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Old 07-17-2009, 09:02 AM   #51
Rick Deckart
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17. JUL 09 BW 83KG ~40MIN --- MI 12/12

Barbell calisthenics...

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

Shoulder horn:
1.25kg x 25 reps x 3 sets

Hard. Some of the second front squat reps were really slow but I made no misses. Skipping rest days, sleep deprivation, regular alcohol intake and a general caloric deficit are not recommended while following a schedule like that.

And now for something completely different...

Deloading
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Old 07-17-2009, 09:11 AM   #52
Derek Simonds
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Quote:
Originally Posted by Peter Puetz View Post
Hard. Some of the second front squat reps were really slow but I made no misses. Skipping rest days, sleep deprivation, regular alcohol intake and a general caloric deficit are not recommended while following a schedule like that.

And now for something completely different...

Deloading
I know exactly how you feel. Any specific program for deloading or just time off?
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Old 07-19-2009, 03:25 AM   #53
Rick Deckart
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Quote:
Originally Posted by Derek Simonds View Post
I know exactly how you feel. Any specific program for deloading or just time off?
I spent the last two days eating and fell quite a bit better now.

In two weeks I am off for two weeks vacation, so not much time for any specifics. I will probably simply play easy and address some weaknesses.

The minimum I want to get out of the last three weeks is a solid front squat triple with 130 kg, solid for me means that I can do that several times in a row for multiple sets without epic struggle on the last reps.

I it weren't for the vacation I would test my max around wednesday or thursday. Based on past experience I would expect a front squat max around 150kg, give or take one or two kg. I would then spent the next two weeks (2 sessions per week) doing workouts based on Verkhoshanskys stimulation method. It would look like this:

Back Squat:
135-140 kg x 2 reps x 2 sets; 5 min rest between sets

5-8 min rest

Clean:
90 kg x 5-6 reps x 2-3 sets; 5 min rest between sets

5-8 min rest

and then repeat the whole complex once or twice per session.

Looks easy but is a real killer...

When I am back from holiday I will very likely start a 12 week squat program to finally nail that elusive double bodyweight back squat, also I have some competition kettlebells on the way and will start to incorporate some GS lifting into my routine.
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Old 07-21-2009, 11:42 AM   #54
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21 JUL 09 BW 83KG 20MIN --- JUST SOME SQUATS

Front Squat:
50.0 kg x 3 reps
70.0 kg x 2 reps
90.0 kg x 1 rep
110.0 kg x 1 rep
120.0 kg x 1 rep
130.0 kg x 1 rep
130.0 kg x 2 reps

second rep was slow, so I decided to skip the third, no need for 'grinders' right now.

Bunch of calisthenics over the last few days and lots of stretching etc pp

I probably won't test my max this time because I won't have much time the next two weeks and in less than 14 days I am out of town for two weeks. Also doing near max lifts before this cycle and during the first week was a bad idea, I should have known better than that.

Whatever, I will instead spend some time addressing specific weaknesses (mostly flexibility issues) and try to build up some proper technique from the scratch.

In any case I will start a Hatch cycle mid-august. Squatting only twice per week will be like drinking a vacation drink and optimistic like always I will just plug in a 160 kg BS max and a 145 kg FS max. I have back-squatted 145 kg x 5 reps a while ago, and did a couple of bottom position back squats, starting just above parallel, with 160 kg not long ago, so 160 sounds about right to me. My front squat max is still 140 kg and it will take a long time in that cycle till I touch weights in that category. Let's see how this will go.
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Old 07-24-2009, 09:27 AM   #55
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24. JUL 09 BW 83KG ~35MIN --- TEST SESSION FOR COMING HATCH CYCLE

Back Squat:
50.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 10 reps
105.0 kg x 8 reps
112.5 kg x 6 reps
120.0 kg x 4 reps

Front Squat:
85.0 kg x 5 reps
98.0 kg x 5 reps x 3 sets

Shoulder Horn:
2.0 kg x 25 reps x 3 sets

Comfortable weights, I think I will definitely start the cycle based on 150/140 and move up to 160/145 if it feels to easy after a couple of weeks.
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Old 07-27-2009, 10:03 AM   #56
Rick Deckart
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27. JUL 09 BW 83KG 30MIN --- HATCH W1S2

Bunch of calisthenics...

Front Squat:
20.0 kg x 5 reps
50.0 kg x 5 reps
85.0 kg x 5 reps
91.0 kg x 5 reps
98.0 kg x 5 reps x 2 sets

Back Squat:
90.0 kg x 10 reps
97.5 kg x 8 reps
105.0 kg x 8 reps
112.5 kg x 8 reps


A little later:

Shoulder Horn:
2.0 kg x 25 reps x 3 sets

Squats were very easy... I will continue the cycle till I am out of town and continue it afterwards. The rule for this cycle is: no belt, no wraps or knee sleeves and no spotter. I will reserve belt and knee sleeve usage to those 90%+ attempts but only if I feel I need it.
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Old 07-30-2009, 01:24 PM   #57
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30. JUL 09 BW 83KG 39MIN --- HATCH W2S1

Back Squat:
50.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 10 reps
98.0 kg x 8 reps
105.0 kg x 6 reps
112.5 kg x 6 reps
120.0 kg x 6 reps

Front Squat:
85.0 kg x 5 reps
98.0 kg x 5 reps
105.0 kg x 5 reps x 2 sets

Just a short session between 8 hours at work and ~4 hours manual labor at home... third day in a row like that and there are plenty to come...
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Old 07-31-2009, 06:13 AM   #58
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Time is short, but on the way to work I cooked up a little project I want to do before christmas: another run through a modified smolov basecycle, the third and last for this year. This would be for back-squats, looks horrible, I am loving it...

Introductory Microcycle

Week 1
Monday 65%x8x3 70%x5 75%x2x2 80%x1
Wednesday 65%x8x3 70%x5 75%x2x2 80%x1
Friday 70%x5x4 75%x3 80%x2x2 90%x1
Week 2
Monday 85%x2x2-3
Wednesday 85%x3x1-2
Friday 85%x5


x8x3 = 8 reps x 3 sets


Modified Base Mesocycle MI Edition

____ _Monday Tuesday Thursday Saturday
Week 1 70%x9x3 75%x7x4 80%x5x5 85%x3x6
Week 2 75%x9x3 80%x7x4 85%x5x5 90%x3x6
Week 3 80%x9x3 85%x7x4 90%x5x5 95%x3x6

x9x3 = 9 reps x 3 sets
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Old 08-02-2009, 04:00 AM   #59
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2. AUG 09 BW 84KG 46MIN --- HATCH W2S2

Longish warmup, calisthenics etc pp

Front Squat:
20.0 kg x 5 reps x 2 sets
50.0 kg x 5 reps
70.0 kg x 5 reps
85.0 kg x 5 reps
91.0 kg x 5 reps
98.0 kg x 5 reps x 2 sets

Back Squat:
90.0 kg x 10 reps
105.0 kg x 8 reps
112.5 kg x 8 reps
120.0 kg x 8 reps

I am condensing the schedule so that I can do one last session next Wednesday before I will leave into my two weeks long vacation. The second session of Hatch week 3 is easy so probably a good start afterwards.
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Old 08-03-2009, 04:35 AM   #60
Rick Deckart
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3. AUG 09 BW 84KG 25MIN --- SNATCH TECHNIQUE WORK

Snatch:
20.0 kg x 2 reps x X sets
42.5 kg x 2 reps x 3 sets
48.0 kg x 2 reps x 3 sets
56.0 kg x 1 rep x 6 sets

That was of course super duper easy.

Before and later some aggressive but smart flexibility/mobility work for feet, wrists, ankles, shoulders and back. Mostly stuff done with jumpstretch bands, some PNF stretching a la Kit Laughlin and some stuff done with weights.

I would probably need surgery to get back even the most modest flexibility in the big toe of my right foot, which is practically stiff, I had to switch from a left foot forward split jerk to a right foot forward split jerk years ago to avoid breaking the right toe.
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