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Chasing the Dragon

Discussion in 'Training Logs' started by Aleks Sytsevich, Aug 27, 2010.

  1. Aleks Sytsevich Super Saiyan

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    December 29 2010

    DL

    45x5(RDL)
    95x5(RDL)
    135x5(conventional)
    185x3
    225x3
    275x2
    315x1
    365x1
    405x1

    425x1+20 lbs pr

    Power cleans

    135xsome
    155x2
     
  2. JauntyAngle International man of mystery

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    *Appears at mention of yoga*

    Don't tell Miaou. What style?
     
  3. modena1983 I

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    Congrats on the deadlift PR. Solid pulling man.
     
  4. Aleks Sytsevich Super Saiyan

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    I haven't the foggiest. I really know nothing of yoga, I just know that what I was doing was called yoga, thus I assume it was. Sorry to disappoint. :redface:

    Thanks, buddy. It was a grinder. No ramping though.

    Dec 31 2010

    BP

    45x5
    95x5
    135x5
    165x3
    185x2
    205x1

    225x1 +10 lbs pr
    235x1 +20 lbs pr

    Power Cleans

    135x4
    155x2

    Clean + Press

    155x1 matches pr
    160xfx2

    160 is still a pr, I have never cleaned more than 155. It was an easy clean. The first attempt was near lock out, didn't push head through quickly enough I decided. Second attempt I was going to push head through earlier...didn't matter because attempt 2 did not get past point of pushing head through.

    My bench press sucks, but is slightly less terrible than it was yesterday.
     
  5. Aleks Sytsevich Super Saiyan

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    Progress has been good this year. I'm happy with it.

    Start(1 rm)Current (1rm)

    Squat 280 385
    Deadlift 270 425
    Bench 155 235
    Press 95 155

    total: 800 1200...not too shabby



    Goals for 2011

    BS 455
    DL 500
    FS 315
    BP 315
    OH 225
     
  6. JauntyAngle International man of mystery

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    Amazing progress, especially on, well, pretty much everything. Your starting numbers are interesting, though. Was there some reason why your bench and press were on the low side and your squat so (comparatively) high?

    And you're going for a 225 press? Sweet Jeebers. Planning anything special to get there? I recall the article posted recently about the press (byGlenn Pendlay I think) where the author said that to get his lifters doing a bodyweight OHP he had them doing 200lb weighted dips, which frankly I find mind boggling (as my dips suck).
     
  7. Aleks Sytsevich Super Saiyan

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    Thank you for the kind words.

    When I started lifting, I had an extremely weak upper body (save my arms as I frequented curls). Stupidly, I would never train the areas I was weak in due to the fact that I felt ashamed they were so weak. I did not like the idea of others scoffing at my shitty presses (a catch 22 at it's very best).

    My lower body was always stronger due to the fact that I was well over 300 lbs (probably close to 350) in high school, BW squats were no laughing matter back then. And as I alluded to my weaknesses being shunned, my strengths were worked often. Back then though, the idea of squatting was foreign as was dead lifting. I opted to leg press. If only I had heard of Rip or SS was I was a teen, then I would know that leg pressing was gay (according to Rip).

    Starr has a similar article on building a stronger press. He would have trainees dip with over 500 lbs for 3-4 reps. That's incredulously impossible sounding to me. I have no real method I plan on implementing for these goals, other than lifting heavy and consistently. Plus, it's just OH. I don't care how I get it there just as long as it gets there. It will likely be a C+P as that is disproportionately stronger than my press out of a rack. I can only push press about 5-10 lbs more than my C+P and I've never attempted a jerk in my life (and don't plan on starting in the foreseeable future).
     
  8. JauntyAngle International man of mystery

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    So when you clean and press, do you somehow continue the motion from the clean, and carry on into the press. When I am away from my Chiang Mai gym, I have to clean in order to press, but I clean it into the rack position first, re-set my feet Nx my posture (if I need to) then unrack and press. So as far as I know, there's no difference between my lift using the two.
     
  9. Aleks Sytsevich Super Saiyan

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    It's possible. I find it far easier to get a solid rack position across the delts from the clean than from unracking from stands. My clean and press is fairly fluid though and there may be some transfer of energy due to the fact the bar is already moving in an upward motion.
     
  10. Aleks Sytsevich Super Saiyan

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    January 4 2010

    BS

    Prying for a bit prior to starting set.

    45x5
    95x5
    135x5
    185x5

    225x5x3

    BP

    45x5
    75x5
    105x5
    135x5

    155x5x3

    PC

    45x5(hang)
    85x5(hang)
    105x5

    135x3x5

    Hang cleans, I do not like. Power cleans, I do like.

    Easy, easy day.
     
  11. Aleks Sytsevich Super Saiyan

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    Conditioning

    1 km run - medium intensity

    400m run - high intensity

    40m sprint x 2

    Burpees x some (too ashamed to post total) :icon_sad:
     
  12. Aleks Sytsevich Super Saiyan

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    January 5 2010

    Conditioning/Shoulder Health

    Burpees x some
    Mountain climbers
    Jumping jacks

    External Rotations
    10x2 per side

    Reverse Flies
    10x5
     
  13. Aleks Sytsevich Super Saiyan

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    January 6

    DL

    135x5x2
    185x5
    225x3

    275x1x15

    Press

    45x5
    65x5
    85x3
    105x2

    135x3x3

    FS

    135x3
    185x2

    BOR

    135x8x3

    ZS

    205x5x3

    Bit of a mish mash today, had only planned on doing DL and press but was finished rather quickly. I decided I was going to do some FS, but I suck at those.

    I did the rows mostly for shoulder health (elbows flared for rear delts) and decided that I don't suck at ZS and should have just done those in lieu of FS in the first place.

    Some guy came up to me and was asking about the Zercher's as he had never seen them done. I quickly explained that I am a horrid at FS and these target most of the some muscle groups (except my pussy wrists).

    I tried to start the next set when I got this very long story about how he injured his shoulder via bench monkey syndrome and has watched my form and he thinks he will try to mimic it (creepy, I have a gym gawker).

    The guy also seemed excited about doing some ZS, then proceeded to go back to his rack and continue with his sets of curls.
     
  14. modena1983 I

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    275 x1 x15? What programming is this?

    Also I had a guy ask me the other day while deadlifting "why you do dat?" "what is dat? what is dat for?"

    Nice pressing.
     
  15. Aleks Sytsevich Super Saiyan

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    I usually just get stares from the curl monkeys. No one has ever commented though. I can't find the website with the program, it's the same as Likkuid is doing though.

    65% for 15 singles
    70% for 12 singles
    75% for 10
    80% for 8
    85% for 6
    max

    restart cycle with new training max.
     
  16. Aleks Sytsevich Super Saiyan

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    January 7

    Burpees 10x5

    Reverse Flies 10x5
     
  17. DrBdan Something clever

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    I'm a little late but awesome progress last year. I didn't realize you were another Canuck.

    If modena drops by, here is the deadlift program: Train The Deadlift

    What progression are you using for your other lifts?
     
  18. modena1983 I

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    oh, I wondered if that was the program.
     
  19. Aleks Sytsevich Super Saiyan

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    Thanks, that is the one. Last year was pretty good, but I hope for this year to be even better.

    Monday:
    Squat 3x5
    Bench/Press 3x5
    Power Clean 5x3

    Wednesday:
    Dead Lift
    Bench/Press 3x3
    ...really not sure what I want here

    Friday:

    Same as Monday

    Monday and Friday both work for me, Wednesday seems off though. I really wanted to have rows and front or Zercher squats in here somewhere. Hence the cluster fuck from my last workout.

    Squats are linear, adding 10 lbs per workout. Bench and press I'm taking a slower approach.

    (weights are for illustrative purpose only)

    Week 1 Week 2 Week 3 Week 4

    M M M M
    Bench w/s 185 Press 105 Bench 190 Press 110

    W W W W
    Press w/s 135 Bench 205 Press 140 Bench 210

    F F F F
    Bench w/s 190 Press 110 Bench 195 Press 115

    As Wednesday is the only time I'm going to be doing something one week I decided to do it heavy, adding 5 lbs each time either bench or press falls on that day. M and Wednesday is also a 5 lbs increase, but week 1 F is also week 3 M. I showed this as a four week cycle, but I'll use it until I can't.

    So it's linear...sort of.

    You got it, sir. Singles FTW.
     
  20. Aleks Sytsevich Super Saiyan

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    January 10

    BS

    45x5
    105x5
    145x3
    195x2

    255x5x3

    Press

    45x5
    65x5
    75x3
    95x2

    115x5x3

    Power Clean

    135x3x5
     

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