They Live log.

[belph]

Back squats. Front squats. Snatch pulls. Clean pulls. Hang variations. Press. Push press. Romanian deadlifts. Drop snatches. Overhead squats.

I don't use the last three listed.

All of those are incredibly fun movements.

 

[KnightTemplar]

5/3/1 is one of the best programs there is. The Juggernaut 2 day split uses 5/3/1 for the secondary Lift of each session. IMHO, this provides the perfect combination of AMAP and low reps/heavy weights.

There are many variations of 5/3/1, including a Powerlifting version and a version that has you Squatting three times per week. It's easy to modify to suit one's lifestyle and goals.

 

[belph]

Walked 45 minutes

 

[belph]

Swiss bar presses.(I don't know how much the bar weighs. so, Yeah the numbers will be a little odd here)
90x20
106x15
130x8
146x5

It pretty much felt like i could go forever on these. Hopefully these will add something to my Barbell press.

Fat Dumbell rows.
120x8
I wanted ten but i couldn't hold the DB any longer. I am going to stick with 120 for now.

1 RM FDB row (For shiggles.)
160 lbs x 1

It seems i can DB row a lot more but my grip sucks.

Diet shit.*
3 homemade hamburgers.
french fries
Monster (cap sized)

 

[XTrainer]

I just got your log title, so I must ask, have you run out of gum yet?

 

[belph]

I just got your log title, so I must ask, have you run out of gum yet?

Almost. I'll run out about the same time as John Nada.




Oh wait. Yes, yes i have.



Neck harness work from yesterday and today.
75lbs x 50(yesterday.)
45lbs x 100(today.)

 

[belph]

BW squats x 20
No handed chins.x3
wrestlers bridge.


Well today just sucked. In other news I hurt my left hand. I can't my my fingers bent without intense pain. So, I can't grip shit.

 

[Eric Brown]

To say nothing of the effect the injury has on your sex life.

 

[belph]

To say nothing of the effect the injury has on your sex life.

Oh,no good sir. I am ambidextrous !

 

[LegioTitan]

What do O lifters use for assistance anyways ?

I could get away with 3 days a week squatting. I still have quite a bit of gains to make, i think.

For the Split Jerk:
Power Jerk
Jerk Drives
Rack Torture/Jerk Recovery
Push Presses
BTN Jerks
Split Squat

For the Clean:
Clean from blocks
Clean Grip Pulls(several variations)
Front/Back Squat
Clean Grip Deadlift
Hang Clean/three position work

For the Snatch:
Drop Snatch
Snatch Grip Push Press
OVH SQ
Snatch Grip pulls
Snatch from blocks
Snatch Press
Hang Snatch/three position work

Just off the top of my head.

If you want to try an OLY program there are a few good beginner ones floating around. Or you could ask Arlecchino to make one for you. Under the bus he goes mwhahahaha.

 

[belph]

For the Split Jerk:
Power Jerk
Jerk Drives
Rack Torture/Jerk Recovery
Push Presses
BTN Jerks
Split Squat

For the Clean:
Clean from blocks
Clean Grip Pulls(several variations)
Front/Back Squat
Clean Grip Deadlift
Hang Clean/three position work

For the Snatch:
Drop Snatch
Snatch Grip Push Press
OVH SQ
Snatch Grip pulls
Snatch from blocks
Snatch Press
Hang Snatch/three position work

Just off the top of my head.

If you want to try an OLY program there are a few good beginner ones floating around. Or you could ask Arlecchino to make one for you. Under the bus he goes mwhahahaha.

nice, off that list i saw at least two things i want to do.




poor Arlecchino. Being thrown under the bus is becoming a weekly occurrence.

EDIT:
Neck harness 65 lbs x 100
GGHR.
BW 2x20
BW+10 lbs 2x10
BW+20 x 8

 

[belph]

Front squats.
135x5
185 x 3
225 x 3

Push press
205 x 5.
^ I didn't warm up, I also didn't care. At this point i was done.

 

[belph]

Neck harness work.
45lbs x 100(I did this before bed.)
45lbs x50

I want to put some goals somewhere. So I figure my log is the best place.
Short term goals.
200 lb strict press. It's only a 5 lb increase but it's been difficult.
500 lb HB squat. This is only a 200 lb increase.
500 lb deadlift. I need some form tweaks. A 90 lb increase isn't too far fetched.

Long term goals.
250 lb strict press
600 lb squat. LB or HB I don't care.
600 lb deadlift.

End goals.
300 lb strict press
700 lb squat
700 lb deadlift.

Most of the numbers have just been rounded out. I think I may be able to do these. No harm in shooting for the stars right ?

 

[Perfect Moo]

500 lb HB squat. This is only a 200 lb increase.
500 lb deadlift. I need some form tweaks. A 90 lb increase isn't too far fetched.

You want your HB squat to match your DL?

 

[belph]

You want your HB squat to match your DL?

Nah. I just rounded it to an even number.

 

[belph]

Sumo deadlift.
242 lbs x 3
269 lbs x 3
312 lbs x 3
342lbs x 2
364 lbs x 2
384 lbs x 2 (PR.)
412 lbs x 1(PR)
^ The numbers are odd for multiple reasons. Ie: Weird bar weight,Use of standard and Olympic plates, Plates being used to stop other weights. ect. ect.


Notes
I lifted today for shits and giggles.

I think i may possibly switch to sumo for now. I have tons of issues with my conventional form. I'll work on those and eventually/possibly switch back.

No chalk was used either. No grip issues either. Fuck, Kroc rows are the shit.

Celebrating with home-made chocolate waffles

 

[toonie]

For the Split Jerk:
Power Jerk
Jerk Drives
Rack Torture/Jerk Recovery
Push Presses
BTN Jerks
Split Squat

For the Clean:
Clean from blocks
Clean Grip Pulls(several variations)
Front/Back Squat
Clean Grip Deadlift
Hang Clean/three position work

For the Snatch:
Drop Snatch
Snatch Grip Push Press
OVH SQ
Snatch Grip pulls
Snatch from blocks
Snatch Press
Hang Snatch/three position work

Just off the top of my head.

If you want to try an OLY program there are a few good beginner ones floating around. Or you could ask Arlecchino to make one for you. Under the bus he goes mwhahahaha.

Lol. Longer list than mine. Show off!

Quick couple of questions, are rack torture/jerk recoveries just bringing the bar back down to the rack position after a jerk? And are jerk drives just the little dip before the jerk?

With you and Arlecchino quite active on the boards, I should really take advantage and get help from you guys on my oly lifting.

 

[LegioTitan]

Lol. Longer list than mine. Show off!

Quick couple of questions, are rack torture/jerk recoveries just bringing the bar back down to the rack position after a jerk? And are jerk drives just the little dip before the jerk?

With you and Arlecchino quite active on the boards, I should really take advantage and get help from you guys on my oly lifting.

Rack Torture/Jerk Recovery is done in a power rack that is tall enough for you to stand with a jerk locked out and your feet on a parallel plane.
It is very helpful for people with a weak recovery or a narrow split as you can adjust how far they have to split by adjusting the pin height.

It is done by setting the rack's pins to a height approximately even with the height of the bar as you complete your jerk but before you recover. You then grab the bar with the arms more or less beside the ear. Then you perform a jerk and push yourself under the bar. The idea is to land as tight as you would had you just jerked. You then recover as you normally would.

This is usually a good overload exercise done well in excess of your best jerk once you get the hang of it. I also recommend using your crappiest bar as it's hell on their longevity.

Jerk drives are another one you can overload however their worth is subjective.
You simply hold the bar in the rack position, dip and drive it as hard as you can away from you but without extending the arms and jerking under the bar. This is best done with blocks. The variation without the blocks and catching each one is HELLACIOUS in my opinion. I prefer heavy push presses for working the dip/drive, personally.

Happy to help. I love Olympic weightlifting and helping out with it. That and I have not a damn thing to do besides coach until school starts up.

 

[toonie]

No blocks at my gym, and no "crappy" oly bars at my gym so I guess those two exercises are out at the moment. Could always do it with a TPB or some other bar at the gym though. Regardless, I'm still quite the beginner so I believe I should focus on other things. Interesting for future information though.

I'll definetly be more proactive in getting videos of my lifts up in the near future, in particular my snatch since it stinks the most of ass.

 

[belph]

form work today. so I only worked up to 158 ? standard bars suck. I am getting all confused. Anyways I'll log what I can remember.

Jerks lowered slowly.
118 8 x 3
138 6 x 2
158 4 x 2

Olympic press.
138 4 x 3.

I honestly hate these. I fucking hate them. They're awkward. If I can get used to them I am sure I'll like em.


Power clean
158 x 3.

These were unintentional.