Arien's weightlifting log

[Arien Malec]

Friday: 500m row w/u, 250m x 3: 47.5, 47.0, 50.7, 1000m cool-down

Keeping the metcons short due to all the smoke in the area...

[Arien Malec]

Saturday:
20/20
sn: hit 18 lifts. Failed at 47.5, hit 50, failed at 52.5. Urgghh.
c&j: hit all 21, up to 68, which ties my PR. Nifty!

I credit the press and squat work for the gain in my c&j, so did:

bs: 82.5x5x3

[Arien Malec]

Sunday:
Played around with:
1) frog stand
2) front squats without hand support (to reinforce form)
3) rowing

[Eva Claire Synkowski]

Originally Posted by Arien Malec

Saturday:
20/20
sn: hit 18 lifts. Failed at 47.5, hit 50, failed at 52.5. Urgghh.
c&j: hit all 21, up to 68, which ties my PR. Nifty!

I credit the press and squat work for the gain in my c&j, so did:

bs: 82.5x5x3

what's the 20/20 protocol youve been following?

[Arien Malec]

Originally Posted by Eva Claire Synkowski

what's the 20/20 protocol you've been following?

Starting 25kg below max:

5 singles
+5kg, 5 singles
+2.5kg, 5 singles
Singles on the minute, adding 2.5 kg before each single.

If you can hit 21 reps, add 2.5kg to the starting weight next workout.

My weights are in lbs, so I fudge the formula a bit while staying consistent with the theory. My snatch workout goes:

70#x1x5, 85#x1x5, 90#x1x5, 95, 100, 105, 110, 115, 120

That would end up at 5# below my PR

My last c&j workout went:

100x1x5, 115x1x5, 120x1x5, 125, 130, 135, 140, 145, 150

Where 150# was my previous PR.

At the low weights I lift, that approach works better for me than starting at 70%.

[Arien Malec]

Monday: rest
Tuesday:
20/20
sn: hit 18 again. double uggh.
c&j: hit 17 solid, pressout on #18 at 63.5kg

Wiped. Need to mix things up on the snatch work because I'm not progressing.

[Eva Claire Synkowski]

Originally Posted by Arien Malec

Starting 25kg below max:

5 singles
+5kg, 5 singles
+2.5kg, 5 singles
Singles on the minute, adding 2.5 kg before each single.

If you can hit 21 reps, add 2.5kg to the starting weight next workout.

My weights are in lbs, so I fudge the formula a bit while staying consistent with the theory. My snatch workout goes:

70#x1x5, 85#x1x5, 90#x1x5, 95, 100, 105, 110, 115, 120

That would end up at 5# below my PR

My last c&j workout went:

100x1x5, 115x1x5, 120x1x5, 125, 130, 135, 140, 145, 150

Where 150# was my previous PR.

At the low weights I lift, that approach works better for me than starting at 70%.

wow. 15 reps on the minute for me was pretty taxing, 20 would prob put me over the edge!

i made 16 sessions of that.... but have moved off it too. i also felt i was stalling a bit.

[Arien Malec]

Originally Posted by Eva Claire Synkowski

wow. 15 reps on the minute for me was pretty taxing, 20 would prob put me over the edge!

I take an additional minute between each 5 minute session, so it's 24 minutes for each lift (assuming I hit all 21).

It does wipe me -- I only add assistance work when I feel strong at the end, which isn't often.

We'll see how long I get progression -- if I stall for a week or two, I'll try something different.

Right now, the snatch is messing with me -- I think I need to spend some quality time with 55 kg just to grease the groove again.

[Yuen Sohn]

Hi Arien,
Not sure if you've seen this article on the 20/20:
http://www.mikesgym.org/articles/ind...&articleID=107

Most notably

When a lifter hits a sticking point, he should drop back 20 or 30 pounds from his top training weight and drill, doing perhaps ten reps. Suppose our 95 kg. snatcher had one made 92.5 on his 21st rep before getting stuck. Mills would suggest he take 80 kg. or 85 kg. for ten reps, striving to eliminate technical flaws. During the next workout, he would resume the regular method of 21 lifts. If the weights still don’t increase, one of two steps must be taken. Either rest “for one or two training periods, and that means don’t lift weights at all” or take a few weeks on the York courses developed by Bob Hoffman.

I'm following a similar program, but I only perform either snatch or c&j each session with some squatting/pressing thrown in. Definitely a taxing progression and one of the coaches at LBH STRONGLY recommended I throw in a lighter day (maybe two consecutive lighter sessions) with some regularity -- either light singles with the full lift or power variants for 3-5 reps. I'd been feeling pretty wiped after a few sessions, so I followed the above, then returned to the progression and set a c&j PR.

Not sure how you feel about it, but something about this style of program really clicks with me -- having to hit 15 consecutive snatches plus the heavier attempts is a tremendous mental workout. OK, enough blahblahblah from me

[Arien Malec]

Originally Posted by Yoon Sohn

Hi Arien,
Not sure if you've seen this article on the 20/20:
http://www.mikesgym.org/articles/ind...&articleID=107

Yep, and also the Power and Bulk posted stuff from Gary.

That's where I got the idea to drill at 50, but perhaps I need to take it down a bit farther, like 45.

I've got a forced break coming up as well (a little R&R in the mountains), so the resting side is covered :-). I'm getting some nagging twinges here and there, so I think I'm due...

Originally Posted by Yoon Sohn

I'm following a similar program, but I only perform either snatch or c&j each session with some squatting/pressing thrown in.

I find that I miss the time away if I don't snatch or c&j each session. Perhaps a light snatch + a 20 rep c&j and the reverse + pressing/squatting, alternating with a full-on 20/20 session.

Originally Posted by Yoon Sohn

Definitely a taxing progression and one of the coaches at LBH STRONGLY recommended I throw in a lighter day (maybe two consecutive lighter sessions) with some regularity -- either light singles with the full lift or power variants for 3-5 reps.

Great advice...

Originally Posted by Yoon Sohn

Not sure how you feel about it, but something about this style of program really clicks with me -- having to hit 15 consecutive snatches plus the heavier attempts is a tremendous mental workout. OK, enough blahblahblah from me

By the end of the c&j training, there's this little voice saying "quit! quit!".... It was very satisfying to tell that voice to shut the hell up and go on to make all 21 reps!