Arien's weightlifting log - Page 103

Derek Weaver · 08-10-2011, 06:36 PM

Are you hitting the rep at 225, or dumping?

Nice on the snatch though.

Arien Malec · 08-10-2011, 07:14 PM

I'm hitting the rep. Probably good for a bit more, but I'm trying for quality maxes, not grind it out maxes. God forbid I dump 225#, feels lame enough hitting it as a max

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

Arien Malec · 08-10-2011, 07:22 PM

John Broz on squatting frequency

Quote:

Ideally, a 1RM followed by 90% or greater for multiple sets of 2-3 reps. 14x/week.

Arien Malec · 08-11-2011, 01:06 PM

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

Arien Malec · 08-12-2011, 02:01 PM

Pounded yesterday.

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

Light tomorrow.

Derek Simonds · 08-13-2011, 06:00 PM

I probably asked this before but have you ever tried micro loading? I had a lot of success with that when I was O Lifting all the time. I could do 1 lb increments and feel good about getting improvement.

Arien Malec · 08-13-2011, 06:20 PM

Yep, and it was one of those great ideas that I forgot to implement. I have the little plates, just need to use 'em. Thanks!

Going to the Pendlay Seminar tomorrow and resting up today.

Think I'll run Leangains fat loss like so:

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

Figure 2 heavy days, 5 light days per week.

Arien Malec · 08-14-2011, 08:27 PM

Pendlay Seminar. Very awesome. Lots of stuff made sense to me based on the the way he teaches the lifts. For the first time, I feel I have a fighting chance on correct technique.

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

Derek Simonds · 08-15-2011, 04:26 AM

Glenn is a great coach. I trained with him when he was in Texas. I really enjoyed watching him coach his athletes and the pointers he gave me.

Arien Malec · 08-15-2011, 07:03 AM

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