Brute Force is back - Page 7

Rick Deckart · 08-04-2009, 04:38 AM

As I am running out of time I will change my plan of attack once again:

I will completely restart the Hatch cycle when I am back from holiday, probably with slightly increased poundages, I still think 160/145 should be doable but I may simply try the first session (18. Aug) with weights based on these maxes and decide afterwards.

27. Oct is the projected D-Day for a (hopefully) new back squat max. I will also include olympic lifting technique work form the start and maybe some work on push press or military press.

After that is it a week or so off and then in November I may start my little experiment with the modified smolov (mark III).

Rick Deckart · 08-17-2009, 09:39 AM

14. AUG 09 BW ~84KG 40MIN --- COASTING

Warmup:
10 minutes of calisthenics with and without barbell

Front Squat (~on the minute):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
80.0 kg x 3 reps x 10 sets

Press:
20.0 kg x 5 reps x 2 sets
30.0 kg x 3 reps
40.0 kg x 2 reps
50.0 kg x 5 reps x 3 sets

Back from vacation and officially arrived in suck town, so sorry Hatch, you will have to wait for a while, that is a least 6 weeks, maybe even 12 weeks.

Till then I will do something I never did, linear progression starting way way down. This will evolve over the next weeks as I currently have no fixed plan for it. Additionally I currently spent around 40-60 minutes every day on mobility and stretching, most of this would qualify as limbering up (working up to 90% of ROM), but once or twice per week I am doing serious flexibility work with a decent amount of PNF stretching.

Rick Deckart · 08-19-2009, 10:07 AM

19. AUG 09 BW 83KG 26MIN --- COASTING II

7 min warmup

Snatch:
20.0 kg x 2 reps x 3 sets
30.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
47.5 kg x 2 reps x 6 sets

Power Clean/Push Jerk:
47.5 kg x 1 reps x 6 sets

Super light technique work.

Rick Deckart · 08-20-2009, 09:59 AM

20. AUG 09 BW ~84KG 48MIN --- COASTING III

Warmup:
~10 minutes of calisthenics with and without barbell

Back Squat (90 seconds rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps x 10 sets

Push Press:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 5 reps x 3 sets

Rick Deckart · 08-23-2009, 06:08 AM

23. AUG 09 BW ~84KG 28MIN --- COASTING IV

Calisthenics, a bunch...

Clean & Jerk (90 seconds rest between sets):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
60.0 kg x 2 reps x 6 sets

Light technique work. I am to lazy to record all of the stuff I am currently doing, probably at least an hour of additional work daily on some days it's actually closer to two hours+. Head- and Handstands, despite not being practiced for years, are still pretty good.

Rick Deckart · 08-25-2009, 10:12 AM

25. AUG 09 BW <84KG 55MIN --- COASTING V

Warmup:
8 minutes of calisthenics

Front Squat (rest between worksets: 90 seconds):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
85.0 kg x 3 reps x 10 sets

Press (rest between worksets: 90 seconds):
20.0 kg x 5 reps x 2 sets
30.0 kg x 5 reps
37.5 kg x 3 reps
45.0 kg x 2 reps
52.5 kg x 5 reps x 3 sets

Rick Deckart · 08-27-2009, 10:46 AM

27. AUG 09 BW 83KG 26MIN --- COASTING VI

25 min super secret flexibility/mobility routine before session

Snatch technique barbell work; a bunch

Snatch (on the minute):
20.0 kg x 2 reps x 2 sets
30.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps
50.0 kg x 2 reps x 6 sets

Power Clean/Push Jerk:
55.0 kg x 1 reps x 6 sets

stretching, lots of stretching...

Rick Deckart · 08-29-2009, 02:37 AM

29. AUG 09 BW 83KG 36MIN --- COASTING VII

Back Squat (90 seconds rest between sets):
20.0 kg x 3 reps x 2 sets
50.0 kg x 3 reps
75.0 kg x 3 reps
95.0 kg x 3 reps x 10 sets

Push Press:
20.0 kg x 3 reps x 2 sets
40.0 kg x 3 reps
50.0 kg x 3 reps
63.5 kg x 5 reps x 3 sets

Rick Deckart · 08-31-2009, 09:47 AM

31. AUG 09 BW 83KG 32MIN --- COASTING VIII

Calisthenics, a bunch... circa 8 minutes

Clean & Jerk (90 seconds rest between sets):
20.0 kg x 2 reps x 2 sets
40.0 kg x 2 reps x 2 sets
63.5 kg x 2 reps x 6 sets

Rick Deckart · 09-01-2009, 09:48 AM

1. SEP 09 BW 82.6KG 48MIN --- COASTING IX

Warmup:
7 minutes of calisthenics

Front Squat (rest between worksets: 90 seconds):
20.0 kg x 3 reps x 2 sets
30.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps x 10 sets

Press (rest between worksets: 90 seconds):
20.0 kg x 5 reps x 2 sets
28.5 kg x 5 reps
37.5 kg x 3 reps
46.0 kg x 2 reps
55.0 kg x 5 reps x 3 sets

A little later: advanced mobility/flexibility work