Arien's weightlifting log - Page 56

Derek Weaver · 05-23-2010, 12:43 PM

I'm sure you have, but what about spreading your volume out over ~5-6 days, but super short workouts. Maybe a warm up, then 3-4 attempts and call it. Greater frequency, similar weekly volume?

I know life stuff can make that tough, but one thing I keep coming back to is that frequency is more important than anything else. "If it's important, do it everyday...." Or something like that. I think Dan John quotes Dan Gable on that fairly often.

Arien Malec · 05-23-2010, 02:47 PM

Yep, that's a good strategy for oly lifts. I'd have to manage volume.... I haven't seen dramatic improvements in my oly lifting in my Bulgarian inspired approaches (I've only done 4 days/week though) so far. I'm trying to get stronger and see what happens.

I like the idea of doing warmups with full snatches and jerks to groove the movements.

Derek Weaver · 05-23-2010, 04:14 PM

Yeah, I was looking back on your log and thinking that Bulgarian stuff is all cool and fancy, but maybe a different approach could work to move some of your numbers upwards?

5/3/1 is cool too, but those AMRAP sets can really cause some doms and possibly take away from overall power that is improved through lower rep stuff. High rep deads with the eccentric portion beat the hell out of me when i would do them. I could deadlift often, but high reps was equivalent to getting kicked in the legs over the course of 5-6 rounds of sparring for me.

Just "thinking out loud" (in print) here.

Like Pavel's idea of working as often as possible, as fresh as possible.

Arien Malec · 05-23-2010, 09:09 PM

I'm game to try it, but I'm going to ride out this 5/3/1 thing for a bit. This may be an example of redefining your goals to fit what you can actual accomplish (my success in moving my snatch or c&j upwards has been limited).

I think the answer will ultimately be in getting high quality coaching for an extended duration. I'm going to try that one next.... I've gotten high quality coaching, but not over time

Arien Malec · 05-24-2010, 03:51 PM

Yesterday: brisk hike with 6 or so hill sprints scattered in...

Arien Malec · 05-26-2010, 04:41 PM

Wednesday:

Hotel workout.

db press: escalating 5s until it got hard and I eked out a set of 6 at 45#/arm (I think?)
db press: halved the weight, 5 sets of 7 superset with dips.

Stairwell sprints. Did sprints of floor by floor up to floor 7, was too easy. Walked down and sprinted 5 flights x 2 reps.

Arien Malec · 05-28-2010, 11:47 AM

Friday:

hpcl: 135#x3x3. Not getting easier
sq: 155x5, 180x5, 200x16

I had that feeling like I could probably have done 2 more reps but it would not have been a good idea. Had a hard time walking a 1/2 flight of stairs back into my house...

No assistance work...

Arien Malec · 05-29-2010, 04:43 PM

I have the feeling that the mother of all DOMS is approaching.

Today: decent hike. No hill sprints.

Derek Weaver · 05-30-2010, 01:01 PM

200 x 16. Ouch. I just can't do high rep stuff at this point unless it's ballistic stuff with the kb's. High rep squats, deadlifts etc. just tear me up.

You're a tougher man than I am.

Arien Malec · 05-30-2010, 02:17 PM

Tough or stupid. But 5/3/1 and the high rep stuff works. On the 5/3/1 maxocalc, my max moved from 294 to 306 in 3.5 weeks. (or from 280 to 306 in 5 weeks). I'll take the DOMS for that. As you point out, making progress in the oly lifts is hard when I'm that sore, but the lifts weren't progressing anyway. I'll take progress where I can find it....

Sunday:
hpsn: 95#x3, 100x3x2
floor press: 95x5, 110x5, 125x6
1 arm db floor press, 30#x10x3 each arm, then 30x15 each arm superset with pullups