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Old 12-27-2009, 12:06 PM   #421
Arien Malec
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More reflective end of year stuff on things I've learned, particularly on reading through this log again:

1) I can't get strong and work oly lifting technique at the same time. My technique goes all to hell under the stresses required to gain strength.
2) Bulgarian-style (just snatch, c&j, fs) lifting in various incarnations works to perfect technique and drive more consistency with higher weights. It sometimes even makes my max go up.
3) It takes me three times as long as the "average" person to drive any increase.
4) Accordingly, I have to stick with something three times as longer as the average person (in particular, the CA/Burgener approach of 1 month strength, 1 month Bulgarian doesn't work well for me) (maybe 3 months each?)
5) My upper body strength really sucks. I need to work hard on it
6) My technique could use some dedicated work
7) My "average, everyday" eating drives weight gain, particularly under the stress of the Texas Method program (that's probably my exception to everything comes harder -- weight gain and fat gain comes easier).

Yearly progress:
bsq: 1RM 245# at the beginning of the year, 5RM of 260 (hopefully 265) at end
sn: once, on a fluke, pulled 130# last year, pulled 130# this year at the end of the snatch side of a 20/20 lifting session.

In retrospect, should have spent the whole year getting my squat and upper body strength up.

OK, enough lessons learned. Plan stays the same: work squat and press/upper body strength to beginning of April, switch over to 3 solid months of bulgarian approach.
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Old 12-27-2009, 02:22 PM   #422
Arien Malec
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Crap. Crap. Crap. Bombed out on squats today as well.

sn: light and slow... Urgh.
press: 82.5#x5x5. No problem
bsq: 106.5x4, did one set, failed on second(!) set.

OK, a week of light squat work, then 5/3/1 for squat, but still TM for press.
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Old 12-28-2009, 04:18 PM   #423
Arien Malec
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More hill sprints today. I'm not so winded, so conditioning is better, even if strength is taking a nose-dive.

My success on Texas Method seems to depend on unlimited eating and doing not much else. That's cool for a month or so, and then the fat and sloth starts to add up. My guess is that the combination of trying to be careful about eating and doing regular conditioning (farmer's walks, hill sprints, etc.) put me in an overtrained state, at least with respect to squats.
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Old 12-30-2009, 11:01 AM   #424
Arien Malec
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Tuesday:

Just a few sets of pushups.

Instead of jumping to 5/3/1, will use a cycle of a Starr workout with ramping 5s and 3s, and see how that goes.

Will try to max single press tomorrow, and see how that goes as well.
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Old 12-30-2009, 01:19 PM   #425
Derek Weaver
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Are you going to use the Bill Starr Power Workout?
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 12-30-2009, 01:47 PM   #426
Arien Malec
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Quote:
Originally Posted by Derek Weaver View Post
Are you going to use the Bill Starr Power Workout?
Yep - that's the one. I'm going to stick with TM for presses, use the Starr approach for squats, and do the usual oly work beforehand.
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Old 12-31-2009, 10:19 AM   #427
Arien Malec
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Crap. Upper body destroyed as well. Overtraining? Crap.

(missed my press PR by a mile).
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Old 12-31-2009, 04:17 PM   #428
Arien Malec
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I was pissed, so I went back in later today (New Year's Eve) and cleaned each rep before I pressed it.

Hit a PR of 115#. Weak, but still a PR.
Then did clean singles, worked up to 80kg. Don't know if that's a PR or not - either a tie or an outright PR. Had nothing above that.
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Old 12-31-2009, 04:31 PM   #429
Arien Malec
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After looking through the log, I'm calling it a PR.

So, my progress this year:
bsq: 245# 1RM PR -> 260# 5RM PR
press: 110# -> 115#
cl: 77kg -> 80kg

All in all, not a great year. OK progress on the squat, not much else.
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Old 12-31-2009, 07:05 PM   #430
Arien Malec
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Went out and ran a mile and did 3 quick hill sprints. Feeling good.
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