presses
5x5 60kg. Tried for minimal push but I know I can't strictly press 60kg for reps. Lockouts on last 3 sets.
Wanting to do some sort of press (OH, bench, push, behind neck, snatch grip) every workout.

back squats
90x5
100x3
110x3

surgs (for tarps)
90x8
100x8
110x8

Elliot Royce
07-15-2007, 06:20 PM
Looking good John....I'm progressing on the technique (feeling more solid) but so far can't get above 102.5k on the clean (still more a power clean than a squat clean), 90k on the jerk and 71k on the snatch (those are each after 20reps).

What's your age and weight so I can calibrate? Seems like you're making more progress.

John Alston
07-15-2007, 06:29 PM
Looking good John....I'm progressing on the technique (feeling more solid) but so far can't get above 102.5k on the clean (still more a power clean than a squat clean), 90k on the jerk and 71k on the snatch (those are each after 20reps).

What's your age and weight so I can calibrate? Seems like you're making more progress.

Elliot, thanks. I am about a month from turning 31. I am prob about 82kg right now. It feels good to be reasonably sure at making 100 to be opening with it. It's taken a while.
And yeah, my best clean isn't that much more than my best power clean, but I am ok with that.
Somedays I just want to go hard. I think I have two more hard days in me coming up.
I also like to move up the weight faster if I am planning to go heavy. I don't get much out of doing reps at 60%. I like being in the 80-90% range a lot. I just can't follow that drilling my way up the weights. Thought it would probably make me more consistent.

Elliot Royce
07-15-2007, 06:37 PM
Seems to be paying off for you since you're well above your body weight. Gary likes to emphasize the importance of doing the long progressions (the Joe Mills style, he calls it) so that on the day of the meet, it's all natural: sometimes he quotes Joe: "good lift, 999 more to go and you'll be a lifter".

I guess there are tradeoffs.

I look forward to meeting you at the CT Open meet. I have a week of hockey camp with my sons just beforehand -- that will either relax me or tire me.

John Alston
07-16-2007, 04:48 AM
Seems to be paying off for you since you're well above your body weight. Gary likes to emphasize the importance of doing the long progressions (the Joe Mills style, he calls it) so that on the day of the meet, it's all natural: sometimes he quotes Joe: "good lift, 999 more to go and you'll be a lifter".

I guess there are tradeoffs.

I look forward to meeting you at the CT Open meet. I have a week of hockey camp with my sons just beforehand -- that will either relax me or tire me.

Elliot,
Maybe more drilling and I'd not have gone 2 for 6 last meet...
I have family in town the week before the meet so I'll be busy, too. We'll meet at the meet and just let it all fly. Hopefully up and overhead for three white lights!

John Alston
07-16-2007, 07:46 PM
Snatches. First ones since 6/24.
40, 50, 60, 65, 70, 75, 77.5 doing doubles of some sort
80 miss then make east
85 make power
4 shots at 90. Misses. Some good. Pull closer. Stay on heels.
Take 70, then a super close 90, but a miss. Then a crappy miss.
Need more work sitting fast and strong. Tech misses. Strong enough for 90 at least, more prob.

Hang snatch high pulls. 3 sets of 5 with 60.

Behind neck snatch grip push press
40x8 then 3 sets of 50x6 with lockouts.

Back Squats 90x5/100x3/115x3 good.

Fun night, despite missing 90 so often. Next snatch workout I will drill some hang snatches - for pull under practice. And maybe if I go high, just play around 80, a weight I know I can make.
Anyway, fun night.

Elliot Royce
07-16-2007, 07:50 PM
90kg snatch...makes my shoulders hurt just to think about it! Good thing there aren't too many competitors in the 45-50 year old category.

John Alston
07-17-2007, 06:20 AM
90kg snatch...makes my shoulders hurt just to think about it! Good thing there aren't too many competitors in the 45-50 year old category.

Oh, it hurts now. My ego, that is.

Look out for our team in your age group - Lenny Bacino (http://www.lostbattalionhallweightlifting.org/images/Len%20Bacino%20-%205.jpg)is National Masters Champ in your class (I think).

Elliot Royce
07-17-2007, 12:08 PM
Well, he has nothing to worry about!

John Alston
07-21-2007, 01:46 PM
Saturday. First day since heavy Monday. Since I rarely now, I go heavy all the time.
Hit and miss on the way up. 50s, 60s, 70, etc...
80 ok, 85 power baby.
Made 90. First try. Caught at parallel.
Took 92.5 - miss. Quit there. Wasn't even planning on trying for 90 (PR!!!) but when they flew up at 80 and 85, Lenny encourages, and I nailed it.

Clean and jerks.
first time doing C&J same day as snatches in a while. I don't like to do both. But I did.
Working, they got better.
Worked up to a power clean and push press at 90, a PR push press.

Surgs for tarps. 90kgx8 3 times. Grip midway btw snatch and clean.

Back squats
60x5
90x3
110x3
120x3

Effin' Yeah 90!
Lenny says based on how I pull that if I can get a good deep squat snatch I am good for 95 -100 now or soon. Feels good. Would LOVE to hit 95 at the CT Open. We'll see...

Elliot Royce
07-21-2007, 02:20 PM
90k snatch is very respectable! Gary says everyone has one of the two lifts that they are better at - sounds like it's the snatch for you!

John Alston
07-21-2007, 02:29 PM
90k snatch is very respectable! Gary says everyone has one of the two lifts that they are better at - sounds like it's the snatch for you!

Thanks Elliot. Yeah, it looks that way for now. I think I will be focusing on C&J more coming up, so we'll see if I can even out more. And the C&J develops more overall strength/power, so it should help my snatch, though I think tech is where I need the most work on the sn. Anyway, heavy weights, fun times!

Elliot Royce
07-21-2007, 02:44 PM
heavy weights, fun times!I got a 265lb front squat and 170kg pull today -- both PRs -- so I agree with you. It's nice to see progress on the legs even if my snatches are lagging!

Yuen Sohn
07-21-2007, 03:31 PM
Nice work on the 90 snatch! I think you caught it somewhere in that gray area between power and squat. Great work.

Elliot Royce
07-21-2007, 05:24 PM
John:

Sounds like you and I are both being held back from not jumping down enough....anything your coach emphasizes to get you to go down? I think I'm too lunk-headed to figure out how to jump down when I'm applying maximum force to jump up!

Yuen Sohn
07-23-2007, 07:27 AM
John:

Sounds like you and I are both being held back from not jumping down enough....anything your coach emphasizes to get you to go down? I think I'm too lunk-headed to figure out how to jump down when I'm applying maximum force to jump up!

Are either of you throwing in tall snatches/snatches from the dead hang?

I think these have improved my speed getting under the bar, but then again, I have no idea what I'm doing 99% of the time.

John Alston
07-23-2007, 07:36 AM
Are either of you throwing in tall snatches/snatches from the dead hang?

I think these have improved my speed getting under the bar, but then again, I have no idea what I'm doing 99% of the time.

Yeah, it's been a while since I have done these. Maybe dead hang work is in line for both cleans and snatches coming up.

Elliot Royce
07-23-2007, 06:19 PM
Yeah, I was snatching 60kg from high blocks (like waist high so no dip at all) the other day. Bit strange I could only manage 71kg with the full snatch. Just goes to show that it's about getting under the bar, rather than my pulling.

And Yoon, I think on a weight-adjusted basis, you put us all to shame, no?!

Yuen Sohn
07-24-2007, 10:34 AM
Yeah, I was snatching 60kg from high blocks (like waist high so no dip at all) the other day. Bit strange I could only manage 71kg with the full snatch. Just goes to show that it's about getting under the bar, rather than my pulling.

And Yoon, I think on a weight-adjusted basis, you put us all to shame, no?!

Hmm, that does seem a bit strange. But at this early stage, I guess anything is possible. That you can get under 60k that fast is a good sign...I'm sure after 500 or so repetitions, things will work themselves out.;)

Regarding point 2, haha thanks, but I dunno...I need to work on my consistency. And a 105 Clean/Jerk seems a long way away (let alone a 90 snatch)!

John Alston
07-24-2007, 11:17 AM
And Yoon, I think on a weight-adjusted basis, you put us all to shame, no?!

Let's let the Sinclair do the ranking for us!
Yoon, at 72kg bodyweight, with 80 and 91 - is that right? - best lifts, a 171 total, adjusted to: 222.7
Me, at 82kg, with 90 and 105, a 195 total, adjusts to: 235.6
Though my competition best total is only 180, which adjusts to 217.5
Elliot, at 102kg, I found 70? and 92.5? as your PRs on the log, a 162.5 total, adjusted to 178.1

Also, Yoon and I don't qualify for age correction, but I believe you do, Elliot.

Science!

Sinclair used in Excel:

=if(Bodyweight<168.091,10^(0.845716976*((LOG10(Bodyweight/168.091))^2)),1)

where "Bodyweight" = Cell Containing Bodyweight

found thanks to http://www.qwa.org/Liftstats/calculateformula.asp. Though this is the 2005 formula it looks like, so it might be slightly different now...

John Alston
07-24-2007, 11:49 AM
So Yoon inquires about formulas for slow lifts... I find this page:
http://www.powerlifting-ipf.com/wilks.htm

and get some numbers.
So my 285 back squat comes out to an adjusted: 191.6

Interesting how one forumla leads to an increase to scale up while the other scales down.

John Alston
07-24-2007, 06:34 PM
Pushpress, squat and db row day.

PP
95x5
115x5
135x5
155x3
165x3
185x1
185x1
185x1
205x1 PR, last best was 90kg (198lbs) on Saturday I think.

Back squat
135x5
185x5
225x5
255x3
Front squat
225x3
185x3
135x5

DB rows
60x5
100x5
100x5
100x5
120x5

some arm crap, walk on out. Not bad.

Yuen Sohn
07-24-2007, 06:56 PM
some arm crap...

You can say concentration curls here. It is a very tolerant community.


Yoon, at 72kg bodyweight, with 80 and 91 - is that right? - best lifts, a 171 total, adjusted to: 222.7

I just had an epiphany...my C&J needs some SERIOUS work!

John Alston
07-24-2007, 07:34 PM
You can say concentration curls here. It is a very tolerant community.



I just had an epiphany...my C&J needs some SERIOUS work!

Hah. How about reverse curls and tri pressdowns, 2 sets each.
Serious work? I think it's time we join the heavy and often C&J club. Benefits I think include building incredible leg power and overall strength, carryover power to the snatch, and just getting the chance to lift bigger and heavier crap overhead.

Elliot Royce
07-25-2007, 05:39 PM
So Yoon inquires about formulas for slow lifts... I find this page:

I don't want to even think about it. Royce's adjustment factors:

multiply Wilks figure by 2 for every decade over 30 years old and by 3 for each artificial hip....

Wow, with those adjustments, I just might be able to compete with Yoon!

John Alston
07-30-2007, 07:36 PM
Lifted in basement at mom's house. Had to align plates so that when I stood up the plates went between and not into the rafters Tommy Kono style. Snatched up aboud 130lbs. Awkward in sneakers.
Some snatch pullls. Hang cleans, a bunch of. Bench presses (not enough room to press overhead in a clean grip) to about 160. Not a lot of weight down there.

7/28, not 7/29

John Alston
07-30-2007, 07:39 PM
Albany Strength, a powerlifitng gym.
Snatches up to 165 lbs (~75kg). Again, awkward in sneakers but no misses.
Clean and jerks up to 185 (~84kg).
Hang snatch high pulls with 135lbs.
Squats - 5x 135/175/225
Push presses with 135, some to get shoulders feeling good.
Leg raises, half of an arm crap run.

Decent gym, pure powerlifting, no bumpers. $5 a one day pass. http://www.albanystrength.com/

Ready to lift the real deal Wednesday and compete Sunday.

John Alston
08-01-2007, 06:50 PM
Snatches up to 70.
C&J up to 90. Little else. Got the groove back a little. Must remember the sit, the arch, the setting, on the heels... pull close to me and EXTEND... wrists back and sit.
Or elbows fast and sit tall.

John Alston
08-05-2007, 07:54 PM
quick recap, it's late

weigh in - 80.7kg - down! no Bstardo!
82/86/91 -86
102/106/106 - 102
Total - 188
Competition PRs. Pr total. 91 and 106 would have been all time PRs.

3rd place. Had I made all my lifts, I take second place.
- Notice the use of the Tim McCarver mid sentence subjunctive mode switch.

Post meet, some squats
135x5/185x5/225x5/275x2 4 times
some presses 95x5/115x5/125/x2/125x3/125x3

Met PM folks! Good times, good lifting, good people. All around good. Day. Just long, and now I am tired. I had those missed lifts....

Yuen Sohn
08-05-2007, 07:59 PM
quick recap, it's late


Post meet, some squats
135x5/185x5/225x5/275x2 4 times
some presses 95x5/115x5/125/x2/125x3/125x3



You forgot the curls in the squat rack (of which I have many photos of).

Nice lifting, btw! 91+ snatch you will have next time. Ditto for the heavy jerks.

John Alston
08-07-2007, 04:31 PM
Back Squats
135x8
185x5
225x3
265x3
285x2 - this was a missed triple. I think it's a PR double.
Front squat
225x2
135x5
I am not sure about all the weights in the increasing BS sequence above, but am sure about the 285 and the fs.
My thinking was: Since I did 4 doubles of 275, I can surely do one triple of 285! Probably true, but apparently not just two days after doing aforementioned doubles, which came after my competition lifts.

incline dumbell press
35sx8
50sx5
55sx5
60sx5
65sx5
65sx5

db rows
60x5
100x5
100x5
100x5
120x5

forearm crap - which for now shall replace the usual "arm crap" - and hanging ab crap.

Elliot Royce
08-07-2007, 07:42 PM
It was great to meet you guys. While I didn't beat my practice maxes, I was pretty happy with my form. I need to get my elbow sorted out, then back to the weights. Next time, chez LBH, I hope to get some more serious weights up.

John Alston
08-12-2007, 04:40 PM
3 days, 4 workouts, 4 swims, 6lbs of meat, 1 million farts and 0 showers.

The lifting details go here:

Friday: No lifting, rain - good, needed the rest.

Saturday: (huge breakfast)

Morning session
Snatches. Working up to 80.
Back squats, sets of 5
60/70/80/90 I think.

Working with Yoon, Jimmy, Dennis. Joe ad Jeff about.

Afternoon session.
Clean and jerks.
All power - both lifts - up to 100. Really nailed that 100, almost a push press.
104, power clean, split jerk.
106, clean and split jerk, PR made in the mountain.
surgs for tarps, a few sets at 90.

Evening contest - push presses.
I made it to 90 but failed 95. Maybe due to earlier work? Anyway.
Jeff crushes the competition with 112.

Sunday

Am snatching. Worked up to 65. Lots of hang stuff. OK, but a little tired.
Front squats, sets of 4 60/70/80/90
then a double at 100

Surgs again, a couple sets at 100.

Good times, much more than written here.

Yuen Sohn
08-12-2007, 05:23 PM
3 days, 4 workouts, 4 swims, 6lbs of meat, 1 million farts and 0 showers.


It really is a shame the internet is not yet advanced enough to convey smells. Probably wasn't the best idea to fit into the same small room 3 weightlifters who had been eating eggs all day.

David Tieu
08-13-2007, 11:13 PM
bet you guys smothered egg yolks on each other and had raunchy sex

John Alston
08-15-2007, 07:10 AM
...athletes learn to pick their battles: if you try to do everything… if you switch gears every month… you end up accomplishing nothing. Specialization is the key to progress. And the only way you can specialize is to be “OK” with ignoring a lot of exercises, philosophies, and trends, no matter how promising they may seem. If you think of yourself as a professional, or at least aspire to a professional training ethic, you must adopt selective ignorance as your way of life.
http://staleytraining.com/blog/entry/embracing_selective_ignorance/

Sort of why I can't really do a lot of pullups, or a muscle up, or bench a lot, or run a "decent 5k" (what's decent about a 5k anyway?).
I just want to C&J 300lbs in the next year. Other stuff, not so important.

David Tieu
08-15-2007, 07:55 AM
Good advice.

Guess I should take this in mind

John Alston
08-15-2007, 06:30 PM
Been a while it feels like for an LBH workout.

Clean and jerks. Feeling ok, but as I got higher could feel the weekend's workout maybe, maybe the only 5 hours of sleep...

Alternating power and squat cleans. Moved up fairly quickly to 80. Missed it once, then made 85, 90, 95, 100. 100 was a solid power.
missed 105 first time, made it second. took most of what I had, so no try for 107.5

started to do pulls, but i hate pulls, so i surgged.
105x3 110x3 115x3 115x3

easy squats
60x6, 80x6 three sets

push presses 60 3 sets of 5

some ab work. some lat delt work. out around 8pm.

Elliot Royce
08-15-2007, 08:38 PM
funny, I love pulls. Maybe I should switch sports and go for the strongman or something simple.

John Alston
08-20-2007, 06:40 PM
Snatch day. Worked up quickly . Was sloppy snatches all over in the beginning. Got better when I took 80 from the hang.
then from the floor. more trouble off the floor in the beginning of the night.
84 from floor, caught parallel.
89 from floor, nice snatch.
91 two misses. last one I thought I had. I think Yoon has some tape... hip felt funny so I stopped. It's not a competition, just practice.

Hang snatch high pulls, the only kind of pulls that don't bother me
60x3, 70x3, 70x3

power snatch to ohs - 3 sets with 3 squats. 60kg

front squats, sets of 4 at 80, 90, 100.

abs, pullups and post/lat delt work circuit.

Elliot, what I mean about pulls is that it feels wrong to not clean it. A set of RDLs then quick power surgs works for me, or deadlifts... surgs are ok, but pulls screw with my groove.

Yuen Sohn
08-20-2007, 06:48 PM
Yeah I think I got some of your lifts. Looks like your hips were rising a bit fast relative to everything else. Would have uploaded your lifts tonight, but am back in the office for a bit. Be on the lookout tomorrow night.

John Alston
08-22-2007, 05:21 PM
Late night at work so I go to Richie's.

RDLs with speed surgs at the end (8s of both)
3 sets at 135

Front squats here I come:
135x8
185x6
205x6
225x6
Deload:
135x8
Reload:
185x6
Deload:
135x8

1 arm dumbell presses
Done left arm then right arm, then very little rest before next weight, so a real blast through
30x6
40x6
50x6
55x6
the 55lbers were pushpresses mostly, but a fast blast indeed.

Pullups and tri downs supersetted twice, some ab work. Done.

Nice front squat volume. Am going back to front squats all the time after not doing any for a while. Sets of 6. Huge thighs here I come.

John Alston
08-27-2007, 07:00 PM
Snatch workout.
Erractic workout night. Coach had a fire so it looked like maybe no oly lifting.
warming up -
Some back thrusters sets of a few with 80kg
deadlifts 90x5, 90x5, 110x5

then Joe came so it was snatches.

ok working. a little erratic at 80. catching everything low, even light weights, trying to pull under.
then some doubles and triples at 50. form work. just wanted one more heavy session before nyc open in a couple weeks.

other stuff - behind the neck push presses
3 sets of 8 at 50kg
ab chairs, 3x12
a set of surgs, a set of hshp. some stuff, some stuff. erratic night. more focus wednesday hopefully.

John Alston
08-29-2007, 05:10 PM
I puss out about getting off work late, a stalled train, and skip the hike to Queens and hit the BK gym. Well, since it was C&J at LBH, it's time for some good work at Richie's.

Mini complex #1
3 front squats then a power jerk.
3 sets at 135#
3 sets at 155#
5 sets at 185#

Trying to build some clean - to jerk over power.

Mini complex #2
5 RDLs followed by 5 fast surgs (for tarps)
5x135
5x185
5x205
5x205
Grip tester. No wraps.

10 pullups. Some tri downs. 10 more pullups (broken, I admit). More tri downs.

1 set of hanging abs before grip gets me wussy.
2 sets of inclined situps.

That's it.

John Alston
08-30-2007, 04:19 PM
Back squats! Nice and quick, not a lot of rest, workout the tight hammies from the RDLs yesterday.
135#x8
185x6
205x6
225x6
245x6 fun!

DB rows - grip still taxed from yesterday. I suck.
60x5
100x5
120x5
120x5
120x3

inc bench - tris burned from yesterday - power jerks and some tri ext - so this was a bust.
115x6
135x5
135x5 forget it, tris suck today.

pullups - under grip - 2x10

back ext and situps on the back ext thingy - 3 sets of 10 each super setted
a set of curls on the way out.

nice squats. poor planning - didn't expect to workout today, so did some arm work yesterday. oh well.

David Tieu
08-30-2007, 07:10 PM
gimme the link again. it's wrong. definitely going to lift

John Alston
09-05-2007, 06:37 PM
Snatch night. First LBH since lats Monday.
Ok. Worked up to 80. Nice squat snatches when I remembered to jump.
4 sets of 70kg front squats - 5 reps
some hang snatch high pulls, 135lbs, 3x5
some hanging abs
Not a long night by any means. Felt not super high energy, but not bad.

David Tieu
09-07-2007, 09:35 PM
so what are you expecting to lift at the open

John Alston
09-08-2007, 05:28 AM
so what are you expecting to lift at the open

I have been so erratic it's hard to tell right now. I had hoped for 86ish to open, wanting to get a shot at 90 or more in; then 105 maybe to open, trying to get to 110. But we'll have to see how I feel next week. 3 more trainings left; just need to sharpen and recover and I think I'll be strong.
What's your plan? And get some wrist wrapping! You and Yoon in the limp wrist club...

John Alston
09-08-2007, 12:50 PM
C&J
up 100. not steady. need more practice.

some presses with 45kg
some surgs with 80 (3x10)
some hanging abs.

John Alston
09-10-2007, 05:58 PM
Meet week. Light lifting. Good, long, late night weekend.

Snatches and C&J. Snatching - took 80 a couple. One power to almost full upright. Missed squat. Jeff said I look just slow, so I'm, strong but behind on the positions. Sounds right. C&J up to 70 for some doubles.
Wed - more of the same but lighter.
Extra - some abs and back ext, light, loose. Quick night. 1 set of back squats, 5x80kg.

John Alston
09-12-2007, 06:26 PM
Last before Sat meet. Snatches up to 50.
Clean and jerks up to 60.
2 sets of 5 backsquats with 70.
2 sets of 5 pushpresses and bent over rows with 50.
2 sets of 8 hypers and situps.

Light. Got the feeling back a little on the positions. Confidence for Saturday much improved. Would love a 200 total. Prob open with 84 and 104, aiming for 92 and 110.

Yuen Sohn
09-12-2007, 06:58 PM
Looking good...you settled down nicely for those last few. Blow 'em away on Saturday -- with your lifting and your egg protein farts!

John Alston
09-16-2007, 07:53 PM
Tired, light - weigh in 79.84kg.
Plan for toda7: 84, 87, 90-91; 104, 107, 110.

Terrible warming up. Tight, weak, not awake, slow, sloppy.
Move opener down from 84 to 82. Almost wanted to start with 80.

Make 82, power. It's why I picked it.
86, miss, bad.
86, make. Ties competition pr.

C&J
104 - competition pr- good and easy make.
107 -PR- made, fine, though I remember thinking that I'll need a better catch to make 110.
110-PR- tough clean, but good. Strong jerk! Nailed it. Felt effing awesome.

So 86 and 110, for a 196 total. Not the 200 I wanted but a strong recovery after a poor start. Very happy with 5 out of 6. Looking at 95 and 115 for October 27th. Why not. 110 is 242lbs...

Yuen Sohn
09-16-2007, 08:32 PM
<80kg?
Holy Molies! Hang your head in shame.

Congrats on the multiple PRs! Great that you were able to overcome a crappy warmup.

John Alston
09-16-2007, 08:34 PM
Thanks. Yeah, 80... It woulda been sad...

http://picasaweb.google.com/zzzpft32/NYCOpen2007 Pics!

Yuen Sohn
09-16-2007, 08:38 PM
I was referring to your bodyweight, of course.

John Alston
09-16-2007, 08:40 PM
I was referring to your bodyweight, of course.

Whoops. But it means my sinclair total is higher...

Allen Yeh
09-17-2007, 04:56 AM
C&J
110-PR- tough clean, but good. Strong jerk! Nailed it. Felt effing awesome.


Nice!

John Alston
09-19-2007, 06:20 PM
Snatches up to 80.
C&J up to 100.
surgs for tarps, 120kg 4/5/4/8/8
some pikes for abs.

David Tieu
09-19-2007, 09:16 PM
good job. How about alittle competition between ourselves for this upcoming meet?

btw, meet results up on my own log

John Alston
09-21-2007, 04:12 PM
Front squats
1 set back squats, 135lb 8
FS:
135x8
175x5
195x3
215x3
225x3
225x3
185x5
135x8

presses
60# x 5
80x5
110x5
110x3 then 2 pushpresses then 5 pullups
110x3 then 2 pushpresses then 5 pullups

Bent over rows
135, 3 sets of 8

then two cycles through of hanging abs (pike), tri downs, bb curls

John Alston
09-24-2007, 04:42 PM
Back squats then front squats, up and down
BS
(135x5)
185x5
185x5
225x4
225x4
255x3
255x3

Front squats
225x3
185x5
135x8

Hang snatch high pulls
95x5
135x5
135x5
155x4
155x4
185x3
185x3

Surgs
185x5
205x5
225x5
245x5
275x5
295x5
315x5

presses
70 3 to front then 3 to back warmup set

bradford presses
80x5 circuits
90x5
100x4
100x4

back ext and abs with 25lbs

David Tieu
09-25-2007, 07:46 AM
Loser must moon lenny and joe, how's that sound

David Tieu
09-25-2007, 06:53 PM
lenny and joe will be reenacting your profile picture on you

John Alston
09-26-2007, 06:38 PM
Sn
40 with 3 ohs twice
50 x2
50x2
60x2
60x1
70x1
70x1
75x1
75x1
80x1
80x1
85x1
90x1
92.5 miss 3 times
91 miss twice

all were basically smooth and good except for those PR misses.

clean surgs
90x5
100x5
110x5
120x5

front squat
80x5
100x2
110x2
110x2
110x2

push press
60x4
70x3
70x3

some ab crap

John Alston
09-30-2007, 06:47 PM
BS
135x5
135x5
185x4
185x4
225x3
255x2
275x1
290x1
300 miss
300x1 PR
305 miss

Front Squats
185x5
185x5
185x5

Press
barx5
95x5
Pushpress
135x5
155x3
185x1 ugh
135x3
135x3
135x3
All done with lockouts

HSNHP
135x5 3 sets

surgs
225x5
275x5

abs, hanging, 3 sets

Finally. 300 squat. About time.

John Alston
10-01-2007, 05:34 PM
Snatches
40 a power, an OHS, a drop snatch
40 a power, an OHS, a drop snatch
40 hang squat triple
45 hang squat triple
50 double
55 double
60 2 misses
60 1/0
60 a double
70 1/0
70 2 misses

C&J
50 fs x3
70 pwr cl/pwr jrk
70 pwr cln/ 2 pwr jrks
70 hang clean/2 pwr jrks
70 hang clean/2 pwr jrks
70 pwr clean, hang clean, 2 pwr jrks

surgs
100kgx8 3 sets

some ab crap

John Alston
10-03-2007, 06:45 PM
Snatches, squat, up 80
7 singles with 80, made most.

power clean then power jerk triples with 80, three of them.

no squats.

surgs with 120kg, 3 sets of 6. some delt crap.

John Alston
10-05-2007, 03:47 PM
Back squats
135x5
135x5
185x5
225x5
255x5
255x5

Front squats
185x5
185x5
185x5

1 arm db presses
35x5
40x5
45x5
50x5
50x5

1 arm db rows
65x5
95x5
95x5

one run of escalating drop reps lat pull downs to a heavy single no rest between sets

John Alston
10-08-2007, 07:44 PM
RDL to surg
135x5
135x5
185x5
185x5
185x5
185x5

Back squat
135x5

Front Squat
135x5
165x5
185x5
205x5
225x5
225x5

6 pullups then 6 behind neck presses, 3 times

some abs

John Alston
10-10-2007, 06:18 PM
C&J
Working from 50s up to 100, only one miss a sloppy 90.
100x1
105x1
107.5x1
(111 miss - did I miss this once? Anyone?)
111x1 PR make!
115 miss
115 miss
misses on 115 were on the clean. First was a little soft. Second I lost coming up, I was a little rounded. But the pulls were good. I know it's in me. For the competition.

RDL/Surg complex - 5 RDLs then 5 surgs
100kg
100kg
100kg

Just surgs
100kgx5
110kgx5
110kgx5

Front Squats
60kgx5
80x5
90x5
100x5
100x5

Some ab crap.
3x8 sets of lat/rear delts with 10kg
2 sets of 5 db curls with 40lbs

Feeling good.

Yuen Sohn
10-10-2007, 07:49 PM
Yeah, you only missed the 111 once. You had it overhead, then lost it forward, I believe, during the recovery.

Congrats. The 2nd attempt at 115 was very close!

I can't tell if my extreme ripeness today was either helping or hindering you.

John Alston
10-17-2007, 06:17 PM
10/17 Wed LBH

C&J

50 power, 3 front squats. 3 power jerks
50 power, 3 front squats. 3 power jerks

Singles with 4-5 count hold on jerk after coming together.
70
80
80
80
90
90
90
95
95
100
105

Clean pull doubles
110
115
120

Front squats
70x4
90x4
110x

Some pullups, 2 rear delt sets, 2 sets of curls, some hanging ab work.

Goal tonight was to do the lifts as easily as possible. This worked well. Inspired by somethings read in Kono's book, and something by Dan John. DJ talked about getting his throwers to make 80% their best as easily as possible... Kono about not using any nervous energy. Thus tonight I was doing all lifts without any psyche up.
Nice result. Worked up to 95% of my best C&J w/out feeling zapped at all. But I think I'm good for more than 111 anyway... might I adjust goals higher for the meet? 107, 115, 117?
Saturday - snatches and jerks. Some jerk issues to practice - width of split.

John Alston
10-22-2007, 06:36 PM
10/22/07

Stuggled with 50 for a while on snatches.
Worked up to an 80, but was crappy. Finally got a real nice 60 in at the end.
Then worked on jerk, light. Was ok.
Then 3 sets of backsquats, 6x60kg.

Not a strong night.

Yuen Sohn
10-22-2007, 06:41 PM
Off night. No worries.

Have you been foam rolling?
Is Jimmy or any other 77 lifting on Saturday?

John Alston
10-22-2007, 06:44 PM
Off night. No worries.

Have you been foam rolling?
Is Jimmy or any other 77 lifting on Saturday?

Time to roll.
I've been doing some.

I think we have me, Mikey Shorts, Jess, Beth, Danny, Jeff, Oscar and Lenny. I might be snatching 50.

Yuen Sohn
10-22-2007, 06:47 PM
Aw shit, that's it? I was expecting a fuller roster.

Hmmm, I'm tempted to show up Saturday to go for an 85+ snatch, then a 40 clean and jerk just to total and get team points. I'm away on business till Thursday night, but I'll see what I can do to be ready.

John Alston
10-23-2007, 07:01 AM
Fuller roster, who else? Dave is out, you're out, Jimmy's out, Dennis is out. It's injury mania! Anyway, that's 8 people so far.
The new guys aren't ready yet. If they stick with it, we could have a 12+ team in the spring.
There might also be Elkie, I'm not sure.

John Alston
10-27-2007, 03:01 PM
87, 87, 91 - 87
107, 109, 115 - 109
196 total, again.
3rd place.

Eh. overall. 87 is a comp PR, but that's it. Oh well. Tired now, more notes later.

Allen Yeh
10-29-2007, 04:49 AM
Eh. overall. 87 is a comp PR, but that's it. Oh well. Tired now, more notes later.

Nice.

John Alston
10-29-2007, 05:03 AM
I have videos from the morning men's sessions on YouTube now.

http://www.youtube.com/watch?v=KSDvikGfT5I

http://www.youtube.com/watch?v=2S2DOJtdekY

John Alston
10-29-2007, 06:22 AM
Snatch 1 - 87: just didn't pull hard enough. Didn't finish the lift. Too low intensity.
Snatch 2 - 87: Power snatch, wasn't taking any chances, just pulled that fucker high.
Snatch 3 - 91(pr attempt): lost behind. Well, I know I'm strong enough for this (have held 95). Just not in the right spot.
Snatch has been erratic lately.

C&J 1: 107: lost on jerk. Just didn't press hard, lost it on right arm. Observers wondered why. I am not 100% sure. Did feel a knot in my arm later, right triceps, but shoulda had it.
C&J 2: 109: made. Decent. ok.
C&J 3 - 115: Tough clean, pr. Lost jerk out front. Heavy weight. Not quite on this day. Shoulda taken 112 for a PR. or 113 for the 200 total. Damn, didn't think of that. Just wanted the 115 to keep up with "Mikey Shorts." :D

Overall - ok. Placed 3rd due to one guy's bombing on the C&J and another being late for the weigh in.

Future plans: Snatching regularly. Some upper body work - benching? Keep up the no-psyche 80-90% work. Front squats.

Yuen Sohn
10-29-2007, 07:27 AM
Fuckin' A, nice job with the editing! Can't wait to see the uncompressed version. Musa is scary fast.

Yeah, not sure what happened with your opening C&J either...you did the two hardest parts so easily. Maybe more overhead holds and core stability work? I dunno.

John Alston
10-29-2007, 05:34 PM
Oct 29

Did a few sets of pushups, then some handstand work. Partials, and isometric holds when my hair touches the floor.
Some band work with the shoulders and arms, some ab wheel.

It's an off night.

John Alston
10-29-2007, 05:43 PM
Fuckin' A, nice job with the editing! Can't wait to see the uncompressed version. Musa is scary fast.

Yeah, not sure what happened with your opening C&J either...you did the two hardest parts so easily. Maybe more overhead holds and core stability work? I dunno.

Just lost tension in the right arm. Funny, been holding my lifts for a second or two lately. More work on the split.
Snatches and jerks on point for now.

David Tieu
10-29-2007, 08:38 PM
good job. kick your ass at the next meet

John Alston
11-01-2007, 05:26 PM
11/1/07
Thursday, home

An off night. Did a tiny bit of handstand work, brief band work for shoulders.

But did manage to get one handstand pushup with head touch to floor then back up, first ever. Noice. New training move for on the go, travel training. Time to build some reps on it...

Still ill.

John Alston
11-03-2007, 12:35 PM
11/3

New Richies - found a branch of Richies gym close to my new place. Not an oly gym.

Front squats
(135*5 BS)
135*6
165*6
185*6
205*6

OHS
135x5
3 sets of that. Got some questions about it from an odd, friendly, older quarter squatter in the rack next to me.

DB rows, 1 arm
55x8
65x8
65x8

Presses and curls super sets, 8
70 and 60, 3 times

Done. Still sick, but getting better. I think.

John Alston
11-05-2007, 04:41 PM
11/5 Monday Richies

Front squats
135*6
185*6
225*6
225*5
225*4
225*3
225*2
225*1

OHS
135x5
135x5
135x5

Surgs
135x8
185x8
225x8

Bench
95*8
135*6
185*4
185*4
185*3
135*5
Ugh! I am weak here.

6 pullups/6 hanging abs/6 pullups /6 hanging abs

Yuen Sohn
11-05-2007, 07:07 PM
You didn't miss much. LBH was a bursting at the seams today...spent most of the time waiting. We need more platforms or to start lifting in the Burger King parking lot.

Derek Simonds
11-06-2007, 08:08 AM
I understand that BK cheeseburgers are a phenomenal supplement in between lifts. Might work out well.

John Alston
11-07-2007, 05:12 PM
11/7

Back squats
135x6
185x4
225x1

255x4
5 sets.

DB press
30x5

DB push press
45x4
65x4
75x2
little rest

1 arm db rows - no bench support this time.
60x5
80x5
90x5
100x
100x5
110x5

Hanging abs, 2x10

Good workout, some left for Friday.

John Alston
11-12-2007, 06:41 PM
11/12 Monday Richies

Back squat 123 warm up with 9

Front squat triples, quick triples
135
165
185
205
225
245
245 - double, this was slow. speed was the goal.

surgs, snatch grip
225x6
275x6
275x6

push press
135x5
135x5
135x5

1 arm db rows
60x5
90x5
110x5
110x5

dun.

John Alston
11-15-2007, 07:24 AM
11/14
Richies

Back squats
135x5
185x3
225x3
245x2
265x2
275x2
275x2
275x2
275x2

Back squattage 4855

Front squats
185x5
185x5
185x5

front squattage
2775

total squattage
7630

Bench press
135x6
155x6
175x6
175x6
175x5 damn.

db row
70x5
90x5
then super sets with tri downs
110x5 / 8 tri downs, weight unknown
110x5/8 tri downs at "100"
110x5/8 tri downs at "100"

Dun.

John Alston
11-19-2007, 04:21 PM
11/19 Hard before vacation

Back Squats
135x5
135x5
185x5
225x3
255x2
275x2
285x2 Shoulda done these out for 4-5 sets...
290x1 a missed double
290x1 Easy single, strong
290 missed single. This was dumb, didn't wait long enough, the last single deceived me.

Back Squattage: 5160, 26 reps, 198.4lb average. What does that even mean?

OHS
135x5
135x5
135x5

So switch to RDLs.
135x5 then 5 power surgs
185x5 then 5 power surgs
225x5 then 5 power surgs
275x5 then 5 power surgs

1 set 8 front squats at 135 putting the bar back.

Bench
135x6
155x5
155x5
155x5
155x5
155x5 Yes thats in pounds.

Overall a heavy workout with the heavy squats and RDLs, first time I pulled in a long run of squatting. Prob feel it tomorrow.
Shoulda worked double bs at 285. Need to think more, make the progression more deliberate - attainable but hard.

John Alston
11-28-2007, 09:09 AM
Some stretching, handstand stuff, some pistol stuff.

John Alston
11-29-2007, 07:24 AM
11/28
Some play with frog stand, tuck lever.
alternating 10 sec holds, 6 each, some lunges.

John Alston
12-12-2007, 06:31 PM
12/12 LBH

Snatches to 75. 2 misses at 80. First oly since 10/27.

John Alston
12-13-2007, 03:54 PM
12/13
Richies

Front squat triple, then doubles, follow by power jerk, working up to 185lbs for a few times.
Back squat 185 6/5whoops/6
OHS 135 2 sets
speedy surgs 135 x10 3 sets

John Alston
12-16-2007, 04:05 PM
12/16 Dark Dungeon Meet Sunday - Bethpage, NY

75/88/91 - 75
95/103/112 -103
178 total
Yeah, a real drop. But second o-lifting since 10/27 so what can I say? Had I been going for best total realistic to today, it would have been 75/83/88 and 95/103/108 but I decided it was my last chance to total 200 so I went for it, aiming for multiple prs - 88 as a comp pr, 91 as a pr, and 112 as a pr.
Really, prob should have done the lighter progressions.
112 was a grind of a clean. Harder than the 115 was on 10/27 but nice to know I still got it.
Snatches lost out front, still. But still a strong pull.

So 90+ and 115 for FDU on 1/12 seems very doable. Just nice to be back lifting.

Team dinner later. Good times.

Yuen Sohn
12-16-2007, 04:27 PM
Way to go! Just showing up to the meet with just 1 Olympic lifting workout since October is admirable.

How the heck did you post so fast, btw?

John Alston
12-18-2007, 07:19 AM
Day after Dungeon meet.

Snatches. Got ugly around 70. Just a little worn. Did a couple power snatches at 80, just to pull hard.

Cleans... worked up to 100. Tried to triple 100 but missed 3rd rep. Tired!

Fast triples in the back squat
80
90
100
100
100kg.

Some bent over rows and presses.

John Alston
12-19-2007, 07:03 PM
12/19 LBH Wednesday

Snatches with Mikey.

Working quickly up... almost always singles. Makes up to 85. Maybe one miss at 85.
2 misses at 92.5, then a couple at 70, then one more at 92.5

Catching bent forward. I think that's the real key to all of it.

Jerks off the rack
60*2
80
80
100
100

That's it. Snatches felt pretty good but I think the key is I'm not vertical enough which means can't hold heavy weights. One 80 or 85 felt great, and was caught more upright, and that's what I need to do.

John Alston
12-20-2007, 06:42 AM
More thoughts...
The most exciting thing about last night, I think, was figuring out my snatch problem... the old "stand up as you sit down" as Lenny likes to say. This doesn't mean I fixed it in action last night, but the more I think about it, the more it seems to be at the heart of my big snatch misses.
We'll have to wait to see, probably till next Wednesday...
Last night action:
Me, missing 90
http://farm3.static.flickr.com/2398/2123415075_3bb4b3c35d.jpg

Myke, missing 95, I think
http://farm3.static.flickr.com/2149/2123415021_96525cea4f.jpg

Derek Simonds
12-20-2007, 08:10 AM
If you get a chance can you elaborate on the stand up as you sit down concept?

John Alston
12-20-2007, 08:22 AM
If you get a chance can you elaborate on the stand up as you sit down concept?

The sit down as you stand up idea, to use Lenny (http://www.lostbattalionhallweightlifting.org/images/Len%20Bacino%20-%205.jpg)'s quote is about making sure you're upright and maintaining a strong posture during your drop under. My coach Joe noticed this last night for me, that I was leaning forward, which I can get away with on a lighter weight, but not 90.
If you look at the pick above of me, it's a great lift to that point, but I missed it because I caught it bent forward.
Now look at this pic, taken from a slight side angle:
http://www.tribuneindia.com/2000/20000927/ttsp2.gif
Rezazadeh has a strong arch in his back, and he's pretty vertical in his torso. I need to get under the bar like that, even at the very bottom position.

Troy Archie
12-20-2007, 09:36 AM
http://farm3.static.flickr.com/2398/2123415075_3bb4b3c35d.jpg


I don't mean to hijack your log here but I'm curious as to why you pull your head so far back to the point you're looking up? I'm just a beginner at the lifts, snatching about half what you can and I big time lack technique and skill. My coaches and all the other experienced lifters at my club say don't pull you're head back as it pulls you're body backwards and away from the bar. Instead you want to shrug and extend straight up like an arrow to maximize full extension and stay as close to the bar as possible. They have a nice little saying they use but I can't remember it right now. Yet I see some lifters even at the Olympic level doing just that, head back and away pull (Dimas) but also plenty of others who shrug straight up. What's the thinking and mindset behind the style of pull you do?

Hope I don't hijack your log and if you want to move it to a different threat, don't hesitate.

Thanks

John Alston
12-20-2007, 10:40 AM
Not Hijacking, see my note on my first post - welcome all kinds of discussion.

Interesting you bring this up. Also going on last night coach was doing some work this another lifter who extends too far back - see this pic for an example

http://picasaweb.google.com/zzzpft32/LBHTeamExtension/photo#5093941956826232146
http://picasaweb.google.com/zzzpft32/LBHTeamExtension/photo#5093941956826232146 - google pics is seemingly impossible to get to show in here...

I've never been told my extension is too extreme. You need to move back to some degree to get under the bar, right? Esp your head.
In that pic the bar is very close to my my body, which is good.
Do I go too far back? Feel free to share with your coaches and see what they say. Here's a great one, some lean back, but head forward, not up.
http://functionalstrength.info/sitebuilder/images/snatch-643x447.jpg
I don't have an issue with jumping backwards, though I do sometimes swing the bar. More upright might not be a bad thing... might encourage more shrug, less swing.
I'll think about these things, but honestly I'm thinking more about the sitting down while standing up right now because that seems to be related to a problem that actually is causing misses, rather than just less than perfection. And thinking about too many things at once....

John Alston
12-20-2007, 03:48 PM
12/20 Richies Thursday
Front Squats
135*5
185*5
225*4
225*4
225*4
225*4

Dumbell presses - done both arms same time
20*8
35*8
35*8
35*8

Db rows self supporting
40*5
60*5
80*5
90*2
100*2
110*2
Done just running up the rack, I think this is how I did it.

Total workout time, 24 minutes. Now doing a couple sets of pullups at home.

John Alston
12-30-2007, 12:38 PM
2/30 Richies Sunday

FS
135*6
185*6
185*6
185*6
185*6

DB presses - 2 arm
30*6
40*6
40*6
40*6
40*6

these were supersetted with

Db rows
65*5
100*6
100*6
100*6
100*6

A set of pullups, 2 sets tri downs

A little tough but it's been a week. Maybe repeat same weights Friday, then up next time.

John Alston
12-31-2007, 12:40 PM
http://farm3.static.flickr.com/2321/2157933853_cba4899590.jpg

Here's my performance chart based on competition.
Note the huge drop at the end. My last comp I came to with only 2 training days after a 5 week break, and went for PRs - which I missed - so there is the crap total.

My Sinclair peak of 240ish was from a 196 lifted at around 80kg.

John Alston
01-02-2008, 08:16 AM
Here's the plan for a new stretch. I am factoring in the rarity with which I make it to LBH on the weekend (commute time can total well over 2 hours) and will plan on doing a general strength day in BK instead, Friday right after work or Saturday. Can walk to Richies Gym, do workout and be back home in less time than the return trip from LBH.
I think this is a sustainable way to get 3 days a week in, and, should I be able to plan a Saturday trip to LBH, I'll do it, but I'm not counting on it.

Monday - LBH
Snatch Day
Focus on Snatches. C&J if they happen.
Srugs (for tarps) - 4 sets of 6
Push Press - 4 sets of 6
Back squat - 2 sets of 6

Wednesday - LBH
C&J Day
Surgs (for tarps) - 4 sets of 6
OHS - 4 sets of 6
Bench press - 4 sets of 6

Friday
Front Squats - 4 sets of 6
Surgs (for tarps) - 4 sets of 6
Dumbell press or push presses - 4 sets of 6 - probably push presses with light leg drive
Rows - 4 sets of 6
Other bb stuff, like some light deltoid work, triceps work, pullups, leg raises, etc. Fun junk.

John Alston
01-02-2008, 05:59 PM
Wed LBH 1/2/08

C&J
2 Doubles at 50
2 Doubles at 60
70
70
75
75
80
80
85
85
90 - four singles.
No misses.

Surgs
120*6
120*6
90*6
90*6
120 was a little heavy. 90 was light.

OHS
50*6
50*6
60*6

Bench
60kgx6
60kgx6
60kgx6
60kgx6

John Alston
01-15-2008, 01:57 PM
Still no new workouts.
Still on recovery.

First workout probably after MLK day.

John Alston
01-24-2008, 09:31 AM
Only training in last few weeks has been bodyweight.
Pullups, pushups, HSPU, single leg squats...

Maybe next week a return to a gym. Getting over the sick, slow come back, thinking long term...

John Alston
01-24-2008, 09:35 AM
Scaling this back:

Here's the plan for a new stretch. I am factoring in the rarity with which I make it to LBH on the weekend (commute time can total well over 2 hours) and will plan on doing a general strength day in BK instead, Friday right after work or Saturday. Can walk to Richies Gym, do workout and be back home in less time than the return trip from LBH.
I think this is a sustainable way to get 3 days a week in, and, should I be able to plan a Saturday trip to LBH, I'll do it, but I'm not counting on it.

Monday - LBH
Snatch Day
Surg with last snatch weight
Front squat

Wednesday - LBH
C&J Day
Surg with last C&J weight

Friday
Back squat
Bench
Bent over row
arm crap as I feel


I might also do both lifts Monday and Wednesday some weeks at LBH.

John Alston
02-07-2008, 06:06 AM
2/6/08
First lifting in over a month.
snatches - played a lot at 40kg.
Made 3 triples at 45kg (50%) at the end.

Back squat
50x5
50x5
70x5

Felt pretty ok to comeback. I'm a little tired. Very early night.
But I'm back.

Derek Simonds
02-07-2008, 08:23 AM
"Don't Call It a Comeback" - LL Cool J

Yuen Sohn
02-07-2008, 07:40 PM
http://farm3.static.flickr.com/2416/2250008342_6a02afcb31_o.jpg

Allen Yeh
02-08-2008, 04:09 AM
http://farm3.static.flickr.com/2416/2250008342_6a02afcb31_o.jpg

That is awesome.

John Alston
02-09-2008, 11:54 AM
2/9 Saturday Richies

New Weekend Strength Routine

FS
(95x3)(135x1) wup
185x5x5

Bent over barbell row
135x5x5

Bench
145x5x5

Arm work:
triceps downs with rope supersetted with "thumbless reverse curls on the cable machine with the rope"
3 supersets of 8 each.
tris: "80lbs"
r-cruls: 8 plates down (illegible plates, though I guess I could have counted up from the one visible one marked 95)

Add 5 lbs a week and we'll see what happens. Trying for really really good form on rows.

Note: for this period, rows done underhanded, all pullups done overhanded

John Alston
02-13-2008, 07:20 PM
Home stuff, on health watch... green snot = take it easy night.
got HSPU to a triple, first time.

John Alston
02-13-2008, 07:22 PM
That is awesome.

Allen, do you know who that is "on" my singlet?

Yuen Sohn
02-13-2008, 09:21 PM
I think this layoff (and your return to LBH) is a perfect opportunity to refine technique and rebuild any aspect of the lifts that have been dogging you. For me, I lost the arm bend and improved my clean form when I was coming back from injury and had no other choice but to train light.

Green snot does not sound appealing. Rest up for Monday.

Allen Yeh
02-14-2008, 02:39 AM
Allen, do you know who that is "on" my singlet?

The slowburn guru himself.

John Alston
02-14-2008, 06:57 AM
The slowburn guru himself.

Yeah man... gotta stay away from the serious strength board. It's a drain, a suck hole...

Allen Yeh
02-14-2008, 08:16 AM
Yeah man... gotta stay away from the serious strength board. It's a drain, a suck hole...

He is a legend in his own mind, plus his gang of nutswingers.

John Alston
02-14-2008, 11:23 AM
They keep pulling me back in...

John Alston
02-17-2008, 12:00 PM
2/17 Richies

FS - sets of 5
135/155/175/185/185

bent Over Row
5x5 at 155

Bench sets of 5
135/145/155/155/155

Tri downs SS with thumbless reverse curls on the rope
3 sets of 8 with 95 and 7 down

1 set of 5 curl and press with 35lb dbs

Appropriate coming back workout I think.

John Alston
02-20-2008, 06:37 PM
LBH
Snatches
40kgx2x2
42.4x2x2
45x2
47.5 1/0
47.52
50x2
55x2
60x2
60x2
60x2
Last one coach said "perfect." Perfect at 2/3 my best, 90kg. Slow comeback...

RDL/Surg
60kgx5 - 3 times

BS
80kgx5
90x5
90x5

1 set hanging abs.
Feels good. Some squatting, pressing pulling Saturday, then a C&J focused Monday.

Yuen Sohn
02-20-2008, 07:14 PM
Nice to have you back, Skinny.

John Alston
02-22-2008, 02:51 PM
FS warmups
95x5
135x5
135x5

Bent over rows
155x5x5

Back Squat
255x5
255x5
255x5
then FS 135x8 for the burn

Bench
135x3
165x4
165x4
165x4
165x4

Dumbell curl and press 35lbs 1 set 5 alt arms

tri-downs, rcurls, yadda... 95/8down, 3 supersets, 1 set ab raises

Fast workout. Real lactic acid on the FS burnout.

Dave Paton
03-06-2008, 11:43 AM
Did you know that Andre the Giant once drank 115 beers in one sitting and then had wine with dinner? And you could fit a hard boiled egg through his wedding ring?

John Alston
03-06-2008, 11:45 AM
Dave, I read the article on Andre at "Modern Drunkard" and really, he's an all timer there. Can't link you to it from work, but it's truly amazing stuff.

sarena kopciel
03-06-2008, 11:55 AM
Hope you are feeling better and able to get back to regular training real soon!

John Alston
03-06-2008, 11:56 AM
Hope you are feeling better and able to get back to regular training real soon!

Thanks. Dying to lift some heavy shit here...

sarena kopciel
03-06-2008, 05:16 PM
Thanks. Dying to lift some heavy shit here...

I hear ya but that word HEAVY is all relative!!
I feel like such a newborn with my numbers--finally got a 40kg CJ yesterday and my SN is slowly getting better too!

Dave Van Skike
03-11-2008, 01:49 PM
then FS 135x8 for the burn


Real lactic acid on the FS burnout.

How are your adrenal glands? Are you running a pendulum wave?

Ummm. what was the tempo on those? 2 up 4 down?...or didja run fibonacci sequence..

1 up 1 down 2 up 3 down, 5 up 8 down? Did you know Fred H recommends to fibonacci for max hypertrophy?

John Alston
03-11-2008, 01:55 PM
The tempo was 3sec down, 55 seconds up.
Really, I just like the burn, and figure some lactic acid producing work isn't a bad idea since so much of my work is low rep, right? The burn! Gotta get a burn in once in a while...
But I'm thinking of squatting on an isokenitc machine in my next mesocycle so we'll check my hypertrophy and see how that affects my 1RM leg extension.

Dave Van Skike
03-11-2008, 01:59 PM
The tempo was 3sec down, 55 seconds up.
Really, I just like the burn, and figure some lactic acid producing work isn't a bad idea since so much of my work is low rep, right? The burn! Gotta get a burn in once in a while...
But I'm thinking of squatting on an isokenitc machine in my next mesocycle so we'll check my hypertrophy and see how that affects my 1RM leg extension.

Ok. mind those adrenals though.

Wher can I get an awesome slinglet like yours? (that's right I spell it "..slinglet..")

John Alston
03-11-2008, 02:02 PM
The Fred Singlet is custom airbrushing. You can have it for $300.

Dave Van Skike
03-11-2008, 02:08 PM
what's the carryover on squats and is it IPF legal?

John Alston
03-11-2008, 02:59 PM
You're able to squat about 30 percent slower. However it doesn't work if you try to compete or demonstrate strength, it's only for building strength.

Yuen Sohn
03-11-2008, 03:05 PM
But I'm thinking of squatting on an isokenitc machine in my next mesocycle so we'll check my hypertrophy and see how that affects my 1RM leg extension.

I'm disappointed. No love for the MedX Lumbar machine?

Allen Yeh
03-12-2008, 04:44 AM
I'm disappointed. No love for the MedX Lumbar machine?

Isn't he going back to LBH soon?

John Alston
03-12-2008, 06:01 AM
He said, but he's taken on some former pro bodybuilder as his trainer now. Not posting workout info yet...

John Alston
03-21-2008, 10:57 AM
Bodyweight recovery ramp up week. Pullups, focusing on wide grip then underhand, some pistols, some yoga even. Maybe squat some weights next week.

John Alston
03-26-2008, 05:01 PM
3/26 Comeback Workout 1st Iron in a while

bs
95x5
135x5x5

Bent over row
135x5
95x8
95x8
95x8

Bench
95x6
115x6
115x6
115x6

10 over pulls then 8 under pullups.

John Alston
03-31-2008, 03:48 PM
3/31 Richies

BS
95x5
135x5
155x5
155x5
155x5

Bent over row SS w/ standing press
110lbs - switched press to 90lbs after first set as they weren't without push
30 sec breaks/4 cycles of 6 each

8 overhand pullups nice and strict
12 standing triceps extensions, 40lb ez curl bar
8 underhand pullups, nice and strict
12 standing triceps extensions, 40lb ez curl bar

Done.

David Tieu
03-31-2008, 10:16 PM
you train at richie's? 51st and 4th? that's where i've been training

sarena kopciel
04-01-2008, 03:22 AM
3/31 Richies




Are you doing the sacred heart meet? Whats up with yoon?

John Alston
04-01-2008, 06:01 AM
you train at richie's? 51st and 4th? that's where i've been training

I go to Richies at Myrtle and Wyckoff. I used to go to the one on Troutman. Yeah, there's a few. Man it's crowded and full of crappy lifting.
Like my huge comeback weights?

John Alston
04-01-2008, 06:02 AM
Are you doing the sacred heart meet? Whats up with yoon?

I dunno about the CT meet. Look again at my tiny weights right now (all in lbs the last few entries). We'll have to see.

John Alston
04-02-2008, 10:19 AM
Breakfast today was from the deli. Turkey slices, and some kielbasa, totaling about a half a lb. Blueberries. Then a little water protein shake. With some supps.

Lunch was Chicken, in a couple forms, over a bunch of greens, arugula, total weight around a pound. Finished off the full fat no sugar added kefir. Some multi-green Kombucha, as I am a sucker.

Full on big eating and I ain't even made my comeback to squatting bodyweight yet.
This is what happens when I go home and weigh in at my mom's house at my OLD weight class - after breakfast.

John Alston
04-02-2008, 03:50 PM
Richies
Hard to keep these weights so low, but it's still comeback time...

RDL/fast surgs
95x5
135x6 4 sets

Bench
95x6
135x6 4 sets

Some row machine fun. First, hammer low row, then "iso-row" - 45/55/50/50 for the four sets of 6.

2 sets of hanging abs - 8 each.

John Alston
04-08-2008, 04:07 PM
4/8/2008
Richies

BS
95x5
135x2
185x4 x6

FS
135x8 for the burn

Row
135x4 x6

Bench
95x4
145x4 x6

10 dips
10 hanging abs, 2 sets

Squats good weight for me on the comeback. Rows ok, too. Bench, sadly, I feel at this light weight.

John Alston
04-09-2008, 08:04 AM
I'll be posting my log here. There are old posts elsewhere (http://www.irongarmx.net/phpBB2/viewtopic.php?t=11563), but I'll just put somethings down here, for reference.
I welcome all tips, ideas, praise and heckling.

Started Oly in August 06 with no real previous training and no real access to training except pullup bar and dumbells at home.

Benchmarks for 1/20/07 were:
Bdywt: 77kg as of 1/13/07
Snatch: 77.5
C&J: 90 (power clean though)
FS: 100kg
BS: 110kg

More recent numbers... best backsquat, 255# for a triple. Have front squatted 110kg. Benched 185# for 5. Have cleaned 100 (missed jerk), and powercleaned 95.
First Comp was 10/06 with 60 and 82 for total of 142kg.
Best Comp lifts were from 2/11/07, with 75 and 93 for 168kg total.

Key: LBH=Lost Battallion Hall (http://www.lostbattalionhallweightlifting.org/), all those weights will be in KG unless noted.
Richies = Richies Gym in Bushwick, Brooklyn. Those weights are lbs. No bumpers at Richies.

Here are last few workouts, to give perspective... was sick a few weeks ago, away weekend of 3/30 - 4/1, so went light on 4/2... then these workouts:

---------------------------------------------------------------------------
Wed Apr 04, 2007 8:40 pm Post subject: 4/4 LBH PRs and Stuff - last heavy LBH day before the meet

Snatches!
What we did was work up to 70, 75 and then 81 (PR! Made 80 a while ago...), made on first time. Missed 82.5
Some decent work on the way up. Still not totally reliable on form. Will work light and fast until the meet.

Clean and Jerk
50s, 60s, 70s, 80, 90, 95pr, 97.5 pr!, 100 miss.
95 was good, but 97.5 was even better. Missed 100, never racked, tired.

Did some ab work during clean up, 2 sets of shrugs, 12x60 and 15x70.

So PR in snatch 81, PR in C&J 95 and 97.5, so practice total of 178.5, PR.
Looking for new PRs in the meet -- 180+.
Tired. SHould get some sleep now.
_________________


Sat Apr 07, 2007 12:38 pm Post subject: Saturday 4/7 Richies

---------------------------------------------------------------------------
Quick warm up. Lunges.

BB row then press (then lockout on most sets) complex.
40x5
60x5
80x5
90x5
100x5
Presses good. ROws light and easy.

Front squats all x5
bar/95/135/185/185/185 Tough but good.

RDL then fast surgs all x5
95/135/185/185/185 Good.

Behind neck press x5
40/60/70 all supersetted with 5 undergrip pullups.

leg raises 2x8
dumbel side bends 55lbs 3x5
back ext x5 with +35/45/45
after last two i held 35lb plate overhead and did slight side bends

incline situps plus 25lbs 2 sets of 8.

Core work was good. inc situps tough after leg raises. Maybe do them more often as they are more scalable for me most w/os.
one week till the Sablo! Light and snappy at LBH this week.

--------------------------------------------------------------------------------
Post subject: 4/9 Monday LBH

Week of the Sablo. Light work all around.
Snatches, only up to 60. Mostly good. Just drilling it.
Clean and Jerk up to 70. Jerk a little loose, tightened up as I progressed. Will make sure to keep it tight on Wed.
Back squats, 50x5, 60x5.
Out of there by 7:30. Loose, relaxed, atmosphere. Good times.

About a year later. I see back then my PRs were 81 and 97.5, and back squatting 255# for triple.
Current PRs are 90, 111, and 300# single, and maybe 285 for doble?
Sadly, that 90kilo snatch PR is freaking old. Best total remains 196.
And sadly I squatted all of 185lbs yesterday. Sigh. This first Q of 08 was completely lost. Hope of getting close to 130kg this year on the C&J is gone. I'll have to be happy with 100/120 this fall. Hopefully.

Derek Simonds
04-09-2008, 12:52 PM
Bro it could be worse you could still be out. It looks like you are making steady progress back.

John Alston
04-11-2008, 07:07 AM
4/10 Richies

8 front squats suppersetted with the RDL/surg combo, for 8s as well
5 cycles at 135lbs

2 arm dumbbell presses 35lbs
3x8

pullups, 2x8

hammer iso row w/ 50 x12/ x10
ss with
pushups x12/ x10

20 incline situps

All in about 20-25 min. A little nauseating.

Yuen Sohn
04-11-2008, 07:33 PM
About a year later. I see back then my PRs were 81 and 97.5, and back squatting 255# for triple.
Current PRs are 90, 111, and 300# single, and maybe 285 for doble?
Sadly, that 90kilo snatch PR is freaking old. Best total remains 196.
And sadly I squatted all of 185lbs yesterday. Sigh. This first Q of 08 was completely lost. Hope of getting close to 130kg this year on the C&J is gone. I'll have to be happy with 100/120 this fall. Hopefully.

It'll come back soon enough. Returning to LBH will give you a nice stimulus. The sound of weights dropping. The feel of those nice barbells. All that male butt crack on display. I know you miss it.

John Alston
04-13-2008, 12:00 PM
4/13
Richies

BS
135x5
185x1
205x6 4 sets

bb rows
135x8 3 sets

bench
135x5
140x5
145x5
150x5
155x5

8 pullups, 8 dips. 8 pullups

8 hanging knee raisers
20 incline situps

John Alston
04-17-2008, 05:20 PM
4/17
RIchies

BS
95#x5
135x5
185x5
205x5
225x5
First 100kg+ BS in a while
then FS 135x8

Row
135x8
145x8
155x5 tough

Bench
135x5
135x5
135x5
155x5
155x5 where were the little plates?

hammer iso row - 45x8 each side twice
then back surg on the iso ro - 80x8 twice each side
rear delt fly machine, 2x8
ez curl 60x8 once
20 incline situps

David Tieu
04-18-2008, 08:27 PM
i will try my best. i woudl do anything to see lenny's hairy asscrack again

Yuen Sohn
04-19-2008, 09:05 PM
i will try my best. i woudl do anything to see lenny's hairy asscrack again
I've barely had time for LBH myself. Looking for my fix as well.

John Alston
04-22-2008, 03:59 PM
4/22 Richies

BS
95x5
135x5
185x5
205x5
225x5
235x3
245x3
255x3 - exactly 85% of 300, my pr single. I'm a little back or I'm in trouble tomorrow.
Not much rest, maybe 30-40secs

FS
135x8
135x8 whoa

hammer iso rows
45x8
55x8
80x8
90x6
100x4
no rest just load

bb press
80x5
90x5
90x5
90x5
90x5
maybe 30-40 sec rest

2 sets pullups, 8, over then under grip
15 incl situps
wrist ext and curls

a rough 40min.

John Alston
04-26-2008, 09:41 AM
Richies, Saturday, 4/26

(BS 135x5)
Front Squat
135x5
155x5
185x3
205x3
225x3
225x3
225x3 Hard enough to make me think Id have trouble with a 100kg clean right now.

RDL/Fast surg Snatch grip
135x5
185x5
185x5
185x5

Bench
85x5
135x5
155x6
155x6
135x6 drop
160x6 raise

hammer low row/back surgs 45lbs each ss/ pushups
3 cycles of 10 reps each

reverse bb curls ss w/ standing triceps ext, 10 each
40lbs then 50lbs

wrist curls 40lbs, 2 sets of 8 each

20 incl situps

good ~50minutes.

John Alston
04-29-2008, 06:47 PM
4/29

Secret training.

Dave Van Skike
04-30-2008, 09:47 AM
Secret????

damnit Alston! don't hide the awesome!

John Alston
04-30-2008, 10:15 AM
Hint: it didn't involve kettlebells.