Arien's weightlifting log

[Derek Weaver]

What about something like PTTP for squats or front squats (5s maybe for squats, 3s for fs?) 4-5 days/week, then alternating days of technique work, going for a big lift when you can? Kind of Bulgarian, at least as I understand it- which is probably wrong.

[Arien Malec]

That's an interesting idea. I'm doing singles 3x week, but 3s daily PTTP-style might work. I'd have to keep it light, but that's be fine. I could do my c&j + 10%.

[Derek Weaver]

Yeah, like starting at maybe 75% of 1rm (I don't remember what PTTP says here to be honest) for a set of 3, then take 10 lbs or 10% off the bar, hit another 3. Then move to technique.

Next workout, up the weight 5 lbs, up to 20 lbs/week. Then wave the weights back down to 5-10 lbs above your starting weight from a few weeks ago. If you can't add weight for a workout or two, keep it the same until you can.

High frequency in what seems to be a consensus important lift (front squat) as well as the competition lifts getting a ton of technique work in. Just a slightly different way of manipulating load.

[Arien Malec]

I'm giving it a go. I'm going to move the weights up when they "feel easy", since I figure the frequency I'm adjusting to is going to make moving the weights up on the schedule you suggest problematic.

On a side note, I lent out PTTP, and don't remember to whom....

Mon:
sn: 105x1x6
Tired....
c&j 135x1x5
Better.

fs: 150x3, 135x3
Easy.

Took over 3 hours on the workout. Did a lift, did some work. Rinse, repeat.

[Derek Weaver]

Well, the schedule is more based on a number of workouts.

Maybe set the wave up like this (weights just examples):
150 x 3, 135 x 3
155 x 3, 135 x 3
160 x 3, 140 or 145 x 3
165 x 3, 145 x 3
155 x 3, 135 x 3 and on....

Something like 4 workout waves. Some weeks you'll start two waves, others you'll only start one. Maybe every once in a while when you've got to travel, be a family guy etc. you will keep everything the same to minimize training stress, but keep grooving the movement near daily. Med balls, KB's and DB Front Squats can all be used as fill in when a barbell isn't handy.

GTG is solid. Pavel's got some crazy sounding anecdotes in his books. Especially Beyond Bodybuilding (apparently some 140 lb guy benched like 500 lbs by doing a set of bench presses every time he entered his kitchen. Or something like that). However, if he's telling the truth about half of it well, it's awesome.

[Arien Malec]

Wed:
sn: 105x1x6 (power snatched some by mistake)
c&j: 135x1x6 (muscle clean and jerk -- yes, my jerk is that far beyond my clean)
fs: 160x3, 135x3 (going to try this out....)

Getting easier. I expect to hit a wall soon....

[Arien Malec]

Fri-Sun -- camping...
Sun:
sn: 105x1x10
pcl: 155x1x3. Wanted to clean it, couldn't get under it, did an easy power clean instead. Failed at 165# first. Need some cojones....
fs: 165x3, 145x3. Easy peasy.

[Derek Weaver]

Originally Posted by Arien Malec

Fri-Sun -- camping...
Sun:
sn: 105x1x10
pcl: 155x1x3. Wanted to clean it, couldn't get under it, did an easy power clean instead. Failed at 165# first. Need some cojones....
fs: 165x3, 145x3. Easy peasy.

Nice. Front squat starts climbing and the cleans should take off.

[Arien Malec]

Mon-Wed - travel. wanted to work out Monday, no time before plane left, because it was the first day of school for the kids. Life...
Thurs:

sn: 110x1x6
cl: 155x1x4
j: 135x1x3
fs: 155x3, 135x5

[Arien Malec]

Fri:

sn tech drills
tall cleans
fs: 160x3, 140x3
moderately fast 500m row (didn't mean it to be fast, but started out at a fast clip and gave in).