Thunderhead Unchained

Discussion in 'Training Logs' started by Thunderhead, Feb 28, 2016.

  1. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    Here we go.

    I'm starting a new log because I'm putting my powerlifting ambitions on hiatus at the moment so I can focus on Olympic weightlifting.

    I just had a 2 hour private coaching session this morning on the Clean and Jerk and Snatch with Mike Gray of Outlier Barbell Club, a Catalyst Athletics affiliate here in my neighborhood of East Mission Valley, San Diego.

    Still under the weather right now, so I couldn't lift as heavy as I wanted to today. Fuck you, flu.

    So I had a smashing good time at Outlier and Mike was just plain fucking awesome as an instructor. Did I mention he's also an all-around badass and a Naval officer with over 25 years in the service? Hooyah.

    So Mike observed my form scrutinously, pointed out a lot of my flaws, and helped rectify said flaws immediately. Then again, I'm a quick learner, so I can't not give myself a little credit here.

    So here are some of the things I need to work on:



    And here's my new program. 4 day split:





    I will move up to a 5 day split after my numbers go up to a good range.

    Stats (as of 2/27/2016):

    Name: Thunderhead/Thunderkopf
    Age: 27
    Height: 5'11"
    Weight: 210 lbs.

    PR Maxes:

    355/475/555 Bench/HB Squat/Deadlift
    Clean/Snatch/Clean&Jerk: 265/195/225

    OHP: 225
    Front squat: 425
    Push Press: 275

    Diet:

    I'm doing the Apex Predator Diet by Jamie Lewis of Chaos and Pain. It's a variation of the ketogenic diet. I am not intermittently fasting anymore.

     
    #1
    Last edited: Feb 28, 2016
  2. KidAlchemy Purple Belt

    KidAlchemy
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    Hnnnnggg....

    In. Full bromo.
     
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  3. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    I love you too, boo.

    Big time homo.
     
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  4. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    2.29.16
    Monday

    Snatch

    Strap on left hand only due to torn callus

    95 x 3
    115 x 3
    135 x 2
    145 x 1 - too lightheaded to attempt 2nd rep. Fuck you, flu.

    145 x 1

    155 x 0
    155 x 1

    165 x 0
    165 x 1

    175 x 1 - easy as fuck

    195 x 0

    Snatch Pulls

    195 x 1 x 3
    205 x 4 x 3

    Squats

    135 x 1 x 5
    225 x 1 x 5
    275 x 1 x 3
    335 x 1 x 3
    385 x 1 x 2 - too worn out to hit the third rep

    Ab Wheel (from standing position)

    2 x 8

    Hanging leg raises

    1 x 8, 6

    Cable crunches

    140 x 1 x 20 - 140? Really? That's what the machine indicated, but it was light as fuck.

    140 x 1 x 15



    Notes:

    Snatch form still needs work. The barbell is moving in an arc, not in a vertical straight line.
     
    #4
    Last edited: Feb 29, 2016
  5. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    2.29.16
    Monday

    Let's do a more detailed analysis, shall we?

    Here's the same video with the motion of the bar tracked:



    And let's compare that shit form to the immaculate form demonstrated by Lu Xiaojun:



    Fucking Jesus.
     
    #5
  6. Flash_Monsta Black Belt

    Flash_Monsta
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    [​IMG][​IMG]
    [​IMG]

    In.

    I don't know who these birds are, I just googled 'In gif' and loads of these popped up.
     
    #6
  7. fbmmofo Blue Belt

    fbmmofo
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    Good luck with the new programme mate
     
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  8. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    Thank you, my dear chaps from the across the pond.

    Kpop, Flash? Really? Eeeeeeeeeeewwwwww...

    3.1.16
    Tuesday

    Jerk

    95 x 3
    115 x 3
    135 x 2
    155 x 2
    185 x 1

    225 x 1

    275 x 0
    275 x 1

    Front squat

    135 x 3
    225 x 3
    275 x 1
    335 x 1
    385 x 0 - FUCK YOU, FLU!!!
    385 x 0
    365 x 0
    335 x 3 - last rep paused

    Bench

    135 x 3
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    335 x 0

    245 x 2 x 3 - speedwork

    GHR

    2 x 8

    R Hypers

    200 x 1 x 10

    Cable crunches

    140 x 1 x 20, 15

    Notes:

    That's right. I've got my own 5 day split program now. Cuz fuck training less than 5 days. It's a hybrid powerlifting/OLY program I constructed by meshing Glenn Pendlay's Super Total program with Mike's program.

    I call it the Super Duper Total Program. Will post spreadsheet later.
     
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  9. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    Alright bitches, here it is. The Super Duper Total 5 Program by Yours Truly. My gift to the world:



    What, you don't agree with my programming methodologies? Bite me.
     
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  10. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    Fixes to work on for the snatch (from Klokov's book):

    Shoulders need to be in front of the bar as it passes the knee.
    Toes need to be pointed outward.
    Do more snatch grip deadlifts
    Hips and shoulders must extend vertically together.
     
    #10
  11. Flash_Monsta Black Belt

    Flash_Monsta
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    Program needs more curls.
     
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  12. SexyMahnaz Green Belt

    SexyMahnaz
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    [​IMG]
     
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  13. Linus88 White Belt

    Linus88
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    Thunder.. If memory serves, you operate a gym. How is it going on?
     
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  14. DrBdan Something clever

    DrBdan
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    Welcome back to the logs. I kinda assumed you were the poster formerly known as Thunderkopf and your log has confirmed that. That's all. Good lifting.
     
    #14
  15. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    3.2.16
    Wednesday

    My immune system is still being a pussy on me.

    Clean Pulls - no power cleans. I need to work on my form

    135 x 3
    185 x 3
    225 x 2
    275 x 1
    325 x 1

    Can't do anymore. My left hand was irritating the shit out of me.



    4 in deficit deads - strapped, beltless

    325 x 6
    365 x 5
    415 x 1
    415 x 0
    385 x 2
    365 x 5
    335 x 8

    Squats - HB, F, LB

    225 x 5/3/5 - HB/F/LB

    275 x 3/3 - HB/F

    Oh fuck, my lower back is fucked right now.

    Pullups - WG

    2 x 10

    EZ Bar Curls

    90, 80, 70 x 1 x 8





    Notes:

    So I just found out that front squats put less stress on the lower back than HB and LB, making them perfect as finisher movement after deads.
     
    #15
  16. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    Time to thumb through CT Fletcher's Dumbassterplan book for some programming ideas. That or I can just ask the nearest curl bro for some tips.

    Yeah, I hate you too, buddy.

    I explained it in my previous log. Read the below response.

    Yeah, dude. I've been around for a little over a month now. Here's my previous log that I just wrapped up:

    http://forums.sherdog.com/threads/thunderheads-training-log.3153407/

    Be warned, though. It's very profane and crass and full of fucking shenanigans. I'm a fucking idiot.
     
    #16
  17. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    3.3.16
    Thursday

    Snatch Balance

    45 x 2 x 3
    95 x 3 x 3
    115 x 2 x 3
    135 x 1 x 1 - missed 2nd rep
    135 x 1 x 1 - missed 2nd rep again. Lul, this shit is hard!

    Power snatch

    95 x 5 x 3

    Snatch High Pull

    95 x 2 x AMRAP - emphasis on the vertical movement of the shoulders and hips to keep the bar in a straight vertical path.

    Front Squat

    135 x 1 x 3
    185 x 1 x 3
    225 x 1 x 3
    275 x 1 x 2
    315 x 1 x 2
    365 x 1 x 0
    355 x 1 x 1
    365 x 1 x 1

    SSBGM

    155 x 2 x 6 - I mixed them in with some hands free squats to impress the chick next to me, lulz.

    175 x 1 x 6 - again, some more atg, hands free squats with the SSB to impress the chick next to me. Her name is Ally, and she's got a fine, er, FIIIIIOMGWTFBBQIIIINE, posterior chain. Go fuck yourself, I don't care. I'm doing accessories. I don't need to be silent with the ladies here.

    Notes:

    Off day tomorrow.

    I'm sooooooooooo tired.
     
    #17
  18. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    3.4.16
    Friday

    Rest day....

    Yeah right.

    I'm in Rosarito right now, visiting my homies and scouting for a nice apartment/condo by the beach down here. Just got a phone number from a cute receptionist chick last night. Got a date setup today at 1 at Lola Sabor y Cafe. Ella es muy bonita... Her name is Lorena...

    Rosarito trip part deux:

    So, I'm just cruising around on the Bulevard Benito Juarez today morning, and I see a gym that catches my attention:



    I go in for a bullshit workout:


    Squat

    135 x 5 - F and HB
    185 x 5 - ditto
    225 x 3 - ditto
    315 x 2 x 3, 1 x 5 - pause at end of the sets

    Yeah, I know. The weights are in lbs. not kilos. Weird. Rosarito is a very American friendly town. Except I don't hang out with the gringos here.

    Pullups

    10, 10, 10

    Hammer curls

    50 x 1 x 8

    Regular DB Curls

    40 x 1 x 8
    30 x 1 x 10

    A small gym. People don't re-rack their weights here. All the personal trainers were impressed by the shit I was doing on the squats, and I befriended some of them too.

    Notes:

    Dudes, I was tired as fuck. I went to bed at 2 AM last night, fucking the shit out of this 18 year old nubile, and got up at 6 AM. So if you're not impressed by my performance (said in a GSP accent), then bite me. It is my off day, after all.

    Oh, and another thing: I got a new job. I'll be working for this badass right here:



    Steve Nave. Ex Navy SEALS, former UDT and BUD/S instructor.

    Just had some carne asada right before posting this on my smartphone. That's right; I write all my shit down on my phone, and you can't find a single typo in this bitch. Because I'm a wizard on my touchscreen keyboard, fuckers. That and I have OCD.



    Remember I said food is so criminally cheap down here? All that came out to 7.65 dollars or 130 pesos.

    Gee, I wonder what this place is about?



    I love a freaky, nasty girl. Naaasty bitch. Naaasty bitch. Rocco Siffredi is my spirit animal. It's only smellz.


    Time for my date. Hasta luego, pinche putos!

     
    #18
  19. Thunderhead Wubba lubba dub dub, motherfuckers!

    Thunderhead
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    5.3.16
    Sabado

    Fucking longass border wait. Had only 4 hours of sleep last night. Irritated as fuck this morning.

    C&J

    135 x 2 x 2
    185 x 1 x 2
    225 x 2 x 1
    245 x 1 x 0,1 x 1
    275 x 1 x 0, 1 x 0
    265 x 1 x 0



    Clean Pulls

    275 x 4 x 3

    Front squats

    135 x 1 x 5
    185 x 1 x 5
    225 x 1 x 3
    225 x 1 x 3
    275 x 1 x 1 - right knee's getting creaky. Shit
    335 x 1 x 1

    Bullshit fucking day. Irritated as shit. I was late for a training session with my mentor so we rescheduled it on Monday. I'm so fucking embarrassed.
     
    #19
  20. btwrestler119 Green Belt

    btwrestler119
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    That sucks, nothing worse than getting stuck in traffic and knowing you are going to be late. Congrats on the new job though! I would imagine the cost of living is a lot lower down south of the border than in Socal.
     
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