Unleashing The Beast Within

Discussion in 'Training Logs' started by miaou, Dec 2, 2012.

  1. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    Welcome to my new log. For stories of repeated epic failure (but eventual ultimate success), please refer to my, now-completed, reconstruction project.

    Stats
    Age: 34
    Height: 1.83 (6')
    Weight: 89 (generally within the 86-93 / 190-205 range)
    last updated: Apr 2017

    Current Personal Bests:
    High-bar Squat: 200, 180x6
    Low-bar Squat: 200
    Front Squat: 160x2
    Overhead Squat: 100x5

    Clean: 150
    Power Clean: 125
    Hang Power Clean: 120x3
    Power Snatch: 87.5
    Clean & Jerk: 110
    DL: 200, 200 from 8-cm deficit

    Overhead Press: 85
    BTN Push Press: 102.5
    Bench: 140

    Backflip: off 2 mats
    Cliff Dive: 17 m - head first
    Breath-hold: 3:30

    Starting Stats for 2013:
    Age: 29
    Height: 1.83 (6')
    Weight: 92.5 (204 lbs - generally hovering between 190-205)

    Squat: 185
    Bench: N/A
    DL: N/A
    SOHP: 72.5

    Power Cleans: 90x2
    Power Snatches: 60x2
    High-bar Squat: 165
    Front Squat: 150
    2013 Goals:
    Squat: 200
    DL: 200
    SOHP: 85

    Power Clean: 110
    Power Snatch: 80

    Bench: 100% intensity work without shoulder issues (120 would be great)
    Sprint: 100% intensity work without hamstring issues (100-m around/under 11.5 would be great)

    General Goal => strength & overall athleticism
    2013 Progression:
    Squat: 185 -> 190
    Bench: N/A -> 110 -> 112.5
    DL: N/A -> 180 -> 190 -> 200
    SOHP: 72.5 -> 75 -> 77.5 -> 80

    Power Clean: 90x2 -> 95 -> 105 -> 107.5 -> 110 -> 115 -> 120
    Power Snatch: 60x2 - > 67.5 -> 70 -> 72.5 -> 75 -> 80 -> 82.5 -> 85
    High-bar Squat: 165 -> 175 -> 180
    Front Squat: 150 - > 150x2
    2014 Goals:
    Power Clean: 130
    Power Snatch: 100
    Jerk: 115
    Overhead Press: 95
    Squat: 180x5
    - become able to sprint
    - 6+ months with no major injuries
    2014 Progression:
    High-bar Squat: 180 -> 180x2 -> 184 -> 190
    Low-bar Squat: 190 -> 200
    Overhead Press: 80 -> 80x2 -> 85 -> 85
    Front Squat: 150x2 - > 160 -> 160x2

    Clean: 127.5 -> 130 -> 130x2 -> 135 -> 140
    Power Clean: 120 -> 125
    Power Snatch: 85 -> 87.5
    Clean & Jerk: 0 -> 105 -> 110
    2015 Goals:
    High-bar Squat: 200
    Overhead Press: >BW
    Clean: 150
    Push Press: 120
    - fucking sprint
    - no major injuries
    2015 Progression:
    High-bar Squat: 190
    Low-bar Squat: 200
    Front Squat: 160x2
    Overhead Squat: 100x5

    Clean: 140
    Power Clean: 125
    Power Snatch: 87.5
    Clean & Jerk: 110
    DL: 200 -> 200 from 8cm deficit

    Overhead Press: 85
    BTN Push Press 100
    Bench: 112.5


    *notation is: weight x reps x sets*

    *ALL WEIGHTS IN KG*
     
    #1
    Last edited: May 20, 2017
  2. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    Videos!


    Squats 185 kg, 2xBW and a long-term training goal. December 1st, 2012:



    2013 training highlights:


    2014 training highlights:



    [​IMG]
     
    #2
    Last edited: Jun 11, 2017
  3. kotriz White Belt

    kotriz
    Joined:
    Oct 30, 2011
    Messages:
    127
    Likes Received:
    1
    reserved for humble kotriz
     
    #3
  4. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    ...at the S&C place:

    Power Cleans
    70 x 2 x 2
    80 x 2 x 2


    Will be taking a rest/deload week for the lower-body.

    Did a few power cleans to work on form. Form was fairly decent on most of those reps.
     
    #4
  5. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    Soccer Class
    A few sprints and work on shooting.


    ...at the S&C place:

    Power Snatches
    55 x 2 x 2
    60 x F+1
    60 x 2

    SOHP
    62.5 x 5 x 3

    Chin-ups
    BW x 10 x 3

    DB Lateral Raises
    7.5/10/10 x 10

    + a couple of 10-15m sprints


    One of my goals for the next year is to run 100 m at a decent time (under 11.50? issuchathingevenpossible.gif :)), which obviously involves being able to sprint at maximal intensities with no hamstring issues. I think it's time to start incorporating a few short sprints in my training week.

    Got myself some decent DOMS on my right tibialis anterior from all those soccer shots.
     
    #5
  6. CRZA Purple Belt

    CRZA
    Joined:
    Oct 6, 2009
    Messages:
    1,652
    Likes Received:
    44
    Good luck with your goals, man. Ill be following

    [​IMG]
    [​IMG]
    [​IMG]
     
    #6
  7. toonie Tuesday

    toonie
    Joined:
    Oct 29, 2009
    Messages:
    1,931
    Likes Received:
    22
  8. belph Pissing into the wind.

    belph
    Joined:
    Oct 16, 2010
    Messages:
    10,679
    Likes Received:
    924
    Location:
    Your freezer
    I am going to spam this log like a turd
     
    #8
  9. Keosawa Black Belt

    Keosawa
    Joined:
    Aug 19, 2007
    Messages:
    6,717
    Likes Received:
    57
    Location:
    On my computer (obviously)
    This was beautiful to read; it really brightened up my day. Congratulations, miaou--what you've accomplished here is no small feat. Best of luck to you in the future.

    (Okay, I admit it: this was the first time I think I've ever gotten teary-eyed over someone else's log. Touche.)
     
    #9
  10. WitchCraft Blue Belt

    WitchCraft
    Joined:
    Mar 17, 2010
    Messages:
    878
    Likes Received:
    9
    Location:
    La La Land
    Congrats on being reconstructed Miaou. I understand what you have gone through having injured my hip, knees, and back over the years. It's easy to get discouraged, but you were always working to get your body back. You've been an inspiration to us all!
     
    #10
  11. tekkno White Belt

    tekkno
    Joined:
    Jul 22, 2012
    Messages:
    54
    Likes Received:
    0
    Congrats man. Three years is a long time. I watched your front squad video and have a little question for you. When I tried to do the overhead squad(with a boomstick) I noticed that I leaned forward(like doing GM). Any thoughts how I could fix this?
     
    #11
  12. toonie Tuesday

    toonie
    Joined:
    Oct 29, 2009
    Messages:
    1,931
    Likes Received:
    22
    For reference, here is the Cartos Press Program.

    I'm now on my 4th cycle. I have yet to fail a rep, although I have had some tough sets and reps from time to time. The only accessory I'm doing are face-pulls, rows, and some (minor) direct tricep work (not counting benching, jerking).

    I started with a training max of 160 (when my best press was 155) and have just added 5lbs to the working weights since then (no new calculations).
     
    #12
  13. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    Thanks, guys, I really appreciate all the support (this also goes to all those who posted in my old log). Reading/posting in f13 and keeping a log here has definitely had a positive influence on a number of levels in my life.
     
    #13
  14. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    Creative Movement Class
    Movement and shit. Stayed in the gymnastics room for another 20-25 mins and did a few gymnastics exercises. Managed to fall on my neck when some kid told me to try a different drill for the back-flip; it was on a thick mat so it was not that bad (some pain but nothing terrible).


    Throws Class
    Did a few attempts with the hammer before the class ended early due to rain. Have never thrown the hammer before, was super cool.


    ...at the S&C place:

    Box Jumps from a seated starting position
    BW x 3 x 4

    Power Cleans
    60 x 2 x 2
    70 x 2 x 2
    80 x 2 x 2

    Squats
    100 x 5 x 2 (high-bar)
    100 x 5 (low-bar)

    Good Mornings
    60 x 10 x 3

    BB Shrugs
    120 x 15 x 2


    ...at the usual gym:

    Seated Single-leg Leg Curls
    22.5 x 12 x 4

    Standing Single-leg Calf Raises
    BW x 15+20 x 3

    Ab-wheel Rollouts
    BW+20 x 20
    BW+30 x 10
    BW+40 x 5


    Still a deload week.

    The bar generally felt heavy today. Power clean form was ok in the lighter sets but got pretty bad in the 80 kg doubles. Squats were slow; high-bar sets didn't feel good so I switched to low-bar for the last one and it felt better (but the bar was still heavy). Could be that I haven't recovered yet (it's the first week after a heavy 3-month training cycle), but it could also be that my last three days have been very heavy in terms of out-of-the-gym activities and I haven't had enough time to get some good sleep.

    On an unrelated note, here is a pic of me being all red/purple-faced this saturday.


    BW this morning = 92.3 kg.
     
    #14
  15. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    Thanks, toons! I was planning to look for that in your log.

    You're currently pressing twice a week, but you're also doing other overhead work, like jerks and stuff, right? I'm currently doing 3 upper-body sessions per week and treating bench as an assistance-only lift. If you devoted 3 sessions per week for overhead work, would you just run each training day from this program in turn (effectively running ~2 cycles every 3 weeks)?


    Thanks! You'll probably have to post a form-check vid for that.
     
    #15
  16. tekkno White Belt

    tekkno
    Joined:
    Jul 22, 2012
    Messages:
    54
    Likes Received:
    0
    OK, here we go:
    Edited.
     
    #16
    Last edited: Dec 5, 2012
  17. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    ^ reply posted in your log.
     
    #17
    Last edited: Dec 5, 2012
  18. toonie Tuesday

    toonie
    Joined:
    Oct 29, 2009
    Messages:
    1,931
    Likes Received:
    22
    I press twice a week and bench twice a week. I also do overhead work on Saturdays (axle jerk or log push press) but it's not following any planned progression. I do not jerk frequently. When I set those jerk PRs a few weeks back, I did that on whim since the benches were all taken.

    I'm sure there is nothing wrong with having three overhead sessions following the Cratos program, but I can't really comment on that since I haven't run it that way. However, if I were to train overhead 3x a week with some sort of planned progression, I'd probably do a 2-day with the strict press, and a third day following a separate progression with the push press or jerk.
     
    #18
  19. Kripto Purple Belt

    Kripto
    Joined:
    Mar 16, 2007
    Messages:
    1,521
    Likes Received:
    3
    Location:
    Canada
    Sweet new log, feel your pain on the bench.. I'm just scared of it now.

    Good luck miaou, you're already a beast on the squat despite all the injuries.
     
    #19
  20. miaou barely keeping it together

    miaou
    Joined:
    May 9, 2005
    Messages:
    6,240
    Likes Received:
    428
    Throws Class
    First class on the javelin throw. Pretty cool stuff. Throws were never something that interested me, but after being exposed to them for the past couple of months I'm getting to really like them.



    Power Snatches
    50 x 2
    55 x 2 x 2
    50 x 2

    SOHP
    50 x 6 x 4

    Seated Cable Rows (narrow grip)
    50 x 12 x 3

    Paused Bench
    50 x 5 x 3

    Band Pullaparts
    MB x 10 x 3

    Crossover Flies
    10 x 12 x 2

    BB Curls
    48 x 8 x 2

    Triceps Pushdowns
    smth x 12 x 2


    Power snatch form was sloppy. SOHP was ok, but a bit heavier than I would expect. The exercises after SOHP were superset with one another to save time.

    I've been feeling pretty tired/battered the last 3-4 days. I'm actually considering taking a couple of days completely off.
     
    #20
    Last edited: Dec 6, 2012

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"