No Rest for the Weary

[CRZA]

haha, thanks, mate.

Week 11 day 2, low stress
Not feeling the front squats today, soo:
Snatch balance
bar x 2
30 x 2
35 x 2
40 x 2
45 x 2
50 x 2
55 x 1
Snatch: 30kg x 2, 2, 35kg x 1, 40kg x 1,1

Press: 40 x 5, 50 x 5, couldnt get 60 up?

Power cleans
50 x 2
70 x 2
80 x 1, didnt feel good.

Regular cleans, wanted to test them
50 x 1
60 x 1
70 x 1,1,1

Chins x 10,10,10

Press: 50 x 8,6,5.

 

[CRZA]

week 11 day 3 int
terrible day

Tried deadlifting first, attempted 205kg, but failed.. again!
did 180 x 3, I was hoping for a new 5RM, but no. Guess I was tired after the PR attempt

Tried pressing, didnt manage 65kg!! did 60kg x 4rep

Did some squatting at the end
60 x 3
100 x 3
120 x 3
145 x 5
Probably had some more in me,

Chins: 10,10,10 (bw)

Bottom line:
"Goals for the end of 2010:
Deadlift: 160kg x 5 Done 27/9
Squat: 145kg x 5 Done today, probably could do 150, maybe 155
Benchpress: 110kg x 3 No chance in hell

OH Press: 65kg x 5 No chance in hell
Rows: 100kg x 3" maybe, dont really care."

 

[CRZA]

Random deload day:
Squats:
bar x 10
50 x 5
70 x 5
110 x 2
135kg 3x3, felt suprisinglly hard and akward.

oh press:
bar x 8
40 x 5
50 x 2
55kg 3 x 3

romanian deadlifts, always wanted to try these
60 x 5
90 x 3
110 x 1
120kg 3 x 3

Snatch Practice
Chins: 10,10,10

 

[Gierrod]

Nice to see you smashed some of your 2010 goals! what your 2011 goals?
also with your deadlift maybe take it abit lighter say 2.5kg or so? you dont wanna get into the habbit of failing or it becomes okay to you and that is bad! ideally you never wanna miss a lift but that aint gonna happen lol.

 

[toonie]

...
Squats:
140kg 5x5, hardest squat session ive ever done!
...

Fucking sweet squatting man. Keep it up into the new year!

 

[CRZA]

Nice to see you smashed some of your 2010 goals! what your 2011 goals?
also with your deadlift maybe take it abit lighter say 2.5kg or so? you dont wanna get into the habbit of failing or it becomes okay to you and that is bad! ideally you never wanna miss a lift but that aint gonna happen lol.

Thank you! My deadlift and squat went over my expectations, while I expected some more gains on the bench and press, reasons for this was that i increased my bench by 11kgs while doing madcow for 12 weeks, so I thought the gains would continue =X
I agree with you on the deadlift issue. The reason I tried 205 last week, was because the last time I failed it, I failed it at the knees, and this was after a super heavy squat PR (170`), so I thought I try it fresh and I really expected to get it up..

Fucking sweet squatting man. Keep it up into the new year!

Thank you, hopefully it will continue. Ill do my best!

Random deload day 2:
Power cleans: working on good form, even when the weights get heavy
40 x 5
60 x 3
70 x 3 good form
75 x 1 good form
80 x 1 good form
85 x fail
80 x fail
75 x 1 good form
70 x 3 good form

Tried some jerks:
40 x 3
50 x 2
60 x 2, harder than i expected. I struggle with getting under the bar

Squat
100 3x3
working on failing, will post video later! I need some help

Working on snatches, I really struggle with getting under the bar.
While I was working on snatches I did this:
chins x 10,10,10
pushdowns x 8,8,8,8

 

[CRZA]

Here's my problem

In the first clip i try to fail while doing a good morning, in the second clip I try to fail while dropping down to my knees. Neither worked out very good. I only have 40kg on my back, so Imagine how it would look when I got a max weight on there.

Now the other option is shown in the third clip, where I set the pins higher. In that clip I hit the pins, and it nearly threw me off. This was from a while back.
The fourth clip shows me squatting (today) 100kg and trying not to hit the pins. How is the depth on these squats?

What should I do on intensity day? Set the pins higher, or keep them where I have them now(lower) ?

 

[CRZA]

Random deload day 3
Bench Press 80 3x3
Front squats 80 3x3
Snatch Balance 40 3x3
Snatch practice, and some pushdowns in the middle of snatching
_______________________________________________________
Texas Method for 2011:
Day 1 Volume
Squats 5x5
OH Press / Bench Press 5x5
Power cleans 5x3
Bent over rows: 3x8
The load on the bors will be lighter, and the form will be strict.

Day 2 Recovery
Front Squats 3x3
OH Press / Bench Press 3x3 from last load on volume day
Snatch 6x2
Chins 3x5

Day 3 Intensity
Squats 1x1,1x2,1x3, on occasions 1x5
Bench 1x5,1x3 / OH Press 1x1,1x3
This means ill be increasing by 2.5kgs in 4 weeks. Its small, but I struggle with upper body pushing, so if I gain 5 kgs in 8 weeks, ill be very happy. I chose not to do PR on bench press, as I dont really like it. I will do 5 and 3 maxes. I will start lighter, and forget my previous PR's. They dont exist anymore. Time to build new ones.
Deficit deadlifts: 1x1,1x2,1x3
ill try a deadlift PR every 5 weeks, maybe switch to rack lockouts if lockout is still bad

Overall weekly schedule:
Monday: MMA
Tuesday: Morning: TM1 afternoon: Muay thai or rest
Wednesday: MMA or rest, depending on previous day. If rest ill do some sort of conditioning.
Thursday: Morning: TM2 afternoon: Muay thai
Friday: MMA
Saturday: TM3
Sunday: Rest
Will also do shoulder dislocations and the squat stretch every day, as I need it for the snatch.
EDIT: Will also do one or two days of grip work, only consisting of pinch holds.

Goals for june 2011 / Summer vacation
Squat: 185kgs / 400+ lbs
Deadlift: 226kg / 500lbs
Bench Press: 115kg / 255lbs
OH Press: 75kg / 166lbs
Power clean: 100kg / 220lbs
Snatch: Something decent

 

[Poseylifts]

Depth on those 100kg squats was fine, definitely below parallel.

 

[toonie]

Nice goals. Very similar to mine

Good luck with your training in the New Year!


For your squat pin problem, you can always try shrugging the weight off your back. Or you can set the pins higher and ensure you control your descent into the hole. Because I am pretty sure you can still hit depth with the lower pin settings, just not necessarily ATG.

 

[CRZA]

Depth on those 100kg squats was fine, definitely below parallel.

Thank you! I never seem to figure that out

Nice goals. Very similar to mine

Good luck with your training in the New Year!


For your squat pin problem, you can always try shrugging the weight off your back. Or you can set the pins higher and ensure you control your descent into the hole. Because I am pretty sure you can still hit depth with the lower pin settings, just not necessarily ATG.

Yes, our goals are similiar, thats why ill be following your log closely.
Good luck aswell
Shrugging it off could work, but their not real pins, my dad made them. So Im not sure if they can handle to have a weight thrown on them.
I will try to control my descent, it seems more reasonable. thanks

, I will also do some pinch grip work one or two days a week, as I really want to pinch two 45s.:icon_chee

 

[miaou]

Congrats on smashing your squat and deadlift goals for the year. Good luck with the new ones!

The first pin setting looks like it's too low for you and the second one is just a bit too high. Ideally you would want a pin heigh that is low enough so you wouldn't hit it once you are at full-ROM depth but where, once at full depth, you could leave the bar on the pins just by slightly relaxing your back. As it is, you need to make do with what equipment you have and, if there is no other way (like slightly raising the squat rack or slightly raising the platform you step on), you might need to set the pins a slightly higher than would be ideal.

 

[Tosa]

Get some lifting mats (or any similar material like horse mats, which are probably both cheaper and more readily available). Not only can you use them to raise you so you can hit depth without the pins getting in the way, but they're a nice surface to squat on.

 

[JauntyAngle]

Here's my problem

In the first clip i try to fail while doing a good morning, in the second clip I try to fail while dropping down to my knees. Neither worked out very good. I only have 40kg on my back, so Imagine how it would look when I got a max weight on there.

Now the other option is shown in the third clip, where I set the pins higher. In that clip I hit the pins, and it nearly threw me off. This was from a while back.
The fourth clip shows me squatting (today) 100kg and trying not to hit the pins. How is the depth on these squats?

What should I do on intensity day? Set the pins higher, or keep them where I have them now(lower) ?

Hah.. great video. What's the music?

 

[CRZA]

Congrats on smashing your squat and deadlift goals for the year. Good luck with the new ones!

The first pin setting looks like it's too low for you and the second one is just a bit too high. Ideally you would want a pin heigh that is low enough so you wouldn't hit it once you are at full-ROM depth but where, once at full depth, you could leave the bar on the pins just by slightly relaxing your back. As it is, you need to make do with what equipment you have and, if there is no other way (like slightly raising the squat rack or slightly raising the platform you step on), you might need to set the pins a slightly higher than would be ideal.

Thank you! I appriciate it.
Thanks for the tip, Ill try getting some sort of platform to stand on while squatting.

Get some lifting mats (or any similar material like horse mats, which are probably both cheaper and more readily available). Not only can you use them to raise you so you can hit depth without the pins getting in the way, but they're a nice surface to squat on.

Thanks for answering. Ill look into getting some mats, thanks for the advice

Hah.. great video. What's the music?

I wouldnt call it great, but thanks.
The song is, Sandpeople - All in vain

Texas Method Week 1 Day 1 Volume
Some powercleans for warm up
Squats:
60 x 3
100 x 3
120 x 3
141kg(140+ collars) 5x5. good, some tough reps, but got it up

Overhead press:
bar x 10
40 x 5
50kg 5x5, easy.

Power cleans:
50kg x 2
70kg 5x3reps. Harder than i expected, was tired from squatting. I was also short on time, so I had very little rest between sets.

BORS:
70kg 3x8rep. Very strict form. Very fatigued at this point.

 

[DrBdan]

Get some lifting mats (or any similar material like horse mats, which are probably both cheaper and more readily available). Not only can you use them to raise you so you can hit depth without the pins getting in the way, but they're a nice surface to squat on.

Wouldn't a piece of plywood be better than mats because the plywood wouldn't have any give in it?

 

[squatsquatsquat]

Wouldn't a piece of plywood be better than mats because the plywood wouldn't have any give in it?

The horse stall mats are similar to what they have in gyms or in arenas (the Tufflex flooring that you may be familiar with, since you play hockey). There's pretty much no give to them and they are pretty thin. They just feel nice to stand on.

Good lifting, CRZA. As was said, the depth looked fine on those squats. Good luck with your goals in 2011!!

 

[CRZA]

thanks guys. Good luck in the new year aswell.

TM week 1 day 2 low stress
Front squats:
60 x 5
80 x 3
95kg 3x3

Benchpress:
40 x 5
60 x 5
70 x 3
85kg 3x3

chins: 10kg 3x5

snatch practice with 30kg and the bar.

 

[CRZA]

bw: 76.5kg
TM week 1 day 3 int
First about the pin issue:
My father said he'll drill a new hole between the two, so problem solved
Thanks for the help anyway, guys.
Jump rope
some power cleans
60kg x 3
100kg x 3
belt on
120kg x 3
135 x 1
155 x 1
175kg x 0, I set the pins higher here, and hit them could drop into the hole like I usually do also. =(
175kg x 0 Same problem here, im not used to worry about hitting the pins
I wasnt leaving without a PR:
171kg x 1, its small, but its something. Hit just about paralell here.
Weight was suprisingly easy to carry, btw ..

Press:
bar x something
40 x 3
50 x 1
60 x 1
62.5kg x fail. not even a chance??
so I guess 60 is my PR, but I could do 60 for 5 if I wanted.. man, the OH press is strange

Deficit deadlifts: About 9cm defict (3.5inches)
all lifts where hook grip, I hurt my biceps abit in traning last night, so dont want to put any extra pressure on it.
60 x 5
100 x 3
120 x 1
140 x 1
belt on
160 x 1
180 x 1, pretty ugly lift

Snatch balance
40kg 3x3

Not my best day =X

EDIT: Forgot to mention, I turned 19 on wednesday =D

 

[CRZA]

Week 2 Day 1 Volume
Some powercleans for warm up
Squats:
60kg x 5
100kg x 3
belt on
120kg x 3
142.5kg 5x5. Hard.

Bench Press
bar x a couple
40 x 5
60 x 5
85kg 5x5. hard, but good reps

Power cleans:
60kg x 3
72.5kg 5x3. good

BORS:
72.5kg 3x8, ok.