Go Back   Catalyst Athletics Forums > Training > Training Logs

Closed Thread
 
Thread Tools Display Modes
Old 07-07-2009, 02:31 PM   #41
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Peter, how do you decide the reps for the couplets?
__________________
Practical Strength
Dave Van Skike is offline  
Old 07-07-2009, 03:29 PM   #42
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

Quote:
Originally Posted by Dave Van Skike View Post
Peter, how do you decide the reps for the couplets?
I divide the planned number of repetitions by two (for example 9/2=4.5) and round to the closest integer (4.5 -> 5), that is the number of front squat repetitions, the rest is done as back squats. I just slap the bar into the rack after the front squats and immediately shoulder it for the back squats.

I am quite lazy recently and don't want to do my modified smolov pure, that is only front squats. It is a hell of a lot easier that way, recovery is speeded up and my back squat form seems to benefit from it, they feel deeper and smoother (not what you wanted to know but I thought I mention it).
Rick Deckart is offline  
Old 07-07-2009, 04:02 PM   #43
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Ahhhhh...This makes some sense. Reminds me that I need to do more of these couplets...to help my back squat as much as anything.
__________________
Practical Strength
Dave Van Skike is offline  
Old 07-08-2009, 11:11 AM   #44
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

8. JUL 09 BW 84KG 26MIN --- MI 6/12

Front Squat/Back Squat couplets (4 reps / 3 reps):
20.0 kg x 7 reps
40.0 kg x 7 reps
90.0 kg x 7 reps
112.5 kg x 7 reps x 4 sets

Hang Snatch:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 2 sets
Rick Deckart is offline  
Old 07-08-2009, 11:18 AM   #45
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

To tell the truth, when I started this the plan was to do a modified smolov for front squats, but after rep five of the first workset I asked myself "Do you really want to do this?". On the fly I decided for an experiment and so far I think it works well enough. I expect to gain, more or less, the same as with the original modified smolov for front squats; at ~70% perceived effort.
Rick Deckart is offline  
Old 07-10-2009, 10:47 AM   #46
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

10. JUL 09 BW 84KG 40MIN --- MI 7/12

Barbell calisthenics...

Front Squat/Back Squat couplets (3 reps / 2 reps):
20.0 kg x 5 reps
40.0 kg x 5 reps
80.0 kg x 5 reps
100.0 kg x 5 reps
120.0 kg x 5 reps x 5 sets

Hang Snatch:
20.0 kg x 2 reps x 2 sets
60.0 kg x 2 reps x 3 sets

couplets were hard but not difficult at the same time, if that makes sense...
Rick Deckart is offline  
Old 07-11-2009, 03:04 AM   #47
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

11. JUL 09 BW 84KG 55MIN --- MI 8/12

Barbell calisthenics...

Front Squat/Back Squat couplets (2 reps / 1 reps):
40.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps
90.0 kg x 3 reps
110.0 kg x 3 reps
126.0 kg x 3 reps x 6 sets

Assorted other stuff, some tests for switching phase etc pp.

Shoulder horn:
25 reps x 3 sets
Rick Deckart is offline  
Old 07-12-2009, 05:56 AM   #48
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

12. JUL 09 BW 83KG 35MIN --- MI 9/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 3 sets

three reps per excercise

Front Squat/Back Squat couplets (5 reps / 4 reps):
40.0 kg x 9 reps
90.0 kg x 9 reps
108.5 kg x 9 reps x 3 sets

Shoulder horn:
1.25kg x 25 reps x 3 sets

Sweet session.
Rick Deckart is offline  
Old 07-14-2009, 10:08 AM   #49
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

14. JUL 09 BW 84KG 42MIN --- MI 10/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
42.5 kg x 3 reps x 3 sets

three reps per excercise

Front Squat/Back Squat couplets (4 reps / 3 reps):
50.0 kg x 7 reps
90.0 kg x 7 reps
116.0 kg x 7 reps x 4 sets

Much easier than expected.

Shoulder horn:
1.25kg x 25 reps x 3 sets
Rick Deckart is offline  
Old 07-15-2009, 11:35 AM   #50
Rick Deckart
Banned
 
Join Date: Jan 2007
Posts: 557
Default

15. JUL 09 BW 84KG ~50MIN --- MI 11/12

Barbell calisthenics...

Low-Hang Snatch, Behind Neck Press, Overhead Squat complex:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps x 2 sets
45.0 kg x 3 reps

three reps per excercise

Front Squat/Back Squat couplets (3 reps / 2 reps):
50.0 kg x 5 reps
90.0 kg x 5 reps
123.5 kg x 5 reps x 5 sets

Hard but perfectly doable.

Shoulder horn:
1.25kg x 25 reps x 3 sets
Rick Deckart is offline  
Closed Thread

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 03:58 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.