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Old 10-21-2010, 01:42 PM   #1
Gary Gibson
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Join Date: Sep 2010
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Default A Weightlifter Who Benches and Deadlifts

Started at 5'9" and 130 lbs. Started competitive raw powerlifting at age 32 and 165 lbs. Moved up to 181 within a year thanks to lots of whole milk (Thanks, Rip).

Best USAPL raw lifts in 82.5 kg class: SQ 418, BP 253, DL 506 (sumo).

Decided to get in touch with my inner weightlifter again. Had discovered Dan John in my twenties when I still weighed under 150 and practiced the classical lifts without a coach. Now getting coaching.

Best lifts at ~180 lbs/81 kilos in the gym: Snatch 67 kg, Clean 87 kg, Clean and Jerk 82 kg.

Using the Olympic back squat to get bigger and going heavy on front squats to get stronger legs these days. Doing snatch, clean/clean-and-jerk at least thrice per week. Still pressing, benching, rowing and chinning in other sessions. Not doing low bar squat or deadlift much anymore, but still want to compete in powerlifting (next meet USAPL Maryland States in Nov).

Best high bar squat was 162 kilos last month, but usually my best is 150 kilos. Best front squat was 120 kilos yesterday (10 kilo PB from earlier this year when I last tried them).

Only been doing the classic lifts again for a little over a month. Ratio to front squat strength is still embarrassingly low. Probably going to focus on PL for the November meet anyway.
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Old 10-21-2010, 03:08 PM   #2
Kevin Perry
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Hey Gary, good to have you at CA, what made you decide to start a log here though? I thought you had one at Rips forums?
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Old 10-21-2010, 05:59 PM   #3
Gary Gibson
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Press out of Rack
,95 lbs x 3
115 lbs x 3
125 lbs x 2
135 lbs x 5
120 lbs x 5
105 lbs x 5

Chin Up
+0 x 3
+25 x 5 x 3

The press out of the rack was a "local maximum", i.e. I only ever got that much once before and it was with lots of screaming and encouragement with Rip as the loudest screamer. Tonight's felt a lot easier, as in I was confident from the first press that I'd make it. Last rep was slooooooooow and back felt like it was bent 90 degrees in the middle, but I muscled through.


Quote:
Originally Posted by Kevin Perry View Post
Hey Gary, good to have you at CA, what made you decide to start a log here though? I thought you had one at Rips forums?
Thanks. I haven't added to that log in months now. I was over at IGx for a while, but I think I'll get plenty of training knowledge here. I'm something of a board tramp--or whore--and don't mind spreading my affections around.
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Old 10-21-2010, 08:50 PM   #4
Alex Bond
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Gary starts a log at PnB in 5... 4... 3...
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Training Log
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Old 10-22-2010, 05:28 PM   #5
Gary Gibson
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Snatch
,40 kg x miss, x 1, x 1, x 1, x miss, x1
,50 kg x 1, x 1, x 1
,55 kg x 1, x 1
,60 kg x miss, x 1
,65 kg x 1
,67 kg x 1
,69 kg x miss, x 1 (PB)
,70 kg x miss, x 1 (PB)
,71 kg x 1 (PB)
,72 kg x miss, x miss
,60 kg x miss, x miss

Back Squat (high bar, no belt)
,20 kg x 3
,60 kg x 3
,80 kg x 3
100 kg x 1
110 kg x 1
120 kg x 1
130 kg x 1
,95 kg x 5 x 6

4 kilo PB tonight on the snatch. Had to take a couple steps forward on most of those heavy weights, but it all would have counted in competition. Tested the waters with 60 afterward, but I was shot. Set up for the clean a few minutes later and just didn't feel like it. Decided to test back squat strength before doing any volume. Very, very weak. My legs are fried and 130 kg might as well have been 150. I'm about 20% off my best...but that is great news in a way. It means that relative to my current strength, I am much more efficient than I thought.

Back off week begins.
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Old 10-23-2010, 03:58 PM   #6
Gary Gibson
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Bench
,45 lbs x 5
135 lbs x 5
185 lbs x 3
135 lbs x 5
155 lbs x 5
175 lbs x 5
185 lbs x 3
205 lbs x 3
215 lbs x 2
225 lbs x 1
235 lbs x 2 1/2
185 lbs x 5 x 5

Pull Up @ 180
+0 x 8, x8, x2

DB Row
80 lbs x 8 each side

And that is the official end of this cycle. Bench has gone nowhere.

I'm starting a back off week this evening. After that I want to start prepping for PL. There are two USAPL meets on the horizon: MD States Nov 20 and American Open Dec 3-5.

I've been competing raw in MD and FL and would like to put up some higher raw numbers in the 82.5 and also try my hand at gear in the Open. I was planning to use the MD State meet as a training day and not something for which I specifically prepare. I'd be training gear in the preceding weeks with an eye on the Open. Here's the intended protocol...

Monday
--------
Snatch up to 80% + OHS
Low Bar Squat, warm up raw then add gear to that day's "easy" max.

Wednesday
-----------
Bench
DB Row

Friday
-------
Clean up to 80% + Front Squat
Sumo Deadlift, warm up raw then add gear to that day's "easy" max.

The alternative is to bench twice and squat and deadlift once each.

M) Bench boards/shirt
T) Snatch/OHS, Competition SQ w/gear

Th) Bench raw for volume
F) Clean/Jerk/FS, Competition DL w/gear

The question is whether to bench once or twice per week.
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Old 10-27-2010, 06:20 PM   #7
Gary Gibson
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Power Snatch from Hang
,30 kg x 3 x a lot
,40 kg x 3 x a lot
,45 kg x 2 x a lot
,50 kg x 2, x 1 + miss, x 1

Snatch Pull
,70 kg x 3, x 3
,75 kg x 2, x 2, x 2, x 2
,70 kg x 3

Push Press from Rack
,40 kg x 4
,50 kg x 4
,60 kg x 4
,70 kg x 3
,65 kg x 0

Today is probably going to be my only session during this backoff week. Avoided loading my knees in the deep squat position by use of power snatches and snatch pulls. I discovered that I really don't like powers or pulls, but I figure I should do them from time to time.

Initially paused power cleans at hang, but then Danny made sure I reversed direction quickly on the heavier ones. Got some clarification on keeping shoulders over the bar for a more acute hip angle and more hip leverage on second pull. Kept snatch pulls just above my best snatch (71 kilos) to maintain bar speed. Had no idea where to start with push presses. Got overzealous when 60 felt so doable. Wanted to get way above my best press x4-5.

Thought about forgoing PL entirely to focus on WL. I like the press better than the bench...but I still love contesting the squat and the pull.
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Old 10-28-2010, 05:19 AM   #8
Tanner Cook
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IMO, there's not a huge need for high-bar back squats, if your already front squatting, low-bar would help just as much while working different muscles. As for PL, have you ever checked out Bill Starr's "No deadlift deadlift program"? It is basically about how he recommends doing the O-Lifts, the O-Lift pulls, Squats, good mornings, GHRs, etc. to increase your deadlift.
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Old 11-02-2010, 02:09 PM   #9
Gary Gibson
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Nov 1, 2010 (yesterday)

Snatch practice w/ 15-lb barbell

DB Arnold Press
50+50 lbs x 5 x 3 (last set one arm at a time)

DB Hammer Curl, alternating
40+40 lbs x 5 x 3


Nov 2, 2010 (today)

Snatch
30 kg x 1 x 6
40 kg x 1 x 3
50 kg x 1 x 2
55 kg x 1 x 2
60 kg x miss x 4, x 1
65 kg x miss x 3, x 1
68 kg x 1
70 kg x miss x 3
60 kg x miss

Front Squat
,60 kg x 3
,80 kg x 3
,90 kg x 3
100 kg x 3
110 kg x 3

Kept getting under the 70 kg, but just couldn't get it back far enough to balance. Felt slow all day. Used an ammonia capsule to wake up a bit on 65 kg. 68 kg is 96% of my recent best and isn't that bad coming back from a week-long back off.

The 110 kg FS triple was a PR, but that last rep was ugly. My arch is collapsing at the very bottom of the squat when I get tired. Arch collapsed on the second rep and then there was some leaning forward on the third


Quote:
Originally Posted by Tanner Cook View Post
IMO, there's not a huge need for high-bar back squats, if your already front squatting, low-bar would help just as much while working different muscles. As for PL, have you ever checked out Bill Starr's "No deadlift deadlift program"? It is basically about how he recommends doing the O-Lifts, the O-Lift pulls, Squats, good mornings, GHRs, etc. to increase your deadlift.

That's a good point about the low bar. I've written extensively in defense of the low bar squat with a belt. In fact, my biggest front squat (275 lbs according to my records) was back when I tested it after doing nothing but getting my low bar + belt up to over 400 lbs. For all that, however, I'm just liking high bar better these days.

My hope is that my deadlift does indeed increase without direct deadlifting most of the year. My deadlift went up pound for pound with my squat for the last couple of years, without much deadlift practice at all.
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Old 11-05-2010, 09:58 AM   #10
Gary Gibson
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Clean & Jerk
,60 kg x 1 x 3 no jerk
,60 kg x 1 x 1
,80 kg x 1 x 2
,84 kg x 0 x 2

Jerk only
,84 kg x 1 x 2
,88 kg x 1 x 2 (PR)
,90 kg x 0, x 1 (PR)
,91 kg x 0

Back Squat
,60 kg x 3
,80 kg x 3
100 kg x 3
120 kg x 1

Clean initially felt pretty good, but then I couldn't get past 80. I might have misloaded and that 84 that I could only get off the floor might have been 90, but I really don't remember. I still had a lot of pop left for jerks only so I suspect I did misload way over my best clean.

Easy personal bests in jerks today. The first single at a new weight was consistently shaky, but the second was always a lot smoother.

I must have burned up every bit of leg energy I had on those jerks because I could barely squat 120 today. That's about 75% of my best ever high bar. I have a hard time believing I'm still tired from my last cycle. Maybe that max triple front squat three days ago did me in for squats today.

Later...

DB Arnold Press 50/50 x 6 x 3
DB Alternating Curl 45/45 x 5 x2
DB Hammer Curl 40/40 x 5

Just a little upper body session with the tools I have in the gym of the building where I'm staying.
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